Name: Kathryn Witt Food Diary – Spring 2020 Date: 4/1/20

Instructions:
1. Use a separate sheet for each day.
2. Record your Name and Date on each sheet.
3. Record (type) all foods eaten for 3 consecutive days. You must submit all 3 days to get 15 points.
Record the time of day and the food item(s) eaten and the amount of each food item consumed;
include water, snacks, condiments, and “nibbling”.
4. Save all sheets in 1 file for submission on Blackboard.

TIME OF
FOOD ITEM AMOUNT
DAY

 10:30 am  Strawberries  1 cup

 10:30 am  English Muffin (Whole Wheat)  1 muffin
 1:00 pm  Soft-Boiled Egg  1 egg
 1:00 pm  Honey Wheat Toast  1 slice
 1:00 pm  Clementine  1
 6:00 pm  Jasmine Rice  ½ cup
 6:00 pm  Thai Red Curry with Chicken  1 Bowl
 8:30 pm  Pineapple Upside Down Cake  1 slice
 All Day  Water  120 oz
     
     
     
     
     
     
     
     
     
     
     
     
     

Name: Kathryn Witt Food Diary – Spring 2020 Date: 4/2/20

Instructions:
1. Use a separate sheet for each day.
2. Record your Name and Date on each sheet.
3. Record (type) all foods eaten for 3 consecutive days. You must submit all 3 days to get 15 points.
Record the time of day and the food item(s) eaten and the amount of each food item consumed;
include water, snacks, condiments, and “nibbling”.
4. Save all sheets in 1 file for submission on Blackboard.

TIME OF
FOOD ITEM AMOUNT
DAY

 10:30 am  Cold Brew (Unsweetened)  8 oz

 10:30 am  Oat Milk (Unsweetened)  2 oz
 10:30 am  English Muffin (Whole Wheat)  1 muffin
 10:30 am  Strawberries  1 cup
 10:30 am  2 Large Eggs, Poached  2 eggs
 1:00 pm  Baby Spinach  2 cups
 1:00 pm  Grape Tomatoes  ½ cup
 1:00 pm  Grilled Chicken  4 oz
 1:00 pm  Goat Cheese  2 Tbsp
 1:00 pm  Balsamic Dressing  1 Tbsp
 3:00 pm  Stacy’s Thin Pita Chips  13 chips
 3:00 pm  Avocado Tzatziki  2 Tbsp
 6:30 pm  Buffalo Chicken Pizza  2 slices
 All Day  Water   120 oz
     
     
     
     
     
     
     
     

Name: Kathryn Witt Food Diary – Spring 2020 Date: 4/3/20

Instructions:
 1. Use a separate sheet for each day.
2. Record your Name and Date on each sheet.
3. Record (type) all foods eaten for 3 consecutive days. You must submit all 3 days to get 15 points.
Record the time of day and the food item(s) eaten and the amount of each food item consumed;
include water, snacks, condiments, and “nibbling”.
4. Save all sheets in 1 file for submission on Blackboard.

TIME OF
FOOD ITEM AMOUNT
DAY

 11:00 am  Espresso  2 oz
 11:00 am  Oat Milk (Unsweetened)  6 oz
 11:00 am  Coconut Almond Creamer  1 Tbsp
 11:00 am  English Muffin (Whole Wheat)  1 muffin
 11:00 am  Strawberries  1 cup
 11:00 am  Butter with Canola Oil  1 tsp
 11:00 am  Strawberry Jam  2 Tbsp
 2:00 pm  Berry Medley (Frozen)  1 cup
 2:00 pm  Spinach  1 cup
 2:00 pm  Banana  1 medium
 2:00 pm  Oat Milk  8 oz
 4:00 pm  Clementine  1
 6:30 pm  Buffalo Chicken Pizza  1 slice
 6:30 pm  Cheesesteak Pizza  1 slice
 9:00 pm  Vanilla Ice Cream 1/2 cup
 All Day  Water  120 oz
     
     
     
     
     
     

Nutrient Report 20 points (paste here)

Printable Diary for Kathrynwitt330

 1. From: 
o Show:
o  Food Diary
o  Food Notes

2. To: 
o  Exercise Diary
o  Exercise notes
April 1, 2020

Carb Protei Sugar

FOODS Calories Fat Cholest Sodium Fiber
s n s

Breakfast

Whole Wheat English Muffin - English Muffin (100% Whole Wheat), 1

130 24g 2g 4g 0mg 180mg 1g 1g
muffin (75g)

Strawberry, 1 cup, halves 49 12g 0g 1g 0mg 2mg 7g 3g

Lunch

Cutie - Cutie, 1 cuo 40 9g 0g 1g 0mg 0mg 7g 2g

Honey Wheat - Toast, 1 slice 70 13g 1g 3g 0mg 125mg 2g 1g

Egg - Egg, 1 large (50g) 70 0g 5g 6g 185mg 70mg 0g 0g

Dinner

Homemade - Thai Red Chicken Curry, 1 Bowl (297g) 342 20g 12g 36g 82mg 703mg 10g 4g

Jasmine Rice - Rice, 45 g raw weight 160 36g 1g 3g 0mg 0mg 0g 1g

Snacks

Homemade - Pineapple Upside Down Cake, 1 slice 290 41g 13g 4g 83mg 282mg --g 1g
1,362m
TOTAL: 1,151 155g 34g 58g 350mg g 27g 13g

EXERCISES Calories Minutes Sets Reps Weight

Cardiovascular

MFP iOS calorie adjustment 0 1  

TOTALS: 0 1 0 0 0
April 2, 2020

Carb Protei Sugar

FOODS Calories Fat Cholest Sodium Fiber
s n s

Breakfast

Homemade - 2 Large Eggs, Poached, 0.75 cup, poached (2 eggs) 149 0g 10g 14g 422mg 142mg 0g 0g

Strawberry, 1 cup, halves 49 12g 0g 1g 0mg 2mg 7g 3g

Whole Wheat English Muffin - English Muffin (100% Whole Wheat), 1

130 24g 2g 4g 0mg 180mg 1g 1g
muffin (75g)

Lunch

Tomatoes - Grape Tomatoes, 0.5 cup 15 3g 0g 1g 0mg 5mg 1g 1g

newmans - Balsamic Dressing, 1.5 ounces 35 3g 3g 0g 0mg 0mg 0g 0g

 Carb Protei Sugar
FOODS Calories Fat Cholest Sodium Fiber
s n s

Chavrie - Goat Cheese, 2 tbls 50 1g 4g 3g 20mg 120mg 1g 0g

Grilled chicken - Chicken, 4 oz 100 1g 2g 22g 50mg 110mg 1g 0g

Spinach - Baby Spinach, 25 grams 20 3g 0g 2g 0mg 65mg 1g 2g

Dinner

Delissio - Buffalo Chicken Pizza, 123 g 290 37g 9g 14g 25mg 1,000mg 4g 1g

Delissio - Buffalo Chicken Pizza, 123 g 290 37g 9g 14g 25mg 1,000mg 4g 1g

Snacks

Trader Joe's - Avocado Tzatziki, 2 Tbsp (31g) 25 2g 2g 1g --mg 80mg 0g --g

Stacys - Pita Chips Thins, 13 chips 130 20g 4g 3g 0mg 200mg 1g 1g

2,904m
TOTAL: 1,283 143g 45g 79g 542mg g 21g 10g

EXERCISES Calories Minutes Sets Reps Weight

Cardiovascular

MFP iOS calorie adjustment 11 1  

TOTALS: 11 1 0 0 0
April 3, 2020

Carb Protei Sugar

FOODS Calories Fat Cholest Sodium Fiber
s n s

Breakfast

Smuckers Natural Strawberry Fruit Spread - Strawberry Jam, 2 Tbsp 40 10g 0g 0g --mg 0mg 10g --g

Strawberry, 1 cup, halves 49 12g 0g 1g 0mg 2mg 7g 3g

Whole Wheat English Muffin - English Muffin (100% Whole Wheat), 1

130 24g 2g 4g 0mg 180mg 1g 1g
muffin (75g)

Lunch

Banana, 1 medium 105 27g 0g 1g 0mg 1mg 14g 3g

Pacific - Oat Milk, 8 fluid ounce 130 24g 3g 4g 0mg 115mg 19g 2g

Spinach, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g

Giant - Berry Medley, 1 cup 70 16g 0g 1g 0mg 0mg 10g 4g

Dinner

Pizza Pizza - Philly Cheese Steak Pizza, 1 Slice - Medium Pizza (119g) 230 30g 7g 12g 20mg 510mg 2g 1g

Delissio - Buffalo Chicken Pizza, 123 g 290 37g 9g 14g 25mg 1,000mg 4g 1g

Snacks

Ice Cream, Vanilla - Ice Cream, Vanilla, 0.5 cup 118 15g 10g 3g 75mg 35mg 14g --g

Cutie - Cutie, 1 cuo 40 9g 0g 1g 0mg 0mg 7g 2g

1,867m
TOTAL: 1,209 205g 31g 42g 120mg g 88g 18g

EXERCISES Calories Minutes Sets Reps Weight

EXERCISES Calories Minutes Sets Reps Weight

MFP iOS calorie adjustment 23 1  

TOTALS: 23 1 0 0 0
 Physical Activity Questions (worth 12 points) (source: BRFSS 2001-2009)
1. We are interested in 2 types of physical activity - vigorous and moderate. Vigorous activities cause large
increases in breathing or heart rate while moderate activities cause small increases in breathing or heart rate.

A. Now, thinking about the moderate activities you do in a usual week, do you do moderate activities for at least
10 minutes at a time, such as brisk walking, bicycling, vacuuming, gardening, or anything else that causes some
increase in breathing or heart rate? (Circle one)
YES NO If no, skip to question 2

B. How many days per week do you do these moderate activities for at least 10 minutes at a time?
__6___ days per week

C. On days when you do moderate activities for at least 10 minutes at a time, how much total time per day do
you spend doing these activities?

_____ hours per day OR

__30__ minutes per day

2. A. Now, thinking about the vigorous activities you do in a usual week, do you do vigorous activities for at least
10 minutes at a time, such as running, aerobics, heavy yard work, or anything else that causes large increases in
breathing or heart rate?
YES NO If no, skip to question 3

B. How many days per week do you do these vigorous activities for at least 10 minutes at a time?
__3__ days per week

C. On days when you do vigorous activities for at least 10 minutes at a time, how much total time per day do you
spend doing these activities?

__1_ hours per day OR

_____ minutes per day

3. During the past month, how many times per week or per month did you do physical activities or exercises to
STRENGTHEN your muscles? Do NOT count aerobic activities like walking, running, or bicycling. Count activities
using your own body weight like yoga, sit-ups or push-ups and those using weight machines, free weights, or
elastic bands.

__2-3__ Times per week OR

_________ Times per month OR

_________ Never
 Nutrient Assessment Form

Student Data (4 points)

Age (years) 20
Height (in) 68
Weight (lb) 127
Recommended Energy Intake
1,950
(calories/day)
Select 1 day to complete the table
4/2/20
below. Enter the date here.

See “Nutrient Form Calculations” for examples of calculating information in target column.
Nutrients
Amount Status: Met,
Foods needed to maintain or
Eaten Above, or
Target improve current level (1 point
(1 point Below
each)
each) (1 point each)
Total Calories
per day (use Larger portions, more vegetables,
1,950 calories 1,283 calories Below
estimate from more complex carbs
myfitnesspal)

45-65%
Carbohydrates Whole grains, oatmeal, potatoes,
877.5-1267.5 calories 143 grams Below
(g) apple
219-317 g

< 10%
Added Sugars Eating natural sugars from fruit and
< 195 calories 21 grams Met
(%) avoiding added sugars
< 49 g

Dietary Fiber (g)

Males ≥ 38 g
Males ≥ 38 g 10 grams Below Oatmeal, apples, beans
Females ≥ 25 g
Females ≥ 25 g

20-35%
Healthy fats from eggs, avocado,
Total Fats (g) 390-682.5 calories 45 grams Met
nuts
43-76 g

10-35%
Protein (g) 195-682.5 calories 79 grams Above Eggs, chicken, fish, nuts
49-76 g
 Nutrients
Status: Met,
Amount Above, or
Foods needed to maintain or improve
Target Eaten Below
current level (1 point each)
(1 point each) (1 point
each)

Sodium (mg) <2300 mg 2,904 mg Above Less salted foods

Cholesterol
<300 mg 542 mg Above Less unhealthy food
(mg)