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Keeping a journal will help you monitor your food consumption accurately. We often forget what we eat throughout the day or do not realize how much we consume in small snacks or tastes of food throughout the day. Keeping a written tab will ensure that we are counting for all our calorie consumption.
WHAT TO LOG IN YOUR FOOD JOURNAL:
Meal or Snack | Foods and Beverages Consumed | Amount | Preparation Method | Fat Used | |
---|---|---|---|---|---|
* What Worked Well: | |||||
* What I Can Improve: | |||||
Breakfast (7:00 am) |
Oatmeal | ½ cup cooked | Microwave | None | |
Skim milk | 8 ounces | ||||
Slivered almonds | 2 Tbsp | ||||
Apple | 1 medium | ||||
Water | 8 ounces | ||||
Snack (10:00 am) |
Banana | 1 medium | |||
Water | 24 ounces | ||||
Lunch (12:30 pm) |
Spinach salad w/ veggies | 3 cups | Tossed | 1 tsp olive oil | |
Tuna canned in water Bean | 2 ounces | ||||
Vegetable soup | 1 cup | ||||
Whole wheat crackers | 5 crackers | Baked | |||
Water | 12 ounces | ||||
Snack (3:00 pm) |
Nonfat cottage cheese | 4 ounces | |||
Mandarin oranges | ½ cup | ||||
Water | 16 ounces | ||||
Dinner (6:30 pm) |
Chicken breast, boneless, skinless | 4 ounces | Grilled | Cooking spray | |
Broccoli | 2 cups | Steamed | |||
Brown rice | 1 cup | Steamed | 2 tsp light margarine | ||
Water | 8 ounces | ||||
Snack (9:00 pm) |
Lowfat yogurt Mango | 8 ounces | |||
kiwi and strawberry slices |