1. Pick three days during this week (include only one day over the weekend) and recordin detaileverything that you eat and drink on these days. It may be useful to keep a notebook with you to take notes during the day so you remember accurately.

• Include meals, snacks, and beverages.
• Record the amounts in measurements, for example, 1 cup (1 c), 1 tablespoon (1 tbsp.), 1 teaspoon (1 tsp.), 1 ounce (1 oz.). For some items, you may have to make estimates.
• It may be helpful to compare serving sizes to everyday objects. For example, 1/4 cup of raisins is about the size of a large egg, 3 ounces of meat or poultry is about the size of a deck of cards, and 1 cup of most foods is about the same size as an average man's fist (keep in mind that these size comparisons are approximations).
• Include brand names wherever possible.
• List the main ingredients of any mixed items. So for example, if you ate a cheeseburger, you would record it as:
• 1 whole-wheat bun
• 1 burger patty (listing the estimated weight of the cooked patty such as 4 oz.)
• 1 slice cheddar cheese (be sure to list the type of cheese)
• Any toppings such as ketchup, mustard, lettuce, tomato, etc.
• 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.
• Make sure to include what you drank with your meal (e.g., soda, milk, juice, alcohol, or water).

1. Record your food intake on theUnit 3 Assignment Template. If you use a diet tracker, such as MyFitnessPalTM, Sparkpeople,or Chronometer, you may submit records from the site, saved as a PDF, or you can add the data from your tracker onto the template. Be sure the day, date, food/beverage, and amount are clearly presented.