Record diet for three days:
pickÃƒâ€šÃ‚Â 3 days andÃƒâ€šÃ‚Â record everything you eat and drinkÃƒâ€šÃ‚Â (preferably, your three days should consist of 2 week days and 1 weekend day). You will need to record serving sizes in cups or ounces and you need to describe in detail your food items. So “turkey sandwich” is not good enough. Turkey sandwich made with 3 ounces of sliced turkey on two pieces of whole grain bread with 1/4 cup tomato and 1/2 cup lettuce and 1 tablespoon mayonnaise is enough detail.Ãƒâ€šÃ‚Â Remember to include beverages you consume, too.
Try not to change your habits and write everything down, even if you have to include some items you eat only occasionally.Ãƒâ€šÃ‚Â