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Healthy Habits Journal
Adapted from http://www.choosemyplate.gov/sites/default/files/printablematerials/NutritionFactsLabel.pdf
© 2015, National Jewish Health®
USE THE NUTRITION FACTS LABEL TO EAT HEALTHIER
Check the serving size and number of servings.• The Nutrition Facts Label
information is based on ONE serving, but many packages contain more. Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs.
• When you compare calories and nutrients between brands, check to see if the serving size is the same.
Calories count, so pay attention to the amount.• This is where you’ll find the
number of calories per serving and the calories from fat in each serving.
• Fat-free doesn’t mean calorie-free. Lower fat items may have as many calories as full-fat versions.
• If the label lists that 1 serving equals 3 cookies and 100 calories, and you eat 6 cookies, you’ve eaten 2 servings, or twice the number of calories and fat.
Look for foods that are rich in these nutrients.• Use the label not only to limit fat
and sodium, but also to increase nutrients that promote good health and may protect you from disease.
• Some Americans don’t get enough vitamins A and C, potassium, calcium, and iron, so choose the brand with the higher % DV for these nutrients.
• Get the most nutrition for your calories—compare the calories to the nutrients you would be getting to make a healthier food choice.
Know your fats and reduce sodium for your health.• To help reduce your risk of
heart disease, use the label to select foods that are lowest in saturated fat, trans fat and cholesterol.
• Trans fat doesn’t have a % DV, but consume as little as possible because it increases your risk of heart disease.
• The % DV for total fat includes all different kinds of fats.
• To help lower blood cholesterol, replace saturated and trans fats with monounsaturated and polyunsaturated fats found in fish, nuts, and liquid vegetable oils.
• Limit sodium to help reduce your risk of high blood pressure.
For protein, choose foods that are lower in fat.• Most Americans get plenty of
protein, but not always from the healthiest sources.
• When choosing a food for its protein content, such as meat, poultry, dry beans, milk and milk products, makechoices that are lean, low-fat, or fat free.
The % Daily Value is a key to a balanced diet.The % DV is a general guide to help you link nutrients in a serving of food to their contribution to your total daily diet. It can help you determine if a food is high or low in a nutrient—5% or less is low, 20% or more is high.You can use the % DV to make dietary trade-offs with other foods throughout the day. The * is a reminder that the % DV is based on a 2,000-calorie diet. You may need more or less, but the % DV is still a helpful gauge.
Reach for healthy, wholesome carbohydrates.• Fiber and sugars are types
of carbohydrates. Healthy sources, like fruits, vegetables, beans, and whole grains, can reduce the risk of heart disease and improve digestive functioning.
• Whole grain foods can’t always be identified by color or name, such as multi-grain or wheat. Look for the “whole” grain listed first in the ingredient list, such as whole wheat, brown rice, or whole oats.
• There isn’t a % DV for sugar, but you can compare the sugar content in grams among products.
• Limit foods with added sugars (sucrose, glucose, fructose, corn or maple syrup), which add calories but not other nutrients, such as vitamins and minerals.Make sure that added sugars are not one of the first few items in the ingredients list.
This Healthy Habits Journal belongs to
__________________________________
If you find this, please call
___________________________________
Important Phone Numbers
Emergency Contact __________________________
Health Clinic ________________________________
Pharmacy __________________________________
Dentist ____________________________________
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The Healthy Habits JournalWhat is this?This journal is an easy place to track what you eat and how much you move. It will help you set and reach your goals.
Who can use it?Anyone who wants to enjoy better health, lose weight, or stay at a healthy weight.
It’s always a good idea to talk to your health care provider before you start any eating or physical activity program.
Why use a journal?Keeping a journal has been shown to help people reach their health, activity, and weight goals.
The blue and purple pages throughout this journal contain quick tips for healthier eating and activity.
How do I use it?Write down your food and activity every day. Fill it in as you go through your day, or wait until the end of the day. Make it part of your routine.
• On the exercise log pages: write down the number of minutes you were active and type of activity. If you use a step counter or activity tracker, record your number at the end of the day.
• On the food log pages: list everything that you ate and drank and how much you consumed. Include water and snacks.
Example: Breakfast — whole-wheat toast (1 slice) with jelly (2 teaspoons), 1 banana, 1 cup coffee (no sugar added).
At the end of the day, take a minute to look back at what you wrote. What healthy choices did you make? How did they make you feel? What are you learning about food and activity? What do you want to change?
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What Are Your Health Goals?Think about what you want to do.
What is important to you? � Lose weight
� Improve heart condition
� Lower blood pressure
� Improve back pain
� Help joint function
� Participate in more physical activity
� Play more with my children
� Do more activities with family and friends
� Do more physical activity without being out of breath
� Improve overall health
� Be a good role model for my children
� Understand what food means to me
� Make physical activity a part of my life
� Not be in fear of eating
� Not be dependent on food
� Feel better about myself
� Look better in the mirror
� Look better in clothes
� Add your own goal:
____________________________________________________
Blue and purple pages throughout this journal have quick tips on eating and activity. They will help you reach your goals.
When you start, keep it simple. Pick only one or two changes you can make and focus on those. Once you have success, move on to the next change.
Small steps lead to better health!
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Getting Started Here are seven basic steps for healthier living:
1. Drink and eat less sugar. Sugary drinks – like soda, cola, fruit juice, fruit punch, lemonade, energy drinks, sports drinks, and sweetened tea and coffee – play a big role in weight gain. Candy, cookies, and other sugary foods also do this.
2. Say no to fast foods. They contain too much fat, sugar, salt, and many artificial ingredients. Fast food is not part of a healthy lifestyle.
3. Learn to prepare healthy meals from simple ingredients. You can make tasty, nutritious, and low-cost meals at home that your family will love.
4. Watch your portion sizes. Super-sized or large portions have many more calories.
5. Power your diet with good nutrients like fruits, vegetables, whole grains, nuts, and beans. You’ll feel full and have more energy.
6. Get moving: walk more and sit less. Get up and move around during the day. Even a little activity can make a difference.
7. Eat a little less and be a little more active.
Pregnant women and people with certain medical conditions should not try to lose weight. Always talk with your health care provider before starting a new eating or activity plan.
What Can Help Me?• An activity tracker or step counter will help you track your physical activity.
• This journal will help you track what and how much you eat.
• Your health care provider’s office can help you with a plan for healthy eating and activity that’s right for you.
• Support from friends, family, and co-workers will keep your spirits up and help you reach your goals.
• Your local recreation center may have free health and exercise classes.
• Online resources:
- wellbeingcampaign.org
- choosemyplate.gov
- whatscooking.fns.usda.gov
- letsmove.gov
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Make a Healthier PlateFive food groups are the basic parts of a healthy diet: fruits, vegetables, grains, protein, and dairy.
Here’s an easy way to make a healthy plate at breakfast, lunch, and dinner:
1. Make half your plate fruits and vegetables. Make the other half grains and protein.
2. Aim for many different colors of fruits and vegetables.
3. Choose whole grains, like barley, brown rice, multi-grain crackers, oatmeal, quinoa, whole-wheat bread, whole-grain cereal, and whole-wheat tortillas.
4. Go with lean proteins like chicken, beans, tofu, nuts, eggs, fish or other seafood. Lean proteins have less fat.
5. For dairy, switch to skim or 1% milk. They have the same amount of calcium, but less fat and calories than whole or 2% milk.
6. Skip the added fat. Frying in oil, lard, or butter adds a lot of extra fat. So do cheese, cream, sour cream, and salad dressing. Instead, grill, steam, stir-fry, or broil foods. Add flavor with toppings like sliced fresh peppers, salsa, nuts, seeds, and chopped fruit.
Source: adapted from choosemyplate.gov
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Portion Size MattersSuper-size? Mega-size? Jumbo deal? Two-for-one?In restaurants and stores, the message is that bigger means better. But is it? Seeing too much food on our plates makes it too easy to overeat, especially when foods are high in sugar, fat, and salt.
Here’s an easy way to eat the right amount of food. Use your hands to measure healthy portions or serving sizes at each meal.
Vegetables: two open hands.
Grains, cereals, and pasta: one fist.
Meats, fish, and other proteins: the size of your palm.
Fruits: one fist.
Cheese, oils, and butter: one thumb tip.
Chips, pretzels, popcorn: one handful.
Other simple ways to keep portion sizes under control:
• Replace dinner-sized plates with smaller salad or lunch plates.
• Feeling hungry between meals? Have a healthy snack.
• When snacking, measure out one portion into a bowl, then put away the package.
• Skip second and third helpings. Keep serving dishes off of the table.
• Store tempting foods (cookies, chips, ice cream) out of sight, on high shelves or at the back of the freezer.
• If you buy in bulk, divide out several smaller portions. Store the rest out of sight.
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Emotional Eating Stress and negative feelings, like anxiety, fear, sadness, or loneliness, are a part of everyone’s life. Strong emotions can drive some people to eat to soothe anxiety or stress. Managing your emotions and reducing stress can prevent overeating for comfort and/or relief.
Care for yourself.Take the time to breathe deeply; go for a walk or stretch your muscles; relax with music or a hot bath; play with your pet or kids; learn to meditate.
Deal with feelings.Talk to a friend or family member; write down what you are feeling; let yourself cry; get the anger out by punching a pillow; accept that eating too much won’t solve the problem; talk to the person who is troubling you – can you try to find a solution together?
Distract yourself.Get up and dance to music; play a game; read a good book or magazine; get outdoors; work on a craft or hobby; take a nap; watch a funny movie; ask someone to go for a walk with you.
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food CravingsSome people find it very hard to resist certain foods. They may lose control, and overeat, even though they feel guilty or unwell after eating so much. Foods that are high in sugar, fat and/or salt have this “addictive” effect.
Find out what starts an irresistible desire for specific foods and fight the temptation!
Program yourself for success.Anticipate what you will do. For example, tell yourself, “If I get near chocolate-covered peanut M&Ms, I will keep walking.” Let the craving pass.
Stop the obsession.Turn off your thoughts. Don’t allow yourself to dwell on the food or even get into a debate about whether to buy it or eat it.
Poison the thought of it.Associate eating the food with something you do not want.
Wean yourself.Don’t make the mistake of believing that eating the foods will cure your cravings. Actually, eating the foods intensifies the cravings. The more you eat, the more you want. Know that the less you eat, the less you will want. Cravings can fade. Let them fade.
When have you experienced emotional eating or food cravings?
________________________________________________________
How did you feel?
________________________________________________________
Instead of food, what could help with the emotions?
________________________________________________________
What could you do next time you have a food craving?
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Switch Up Your DrinkSugary drinks — like soda, cola, fruit juice, fruit punch, lemonade, energy drinks, sports drinks, and sweetened tea and coffee — play a big role in weight gain. Carrying too much weight increases the risk for diabetes, fatty liver disease, heart disease, and certain cancers.
Sugary drinks tend to become a habit. People who buy sugary drinks often can spend hundreds of dollars of grocery money on them each year. That’s money that could be spent on more nutritious food, instead.
Replacing sugary drinks with healthier choices is surprisingly easy for most people, even kids! It’s a simple step if you’re trying to lose weight or improve your health.
Sugary Drink Healthy Options
Soda or cola Sparkling water with a slice of lemon, lime, mint, cucumber, or a splash of fruit juice
Fruit juice or punch Water with just a splash of fruit juice
Lemonade Water with a squeeze of fresh lemon
Energy drinks Iced coffee or tea (without cream or sugar)
Sports drinks Water
Sweet tea Iced tea with a slice of fruit or mint
Vanilla latte Coffee with a splash of vanilla soy milk, no whipped cream
Here are some more ideas:
• Read labels. Learn how many calories are in different drinks.
• Carry a water bottle with you and refill it during the day.
• Keep jugs or bottles of cold water or iced tea in the refrigerator, instead of sodas and sports drinks.
• Offer only water or low-fat milk with meals.
• When you choose a sugar-sweetened drink, select the smallest size.
What do you usually drink at breakfast? Lunch? Dinner? Between meals?
______________________________________________________
Which drinks could be replaced with a healthier option?
______________________________________________________
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
Time: ________
Total
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Lunch
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Dinner
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Lunch
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Lunch
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Lunch
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Lunch
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Dinner
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71
Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Lunch
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Dinner
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72
Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Total
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Lunch
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73
Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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Lunch
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74
Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
Time: ________
Total
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Lunch
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Dinner
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75
Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
Time: ________
Total
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Lunch
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Dinner
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How Much Water Do You Need?The goal for most adults is 6–8 glasses of water a day. Your needs may be slightly more or less, depending on the weather and your level of activity.
Thirst is not a good indicator of your need for water. By the time you feel thirsty, you are likely already dehydrated. When you are dehydrated, your body does not have enough fluid to function at its best.
A way to tell if you are dehydrated is to check the color of your urine. If it is clear or pale yellow, you’re doing great. If it is darker, like apple juice, you may be dehydrated. Dark yellow urine is a signal to drink more fluids.
Water is a good choice because it contains no calories. Many other beverages are full of sugar and calories. Consuming sugary drinks makes it much harder to lose weight.
When you do choose to drink something other than water, follow these basic tips:
• Drink caffeinated beverages in moderation (up to 3 cups, or 24 ounces, per day).
• Limit the amount of sugar and cream you add to your coffee and tea.
• Choose sugar substitutes to sweeten your beverage.
• Choose low-fat or non-fat milk as a creamer.
• Limit fruit juice to 4 ounces per day (1/2 cup).
• Choose diet and/or sugar-free beverages.
Tips for Staying Hydrated • Try drinking a 12-ounce glass of water at each meal and with each snack;
doing that will give you a total of seven-and-a-half glasses of water for the day.
• Carry a water bottle with you and refill it throughout the day.
• Flavor your water with a slice of lemon, lime, or cucumber.
• Drink ice water.
• Eat foods high in water, such as fruits, vegetables, and soups. Watermelon, oranges, grapes, berries, and tomatoes contain a lot of water.
• Drink a glass of non-fat or 1% milk.
77
Ten Healthy Eating Habits• Enjoy real foods.
Real foods come from the ground, grow on a tree, or have a mother! The more a food is like its whole form in nature, the better the food is for you. Make meals yourself from real foods. Limit foods that are pre-packaged, processed, or contain added chemical ingredients.
• Develop a taste for healthful foods. Reject foods that don’t taste like the real thing. Aim for fresh, real, whole foods.
• Enjoy a healthy plate. Choose large amounts of vegetables, fruits, whole grains, legumes, plant-based oils, nuts, and seeds. Allow some chicken, eggs, fish, and low-fat dairy. Limit butter, cheese, added sugars, red meat, and processed meats.
• Avoid dieting. The cycle of dieting, deprivation, overeating, guilt, and shame can go on and on. Find a healthy dietary pattern you love and can live with instead.
• Try not to drink your calories. Cut down on energy or sports drinks, soda, and sugary coffee and tea! They contain high amounts of sugar. Even 100% juice is high in sugar. Drink water, skim milk, plain coffee, or unsweetened tea.
• Avoid “fast carbs.” Fast carbs (carbohydrates) are foods like chips, cookies, white bread or pasta, and white rice. They are absorbed quickly into our systems and can cause spikes in blood sugar. Replace these with foods that are full of fiber, like whole-grain bread or tortillas, brown rice, barley, beans, and oats.
• Enjoy healthy fats and oils. Plant oils (except coconut and palm), nuts, avocados, and fish are good choices. Avocado can be a tasty substitute for cheese.
• Learn to deal with stress. Sometimes we eat too much or choose unhealthy foods when we are stressed. Try going for a walk, listening to music, breathing deeply, or talking with a friend to reduce stress.
• Enjoy moderate portions. Portions that are too big can make us overeat and take in too many calories, especially when the food is rich in sugar or fats. Enjoy what you eat, just choose the right amount.
• Eat slowly and stop when almost full. You’ll still feel satisfied and you will end up eating less.
Adapted from a list by Michelle MacDonald, MS, RD, CDE, Nutrition Specialist at National Jewish Health
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
Time: ________
Total
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Lunch
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Dinner
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79
Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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80
Food JournalMeal What You Ate or Drank Calories Carbs Notes
Breakfast
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81
Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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83
Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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100
Tips for Healthy Eating on a Budget• Plan your meals for the week. Stews, casseroles, soups, and stir-fries can
“stretch” expensive items into more portions.
• Make a double or triple batch of your favorite meals ahead of time. Freeze portions in individual containers.
• Make a list before you shop and buy only what’s on the list. You’ll be more likely to stick with healthy choices.
• Eat a small, healthy snack before you shop so you are not hungry. Offer the same to your kids. They will be less likely to ask for snacks with lots of fat and sugar at the store.
• Start and stay mostly in the outside aisles of the store. Fruits, vegetables, nuts, whole grains, meats, and low-fat dairy, are usually located there. Spend very little time in the middle section of the store, where processed foods tend to be.
• Choose fruits and vegetables that are in season. They are often fresher and less expensive. Canned or frozen vegetables and fruits may be less expensive than fresh, but watch out for added sugar or salt.
• Find fruits and vegetables that are often low-cost all year, like beans, carrots, greens, apples, and bananas.
• Buy food in its simplest, whole form and prepare it yourself. Pre-cut, pre-packaged, and processed foods usually cost more.
• Look for the best prices, especially on meat and seafood. Look for specials and use coupons and store reward cards.
• Compare “unit prices,” located on the shelf below the items, to find the best buy.
• Buy in bulk. Family packs of frozen meats, fish, and vegetables are more economical, as long as you have room in your freezer.
• Save money with store brands. They are often similar in quality to the name-brand products.
• Read labels. Make smart choices based on the ingredients. Limit foods with words you can’t pronounce or don’t know what they are. Be aware of serving size when reading labels.
• You may be the only one in your household working on your health. That’s ok. The changes you are making can benefit those around you. Everyone will start to see the benefits.
What tips could you try the next time you shop? Circle one or two to get started. (Sources: Adapted from ChooseMyPlate.gov)
101
More Help: Healthy Eating on a BudgetWhat’s Cooking?For people who are on tight budgets or food assistance. You can pick recipes, compare costs, and make your own cookbook. In English and Spanish.
whatscooking.fns.usda.gov
Choose My Plate: Healthy Eating on a BudgetHelp with grocery lists, weekly menu planning, food labels, and low-cost recipes. Tips for saving time and cooking for your family. In English and Spanish.
ChooseMyPlate.gov/budget/index.html
Good and Cheap CookbookLeanne Brown is a food scholar and home cook. Her website has free tips and a free cookbook for people on very tight budgets. Tasty recipes with color photos and cost information.
leannebrown.com
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Six Tips for Eating Out1. Let others know what you need. Going to a friend’s house? Tell them about
your healthy eating habits and ask if they can meet your needs, or ask if you can make or bring something healthy.
2. Start smart. Select a restaurant wisely. Choose one with many healthy menu options.
3. Just say no to fast food. Fast foods — like burgers, fries, shakes, pizza, and quick tacos — contain too much sugar, fat, salt, and artificial ingredients. They are low in nutritional value. Fast food is not a part of a healthy lifestyle.
4. Ask questions. Look for nutritional information on signs and menus. Ask how the food is prepared. Can you switch a healthy item for one that is less healthy? For example, a small salad or steamed veggies for fries; grilled meat instead of fried meat; fresh fruit for sugary deserts. To lower fat, ask for gravy and dressings on the side. Then you can limit how much you use.
5. Pay attention to portions. Sometimes restaurant meals are two, three, or even more serving sizes! Use your hands to measure the right-sized amount (see page 28). Resist the urge to clean your plate. Instead, split the meal with someone, choose an appetizer rather than an entrée, or put half of the meal in a to-go box for lunch the next day.
6. Decode the menu.
- Fried foods are high in fat and calories because they are cooked in oil.
- These words mean that the item is likely to be high in fat and calories:
• fried
• creamy
• breaded
• au gratin
• tempura
• bisque
• alfredo
• carbonara
• stuffed
• escalloped
• crispy
• crunchy
• country-style
• buttery
• battered
- Look for words that describe a lower-calorie choice:
• steamed
• stir-fried
• boiled
• broiled
• baked
• grilled
• poached
• roasted
Think about where you go when you eat out. What do you usually order? How could you make healthier choices?
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How Many Servings of Fruits and Vegetables Do I Need Per Day?Eat 2 cups of fruits and 3 cups of vegetables per day as your goal. Make most of your vegetables (2 cups or more) non-starchy vegetables.
Corn, peas, and potatoes are starchy vegetables — try to limit these.
Here are examples of one cup:
Fruits• 1 small apple
• 1 large banana
• 1 medium grapefruit
• 1 large orange
• 1 medium pear
• 1 small wedge of watermelon (1 inch thick)
• 2 large or 3 medium plums
• 8 large strawberries
Vegetables• 1 large bell pepper
• 1 cup chopped broccoli florets
• 12 baby carrots or 2 medium carrots
• 2 large stalks of celery
• 1 cup sliced cucumbers
• 1 cup cooked mushrooms
• 1 cup cooked or 2 cups raw greens (spinach, collards, mustard, turnip)
• 1 medium sweet potato
• 1 cup snap peas
• 1 large tomato
Fruits and vegetables are high in fiber, low in calories and fat. They can help you lose weight and balance your meals. Foods high in fiber increase the sense of fullness, helping you take in fewer calories.
Eating a variety of fruits and veggies gives you different vitamins and minerals and has many health benefits.
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Ten Healthy Snacking TipsEating small snacks throughout the day helps keep your energy level up and prevents overeating at meals. Eat small snacks in the middle of the morning and middle of the afternoon to nip hunger in the bud.
1. Select fresh fruits and vegetables. They’re rich in fiber and water, making them filling but low in calories.
2. Aim for more than one food group.
3. Beware of the biggest calorie culprits. Foods like candies, cookies, and chips are high in sugar and fats but low in nutrients.
4. Plan your snacks. Look forward to them as you would a regular meal. A good routine is to have two or three snacks a day with one between each of your three main meals of the day.
5. Keep healthy snacks handy. Put them in your bag, car, and workplace.
6. Pay attention to portion size. Put each of your snacks into separate containers or little bags. It’s easy to forget that large portions of a healthy food can be unhealthy.
7. Drink plenty of fluids throughout the day. Often, people think they are hungry, but they are really thirst. Water is the best choice.
8. Substitute other beverages for soda. A 12-ounce can of soda contains 10 teaspoons of sugar! Instead, try water, low-fat milk, unsweetened coffee or tea. If you do drink a can of soda, make it sugar-free.
9. Chew sugar-free gum in between meals. Chewing gum may satisfy your hunger and keep you from thinking about eating.
10. Try to find snacks that are easy to grab or make and that are tasty.
When you snack, what foods do you usually choose? What could you do to make your snacks healthier? _________________________________
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Ideas for a Healthy Snack• 1 small apple with 2 tablespoons nut butter (such as almond or peanut butter)
• 1 cup sliced bell peppers and cucumbers
• ½ cup low-fat cottage cheese with ½ cup fruit
• 1 hard-boiled egg and 6–8 whole-grain crackers
• 6–10 carrots and ½ cup hummus (or any vegetable you like raw)
• 6 ounces low-fat vanilla yogurt with ½ cup fruit (stir in cinnamon for more flavor)
• 1 small apple with low-fat string cheese
• ½ avocado and 6-8 whole-grain crackers
• 2–3 cups air-popped popcorn and ¼ cup almonds OR dried fruit
• ¼ cup almonds and ¼ cup dried fruit
• 1 cup cold and crispy carrots and snap peas
• ¾ cup dry unsweetened cereal and ¼ cup nuts OR ¼ cup dried fruit
• ¾ cup unsweetened cereal and low-fat or non-fat milk
• ½ cup refried beans and 15 tortilla chips
• ½ cup refried beans and a small whole-wheat tortilla
• 1 stalk celery with 2 Tbsp. peanut butter
• 1 ounce cheese and 6–8 whole-grain crackers
• 6 ounces low-fat yogurt and 1⁄3 cup low-fat granola
• 6–8 whole-grain pretzels and 2 Tbsp. peanut butter OR 4 Tbsp. hummus
• ½ peanut butter or turkey sandwich on whole-wheat bread
• Edamame beans, steamed
• Small Greek salad (cucumber, tomato, kalamata olive, light Italian dressing)
• Small handful unsalted nuts (approximately ¼ cup)
Which healthy snacks would you like to try?
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Four Tips for Treats1. Find a lighter version of your favorite treat.
There are lots of lighter versions of common foods including low-fat ice cream, dark chocolate, baked chips, vegetarian pizzas, light yogurts, light cream cheese, and the list goes on.
2. Eat a smaller portion of your favorite treat. You can lessen the impact of your favorite treat by eating a smaller amount of what you could eat. This will help you stick with your goals.
3. Increase your activity a little more each day. Want to eat a treat this week? Plan for it by increasing your activity by 5 minutes each day. Adding activity will lessen the impact of the treat on your health goals.
4. Find a replacement for your favorite treat. Maybe you have decided that your favorite treat isn’t worth it. You can replace your favorite snack with something healthier. For example, try low-fat frozen yogurt and fresh berries instead of ice cream.
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Six Ways to Get Back on Track from a SetbackHave you ever had anything go perfectly as you planned? If only it did!
Setbacks will happen, that is one thing you can count on. Making lifestyle changes is no different. Life can be busy and challenging at times and will not always run smoothly. The trick is to be flexible and to get back on track as soon as you can.
Here are some ways to get over setbacks:1. Be kind to yourself.
Setbacks will happen. Blame, guilt, and other negative feelings can fuel the setback. Accept your slip and remind yourself to move on.
2. Take note of the setback. Think about the experience. When did it occur? Who was with you? Where were you? How were you feeling? Once you have a good picture of what happened, you can see what led to the setback.
3. Learn from the experience. You are not perfect and will never be. The important part is learning from mistakes. What can you do next time to prevent a setback?
4. Go back to your plan as soon as possible. Take action and get back on course. You have slipped and that is ok, just return to your new habits right away. A temporary slip should not ruin everything you have worked so hard for, that’s why it is called a “slip.”
5. Make a plan for the future. How will you handle things next time? What thoughts and actions can help you succeed? Plan it out, so that you are prepared and ready for situations that may take you off the road to your goals.
6. Reach out for help. When you need support from others, just ask. Your friends and family can be a great resource to use if you have a setback.
Have you had a setback in your plans for healthier eating or activity? How did you deal with it?
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Food JournalMeal What You Ate or Drank Calories Carbs Notes
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Don’t Go At It Alone Staying active, eating healthy, and changing your lifestyle can be challenging. A support system can make those challenging times easier.
Your partner, adult children, siblings or other relatives can support and motivate you on a daily basis. Support can also come from friends, other people trying to lose weight, people with whom you share a hobby, church groups and clergy, neighbors, volunteer organizations, and even a pet!
Do not be embarrassed or afraid to ask people for help when you need it.
Ideas for Support• Join an exercise class. Signing up for a class at a rec center or gym is an
easy way to find like-minded people.
• Sign up to train for a race or walk with others. Training groups are not just for athletes. Look around. You may find a perfect fit.
• Find a workout buddy. Walk outside, go on a hike, swim, or walk the stairs on a break. A buddy can help you stay motivated and encourage you to stick with it.
• Create a healthy lunch or dinner group. Trade off cooking healthy meals for one another. Form a group at work and take turns bringing healthy foods for the group.
Who supports you? Are there other ways you can find support?
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Eight Ways to Boost Your Daily Activity 1. Use the stairs.
It may seem too simple, but climb those stairs. If you have to go up a lot of floors, walk the stairs of the first few, then take the elevator for the rest. Have to go to the bathroom? Walk up 1 or 2 floors to get there.
2. Park your car as far away as you can. Many people choose the closest spot to the door, but choosing a spot further away and walking a little will help you move more. Do this often and it will add up!
3. Walk after meals. Take a walk as a family or with a friend. This is a great way to connect with people while improving your health.
4. Use public transportation. People who use public transportation move more because they walk more.
5. Clean your house. Cleaning involves lots of movement … lifting, stretching, and walking. Clean often and enjoy better health and a clean home!
6. Take care of your yard. Bending to pull weeds, raking, sweeping, and pushing a lawnmower are great ways to get moving.
7. Walk and talk. Want to get together with a friend? Why not take a walk together? Try a “walking meeting” with a co-worker instead of sitting.
8. Change your television viewing. Give yourself a daily limit of TV and screen time. Use the extra time to walk, stand, or be productive. When you watch TV, stretch or dance during commercial breaks. Get your family to join you!
How can you add more movement to your day?
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Walk for HealthYou don’t need to join a gym, lift weights, or run to see the health benefits of moving more.
Just 30 minutes of walking a day provides lots of benefits. Walking can:
• lower your risk of heart disease
• improve blood pressure and blood sugar
• improve your mood
• lessen stress
• lower risk of osteoporosis
• lower risk of cancer
• lower risk of diabetes
• lower your weight
Try taking the stairs, parking farther from your destination, riding public transit, or going for a short walk during lunch or breaks.
Walking with a friend or family member can be fun. Talking makes the time go faster. It’s a great way to help improve your health and enjoy your friends and family.
Can you think of some ways to walk more and sit less during the day?
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Activity Tips for Families• Make physical activity a priority. Everyone is busy. Plan time to be active
that will not be used to deal with life’s other daily emergencies.
• Make activity a group event. Take an afternoon walk, play at the park, or have a soccer game. Choose things that everyone likes to do and will want to do together.
• Involve friends. Make peer pressure a force for positive change.
• Budget screen time. Limit the total time spent watching TV, playing electronic games, and using social media to 1-2 hours a day. Instead, spend time walking, gardening, or playing with your kids.
The age of your child is important in predicting which activities will be most appealing. Here are a few ideas for school-aged children:
• Walking Take a walk with your kids around the neighborhood or to a park. If you have a dog, bring it along. Get younger kids involved in a “scavenger hunt,” “treasure hunt,” or “spy mission.”
• Tag While observing safety, parents can play tag (or any other creative name children have for this game). The parent, who can spend the most playing time as “it,” can determine the pace of the game.
• Hula hooping This is a great activity to do while listening to music. When you and the kids get really good at it, you can have a hula-hooping contest in your living room.
• Dancing Have your very own private dance party! Crank up the music. You might learn some new moves from your kids.
• Jumping rope This is a great activity to get your heart pumping. Have a jump rope race. See who can jump rope the fastest while moving forward to reach the finish line.
What kinds of activities can you do with your family? When would you plan to be active with them? _______________________________________________
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Sleep Well, Make Healthier ChoicesGetting a good night’s sleep helps your mind and your body. Sleep helps with learning, memory, and mood. Sleep also prepares you to make healthier food and activity choices the next day.
Many people do no know that good sleep can help you regulate your weight.
Ten Easy Steps To Improve Your Sleep1. Go to sleep and wake up at about the same time each day. A regular
sleep/wake schedule will help your body get into a natural cycle.
2. Do not drink alcohol or caffeine 4 to 6 hours before going to sleep. Cut back on alcohol and caffeine during the day, too.
3. Minimize noise, light, and uncomfortably hot or cold temperatures in your bedroom.
4. Learn relaxation strategies to help you wind down. Keep worry out of the bedroom. Write down worries or to-do lists on a notepad next to your bed.
5. Create a sleep ritual to help your body prepare for sleeping. Deep breathing is a great way to relax the body.
6. Go to sleep only when you feel sleepy.
7. Avoid naps during the day. It will be easier to fall asleep at night.
8. If you can’t fall asleep, get up and do something else. Try not to lie in bed thinking about how you’re not sleeping.
9. Use your bed only for sleeping. You will associate your bed with sleep and relaxation.
10. If you’re still having trouble, talk to your health care provider about your sleep.
Are you able to get enough sleep? What are some simple changes you could make to sleep better?
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