Use this journal as a tool to help you meet your eating goals. When you review your journal, you can see the progress you’ve made, or you may decide to make new goals .
How to fill in the journal
- Print the
3-Day Food and Activity Journal.
- Write down everything you eat and drink. You may want to record
one weekday (or
workday) and
one Saturday or
Sunday(or
day off).
- Include:
- How much food you ate. See the suggestions below to estimate portion sizes. If the food comes in a package, just write down the package size. Example: 175 mL container of yogurt.
- How the food is cooked (for example: fried, baked, boiled, barbecued)
- Anything you add to food, during or after cooking. Example: cream, sugar, oil, butter, jam, syrup, ketchup or other sauces, dressings or condiments.
- Details about restaurant foods, fast foods, or packaged foods (for example: McDonald’s Big Mac® or KFC® chicken).
- Measure the food you eat for a day or two to help you understand how much you eat and drink. Use measuring cups and spoons.
- Write down all your
activities for the day. Include planned activities (going for a walk or swim) and activities of daily life (housework or grocery shopping). Comments may include where you ate, your mood, or stress level.
- Print more copies of the journal if you need more space to write.
- Read over your journals to see what is working well and what you may want to change.
- Keep on tracking. Use this tool to help you meet your goals, or to make new goals.
To estimate portion sizes, use the guidelines below:
|
This amount of food: |
Is about the same size as: |
| 2½ oz (75g) of meat | a hockey puck |
| 1½ oz (50 g) of cheese | 2 white erasers |
| 1 cup (250 mL) | a baseball or fist |
| ½ cup (125 mL) | a hockey puck |
1 medium piece of fruit
| a tennis ball |
| 2 Tbsp (30 mL) | 1 golf ball |
| ¼ cup (60 mL) | 2 golf balls |
1 tsp (5 mL) – use for butter, margarine, mayonnaise
| a thumb tip or one die |
Example of how to fill in your food journal:
|
Meal |
Day 1: Thursday |
Day 2: Saturday |
|
Breakfast (First Meal) | - 1 cup Bran Flakes® with 1 tsp sugar and ½ cup 1% milk
- 1 cup coffee black
- 1 slice whole wheat toast with 2 tsp soft margarine
| - 1 egg fried in 1 tsp butter with 3 strips of bacon
- 2 slices whole wheat toast with 2 tsp soft margarine
- 2 cups tea (chamomile)
|
|
Snack | - 1 carrot muffin - Tim Hortons®
- 1 medium black coffee - Tim Hortons®
| |
|
Activity | | |
Download the
3 Day Food and Activity Journal.
