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