BI 140 Nutrition Dr. Sayer
Food Journal: Final Project
Use the food journal template found on ANGEL. Write down all food and beverages as noted on the template for 7 days: this is the second
food journal you will keep for this course. Include ingredients in foods as salads, sandwiches, smoothies, etc. Include other
information such as mood, bowel movements and if you are taking supplements that is an optional inclusion.
• Using the Table of Food Composition Supplement that came with the text, analyze your food intake for 7 days. The final food
journal will be analyzed as to exact content of protein, fat, carbs, kcal, and fiber
• 1st Calculate your EER (total calories per day based on your age, weight, height and activity factor) Show your work!
Adult man: EER =
– 662 -[9.53 x age(y)] + PA x [15.91 x wt(kg) + 539.6 x ht(m)]
Adult woman: EER =
– 354 -[6.91 x age(y)] + PA x [9.36xwt(kg) + 726 x ht(m)]
• 2nd Calculate daily protein, fat, carbs in % of total intake FOR EACH meal and then for each day. You need to know the protein,
fat and carbs for all foods and beverages in each meal. SHOW YOUR WORK!
• 3rd Calculate daily fiber in grams
• 4th Average this data for the week to determine the average % of macronutrients and grams of fiber you are getting each day.
Show the daily % and grams as well as the weekly average numbers.
• Do your % of protein, fat and carbohydrates for the week fall within the AMDR percentages? Low, high or normal?
• Show your work for calculations for each step or will lose points on the assignment
• 5th Write 2-3 paragraphs discussing these findings. If they are outside the AMDR suggest what changes might be practical and
possible for your overall diet plan.
• 6th Compare your food choices in Food Journal # 2 with food choices in Food Journal #1. Explain why you think there was or
was not a change.
• 7TH Share your personal observations or feelings about your diet and these results.
Example of how to organize your information:
DAY 1
Breakfast
FOOD Amount Kcal Proteins(g) Carbs(g) Lipids(g) Fiber (g)
Coffee 2.5 cups 0 0 0 0 0
Silk creamer 6 tblsp. 120 0 6 6 0
Onion bagel 1 258 9 41.6 2 2
Swiss cheese 3 slices 210 5 0 15 0
Raspberries ¼ cup 16 .25 3.75 2.5 .2
TOTALS
KCAL Proteins (g) Carbs (g) Lipids (g) Fiber (g)
604 14.25 51.35 25.5 2.2
(kcal) (kcal) (kcal)
57kcal 205.4kcal 229.5kcal
Protein Carbs Lipids Fiber
57/604 205.4/604 229.5/604 2.2g
9.44% 34% 38%
NAME___________________________________________________________
BI 140 Nutrition FOOD JOURNAL ASSIGNMENT #1 20 points
Record everything you eat and drink for 7 days Including all specific ingredients and amounts.
Use the Food Journal Template below for this assignment.
This is a Sample Journal Entry
Monday, January 9th 2017
BREAKFAST
Coffee with Silk Creamer X 2cups
Toasted Bagel, blueberry with 2 tbls. cream cheese and 1 tblspoon strawberry jam
LUNCH
½ Roast beef sandwich:
2 slices roast beef Horseradish Mustard
1 slice Dave’s Killer wheat bread
Lettuce and Tomato
1 dill pickle
1 small bag potato chips
BEVERAGES
Snapple Iced Tea with Lemon 12 ounces
SNACKS: Oatmeal Raisin cookies, 2 small ones
DINNER
Steamed veggies and 1/2 cup brown rice with soy sauce 1 cup veggies: Broccoli, carrots, pea pods
Beverages
Water 16 ounces
MOOD Tired, did not sleep enough last night.
Bowel Movement two OK
NAME__________________________________________________________________
DAY 1 Date________________________________
Breakfast
2 slices bread
250ml milk
1 boiled egg
Lunch
Rice 200g
Pork 100g and Green vegetables: 100g cooked with oil and seasonings.
Beverages
Sweet tea 300ml
Dinner
Steamed bread 150g
Shrimp 50g, potato 25g with some cooking oil.
Beverages
Water 300ml
Snacks
None
Mood
Good
Bowel Movement
Once.
DAY 2 Date________________________________
Breakfast
Milk 250 ml
1 Fried egg.
Lunch
Rice 150g
Soup:
Carrot 30g ,potato 50g and beef 50g cooked with sugar 5g, salt 5g, vinegar 5g, soy sauce 5g.
Beverages
Water 350ml
Dinner
Did not have dinner
Beverages
Sweet tea 300ml
Snacks
1 chocolate cookie.
Mood
Tired
Bowel Movement
once
DAY 3 Date________________________________
Breakfast
Milk 250ml
Egg cake:
150g flours, 50g egg with 25sugar.
Lunch
Rice 150g
Tofu 100g ,shrimp 50g and some cooking oil.
Beverages
Sweet tea 300ml
Dinner
Vegetable egg soup
Egg 50g, seaweed 20g, and some seasonings
Beverages
Water 300ml
Snacks
none
Mood
Good
Bowel Movement
Once
DAY 4 Date________________________________
Breakfast
Milk 250ml
Lunch
Rice 200g
Chicken 30g, eggplant 150g and some seasonings.
Beverages
Sweet tea 300ml
Dinner
Steamed bread 150g
Spicy tofu:
Tofu 100g , green pepper 50g, and some seasonings.
Beverages
Water 300ml
Snacks
None.
Mood
Not bad.
Bowel Movement
Once.
DAY 5 Date________________________________
Breakfast
1 boiled egg and 250ml milk.
Lunch
Dumplings 300g(contains 150g flours, 80g pork,70g vegetables )
Beverages
Water 300ml
Dinner
Rice 150g
Chicken 50g and some spicy sauces
Beverages
Sweet tea 300ml
Snacks
None
Mood
Excellent
Bowel Movement
Once
DAY 6 Date________________________________
Breakfast
Soy milk 250g
2 slices bread.
Lunch
Fired rice:
Rice 150g beef 50g green pepper 30g. Some seasonings.
Beverages
Water 300ml
Dinner
Steamed bread 150g
Pork Ribs 100g cooked with some seasonings
Beverages
Sweet tea 300ml
Snacks
None
Mood
Good.
Bowel Movement
Once.
DAY 7 Date________________________________
Breakfast
1 sausage with 2 slices bread and 250ml milk.
Lunch
Rice 150g
4 Chicken wings(about 150g) cooked with spicy sauces.
Beverages
Sweet tea 300ml
Dinner
Beef noodle soup:
Noodle 200g, beef 60g and green vegetables 40g cooked with seasonings
Beverages
Water 350ml
Snacks
None.
Mood
Just so so.
Bowel Movement
Once.