Instructions:
Pick five days during week 1, be sure to include at least one (1) weekend day, and record everything that you eat and drink in detail. These records will be used in your analysis for the other parts of the Nutrition Project. It is crucial that you record everything you eat and drink, no matter how small. This will not take a great deal of time, but it may be useful to keep a notebook with you to take notes during the day so you remember accurately.
Utilizing MyFitnessPal, you are going to record all the food that you’ve consumed throughout the week. It might be beneficial to complete it as you go instead of completing it all at once.
Be as accurate and specific as you can with your record — include brand names wherever possible and list the main ingredients of any mixed items. So, for example, if you ate a cheeseburger, you would record it as:
1 bun
1 burger patty listing the estimated weight of the cooked patty such as 4 oz.
1 slice cheese – be sure to list the type of cheese
Any toppings such as ketchup, mustard, lettuce, tomato, etc.
Be sure to describe the method of preparation of the food (e.g., fried, broiled, buttered, sweetened, etc.). Do not forget to include specifics about restaurant food if you eat out. Of course, do not forget to include what you drank, even if it was just water.
Instructions for entering food diary into MyFitnessPal:
You will need to create a profile.
Once that has been done you will log in and click on the food option.
Select the date for which you are entering your first day by clicking on the appropriate date on the calendar.
Search for the food you consumed, next enter the serving size, and last choose the meal in which you consumed it.
Select the next date for which you are entering your foods by clicking on the appropriate date on the calendar and enter all foods consumed for that day.
Continue the same steps for each of the five days you kept a record of your food intake.
Instructions for creating the report in MyFitnessPal:
Once you have entered 5 complete days of food scroll down to the bottom of the screen. There you should see a “View Full Report (Printable)” option. Click on this tab.
Select the start and end dates on the calendar on the screen.
You will click on the “File” option at the top of your screen and print the entire page as a PDF or Word Document. Be sure it has the entire 5 days report.
Save the report as “YourName_Nutrient Intake Report.PDF to a location on your computer you will remember.
