Intro to Exercise | Fitness for Life | Good Health Chart | Diet & Exercise | Stretching | Safe Exercises | Starting a Walking Program | Strength Training | Relaxation | Mindfulness | Yoga

How to use this Log

1. Go to Count Your Fat Grams Worksheet to determine your total fat gram needs (consult with your healthcare professional regarding your "ideal" weight your specific dietary needs).
2. Go to Nutrition, Heart Disease, Good Health for a picture of the USDA Food Guide Pyramid that shows the kinds of foods to eat and the amounts.
3. Know what constitutes a serving size by reading food labels. For vegetables, a serving size is  about 1/2 cup. For fruit, a serving size is one small piece of fruit or 1/2 portion of a large piece of fruit. 
4. Choose high fiber foods whenever possible (see "Quick Reference" below).
5. Log in what you eat and drink each day, calculating your total fat intake. Complete the bottom section by placing a check mark each time you complete a "healthy living" activity.

Follow these guidelines for healthy living each day.

Quick Reference for foods high in fiber:

Fruits - avocados, apples, berries, oranges, grapefruits, pears and peaches (with the skin)

Vegetables - peas, beans, corn, limas, cabbage, broccoli, green beans, red or green peppers, Brussel sprouts, cauliflower, lentils, beets, baked sweet or white potato - with the skin

Whole grains - old fashioned oat meal, wheat bran, oat bran, barley, hominy grits and nuts.  When shopping for cereals or pasta, look for foods that list the first ingredient as "whole grain...". 

Fat grams not used on any given day can be used later in the week.

Intro to Exercise | Fitness for Life | Good Health Chart | Diet & Exercise | Stretching | Safe Exercises | Starting a Walking Program | Strength Training | Relaxation | Mindfulness | Yoga