Saturday, December 12, 2015

Calorie Control Council's Sample Food Diary


Sample Food Diary
compliments of www.caloriecontrol.org
DAY: Wednesday, May 15, 2001
Breakfast
Calories
Fat (gms)
1 small plain bagel
170
0
1 Tbsp. reduced-calorie margarine
54
6
3 Tbsp. reduced-calorie jelly
18
0
6 oz. orange juice
83
0
1 whole kiwi fruit
46
0.3
Lunch
2 sl. whole wheat light bread
90
1
2 Tbsp. mustard
22
1.4
3.5 oz. smoked turkey
120
4
3 sl. tomato
12
0
1/2 c. lettuce
5
0
4 sl. pickle
18
0.1
2 oz. Swiss cheese
190
14
1 oz. low-fat potato chips
110
2
1 diet Coke
0
0
1 small apple
81
0.5
Dinner
2 c. spaghetti (cooked)
318
2
3 oz. meatballs
234
18
1/2 c. spaghetti sauce (meat flavor)
100
6
1 c. broccoli in butter sauce
80
4
2 small breadsticks
46
0.4
1 c. low-fat sherbert
270
4
1 c. 1% milk
102
3
Snacks
1 c. fruit low-fat yogurt
225
3
4 pieces melba toast
60
0.8
2 c. light popcorn
50
1
Total
Total
2504 calories
71.5 grams
Water Consumption: document the amount of water consumed throughout the day
Most health professionals recommend between 8 and 12 cups per day!
Check off the boxes as you drink your water.
Notes: Jogged for 60 minutes
You can also place any notes about how you felt thoughout the day (e.g., tired, lots of energy, etc.).
Additional Information
This is the place to compare you caloric goal (the calories you need to maintain or lose weight)
with the calories you actually consumed during the day. Please be aware that the "Weight
Maintenance Calculator" has already accounted for exercise if you chose the correct activity level.
You should also know that this is not an exact science -- your body burns calories
through normal bodily processes, such as breathing, working at your desk, sleeping, etc.
Calories Consumed Today:
2504 calories
(compare this number with your calorie goal -- or the number of calories needed to maintain or
lose weight)
Overall Calorie Goal:



2485 calories