1. Don’t write anything in sections that don’t apply to you (e.g., you don’t have a snack)
2. Enter the types of food, the trademarks (if applicable) and the approximate quantities consumed.
3. Avoid making positive changes to your diet in order to present a true picture (e.g., write “fries” and not “potatoes” if you eat fries).
4. Describe the quantities (e.g. 125 ml or 1/2 cup).
5. Be sure to include all the little extras.
Afternoon snack: Around 3:30 p.m.
A) 1 apple with 50 g mozzarella cheese
B) 3 chocolate chip cookies
C) Water or 1 coffee with 2% milk if I’m not hungry.
Diner: Around 6 p.m.
A) 200 g of meat (chicken or beef or fish) with 1 cup of vegetables prepared with olive oil and 1/2 basmati rice.
B) 4 cups pasta with homemade spaghetti sauce with meat (pork and beef) and 2 tablespoons Parmesan cheese.
C) Every Friday night: 1 cheeseburger, 1 serving of regular fries and 1 vanilla milkshake.
