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MDDALIM#94190112/19/07GREEN
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Daily Fitness andNutrition Journal
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Daily Fitness and Nutrition Journal
Published by McGraw-Hill, an imprint of The McGraw-HillCompanies, Inc., 1221 Avenue of the Americas, New York, NY10020. Copyright 2009, by The McGraw-Hill Companies,Inc. All rights reserved. No part of this publication may bereproduced or distributed in any form or by any means, orstored in a database or retrieval system, without the prior
written consent of The McGraw-Hill Companies, Inc., includ-ing, but not limited to, network or other electronic storage ortransmission, or broadcast for distance learning.
1 2 3 4 5 6 7 8 9 0 FGR/FGR 0 9 8
ISBN-13: 978-0-07-332567-5ISBN-10: 0-07-332567-8
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CONTENTSFITNESS 1First Steps 1Program Plans 2
Overall Program Plan 5Weight Training Program Plan 6
Stretching Program Plan 7Weight Training Logs 8Overall Fitness Program Logs 24
NUTRITION 49Tools for Monitoring Your Daily Diet 50
MyPyramid Food Guidance System 50
Recommended MyPyramid Food Group Intakes 51Estimating Food Intake 52Making Choices Within the Food Groups 54Self-Assessment: Portion Size Quiz 58Reading Food Labels 59
Preprogram Nutrition Logs 61Assessing Your Daily Diet 65
Nutrition Behavior Change Contract 66Tools for Improving Your Food Choices 68Dietary Guidelines for Americans 68Making Healthy Ethnic Food Choices 69S lf A Wh T i Y E i 70
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FITNESS
Physical activity and exercise are key components of awellness lifestyle. To live a long and healthy life, you mustbe active. The first part of this journal will help you developa personalized plan for your fitness program. Once you are
ready to put your plan into action, use the logs for weighttraining and for an overall exercise program to monitor theprogress of your behavior change program.
First Steps
Before you begin to plan your fitness program, you shouldmake sure that exercise is safe for you. If you are male and
under 40 or female and under 50, and in good health, exerciseis probably safe for you. If you are over these ages or havehealth problems, see your physician before starting an exer-cise program.
In addition, make sure that you are ready and motivatedto increase your level of activity. Below, list the benefits andcosts (pros and cons) of becoming more active and beginning
a fitness program; include both short-term and long-termeffects. Study your lists carefully. If you dont feel that thebenefits of activity outweigh the costs, youll have a moredifficult time sticking with your program.
F
itnessPlan
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Program Plans1. Determine your current fitness status and activity level. Below,
briefly describe your current fitness status and activitylevel. What types of physical activity do you currently en-gage in? At what intensity and for how long? If youveperformed formal fitness testing as part of a wellness orhealth course, include a summary of the results below.
Description of current activity/exercise habits:
_________________________________________________
_________________________________________________
_________________________________________________
_________________________________________________
__________________________________________________________________________________________________
_________________________________________________
Results of fitness tests (test name and results):
_________________________________________________
__________________________________________________________________________________________________
_________________________________________________
FitnessPlan
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2. Set goals. Based on your analysis of the costs and benefitsof fitness and your current activity and fitness levels, setgoals for your fitness program. Your goals can be specificor general, short or long term. In the first section, includespecific, measurable goals that you can use to track theprogress of your fitness program. These goals might bethings like raising your cardiorespiratory fitness rating, in-
creasing daily steps (as measured with a pedometer), orswimming laps for 30 minutes without resting. In the sec-ond section, include long-term and more qualitative goals,such as improving the fit of your clothes and reducingyour risk for chronic disease.
For each of your specific fitness goals, include a re-ward for achieving the goal. Rewards should be special,inexpensive, and preferably unrelated to food or alcohol.
Specific fitness goals:
1. Activity: ________________________________________
Current status: __________________________________
Goal: ____________________________________________
Target date:________________________________________
Reward: __________________________________________
2. Activity: ________________________________________
Current status:
F
itnessPlan
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3. Select activities. Your program should be based around car-diorespiratory endurance exercise, but it should includeactivities that will develop all the different components offitness. For example, your program might include bicy-cling, weight training, and stretching. Fill in the activitiesyouve chosen on the overall program plan on the nextpage and check the components that each activity will
develop.For weight training and stretching programs, you willneed to select specific exercises to strengthen and stretchthe different muscles of the body. Turn the page and fill inthe exercises youve chosen for the weight training andstretching program plans. For each exercise in your weighttraining program, select a starting weight and number ofrepetitions and sets; add these to the Weight TrainingProgram Plan.
4. Apply the FITT principle by setting a target frequency, inten-sity, and time for each activity. Add these to the programplan on the next page. For advice on choosing activities (ortype, the second Tin FITT) and for determining appro-priate frequency, intensity, and time (duration), refer to
your textbook, visit the Web site of the American Collegeof Sports Medicine (www.acsm.org), or consult an appro-priate fitness professional.
FitnessPlan
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F
itnessPlan
s(Check)
Freq
uency(Check)
MuscularEndurance
Flexibility
BodyComposition
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Intensity*
Time(Duration)
inyourta
rgetrangeforheartra
teorRPE.
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FitnessPlan
Muscle(s)developed
Weight(lb)Repetitions
Sets
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F
itnessPlan
Area(s)stretched
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WeightTraining
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
SetsReps
Wt
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Wt
Sets
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Weight Training Logs
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WeightTraining
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WeightTraining
Exercise/Date
Wt
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RepsWt
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WeightTrainin
g
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WeightTraining
Exercise/Date
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WeightTrainin
g
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WeightTraining
Exercise/Date
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WeightTrainin
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WeightTraining
Exercise/Date
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WeightTrainin
g
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WeightTraining
Exercise/Date
Wt
Sets
Reps
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RepsWt
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WeightTrainin
g
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WeightTraining
Exercise/Date
Wt
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WeightTrainin
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WeightTraining
Exercise/Date
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WeightTrainin
g
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Overall Fitness Program Logs
To use the overall fitness program logs, fill in the activitiesthat are part of your program. Each day, note the distanceand/or time you complete for each activity. For flexibility orweight training workouts, you may prefer just to enter a checkmark each time you complete a workout. At the end of eachweek, total your distances and/or times. If you are tracking
physical activity by counting steps with a pedometer, you canrecord daily steps and then calculate your weekly total ordaily average steps.
FitnessProgram
Activity M Tu W Th F Sa Su Weekly
Total
1. Walking (time) 30 40 30 45 145 min
2. Weight training 3 days
Date
SAMPLE
Oct 1824
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FitnessProgram
Activity M Tu W Th F Sa Su Weekly
Total
1.
2.
3.
4.
5.
6.
Date
Date
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FitnessProgram
Activity M Tu W Th F Sa Su Weekly
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2.
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4.
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6.
Date
Date
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FitnessProgram
Activity M Tu W Th F Sa Su Weekly
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2.
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6.
Date
Date
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Progress Check-Up: Week 6 of Program
Goals: Original Status Current Status
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
Resting heart rate: ______ bpm Blood pressure: ____/____
Below, list the activities in your program, and describe howsatisfied you are with each activity and with your overallprogress. List any problems youve encountered or any unex-
pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: ____________________________________________________________________________
Activity: ___________________ Status: _____________________FitnessProgram
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FitnessP
rogram
Activity M Tu W Th F Sa Su Weekly
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Date
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FitnessProgram
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FitnessP
rogram
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FitnessProgram
Progress Check-Up: Week 12 of Program
Goals: Original Status Current Status
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
Resting heart rate: ______ bpm Blood pressure: ____/____
Below, list the activities in your program, and describe howsatisfied you are with each activity and with your overallprogress. List any problems youve encountered or any unex-
pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: ____________________________________________________________________________
Activity: ___________________ Status: _____________________
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FitnessP
rogram
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Date
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FitnessProgram
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FitnessP
rogram
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Fitnes
sProgram
Progress Check-Up: Week 18 of Program
Goals: Original Status Current Status
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
Resting heart rate: ______ bpm Blood pressure: ____/____
Below, list the activities in your program, and describe howsatisfied you are with each activity and with your overallprogress. List any problems youve encountered or any unex-
pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: ____________________________________________________________________________
Activity: ___________________ Status: _____________________
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FitnessP
rogram
Activity M Tu W Th F Sa Su Weekly
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1.
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Date
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Fitnes
sProgram
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FitnessP
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Fitnes
sProgram
Progress Check-Up: Week 24 of Program
Goals: Original Status Current Status
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
Resting heart rate: ______ bpm Blood pressure: ____/____
Below, list the activities in your program, and describe howsatisfied you are with each activity and with your overallprogress. List any problems youve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: ____________________________________________________________________________
Activity: ___________________ Status: _____________________
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FitnessP
rogram
Activity M Tu W Th F Sa Su Weekly
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Date
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Fitnes
sProgram
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FitnessP
rogram
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FitnessProgram
Progress Check-Up: Week 30 of Program
Goals: Original Status Current Status
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________Resting heart rate: ______ bpm Blood pressure: ____/____
Below, list the activities in your program, and describe howsatisfied you are with each activity and with your overallprogress. List any problems youve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
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FitnessP
rogram
Activity M Tu W Th F Sa Su Weekly
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FitnessProgram
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FitnessP
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FitnessProgram
Progress Check-Up: Week 36 of Program
Goals: Original Status Current Status
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
__________________________ __________________________
Resting heart rate: ______ bpm Blood pressure: ____/____
Below, list the activities in your program, and describe howsatisfied you are with each activity and with your overallprogress. List any problems youve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
_______________________________________________________
Activity: ___________________ Status: _____________________
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NUTRITION
Nutrition is a vitally important component of wellness. Diet in-fluences energy levels, well-being, and overall health. A well-planned diet supports maximum fitness and protects againstdisease. This part of your journal will help you analyze yourcurrent eating habits, identify patterns that may be causing
you to shortchange yourself on nutrition, and put a more bal-anced eating plan into action.
To start monitoring, assessing, and improving your nutritionalhabits, follow these steps:
1. Review the tools for keeping a nutrition log provided on
pages 5060.2. Using these tools, fill out the Preprogram Nutrition Logfor 3 days.
3. Use the Assessing Your Daily Diet worksheets to analyzeyour daily nutritional intake. Note areas in your currentdiet that could be improved.
4. Complete the Behavior Change Contract. The informationin the Tools for Improving Your Food Choices section willhelp you identify unhealthy behaviors and plan how toimprove them.
5 Record your daily diet a second time in the Postprogram
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TOOLS FOR MONITORING YOUR DAILY DIET
MyPyramid Food Guidance System
The latest version of the USDA daily food guide, released in2005, is called MyPyramid. The MyPyramid food guidancesystem can help you get the most nutrition out of your caloriesand make smart choices from every food group. It emphasizesthat consuming a balance of servings from each group will
both meet the bodys nutritional needs and help reducechronic disease risk. The MyPyramid symbol is shown below,along with the recommended food group intakes for a 2000-calorie diet; for information on specific, personalized recom-mendations, refer to the following page.
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Recommended MyPyramid Food Group Intakes
The amount of food you should consume from each groupdepends on your overall calorie intake and activity level. Forexample, an active 18-year-old male would need to consumemore calories for weight maintenance than would a sedentary60-year-old female. For guidance in determining an appropri-ate calorie intake and food intake pattern for yourself, refer toyour text and/or the MyPyramid.gov Web site. At the site,
you can answer a few questions and receive a personalizedrecommendation.
Based on information from your text or the MyPyramid.govsite, fill in the right column in the chart of recommendationsbelow:
Group Recommended Daily Recommended DailyIntake: Sample for Intake: Your Calorie2000-Calorie Diet Level
Daily Energy Intake 2000 calories ______ calories
Grains 6 oz-eq ______ oz-eq
Whole grains 3 oz-eq ______ oz-eq
Other grains 3 oz-eq ______ oz-eqVegetables 2.5 cups ______ cups
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Estimating Food Intake
MyPyramid Portion Sizes GuideTo compare your diet to that recommended for your calorieintake, you need to track your portion sizes according toconsistent measures. Use the information in this chart to moreaccurately track your daily food intake.
Foods and Portion Size MeasuresGrains Group
1 oz equivalent =
1 slice bread
1 small muffin
1 cup ready-to-eat cereal flakes
1/2 cup cooked cereal, rice, grains,
or pasta
1 6-inch tortilla
Vegetable Group1/2 cup or equivalent (1 serving) =
1/2 cup cooked or raw vegetables
Serving Size Equivalents
1/2 cup of rice = an ice cream
scoop or one-third of a soda can
1 cup pasta = a small adult fist
or a tennis ball
12 oz muffin or roll = a plum or
large egg
2 oz bagel = a hockey puck or
yo-yo
1 tortilla = diameter of a small
plate
1/2 cup cooked vegetables = an
ice cream scoop or one-third of a
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Fruit Group
1/2 cup or equivalent (1 serving) = 1/2 cup fresh, canned, or frozen
fruit
1/2 cup fruit juice
1 small whole fruit
1/4 cup dried fruit
Milk Group
1 cup or equivalent =
1 cup milk or yogurt
11/2 oz natural cheese
2 oz processed cheese
Meat and Beans Group
1 oz equivalent =
1 oz cooked lean meat, poultry,
or fish
1/4 cup cooked dry beans
(legumes) or tofu
1 egg
1 t bl t b tt
1 medium fruit = a baseball 1/2 cup fruit = an ice cream scoop
or one-third of a soda can
1/2 cup juice = one-third of a soda
can
The following count as 1 cup: 1 large
banana, 8 strawberries, 32 grapes, 12
melon balls, 1/4 medium cantaloupe
1 oz cheese = your thumb, 4 dice,
or an ice cube
3 oz chicken or meat = deck of
cards or an audiocassette tape
1/2 cup cooked beans = an ice
cream scoop or one-third of a
soda can
2 tablespoons peanut butter =
a Ping Pong ball or large
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Making Choices Within the Food Groups
The average American diet is at or below the recommendedintake from most food groups, but we eat too much fat andadded sugars to meet the recommendations without gainingweight. The key is to make better food choices within thegroups and so get more nutrients for your calories. Keep theseguidelines in mind as you plan your meals:
General
Choose a variety of foods within each group. Differentfoods contain different combinations of nutrients.
If you are concerned about eating too much andgaining weight, concentrate on nutrient-densefoodsi.e., foods that are high in nutrients relative
to the amount of calories they contain.
Grains: Make Half Your Grains Whole
Americans currently consume an average of about 1 servingof whole grains per day. MyPyramid recommends that half ofall grain servings be whole grains, a minimum of 3 servings ofwhole-grain foods per day. Whole grains include the following:
whole wheat bulgur (cracked wheat)
whole rye millet
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Limit foods that are high in fat and sugar such as pas-
tries, croissants, cakes, and cookies.
Vegetables: Vary Your Veggies
Because vegetables vary in the nutrients they provide, it isimportant to consume a variety of types of vegetables toobtain maximum nutrition. To help boost variety, MyPyramidrecommends servings from five different subgroups within
the vegetables group; try to consume vegetables from severalsubgroups each week:
Dark green vegetables like spinach, chard, collards,bok choy, broccoli, kale, romaine, chicory, endive, andturnip, beet, dandelion, and mustard greens
Orange and deep yellow vegetables like carrots, winter
squash, sweet potatoes, and pumpkin Legumes like pinto beans, kidney beans, black beans,
navy beans, black-eyed peas, lentils, chickpeas, soy-beans, split peas, and tofu (legumes can be counted asservings of vegetables or as alternatives to meat)
Starchy vegetables like corn, green peas, hominy, limabeans, taro, and white potatoes
Other vegetables; tomatoes, bell peppers (red, orange,yellow, or green), green beans, and cruciferous vegeta-bles like cauliflower
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Milk: Get Your Calcium-Rich Foods
This group includes all milk and milk products, such asyogurt, cheeses (except cream cheese), and dairy desserts, aswell as lactose-free and lactose-reduced products.
Choose servings of low-fat and fat-free items from thisgroup. Limit serving sizes of high-fat choices.
Cottage cheese is lower in calcium than most cheeses.
For those who choose not to consume dairy products,calcium is also found in fortified breads and breakfastcereals, dried fruits, green leafy vegetables, legumes,and some soy foods.
Meat and Beans: Go Lean on Protein
This group includes meat, poultry, fish, dry beans and peas,eggs, nuts, and seeds.
Choose lean cuts of meat and skinless poultry, and trimaway all the fat you can see. Watch your serving sizescarefully.
Choose at least one serving of plant proteins, such asblack beans, lentils, or tofu, every day.
Oils: Know Your Fats
Th il t il th t dd d t f d d i
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each group. If this pattern is followed, then a small amount of
additional calories can be consumedthe discretionary calorieallowance. People who are trying to lose weight may choosenot to use discretionary calories.
For those wanting to maintain weight, discretionary calo-ries may be used to increase the amount of food from a foodgroup; to consume foods that are not in the lowest fat form orthat contain added sugars; or to add oil, fat, or sugars to foods.
Examples of discretionary solid fat calories include choosinghigher-fat meats such as sausages or chicken with skin, choos-ing whole milk instead of fat-free milk, and topping foodswith butter. Added sugars are found in sweetened beverages(regular soda, sweetened teas, fruit drinks), dairy products (icecream, some yogurts), and grain products (bakery goods).
Additional Resources
There are many Web sites with advice for making healthyshopping and food choices, as well as many sites presentingbasic cooking skills and recipes. The following are just a fewonline resources that can help you improve your diet:
American Heart Associationwww.deliciousdecisions.org
Dietary Guidelines for Americanswww.health.gov/dietaryguidelines
MyPyramid gov
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Self-Assessment: Portion Size Quiz
Now test your perception of portion sizes (check your answerson the next page).
1. An ounce and a half of hard cheeseequivalent to onecup from the milk grouplooks most likea. one domino.b. two dominoes.
c. three dominoes.2. A half cup of cooked pasta, considered an ounce-
equivalent from the grain group, most easily fits intoa. an ice cream scoop (the kind with a release handle).b. a ball the size of a medium grapefruit.c. a cereal bowl.
3. One drink of wine roughly fillsa. two-thirds of a coffee cup.b. one coffee cup.c. two coffee cups.
4. One 1/2-cup serving of green grapes consists of how manygrapes?
a. 10b. 15c. 20
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8. Two tablespoons of peanut butter make a ball the size of
a. a marble.b. a tennis ball.c. a Ping-Pong ball.
9. How many shakes of a five-hole salt shaker does it taketo reach 1 teaspoon (approximately the maximum amountof salt recommended per day)?a. 5
b. 10c. 60
10. There are eight servings in a loaf of Entenmanns RaspberryDanish Twist. A serving is the width ofa. one finger.b. two fingers.
c. four fingers.
Answers1. c 3. a 5. b 7. a 9. c2. a 4. b 6. a 8. c 10. b
Source: Whats in a Portion? Tufts University Diet and Nutrition Letter, September, 1994.Reprinted with permission, Tufts University Health and Nutrition Letter (1-800-274-7581).
Reading Food Labels
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Nutrition Facts
Amount per Serving
% Daily Value*
Total Fat 3g 5%
Cholesterol 30mg 10%
Sodium 775mg 32%
Protein 18g
Total Carbohydrate 34g 11%
Saturated Fat 1g 5%
Trans Fat 0.5g
Dietary Fiber 9g
Vitamin A 25% Vitamin C 0%
Calcium 12% Iron 20%
Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Sugars 5g
36%
Serving Size 1 cup (265g)Servings per Container 2
Calories 235 Calories from Fat 30
1. Serving size: Determine how many
servings there are in the food packageand compare it to how much youactually eat. You may need to adjustthe rest of the nutrient values basedon your typical serving size.
2. Calories and calories from fat:Note whether a serving is high incalories and fat.The sample foodshown here is low in fat, with only
30 of its 235 calories from fat.
3. Daily Values: Based on a 2000-calorie diet, Daily Value percentagestell you whether the nutrients in aserving of food contribute a lot or alittle to your total daily diet.
5% or less is low20% or more is high
4. Limit these nutrients: Look forfoods low in fat, saturated fat, transfat, cholesterol, and sodium.
5. Get enough of these nutrients:Look for foods high in dietary fiber,vitamin A, vitamin C, calcium, andiron.
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PREPROGRAM NUTRITION LOGS
Use the preprogram nutrition logs to keep track of everythingyou eat for 3 consecutive days. Break down each food iteminto its component parts and list them separately in thecolumn labeled Food. Then enter the portion size youconsume in the correct food group column; refer to the charton pages 5253. For example, a turkey sandwich might belisted as follows: whole-wheat bread, 2 oz-equiv of whole
grains; turkey, 2 oz-equiv of meat/beans; tomato, 1/3 cupvegetables; romaine lettuce, 1/4 cup vegetables; 1 tablespoonmayonnaise dressing, 1 teaspoon oils. It can be challenging totrack values for added sugars and especially oils and fats, butuse food labels and information in Appendixes B and C inyour text to be as accurate as you can. MyPyramid.gov hasadditional guidelines for counting discretionary calories. At
the bottom of the chart, keep count of the number of servingsof whole grains and the number of vegetable subgroups youconsume daily (whole grains and vegetable subgroups aredescribed on pp. 5455).
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Food
Preprogram Nutrition Log
DAY 1
Gra
ins
(oz-eq
)
Vege
tables
(cups)
Fru
it(cups)
Milk(cups
)
Mea
t/beans
(oz-eq
)
Oils
(tsp
)
So
lidfats(
g)
Adde
dsug
ars
(g/tsp
)
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Preprogram Nutrition Log
DAY 2
Food Gra
ins
(oz-eq
)
Vege
tables
(cups)
Fru
it(cups)
Milk(cups
)
Mea
t/beans
(oz-eq
)
Oils
(tsp
)
So
lidfats(
g)
Adde
dsugars
(g/tsp
)
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ASSESSING YOUR DAILY DIET
A balanced diet follows the MyPyramid recommendations. Fillin your recommended MyPyramid intakes from p. 51 and thenthe daily totals from your 3 days of preprogram food logs. Av-erage your daily totals and compare them to the MyPyramidrecommendations.
Day1
Day2
Day3
Averageof
3Days
MyPyramid
recommended
totals
Group
Grains (oz-eq)
Whole grains (oz-eq)
Vegetables (cups)
# of subgroups *
Fruit (cups)
Milk (cups)Meat/beans (oz-eq)
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NUTRITION BEHAVIOR CHANGE CONTRACT
Have you identified some areas of your diet where you dontmeet the MyPyramid recommendations? Perhaps you havemore than the recommended amount of added sugars in yourdiet or dont eat enough vegetables. Take a good look at yourcurrent diet and think about the changes you can make toimprove it. Use the Behavior Change Contract on the nextpage to record your plan for dietary change and the steps that
you will follow to reach your goal.
1. Fill in your name and your target for change. Examples ofbehavior change targets include increasing daily servingsof vegetables and decreasing intake of added sugars.
2. Enter a start date, final goal, and target completion date.Allow enough time to achieve your overall goal. Make
your goal specific, such as increasing fruit intake from2 servings per week to 3 servings per day.
3. Break your program into several stages and give yourself areward for achieving each mini-goal, in addition to areward for reaching your final goal.
4. List specific strategies for achieving your goal, includingsuch things as packing fruit in your backpack every
morning, getting up 15 minutes earlier to allow time for asit-down breakfast, and stocking your refrigerator withh lth b Y ill b bl i l
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Behavior Change Contract
1. I _____________________________________________ agree to________________________________________________________
2. I will begin on ______________________ and plan to reach my
goal of ____________________________ by __________________
3. In order to reach my final goal, I have devised the followingschedule of mini-goals. For each step in my program, I will givemyself the reward listed:
Mini-goal Target date Reward
_________________________ ____________ ____________
_________________________ ____________ ____________
_________________________ ____________ ____________
My overall reward for reaching my final goal will be
________________________________________________________
4. My plan for reaching my goal includes the following strategies:
________________________________________________________
________________________________________________________
________________________________________________________
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TOOLS FOR IMPROVING YOUR FOOD CHOICES
Dietary Guidelines for AmericansAs you plan to change your diet, keep in mind the DietaryGuidelines for Americans. These guidelines, which aredescribed in more detail in your textbook and online(www.health.gov/dietaryguidelines), provide a goodfoundation for a lifestyle that promotes health.
Consume a variety of nutrient-dense foods within andamong the basic food groups, while staying within energyneeds.
Control calorie intake to manage body weight.
Be physically active every day.
Increase daily intake of foods from certain groups: fruitsand vegetables, whole grains, and fat-free or low-fat milkand milk products.
Choose fats wisely for good health, limiting intake of satu-rated and trans fats.
Choose carbohydrates wisely for good health, limiting in-take of added sugars
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Making Healthy Ethnic Food Choices
Chinese
Indian
Italian
Choose More OftenChinese greensDishes that are steamed,
poached (jum), boiled (chu),roasted (kow), barbecued(shu), or lightly stir-fried
Fresh fish, seafood, skinlesschicken
Mixed vegetablesSoft noodlesSteamed rice or spring rollsTofu
Baked breads, such as chapatiBasmati riceDal (lentils)Dishes that are prepared masala
(curry), tandoori (roasted in aclay oven), or tikka (panroasted)
KabobsRaita (yogurt and cucumber
salad) and other yogurt-baseddishes or sauces
Cioppino (seafood stew)
Dishes that are grilled orprepared cacciatore (tomato-
based sauce), marsala (broth
Choose Less OftenCrab rangoonCrispy (Peking) duck or
chickenFried or crispy noodlesFried riceFried wontons or egg rollsSweet-and-sour dishes with
breaded and deep-friedmeat, poultry, or fish
Fried abreads, such as poori,bhatura, or paratha
Ghee (clarified butter)Korma (meat in cream
sauce)Molee and other coconut
milk-based dishesSamosas and pakoras (fried
dishes)
Antipasto (cheese, smoked
meats)Buttered garlic breadCannoli
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SOURCES: National Heart, Lung and Blood Institute. 2006. Guidelines on Overweightand Obesity: Electronic Textbook (http://www.nhlbi.nih.gov/guidelines/obesity/
e_txtbk/appndx/6a3b.htm; retrieved July 7, 2007); Duyff, R.L. 2006. The AmericanDietetic Associations Complete Food and Nutrition Guide, 2nd ed. Hoboken, N.J.: Wiley.
Mexican
Thai
Choose More Often
Burritos, fajitas, enchiladas,soft tacos, or tamales filledwith beans, vegetables,and lean meats
CevicheGazpacho, menudo, orblack bean soup
Nonfat or low-fat refriedbeans
Rice and beansSalsa, enchilada sauce, and
picante sauceSoft corn or wheat tortillas
Bean thread noodlesDishes that are barbecued,
sauted, broiled, boiled,
steamed, braised, ormarinated
Fish, basil, chili, or hotsauces
Sate (skewered and grilledmeats)
Choose Less Often
Crispy, fried tortillasDishes made with cheese orcheese sauce
Fried dishes (such as chilerellenos, chimichangas,flautas, and tostadas)
Fried ice creamGuacamoleRefried beans made with
lardSour cream or extra cheese
as toppings
Coconut milk soupMee-krob (crispy noodles)Peanut sauce or dishes
topped with nutsRed, green, and yellow
curries, which typicallycontain coconut milk
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Social (continued) Very Unlikely Very Likely
4. Feeling inadequate 1 2 3 4 5 6 7 8 9 10around others
Emotional5. Feeling bad, such as 1 2 3 4 5 6 7 8 9 10
being anxious or depressed6. Feeling good, happy, 1 2 3 4 5 6 7 8 9 10
or relaxed7. Feeling bored or having 1 2 3 4 5 6 7 8 9 10time on my hands
8. Feeling stressed or excited 1 2 3 4 5 6 7 8 9 10
Situational9. Seeing an advertisement 1 2 3 4 5 6 7 8 9 10
involving food or eating10. Passing by a bakery, 1 2 3 4 5 6 7 8 9 10cookie shop, or otherenticement to eat
11. Being involved in a 1 2 3 4 5 6 7 8 9 10party, celebration, orspecial occasion
12. Eating out 1 2 3 4 5 6 7 8 9 10
Thinking
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Physiological (continued) Very Unlikely Very Likely
18. Experiencing trembling, 1 2 3 4 5 6 7 8 9 10headaches, or lightheadednessassociated with not eating ortoo much caffeine intake
19. Experiencing fatigue 1 2 3 4 5 6 7 8 9 10or feeling overtired
20. Experiencing hunger pangs 1 2 3 4 5 6 7 8 9 10or urges to eat, even thoughIve eaten recently
ScoringTotal your scores for each area and enter them below. Thenrank the scores by marking the highest score 1, next highestscore 2, and so on. Focus on the highest-ranked areas first,but any score above 24 is high and indicates that you need to
work on that area.
Area Total Score Rank ScoreSocial (Items 14) ____________ ____________Emotional (Items 58) ____________ ____________Situational (Items 912) ____________ ____________Thinking (Items 1316) ____________ ____________
Physiological (Items 1720) ____________ ____________Lowering a High Score
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POSTPROGRAM NUTRITION LOGS
Now that you have analyzed your diet and targeted somechanges described in your Behavior Change Contract, youare ready to put your plan into action. Fill out this secondnutrition log, again keeping a record of everything you eatfor 3 consecutive days. Remember to record all foods andbreak down each food item into its component parts, listingthem separately. Enter the portion sizes you consume in the
correct food group column. For example, a turkey sandwichmight be listed as follows: whole-wheat bread, 2 oz-equiv ofwhole grains; turkey, 2 oz-equiv of meat/beans; tomato, 1/3 cupvegetables; romaine lettuce, 1/4 cup vegetables; 1 tablespoonmayonnaise dressing, 1 teaspoon oils. Refer to Appendixes Band C in your text and the MyPyramid.gov Web site foradditional guidelines. At the bottom of the chart, keep count of
the number of servings of whole grains and the number ofvegetable subgroups you consume daily (whole grains andvegetable subgroups are described on pp. 5455).
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Postprogram Nutrition Log
DAY 1
Food Gra
ins
(oz
-eq
)
Vege
tables
(cups)
Fru
it(cup
s)
Milk(cups)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp
)
So
lidfats(g)
Adde
dsu
gars
(g/tsp
)
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Postprogram Nutrition Log
DAY 2
Food Gra
ins
(oz
-eq
)
Vege
tables
(cups)
Fru
it(cup
s)
Milk(cups)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp
)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
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Postprogram Nutrition Log
DAY 3
Food Gra
ins
(oz-eq
)
Vege
tables
(cups)
Fru
it(cup
s)
Milk(cups)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
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ASSESSING IMPROVEMENT IN YOUR DAILY DIET
Fill in your recommended MyPyramid intakes from p. 51and then the daily totals from your 3 days of postprogramfood logs. Average your daily totals and compare them to theMyPyramid recommendations and to your preprogramaverage (from p. 65).
Day1
Day2
Day3
Averageof3days
(postprogram)
Averageof3days
(preprogram)
MyPyramid
recommended
totals
Group
Grains (oz-eq)Whole grains (oz-eq)
Vegetables (cups)
# of subgroups
Fruit (cups)
Milk (cups)
Meat/beans (oz-eq)
C l i B h i Ch C d f ll i i
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Completing a Behavior Change Contract and following itssteps helped me to
Areas of improvement that I will focus on in the future are
You can use the additional logs that follow (pp. 7985) to trackyour diet in the future; for tips on weight management, go top. 86.
N i i L
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Nutrition Log
Date _______
Food Gra
ins
(oz-eq
)
Vege
table
s(cups)
Fru
it(cup
s)
Milk(cup
s)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
N t iti L
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Nutrition Log
Date _______
Food Gra
ins
(oz-eq
)
Vege
table
s(cups)
Fru
it(cup
s)
Milk(cup
s)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
N t iti L
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Nutrition Log
Date _______
Food Gra
ins
(oz-eq
)
Vege
table
s(cups)
Fru
it(cup
s)
Milk(cup
s)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
Nutrition Log
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Nutrition Log
Date _______
Food Gra
ins
(oz-eq
)
Vege
table
s(cups)
Fru
it(cup
s)
Milk(cup
s)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
Nutrition Log
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Nutrition Log
Date _______
Food Gra
ins
(oz-eq
)
Vege
table
s(cups)
Fru
it(cup
s)
Milk(cup
s)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
Nutrition Log
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Nutrition Log
Date _______
Food Gra
ins(oz-eq
)
Vege
table
s(cups)
Fru
it(cup
s)
Milk(cup
s)
Mea
t/bea
ns
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
Nutrition Log
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Nutrition Log
Date _______
Food Gra
ins(oz-eq
)
Vege
table
s(cups)
Fru
it(cup
s)
Milk(cup
s)
Mea
t/beans
(oz-eq
)
Oils
(tsp)
So
lidfats
(g)
Adde
dsu
gars
(g/tsp
)
WEIGHT MANAGEMENT
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WEIGHT MANAGEMENT
CREATING A WEIGHT MANAGEMENT PROGRAM
Completing the preprogram and postprogram nutrition logswill help you monitor and improve your daily diet. If youdecide that your weight or percent body fat is above or belowthe amount that is appropriate for your size, gender, and age,
the information you have gathered with your nutrition logswill be an important part of a weight management program.This section outlines the general steps in a weight manage-ment program; in the next section youll track activity andfood choices to identify ways to create a negative energy bal-ance and lose weight.
Follow these steps to develop your weight managementprogram and put it into action:
1. Assess Your Motivation and CommitmentMake sure you are motivated and committed to your planfor weight management before you begin. It is important tounderstand why you want to change your weight or bodycomposition. You will generally be more successful if your
reasons are self-focused, such as wanting to feel good aboutyourself, rather than connected to others perceptions of you.
2. Set Goals
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After you have chosen a reasonable long-term weight or body-
fat percentage goal, break your progress into a series of short-term goals. You can include a small, non-food-related rewardlike a new CD or a night at the movies for successfully reach-ing each goal.
Goal Reward
1. _______________________ ___________________________
2. _______________________ ___________________________
3. _______________________ ___________________________
4. _______________________ ___________________________
3. Assess Your Current Energy Balance
When your weight is stable, you are burning approximatelythe same number of calories that you are taking in. In order tolose weight, you must consume fewer calories, burn morecalories through physical activity, or both. This will create anegative energy balance that will lead to gradual, moderateweight loss. Strategies for creating a negative energy balanceare discussed on page 89 of this journal.
4. Increase Your Level of Physical ActivityYou can increase your energy output simply by increasing
6. Track Your Physical Activity and Diet
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y yUse the weight management logs to record your daily physical
activities and dietary choices. These logs will help you un-cover potential calorie savings that will create a negativecalorie balance and help you lose weight.
For People Who Want to Gain Weight
If the goal of your weight management program is to increaseyour weight, youll need to create a positive energy balanceby taking in more calories than you use. The basis of a success-ful and healthy program for weight gain is a combination ofstrength training and a high-calorie diet. Strength training willhelp you add weight as muscle rather than as fat. To increaseyour calorie consumption, eat more high-carbohydrate foods,including grains, vegetables, and fruits. (Fatty, high-caloriefoods may seem like a logical choice for weight gain, but adiet high in fat carries health risks, and your body is likelyto convert dietary fat into body fat rather than into muscle.)Avoid skipping meals, add two or three snacks to your dailydiet, and consider adding a dietary supplement high in carbo-hydrates, protein, vitamins, and minerals. As with weight loss,a gradual program of weight gain is the best strategy.
CREATING A NEGATIVE ENERGY BALANCE
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A reasonable weight-loss goal is1/2
2 pounds per week.Depending on your individual characteristics, you willneed to create a negative energy balance of between 1750and 7000 calories a week, or 2501000 calories a day. Whilethis may seem daunting, you already make choices everyday that affect your energy balance significantly. Making afew decisions each day with your energy balance in mindcan add up to a successful weight management program.
First, review the sample weight management log on the nextpage that shows the daily activities of Elizabeth, a hypothetical21-year-old student weighing 130 pounds. As she goes throughher day, she has many opportunities to make choices that willaffect her energy balance. In the real world, you will be morelikely to make one or two choices each day that decrease the
number of calories you take in or increase the number of calo-ries you expend. The key is to be aware of your opportunitiesto affect your energy balance and to make healthy choices asoften as possible without making yourself feel deprived.
After you have reviewed this example, record and assess yourown daily choices using the blank weight management logs
that follow. Fill in your activities and your meals and snacks,and then think about alternatives you could have chosen.
CALORIE COSTS FOR COMMONS O S SS C S
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SPORTS AND FITNESS ACTIVITIES
When you change your energy balance by participating in anactivity that expends calories, how do you calculate how manycalories you have actually spent? Calorie costs are given herefor 10 common activities; use these as benchmarks for calculat-ing the calorie costs of other activities.
Multiply the number in the appropriate column (moderateor vigorous) by your body weight and then by the number ofminutes you exercise. (If you participate in your activity at alevel between moderate and vigorous, use a number betweenthe two values.) For example, if you weigh 150 pounds andplay tennis vigorously for 45 minutes, multiply .071 (value)by 150 (weight) and then by 45 (time) for a result of 479calories expended.
Approximate Calorie Cost
Activity Moderate Vigorous
Aerobic dance .046 .062
Basketball (half court) .045 .071
Bicycling .049 .071
Hiking .051 .073
J i d i 060 104
Sample Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Friday morning, Elizabeth eats Friday morning, Elizabeth eats 81breakfast: a croissant and a breakfast: a bowl of whole-graincup of coffee with cream. cereal, a glass of orange juice,
and a cup of coffee. She uses
most of a glass of skim milk forher cereal and puts the rest inher coffee.
Elizabeth drives to campus. Elizabeth walks 15 minutes to 57campus.
After class, Elizabeth visits her After class, Elizabeth meets 195friends dorm, where they watch her friend for a 25-minute jog.
the noon soap opera for an hour.For lunch, Elizabeth eats 2 slices After their jog, they have lunch 231of leftover pepperoni pizza and at the dorm; each has a turkeydrinks a soda. sandwich, an apple, and iced tea.
Elizabeth goes to her afternoon Elizabeth goes to her afternoon 142class. She wants a snack, so class. She wants a snack, so sheshe buys a candy bar from the buys a nonfat yogurt with fruit
vending machine. in the student union.Elizabeth drives home. Elizabeth walks 15 minutes home. 57
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
Daily Weight Management Log
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ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
es mfat
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ular
ItemsfromFast-FoodRestaurants
g
g
g
g
g
g
mg
mg
%DailyValue
Protein T
otalfatSaturatedfatTransfat Total carbohydra
te
Sugars
Fiber
Cholesterol SodiumVitaminA VitaminC Calcium
Iron
%calories
fro
m
1 1 6 3 5 6 2 6 0 9 5 5 3
14
19
10
45
30
29
17 8
14
21
24
21
13
5 6 411 8 9 3 4 2 6 4 9 8
34
40
34
75
75
42
36
24
18
42
46
29
83
- - -0.5
0.5 1 - 0 0
0.5 0 1 -
5 10 5 18 17 3 7 17 16 6 0 3 81
2 2 2 6 5 4 3 4 0 42 4 2 0
44
44
29
51
91
88 9
72 0
53 0
28
34
953
1060
740
1571
1788
1451
913
451
387
1131
928
526
357
0 7 0 16 13 12 13 61 -128 8 14 8
0 10 0 28 17 13 18 55 4 58 10 1 9
6 7 6 17 36 24 9 19-36 5 3 51
20 25 15 27 29 24 15 9-20 11 5 2
34
44
33
52
37
47
37
26
63
40
53
63
24
om).U
sedwithpermissionofArbys,Inc.
fat
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107/114
11 9
24 6 8 5
4.5 4
3.5 3 6
12
13
51 51 52 31 52 21 41 40 82 26 32 79
11 11 11 6 5 1 1 5 1 1 5 22 77
3 3 3 2 4
1 4 3 4 0
1 1 0
51
80
195
50
70
55 0 0
80
20
145 0
85
1020
880
1520
570
1440
960
590
460
720
560
740
220
330
10
10
15 4 2 2 0 0
200 2
10 2
15
15 15 15 6 2 0 15 0 60 2 0 0 6
15
15
30 8
10 2 2 6
15 4
15 4
50
30 30 45 15 20 6 4 6 15 2 15 6 2
32
39
59
51
55
50
45
45
33
64
50
53
34
otalfatSaturatedfat
TotalcarbohydrateSugars
Fiber
Cholesterol SodiumVitaminAVitaminC CalciumIron
%calories
from
f
g
g
g
g
mg
mg
%D
ailyValue
1.5 1
2.5
0.5
2.5 3
4.5
3.5 0 0 2 0
0.5T
ransfat
g
ssionfromBurgerKingBrands,Inc.
es mfat
8/3/2019 Fitness and Nutrition Journal
108/114
27 14 27 38 19 41 38 39 40 41 41 40 39 6 7 2 12 22
1 1 3 2 1 5 2 2 2 3 2 2 2 0 1 0 0 1
2 1 1 3 2 2 3 3 5 3 5 3 3 4 0 2 1 12
6 7 10 8 10 14 12 16 8 18 11 11 18 14 4.5 22 6 7
2.5 2.5 3.5 3 3.5 5 5 6 3.5 7 5 4.5 7 3.5 0.5 4 1.5 1.5
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
10
10
10
10
15
15
20
30
15
35
25
20
35
50
20
20 0
15
6 6 8 10 10 10 10 10 10 10 10 10 10 4 0 2 0 2
6 4 4 8 6 4 8 8 10 15 10 15 8 2 0 0 2 0
10 2 10 15 2 15 15 15 15 20 15 15 15 6 2 0 4 10
8 10 10 10 15 15 10 15 10 20 15 20 20 2 0 2 0 2
370
240
530
510
340
750
700
830
620
970
740
670
940
410
280
390
105
95
50 60 90 70 90130
110
140 80
160
100
100
160
130 40
200 60 38
roteinC
arbohydrates
Fiber
Sugars
Saturatedfat
Totalfat
TransfatCholesterol VitaminA VitaminC Calcium
Sodium
Iron
Calorie
from
g
g
g
g
g
g
mg
mg
Kcal
%Daily
Value
minosPizza,2004.Reproducedwith
permissionfromDominosPizzaLLC.
fat
8/3/2019 Fitness and Nutrition Journal
109/114
1 4 7 8 8 5 4 5 0 8 6 3 5 1 0 1 9
5 6 6 6
3
.5
1
.5 5 6 15
4
.5 5 1 1 0
1
.5
2
.5
1
.5
0 0 0 0 0 0 0 014 0 0 0
0.5 0 0
3.5 0
7 8 15 12 29 28 14 30 70 6 4 26 20 45 22 24 22
0 0 0 0 4 3 0 0 2 3 210 1
28
18 2 6
0 0 0 0 2 2 2 3 5 3 0 7 1 7 3 1 2
115
110
105 85 80 70 10
5 80 115 70 15 0 0 0 5 0 5
1020
870
970
850
1180
1060
740
1600
1680
830
540 10
560
730
270
640
470
2 4 2 2 6 6 4 4200 45 2 0 2 6 10 2 2
2 2 2 015
15 0 2 0
35 0
10 2 2
20 0
10
8 4 6 2 8 8 4 4 0 25 6 6 4 10 4 4 0
6 8 6 6 15 15 8 10 20 10 2 6 8 15 4 10 2
53
67
57
68
37
13
63
58
47
36
88
17
32 5
50
45
45
Totalfat
Sugars
Fiber
SodiumVitamin
A VitaminC CalciumIron
g
g
g
g
mg
mg
%DailyValue
Transfat
g
%calories
fromf
Saturatedfat
Total
ca
rboh
ydrate
Cho
lester
ol
dbyKF
CCorporationfromitswebsite(www.kfc.com)asofApril2007andsubjectto
rademarksofKFCCorporation.Rep
roducedwithpermissionfrom
KentuckyFriedChicken
s fat
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110/114
9 19 26 29 24 18 16 20 15 33 .5 9 13 15 12 32 18 2 14
3.5 7 12 10 8 4 3
.5 4 3 6 0 4 42.5 5 10 4 1 8
31 37 40 45 37 38 40 47 15 46 13 12 22 9 30 34105 31
102
6 8 9 9 8 5 5 0 0 0 9 5 4 4 3 2 47 21 84
2 3 3 3 3 2 1 5 0 0 0 3 3 0 2 1 3 1 1
25 65 90 75 70 35 40 0 35 90 5 90 55 20260
250 20 5 50
528
730
1190
1040
720
660
790
220
670
1550
170
1010
1020
530
820
1110
680
85
250
0 210 6 6 2 0 0 2 0 0
130
130 0
10 6 2 0
20
2 4 4 2 8 0 2 10 2 6 0 50 50 0 2 0 0 15 0
10
15
30
25
15
15
10 2 2 4 0
15
20 4
30 8
15
15
45
15 20 25 25 25 10 15 6 4 8 1 10 10 0 20 20 15 4 10
40
41
45
48
47
42
42
47
52
48
29
35
40
76
37
57
26
13
21
0.5 1
1.5
1.5
1.5 1 1 5
1.5
4.5 0 0
1.5 0 0 5 4 0 1
g
g
g
g
g
mg
mg
%
DailyValue
Totalfat
SaturatedfatTransfat
Sugars
Fiber
Cholesterol SodiumVitaminAVitaminCCalciumIron
%calorie
s
from
Totalcarbohydrat
m).UsedwithpermissionfromMcD
onaldsCorporation.Forthe
mostcueeentinformation,
riesromfat
8/3/2019 Fitness and Nutrition Journal
111/114
Totalfa
tSaturatedfat
Totalca
rboh
ydrate Sugars
Fiber
Chol
ester
ol Sodium
Vitam
inA
VitaminC
Calci
umIro
n
%calorfr
g
g
g
g
g
g
mg
mg
%DailyValue
Transfat
21 24 12 12 31 5 5 4.5 3
2.5 5 8 10
8 11 6 5 7 1.5 2
1.5 1
0.5 1
3.5 6
0 10.5 0
0.5 0 0 0 0 0 0 0 0
47 63 48 48 44 59 45 46 44 13 20 35 30
8 13 9 8 7 19 8 7 7 6 2 13 18
4 7 5 4 4 5 4 4 4 4 4 12 1
55 45 60 45 45 50 20 20 0 20 10 25 15
1770
1690
1110
1600
1010
1200
900
1000
500
580
990
990
150
10 15 10 10 10 8 8 8 8 60 0 15 6
35 60 40 35 35 40 30 35 35 50-20 0
15 20 15 15 15 8 5 6 6 6 4 8 0
25 40 40 25 30 25 35 25 25 10 6 20 6
42 39 27 29 53 12 16 14 13 20 30 25 43
ay.com
,6/30/2007.ReprintedbypermissionofSubway.
es fat
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112/114
3.5 6 4 5
1.5
3.5 7 5 8
3.5 6
10
3.5 6
10
13 7 9 3 3
13
15
21
28
20
28
30
29
51
54
49
76
27
60
56
39
41
77
19
23
1 2 2 6 3 6 4 4 4 4 5 6 2 4 8 4 3 5 1 1
3 3 3 2 2 3 3 2 8 8 6 9 7 10 14 3 7 12 7 1
25 40 25 40 20 40 40 45 45 5 45 55 15 30 65 70 35 12 15 15
350
370
630
530
550
800
620
650
1630
1190
1380
2120
730
1800
1420
1300
800
1280
670
740
4 10 4 6 4 8 8 6 15 10 15 15 10 15 20 10 8 8 10 15
2 6 2 6 10 6 6 8 6 8 15 4 8 15 20 0 8 8 6 6
810
10
10 8
10
15
10
20
20
20
30
20
15
30
45
10
20
15
10
6 6 10 15 10 10 15 15 30 25 25 40 10 25 25 20 10 20 8 8
47 57 40 41 25 44 55 49 38 24 31 40 39 37 48 50 51 50 33 35
Totalfat
Saturatedfat
Tota
l
carb
ohyd
rateSu
gars
Fibe
r
Choles
tero
l Sodium
Vitam
inA V
itamin
C Calciu
mIron%ca
lorie
from
g
g
g
g
g
mg
mg
%D
ailyValue
0 0 0 0 0 00.5 0 1
0.5
0.5 1
0.5 1
1.5 1
1.5 3
0.5 0T
ransfat
Reprod
ucedcourtesyofTacoBellCo
rporation.
8/3/2019 Fitness and Nutrition Journal
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73.5 7
1.5
2.5
2.5
3.5 2
0.5 12 3.
51.5
3.5
2.5
1.5
2.5 3 0 7
37 34 34 36 46 48 33 6 16 30 4 6 69 63 42 23 12 10 74
9 7 6 8 6 6 0 1 12 9 2 3 0 4 30 6 0 8 55
2 1 2 2 3 2 0 2 3 8 0 1 7 7 1 5 0 0 0
65 30 50 70 60 45 60 10 60 80 15 10 0 10 5 35 35 0 45
900
590
790
950
1320
1140
1470 24
0520
1090 40
0400
560 55 90 78
0520
170
200
8 0 10 6 6 6 0 100 70 80 0 0 4 4 2 4 0 0 20
8 0 6 10 8 8 0 35 50 35 0 0 15 60 2 4 0 0 0
4 2
1
0 4 4 4 2
1
0 6
4
5 4 6 2 8
2
2 8 0 0
4
0
25 20 20 20 15 15 6 6 10 20 2 2 10 15 6 15 2 4 20
42 29 46 19 32 31 39 57 9 45 87 70 44 11 33 27 59 0 23
fatSaturatedfa
Totalcarbohydra Sugars
Fiber
Cholesterol Sodium
VitaminAVitamin
C CalciumIron%calories
fromfat
g
g
g
g
m
g
mg
%DailyValu
e
10.5
0.5 0 0 0 0 0 0 1 0 0 1 0 0 0 0 0 0T
ransfat
g
ReproducedwithpermissionfromWen
dysInternational,Inc.TheinformationcontainedinWendys
nal,Inc.,itssubsidiaries,affiliates,fran
chises,andemployeesdonotassumeresponsibilityfora
)toan
yfoodproductprovidedinourrestaurants.Weencourageanyo
newithfoodsensitivities,
sConsumerRelationsDepartmenttoobtainthemostup-to-dateinformation.
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MDDALIM#94190112/19/07GREEN