Marywood University Employee Weight Management Program August 25, 2010

Food Journals Self-monitoring – observing and recording some aspect of behavior Changes the behavior in the desired direction Helps you to see the pros and cons of your diet Can produce real-time records for your review Some adults find that specific self-monitoring forms make it easier, while others prefer to use their own recording system

Food Journals What to Record? Food & beverage choices Portion size Time Mood Setting Body Weight How to Record Printable record sheets Notebook Web journal Smart phone application Be as brief or as specific as YOU want to be Journal as soon as you eat or shortly after each meal

Brief Journal Sample BreakfastLunchDinnerSnacks 1)Small bowl of oatmeal with splenda 2)Low-fat strawberry yogurt 3)Handful of blueberries 4)Coffee with cream 1)Turkey and Swiss on whole wheat 2)Small tossed salad with vinaigrette 3)Applesauce cup 4)Unsweetened iced tea 1)Small piece grilled chicken 2)Steamed broccoli and cauliflower 3)Brown rice 4)Skim milk 1)Low-fat vanilla yogurt 2)Graham crackers 3)Watermelon

Detailed Journal Sample BreakfastLunchDinnerSnacks 1)½ c. liquid egg Substitute 2)2 slices Canadian bacon 3)1 slice whole wheat bread with 1 tsp. margarine 4)2 cups hot tea 1)2 Tbs. Peanut butter and 2 Tbs. jelly on 2 slices whole wheat 2) 1 cup mixed berries – blueberries, strawberries, raspberries 3)1 cup 1% milk 1)3 oz grilled chicken on 3 cups romaine lettuce and 1 small tomato chopped with 2 Tbs. low-fat Caesar dressing 2)½ cup couscous 3)1 cup 1% milk 1)1 cup 1% milk 2)1 med peach 3)1 cup cheerios 4)1 oz pretzels

Detailed Journal Sample BreakfastLunchDinnerSnacks 1)½ c. liquid egg Substitute (60 cals, 0 fat) 2)2 slices Canadian bacon (90 cals, 4 g fat) 3) 1 slice whole wheat bread with 1 tsp. margarine (130 cals, 5 g fat) 4) 2 cups hot tea (0 cals, 0 fat) 1)2 Tbs. Peanut butter and 2 Tbs. Grape jelly on 2 slices whole wheat (485 cals, 22 g fat) 2) 1 cup mixed berries – blueberries, strawberries, raspberries (85 cals, 0 fat) 3) 1 cup 1% milk (100 cals, 3 g fat) 1)3 oz grilled chicken on 3 cups romaine lettuce and 1 small tomato chopped with 2 Tbs. low-fat Caesar dressing (200 cals, 5 g fat) 2) ½ cup couscous (90 cals, 0 fat) 3) 1 cup 1% milk (100 cals, 3 g fat) 1)1 cup 1% milk (100 cals, 3 g fat) 2) 1 med peach (40 cals, 0 fat) 3) 1 cup cheerios (100 cals, 2 g fat) 4) 1 oz pretzels (105 cals, 1 g fat) Total: 1685 cals, 48 g fat

Websites MyPyramid.gov – My Food-A-Pedia Fitday.com Calorieking.com