Complete a 2-day food diary of your personal eating habits. Remember to include everything consumed during this time period: don\’t forget beverages, condiments, etc. Be as specific as possible. For example, if you ate a sandwich, describe all of the ingredients separately because this is how you will need to enter it into the computer: i.e. 2 slices whole wheat bread, 2 oz. turkey (white meat, no skin), 1 oz. Swiss cheese, 1 tsp. mayonnaise (regular), 2 slices tomato. In addition, it is very important to be accurate when estimating and recording portion sizes. You may want to measure or weigh some of your foods. Finally, it may be helpful to record your food consumption immediately rather than waiting until the end of the day: you may have trouble remembering it all. The more accurate the information you put into the computer, the more meaningful the results will be. Keeping this in mind, it makes sense to record your most \”typical\” day – flaws and all – so that you can get a chance to evaluate your \”true\” diet. (Don\’t worry – you will not be graded on the quality of your diet. I\’m more interested in hearing your interpretation of your diet analysis results). If you have trouble finding a particular food in the database, try to choose the closest substitute you can find.
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