Accurately keep track of 2 days of intake (24 hr/day), including all meals, snacks, and liquids consumed. Make a notation of any supplements that you take that day on your written report. Choose 1 weekday and 1 weekend day. Be sure to write down the date, day of the week, food and quantity. If it is a mixed food, you will have to estimate the ingredients e.g. tossed salad might contain 1 cup lettuce, ¼ c. grated carrot, ½ c. cucumber, etc. To be more precise, you should measure quantities.
Use dietary analysis software at (https://www.livestrong.com/myplate/). No other software program is acceptable because many others do not analyze all known nutrients. When using Livestrong.com, click on create a profile and complete as directed