FOOD & BEVERAGE LOG

Directions: Keep a log of your food and beverage intake for a 24-hour period. Record type and servings or estimated calories for each hour period. If you donít know the calories or nutrients for particular foods, go to the Nutritional Analysis Tool found on the University of Illinois web site.

Description of Categories

1. Calories:  List total calories for each hour. Find out your daily calorie requirements and compare to actual calorie intake.

2. Water:  Water and other fluids play key roles in keeping your body functioning at its best by helping carry oxygen and other nutrients to your cells, removing waste products, lubricating and cushioning your joins, regulating your body temperature, and dissolving vitamins and minerals so they can be put to use. Not enough fluids can mean fatigue, dry skin, constipation, and headaches. Serious dehydration can be life threatening.You need more water during warm weather and/or when you exercise.

3. Caloried Beverages:  Any caffeine type beverage has a negative effect on water requirements. You need to add at least one glass of water to make up for each caffeine drink. Drinks with no nutritional benefits other than calories drinks can take away from foods or drinks that have nutrients. Vegetable and fruit juices should be entered under the food categories.  

4. Grains:  Bread, Cereal, Rice, & Pasts (6-11 servings). Grains are a very important part of a nutritious diet. They provide vitamins, minerals, carbohydrates, dietary fiber and are low in fat. As part of a healthy eating pattern, research indicates they may help protect you from many chronic diseases. Whole grains are much more beneficial than refined  because of their greater nutritional content and amount of fiber.

5. Fruits:  (2-4 servings) Fresh is best. May help protect you against many chronic diseases. Promotes good digestion, contain vitamins and minerals, fiber, and other substances that are important for good health.

6. Vegetables: (3-5 servings) Fresh is best.  May help protect you against many chronic diseases. Promotes good digestion, contain vitamins and minerals, fiber, and other substances that are important for good health.

7. Dairy or Calcium Rich Foods: Milk, yogurt, cheese, etc. (2-3 servings)

8. Protein Rich Foods:  Meat, fish, poultry, soy, nuts, and seeds. (2-3 servings)

9. Fats, Oil, Sweets, Desserts: (Use very sparingly)

 

 

 

Hours

 

Food/Drink Notes

 

 

 

 

1. Cal

 

2.
Wat

 

3.

Cal Bev

 

4.

Grains:

 

5.

Fruits

 

6.

Veg

 

7.

Dairy

or Calc rich foods

 

8. Protein rich foods

 

9. Fats, oil, sweets, desserts

12:00am

 

 

 

 

 

 

 

 

 

 

1:00am

 

 

 

 

 

 

 

 

 

 

2:00am

 

 

 

 

 

 

 

 

 

 

3:00am

 

 

 

 

 

 

 

 

 

 

4:00am

 

 

 

 

 

 

 

 

 

 

5:00am

 

 

 

 

 

 

 

 

 

 

6:00am

 

 

 

 

 

 

 

 

 

 

7:00am

 

 

 

 

 

 

 

 

 

 

8:00am

 

 

 

 

 

 

 

 

 

 

9:00am

 

 

 

 

 

 

 

 

 

 

10:00am

 

 

 

 

 

 

 

 

 

 

11:00am

 

 

 

 

 

 

 

 

 

 

12:00pm

 

 

 

 

 

 

 

 

 

 

1:00pm

 

 

 

 

 

 

 

 

 

 

2:00pm

 

 

 

 

 

 

 

 

 

 

3:00pm

 

 

 

 

 

 

 

 

 

 

4:00pm

 

 

 

 

 

 

 

 

 

 

5:00pm

 

 

 

 

 

 

 

 

 

 

6:00pm

 

 

 

 

 

 

 

 

 

 

7:00pm

 

 

 

 

 

 

 

 

 

 

8:00pm

 

 

 

 

 

 

 

 

 

 

9:00pm

 

 

 

 

 

 

 

 

 

 

10:00pm

 

 

 

 

 

 

 

 

 

 

11:00pm

 

 

 

 

 

 

 

 

 

 

 

 

Total Servings or Calories for each Food Type