Food Journals

Fueling Your Fitness
keep a food journal
A healthy eating plan...
  • emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
  • includes lean meats, poultry, fish, beans, eggs, and nuts.
  • is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.
  • controls portion sizes.
  • limits sweets.

Writing down what you eat MATTERS!

Here are some important tips to follow that will help you take a better look at your food habits and make healthy changes when using your food diary.

Record everything

When you eat and drink, record it immediately. This will ensure everything is tracked accordingly and nothing is missed.

Honesty is the best policy

Be honest. It's a journal, not a contract and no one has to see it besides you. If you are honest, you can better understand your eating habits and patterns to help prepare you to make healthy changes.

Find the tools that fit you

Decide on what tools to use for your journal. You can use a piece of paper and a pen or go digital. Online tools are available and make it simple for you to journal your food. with today's growing technology advancements it's easy to find applications for your PDA, cell phone, or laptop that can help you keep track of what you eat. Fit DayLive Strong - My Plate, My Calorie Counter are just a few free online tools for you to check out.

Concentrate on Calories

Calories matter. Food In = Weight Loss or Weight Gain. Concentrate on calories first until you feel you have a good understanding of your fat to protein to carb ration. This will be different for everyone.

What Calories Should I Eat?

According to the US Department of Health and Human Services in the Dietary Guidelines for Americans the average calories recommended per day, for a person who practices 30 minutes or less of moderate physical activity, the number of calories to intake are:

Kids Adults

Children 3 years old 1000 calories

4-8 years old 1200-1400 calories
Girls 9-13 years old 1600 calories

14-18 years old 1800 calories
Boys 9-13 years old 1800 calories

14-18 years old 2200 calories

Females 19-30 years old 2000 calories

31-50 years old 1800 calories

51+ years old 1600 calories
Males 19-30 years old 2400 calories

31-50 years old 2200 calories

51+ years old 2000 calories

For a person who practices 30 minutes to at least 60 minutes or more of moderate physical activity, the number of calories to intake are:

Kids Adults
Children 2-3 years old 1000-1400 calories

4-8 years old 1400-1800 calories
Girls 9-13 years old 1600-2200 calories

14-18 years old 2000-2400 calories
Boys 9-13 years old 1800-2600 calories

14-18 years old 2400-3200 calories
Females 19-30 years old 2000-2400 calories

31-50 years old 2000-2200 calories

50+ years old 1800-2200 calories
Males 19-30 years old 2000-2400 calories

31-50 years old 2400-3000 calories

50+ years old 2200-2800 calories

Be Specific

Make sure to include extra condiments or additional toppings such as salad dressing, cheese or gravy you have with your meals or on vegetables. These add extra calories and they add up!

Having a food diary not only helps you become conscious of what you are eating but it also allows you to find better ways to alter your diet to succeed in your weight loss goals.

Writing down how you are feeling in your journal can also help uncover triggers for overeating. Overeating can be due to stress or emotional eating, eating out of boredom and/or social overindulgence. Having a better understanding of the reasons we eat will allowyou to assess your emotional eating habits.

Free Calorie Counter & Food Diary Online Resources

 

Calorie Count My Pyramid Tracker
Fit Day My Net Diary
Calorie King Nutridiary
The Daily Plate Fit Click
Calorie Control Live Strong

 


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