Wake up: 1 x 18 oz. Monster energy drink.     

On way to work: Drive through window for a chicken biscuit and hash-browns at a local fast food restaurant.

20-oz. cola soda.     

Snack around 10 am: Snickers™ from vending machine OR pretzels and a piece of string cheese if his wife has packed him a snack that day (maybe 2 x week). 

Lunch around 12:30 pm: Only packs lunch from home about once a week and that is usually somewhat healthy (in his words), consisting of a white bread sandwich with 4–5 oz. of luncheon meat turkey, 2–3 oz. American cheese, 2 Tbsp. mayonnaise, and lettuce/tomato; 1 banana; 4 Chips Ahoy™ cookies; and a 20-oz. cola drink (not diet cola).     

Lunch: On the days that he goes out to eat (the other 4 days), he typically eats something like this: 

Double cheeseburger combo meal with no pickles or onions (includes everything else: mayonnaise, ketchup, etc.). 

Upsizes the fries and drinks to large; may get a refill of his cola before leaving to go back to the office. 

Mid-afternoon: Red Bull™ Energy Drink (because, as his food diary reveals, he is often very drowsy in the hours following lunch).

Dinner: His wife makes some effort to cook healthier versions of foods that he will eat. He reports that an “average” home-cooked meal may include: 

Whole wheat spaghetti noodles (his wife has transitioned him over to that); turkey meatballs (unsure if they are lean, but he does know that they are frozen and they are the store brand. He reports having about 9–10 meatballs when a serving is 4–5). He is unsure of the amount of noodles but he says they “almost fill the bottom of the plate up.” The sauce is a jar/canned traditional spaghetti sauce. They also have “Texas toast” with cheese, and he has at least two slices. 

Bedtime: Bowl of chocolate chip cookie dough ice cream. He admits to eating well over the standard ½-cup serving. He estimates 2–3 times that amount of consumption.

Instructions

1.     Go to https://www.supertracker.usda.gov/  

2.     On the upper right hand corner, click “Create a Profile” and enter all relevant of the individual

3.     Select “Food Tracker”

4.     Once in “Food Tracker”, enter all the foods and beverages consumed on one day (e.g., on day 1). Note that the system will give you several options for each item. For example, if you enter “apple”, it will give you a chance to select among raw apples, cooked apples, apple sauce, apple juice, etc.

5.     When finished, under “My Reports”, select “Food Groups and Calories”, specify the day when you entered the information in Food Tracker, and click “Create Report”

6.     On the upper right hand corner, click “Word” in “Export Report As…”…Voila! You created and exported your “Food Groups and Calories” report

7.     Following the instructions in 5–6, create and export other reports (e.g., “Nutrient Report”, “Food Details Report”, etc.)

8.     Repeat steps 4–7 for other daily consumption records (e.g., days 2, 3, etc.