Sample Diary for Women

Oct. 7

BREAKFAST

Food (include all foods and amounts):

1 cup mini raisin-filled shredded wheat

1 cup 2% milk

1 cup coffee with 2% milk

and 1 packet artificial sweetener

MOOD

Great! A busy day ahead, but I feel good.

LUNCH

Food (include all foods and amounts)

Tuna fish salad on roll (approximately 4 oz.

tuna mixed with 2 Tbsp. mayonnaise),

lettuce and tomato

1 apple

MOOD

Fine. Work is hectic, but lunch with Judy was fun.

DINNER

Food (include all foods and amounts)

4 oz. grilled chicken

1 cup steamed green beans

2 cups salad with 2 Tbsp. Russian dressing

1 baked potato with 3 Tbsp. sour cream

MOOD

Peter and I "discussed" the remodeling

costs over dinner.

SNACKS

Food (include all foods and amounts)

3 cups light microwave popcorn

1 cup vanilla swirl ice cream

MOOD

Tired, but fine.

Number of glasses water consumed: 4

Number of minutes aerobic exercise: 0

Type of exercise:

Number of minutes strength training: 0

Medication (type/quantity): 0

Vitamins (type/quantity): 1 multivitamin

Number of hours slept last night: 7

HOW I DID TODAY

How well I met my food and fitness goals; handled periods of stress, boredom and other moods; and how I plan to cope better next time:

Not bad, considering I was tired and

dinnertime wasn't so pleasant.

I've got to skip that 3:00 ice cream break

at work.

TOMORROW'S GOALS/SPECIAL CHALLENGES

Stressful periods I anticipate--parties, restaurant dining and so forth--and the ways I intend to handle them:

Tomorrow the boss is taking my

department to lunch. I have to be extra

careful with the butter and bread

basket!

OTHER NOTES TO MYSELF

Additional words of advice/encouragement/praise:

I can't wait to get started on my exercise

program! I'm determined to make this my

last diet ever!

WEIGHT (record only once weekly)

147 lbs.

MEASUREMENTS (record only once weekly)

Bust/Chest: 39"

Waist: 291/2""

Hips: 381/2""

Thighs: 23""

* Shredded Wheat is a great choice! Good source of fiber.

* Try 1% low-fat or skim milk to cut fat even more.

* Could use some fresh fruit--how about an orange?

* Next time, make it whole- grain instead of white bread.

* Turkey would've been a better choice than tuna. If preparing at home, substitute low-fat mayo.

* Apple: Filling and good source of fiber.

* Chicken's a great choice, provided you don't eat the skin.

* Steaming: Terrific. A great way to retain vitamins and minerals.

* Next time, choose the low-fat or fat-free kind of Russian dressing.

* Potato is a good source of fiber and vitamin C, but swap the sour cream for the low-fat kind or fresh herbs.

* Check out the amount of fatin popcorn--light may not necessarily mean low in fat.

* Try ice milk or sorbet instead of ice cream.

* Try for 6 to 8 glasses of water a day.

* A 20-minute walk would've been good.

* Shoot for two exercise sessions per week.