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Healthy Lifestyle: Diet and Exercise Log

for following a healthy lifestyles

How to use this Log

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

Follow these guidelines for healthy living each day.

Healthy Eating Log

  Date:___________

Fat Grams Healthy Eating Log

  Date:___________

Fat Grams
Breakfast

 

 

  Breakfast  
Lunch

 

 

  Lunch  
Dinner

 

 

  Dinner  
Snack

 

 

 Snack

 

Total Fat Grams Used

Total Fat Grams Used

Fat Grams Saved

Fat Grams Saved

GUIDELINES FOR HEALTHY LIVING 

GUIDELINES FOR HEALTHY LIVING

Milk __   __  Milk __   __ 
Fruits & Veggies  __  __  __  __  __  __  __  __  __  Fruits & Veggies  __  __  __  __  __  __  __  __  __ 
Water __  __  __  __  __  __  __  __ Water __  __  __  __  __  __  __  __
Activity (10 minutes per box) __  __  __  __  __  __ Activity (10 minutes per box) __  __  __  __  __  __

Quick Reference for foods high in fiber:

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

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

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

You may want to purchase a fat gram counter booklet to help calculate dietary fat. One pocket-sized guide is The T-factor Fat Gram Counter by Jamie Pope et al. - $3.39.(also available as a fast-foods directory).

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


Form design by UHCS. Used with permission.

Reading Food Labels  |  Counting Fat Grams  |  Fats and Cholesterol  |  Becoming a Leaner Cook  |  Dietary Supplements   |  The DASH Diet  |  Healthy Lifestyle  |  Mediterranean Diet  |  Nutrition and Health  |  Diet and Exercise Log

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1999-2000; updates: 2002, 2004, 2005, 2007 Women's Heart Foundation, Inc. All rights reserved. Unauthorized use prohibited. The information contained in this Women's Heart Foundation (WHF) Web site is not a substitute for medical advice or treatment, and WHF recommends consultation with your doctor or health care professional.