Live Well - Personal Best

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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Name Address Phone E-mail

{ Important ContaCts }

In Case of emergenCy

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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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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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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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Current Weight:

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Tip:

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just 1-2 pounds a week – that’s 10 pounds in 5-10 weeks.

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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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Amount of item

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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________

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


Act

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Min

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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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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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SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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 Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





Amount of item

Food Group

Calories or other

Total

Physical Activity


Act

ion:

Min

utes

Total Time





SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

EDINNER:

SAMPL


SAMPL


Time of Day________

SAMPL


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

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

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

E

SAMPL

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

MPLE

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

SAMPL

EEGG PRODUCTSEgg, white, raw

SAMPL

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

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E7871

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1 cup

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1 cup

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2 oz

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1 cup

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1 cup

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Refried beans, canned, no added fat

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LUNCHEON MEATS

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MEATS

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Bacon

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EBeef, jerky, chopped, formedBeef, round, tip round, short loin, top loin,

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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/.

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Bell peppers, sweet, chopped

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EBell peppers, sweet, choppedBroccoli, chopped

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EBrussels sprouts, cookedCabbage, shredded

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ECabbage, shreddedCarrots, chopped

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ECarrots, choppedCauliflower

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ECauliflowerCelery, chopped

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ECelery, choppedChinese cabbage, cooked

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EChinese cabbage, cookedCorn, whole kernel, canned, drained solids

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ECorn, whole kernel, canned, drained solidsCorn, kernels on cob, frozen, cooked

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ECorn, kernels on cob, frozen, cookedCucumber, peeled, sliced

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ECucumber, peeled, slicedEdamame (soybeans), frozen, prepared

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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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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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