Food Journal
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This particular food journal is one I put together based on what I was learning during the YMCA Shape-Up The Y Weigh program – including the points system. This one is based on a 1500 calorie diet.
The goal is to fill in all of the circles each day without going over. It is also important not to avoid filling in circles because that will leave you hungry and you will also miss the nutrition that you need.
JOURNAL SET UP
The top section is for tracking the type of foods you are eating. You color in a circle each time you eat one of those items listed. The information below provides details on the value of each “circle”
The middle section is where you write what you are eating. Be specific about measurements – you will get better results that way
The bottom section is for tracking exercise. I was advised to burn 300-500 calories daily at least 5 times per week. Weight training is 2 times per week (either two “total body” or two each of “upper” and “lower” per week).
FOODS
Milk (2 cups per day)
One serving of milk = 100 calories
Examples: 1 c. skim milk; 1 c. nonfat yogurt; 2 cups fat free/sugar free hot cocoa; ½ c. cottage cheese; 1 slice of lowfat cheese; 1 string cheese
Meat (6 oz. per day)
One ounce of meat = 50 calories
Examples: 1 egg; 1 oz. poultry, fish, lean beef, pork, etc; 1 oz. cheese; 1-2 oz. cold cuts/deli meat; 2 egg whites; 1 tbsp. peanut butter
Vegetables (3 servings per day)
One serving of vegetables = 25 calories
Examples: 1 cup raw vegetables; ½ c. cooked vegetables; 1 dinner salad; ½ cup tomato or vegetable juice
Fruit (3 servings per day)
One serving of fruit = 60 calories
Examples: ½ cup blueberries; 1 cup strawberries; 1 cup grapes; 1 orange; ½ large banana; ¼ cantaloupe; 2 plums; ½ c. fruit juice; 2 kiwis; 2 tbsp. raisins
Grains/Carbs (6 servings per day)
One serving of grains = 80-100 calories
Examples: Granola Bar; 1 cup cheerios; 2 slices of 50 calorie wheat bread (nature’s own); ½ tortilla; ½ English muffin; 4-6 crackers; 1 4” pancake; ½ c. rice; ½ c. pasta; ½ c. corn, lima beans, sweet potatoes; ½ medium potato; 3 c. popcorn (this is a whole grain!)
Water (8 cups per day)
Fats (5 servings per day)
One serving of fat = 50 calories and 5g fat
Examples: 1 tsp. oil, mayo or butter; 2 tsp. salad dressing, peanut butter or soy butter; 5 large olives; 1 strip bacon; 1/8 avocado; 15 pistachios; 1 tbsp. cream cheese, gravy, nuts; 2 tbsp. sour cream
POINTS
The YMCA program I’m in says that research shows that people who are the most successful at losing weight keeping it off did six things on a regular basis. That is where the points come in. Each day you can earn up to six points – one point per “task” once completed. The goal is to earn at least 30 points in a week so there is definitely room for some leeway.
You earn one point per day for completing the following:
- Eat Breakfast
- Eat at least 3 whole grains per day (3 items under grains should be whole grains)
- Drink 64 oz. of water per day (if you fill in all of your water circles you get a point)
- Eat at least 3 vegetables and 2 fruits per day
- Don’t eat after dinner
- Exercise at least 60 minutes (or burn your 300-500 calories)