The records below represent my food daily intake and the quantity for each food item. The records indicate the time I took the food item, the amount, description, and any supporting notes on the food item. For clarity and easier understanding, I have drawn out the food record in a table format with each section clearly marked out.
| Time | Amount | Description | Notes |
| 8:30am | Medium | Herbal Tea | |
| 1 tsb | Sugar | ||
| 1 Tbsp | Cream | ||
| Noon | 1 tsp | Magarine | |
| 1 leaf | Romaine Mettuce | ||
| 2 Tsp | Hellman’s | Heavy, 6.0g fat | |
| 2 oz. | Chicken | Boiled | |
| 1 slice | Brown Bread | ||
| 12:30pm | 1 cup | Bottled Water | |
| 2pm | 1 large | Orange | |
| Roasted Turkey Breast | White | 90 cals, 1.5 fat, 100mg (sodium) | |
| 4:30pm | ½ medium | Blueberry | Market bought |
| 1 liter | Bottled water | ||
| 8pm | 1 glass | Orange juice | |
| 2 slices | Raw Onion | ||
| 3 slices | Raw Tomato | ||
| 2 | Brown Bread | ||
| 2 patty | Beef, regular | -4oz. | |
| 10:30pm | 1 cup | Sweetened, Condensed Milk | 9g fat, 34mg cholesterol, 127 sodium |
| 1 cup | Bottled Water |
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On this particular day, I was with my entire family members. My brother had just received good news from his employer of a possible promotion. The family was delighted and we had a good time at the table. In total we were 5. My mum, dad, brother, auntie, and myself. We took breakfast and lunch together. In the evening, we had a visitor, my uncle who does pay us a visit once in a while.
Second day record
| Time | Amount | Description | Notes |
| 8am | Large | Lemon Water | Lemon store bought |
| 1 cup | Evaporated Milk | ||
| ½ cup | Bottled Water | ||
| 11:30am | 4 Pieces | Sweet Potatoes | 103 calories, 0g fat, 24g carbohydrate |
| 3 oz | Turkey | Roasted | |
| Brown Rice | Calorie 216, carbs 44g, protein 5g | ||
| Becel Margarine | Salted | ||
| 11:45am | 1 cup | Bottled Water | |
| 2:30pm | 1 large | Banana | Fat 0.3g, 0 cholesterol, 1mg sodium |
| 10 | Paleo thin crackers | Calories 70, fiber 2g, 5g net carbs (Label) | |
| 2”x2” cube | Marble Cheese | ||
| 1 cup | Bottled Water | ||
| 4pm | 2 large | raspberry | Store-bought. Fiber 8g (label) |
| ½ liter | Bottled Water | ||
| 7:30pm | 1 slice | Raw tomato | |
| 1 | Brown Bread, Hamburger | ||
| 1 leaf | Lettuce Iceburg | Fat 0.1g, Calories 14, Cholesterol 0, sodium 10mg | |
| 3 Tbsp | Ketchup, Heinz | ||
| 1 Bottle (750ml) | Bottled Water | ||
| 10:30pm | 1 cup | Coconut Milk | Calories 445, Water 164.8g, fat 48.2 |
My brother was gone. My uncle had left early in the morning. The house was dull. My dad had a lot of work and did not join me and mum at the table. We marveled at the empty house. Mum was always full of stories. My friend, Jacky joined me at 4 for a chit chat. We shared the raspberry. I was in good moods despite the loneliness with my brother away. However, my friend Jacky greatly helped me spend time in the evening. She left at 6pm.
Third day
| Time | Amount | Description | Notes |
| 8am | 2 cups | Teecino (Free Herbal Coffee) | 2tbs, calories 20, protein 0g, carbs 4g |
| 2 tbs | Sugar | ||
| 11:30am | 1 slice | Whole bread | |
| 3 oz. | Fish | Oven-roasted | |
| 2 tsb | Becel Margarine | ||
| 1 leaf | Butter head lettuce | Flavored | |
| 1 Tbsp | Mayo (Hellman’s) | Heavy, 6.0f fat per Tbsp | |
| Noon | 2 cups | Bottled water | |
| 2pm | 1 full | Blueberry | |
| 4 | Whole wheatcrackers | 90 cals, 2.5g fat, 220mg sodium (label) | |
| Dry Jack cheese | 110 cal | ||
| ½ cup | Fortified Milk | ||
| 1 cup | Bottled Water | ||
| 4:30pm | 3/4 cup | Blueberry | Cal 125, fat 1.3g, cholesterol 2.9mg |
| 8pm | 1 Large | Deep fried fish | Cal 100, carbs 0, fat 0 |
| 1 slice | Brown Bread | ||
| 2 slices | Red Onion, raw | ||
| 1 slice | Tomato, raw | ||
| 1 Tbsp | Heinz | 45 cals | |
| 10:30pm | 2 pieces | Banana |
My brother came back at noon. All family was present, dad, mum, I and younger brother. We were all happy at my brother’s progress in his new workstation after his promotion.
Through the three days, I engaged in some physical exercise that included a 30 minute walk around the compound and sightseeing. This, I did every day at 5pm for at least 30 minutes.
From my diet intake, I have little servings of fruits and vegetables. I take good amount of water, a practice that I should highly keep up. My exercises are regular but I need to take up more exercise options such as cycling and jogging long distances. I also need to take up a hobby especially a sporting hobby that can help me increase my physical activities during the day. I will also increase my intake of fruits from the current to at least 6 fruits per day.
Calorie needs:
(10x58.05) + (6.25x152)-(5x29)-161
580+950-145-161
=1224
Protein Requirement
58.05 divided by 2.2= 26.6
26.6x0.8
=21.1 grams of protein
The main guidelines used include:
Healthy Eating Patterns for each day.
Shifting between beverages and healthy foods.
Limited Calories. My eating pattern is low on sodium and saturated fats.
I have focused more on amount, density, and nutrient content to help me maintain my calorie intake and foods in all groups.
I have followed a healthy pattern through the three days that include fruits, grains, milk, cheese, and oils. I have also set a balanced amount of sodium and Trans fats. For example, I consume less than ten percent of calories daily from saturated fats. I don’t consume alcohol but if I do (which is not in the 3 day plan) I minimize to one drink only. In the next course of my diet plan, I will focus on physical activity that will include cycling and a sporting hobby.
