Food Journal Log - Fuel For Long Lasting Overall Health Page 2
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Day: ___1/15/2010_____
Meal or
Time
Intake: Food / Drink (please be specific regarding
Snack
amounts: cups or ounce equivalents)
Breakfast
7 am
1 cup steel cut oatmeal, 1/2 cup organic blueberries,
1 cage free hard boiled egg, 8-12 oz. water, 1 cup
black coffee
Snack
10 am
Medium sized apple and 2 tbsp. almond butter
Lunch
Thai chicken wrap in whole wheat tortilla, side salad
1pm
with mixed greens, tomatoes, cucumbers and
balsamic vinegar, 8 oz. unsweetened iced tea
Snack
3:30pm 1 low fat mozzarella string cheese and 1 oz. whole
wheat crackers
Dinner
6:30pm 3 oz. grilled salmon, 1/2 cup cooked spinach, 1/2 cup
brown rice with 1 tbsp. olive oil
Snack
9 pm
1 cup nonfat greek yogurt and mixed fruit bowl (1/2
banana, 1/2 cup strawberries and rasberries mixed)
Water (cups per day): 7 (Goal 8 cups per day)
Skipped meal(s)? Yes, I skipped breakfast because I was running late
to work. (Goal is to not skip meals)
Dinned at a fast food restaurant? No, I didn’t have a craving this week.
(It is okay to dine out. Goal is to choose food items wisely and eat in
moderation).
Late night eating? Yes, I was out with friends and had chicken wings
at 11pm. (It is not horrible to eat late if you are actually hunger.
However, choose lighter food items in moderation instead of the heavy,
greasy foods that leave you feeling overly full and uncomfortable before
bed)
Notes (feelings, concerns, questions, hunger cues): I’m trying hard to
eat more fresh vegetables. Am I using too much butter? Which foods
are considered refined sugars? Oftentimes I feel too full after eating.
By: Courtney Walberg, RD, NASM-CPT
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Parent category: Miscellaneous