Sample Food Logs
Sample Food LogsKeeping a food log is NOT my strong point. Ideally, you should be recording all things that you ingest (including water, vitamins, medications). You should also record all feelings and phsyical symptoms. Over time, you can detect a pattern according to what you eat. This will help you identify problem foods. If you are having problems detecting a pattern or tracing a symptom to a particular food, be sure that you are not eating the same foods each day. If you rotate your foods (e.g. have milk only every other day- including milk that may be contained in other items), you should be able to detect the problem food. If you are still not having success, conduct a lengthier rotation (2-4 days between consumption of the food). Here are two weeks of my logs- they could be better, but you'll get the idea.
Food & Other Exposures |
Time | Symptoms Date: 1/11/99 |
8:30 Mesa Sunrise Cereal/Oat Milk 9:30 Turned down food I am allergic to/isn't on the diet that was offered in my seminar class!! |
8 AM
|
8:00 Woke up with slight headache, went away |
12:15 Carrots and Celery 1:30 Potato Chips (Salt and Vinegar) |
NOON
|
1:30 Felt a little headachy again |
| 6:00 Mixed greens with a few raspberries (oil and vinegar dressing), Crispy Potato Chicken |
4 PM
|
4:00 Headache worsening |
8:00 Took 2000 mg Vitamin C and Vitamin B-complex 8:30 Libby's Diced Peaches in Juice |
8 PM |
8:00 Headache still getting worse |
| I drink water all day and with every meal. Day 1- didn't cheat!! | Notes |
Mood was pretty good all day, felt a little spacy. |
Food & Other Exposures |
Time | Symptoms Date: 1/12/99 |
| 7:00 Rice Crunch Ems and Vanilla Rice Milk | 8 AM
|
6:00 Woke up with a headache, went away. 11:30 Noticed a very dull headache in the background, stomach a little gassy |
12:00 Carrots and Celery 1:00 Crispy Potato Chicken, After the Fall Vermont Apple Juice |
NOON
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| 6:00 Dry Rice Crunch Ems Cereal | 4 PM
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| 7:00 Corn Chowder with a piece of spelt bread | 8 PM
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| 11:00 Libby's Pears | 12 AM
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Notes
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Felt good most of the day, a little hungry craving for junk food |
Food & Other Exposures |
Time | Symptoms Date: 1/13/99 |
| 9:00 Amaranth, Flax, Corn Cereal and Oat Milk | 8 AM
|
7:00 Woke up 11:00 Got headache |
| 1:00 Corn Chowder, Brown Rice Crackers, After the Fall Vermont Apple Juice Box | NOON
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| 4:00 Millet/Wild Rice Stuffing | 4 PM
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4:00 My headache is terrible at this point |
| 7:00 Crispy Potato Chicken with Broccoli, 2000mg of Vitamin C | 8 PM |
8:00 Headache feeling better- eventually went away |
| 10:00 A Kiwi | 12 AM
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| Besides the headache, I felt good. I felt calm, very even tempered and energetic, not tired. | Notes
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Food & Other Exposures |
Time | Symptoms Date: 1/14/99 |
| 8:45 Rice Crunch Ems with Rice Milk | 8 AM
|
6:30 Woke up |
12:00 Rice Crunch Ems Cereal, Dry 1:30 Carrots and Celery, Apple Berry Sauce |
NOON
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4 PM
|
4:00 Began to get a slight headache | |
6:00 Millet/Rice Stuffing, Salmon 7:00 Dry Rice Crunch Ems Cereal 7:30 2000 mg Vitamin C |
8 PM
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12 AM
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| I was very hungry today and craving sugar. I kept going for the cereal | Notes
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Food & Other Exposures |
Time | Symptoms Date: 1/15/99 |
| 8:00 Amaranth, Flax and Corn Cereal and Oat Milk | 8 AM
|
7:30 Woke up |
| 12:00 Rice stuffing, Libby's peaches | NOON
|
Felt good all day- lots of energy, yet not anxious. Had a faint headache all day. |
| 5:00 Tortilla Chips | 4 PM
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8:00 Turkey Meatloaf, Corn on the cob 10:00 2000mg Vitamin C |
8 PM
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7:00 Headache felt a little worse |
12 AM
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| Cravings for sugar not so bad today, although I would love to have some cookies!!! | Notes
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Food & Other Exposures |
Time | Symptoms Date: 1/16/99 |
| 8:45 Rice Crunch Ems/Vanilla Rice Milk | 8 AM
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| 12:00 Wild Rice Stuffing, Tortilla Chips | NOON
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| 3:00 Sugar Free Jello, Libby's Pears | 4 PM
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3:00 Got a headache |
5:00 Turkey Meat Loaf, Broccoli 7:00 Tortilla Chips |
8 PM
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8:00 BAD Headache, had heartburn |
| 9:00 After the Fall Oregon Berry Juice | 12 AM
|
11:00 Felt kind of nauseous, chilled, had the blues a bit tonight |
Notes
|
Food & Other Exposures |
Time | Symptoms Date: 1/17/99 |
| No breakfast | 8 AM
|
10:00 Woke up with a headache, exercise- headache went away, came back later- slight |
12:30 Corn Chowder, Carrots 2:00 Apple Berry Sauce |
NOON
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| 5:00 Chicken with Rice and Cilantro at the grocery store, Salad with Red Pepper Dressing (tiny bit of honey in it), carrots, red potatoes with dill, sunflower seeds, sweet potato, celery | 4 PM
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7:00 Tortilla Chips and Avocado 7:30 Beef Stew |
8 PM
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| 9:45 1 Rum and Coke- yikes! sugar and caffeine- a friend bought it for me | 12 AM
|
achy legs |
Notes
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Food & Other Exposures |
Time | Symptoms Date: 1/18/99 |
| 10:15 Corn Flakes and Rice Milk | 8 AM |
10:00 woke up, had a headache, bad taste in mouth, exercised |
| 1:00 Tortilla Chips and Guacamole, Turkey Meatloaf with mustard | NOON |
had a slight headache all day |
| 5:00 Tortilla Chips and Guacamole | 4 PM |
|
7:00 Turkey Meatloaf with Mustard 8:00 100 mg Vitamin C |
8 PM |
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9:00 Sugar Free Jello 11:00 Apple |
12 AM |
|
Notes |
Food & Other Exposures |
Time | Symptoms Date: 1/19/99 |
| 9:00 Corn Flakes, Vanilla Rice Milk | 8 AM |
Woke up at 6:30, exercise |
| 1:00 Beef Stew, Spelt Bread, carrots and celery, apple juice | NOON |
|
4 PM |
Headache came about 3PM, dull for the rest of the day | |
7:30 PM Tortilla Chips and Avacodo 9:30 After the Fall Oregon Berry Juice |
8 PM |
got a slight sore throat |
12 AM |
||
Notes |
Food & Other Exposures |
Time | Symptoms Date: 1/20/99 |
| 9:00 Spelt Flakes and Rice Milk | 8 AM |
woke up at 8:15, got a dull headache about 9:30, had it all day |
| 12:00 Crispy Potato Chicken, apple berry sauce, celery | NOON |
had a slight sore throught all day |
4 PM |
||
| Salmon Cakes and Wild Rice | 8 PM |
|
12 AM |
||
Notes |
Food & Other Exposures |
Time | Symptoms Date: 1/21/99 |
| Corn Flakes and Oat Milk | 8 AM |
No headache |
| Salmon Cakes and Wild Rice, carrots and celery | NOON |
|
4 PM |
||
| Spelt Flakes and Oat Milk | 8 PM |
|
| YIKES!! Major cheating- 5 rum and diet cokes. | 12 AM |
|
Notes |
Food & Other Exposures |
Time | Symptoms Date: 1/22/99 |
| Corn Flakes and Oat Milk, apple | 8 AM |
hangover!! |
| Salmon Cakes and Wild Rice, apple berry sauce, carrots, oregon berry juice | NOON |
|
4 PM |
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| Tortilla Chips, Beef Stew, Fried Potatoes (hashbrowns) | 8 PM |
sort of depressed, sugar cravings |
12 AM |
||
Notes |
Food & Other Exposures |
Time | Symptoms Date: 1/23/99 |
| no breakfast | 8 AM |
woke up at 10:00, exercise, dull headache |
| 1:00 2 bowls of Spelt Cereal and Rice Milk | NOON |
|
| 3:00 Tortilla Chips | 4 PM |
|
| 5:00 Funky Tacos (wild rice, pineapple, broccoli) | 8 PM |
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| 9:00 Cheating- eating out, hamburger with mustard, ketchup, relish, potato chips. Condiments and bun had sugar and the potato chips were fried in soybean oil. Bun may have had dairy- probably whey in it. | 12 AM |
|
Notes |
Food & Other Exposures |
Time | Symptoms Date: 1/24/99 |
| no breakfast | 8 AM |
woke up at 11:00, had a bad headache (probably because there was whey in that hamburger bun) |
| 12:00 Spelt Cereal and Rice Milk | NOON |
|
| 3:00 Potato Chips | 4 PM |
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6:00 Apple 7:00 Funky Tacos (Wild Rice, Broccoli and Pineapple) |
8 PM |
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| 11:00 Potato Chips | 12 AM |
|
Notes |
headache all day |
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E-mail me (Sara): jkdiet@yahoo.com