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

Source