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Mastering Your Diet Journal: Portion Control and Tracking Tips

Learn how to complete your diet journal effectively with tips on reading nutrition labels, determining serving sizes, and keeping accurate records when dining out. Enhance your journal with portion control techniques and practical advice for maintaining consistency in your food tracking.

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Mastering Your Diet Journal: Portion Control and Tracking Tips

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  1. Completing Your Diet Journal Amanda Ayers, Jamie Doligale, Brooke Pfest, Leila Shinn

  2. Reading Nutrition Labels • 1. Serving Size • This is the food’s recommended serving size. It can include a weight measurement (for example: one cup) or a number of pieces of food (12 pretzels). • Servings per Container • This is the suggested number of servings. For example, if a food has four servings per container and you eat half of the bag, you would be eating two servings. http://www.mckinley.illinois.edu/handouts/nutrition_labels/nutrition_labels.html

  3. Portion Sizes * You will see a similar table in the back of your diet booklet

  4. Serving Sizes • How to Determine a Serving Size without Measuring • http://www.youtube.com/watch?v=CA-wyKqKjpI • How to Determine a Serving Size • http://www.youtube.com/watch?v=TmRPFYZUP5w

  5. The Hand Guide to Portion Recording • Fist: 1 cup • Cupped hand: 1/2 cup • Palm (thickness & size): 3 ounces • Thumb: 1 tablespoon • Tip of Thumb: 1 teaspoon * useful when cooking- you can quantify how much oil you use, how much of a spice you used, or even how much peanut butter or jelly you put on your sandwich * useful when eating out- you can gauge exactly how much of a dish you ate

  6. Making the Most Complete Food Journal

  7. When Eating at Home • Be sure to include the time • Include specific Brand Name and type • 20 Rold Gold Classic Pretzels • Write down amount eaten versus cooked • If you make 1 cup of pasta but only eat 1/2 Cup then you would write down, "1/2 cup Barilla Elbows Chifferi" (Don't forget the sauce) • Be sure to include all snacks and liquids consumed throughout the day

  8. When Eating Out • Bring your diet journal with you • Right down everything right after you're done eating. Make sure to include the time. • Include specific location when eating out • Fridays, Panera Bread, Jimmy Johns • Write down amount eaten vs. ordered • 1/2 Turkey Tom at Jimmy Johns • Account for Food Substitutions • Extra mayonnaise, double meat • Don't forget to write down your drink and sides too! • Try to include fluid ounces (16 oz) rather than sizes (small drink)

  9. Measuring Cups VS. Liquid Solid

  10. Tips For Keeping Your Journal • Read labels • Most packages say how many ounces, grams, etc. • Be as detailed as possible • Include brand names • ALWAYS bring it with you • If you forget, make a memo in your phone • Take a picture • Stay consistent

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