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  • Three Day Food Journal

    • Record everything you eat and drink for 3 days. Be as thorough and detailed as possible.
    • Be as honest as you can be. I am gathering data, not judging.
    • Don’t change your normal routine. Just record what you are doing.
    • If your eating habits change over the week, pick 3 days that are representative (e.g., 2 weekdays plus 1 weekend day).
    • To measure, simply use hand-sized portions (e.g., 1 palm, 1 fist, 1 cupped handful, 1 thumb) or something else standardised (e.g., baseball, deck of cards). You can use measuring cups or a food scale if you want, but you don’t have to.
    • Record any other notes, such as why you are eating, physical sensations from eating, how you felt after you ate.

  • Filling in the form

    1. First  please note the TIME you ate the meal.
    2. Write what fuel type you think the meal is. (S/E/FP/SH/CO)
    3. Write your protein source and how much of it did you eat?
    4. Write the vegetables.
    5. Write the fuel source and how much of it did you eat?
    6. Please describe your cooking methods:grill, boil, fry, steam, poach, etc.

    Example:

    • 7am/Smeal
    • 2 eggs cooked in 2ts coconut oil
    • 2 rashers bacon
    • 1 zucchini, fried in 1tsp butter
    • Coffee

  • Day One

  • Day Two

  • Day Three

  • Should be Empty: