Three-Day Food/Drink Journal Assignment Using My Fitness Pal App (Worth 20 Total Points) You will be recording what you eat and for three days. Try to have at least one of the days be on the weekend. You will need to download the following FREE app on your cell phone: MyFitnessPal. You will need to create an account with a user ID and a password. Once you have created an account, you will put in some basic personal information. Then, you will be ready to start logging your food/drink by either using a bar code and scanning it in (if the food comes in a package/bag/box ect.) or typing in the name of the food/drink if the item doesn't have a bar code. At the end of each day, you will save your food/drink diary by tapping on "complete food list." You will record your total calories, total protein, total carbohydrates, and total fat intake (which can be found on your app or at the bottom of the log sheets that you will print from myfitnesspal.com) on the provided sheet. In addition, you will record your calorie percentage breakdown (which you will find through your app) for protein, carbohydrates, and fat. At the end of the three days, you will turn in a printed copy of your 3-day log along with your two nutrition data sheets. Below are the instructions for printing your 3-day logs from myfitnesspal.com: Go to www.myfitnesspal.com and login (Upper right hand corner of page) Use the same login as you used for your mobile app Click the "Food" tab Scroll to the bottom of the page and click "View Printable Report." Choose the date for the 3 days that you logged with your phone (The date range is in the upper left corner of page) "Change Report" From your browser's menu, select "Print" You should have three different logs to turn in
How to Keep a Food Journal Using a Mobile App such as MyFitnessPal to Keep a Food/Drink Journal Tabulating and hand recording all the different food and drink items in your meals and snacks can be a BIG pain. Make your life easier by downloading the free MyFitnessPal app on your mobile phone. This app allows you to scan in items and keeps all of the information stored for you in order for you to immediately see the amount and percentages of total calories, protein, carbohydrates, and fat. Portion Size Reference Here are a list of portion sizes so that you can eyeball them in case an item does not have a bar code: 3 oz. of meat is as big as a deck of or your fist 1 oz. of cheese is the size of your thumb 1 cup is equal to the size of a baseball A teaspoon is the tip of the thumb to the first joint A tablespoon is the about three thumb tips How the Calorie % Breakdown is Calculated For your reference, 1 gram of protein has 4 calories, 1 gram of carbohydrate has 4 calories, and 1 gram of fat has 9 calories. Another tip, 1 gram of fiber is equal to 1 gram of carbohydrate, but it has no calories. So foods that are high in fiber will be less in calories than you would expect. Follow these steps in order to get your BMI, your daily energy expenditure, your daily recommended minimums, and your recommended macronutrient distribution (These numbers are all estimates, but they will give you a good foundation). Go to www.nutritiondata.com Click on where it says TOOLS Click on Daily Needs Calculator Fill out your personal information on Calculate OR PUT THE FOLLOWING WEBSITE IN YOUR BROWSER TO GO RIGHT TO THE PAGE: http://nutritiondata.self.com/tools/calories-burned