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blank copies of the Daily Food & Activity Record.
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Daily Food & Activity Record.
Instructions
for recording food & physical activity information:
Each time you eat or drink something enter what it was and what the quantity was into your
Daily Food & Activity Record.
This is important because many of us don't realize how many calories we're truly taking in.
Be sure to include the following information:
Specific foods and beverages and the amounts.Please try to be as accurate as possible, and be honest. This may mean measuring your food with measuring cups or a food scale. (A food scale can be purchased for about $10-$15.) Record the number of slices, ounces, pieces or size of the item. Read the food labels and note serving sizes and the calories and total fat grams per serving. Calculate your daily total calorie intake using Menu Planner available under Daily Calorie Balance on the top frame.
Feelings/Comments. Many people eat for reasons other than hunger. Also, the physical location and your activities while eating influence overeating habits. Ask yourself these questions and record as much as you can on your Food Record. Use the back of it to make more notes if necessary.- What was your mood (angry, lonely, sad, nervous, bored)? How many times are you eating for an emotional reason and not because of hunger?
- What was the level of your hunger (not hungry just ate out of habit, ravishing, mildly hungry)? It might help to think of a scale of 1 to 5: 1 being not hungry and 5 being very hungry.
- Where were you when you were eating (the kitchen table, in front of the computer or TV, at the refrigerator, in your car, at work)?
- When did you eat (at regular meal times, late at night, on breaks, when working on a work project)?
- Who did you eat with (by yourself, your family, coworkers, your kids)?
- What else you were doing while eating (talking with friends, watching TV, playing video or computer games, working at your desk)?
Also, please enter any exercise/physical activity you do in your Daily Food & Activity Record. Estimate the calories you burn by exercise and calories your body requires just to function by using the online calculators available under Daily Calorie Balance on the top frame.
Click here to review a sample of a completed Daily Food & Activity Record.