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Live WellWellWell!
Your Daily FOOD & FITNESS
T•R•A•C•K•E•R
Mondayaya • tuesdayaya • wednesdayaya • thursdayaya • Fridayaya • satata urdayaya • sundayaya
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Your Daily
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Name Address Phone E-mail
{ Important ContaCts }
In Case of emergenCy
name phone
name phone
HealtH Care provIders
name phone
name phone
pHarmaCy
name phone
HealtH InsuranCe Company
name
phone policy number
How To Track Your Day In your hands is a 6-week journal, a simple means of recording several actions that lead to healthy weight loss. People who track their habits in a daily journal have great success at reaching their personal goals, especially weight, exercise and eating well.
Use the journal pages to record your meals, moods, exercise and other health actions. There’s a sample page showing you how to:
Record your Record what and how much you eat and drink, and the calories for each item. The Calorie Guide in the back of the Tracker can help.
Record yourUse the blanks on each journal page to note all extra chores and activities such as walks, bike rides, stretching and weight lifting; include the time for each.
Count Your Fruits, Veggies and Water Minimum daily needs are 2 cups of fruit and 2 1/2 cups of vegetables, depending on your total calorie intake. Water needs vary: Target 6-8 cups daily.
Mood and Eating
Record your general mood or stress level to discover any patterns in your eating and emotions.
Log Your Sleep
A routine sleep time is essential to good health and doing your best, while frequent lack of sleep may lead to weight gain, fatigue and stress.
Vegetables (# cups)
Get Ready
Personal Information
Weight _______
Mood
Water
Fruit (# cups)
of Sleep ______
Physical Activity
The Food & Fitness Tracker will become your best tool for keeping good health on your agenda. Carry it wherever you go, and in just a few minutes you can record your daily health actions, learn from your ups and downs, see your progress, and gain motivation to stick with your goals. After recording your first day, you’ll discover a new level of self-awareness and commitment – to you.
@tIp: For best results use a ball-point pen.
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policy numberSAMPL
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policy numberSAMPL
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Edaily journal have great success at reaching their personal
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Edaily journal have great success at reaching their personal goals, especially weight, exercise and eating well.
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Egoals, especially weight, exercise and eating well.
Use the journal pages to record your meals, moods,
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EUse the journal pages to record your meals, moods, exercise and other health actions. There’s a sample
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Eexercise and other health actions. There’s a sample page showing you how to:
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Epage showing you how to:
Record your
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ERecord your Record what and how much you eat and drink, and the
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ERecord what and how much you eat and drink, and the calories for each item. The Calorie Guide in the back of
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Ecalories for each item. The Calorie Guide in the back of the Tracker can help.
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Ethe Tracker can help.
Record your
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ERecord yourUse the blanks on each journal page to note all extra
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EUse the blanks on each journal page to note all extra chores and activities such as walks, bike rides, stretching
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Echores and activities such as walks, bike rides, stretching and weight lifting; include the time for each.
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Eand weight lifting; include the time for each.
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EWeight _______
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EWeight _______Weight _______
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EWeight _______
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The Food & Fitness TrackerSAMPL
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The Food & Fitness Trackerbest tool for keeping good health on your agenda. Carry it SA
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best tool for keeping good health on your agenda. Carry it
The calories you burn in physical activity are affected by the activity and your weight — it takes more energy (calories) to move more weight.
Calorie Activity Tool: you can easily calculate many activities and exercises using your exact weight at shape up america! (www.shapeup.org/interactive/phys1.php).
For best results: Exercise to a point that slightly raises your heart rate and breathing and still allows you to talk.
note: The level of exertion for most activities listed is moderate unless otherwise noted. Please check with your health care provider before significantly increasing your physical activity level.
© Conversions copyright personal Best. adapted from shape up america!
aCtIvIty CalorIes/ 100- 131- 161- 191- 221- 251- 281- mInutes 130 lBs 160 lBs 190 lBs 220 lBs 250 lBs 280 lBs 300 lBs
Bicycling 60-70 70-90 90-110 150-160 160-180
Bicycling (stationary) 50-60 60-80 80-100 110-130 130-140 140-150
Bowling 20 20-30 30-40 40-50 50-60 60
Dancing 30-40 40-50 50-60 70-80 80-90 90-100
Gardening 30-40 40-60 80-90 90-100 100-110
Golf 30-40 40-50 60-70 70-80 80-90 90-100
Hiking 30 40-60 70-80 80-90 90-100 100-110
House cleaning 20-30 30-40 50 50-60 60-70 70
Running (8.5 min/mile) 80-110 110-130 160-190 190-210 210-240 240-250
Lawn mowing (power) 30-40 40-50 50-60 60-70 70-80 80-90 90-100
Racquetball 50-60 80-100 100-110 110-130 130-140 140-150
Resistance training, circuit 60-70 90-110 110-130 130-150 150-160 160-180
Rollerblading 60-70 90-110 110-130 130-150 150-160 160-180
Rowing 50-60 80-100 100-110 110-130 130-140 140-150
Skiing, cross-country 90-110 110-130 130-150 150-160 160-180
Skiing, downhill 50-70 70-80 80-90 90-110 110-120 120-130
Stairclimbing 50-70 70-80 80-90 90-110 110-120 120-130
Swimming, easy crawl 70-90 90-110 110-130 130-150 150-160 160-180
Tennis, singles 70-90 90-110 110-130 130-150 150-160 160-180
Walking 3.5 mph 30-40 40-50 50-60 60-70 70-80 80-90
Walking 4.5 mph 30-40 40-50 50-60 60-70 70-80 80-90 90-100
Weightlifting 20 20-30 30-40 40 40-50 50-60 60
Wheelchair, fwd, 15 W Wheelchair, fwd, 15 W 30-50 50-60 60-70 70-80 80-100 100-110 110
Yoga 3030 30-40 40-50 50-60 60-70 70-80 80-90
The calories you burn in physical activity are affected
Calories Burned in 10 Minutes of Activity
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110-130
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E110-130 130-150
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100-110
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E100-110 110-130
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30-40
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E40 40-50
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50-60
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60-70
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E60-70 70-80
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50-60
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E50-60 60-70
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E60-70
60-70
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E60-70 70-80
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E70-80
40-50
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E40-50
110-130
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E110-130 130-160
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40-50
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60-80
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70-90
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60-70
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50-60
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60-70
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40-50
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40-50
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30SAMPL
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Trying to lose weight, eat better, or do both? Give yourself time to learn and enjoy new habits for eating better – at work, when dining out, or on the go. Make lifetime wellness your ultimate motivation. Small changes over the months can yield big results. Here are some self-starters.
No-Nonsense Ways to Cut Calories 3 Proper portions!3 Fewer meals out.3 Fewer fatty meats.3 Less alcohol and fewer sweets.3 Nutritious snacks for energy.3 Low-fat or nonfat dairy foods.3 Eating slowly to savor the flavors.
Find Your Personal Calorie Needs At MyPyramid.gov:You can quickly calculate what and how much you need to eat to help you lose extra weight – based on your gender, current weight, age and activity level.
sAMPle CAlorie Needs 30-50 aily Calorie Needs
daily Activity WoMeN < 30 minutes 2300 1800 30-60 minutes 2500 2100 >> 60 minutes 60 minutes 60 minutes 60 minutes 2900 2300
To lose weight: Apply the 500 Rule
If you’re like many people, weight loss is a primary health If you’re like many people, weight loss is a primary health Ifgoal – one that can help you live better and longer. How do you measure up? one sign that you may be overweight is your waist circumference. To measure it:
u Run a tape measure around your body just above your navel.
v A measurement of more than 35 inches (for women) or 40 inches (for men) may increase your health risks.
losing just 10% of your current weight may significantly improve your health – provided you keep it off.
Current Weight: Desirable Weight:
Lose 1 pound a week by cutting 500 calories a day this way:
3 Burn 250 calories in extra activity, such as a 30-minute bike ride or cleaning chore.
3 Consume 250 fewer calories, such as smaller portions and one less beverage or snack.
Turn up the intensity for cardio fitness and weight loss:
Moderate activity produces a little sweat – target 150 minutes each week.
Vigorous activity causes rapid breathing – target 75 minutes each week.
To lose weight, target 60-90 minutes of extra activity most days of the week. Get your provider’s okay before raising your exercise target.
500 rule:
My Basic Fitness Goals
Best Food Plan
If losing 20 or 30 pounds seems hard, focus on losing just 1-2 pounds a week – that’s 10 pounds in 5-10 weeks.
causes rapid breathing –
The best food & fitness plan is the one
you can live with!
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EFind Your Personal Calorie Needs At MyPyramid.gov:You can quickly calculate what and how much you need to
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EYou can quickly calculate what and how much you need to eat to help you lose extra weight – based on your gender,
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Eeat to help you lose extra weight – based on your gender, current weight, age and activity level.
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Ecurrent weight, age and activity level.
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daily Calorie NeedsSAMPL
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aily Calorie NeedsM SA
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EHow do you measure up?
overweight is your
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Ewaist circumference
Run a tape measure around your body just
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ERun a tape measure around your body just above your navel.
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Eabove your navel. A measurement of more than 35 inches (for women)
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EA measurement of more than 35 inches (for women) or 40 inches (for men) may increase your health risks.
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Eor 40 inches (for men) may increase your health risks.
l
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Elosing just 10%
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Eosing just 10% of your current weight may significantly
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E of your current weight may significantly improve your health – provided you keep it off.
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Current Weight:
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ECurrent Weight:
Tip:
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ETip: If losing 20 or 30 pounds seems hard, focus on losing
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E If losing 20 or 30 pounds seems hard, focus on losing
just 1-2 pounds a week – that’s 10 pounds in 5-10 weeks.
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Ejust 1-2 pounds a week – that’s 10 pounds in 5-10 weeks.
1/2 Plate = a colorful mix of vegetables.1/4 Plate = low-fat protein-rich foods (broiled, grilled, roasted).1/4 Plate = whole-grain starches (e.g., brown rice, or whole-wheat breads and pasta).
Beans
= 1 cup = 4 oz. = 1 oz. = 1/2 cup = 3 oz. = 1 oz.
Healthy Plate Portions
Serving Size & Visual Guide
Food Group Basic dAilY Needs(Based on 2,000 Calories/Day)
Grains 6 ounces 1 ounce = about 1/2 cup of cooked rice, pasta or barley; one slice of bread; or roughly one cup of whole-grain cereal (uncooked); make at least half your grains whole grains.
Fruits At least 2 cups Whole fruit is best, not juice.
Vegetables At least 2 1/2 cupsSubgroups: dark green, orange, starchy, dry beans and peas, other veggies.
Dairy 3 cups of dairyInclude skim or low-fat milk, yogurt or other milk equivalent.
Meat & 5-6 ounces1 ounce = 1 ounce of poultry, fish or lean meat; 1 egg; 1 tbsp peanut butter; 1/4 cup dried beans.
oils & 5 teaspoons Such as cooking oils, dressings and nuts.
Grains 1 cup dry cereal (1 oz.) = baseball 1 cup cooked pasta (1 oz.) = small computer mouse
1 slice bread (1 oz.) = CD
Fruits 1 small apple (1 cup) = baseball
cup juice (4 oz.) = 40-w light bulb
cup sliced fruit = small computer mouse
Vegetables 1 cup raw veggies = baseball 1/2 cup = small computer mouse
1 cup salad greens = baseball
dairy 1 cup milk or yogurt = baseball
1 oz. cheese = 4 dice 1/2 cup frozen yogurt = small computer mouse
Meat & Beans 1 oz. peanut butter = 4 dice
1/2 cup beans (2 oz.) = small computer mouse
3 oz poultry, fish or meat = deck of cards
Learn your personal daily calorie needs at MyPyramid.gov based on your age, gender, weight, and activity level.
With a little practice,
measuring healthy portions
will be easy.Sources: “Mix Up Your Choices Within Each Food Group.” USDA Dietary Guidelines for Americans, 2005. • “How Much Do You Eat?” USDA Food and Nutrition Service, 11/06. Accessed 3/20/09 at www.fns.usda.gov/TN/Resources/howmuch.pdf
Fats
1/2 VeGeTABles
1/4 ProTeiN
1/4 sTArCH
3 CuPs
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Whole fruit is best, not juice.
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cups
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Subgroups: dark green, orange,
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starchy, dry beans and peas, other veggies.
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other veggies.
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yogurt or other milk equivalent.
Grains
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E/2 cup cooked pasta (1 oz.) = small computer mouse
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E cup cooked pasta (1 oz.) = small computer mouse
1 slice bread (1 oz.) = CD
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E 1 slice bread (1 oz.) = CD
Fruits
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EFruits 1 small apple (1 cup) = baseball
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1
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1
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E cup sliced fruit = small computer mouse
Vegetables
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EVegetables
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Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Food or Drink ItemFood or Drink ItemFood or Drink ItemFood or Drink ItemFood or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
6 c 6 c 6 c 4 c 4 c 4 c 3 c 3 c
Exercycle 20minLunchtime walk 30minSweep garage 30min
Walk to bus 10minWalk to bus 10minWalk to bus 10min & back home 10min & back home 10min
Boiled eggBoiled egg Boiled egg Boiled egg 1 M 78Whole-wheat toast, slice 1 G 75CantaloupeCantaloupe 1 c F 54Skim milk Skim milk Skim milk 1 c D 83Tea Tea Tea 1 c 1 c 1 c 00
Chicken breastChicken breast Chicken breast Chicken breast 3 oz M 165Vinaigrette dressingVinaigrette dressingVinaigrette dressing 2 tsp fat 52Salad: lettuce, tomato bell pepper, cucumber 2 1/2 c/2 c/2 V 33Whole-wheat roll Whole-wheat roll Whole-wheat roll 1 oz G 74
Olive oil Olive oil Olive oil 2 tsp fat 80Salmon, baked Salmon, baked Salmon, baked 3 oz M 184Brown rice 1/2 c/2 c/2 GAsparagusAsparagus Asparagus Asparagus 1 c VMangoMango Mango Mango 1/2 c/2 c/2
Tomato juice 1/2Nonfat fruit yogurtNonfat fruit yogurt 119Almonds Almonds Almonds 69 1410
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XXXXXXXXXX8:00 am8:00 amTime of Day________8:00 amTime of Day________
11:30 amTime of Day________11:30 amTime of Day________
7:00 pmTime of Day________7:00 pmTime of Day________
3:30 pmTime of Day________3:30 pmTime of Day________
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Time of Day________
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EV 43
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Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
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Time of Day________
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Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
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Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
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Total
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Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
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Min
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Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
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d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
EDINNER:
SAMPL
EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
TotalSAMPL
E
Total
VegetablesSAMPL
E
VegetablesSAMPL
E
SAMPL
E
Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
Slee
p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
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E
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E
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EDINNER:
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EDINNER: Time of Day________
SAMPL
ETime of Day________
Time of Day________
SAMPL
ETime of Day________
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E
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E
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E
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E
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E
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E
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TotalSAMPL
E
Total
VegetablesSAMPL
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VegetablesSAMPL
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Date
:W
eigh
t ___
____
of
Slee
p __
____
Date
:W
eigh
t ___
____
of
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p __
____
Moo
d
Moo
d
Food or Drink ItemFood or Drink ItemFood or Drink Item Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
Amount of item
Food Group
Calories or other
Total
Physical Activity
Water FruitVegetables
Act
ion:
Min
utes
Total Time
BREAKFAST: Time of Day________
SNACK: Time of Day________
DINNER: Time of Day________
LUNCH: Time of Day________
SAMPL
E
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E
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E
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EDINNER:
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EDINNER: Time of Day________
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ETime of Day________
Time of Day________
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ETime of Day________
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TotalSAMPL
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Total
VegetablesSAMPL
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VegetablesSAMPL
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Food Group & Item Description Common Measure Calories
Calorie GuideFood Group & Item Description Common Measure Calories
BEVERAGESApple juice, canned/bottled, unsweetened 1 cup/8 oz 114Beer, light 12 oz 103Beer, regular 12 oz 153 Carbonated cola, sugar-free, no caffeine 16 oz 5Carbonated ginger ale 12 oz 124Carbonated orange drink 12 oz 179Chocolate-flavored mix, with nonfat milk 1 serving 160Coffee or Tea, brewed from grounds 1 cup 0Cranberry juice, unsweetened 1 cup 116Distilled alcohol (e.g., gin, vodka, whiskey) 1 jigger (1.5 oz) 97Grape juice, canned/bottled, unsweetened 1 cup 152Lemonade, from concentrate 1 cup 99Orange juice, canned, unsweetened 1 cup 117Orange juice, from concentrate, unsweetened 1 cup 110Pineapple juice, canned, unsweetened 1 cup 133Prune juice, canned/bottled 1 cup 182Tea, instant powder, sugar-sweetened 1 tbsp 89Tomato juice, no added salt 1 cup 172Wine, assorted red or white 5 oz 125
CONDIMENTS & DRESSINGSCaesar dressing, low-calorie 1 tbspDijon-style mustard 1 tspHorseradish, prepared 1 tspItalian dressing, fat-free 1 tbspItalian dressing, low-fat 1 tbspKetchup 1 tbspMustard, prepared, yellow 1 tsp, or 1 packetRanch dressing, reduced fat 29Ranch dressing, regular 73Salsa, ready-to-serve 4Spray-style dressing, assorted flavors about 10 sprays 13Thousand Island dressing, fat-free 21Vinaigrette-style dressing, vinegar and oil 72
DAIRY & CHEESE PRODUCTSMilk, whole, 3.25% milkfat 1 cup/8 oz 146Milk, 2% milkfat 1 cup 122Milk, 1% milkfat 1 cup 102Milk, nonfat 1 cup 83Milk, dry, nonfat, instant 1/3 cup 80Milk, chocolate, reduced-fat 1 cup 195Buttermilk, cultured, low-fat 1 cup 98Cream, fluid, half and half 1 tbsp 20Cream, fluid, light whipping 1 tbsp 44Sour cream, reduced fat 1 tbsp 20Yogurt, fruit, low-fat, with low-cal sweetener 1 cup 238Yogurt, fruit variety, nonfat 1 cup 119
Yogurt, plain, nonfat 8 oz 127Cheese, American, processed, nonfat 1 slice 31Cheese, cheddar or Colby, low-fat 1 oz 114Cheese, gouda 1 oz 101Cheese, mozzarella, part skim milk 1 oz 72Cheese, Parmesan, dry grated, reduced-fat 1 tbsp 13Cottage cheese, 1% milkf ½ cup 81Cottage cheese, 2% milkfat ½ cup 97Cream cheese 1 tbsp 43Cream cheese, fat-free 1 tbsp 16
EGG PRODUCTSEgg, white, raw 1 large 16Egg, whole, raw 1 extra large 80Egg, whole, hard-boiled/poached 1 large 78
1 cup 211
FATS & OILS1 tbsp 100
Butter, light, stick 1 tbsp 50Cooking oil (e.g., olive, corn, canola, sesame) 1 tbsp 119Mayonnaise, light 1 tbsp 49Margarine, hard, soybean 1 tbsp 102Margarine spread, light, canola (no trans fat) 1 tbsp 50
FRUITSApple 1 medium 72Applesauce, canned/unsweetened 1 cup 102Apricot 1 medium 17Asian pear 1 average 51Avocado 1 oz 34Banana, sliced 1 cup 134Blackberries 1 cup 62Blueberries 1 cup 84Cantaloupe chunks 1 cup 54Cherries, sour 1 cup 52Cranberries, whole 1 cup 46Fig 1 medium 37Fruit cocktail, canned, water pack 1 cup 76Grapefruit ½ large 53Grapes, red or green, seedless 10 34Guava 1 average 37Honeydew melon chunks 1 cup 61Kiwi 1 average 56Lemon 1 average 17Lime 1 average 20Mandarin orange 1 small 40Mango 1 average 135Nectarine 1 small 57
Source: USDA National Nutrient Database for Standard Reference, Release 21
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E
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E
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E
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E
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E
SAMPL
E
SAMPL
E
SAMPL
E172
SAMPL
E172125
SAMPL
E125
17
SAMPL
E172
SAMPL
E210
SAMPL
E107
SAMPL
E7
1 tbsp
SAMPL
E1 tbsp 28
SAMPL
E28
1 tbsp
SAMPL
E1 tbsp 15
SAMPL
E15
1 tsp, or 1 packet
SAMPL
E1 tsp, or 1 packet 3
SAMPL
E3
1 tbsp
SAMPL
E1 tbsp 29
SAMPL
E29
1 tbsp
SAMPL
E1 tbsp1 tbsp
SAMPL
E
1 tbspSpray-style dressing, assorted flavors SA
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Spray-style dressing, assorted flavors about 10 spraysSAMPL
E
about 10 spraysThousand Island dressing, fat-free SA
MPLE
Thousand Island dressing, fat-free 1 tbspSAMPL
E
1 tbspVinaigrette-style dressing, vinegar and oil SA
MPLE
Vinaigrette-style dressing, vinegar and oil 1 tbspSAMPL
E
1 tbsp
1 cup/8 ozSAMPL
E
1 cup/8 oz1 cupSA
MPLE
1 cup
Cheese, mozzarella, part skim milk
SAMPL
ECheese, mozzarella, part skim milkCheese, Parmesan, dry grated, reduced-fat
SAMPL
ECheese, Parmesan, dry grated, reduced-fatCottage cheese, 1% milkf
SAMPL
ECottage cheese, 1% milkfat
SAMPL
Eat
Cottage cheese, 2% milkfat
SAMPL
ECottage cheese, 2% milkfat
Cream cheese, fat-free
SAMPL
ECream cheese, fat-free
EGG PRODUCTS
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EEGG PRODUCTSEgg, white, raw
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EEgg, white, rawEgg, whole, raw
SAMPL
EEgg, whole, rawEgg, whole, hard-boiled/poached
SAMPL
EEgg, whole, hard-boiled/poachedEgg substitute, liquid
SAMPL
EEgg substitute, liquid
FATS & OILS
SAMPL
EFATS & OILSButter
SAMPL
EButterButter, light, stick
SAMPL
EButter, light, stickCooking oil (e.g., olive, corn, canola, sesame)
SAMPL
ECooking oil (e.g., olive, corn, canola, sesame)Mayonnaise, light
SAMPL
EMayonnaise, lightMargarine, hard, soybean
SAMPL
EMargarine, hard, soybeanMargarine spread, light, canola (no trans fat)
SAMPL
EMargarine spread, light, canola (no trans fat)
Food Group & Item Description Common Measure Calories Food Group & Item Description Common Measure Calories
Orange 1 average 65Papaya chunks 1 cup 55Peach 1 small 51Pear 1 small 86Pineapple chunks 1 cup 82Plum 1 average 30Plum, dried (prunes) 1 average 24Raisins, seedless ½ cup, not packed 217Raspberries 1 cup 64Strawberries 1 cup, halves 49Watermelon chunks 1 cup 46
GRAIN PRODUCTSBagels, plain, enriched 1 (3 dia) dia) 148Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked 1 (2 ¼ dia) dia) 63Bread, French or sourdough 1 average slice 92Bread, whole-grain 1 average slice 75Bread, pita, whole-wheat or white 1 (4 dia) dia) 74Bread, whole-wheat, commercial 1 average slice 69Buns, hamburger or hotdog, plain 1 120English muffins, plain, enriched 1 129Crackers, saltine 4Crackers, Melba toast, plain 4Crackers, whole-wheat 4Crackers, sesame rye, whole-grain 2Crackers, table water 5Rice, whole, brown, long-grain, cooked 1 cupRice, white, long-grain, cooked 1 cupWild rice, cooked 1 cupPasta, fresh/refrigerated, plain, cooked 2 ozPasta, assorted, enriched, cooked 221Pasta, whole-wheat, assorted, cooked 174Noodles, egg, enriched, cooked 221Spaghetti, enriched, cooked 221Spaghetti, whole-wheat, cooked 174Barley, pearled, cooked 193Buckwheat groats, roasted, cooked 155Bulgur (cracked wheat), cooked 1 cup 151Couscous, cooked 1 cup 176Quinoa, cooked 1 cup 222Cereal, oat bran, cooked 1 cup 88Cereal, whole-grain oats, cooked 6 oz 115Cereal, cream of wheat, cooked 1 cup 129Cereal, raisin bran 1 cup 196Cereal, shredded wheat and bran 1 cup 157
LEGUME PRODUCTSBeans, baked, canned, plain or vegetarian 1 cup 239Beans, black, cooked 1 cup 227Beans, great northern, canned 1 cup 299
Beans, kidney, cooked 1 cup 219Beans, navy, cooked 1 cup 255Beans, pinto, cooked 1 cup 245Chickpea/garbanzo beans, canned 1 cup 286Lentils, cooked 1 cup 230Peas, split, cooked 1 tbsp 27Refried beans, canned, no added fat 1 cup 183
LUNCHEON MEATSBologna, beef, low-fat 1 slice 57Chicken breast, oven-roasted 2 slices (1 srv) 33Ham, extra lean 2 slices 61Ham, regular (approx 11% fat) 2 slices 62Pastrami, beef, 98% fat-free 6 slices (1 srv) 54Pastrami, turkey 2 slices 76Turkey breast meat 1 slice (8 per 6-oz pkg)slice (8 per 6-oz pkg) 22Turkey, breast, rotisserie, deli cut 1.7 oz (1 srv) 54
MEATS (All cuts cooked and fat-trimmed to 0-1/8 unless noted.) unless noted.)3 med slices 103
Beef, chuck, blade roast (all grades) 3 oz 215Beef, cured, corned beef/brisket 3 oz 213Beef, flank, choice, raw 3 oz 126Beef, ground, 5% fat 3 oz 145Beef, ground, 30% fat 3 oz 230Beef, jerky, chopped, formed 1 oz 116Beef, round, tip round, short loin, top loin, top sirloin, t-bone steak (all grades) 3 oz 161Beef, skirt steak (all grades) 3 oz 198Beef, tenderloin, choice 3 oz 174Canadian-style bacon 2 oz (2 slices) 85Pork, cured ham, boneless (approx 11% fat) 3 oz 151Pork, loin, roasted 3 oz 178Pork, loin, sirloin (chops), bone-in 3 oz 181Pork, loin, tenderloin 3 oz 122Veal, loin 3 oz 149
NUTS & SEEDS (All roasted) Note: Calorie count varies little between regular and dry roasting. Note: Calorie count varies little between regular and dry roasting.Almonds 1 oz 163Cashew nuts, dry roasted 1 tbsp 163Hazelnuts, dry roasted 1 oz 183Macadamia nuts, dry roasted 1 oz 201Mixed nuts, dry roasted, with peanuts 1 oz 166Peanut butter, smooth style 1 tbsp 94Peanuts, dry roasted 1 oz 165Pecans, dry roasted 1 oz 201Pistachio nuts, dry roasted 1 oz 160Pumpkin seeds, roasted 1 oz 146Sunflower seeds 1 oz 173Walnuts 14 halves 185
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E
SAMPL
E129
SAMPL
E12951
SAMPL
E5178
SAMPL
E7871
SAMPL
E7160
SAMPL
E6070
SAMPL
E70216
SAMPL
E216
1 cup
SAMPL
E1 cup 206
SAMPL
E206
1 cup
SAMPL
E1 cup 166
SAMPL
E166
2 oz
SAMPL
E2 oz 76
SAMPL
E76
1 cup
SAMPL
E1 cup 221
SAMPL
E221
1 cup
SAMPL
E1 cup1 cup
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E
1 cup1 cup
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E
1 cup1 cupSA
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1 cup1 cupSA
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1 cupBuckwheat groats, roasted, cooked SA
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Buckwheat groats, roasted, cooked 1 cupSAMPL
E
1 cup1 cupSA
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1 cup1 cupSA
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1 cup1 cupSA
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1 cup
Refried beans, canned, no added fat
SAMPL
ERefried beans, canned, no added fat
LUNCHEON MEATS
SAMPL
ELUNCHEON MEATSBologna, beef, low-fat
SAMPL
EBologna, beef, low-fatChicken breast, oven-roasted
SAMPL
EChicken breast, oven-roastedHam, extra lean
SAMPL
EHam, extra leanHam, regular (approx 11% fat)
SAMPL
EHam, regular (approx 11% fat)Pastrami, beef, 98% fat-free
SAMPL
EPastrami, beef, 98% fat-freePastrami, turkey
SAMPL
EPastrami, turkeyTurkey breast meat
SAMPL
ETurkey breast meatTurkey, breast, rotisserie, deli cut
SAMPL
ETurkey, breast, rotisserie, deli cut
MEATS
SAMPL
EMEATS (All cuts cooked and fat-trimmed to 0-
SAMPL
E (All cuts cooked and fat-trimmed to 0-
Bacon
SAMPL
EBaconBeef, chuck, blade roast (all grades)
SAMPL
EBeef, chuck, blade roast (all grades)Beef, cured, corned beef/brisket
SAMPL
EBeef, cured, corned beef/brisketBeef, flank, choice, raw
SAMPL
EBeef, flank, choice, rawBeef, ground, 5% fat
SAMPL
EBeef, ground, 5% fatBeef, ground, 30% fat
SAMPL
EBeef, ground, 30% fatBeef, jerky, chopped, formed
SAMPL
EBeef, jerky, chopped, formedBeef, round, tip round, short loin, top loin,
SAMPL
EBeef, round, tip round, short loin, top loin,
Food Group & Item Description Common Measure Calories Food Group & Item Description Common Measure Calories
Jams and preserves 1 tbsp 58Jellies 1 tbsp 55Maple syrup 1 tbsp 52Molasses 1 tbsp 58
VEGETABLESAlfalfa sprouts 1 cup 8Artichokes, cooked 1 medium 64Asparagus, cooked 4 spears (½ base) 13Bamboo shoots, canned, drained solids 1 cup 25Beans, snap, green 1 cup 34Beets 1 cup 58Bell peppers, sweet, chopped 1 cup 30Broccoli, chopped 1 cup 31Brussels sprouts, cooked ½ cup 28Cabbage, shredded 1 cup 18Carrots, chopped 1 cup 52
1 cup 251 cup 16
Chinese cabbage, cooked 1 cup 20Corn, whole kernel, canned, drained solids 1 cup 133Corn, kernels on cob, frozen, cooked 1 ear 59Cucumber, peeled, sliced 1 cup 14Edamame (soybeans), frozen, prepared 1 cup 189Eggplant, cubes 1 cup 20Hearts of palm, canned 1 piece 9Jicama, sliced 1 cup 46Kale, chopped 1 cup 34Lettuce, iceberg types, shredded 1 cup 10Mushrooms, whole white 1 cup 21Mustard greens, chopped, cooked 1 cup 29Okra 1 cup 31Onions, chopped 1 cup 64Peas, green 1 cup 134Potatoes, white or red, flesh and skin, raw 1 med 147Pumpkin, canned 1 cup 83Radishes, sliced 1 cup 19Spinach, cooked 1 cup 41Squash, summer, cooked 1 cup 36Squash, winter, acorn, cooked 1 cup 115Squash, winter, butternut 1 cup 62Squash, winter, spaghetti, cooked 1 cup 42Sweet potato, cooked 1 med 131Tomatoes, red, ripe, cherry 1 cup 27Tomatoes, red, ripe, chopped 1 cup 38Tomatoes, canned, whole 1 cup 50Turnip chunks 1 cup 37Yam, boiled, no skin 1 med 119
POULTRY (All cooked.)Chicken, dark meat, skinless 3 oz 201Chicken, broilers/fryers, skinless breast ½ med breast 142Cornish game hen ½ bird 147Duck, young, domesticated, skinless breast 1 cup 244Turkey, breast, roasted 3 oz 132Turkey, dark meat, roasted 3 oz 157Turkey, ground 4 oz 150Turkey, ground breast 4 oz 120
SEAFOOD (All cooked.)Atlantic cod 3 oz 89Clams, canned, drained 3 oz 126Crab, Alaska King 3 oz 82Crab, blue, canned 1 cup 134Flatfish (flounder, grouper, haddock, sole) 3 oz 99Halibut, Atlantic/Pacific 3 oz 119Lobster, northern 3 oz 83Mackerel, Atlantic 3 oz 223Oyster, eastern, farmed 6 med 47Rainbow trout, wild 3 oz 128Salmon, Chinook, smoked 3 oz 100Salmon, pink, canned, bone and liquid 3 ozSalmon, sockeye, cooked 3 ozShrimp, mixed species 3 ozSurimi 3 ozTilapia 3 ozTuna, light, canned in water, drained 1 cup
SOY-BASED PRODUCTSMiso paste ¼ cup 157Tempeh starter 80Soy creamer 15Soy yogurt, plain, nonfat 200Soy milk, chocolate 153Soy milk, light, chocolate and other flavors 114Soy milk, light, original and vanilla 73Soybeans, dry roasted 194Tofu, firm ½ cup 88Tofu, raw, regular ½ cup 94Tofu, soft, cubes 1 cup 151
SNACKSPopcorn, air-popped, plain 1 cup 31Pretzels, hard, whole-wheat 1 oz 103Corn tortilla chips, home-baked 6 triangles 52
SWEETSBrown sugar 1 tbsp, packed 52Granulated sugar 1 tsp 15Honey 1 tbsp 64
For more options: Search the USDA nutrient database athttp://www.nal.usda.gov/fnic/foodcomp/search/.
SAMPL
E
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E
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E
SAMPL
EBamboo shoots, canned, drained solids
SAMPL
EBamboo shoots, canned, drained solidsBeans, snap, green
SAMPL
EBeans, snap, green
Bell peppers, sweet, chopped
SAMPL
EBell peppers, sweet, choppedBroccoli, chopped
SAMPL
EBroccoli, choppedBrussels sprouts, cooked
SAMPL
EBrussels sprouts, cookedCabbage, shredded
SAMPL
ECabbage, shreddedCarrots, chopped
SAMPL
ECarrots, choppedCauliflower
SAMPL
ECauliflowerCelery, chopped
SAMPL
ECelery, choppedChinese cabbage, cooked
SAMPL
EChinese cabbage, cookedCorn, whole kernel, canned, drained solids
SAMPL
ECorn, whole kernel, canned, drained solidsCorn, kernels on cob, frozen, cooked
SAMPL
ECorn, kernels on cob, frozen, cookedCucumber, peeled, sliced
SAMPL
ECucumber, peeled, slicedEdamame (soybeans), frozen, prepared
SAMPL
EEdamame (soybeans), frozen, preparedEggplant, cubes
SAMPL
EEggplant, cubesHearts of palm, canned
SAMPL
EHearts of palm, cannedJicama, sliced
SAMPL
EJicama, sliced
SAMPL
E
SAMPL
E128
SAMPL
E128100
SAMPL
E100118
SAMPL
E118184
SAMPL
E18484
SAMPL
E8484
SAMPL
E8471
SAMPL
E71179
SAMPL
E179
¼ cup
SAMPL
E¼ cup 157
SAMPL
E157
¼ cup
SAMPL
E¼ cup 80
SAMPL
E80
1 tbsp
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E1 tbsp1 cup
SAMPL
E
1 cup1 cupSA
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1 cupSoy milk, light, chocolate and other flavorsSA
MPLE
Soy milk, light, chocolate and other flavors 1 cupSAMPL
E
1 cupSoy milk, light, original and vanilla SA
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Soy milk, light, original and vanilla 1 cupSAMPL
E
1 cup¼ cupSA
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¼ cup½ cupSA
MPLE
½ cup½ cupSA
MPLE
½ cup1 cupSA
MPLE
1 cup
The information in this publication is not intended as a substitute for professional care. Reproduction of materials is not allowed in any format without written permission of Personal Best.
Personal Best® Program © 2010 Oakstone Publishing, LLC • All rights reserved.SA
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SAMPL
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SAMPL
EThe information in this publication
SAMPL
EThe information in this publication is not intended as a substitute for
SAMPL
Eis not intended as a substitute for professional care. Reproduction of
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E
professional care. Reproduction of materials is not allowed in any format
SAMPL
E
materials is not allowed in any format without written permission of Personal Best.SA
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without written permission of Personal Best.
ASAMPL
E
A Personal Best® Program © 2010 Oakstone SAMPL
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Personal Best® Program © 2010 Oakstone Publishing, LLC • All rights reserved.SA
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Publishing, LLC • All rights reserved.Publishing, LLC • All rights reserved.SAMPL
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Publishing, LLC • All rights reserved.
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