nutrition project

Project : Food Diary – Instructions for Using MyFitnessPal Food Diary This project will familiarize you with using a food diary and analyzing the nutrient content of your diet. Use the following information to help you when you use MyFitnessPal for your Three Day Food Diary . Part 1 . Food Diary 1. Select a time frame when you are able to eat three meals a day because the tables must be complete – no skipped meals , at least one snack per day , and several drinks . 2. Select three consecutive days for your food diary, and record the quantity of everything you eat and drink. Each day should have three meals, at least one snack, and several drinks. 3. Include any condiments that you use with your meals or snacks. 4. Be accurate when you record the quanti ty (serving size ) of what you eat and drink. 5. Write down what you consumed immediately (as soon as possible) after finishing your meal or snack. Completing your food diary as soon as possible following each meal or snack will increase the accuracy of your diary. Part 2 . Create a My Fitness Account You may want to download an app for your IPad or Smart Phone. I use MyFitnessPal on my laptop and my iPad2 but I am unable to print from my iPad2. 1. Go to the following website : www. myfitnesspal .com/ . Create your own account with a user name and password. You will need this information when you return to the website to complete your three day food d iary. 2. In the menu bar at the t op of the website, click My Home and then Goals . (see above) 3. Set up your profile in Goals : Select “View Guided Setup” Select “lbs” for weight and “ft,in” for height This information will not be included in your project; however , it is needed for your diet profile. Part 3. Using the Food Database and Analysis 1. Click on Food in the upper bar . (see above) 2. Click on Food Diary in the lower bar. 3. Input your daily meals , snacks, and drinks for three consecutive days. e.g.; click o n Add Food underneath Breakfast 4. Add food to Breakfast 5. Search food database 6. Indicate your portion size using the drop -down window to the right of the list of Matching Foods 7. Click Add Food to Diary to finis h adding what you consumed for b reakfast. C alories, sat fat, carbs, protein, s ugar, and sodi um will be calculated for each food or d rink you add to your breakfast meal. 8. After completing the entries for Breakfast. Click Add Food for your Lunch, Dinner, and Snacks . Follow the steps you used for Breakfast. 9. Click Complete This Entry when you finished your entries for meals and snacks. Daily totals can be found at the bottom of the daily food diary (log). After you have completed a full day, copy and paste the table into your project document. There are four steps to obtain your table: 1. Select “Complete This Entry” 2. Select “View Full Report (Printable)” 3. Select the table (include the date), copy, and paste into your document 4. Use landscape orientation or decrease the size of the table to fit portrait orientation. Here is an example of a complete table: September 20 , 2016 FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Splenda - Generic Splenda, 2 packet 0 1g 0g 0g 0mg 0mg 0g 0g Tea - Brewed, prepared with tap water (black tea), 2 cup (8 fl oz) 5 1g 0g 0g 0mg 14mg 0g 0g Panera - Plain Cream Cheese, 0.67 Tbsps 33 0g 3g 1g 10mg 37mg 0g 0g Panera Bread - Cinnamon Crunch Bagel, 1 bagel 420 81g 6g 9g 0mg 430mg 31g 2g Lunch Fish - Tuna salad, 1 cup 383 19g 19g 33g 27mg 824mg 0g 0g Russell Stover - Pecan Delight, 1 pieces 80 10g 6g 1g 0mg 18mg 0g 1g Tea - Brewed, prepared with tap water (black tea), 1 cup (8 fl oz) 2 1g 0g 0g 0mg 7mg 0g 0g Splenda - Generic Splenda, 1 packet 0 0g 0g 0g 0mg 0mg 0g 0g Dinner Aunt Jemima - Pancakes, 3 pancakes 225 47g 2g 8g 0mg 675mg 9g 2g Charlene Cary's - Syrup - Sugar Free, 0.25 cup 30 12g 0g 0g 0mg 115mg 0g 0g Blue Bunny - Mini -cones, 1 cone 140 17g 7g 0g 10mg 60mg 12g 0g Generic - Iced Tea, Unsweetened, 8 ozs. 2 0g 0g 0g 0mg 10mg 0g 0g Splenda - Splenda, 2 pkg 8 2g 0g 0g 0mg 0mg 0g 0g Snacks Popcycle Sugar Free Popcycles - Sugar Free Popcycle, 2 POP 30 8g 0g 0g 0mg 0mg 0g 0g TOTAL: 1,358 199g 43g 52g 47mg 2,190mg 52g 5g