Tools for Reaching My Healthy Eating Goals

My Food and Activity Journal

Writing in a diary is a good way to track your progress in meeting your healthy eating and physical activity goals. It can also help with the small changes you may want to make. Below is a sample to get you started. You may want to make copies of this page so you can track your progress for more than one week. Here are some hints:

Write things down as soon as possible.
Write down everything you eat, even if it's just one cookie.
Include drinks.
Write down how you were feeling. It can help you figure out if you ate because you were hungry or for other reasons.
Be honest. A journal is meant to help you, not judge you.

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Breakfast	2 hardboiled eggs, 1 piece of toast, 1 glass of orange juice
Mood
Lunch	Chicken breast sandwich on whole wheat bread, carrot sticks, low-fat yogurt, 1 glass water
Mood
Dinner	Spaghetti and meatballs, 2 pieces of garlic bread, vegetable salad, 1 glass low-fat milk, 1 slice apple pie
Mood
Snacks	1 apple, 5 chocolate chip cookies
Mood
Physical Activity (type & amount of time)	30 minutes walking and 30 minutes swimming

Adapted from: BodyWorks 4 Teens, U.S. Department of Health and Human Services, Office on Women's Health.

My Goals

Fill in the blank forms below to set your goals. See "Setting My Goals" to learn more about setting concrete goals for healthy eating and physical activity.

My Goal
My reason for this goal
Steps I'll take
Who will help me
When I'll start
Challenges that may occur and how I'll solve them
When I'll meet my goal
How I'll reward myself

My Goal
My reason for this goal
Steps I'll take
Who will help me
When I'll start
Challenges that may occur and how I'll solve them
When I'll meet my goal
How I'll reward myself

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