FOOD JOURNAL ===> Sample

I am going to share with you, a sample of what an average day of my food journal might look like, this was an actual day… PLEASE keep in mind, this is for ME only… the point of the sharing is to show you how to stream line it and to actually record what you eat, and the calories. THEN YOU are accountable to YOU.

When I was in practice, I would have a client keep track of what they ate for ONE week prior to coming back to make changes, it was the initial consultation. It was just simply if it passes your lips, you wrote it down.

It was amazing that there was MUCH that individuals did NOT put down… LIKE… tasting as you are cooking… eat a spoon of whatever, you still ate it, you still ingested calories lol!! I remember having clients on the phone and asking them, what they just ate… “Oh nothing, I was just tasting dinner to see if it was seasoned enough”… so you ate something? lol!

There are soooo many little things we do like that, we totally forget… hand to mouth… what was it!! Write it down!

*** You will notice I do NOT write down the calories for the Vegetables on my journal, that's because on average, the over all total amount at each sitting is NOT a serving size and all combined might equal a serving size which would be around 30-40 calories at the most. And still, with adding these in... my totals are good for me :o)

And even though I have NOT written it down here, your water intake should also be recorded, just to make sure you got what you needed... even if its just at the end of the day ♥

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SAMPLE FOOD JOURNAL PAGE
1/3 Cup Egg Whites (45 Cal)
Mushrooms
1/2 Pita Pocket (55)
Latte (175)
(275 Cal. Total)

1 Small Apple
(65 Cal total)

Spring Salad Mix w/ 1/2 Can Tuna (60)
1 & 1/2 Tbsp Homemade Honey Balsamic Dressing (120)
Raw Mushrooms + Tomatoes + Onions
(180 Cal. Total)

Vanilla Protein Shake made w/water 8oz (110 Cal)
Small Banana (100 Cal)
(210 Cal. Total)

1/2 Cup Pasta (155 Cal)
1 Tbsp Olive Oil w/Seasonings (100 Cal)
1 Tbsp Pine Nuts (52 Cal)
1 Tsp Parmesan Cheese (40 Cal)
Red Pepper + Carrots
(342 Cal Total)

1 Flax Blueberry Cookie
(35 Cal Total)

*Total Caloric Intake for the Day 1107

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*Which is for ME only… each individual should see their medical practitioner for advice and counseling on how many calories their body needs per day. It WILL vary based on your level of being overweight/obese. And THEY are the expert about YOU.

** YOUR Doctor is the only one who can or should advise YOU regarding your Caloric Intake.**