Help
With Filling Out Food Record Forms
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Record the exact
amount of all foods you eat and all beverages you drink,
except
water. It’s best to record what you eat at the time you eat it,
or as close to that time as possible. This will help you avoid having
to recall from memory the foods you ate earlier in the day and will also
help us gain more accurate information.
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Please be as honest
as possible. If you eat something that you don’t normally eat, record
it anyway, we need this information from you to be as accurate as possible.
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Please record
all foods and beverages in standard household measures, such as
cups, teaspoons, and tablespoons. If you feel comfortable recording
the weight of the food, you may use this method also. Use either
fluid ounces or cups for beverages.
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Please record
how the food was prepared. For example, was it raw, baked, boiled,
fried, steamed, microwaved, or stir fried?
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For 3-day food
records, remember that you must record two weekdays and at least
one
weekend day.
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Grains/Flours:
Record in level cup portions, after cooking. Specify what type of
grain was used. For pastas, specify the shape, and whether or not
it was made from enriched flour.
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Dry/cold cereals:
record level cup portions and specify the brand name.
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Breads:
record the number of slices and specify which types of grains are in the
bread (rye, whole wheat, etc.). Specify whether or not the bread
was eaten toasted. If you can, please specify whether or not oil
is used to make the bread, and if so, which type.
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Flours:
record the type of flour and the amount in level tablespoons or cups.
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Vegetables:
List the name and how prepared.
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Cooked vegetables:
record the number and size of pieces, such as two carrot sticks, 4” long,
or record by cup portions.
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Frozen vegetables:
record by name and amount in cups.
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Canned vegetables:
record by name and amount in cups, specify if the juice was used.
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Fruits:
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Whole raw fruits:
record the type of fruit, the size (small, medium, large), and the number
eaten.
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Frozen fruits:
record by name and amount of cups.
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Fruit juices:
record in fluid ounces or cups. Specify the type of juice.
Specify if it was sweetened, unsweetened, canned, frozen, fortified, or
freshly juiced.
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Canned fruit:
record by name and amount of cups. Specify if whether light or heavy
syrup was used.
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Meat Alternates/Soy
products:
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Tofu:
record tofu in level cups, tablespoons, or ounces. Specify how the
tofu was prepared. Specify if tofu is silken, soft, firm, or extra
firm. Specify which type of precipitate is used to solidify the tofu
(e.g. calcium sulfate, magnesium chloride), or the brand name.
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Burger patties/slices:
record the name brand, how many slices, and how it was prepared.
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Tempeh/Seitan:
record the number of ounces eaten, name brand, and how prepared.
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Tofu wieners:
record the name brand and the number of wieners eaten.
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Milks (soy,
rice, almond, oat, etc.): record in cups or fluid ounces. Specify
the type of milk, the flavor, and the brand name. Specify if the
milk is or isn’t fortified. For example, 1 cup Westsoy Plus soy milk,
vanilla.
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Soy yogurts/cheeses:
record the amount eaten and the name brand.
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Beans/Peas:
record the kind of bean/pea eaten, and record the number of cups after
cooking. If canned beans are used, specify if the juice was used.
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Nuts/Seeds(and
their butters): record the type of nut/seed and the amount in
teaspoons, tablespoons, or cups.
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Fats/Oils:
record in level teaspoons or tablespoons. Record the type of fat/oil
that was used. Specify how it was used, in cooking, raw, as a marinade,
etc. Remember that you SHOULD NOT record any flax/hemp oil consumption
on your food record forms, those amounts should be recorded on the Oil
Intake Form.
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Beverages:
record the amount in cups or fluid ounces and specify the type of beverage
consumed.
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Snack Foods:
record the number of pieces of chips or crackers you eat, specify the type
of snack and the name brand. Example, Bearito’s Corn Chips, 15 pieces.
For popcorn, record in level cups the amount of popped corn.
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Desserts:
record the brand name and the amount eaten in cups. For example,
frozen Rice Dream cocoa marble fudge, 1 cup.
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Condiments/Sauces/Herbs:
for all syrups, sauces, gravies, toppings, jams, jellies, soy sauces, ketchup,
mustard, and herbs, specify by teaspoon, tablespoon, or cup. For
nutritional yeast, record the amount of teaspoons, tablespoons, or cups
used, and please specify the brand if you know it.
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Specialty Items:
for many special foods usually found at natural food stores, please do
your best to estimate the amounts for each food in the product, record
the brand name, and if possible save the label and turn it in with your
food record forms.
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Combination
Foods: for soups, stews, casseroles, pizzas, any mixed foods,
list the amount of each ingredient separately. For homemade recipes,
list the amount of each ingredient separately, and if possible, attach
the recipe to your food record form. A photocopy of the recipe from
a cookbook will work fine also.
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Take-out/Restaurant
Food: please record the name of the restaurant, the name of the
menu item(s), and how much was eaten. If you feel comfortable estimating
the amount of the ingredients, please do so.
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Supplements:
please record the number of all supplements that you take on the days you
record your food intake. This includes all vitamins, minerals, herbs,
powders, or other pills that you might take. Please include the name
brand and if possible, save the label to turn it in with your food record
forms.
Common
Abbreviations:
Common Equivalents:
cup = c
3 tsp = 1 Tbsp
teaspoon = tsp
16 Tbsp = 1 c
tablespoon = Tbsp
2 c = 1 pint
ounce = oz
4c = 1 quart
pound = lb
8 oz = 1 c
grams = g
28.35 g = 1 oz
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