I am looking forward to monitoring your progress and assisting you throughout your training programme. I am here to ensure that you are receiving all of the dietary support you need in order to reach your goals. The first step for me is to see what your diet looks like now so I can understand what changes are required to see you feeling healthier, happier and fitter! The key to this initial stage is the food diary, and to make this phase as accurate and as useful as possible I have written some guidelines to help you fill out the diary in the ideal way, so that I can gather all the necessary information about you. If you already have a dietary goal you’re working on please continue with this when filling the diary out, don’t go back to old habits just for the sake of it. However if you haven’t yet started with us then please keep eating as you would normally and be 100% honest. Please record everything and don’t change your habits just for this week.

 

Key points
Record everything you consume from the moment you wake up to the moment you go to bed; food, fluids and supplements. Filling the diary out as and when you eat or drink results in the most accurate recordings, however at the end of each day is also sufficient as long you make sure you don’t forget anything!

It’s all in the detail! In order to create an accurate analysis I will require a certain level of detail to make sure I am getting exactly what you have eaten right. This includes:

Type of food? For example white or brown bread, fillet steak or rump steak, full fat yogurt or fat free yogurt etc. Include the brand if possible; Hovis, Tesco Finest, Onken etc.

Amount of food? How much? This doesn't have to be in grams although if you have the weight then that is great. It could be quantity (1 or 2 eggs), cups, big/little bowl, large, medium, small portions, big, small glass or you can use palm sizes. Without quantity there is no way of accurately getting an idea of calorie intake.

Where is it from? If it is homemade then please specify. If it is from a certain brasserie please specify, for example; Starbucks, Pret, Eat, Itsu etc. Even if you think it is quite obscure please let me know, they often have their nutritional information online so the exact amount can be located.

How is it cooked? Roasted, steamed, boiled, fried etc. Cooking methods impact the nutritional value of foods.

Time and reaction: It does really help to record the times of your meals and snacks and how you felt before, during and after. Anything that adds to the amount of information about you and your diet will give me a clearer and more detailed picture of how we can help you. I have provided an example diary entry below, however if you have any further questions about how to fill in your food diary, or would like to book a consultation directly with me, please do not hesitate to email me at kmofituk@gmail.com