How to Keep a 72 Hour Food Record

A 72-hour food record is a helpful tool for understanding your eating habits and gaining valuable
insights to make informed decisions about your nutrition and health. This requires commitment
and accuracy, so it’s important to approach it with diligence and honesty. Here are a few tips:

  1. Choose a Recording Method You Will Use: You can use a notebook, a smartphone app, or
    an online food diary. Ensure that it is easily accessible and convenient or you won’t use it.
  2. Start with Detailed Information: Record the date and time of each meal or snack. Be
    specific about the portion sizes and the brands or ingredients used in your meals.
  3. Include All Food and Beverages: Write down everything you consume, including meals,
    snacks, beverages, and condiments. Include any added sugar or sweeteners, oils, or dressings.
  4. Be Accurate with Portion Sizes: Use measuring cups, food scales, or visual references
    (e.g., a deck of cards for meat) to help you estimate the amounts as accurately as possible.
  5. Include Preparation Methods: Note how the food was prepared (e.g., baked, grilled,
    sautéed) and any added ingredients or cooking oils used in the process.
  6. Include Eating Context: Take note of the circumstances surrounding your meals, such as
    eating alone or with others, at home or outside, and whether you were distracted while eating.
  7. Be Honest and Non-Judgmental: Record your food choices honestly without judgment. The
    purpose of the food record is to gain insights, not to critique or evaluate your eating habits.
  8. Include Detailed Descriptions: Describe your food items in detail. For example, instead of
    simply writing “sandwich,” specify the type of bread, filling, and condiments used.
  9. Consider Additional Information (optional): If you have any dietary restrictions or specific
    goals (e.g., weight loss, managing a medical condition), you may want to track additional
    information like calories, macronutrients, or specific nutrients.
  10. Stay Consistent and Timely: Record your food intake promptly after each meal or snack to
    ensure accuracy. Waiting too long may lead to forgetfulness or inaccuracies in portion sizes.
  11. Review and Reflect: Once you’ve completed the 72-hour food record, review it to identify
    patterns, areas for improvement, or any insights about your eating habits. Reflect on your food
    choices and consider if they align with your health goals.

Digital Library

Sign Up For Your Newsletter
Sneak peak into the membership

Unique content on improving your vital areas


The Power of Emotional Resilience in Sustaining Weight Loss

Beginning a weight loss journey is a significant step towards a healthier, happier life. Individuals want to lose weight for various reasons, including improved blood pressure, lowering the inflammation that causes severe liver injury, decreasing the risk of chronic digestive and kidney diseases, avoiding severe cardiovascular disease, and even lowering

Read More »

Physical Activity in Daily Routines for Busy People

Many people feel they cannot “fit” physical activity into their day because of hectic schedules and work or family obligations. This is a myth we choose to believe and there are actually several ways this can be incorporated to maximize overall health and well-being. Including this in your daily routine

Read More »
Cardiometabolic & Obesity

The Impact of Nutritional Deficiencies on Weight Loss

The Impact of Nutritional Deficiencies on Weight Loss In pursuing weight loss, many individuals adopt behavior changes, eliminating toxic foods to create a healthy diet. Despite these efforts, some people still need help to achieve their weight goals. This can be frustrating and disheartening. If you find yourself in this

Read More »
Cardiometabolic & Obesity

Weight Loss by Lifestyle Only

Can lifestyle choices really result in sustainable weight loss? Yes, lifestyle choices can indeedresult in sustainable weight loss compared to medications or surgeries. While medications andsurgeries can be useful tools in certain circumstances, they are typically employed as adjunctsto lifestyle changes rather than standalone solutions. In fact, lifestyle changes are

Read More »

Pre-packaged Health Foods

Pre-made healthy snack foods, such as energy bars, granola bars, or fruit cups, are oftenmarketed as healthy options. However, there are several reasons to avoid these products: By choosing whole foods and preparing your own snacks, you have more control over thequality of ingredients, nutrient content, and can avoid unnecessary

Read More »

Nurturing an Adaptable Mindset

The concept of a growth mindset revolves around the conviction that one’s intelligence and talents are not static entities but malleable traits that can be honed and expanded with dedication, practice, and the right attitude. When one perceives challenges, mistakes, and failures not as dead-ends but as avenues for growth,

Read More »
Get In Touch

Learn how the membership can help you


We share the latest scientific weight loss strategies. Subscribe today!