My

Fitness Pal:
Logging your food diary directions

Creating a login
Click on “Sign up with e-mail”
-Create a username, e-mail and password.
-Finish the sign-up process.

Once you are logged in……
1) Click on “Food” tab at the top of the page.
2) Next click on “Food Diary”
3) Make sure you are on the correct date before you start your entry.
4) Add food under each meal and/or snack.
5) DON’T FORGET SERVING SIZE. This makes huge difference. Adjust according to how much
you ate/drank.
6) Complete 3 SEPARATE days worth of food.

All of the food is entered! Now……
1) On the food diary page, at the bottom of the page click on a green button that says “View Full
Report (printable)”.
2) Change the ‘from’ and ‘to’ dates to when your three days you logged your food are in.
3) The only box that needs to be checked is “Food Diary”, than click on the “Change Report” button.
4) Once you are on the screen, fill in the rest of this packet.
 Diet Daily Average Table

Calories Carbs Fat Protein Cholest. Sodium Sugars Fiber
Day 1
I
1,774 2056 80g 599 135mg 1822mg 64g 139
Day 2

Day 3
1,3021606 68g 18g 23mg 730mg 67g 11g
Total 1,41699g 40g 50g 106mg 842mg 4g 9g
Average 4,492464g 188g 127g 264mg 3394mg 135g 33g
(Total / 3)
1,497154g 62g 42g 88mg 1,131mg 45g 11g
Go back to your food diary. In the bottom table record your daily goal numbers
below.

Calories Carbs Fat Protein Sodium Sugar

Your Daily Goal
1,560 195 52 78 2,300 58
After completing and looking at your diet daily average table above, reflect on the following
questions.

Each question must be written in complete sentences. (Complete all 8 questions)

1. Overall, how did your food intake compare to the recommended amount?

It didnt because
went overboard
I kinda
2. What are some strong points of your food intake?

water
3. What are some weak areas of your food intake?

too much sugars

4. What SPECIFIC FOODS could you add to your diet to be more balanced (Ex. Fruit is NOT specific….but
apples, bananas, etc. are)?

Apples bananascandalope watermelon

5. What SPECIFIC foods should you really cut out (Ex. Junk food is NOT specific….but cheetos are)?

Cookies Fries
6. How does your daily diet affect your overall health? (Examples: Headaches, tired, can’t complete workouts,
focus in school)

Too much sugar And get hyper

7. If you continued your daily diet, do you think you would have a healthy lifestyle 10 years from now? Why or
why not?

no unless I did exercise

belere Iafter
ate or
8. Give a one day break down of what you could eat for each meal that would be healthy choices, yet also
reasonable to what you enjoy AND what is available to you at home/school:

Breakfast:
oatmeal water
Lunch:
AppleSandwich
Dinner:
oatmealcookiesand juice
Snack:
Banana Jello