Instructions

for keeping the food diary

Fill in your food diary from the next three days to the pages of this document. The food diary
should be kept from two regular work days and one weekend day (Saturday or Sunday) so
practically the food diary will be from Thursday to Saturday or from Sunday to Tuesday.

Write down the date and time for each meal. Try to eat as normal as possible during the
time you keep the food diary, so that the result will be as realistic as possible. Be precise and
write down everything you eat and drink during the three days of this diary. You wont have
to weigh the foods you eat, but try to describe the amounts of food that you consume as good
as you can. I.e. One chicken file, 2 tomatoes and a handful of nuts.

Also, write down the time & form of possible exercises during these three days.

Before filling in the food diary, please answer the following questions:

Are you allergic to something? Or do you have other limitations when it comes to food?

No



Are you following a certain kind of diet? Gluten free, dairy free, vegetarian?

No



What kind of food do you like/dislike?
I love Italian foods, no foods i dislike.



How much do you consume alcohol?

One beer in a couple of months on average.



Do you smoke?

No











Day 1

Thursday - 20.10.2016
Breakfast - sandwich, ham cheese + glass of milk
Lunch - Grilled chicken with vegetables and potatoes
Snack - 16.00 - Banana
Dinner - Chicken and vegetable Wok
 Day 2
Friday - 21.10.2016

Breakfast - Sandwich with ham and cheese, glass of water.

Snack (11.00) - Crackers
Lunch - Pizza with ham and blue cheese
Snack - 16.00 - Apple and Banana
Dinner - Chicken Curry with Rice
 Day 3

Saturday - 22.10.2016

Breakfast - Sandwich with salad, ham and cheese

Lunch - none
Snack - Sweet crackers
Dinner - Pizza with Salami, ham, smetana and cheese