eNewsletter - JANUARY 2011
Sample Food Diary
Download a blank food diary page
| Meal or Snack | Foods and Beverages Consumed | Amount | Preparation Method | Fat Used | |
|---|---|---|---|---|---|
| * Today's Good Points: | |||||
| * What I Can Improve: | |||||
|
Breakfast (7:00 am) |
Oatmeal | ½ cup cooked | Microwave | None | |
| Skim milk | 8 ounces | ||||
| Slivered almonds | 2 Tbsp | ||||
| Apple | 1 medium | ||||
| Water | 8 ounces | ||||
|
Snack (10:00 am) |
Banana | 1 medium | |||
| Water | 24 ounces | ||||
|
Lunch (12:30 pm) |
Spinach salad w/ veggies | 3 cups | Tossed | 1 tsp olive oil | |
| Tuna canned in water Bean | 2 ounces | ||||
| Vegetable soup | 1 cup | ||||
| Whole wheat crackers | 5 crackers | Baked | |||
| Water | 12 ounces | ||||
|
Snack (3:00 pm) |
Nonfat cottage cheese | 4 ounces | |||
| Mandarin oranges | ½ cup | ||||
| Water | 16 ounces | ||||
|
Dinner (6:30 pm) |
Chicken breast, boneless, skinless | 4 ounces | Grilled | Cooking spray | |
| Broccoli | 2 cups | Steamed | |||
| Brown rice | 1 cup | Steamed | 2 tsp light margarine | ||
| Water | 8 ounces | ||||
|
Snack (9:00 pm) |
Lowfat yogurt Mango | 8 ounces | |||
| kiwi and strawberry slices | 1 cup | ||||
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