BodyWorks Teen Food and Fitness Journal - PDF by mmm3

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									 A To o l k i t f o r H e a l t h y G i r l s & S t r o n g Wo m e n




     MY JOURNAL:
F O O D A N D F I T N E S S D I A RY 4 T E E N S




                                                           www.womenshealth.gov
            U.S. Department of Health and Human Services   800-994-WOMAN (9662)
            Office on Women’s Health                            TDD: 888-220-5446
   name




  address




phone number
USING YOUR DIARY
Writing in a food and fitness diary is a good way to
understand your current habits, identify areas for
improvement, and recognize the progress you make.


How to use your journal
1 Write in your journal right after you eat or finish a
  physical activity. Carry your journal with you
                                                          A parent/caregiver can
  throughout the day.
                                                          support you by:
2 Be honest. Write down everything you eat, even
                                                          N Helping you think of
  one cookie.
                                                             goals.
3 Include drinks.
                                                          N Planning nutritious
4 Write down how you are feeling. It can help you            meals and shopping for
  figure out if you are eating because you are hungry        healthy foods.
  or for other reasons.                                   N Joining you in physical

5 Review your journal at the end of each week.               activities for the whole
                                                             family.

                                                          You can also talk about
                                                          your journal or diary entries
                                                          with a doctor, nurse, or
                                                          registered dietitian. They
                                                          can give you feedback
                                                          and advice on what types
                                                          of changes to make.
Notes   Write down any successes or obstacles you face and new goals you

        want to set.
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
Notes
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
Notes
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
Notes
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
Notes
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
Notes
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
                        Sunday      Monday      Tuesday     Wednesday      Thursday          Friday      Saturday




 Breakfast


                 mood            mood        mood         mood          mood          mood            mood




   L unch



                 mood            mood        mood         mood          mood          mood            mood




   Dinner



                 mood            mood        mood         mood          mood          mood            mood




   Snacks
                 mood            mood        mood         mood          mood          mood            mood




  Exercise
(type & amount
    of time)
Notes
Notes
Notes
  1            2             3                 4               5            6                 7
 Decide     See where    Understand       Recognize the      Set goals   Shop, cook,       Support a
to live a    you are    healthy eating     benefits of       and plan    eat together   healthy lifestyle
healthy        now                       physical activity                              for your family
lifestyle

								
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