Name: _______Zhuozhi Fang______________________

Student Number_____1009332438____
Food Record: Day 1/2/3 Date: 02/02/2023
| Number of CFG servings** |
Meal:* Amount Protein Carbo- Fat Total Highly One CFG serving (amount):
Br/Lun/ Food Description or (g) hydrates (g) Kcal processed • Fresh frozen or canned vegetables 125 ml (1/2 cup) [ice cream scoop or tennis ball]
Din/Sn Weight (g) Food*** • Leafy vegetables: 250 ml (1 cup)[1 fist or 1 pair rolled up pair of thick socks]
(g) • Fresh, frozen or canned fruit: 1 fruit [tennis ball] or 125 ml (1/2 cup)
• 100% juice: 125 ml (1/2 cup)
BR Tim Hortons Wrap 144 21 52 41 650 X • Bread: 1 slice
• Bagel : ½ bagel
LUN Pizza 605 25 72 22 620 X • Cooked rice, bulgar or quinoa: 125 ml (1/2 cup)
• Cereal: dry, cold 30g or 250 ml (1 cup)
DIN McDonald’s Triple cheese burger 300 32 34 31 550 X • Hot cereal: 175 ml (3/4 cup)
• Cooked pasta or couscous (1/2 cup)
• Milk: 250 ml (1 cup)
• Canned milk: evaporated: 125 ml (1/2 cup)
• Fortified soy beverage 250 ml (1 cup)
• Yogurt 175 g (3/4 cup) [single serve container]
• Kefir 175 g (3/4 cup)
• Cheese 50 g [two thumbs or two 9-volt batteries]
• Cooked fish, shellfish, poultry, lean meat: 75g or 125 ml [deck of cards; palm of
hand; computer mouse]
• Cooked legumes: 175 ml (3/4 cup)
• Tofu: 150g or 175 ml (3/4 c)
• Eggs: 2
• Peanut or nut butters: 30 ml (2 tbsp)[ 1 ping pong ball]
• Shelled nuts or seeds 60 ml (1/4 cup) [enough to cover palm of hand]
Other useful measures:
Thumb tip = 5 ml (1 tsp) = 1/3 tbsp
Read labels for additional information about serving sizes

*Br=Breakfast; Lun = Lunch; Din=Dinner; Sn = snack

***Highly processed foods: See examples listed in the assignment handout If you have used
any of these products put a check mark or X in the column.

Totals 76 158 94 1820 3