A Three Day Diet Record
Food intake Record for (name): (initials only)
Date:26th July 2020 Day of week: SundayPhase/Visit: skip
| Time | Foods and Beverages | Amount | Reviewer notes |
| 9:30am | Apple Wood smoked uncured bacon | 2 thin slices | |
| Butter milk pancakes with Maple syrup | 3 slices | ||
| Grape juice | 1 glass | ||
| Tangerine | 1 small | ||
| 11:15am | Macdonald’s breakfast Burrito | 1 regular | |
| Coke | 500ml | ||
| 12 noon | Tap water | 2 cups | |
| 1:30pm | Beef barbecue ribs with tomato sauce | 5 ribs | |
| Tropicana Orange juice | 1 cup | ||
| 3pm | Tap water | 2 cup | |
| 5pm | Ice cream | 1/2 cup | |
| 7:20pm | Regular sized Pizza from Pizza Hut | 3 slices | |
| 9pm | Red Cabernet Sauvignon Wine | 1glass |
Food Intake Record for (name): (initials only)
Date:27th July 2020Day of the week:Monday Phase/visit:(skip)
| Time | Food and Beverage | Amount | Reviewer Notes
|
| 6:30 am | Warm water | 1 cup | |
| 7am | Milk- no fat | 250ml | |
| Toast | 2 slices | ||
| Peanut butter | 1 tablespoon | ||
| Scrambled egg | 1 egg | ||
| 9am | Coffee- no milk, no sugar | 250ml | |
| 10:40 | Bottled water | 300ml | |
| 12 noon | Smoothie | ½ cup | |
| 1:30 pm | Regular beef burger from Wendy’s | 1 | |
| Fries | 15-20 fries | ||
| Mango juice | 200ml | ||
| 4:30pm | Ice cream- Hagen Bazs strawberry | 125ml | |
| 5:30pm | Tap water | 250ml | |
| 7:30pm | Tofu | ¾ cup | |
| Vegetable stir fry | 1oz | ||
| Tap water | 250ml | ||
| 8pm | Cabernet Sauvignon red wine | I glass |
Food Intake Record for (name): (initials only)
Date:28th July 2020Day of the week:TuesdayPhase/visit:(skip)
| Time | Food and beverages | Amount | Reviewer notes |
| 6:30 am | Warm water | 250ml | |
| 7am | Regular cheerios | 1 ½ cups | |
| Milk- no fat | 8oz | ||
| Banana | 1 medium sized | ||
| 9 am | Coffee- black, no milk, no sugar | 250ml | |
| 11am | Bottled water | 300ml | |
| 1pm | Vegetable salad | ||
| Mayonnaise | 2 tablespoons | ||
| 4pm | Yoghurt | 250ml | |
| 5pm | Tap water | 250ml | |
| 7:30pm | Chicken thigh | 1 piece | |
| Roasted sweet potato | 3 pieces | ||
| Lettuce | 2 leaves | ||
| Raw tomato | 9.2oz | ||
| Ketchup | 2 tablespoons | ||
| Tap water | ½ glass | ||
| 8:30pm | Tropicana Grape juice | 200ml |
Importance of a 3 Day Diet Record
A three day diet record is a type of food record that shows the time of food intake, amount in common measurement such as oz., cups, spoons and scales of every meal. The food record has been shown to aid in weight improvement as it indicates the areas of improvement in terms of type of food, portion sizes, food preparation method and frequency of food consumption (Dicken, 2019). Recording each meal consumed, time taken and amount is essential in weight management as it gives one an idea of what to improve on.
For individuals who suspect that they suffer from certain food intolerances, a three day diet record is a good dietary tool to use to detect these intolerances. The three day diet record makes nutrition evaluation easier since nutrition evaluation includes dietary methods which will be better understood with the help of the food record. Since it may include the mood at the time of food intake, it’s important in understanding unhealthy eating habits(Lim et. al, 2018).
Lessons Learnt From the Assignment
The lesson learnt while keeping the food journal is the need to be keen to enter everything that is consumed. This can be tough especially with snack and an individual may forget to indicate the snacks in between meals. It also taught me that diet recording helps one become mindful of what they eat. This is because it makes you question whether you are eating out of hunger, boredom or just because food is available. It also becomes easy to identify the types of foods and beverages that one is heavily consuming. At this point it becomes easy to assess the nutritional value of the foods and drinks hence being able to adopt a diet that enhances varied health benefits.
There is a lot of reflection that comes with the journaling. The diet journaling improved my eating habits as it made me see the areas that need dietary changes. Lastly, I noticed the importance of home cooking over take-out as I can make the decisions on the preparation method and calorie count while cooking.
References
Dicken, C. (2019, October 23). The Benefits of Food Journaling. Retrieved July 30, 2020, from American Society for Nutrition: https://nutrition.org/the-benefits-of-food-journaling/
Ee-Peng Lim, P. A. (2018). Does Journaling Encourage Healthier Choices? Analyzing Healthy Eating Behaviors of Food Journalers. Nutrition, Metabolism & Cardiovascular Diseases, 74-84.