JUS 201 3-Day Nutrition Log Template
Your task is to track everything that you eat and drink for three consecutive days including two weekdays
and one weekend day. You are to include the details of all meals, including snacks and supplements, and
beverages, taken-in throughout the day. For each intake, you must indicate the time of the intake, the
serving size of the intake, the caloric, fat, carbohydrate, protein, and sodium intake for all foods, drinks,
supplements... Be sure to use what you learned about Nutrition Facts Tables when inputting your
information. When Nutrition Facts Tables are unavailable, you may research nutritional information on
the internet. Remember, when eating a meal, you must include the nutritional information for all
nutrients from the meal, including side dishes, condiments… You may add or delete cells to the
template table where required. See the scoring rubric for marking details. Failure to complete and/or
submit will result in a mark of zero.
Day #1 - Date: Sunday 18th
Name of Time Serving Calories Fat (g) Carbs (g) Protein Sodium
food(s)/beverage(s) Size (g) (mg)
Banana 8 am 1 105 .4g 27g 1.3g 1.2mg
Granola bar 8 am 1 90 2g 18g 1g 50mg
Cutlet sandwich 12pm 3 981 36 30 126 1200mg
Alfredo pizza 6 pm 3 1020 45g 102g 51g 1680mg
Pan Pepperoni pizza 6 pm 3 900 54g 81g 39g 1470mg
4L of water 8am-
10pm
Daily Totals
Calories Fat (g) Carbs (g) Protein (g) Sodium
(mg)
Total food 3096 137.4 285 218.3 4401.2
Total beverage
Daily total
Day #2 – Date: Monday 19th
Name of Time Serving Calories Fat (g) Carbs (g) Protein Sodium
food(s)/beverage(s) Size (g) (mg)
Scrambled eggs 8am 3 304 22.34 4.03 20.29 512
Banana 8am 1 105 .4 27 1.3 1.2
Granolar bar 12pm 1 90 2 18 1 50
Cutlet sandwich 12pm 3 981 36 30 126 1200
Bag of doritos 3pm Snack 250 13 29 3 290
size
Grapes 6pm cup 100 .3 27 1 3
4L of water 8am-
10pm
Daily Totals
Calories Fat (g) Carbs (g) Protein (g) Sodium
(mg)
Total food 1830 74.04 135.03 152.59 2056.2
Total beverage
Daily total
Day #3 – Date: Tuesday 20th
Name of Time Serving Calories Fat (g) Carbs (g) Protein Sodium
food(s)/beverage(s) Size (g) (mg)
Sausage bagel belt 8am 1 490 17 64 23 860
plain croissant 8am 1 160 14 29 5 250
Cutlet sandwich 12pm 3 981 36 30 126 1200
Banana 12 pm 1 105 .4 27 1.3 1.2
Grapes 5pm cup 100 .3 27 1 3
4L of water 8am-
10pm
Daily Totals
Calories Fat (g) Carbs (g) Protein (g) Sodium
(mg)
Total food 1836 67.7 177 156.3 2314.2
Total beverage
Daily total
reflection:
1. Are your nutritional habits in line with your health/fitness goals? Explain.
2. How could your nutritional habits be improved? Identify a strength and weakness of the three
days of eating being as specific as possible
My eating habits are partially aligned with my health and fitness goals. I try to eat healthy foods
such as bananas and grapes with some protein based foods in there to keep my energy and
strength required to do well in the gym. Sometimes I eat processed food or fast food instead of
eating regular home cooked meals which affects my overall health and ruins my diet. My habits
could be improved if I ate more home cooked meals and tracked my calories for all my food.
One of my strengths is that I always try to have a protein based meal such as eggs or chicken
breast cutlet sandwiches so my muscles are always growing. One weakness is that I'm horrible
at sticking to the same food over and over [Link] example on Sunday I ate good food and
stuck to my diet then had pizza.