use a template:
• Write down in the columns the food and the amount you think you ate for each day at each meal or snack e.g. 1 banana muffin, 4 Smarties. Estimate amounts by using tools such as the size of a fist (around 1 cup) or a deck of cards (about 100g).
• Include brands and details where you can e.g. look for the serve size in grams or mLs from the label if that helps.
• Keep your diary with you during the day. Fill it out as you go – don’t rely on your memory at the end of the day. (You can open the document on your smart phone or jot down in notes or in hardcopy and type it up later to make sure you don’t forget)
• Be honest and write down EVERYTHING you eat and drink, including small things like a cappuccino or a glass of beer/wine.
• Most people ‘forget’ small non-meal items especially nibbles and between-meal extras. Don’t change your eating habits but be aware of these and record them.
• Don’t forget what you drink – milk, juice, soft drink, tea or coffee with sugar, sports drink, wine and beer all count as “food”.
• Once you have filled out the food diary, tally to number of serves of each food group you had throughout the day in the columns provided. Once you’ve calculated the number of serves for each food group for the two days, fill out the ‘total serves table’ and average the two days.
• You will then use the total serves table to answer the applicable questions in your report.
• You will have completed a sample of this process in the tutorial in weeks 2 and 4, but there will also be a sample assessment on Blackboard for you to follow should you need.
• Please ensure you answer all of the questions asked in the report section of this template. This will be a large proportion of your marks as you will be applying the information you have discovered to your daily dietary habits. Adhere to the word limit as specified for each question.
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