Instructions: Use the chart below to help monitor your food/calorie intake and keep track of daily food con-sumption. Write down the time when you eat to give a time reference when looking back for trends in eating habits. Then write down main food items consumed at a meal, along with the actual amount consumed. Use measuring cups and spoons to help you measure the exact amount of food.
Suggestion: For nutritional analysis of your diet, you can create a profile on the MyPyramid website and track your food consumption.
Measuring waist circumference: For accurate measurements it is best to measure with the measuring tape against your skin. Find the narrowest part of your stomach or use the midpoint between your last rib and the top of the hipbone. Place the measuring tape around this area, making sure it is parallel to the floor. Apply some tension to the measuring tape without pulling it too tight.
Read the measurement when your stomach is relaxed and at the end of an exhalation. Record this measurement to evaluate your progress.
Updated: December 12, 2011