Diet Recall Form Dietary Evaluation Using Your Guide to Good Nutrition Use this form to evaluate your

food intake for the week. Table 1 below lists the recommended daily intakes for each food group. Refer to this table when evaluating your food intake for the day. Table 1: Recommended Intakes Food Type Fats and oils Sugar / sweets Fish, shellfish, meat & poultry, dried beans & nuts Milk & milk products Vegetables Fruits Rice, rice products, corn, root crops, bread, noodles Water / beverages Servings (per day) 6 -8 tsps. 5 -6 tsps. 2 servings 1 glass 3 servings 3 servings 6-8 servings 6-8 glasses

Animal Foods, Dried Beans & Nuts Lean meat, cooked Medium-sized fish Dried beans, cooked Egg Milk, liquid (evaporated) Milk, powdered

3 cm 30g edible portion 1 piece, 16 cm long, 35g edible portion - 2/3 cup 1 piece cup 4 level tablespoons

Using the tables above, fill up the daily food sheet with your serving sizes per meal for each food group. This is also known as your intake for the day. At the end of each day, evaluate your total number of servings for each food group, using the legend below: > = < Intake greater than recommended amounts Intake within recommended amounts Intake less than recommended amounts

Example: Day 1 Rice, Cereals, Bread and Root Crops 1 0 1 0 1 0 3 < Vegetables Fruits Animal Foods, Dried Beans & Nuts 1 0 1 0 1 0 3 > Water

Table 2 below lists each food group and its corresponding one serving equivalents. Food Group Rice, Cereals, Bread and Root Crops Rice, cooked Pan de Amerikano Pan de Sal Noodles, cooked Root crops Vegetables Leafy vegetables, raw Leafy vegetables, cooked Other vegetables, raw Other vegetables, cooked Fruits Equivalent to One Serving

cup 2 pieces 3 pcs. 1 cup 1 small piece 1 cup cup cup cup 1 medium-sized fruit 1 slice of a big fruit

Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation

0 0 0 0 1 0 1 <

1 1 0 1 0

1 1 1 0 1 0 4 <

3 =

Friday (Date: Nov 30 ) Thursday (Date: Nov. 29 ) Rice, Cereals, Bread and Root Crops 1 0 2 0 2 0 5 < Vegetables Fruits Animal Foods, Dried Beans & Nuts 1 0 1 0 1 0 3 > Water Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation Rice, Cereals, Bread and Root Crops Vegetables Fruits Animal Foods, Dried Beans & Nuts Water

Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation

o 0 1 0 1 0 2 <

1 0 0 0 0 0 1 <

1 2 1 1 2 0 7 =

Saturday (Date: Dec. 1) Rice, Cereals, Bread and Root Crops 1 0 1.5 0 1 0 3.5 Vegetables Fruits Animal Foods, Dried Beans & Nuts 1 0 2 0 0 0 3 Water Rice, Cereals, Bread and Root Crops Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation

Sunday (Date:Dec. 2 ) Vegetables Fruits Animal Foods, Dried Beans & Nuts Water

Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation

o 0 1 0 1.5 0 2.5

1.5 0 1 0 1 0 3.5

2 0 1 1 2 1 7

Wesnesday (Date: Dec. 5) Monday (Date: Dec. 3 ) Rice, Cereals, Bread and Root Crops Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation Vegetables Fruits Animal Foods, Dried Beans & Nuts Water

Rice, Cereals, Bread and Root Crops Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation

Vegetables

Fruits

Animal Foods, Dried Beans & Nuts

Water

Tuesday (Date: Dec. 4) Rice, Cereals, Bread and Root Crops Breakfast Morning snack Lunch Afternoon Snack Dinner Evening Snack TOTAL Evaluation Vegetables Fruits Animal Foods, Dried Beans & Nuts Water

How would you describe your daily food intake? Are you meeting the daily required intakes per food group? Answer with YES or NO.

Rice, Cereals, Bread and Root crops Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Vegetables

Fruits

Animal Foods, Dried Beans & Nuts

Water

References: Panlasigui, L.N. (2005). Nutrition & physical fitness manual. Merriam & Webster: Manila, Philippines.)

Food and Nutrition Research Institute-Department of Science and Technology. (2008). Daily nutritional guide for Filipino children (13-19 years old). Retrieved from: http://www.fnri.dost.gov.ph/index.php?option=content&task=view&id=1676

Supplemental Information Are you aiming to lose weight or gain muscle? Use this page as a supplement to guide you on eating and drinking before, during and after working out.

Protein Chart Food Type When to Eat How Much Fat Chart Food Type

Lean, complete protein sources Every meal 1 serving (females), 2 servings (males)

20 Superfoods Checklist Food Type 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Lean, red meat Salmon Omega-3 eggs Low-fat plain yogurt Supplemental protein (milk protein Isolates, vegan protein sources) Spinach Tomatoes Cruciferous vegetables (broccoli Cabbage, cauliflower) Mixed berries Oranges Mixed beans (kidney, white, etc.) Quinoa Whole oats (large flake) Mixed nuts (pecans, walnuts, cashews, etc.) Avocados Olive oil (extra virgin) Fish oil Flax seeds (ground) Green tea Sports drinks Food Category Protein Lean meat Protein Fish Protein Dairy Protein Dairy Protein Dairy Carb Vegetable Carb Vegetable Carb Vegetable Carb Fruit Carb Fruit Carb Legume Carb Grain Carb Cereal Fat Seeds & nuts Fat Fruit Fat Oil Fat Oil Fat Seeds & nuts Teas Recovery drinks

Saturated Fat Any time 1/3 of intake Animal fats (in eggs, dairy, meats, butter, cheeses, etc.) Coconut oil Palm oil

When to Eat How Much Examples

Monounsaturated Fat Any time 1/3 of intake Olive oil Nuts and nut butters Avocado

Polyunsaturated Fat Any time 1/3 of intake Flax seeds and oil Fish oil Nuts and nut butters Vegetable oils

Carbohydrate Chart for Fat Loss and Muscle Gain Food Type Exercise Simple Sugars Recovery Drink and Highly Processed Starches When to Eat During and Immediately (for Muscle after exercise after exercise (if Gain) at all) (for Fat Loss) During exercise only Sugary, proteinrich drinks Minimize intake

Whole-grain, Starchy Carbohydrates Eat soon (within 3 hours) after exercise Eat soon (within 1-2 hours) after exercise Preferably whole grain and/or unprocessed: Bread Pasta Rice Potatoes Oats

Fruits and Vegetables

Eaten with each feeding (with emphasis on vegetables

Examples

Sugary sports drinks Breakfast cereals Soda Fruit juice Table sugar Sugary desserts Ice cream Muffins Bagels Other carbohydraterich snacks

Spinach Carrots Tomatoes Broccoli Cauliflower Apples Oranges Avocados Berries

References: Berardi, J. (2010). Precision Nutrition.