Gut Check: Exploring Your Microbiome · Personal Microbiome Project | Daily Food Log . Instructions...
Transcript of Gut Check: Exploring Your Microbiome · Personal Microbiome Project | Daily Food Log . Instructions...
Gut Check: Exploring Your Microbiome Personal Microbiome Project | Daily Food Log Instructions
1. Enter your daily food intake for 10 days and a % estimate for each food category as shown in the example.
2. Check to make sure your day’s percentages = 100% and that your percentages of processed and natural foods =
100%.
3. Calculate the average percentage across the 10 days by adding each row (excluding the example) and dividing by
10. Enter this number in the last column.
4. When you have completed your Daily Food Log, scan and save to your computer as a PDF to upload for
submission. Submission instructions are provided in the Personal Microbiome Project page in Coursera.
Example Day 1 Day 2 Breakfast Cereal and milk
Lunch Ham and cheese sandwich, apple, yogurt
Dinner Baked chicken, rice, broccoli
Snacks Almonds
Beverages Water, coffee
% Meat 25 % Dairy 10 % Grain 40 % Nuts 5
% Fruits 10 % Vegetables 10
% Other 0 % Processed food 40
% Natural food 60 Food %s = 100%? 100
Processed and natural foods = 100%?
100
goats milk kefir, oats, cranberries,chai seeds
goats cheese sandwich with gluten free bread, lettuce, mayo, tomato.
roast chicken salad and boiled baby potatoes. fresh apricots
crisps,
fruit smoothie of apple melon, nectarine, strawberries, pear andalmond milk.
earl grey tea, goats milk, kombuchawater, fruit juice.
10
25
10
25
25
5
0
wheat free toast with coconut oil,honey and cinnamon.
2x scrambled eggs on wheat free bread.
salmon with herbs, baby boiledpotatoes and lots of salad. water-cress, mixed leaves, cucumber,tomatoes, avacado, carrot, sweet-corn, olives,spring onion,avacado and nectarine
earl grey tea, goats milk kefir, dombucha, diluted friut juice, water.
goats milk kefir.
30
70
100100
15
15
10
0
10
50
020
80
100100
Day 3 Day 4 Day 5 Breakfast
Lunch
Dinner
Snacks
Beverages
% Meat % Dairy % Grain % Nuts
% Fruits % Vegetables
% Other % Processed food
% Natural food Food %s = 100%?
Processed and natural foods = 100%?
Honeynut cornflakes with soya milk
2x scrambled eggs on wheatfree toast.
BBQ chicken, sausage, pork, beefburger, caourgette, vegetablemedally, mushroom and goatscheese, mixed bean salad, potatosaladpeanuts
earl grey tea, water, chaga mush-room tea, ales.
milk kefir with oats, chai seeds,strawberries and blueberries.
homemade goats kefir cheese withgarlic on oats cakes, olives. nectarine.
salmon with herbs, salad-watercresstomatoes, cucumber, carrot, olivesboiled potatoes.
dark chocolate, nectarine.
earl grey tea, water, chagamushroom tea, ale.
wheat free toast with coconut oil,cinnamon and honey. Milk kefir.
2x poached duck eggs on wheatfree bread.
minced beef with onions andgarlic, gravy, peas and mashedpotato.
no snacks today
earl grey tea, water, chargamushroom tea, kombucha.
30
5
5
5
0
55
0
4060
100
100
10
20
10
0
30
25
5
2080
100
100
30
30
15
0
0
25
0
3070
100
100
Day 6 Day 7 Day 8 Breakfast
Lunch
Dinner
Snacks
Beverages
% Meat % Dairy % Grain % Nuts
% Fruits % Vegetables
% Other % Processed food
% Natural food Food %s = 100%?
Processed and natural foods = 100%?
milk kefir, wheat free toast withcoconut oil, honey and cinnamon
roast chicken, roast potatoes,steamed brocolli, carrots, beans,courgette, cauliflower, leek, gravy.
oat cakes, cheese, olives, tomatoes
peanuts
earl grey tea, kombucha, water, fruit juice, chaga mushroom tea.
milk kefir with oats, chai seeds anddried cranberries.
bacon and egg sandwich.smoothie with almond milk, bananastrawberries, blueberries, apple,melon and vanilla pod ext.
jacket potato, egg mayonaise, saladgratted goats cheese.
half and avacado.
earl grey tea, water ,chagamushroom tea, kombucha, waterkefir.
poached egg on toast, marmite ontoast, milk kefir.
goats cheese and salad sandwich,cherries.
chicken and veg korma curry and rice
dark chocolate.
earl grey tea, water, hemp milk,kombucha, chaga mushroom tea.
2015
10
5
5
45
0
2080
100
100
525
5
5
30
30
0
3070
100
100
2525
20
0
5
20
5
5050
100
100
Day 9 Day 10 Overall average Breakfast
Lunch
Dinner
Snacks
Beverages
% Meat % Dairy % Grain % Nuts
% Fruits % Vegetables
% Other % Processed food
% Natural food Food %s = 100%?
Processed and natural foods = 100%?
honeynut cornflakes, soya milk.
goats cheese,lettuce, mayo sand-wich,1 slice of wheat free bread.goats cheese and red caramelled onion tart. banana.
crisps.
2 poached duck eggs on toast
earl grey tea, water, ale, goatsmilkkefir.
goats milk kefir, slice of toast andcoconut oil, honey and cinnamon.
smoothy, handful of spinach, half acucumber/no skin, whole courgettewith skin, avacado, basil leaves x3,apple, 3/4 litre of coconut water.
chilli and basmatti rice.
goats milk kefir.
earl grey tea, water, coconut water,chaga mushroom tea, kombucha,milk kefir.
a few jellied sweets
0
30
25
0
10
10
25
5050
100100
20
20
20
0
0
35
5
3070
100100
16.5
21.
13.
1.5
11.5
33.
3.5
100100
3268