Free blank nutritional log that you can print and bound as a diary. Each page is in word or pdf. format and included weekly and daily sections. Keeping a journal helps you monitor your diet to make sure you are getting all the nutrients your body needs live a healthy life. You can use it in a binder, upload it to your Google docs or save it directly to your computer.
Since poor nutrition and obesity are implicated in many chronic diseases, personal fitness trainers have a responsibility to provide educational information about the fundamentals of a healthy diet whenever it is appropriate.
Daily nutritional log (Word Format)
Daily nutritional log (Pdf Format)
|
Food Group |
Suggested Daily Servings |
What Counts as a Serving |
|
Breads, cereals and other grain products |
6-11 servings; include several servings of whole-grain products daily. |
1 slice of bread; hamburger bun or English muffin; a small roll or muffin; 3-4 small, or 2 large, crackers; ½ cup cooked cereal, rice or pasta; 1 oz. cold cereal |
|
Fruits (citrus, melons, berries, other fruits) |
2-4 servings |
A whole fruit such as a medium apple, banana or orange; a grapefruit half; a melon wedge; ¾ cup of juice; ½ cup of berries; ¼ cup of dried fruit. |
|
Vegetables |
3-5 servings; include all types regularly; use dark green leafy vegetables and dry beans and peas several time a week. |
½ cup of cooked vegetables; ½ cup chopped raw vegetables; 1 cup of leafy raw vegetables, such as lettuce or spinach. |
|
Meat, poultry, fish and alternatives (eggs, dry beans and peas, nuts, seeds) |
2-3 servings |
Amount should total 5-7 oz. of cooked lean meat, poultry or fish a day. Count 1 egg, ½ cup cooked beans, or 2 T. of peanut buter as 1 oz. meat. |
|
Milk, cheese, and yogurt (low or non-fat types) |
2-3 servings |
1 cup of milk; 8 oz of yogurt; 1 ½ oz. of natural cheese; 2 oz. f processed cheese. |
|
Fats, sweets, and alcoholic beverages |
Avoid too many fat and sweets. If you drink alcoholic beverages, do so in moderation. |
1 oz. of pure alcohol equals; 12 oz beers. Two small glasses or wine, or 1 ½ fluid oz. of spirits. |