Choose 2 week days and 1 weekend day if you feel your diet pattern changes during weekdays versus weekend days. The 3 days do not necessary need to be consecutive. Weigh all meats after cooking, without the bone and trimmed of any fat that you are not planning to eat. Record to the nearest half ounce. Weigh as many solid foods as possible.
Weight is a more accurate indicator of solid foods intake than is volume.
If you are eating out it will be necessary to either take your scale or estimate the amount of food as closely as you can by either weight or volume. Alternatively, a single deck of cards is about the size of a three ounce portion of cooked meat. Measure liquids in a glass measuring cup and note either the number of fluid ounces or milliliters. Be certain to weigh left-over foods on your plate and subtract the weight of the uneaten portion from the original weight. Record food during, or at least as soon as possible after, each meal or snack.