Many of us fall into the trap of thinking we are consuming a relatively healthy diet. It’s not until you take the time to record your daily intake of food that you notice where those additional ‘sneaky’ calories enter our day. Recording a food diary also provides a good opportunity to review your choices and perhaps swap some of your foods for more nutritious options.
The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing. They are based on scientific evidence and research. This is a great resource for revising your food choices.
Record your food and drink intake for a day. Write down what you’ve consumed straight after you’ve eaten, including the ‘extra’ foods you may snack on. Ensure to include measurements, such as: . cup of skim milk, a medium banana or 150g steak
Match each food you’ve consumed to the guidelines for your age and gender. You may require more or less depending on your height or physical activity level. Speak to a Dietitian if you have questions about this.
In the table below, record how many serves you should aim for from the following food groups
|My intake of the core food groups||Recommendations I should aim for||Serves I consumed in one day|
|Vegetables and legumes|
|Unsaturated spreads and oils|
|Fluid (not including alcohol)|
|. . .|
Note down ways you could improve your nutritional intake:
Note down any questions you have for any appointments with a dietitian (HSS have dietitians available):