daily fitness and nutrition journal - los angeles fitness... · daily fitness and nutrition journal...
TRANSCRIPT
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 © 2005, 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 priorwritten 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 7 6 5 4
ISBN 0-07-284432-9
www.mhhe.com
DFJ Final pages 6/10/04 2:32 PM Page ii
CONTENTS
FITNESS 1First Steps 1Program Plans 2
Overall Program Plan 2Weight Training Program Plan 6Stretching Program Plan 7
Weight Training Logs 8Overall Fitness Program Logs 24
NUTRITION 53Tools for Monitoring Your Daily Diet 54
The Food Guide Pyramid 54Food Groups and Recommended Servings 55Making Choices Within the Food Groups 56Self-Assessment: Portion Size Quiz 58Reading Food Labels 59
Preprogram Nutrition Logs 61Assessing Your Daily Diet 65Nutrition Behavior Change Contract 66Tools for Improving Your Food Choices 68
Dietary Guidelines for Americans 68Making Healthy Ethnic Food Choices 69Self-Assessment: What Triggers Your Eating 70
Postprogram Nutrition Log 73Assessing Improvement in Your Daily Diet 77Nutrition Logs 79
WEIGHT MANAGEMENT 86Creating a Weight Management Program 86Creating a Negative Energy Balance 89Calorie Costs for Common Activities and Sports 90Sample Daily Weight Management Log 91Daily Weight Management Logs 92
APPENDIX Nutritional Content of Popular Items from Fast-Food Restaurants 101
iii
DFJ Final pages 6/10/04 2:32 PM Page iii
FITNESS
Physical activity and exercise are key components of a wellness lifestyle. To live a long and healthy life, you must be active. The first part of this journal will help you develop a personalized plan for your fitness program. Once you areready 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 andunder 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 beginninga fitness program; include both short-term and long-term effects. Study your lists carefully. If you don’t feel that thebenefits of activity outweigh the costs, you’ll have a more difficult time sticking with your program.
Benefits of increased physical activity:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Costs of increased physical activity:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
1
Fitness P
lan
DFJ Final pages 6/10/04 2:32 PM Page 1
Overall Program Plan
1. 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 you’veperformed 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): _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Are you satisfied with your current activity and fitnesslevels? Why or why not?_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
2
Fit
ness
Pla
n
DFJ Final pages 6/10/04 2:32 PM Page 2
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 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. Current status: _____________ Goal: _________________
Target date: _________ Reward: _____________________2. Current status: _____________ Goal: _________________
Target date: _________ Reward: _____________________3. Current status: _____________ Goal: _________________
Target date: _________ Reward: _____________________4. Current status: _____________ Goal: _________________
Target date: _________ Reward: _____________________5. Current status: _____________ Goal: _________________
Target date: _________ Reward: _____________________
General goals:1. _________________________________________________2. _________________________________________________3. _________________________________________________4. _________________________________________________5. _________________________________________________
3
Fitness P
lan
DFJ Final pages 6/10/04 2:32 PM Page 3
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 activitiesyou’ve 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 you’ve 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 FIT principle by setting a target frequency, intensity,and time for each activity. Add these to the program plan onthe next page. For advice on choosing activities and fordetermining appropriate frequency, intensity, and time(duration), refer to your textbook, visit the Web site of theAmerican College of Sports Medicine (www.acsm.org), orconsult an appropriate fitness professional.
5. Begin and monitor your program. Use the logs provided hereto monitor your progress (see the weight training logs onpp. 8–23 and the overall fitness program logs on pp.24–25). Be sure to complete the built-in progress check-upsevery 6 weeks. To further track changes in your fitness sta-tus, record your starting resting heart rate (taken after 10minutes of complete rest) in beats per minute and yourblood pressure.
Date: ______________
Resting heart rate: _____ bpm Blood pressure: ____/____
4
Fit
ness
Pla
n
DFJ Final pages 6/10/04 2:32 PM Page 4
Fitness P
lan
Com
pon
ents
(C
hec
k✔
)
Fre
quen
cy (
Ch
eck
✔)
Act
ivit
ies
1. 2. 3. 4. 5. 6.
CardiorespiratoryEndurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Intensity*
Time (Duration)
*You
sho
uld
cond
uct
acti
viti
es f
or a
chie
ving
CR
E g
oals
at
your
tar
get
hear
t ra
te o
r R
PE v
alue
.
Ove
rall
Pro
gram
Pla
n
5
DFJ Final pages 6/10/04 2:32 PM Page 5
Fit
ness
Pla
n
6
Exe
rcis
e
Mu
scle
(s)
deve
lope
d
W
eigh
t (l
b)
Rep
etit
ion
s
Sets
Wei
ght
Tra
inin
g P
rogr
am P
lan
DFJ Final pages 6/10/04 2:32 PM Page 6
Fitness P
lan
7
Exe
rcis
e
Are
a(s)
str
etch
ed
Stre
tch
ing
Pro
gram
Pla
n
DFJ Final pages 6/10/04 2:32 PM Page 7
8
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Weight Training Logs
DFJ Final pages 6/10/04 2:32 PM Page 8
9
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 9
10
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 10
11
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 11
12
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 12
13
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 13
14
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 14
15
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 15
16
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 16
17
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 17
18
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 18
19
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 19
20
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 20
21
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 21
22
Wei
ght T
rain
ing
Exercise/Date
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 22
23
Weight T
raining
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
Wt
Sets
Reps
DFJ Final pages 6/10/04 2:32 PM Page 23
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.
24
Fit
ness
Pro
gram
Activity M Tu W Th F Sa Su WeeklyTotal
1. Walking (time) 30 40 30 45 145 min
2. Weight training ✔ ✔ ✔ 3 days
3. Stretching ✔ ✔ ✔ 3 days
4. Swimming (yards) 800 800 yards
5.
6.
Date
SAMPLEOct 18–24
DFJ Final pages 6/10/04 2:32 PM Page 24
25
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 25
Fit
ness
Pro
gram
26
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 26
Fitness P
rogram
27
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 27
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 you’ve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________
What is your overall response to your program so far? Howdo you feel about your program and its effects?
28
Fit
ness
Pro
gram
DFJ Final pages 6/10/04 2:32 PM Page 28
Fitness P
rogram
29
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 29
30
Fit
ness
Pro
gram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 30
31
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 31
Fit
ness
Pro
gram
32
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 you’ve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________
What is your overall response to your program so far? Howdo you feel about your program and its effects?
DFJ Final pages 6/10/04 2:32 PM Page 32
33
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 33
34
Fit
ness
Pro
gram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 34
35
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 35
Fit
ness
Pro
gram
36
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 you’ve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________
What is your overall response to your program so far? Howdo you feel about your program and its effects?
DFJ Final pages 6/10/04 2:32 PM Page 36
37
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 37
Fit
ness
Pro
gram
38
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 38
39
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 39
Fit
ness
Pro
gram
40
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 you’ve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________
What is your overall response to your program so far? Howdo you feel about your program and its effects?
DFJ Final pages 6/10/04 2:32 PM Page 40
41
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 41
Fit
ness
Pro
gram
42
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 42
43
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 43
Fit
ness
Pro
gram
44
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 you’ve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________
What is your overall response to your program so far? Howdo you feel about your program and its effects?
DFJ Final pages 6/10/04 2:32 PM Page 44
45
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 45
Fit
ness
Pro
gram
46
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 46
47
Fitness P
rogram
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 47
Fit
ness
Pro
gram
48
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 you’ve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________
What is your overall response to your program so far? Howdo you feel about your program and its effects?
DFJ Final pages 6/10/04 2:32 PM Page 48
Fitness P
rogram
49
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 49
Fit
ness
Pro
gram
50
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 50
Fitness P
rogram
51
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
Activity M Tu W Th F Sa Su WeeklyTotal
1.
2.
3.
4.
5.
6.
Date
DFJ Final pages 6/10/04 2:32 PM Page 51
Fit
ness
Pro
gram
52
Progress Check-Up: Week 42 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 you’ve encountered or any unex-pected costs or benefits of your fitness program so far.
Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________
What is your overall response to your program so far? Howdo you feel about your program and its effects? Do you thinkyou will stick with your program? Why or why not?
DFJ Final pages 6/10/04 2:32 PM Page 52
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 causingyou 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 onpages 54–60.
2. Using these tools, fill out the Preprogram Nutrition Log for 3 days.
3. Use the Assessing Your Daily Diet worksheets to analyzeyour daily nutritional intake. Do you see some areas inyour current diet that could be improved?
4. Complete the Behavior Change Contract. The information in 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 PostprogramNutrition Log.
6. Analyze your revised diet and compare it to your originaldiet.
Once you understand your nutritional needs and habits, youcan make reasonable and healthy choices for weight manage-ment. Additional nutrition log pages are provided for longerterm monitoring of your diet.
53
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 53
TOOLS FOR MONITORING YOUR DAILY DIET
The Food Guide Pyramid
Use the Food Guide Pyramid as a guide to daily food choices.The Pyramid is an outline of what to eat each day—not a rigidprescription, but a general guide that lets you choose a health-ful diet that’s right for you. It calls for eating a variety of foodsto get the nutrients you need and at the same time the rightamount of calories to maintain a healthy weight.
54
Nut
riti
on
Fats, Oils, &SweetsUSESPARINGLY
Milk, Yogurt,& CheeseGroup2–3 SERVINGS
VegetableGroup3–5SERVINGS
Meat, Poultry, Fish,Dry Beans, Eggs,
& Nuts Group2–3 SERVINGS
Fruit Group2–4
SERVINGS
Bread, Cereal,Rice, & PastaGroup6–11SERVINGS
Sugars (added) Fat (naturally occurring and added)These symbols show fats, oils, and added sugars in foods.
Figure 1. The Food Guide Pyramid
Source: Center for Nutrition Policy and Information. 1996. Food Guide Pyramid.USDA, Home and Garden Bulletin No. 252.
DFJ Final pages 6/10/04 2:32 PM Page 54
Food Groups and Recommended Servings
The recommendations of the Pyramid are based on servingsizes. Refer to this table for the recommended number ofservings and some examples of serving sizes for each group:
Number Food Group of Servings Foods and Serving Sizes
Milk, yogurt, 2–3 1 cup milkand cheese 11/2 oz cheese
2 oz processed cheese1 cup yogurt
Meat, poultry, 2–3* 2–3 oz cooked meat, poultry, fishfish, dry beans, 1–11/2 cups cooked dry beanseggs, and nuts 4 tbsp peanut butter
2 eggs1/2–1 cup nuts
Fruits 2–4 1 medium or 2 small whole fruit(s)1 melon wedge1/2 cup berries1/2 grapefruit1/4 cup dried fruit1/2 cup cooked or canned fruit3/4 cup juice (100% juice)
Vegetables 3–5 1/2 cup raw or cooked vegetables1 cup raw leafy vegetables3/4 cup juice
Bread, cereals, 6–11 1 slice of breadrice, and pasta 1/2 hamburger bun, English muffin,
or bagel (depending on size)1 small roll, biscuit, or muffin1 oz ready-to-eat cereal1/2 cup cooked cereal, rice, or pasta5–6 small or 2–3 large crackers
Fats, oils, Foods from this group should not replace any from and sweets the other groups. Amounts consumed should be
determined by individual energy needs.
*Your total daily intake should be the equivalent of 5–7 ounces ofcooked lean meat, poultry, or fish. The following portions of nonmeatfoods are equivalent to 1 ounce of lean meat: 1 egg, 2 tbsp peanut butter,1/3 cup nuts, 1/4 cup seeds, 1/2 cup tofu.
55
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 55
When you use the table on the previous page to determine the number of servings you should be eating from each foodgroup, remember that the range of servings is designed toaccommodate a range of calorie levels depending on age,gender, and level of activity. The low end of the recommendedrange of servings is about right for many sedentary womenand older adults; the middle of the range is about right formost children, teenage girls, active women, and many seden-tary men; and the top of the range is about right for teenageboys, many active men, and some very active women.
Making Choices Within the Food Groups
As shown in the Food Groups and Recommended Servingstable, you can choose from a variety of foods in each foodgroup to fulfill your daily needs. The average American diet is at or below the low end of the servings range for most foodgroups, but we eat too much fat and added sugars to meet therecommendations without gaining weight. The key is to makebetter food choices within the groups and so get more nutri-ents for your calories. Keep these guidelines in mind as youplan 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-dense foods—foods that are high in nutrients relative to the amountof calories they contain.
Milk, yogurt, and cheese
• Pick nonfat milk and yogurt over whole milk and regular yogurt.
• Choose “part skim” or low-fat cheeses, ice milk, andfrozen yogurt over their higher-fat counterparts.
• If you are trying to increase your calcium consump-tion, remember that cottage cheese is lower in calciumthan many other dairy products.
56
Nut
riti
on
DFJ Final pages 6/10/04 2:32 PM Page 56
Meat, poultry, fish, dry beans, eggs, and nuts
• The choices lowest in fat in this group are lean meat,skinless poultry, fish, and dry beans and peas.
• Trim the fat from meat and prepare it by broiling,roasting, or boiling.
• Use egg yolks, nuts, and seeds in moderation.
Fruits
• Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit over fruit in heavy syrups or sweetenedfruit drinks.
• To increase your fiber intake, choose whole fruits overfruit juices.
• Choose citrus fruit, melons, and berries for the mostvitamin C.
Vegetables
• To take advantage of the different nutrients found in various types of vegetables, include servings of eachtype in your diet regularly: dark-green leafy vegetables,deep-yellow vegetables, starchy vegetables, legumes,and other vegetables.
• Choose dark-green leafy vegetables and legumesoften; they are especially rich in vitamins and miner-als.
Bread, cereals, rice, and pasta
• For a healthy fiber and nutrient intake, have severalservings a day of foods made from whole grains.
• Choose most often foods in this group with little fat or sugar, such as bread, rice, and pasta.
• Limit your consumption of baked goods included in this group but high in fat and sugar such as cakes,cookies, croissants, and pastries.
• Try preparing packaged pasta, stuffing, and saucesusing half the butter suggested or low-fat milk in placeof milk or cream.
57
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 57
Self-Assessment: Portion Size Quiz
Now test yourself to see if your perception of serving sizes isthe same as those used with the Food Guide Pyramid (checkyour answers on the next page). Remember that when youkeep your nutrition log you will need to assess your intakeusing the Pyramid serving sizes.
1. An ounce and a half of hard cheese—equivalent to oneserving from the dairy group—looks most likea. one domino.b. two dominoes.c. three dominoes.
2. A half cup of cooked pasta, considered a serving from thegrain 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 serving of green grapes consists of how manygrapes?a. 10b. 15c. 20
5. Three ounces of beef, a serving’s worth, most closelyresemblesa. a T.V. Guide.b. a regular bar of soap.c. a small bar of soap (as from a hotel).
6. One serving of brussels sprouts consists of how manysprouts?a. 4b. 8c. 12
58
Nut
riti
on
DFJ Final pages 6/10/04 2:32 PM Page 58
7. Two tablespoons of olive oil more or less filla. a shot glass.b. a thimble.c. a Dixie cup.
8. Two tablespoons of peanut butter make a ball the size ofa. a marble.b. a tennis ball.c. a Ping-Pong ball.
9. How many shakes of a five-hole salt shaker does it take to reach 1 teaspoon (approximately the maximum amountof salt recommended per day)?a. 5b. 10c. 60
10. There are eight servings in a loaf of Entenmann’s 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: What’s 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
Another important tool for keeping your nutrition log is theinformation you will find on food labels. In the example onpage 60, note that the serving size is 1 cup. If you eat 2 cups ofchili, you’ll need to double all the values on the label. Otheruseful information includes total calories and calories from fatper serving. Remember that the serving size given on the foodlabel is often not the same as the serving size specified by theFood Guide Pyramid, and neither one may be the size of theserving you choose for yourself.
59
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 59
Nut
riti
on
60
Figure 2. Food Label
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 per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Calories 2,000 2,500
Total Fat Less than 65g 80
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
*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
Footnote: This section shows recommended daily intake for two levels of calorie consumption and values for dietary calculations; it's the same on all labels.
1. Serving size: Determine how many servings there are in the food package and compare it to how much you actually eat. You may need to adjust the rest of the nutrient values based on your typical serving size.
2. Calories and calories from fat: Note whether a serving is high in calories and fat.The sample food shown 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 percentages tell you whether the nutrients in a serving of food contribute a lot or a little to your total daily diet.
5% or less is low20% or more is high
4. Limit these nutrients: Look for foods low in fat, saturated fat, trans fat, cholesterol, and sodium. (Trans fat content must be included on the label by January 2006 for any food with more than 0.5g trans fat per serving.)
5. Get enough of these nutrients: Look for foods high in dietary fiber, vitamin A, vitamin C, calcium, and iron.
DFJ Final pages 6/10/04 2:32 PM Page 60
PREPROGRAM NUTRITION LOG
Keep a record of everything you eat for 3 consecutive days.Record all foods and beverages you consume, breaking eachfood item into its component parts (for example, a turkeysandwich would be listed as 2 slices of bread, 3 oz of turkey, 1 tsp of mayonnaise, and so on). Complete the first twocolumns of the chart, indicating the food that you ate and the portion size, during the course of the day. At the end of the day, fill in the food group and number of servings for everything that you consumed, using the Food GuidePyramid, the table of food groups and recommended servings,information from food labels, and the appendix at the end ofthis journal listing the nutritional content of items from fast-food restaurants.
61
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 61
62
Nut
riti
on
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Preprogram Nutrition Log
DAY 1
DFJ Final pages 6/10/04 2:32 PM Page 62
63
Nutritio
n
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Preprogram Nutrition Log
DAY 2
DFJ Final pages 6/10/04 2:32 PM Page 63
64
Nut
riti
on
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Preprogram Nutrition Log
DAY 3
DFJ Final pages 6/10/04 2:32 PM Page 64
ASSESSING YOUR DAILY DIET
A balanced diet follows the Food Guide Pyramid recommen-dations. Fill in the actual number of servings from each foodgroup that you recorded, and compare them to the recom-mended number of servings.
65
Nutritio
n
DAY 1 TOTAL
Food Group Recommended Servings Actual Servings
Milk, yogurt, cheese 2–3
Meat, poultry, fish, drybeans, eggs, nuts 2–3
Fruits 2–4
Vegetables 3–5
Breads, cereals, rice, pasta 6–11
Fats, oils, sweets use sparingly
DAY 2 TOTAL
Food Group Recommended Servings Actual Servings
Milk, yogurt, cheese 2–3
Meat, poultry, fish, drybeans, eggs, nuts 2–3
Fruits 2–4
Vegetables 3–5
Breads, cereals, rice, pasta 6–11
Fats, oils, sweets use sparingly
DAY 3 TOTAL
Food Group Recommended Servings Actual Servings
Milk, yogurt, cheese 2–3
Meat, poultry, fish, drybeans, eggs, nuts 2–3
Fruits 2–4
Vegetables 3–5
Breads, cereals, rice, pasta 6–11
Fats, oils, sweets use sparingly
DFJ Final pages 6/10/04 2:32 PM Page 65
NUTRITION BEHAVIOR CHANGE CONTRACT
Have you identified some areas of your diet where you don’tmeet the Food Guide Pyramid recommendations? Perhaps you have more than the recommended servings of meat in your diet or don’t eat enough vegetables. Take a good look at your current diet and think about the changes you can make to improve it. Use the Behavior Change Contract on the next page to record your plan for dietary change andthe 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 servings of sweets.
2. Enter a start date, final goal, and target completion date.Allow enough time to achieve your overall goal. Makeyour goal specific, such as increasing fruit intake from 2 servings per week to 2 servings per day.
3. Break your program into several stages and give yourself areward for achieving each mini-goal in addition to a reward 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 withhealthy beverages. Your program will probably involvemaking trade-offs: Review your nutrition logs and identifyfoods high in fat and sugar and low in other nutrients;these are foods to target for reduction or elimination. Foradditional tips, go to the Tools for Improving Your FoodChoices section and use the quizzes and tables there (pp. 68–72).
5. Use the logs provided in this journal or develop your ownplan for monitoring your eating habits and the progress ofyour program.
6. Sign your contract and, if possible, recruit a witness who canalso participate in your program. (Your helper might eat ameal with you each day or call to offer encouragement.)
66
Nut
riti
on
DFJ Final pages 6/10/04 2:32 PM Page 66
Behavior Change Contract1. 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:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
5. I will use the following tools to monitor my progress towardreaching my final goal: ________________________________________________________________________________________________________________
I sign this contract as an indication of my personal commitmentto reach my goal.
Your signature: _________________________ Date: ___________
I have recruited a helper who will witness my contract and ________________________________________________________________________________________________________________
Witness signature: _______________________ Date: ___________
67
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 67
TOOLS FOR IMPROVING YOUR FOOD CHOICES
Dietary Guidelines for Americans
As you plan to change your diet, keep in mind the DietaryGuidelines for Americans. These guidelines, which aredescribed in more detail in your textbook and at the Web sitefor the USDA Center for Nutrition Policy and Promotion(www.usda.gov/cnpp), provide a good foundation for alifestyle that promotes health. They are organized under threemessages, the “ABCs for Health”:
• Aim for fitness
Aim for a healthy weight
Be physically active each day
• Build a healthy base
Let the Pyramid guide your food choices
Choose a variety of grains daily, especially whole grains
Choose a variety of fruits and vegetables daily
Keep food safe to eat
• Choose sensibly
Choose a diet that is low in saturated fat and cholesterol andmoderate in total fat
Choose beverages and foods to moderate your intake of sugars
Choose and prepare foods with less salt
If you drink alcoholic beverages, do so in moderation
68
Nut
riti
on
DFJ Final pages 6/10/04 2:32 PM Page 68
Making Healthy Ethnic Food Choices
Choose Often Choose Seldom
Chinese Chinese Greens Crispy duck or beefHunan or Szechuan Egg rolls or fried
dishes wontonsRice, brown or white General Tso’s chickenSteamed dishes Kung pao dishesStir-fry dishes Rice, friedWonton soup Sweet-and-sour dishes
Italian Cioppino (seafood Cannelloni, ravioli, orstew) manicotti
Minestrone soup, Fettucini alfredovegetarian Fried calamari
Pasta with marinara Garlic breadsauce Veal or eggplant
Pasta primavera parmigianaPasta with red or
white clam sauce
Indian Chapati (baked Bhatura, poori, ortortilla-like bread) paratha (fried breads)
Dal (lentils) Coconut milk-basedKarhi (chick-pea dishes
soup) Ghee (clarified butter)Khur (milk and rice Korma (rich meat dish)
dessert) Pakoras (fried appetizer)Tandoori, chicken Samosa (fried meat and
or fish vegetables in dough)Yogurt-based curry
dishes
Japanese Kushiyaki (broiled Agemono (deep-friedfoods on skewers) foods)
Shabu-shabu (foods Sukiyakiin boiling broth) Tonkatsu (fried pork)
Sushi Tempura (fried chicken, shrimp, orvegetables)
69
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 69
Choose Often Choose Seldom
Mexican Beans and rice Chiles relleñosBlack bean and Chimichangas or
vegetable soup flautasBurritos, bean or Enchiladas, beef or
chicken cheeseFajitas, chicken or Nachos or fried
vegetable tortillasGazpacho QuesadillasRefried beans, Refried beans made
nonfat or low-fat with lardTortillas, steamed Taco salad
Thai Forest salad Fried fish, duck, orLarb (chicken salad chicken
with mint) Curries with coconutPo tak (seafood milk
stew) Dishes with peanutYum neua (broiled sauce
beef with onions) Yum koon chaing(sausage with peppers)
Source: The sat fat switch; 1997. Nutrition Action Healthletter, January/February. Univer-sity of Southern Florida University of Southern Florida Student Health Service. 1997.Ethnic food (http://www.shs/usf.edu/Health/ethnic.html). The best of Asian cuisines,1993; University of California at Berkeley Wellness Letter, January. Eating in ethnic restau-rants, 1990; Runner’s World, January. Reprinted by permission of Runner’s World Magazine.
Self-Assessment: What Triggers Your Eating?
Hunger isn’t the only reason people eat. Efforts to makehealthy eating choices can be sabotaged by eating related toother factors, such as emotions or patterns of thinking. Yourscore on this quiz will help you understand your motivationsfor eating so that you can create an effective plan for changingyour eating behavior. Circle the number that indicates to whatdegree each situation is likely to make you start eating.
Social Very Unlikely Very Likely
1. Arguing or being in 1 2 3 4 5 6 7 8 9 10conflict with someone
2. Being with others when 1 2 3 4 5 6 7 8 9 10they are eating
3. Being urged to eat by 1 2 3 4 5 6 7 8 9 10someone else
70
Nut
riti
on
DFJ Final pages 6/10/04 2:32 PM Page 70
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 10
time on my hands8. 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
for food or eating10. Passing by a bakery, 1 2 3 4 5 6 7 8 9 10
cookie 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
Thinking13. Making excuses to 1 2 3 4 5 6 7 8 9 10
myself about why it’s okay to eat
14. Berating myself for 1 2 3 4 5 6 7 8 9 10being so fat or unableto control my eating
15. Worrying about others or 1 2 3 4 5 6 7 8 9 10about difficulties I am having
16. Thinking about 1 2 3 4 5 6 7 8 9 10how things should or shouldn’t be
Physiological17. Experiencing pain 1 2 3 4 5 6 7 8 9 10
or discomfort
71
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 71
Physiological (continued) Very Unlikely Very Likely
18. Experiencing trembling, 1 2 3 4 5 6 7 8 9 10headache, or lightheadednessassociated with no eating or too much caffeine
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 thoughI’ve 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 towork on that area.
Area Total Score Rank ScoreSocial (Items 1–4) ____________ ____________Emotional (Items 5–8) ____________ ____________Situational (Items 9–12) ____________ ____________Thinking (Items 13–16) ____________ ____________Physiological (Items 17–20) ____________ ____________
Lowering a High ScoreSocial Try reducing your susceptibility to the influence ofothers by communicating more assertively and rethinkingyour beliefs about obligations you feel you must fulfill.Emotional Develop stress-management skills and practicepositive self-talk to cope with emotions in ways that don’tinvolve food.Situational Work on controlling your environment and havinga plan for handling external cues.Thinking Change your thinking—be less self-critical and moreflexible—to recognize rationalizations and excuses about eatingbehavior.Physiological Look at the way you eat, what you eat, andmedications to find ways these factors may be affecting youreating behavior.Source: What Triggers Your Eating? Adapted from Nash, J. D. 1997. The New MaximizeYour Body Potential. Palo Alto, Calif: Bull Publishing. Reprinted with permission fromBull Publishing Company.
72
Nut
riti
on
DFJ Final pages 6/10/04 2:32 PM Page 72
POSTPROGRAM NUTRITION LOG
Now that you have analyzed your diet and targeted somechanges described in your Behavior Change Contract, you are ready to put your plan into action. Fill out this secondnutrition log, again keeping a record of everything you eat for 3 consecutive days. Remember to record all foods andbeverages you consume, breaking each food item into itscomponent parts (for example, a turkey sandwich would belisted as 2 slices of bread, 3 oz of turkey, 1 tsp of mayonnaise,and so on). Complete the first two columns of the chart,indicating the food that you ate and the portion size, duringthe course of the day. At the end of the day, fill in the foodgroup and number of servings for everything that you con-sumed, using the Food Guide Pyramid, the food groups andrecommended servings table, information from food labels,and the appendix listing the nutritional content of items fromfast-food restaurants.
73
Nutritio
n
DFJ Final pages 6/10/04 2:32 PM Page 73
Nut
riti
on
74
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Postprogram Nutrition Log
DAY 1
DFJ Final pages 6/10/04 2:32 PM Page 74
Nutritio
n
75
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Postprogram Nutrition Log
DAY 2
DFJ Final pages 6/10/04 2:32 PM Page 75
Nut
riti
on
76
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Postprogram Nutrition Log
DAY 3
DFJ Final pages 6/10/04 2:32 PM Page 76
Nutritio
n
77
Recommended Actual PreprogramFood Group Servings Servings Servings
Milk, yogurt, cheese 2–3
Meat, poultry, fish, dry beans, eggs, nuts 2–3
Fruits 2–4
Vegetables 3–5
Breads, cereals, rice, pasta 6–11
Fats, oils, sweets use sparingly
DAY 1 TOTAL
Recommended Actual PreprogramFood Group Servings Servings Servings
Milk, yogurt, cheese 2–3
Meat, poultry, fish, dry beans, eggs, nuts 2–3
Fruits 2–4
Vegetables 3–5
Breads, cereals, rice, pasta 6–11
Fats, oils, sweets use sparingly
DAY 2 TOTAL
ASSESSING IMPROVEMENT IN YOUR DAILY DIET
Fill in the actual number of servings from each food group that you recorded in your Postprogram Nutrition Log, andcompare them to the recommended number of servings. Tocheck the progress you have made, transfer the results fromthe Preprogram Nutrition Log and compare them to theresults of your new diet.
DFJ Final pages 6/10/04 2:32 PM Page 77
In comparing the results of my postprogram log to the resultsof my preprogram log, I found that
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. 79–85) to trackyour diet in the future; for tips on weight management, go top. 86.
78
Nut
riti
on
Recommended Actual PreprogramFood Group Servings Servings Servings
Milk, yogurt, cheese 2–3
Meat, poultry, fish, dry beans, eggs, nuts 2–3
Fruits 2–4
Vegetables 3–5
Breads, cereals, rice, pasta 6–11
Fats, oils, sweets use sparingly
DAY 3 TOTAL
DFJ Final pages 6/10/04 2:32 PM Page 78
Nutritio
n
79
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Nutrition Log
Date _______
DFJ Final pages 6/10/04 2:32 PM Page 79
Nut
riti
on
80
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Nutrition Log
Date _______
DFJ Final pages 6/10/04 2:32 PM Page 80
Nutritio
n
81
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Nutrition Log
Date _______
DFJ Final pages 6/10/04 2:32 PM Page 81
Nut
riti
on
82
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Nutrition Log
Date _______
DFJ Final pages 6/10/04 2:32 PM Page 82
Nutritio
n
83
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Nutrition Log
Date _______
DFJ Final pages 6/10/04 2:32 PM Page 83
Nut
riti
on
84
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Nutrition Log
Date _______
DFJ Final pages 6/10/04 2:32 PM Page 84
Nutritio
n
85
Portion Food Number ofFood Size Group Servings*
*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.
Nutrition Log
Date _______
DFJ Final pages 6/10/04 2:32 PM Page 85
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 you’ll 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 plan for 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.
When you understand your reasons for wanting to manageyour weight, list them below. Post your list in a prominentplace as a reminder.
1. _______________________________________________________
2. _______________________________________________________
3. _______________________________________________________
4. _______________________________________________________
86Wei
ght
Man
agem
ent
DFJ Final pages 6/10/04 2:32 PM Page 86
2. Set GoalsAfter 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 BalanceWhen 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 increasingyour routine physical activity, such as walking or taking thestairs. You will increase your energy output even more if youadopt a program of regular exercise like the one described inthe first section of this journal.
5. Evaluate Your Diet and Eating HabitsTake another look at the nutrition logs you completed. Arethere some high-calorie, low-nutrient foods that stand out? Ifyour increase in physical activity does not result in a negativeenergy balance that produces weight loss, you may want tomake small cuts in your calorie intake by reducing your con-sumption of these foods.
87
Weight M
anagement
DFJ Final pages 6/10/04 2:32 PM Page 87
6. Track Your Physical Activity and DietUse the weight management logs to record your daily physicalactivities 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, you’ll need to create a positive energy balance by 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 a diet high in fat carries health risks, and your body is likely to 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.
88Wei
ght
Man
agem
ent
DFJ Final pages 6/10/04 2:32 PM Page 88
CREATING A NEGATIVE ENERGY BALANCE
A reasonable weight-loss goal is 1/2–1 pound per week.Depending on your individual characteristics, you will need to create a negative energy balance of between 1750 and 3500 calories a week, or 250–500 calories a day. While this may seem daunting, you already make choices every day that affect your energy balance significantly. Making a few decisions each day with your energy balance in mind can 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 thenumber 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 logsthat follow. Fill in your activities and your meals and snacks,and then think about alternatives you could have chosen.What would the potential calorie savings have been if you hadmade these choices? To calculate the calories you expended inphysical activity, consult the table of common sports and fitnessactivities on page 90 of this journal, information in your text, andmaterials on energy balance in the report from the Surgeon General on physical activity and the Surgeon General’s Call toAction on obesity (available online at www.surgeongeneral.gov).To calculate calories saved by making a healthier food choice,use information in your text, the fast food data available at theback of this journal, and the USDA online nutrient database(www.nal.usda.gov/fnic/cgi-bin/nut_search.pl).
89
Weight M
anagement
DFJ Final pages 6/10/04 2:32 PM Page 89
CALORIE COSTS FOR COMMON 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 (moderate or 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 VigorousAerobic dance .046 .062Basketball, half court .045 .071Bicycling .049 .071Hiking .051 .073Jogging and running .060 .104Racquetball, skilled, .049 .078
singlesSkating, ice, roller, .049 .095
and in-lineSwimming .032 .088Tennis, skilled, singles — .071Walking .029 .048
90Wei
ght
Man
agem
ent
DFJ Final pages 6/10/04 2:32 PM Page 90
Weight M
anagement
91
Sample Daily Weight Management Log
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 usesmost 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 195friend’s 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 fruitvending machine. in the student union.
Elizabeth drives home. Elizabeth walks 15 minutes home. 57
Elizabeth studies until her Elizabeth studies until her —roommates get home. roommates get home.
Elizabeth and her roommates Elizabeth and her roommates 389decide to stop for fast food on decide to stop for fast food onthe way to the movies. Elizabeth the way to the movies. Elizabethorders a cheeseburger, large orders a hamburger, a greenfrench fries, and a small salad with carrots and fat-freechocolate shake. dressing, and a small chocolate
shake.
At the movies, Elizabeth shares At the movies, Elizabeth shares 64a bag of buttered popcorn with a bag of air-popped popcorn withher friend. her friend.
DFJ Final pages 6/10/04 2:32 PM Page 91
Wei
ght
Man
agem
ent
92
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 92
Weight M
anagement
93
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 93
Wei
ght
Man
agem
ent
94
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 94
Weight M
anagement
95
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 95
Wei
ght
Man
agem
ent
96
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 96
Weight M
anagement
97
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 97
Wei
ght
Man
agem
ent
98
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 98
Weight M
anagement
99
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 99
Wei
ght
Man
agem
ent
100
Daily Weight Management Log
ApproximateHealthier Choice Calorie
Activity/Meal or Snack (describe) Savings
DFJ Final pages 6/10/04 2:32 PM Page 100
101
AP
PE
ND
IX N
utr
itio
nal
Con
ten
t of
Pop
ula
r It
ems
from
Fas
t-Fo
od R
esta
ura
nts
SOU
RC
E: A
rby’s
© 2
004,
Arb
y’s, I
nc. (
http
://w
ww
.arb
ysre
stau
rant
.com
). U
sed
with
per
mis
sion
of A
rby’s
, Inc
. Nut
ritio
nal i
nfor
mat
ion
cont
aine
d in
this
Arb
y’s,
Inc.
bro
chur
e w
as o
btai
ned
from
inde
pend
ent l
ab a
naly
sis,
Gen
esis
Nut
ritio
n an
d D
iet S
oftw
are,
sup
plie
r in
form
atio
n, a
nd th
e U
SDA
Han
dboo
k #8
. Inf
orm
a-tio
n on
Arb
y’s p
rodu
cts
cont
aine
d he
rein
is b
ased
on
labo
rato
ry a
nd c
alcu
late
d an
alys
is o
f Arb
y’s in
gred
ient
s as
of A
pril
2004
. Act
ual n
utri
tiona
l inf
orm
atio
nm
ay d
iffer
bas
ed o
n re
gion
al v
aria
bilit
y in
pro
duct
ava
ilabi
lity
and
in in
divi
dual
uni
t com
plia
nce
with
Arb
y’s S
tand
ard
Ope
ratin
g Pr
oced
ures
. Inf
orm
atio
n is
not
to b
e us
ed b
y in
divi
dual
s w
ith s
peci
al d
ieta
ry n
eeds
in li
eu o
f pro
fess
iona
l med
ical
adv
ice.
Arb
y’s
Reg
ula
r ro
ast
beef
Supe
r ro
ast
beef
Fre
nch
dip
Jun
ior
roas
t be
ef
Roa
st c
hic
ken
Cae
sar
san
dwic
h
Roa
st t
urk
ey &
Sw
iss
Ch
icke
n b
reas
t fi
llet
Hot
ham
’n S
wis
s sa
ndw
ich
Jala
peñ
o bi
tes™
Ch
edda
r cu
rly
frie
s
Pot
ato
cake
s (2
)
Gri
lled
ch
icke
n C
aesa
r sa
lad
Th
ousa
nd
Isla
nd
dres
sin
g
Fre
nch
-toa
stix
157
245
285
129
363
360
208
170
111
170
100
338 57 124
350
470
440
310
820
760
540
340
330
460
250
230
290
370
21 22 28 16 43 43 24 23 7 6 2 33 1 7
16 23 18 13 38 33 30 13 21 24 16 8 28 17
6 7 8
4.5 9 6 5
4.5 9 6 4
3.5
4.5 4
34 47 42 34 75 75 47 35 30 54 26 8 9 48
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
2 3 2 2 5 5 2 1 2 4 3 3 0 4
85 85 100 70 140
130 90 90 40 5 0 80 35 0
950
1130
1680 74
0
2160
1920
1160
1450 67
0
1290 49
0
920
480
440
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
0 2 2 0 15 4 6 2 2 25 10 70 0 0
6 8 8 6 35 35 8 15 4 6 0 20 0 7
20 20 25 15 25 25 10 15 4 10 4 10 0 10
41 44 37 38 42 39 50 34 57 47 58 31 87 41
g
Serv
ing
size Cal
orie
s
Prot
ein
Total
fat
Satu
rate
d fa
t
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol So
dium
Vitam
in A
Vitam
in C
Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% R
DI
N/A
: not
ava
ilab
le.
DFJ Final pages 6/10/04 2:32 PM Page 101
102
SOU
RC
E: B
UR
GE
R K
ING
®nu
trit
iona
l inf
orm
atio
n us
ed w
ith
perm
issi
on fr
om B
urge
r K
ing
Bran
ds, I
nc.
Bu
rger
Kin
g
Ori
gin
al W
HO
PP
ER
®
Ori
gin
al W
HO
PP
ER
® w
/o m
ayo
Ori
gin
al D
OU
BL
E W
HO
PP
ER
® w
/ch
eese
Ori
gin
al W
HO
PP
ER
JR
.®
BK
VE
GG
IE®
Bu
rger
*
Ch
icke
n W
HO
PP
ER
®
CH
ICK
EN
TE
ND
ER
S® (
8 pi
eces
)
Fre
nch
fri
es (
med
ium
, sal
ted)
On
ion
rin
gs (
med
ium
)
Ch
ili (
w/o
ch
eese
or
crac
kers
)
Fir
e-gr
ille
d ch
icke
n c
aesa
r sa
lad
(w/o
dre
ssin
g or
toa
st)
CR
OIS
SAN
’WIC
H®
w/b
acon
, egg
, an
d ch
eese
HE
RSH
EY
®’S
su
nda
e pi
e
Ch
ocol
ate
Shak
e (m
ediu
m)
291
270
399
158
186
272
123
117 91 217
286
119 79 397
700
540
1060 39
0
380
570
340
360
320
190
190
360
300
600
31 30 56 17 14 38 22 4 4 13 25 15 3 10
42 24 69 22 16 25 19 18 16 8 7 22 18 18
13 10 27 7
2.5
4.5 5 5 4 3 3 8 10 11
52 52 53 31 46 48 20 46 40 17 9 25 31 97
8 8 9 5 6 5 0 1 5 5 1 4 23 94
4 4 4 2 4 4
�1 4 3 5 1
�1 1 2
85 75 185 45 5 75 50 0 0 25 50 195 10 70
1020 90
0
1540 55
0
930
1410 84
0
640
460
1040 90
0
950
190
470
20 10 25 10 15 15 2 0 0 25 80 8 2 15
15 15 15 6 6 10 0 15 0 60 40 0 0 6
10 10 30 8 8 6 2 2 10 8 15 30 4 45
30 30 45 15 35 40 4 4 0 8 8 20 6 8
54 40 59 51 38 39 50 45 45 38 33 55 54 27
g
Serv
ing
size
Calor
ies
Prot
ein
Total
fat Sa
tura
ted
fat
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol Sodi
um
Vitam
in A
Vitam
in C
Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% D
aily
Val
ue
1 1 3
0.5 0 0
3.5
4.5
3.5 0 0 2
1.5 0
Trans
fat
g
* B
urg
er K
ing
Cor
pora
tion
mak
es n
o cl
aim
th
at t
he
BK
VE
GG
IE®
Bu
rger
or
any
of it
s pr
odu
cts
mee
ts t
he
requ
irem
ents
of
a ve
gan
or
vege
tari
an d
iet.
DFJ Final pages 6/10/04 2:32 PM Page 102
103
Dom
ino’
s P
izza
(1 s
ervi
ng
� 2
of
8 sl
ices
or
1 ⁄4 o
f 14
-in
ch
pizz
a; 2
of
8 sl
ices
or
1 ⁄4 o
f 12
-in
ch p
izza
; 1
6-in
ch p
izza
) 14-i
nch
lg. h
and-
toss
ed c
hee
se
14-i
nch
lg. t
hin
cru
st c
hee
se
14-i
nch
lg. d
eep
dish
ch
eese
12-i
nch
med
. han
d-to
ssed
ch
eese
12-i
nch
med
. th
in c
rust
ch
eese
12-i
nch
med
. dee
p di
sh c
hee
se
Top
pin
gs: p
eppe
ron
i
ham
Ital
ian
sau
sage
baco
n
beef
anch
ovie
s
extr
a ch
eese
ched
dar
chee
se
Bar
bequ
e bu
ffal
o w
ings
(1
piec
e)
Bu
ffal
o ch
icke
n k
icke
rs™
(1
piec
e)
Blu
e ch
eese
sau
ce
Bre
adst
icks
(1
stic
k)
Dou
ble
chee
sy b
read
219
148
256
159
106
181
* * * * * * * * 25 24 42 37 43
516
382
677
375
273
482 98 31 110
153
111 45 68 71 50 47 223
116
142
21 17 26 15 12 19 5 5 5 8 6 9 6 5 6 4 1 3 4
15 17 30 11 12 22 9 2 9 13 10 2 6 6 2 2 23 4 6
7 7 11 5 5 8 3
�1 3 4 4
�1 3 3
�1
�1 4
�1 2
75 43 80 55 31 56 �1
�1 3
�1
�1
�1
�1
�1 2 3 2 18 18
6 6 9 5 4 6
�1
�1
�1
�1
�1
�1
�1
�1 1
�1 2 1
�1
4 2 5 3 2 3
�1
�1
�1
�1
�1
�1
�1
�1
�1
�1
�1 1 1
32 32 41 23 23 30 20 12 22 22 21 18 15 18 26 9 20 0 6
1080
1172
1575 77
6
835
1123 36
4
292
342
424
309
791
228
110
175
163
417
152
183
18 18 21 13 13 15 �1
�1
�1 0
�1
�1 6 4
�1 0 1
�1 2
0 0
�1 0 0
�1
�1
�1
�1 15 0 0 0 0
�1 0 0
�1
�1
26 32 33 19 23 24 �1
�1 2
�1
�1 5 12 13 �1
�1 2
�1 5
23 8 31 17 5 22 2 1 3 2 3 6
�1
�1 2 0
�1 5 5
26 40 40 26 40 41 83 58 74 77 81 40 79 76 36 38 93 31 38
g
Serv
ing
size Cal
orie
s
Prot
ein
Total
fat
Satu
rate
d fa
t
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol So
dium
Vitam
in A
Vitam
in C
Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% D
aily
Val
ue
* T
oppi
ng
info
rmat
ion
is b
ased
on
min
imal
por
tion
ing
requ
irem
ents
for
on
e se
rvin
g of
a 1
4-in
ch la
rge
pizz
a; a
dd
th
e va
lues
for
top
pin
gs t
o th
e va
lues
for
a c
hee
se p
izza
. Th
e fo
llow
ing
topp
ings
su
pply
few
er t
han
15
calo
ries
per
serv
ing:
gre
en a
nd
yell
ow p
eppe
rs, o
nio
n, o
live
s, m
ush
room
s, p
inea
pple
.
SOU
RC
E: D
omin
o’s
Pizz
a, 2
004
(htt
p://
ww
w.d
omin
os.c
om).
Rep
rodu
ced
wit
h pe
rmis
sion
from
Dom
ino’
s Pi
zza
LLC
.
DFJ Final pages 6/10/04 2:32 PM Page 103
104
Jack
in
th
e B
ox
Bre
akfa
st J
ack®
Supr
eme
croi
ssan
t
Ham
burg
er
Jum
bo J
ack®
w/c
hee
se
Sou
rdou
gh J
ack®
Ch
icke
n f
ajit
a pi
ta
Sou
rdou
gh g
rill
ed c
hic
ken
clu
b
Ult
imat
e cl
ub
Jack
’s S
picy
Ch
icke
n®
Mon
ster
tac
o
Egg
rol
ls (
3)
Ch
icke
n b
reas
t pi
eces
(5)
Stu
ffed
jala
peñ
os (
7)
Bar
bequ
e di
ppin
g sa
uce
Seas
oned
cu
rly
frie
s
On
ion
rin
gs
Side
sal
ad
Th
ousa
nd
Isla
nd
dres
sin
g
Ore
o® c
ooki
e ic
e-cr
eam
sh
ake
(16
oz)
129
171
119
314
244
230
249
316
308
119
170
150
168 28 125
119
137 57 301
310
570
310
690
700
330
520
640
730
260
400
360
530 45 400
500 50 160
670
13 19 17 27 30 24 33 37 30 9 14 27 15 0 6 6 3 0 11
14 37 14 38 49 11 28 30 37 15 19 17 30 0 23 30 3 12 33
5 9 6 16 16 4.5 6 9 10 5 6 3 13 0 5 5
1.5 2 19
33 41 30 61 36 35 33 51 69 21 44 24 51 11 45 51 4 12 81
4 5 6 13 7 4 5 7 9 4 4 0 5 4 1 3 2 10 62
1 1 1 3 3 3 3 3 4 3 6 1 4 0 5 3 2 0 1
205
240 45 70 80 55 85 105 70 30 15 80 45 0 0 0 10 15 110
720
1040 60
0
1360
1220 91
0
1330
2000
1480 34
0
920
970
1600 33
0
890
420 65 490
350
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
42 58 42 49 63 30 48 42 45 50 43 43 51 0 52 54 54 68 45
g
Serv
ing
size Cal
orie
s
Prot
ein
Total
fat
Satu
rate
d fa
t
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol So
dium
Vitam
in A
Vitam
in C
Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% D
aily
Val
ue
N/A
: not
ava
ilab
le.
SOU
RC
E:
Jack
in
the
Box,
Inc
. 20
03 (
http
://w
ww
.jack
inth
ebox
.com
). T
he f
ollo
win
g tr
adem
arks
are
ow
ned
by J
ack
in t
he B
ox,
Inc.
: Br
eakf
ast
Jack
,®Ju
mbo
Jack
,®So
urdo
ugh
Jack
,®Ja
ck in
the
Box.
®R
epro
duce
d w
ith p
erm
issi
on fr
om Ja
ck in
the
Box,
Inc.
DFJ Final pages 6/10/04 2:32 PM Page 104
105
KF
C
Ori
gin
al R
ecip
e® b
reas
t
Ori
gin
al R
ecip
e® th
igh
Ext
ra C
risp
y™ b
reas
t
Ext
ra C
risp
y™ t
hig
h
Hot
& S
picy
bre
ast
Hot
& S
picy
th
igh
Ten
der
Roa
st®
san
dwic
h w
/sau
ce
Ten
der
Roa
st®
san
dwic
h w
/o s
auce
Hot
Win
gs™
pie
ces
(6)
Col
onel
’s C
risp
y St
rips
® (
3)
Pop
corn
ch
icke
n (
larg
e)
Ch
icke
n p
ot p
ie
Cor
n o
n t
he
cob
(5.5
")
Mas
hed
pot
atoe
s w
/gra
vy
BB
Q b
aked
bea
ns
Col
e sl
aw
Bis
cuit
(1)
Pot
ato
sala
d
161
126
162
114
179
128
196
177
134
151
170
423
162
136
136
130 57 128
380
360
460
370
460
400
390
260
450
400
660
770
150
120
230
190
190
190
40 22 34 21 33 22 31 31 24 29 29 33 5 2 8 1 2 2
19 25 28 26 27 28 19 5 29 24 44 40 3
4.5 1 11 10 11
6 7 8 7 8 8 4
1.5 6 5 10 15 1 1 1 2 2 2
11 12 19 12 20 14 24 23 23 17 37 70 26 18 46 22 23 22
0 0 0 0 0 0 0 0 1 0 0 2 10 �1 22 13 1 5
0 0 0 0 0 0 1 1 1 0 0 5 7 1 7 3 0 1
145
165
135
120
130
125 70 65 145 75 75 115 0 0 0 5
1.5 5
1145
1060
1230 71
0
1450
1240 81
0
690
1120
1250
1530
1680 10 38
0
720
300
580
470
0 0 0 0 0 0 0 0 6 0 0
200 0 2 8 25 0 0
0 0 0 0 0 0 0 0 6 6 4 0 10 4 6 40 0 10
0 0 0 0 0 0 4 4 8 0 4 0 6 0 15 4 0 0
6 6 8 6 6 8 10 10 10 10 35 20 6 2 30 0 4 2
45 63 55 63 53 63 44 17 58 54 60 47 18 34 4 52 47 52
g
Serv
ing
size Cal
orie
s
Prot
ein
Total
fat
Satu
rate
d fa
t
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol So
dium
Vitam
in A
Vitam
in C
Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% D
aily
Val
ue
SOU
RC
E: K
FC C
orpo
rati
on, 2
004
(htt
p://
ww
w.k
fc.c
om).
Rep
rodu
ced
wit
h pe
rmis
sion
from
Ken
tuck
y Fr
ied
Chi
cken
Cor
pora
tion
.
DFJ Final pages 6/10/04 2:32 PM Page 105
106
SOU
RC
E: S
ubw
ay U
.S. N
utri
tion
Inf
o as
foun
d on
htt
p://
ww
w.s
ubw
ay.c
om, 4
/23/
2004
. Rep
rent
ed b
y pe
rmis
sion
of S
ubw
ay.
Subw
ayB
ased
on
sta
nda
rd f
orm
ula
s w
ith
6-
inch
su
bs o
n I
tali
an o
r w
hea
t br
ead
Ital
ian
BM
T®
Mea
tbal
l Mar
inar
a
Subw
ay®
Sea
food
Sen
sati
on
Ch
eese
ste
ak
Tu
rkey
bre
ast,
ham
& b
acon
mel
t
Cla
ssic
tu
na
Swee
t on
ion
ch
icke
n t
eriy
aki
Hon
ey m
ust
ard
ham
Roa
st b
eef
Tu
rkey
bre
ast,
ham
& r
oast
bee
f
Savo
ry t
urk
ey b
reas
t
Veg
gie
Del
ite®
Savo
ry t
urk
ey b
reas
t de
li
Ch
icke
n B
acon
Ran
ch W
rap
Bac
on a
nd
egg
brea
kfas
t sa
ndw
ich
Gar
den
fre
sh s
alad
w/ S
eafo
od S
ensa
tion
(w
/o d
ress
ing
or t
oppi
ngs
)
Gar
den
fre
sh sa
lad
New
En
glan
d cl
am c
how
der
Ch
ili c
on c
arn
e
Sun
rise
ref
resh
er (
smal
l)
Ch
ocla
te c
hip
coo
kie
248
287
255
256
260
255
266
243
222
255
222
166
151
215
123
380
300
240
240
341 45
450
500
380
360
380
430
370
310
290
320
280
230
210
480
320
210 60 110
240
120
210
23 23 16 24 25 20 26 19 19 24 18 9 13 40 15 10 3 5 15 1 2
21 22 13 10 12 19 5 5 5 6
4.5 3
3.5 27 15 11 1
3.5 10 0 10
8 11 4.5
4.5 5 5
1.5
1.5 2 2
1.5 1
1.5 9
4.5
3.5 0
0.5 5 0 4
47 52 52 47 47 46 58 54 45 47 46 44 36 19 34 20 11 16 23 29 30
8 9 8 9 8 7 18 14 8 8 7 7 4 3 3 7 5 1 14 28 18
4 5 5 5 4 5 4 5 4 4 4 4 3 11 3 5 5 1 8 1 1
55 45 25 35 45 45 50 25 20 35 20 0 15 95 185 25 0 10 15 0 15
1790
1180
1170
1090
1610
1070
1100
1410 91
0
1300
1010 51
0
730
1340 52
0
740 80 990
860 20 160
10 10 10 10 10 10 8 8 8 8 8 8 6 6 6
160
160 2 15 4 4
35 40 35 35 35 35 45 35 35 35 35 35 20 15 6 80 80 0 0
210 0
15 15 15 15 15 15 8 6 6 6 6 6 6 40 8 20 8 10 6 2 0
20 35 20 40 20 20 20 20 30 30 20 20 20 10 20 10 10 0 6 0 6
42 40 31 25 28 40 12 15 16 17 14 12 15 51 42 47 15 29 38 0 43
g
Serv
ing
size Cal
orie
s
Prot
ein
Total
fat
Satu
rate
d fa
t
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol So
dium
Vitam
in A
Vitam
in C
Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% D
aily
Val
ue
DFJ Final pages 6/10/04 2:32 PM Page 106
107
Tac
o B
ell
Tac
o
Tac
o Su
prem
e®
Soft
tac
o, b
eef
Soft
Tac
o Su
prem
e,®
ch
icke
n
Gor
dita
Su
prem
e,®
ste
ak
Gor
dita
Baj
a,®
ch
icke
n
Ch
alu
pa S
upr
eme,
bee
f
Ch
alu
pa S
upr
eme,
ch
icke
n
Bea
n b
urr
ito
Bu
rrit
o Su
prem
e,®
ch
icke
n
Gri
lled
stu
ffed
bu
rrit
o, b
eef
Tos
tada
Zes
ty C
hic
ken
Bor
der
Bow
l™ w
/dre
ssin
g
Tac
o sa
lad
wit
h s
alsa
Stea
k qu
esad
illa
Nac
hos
Su
prem
e
Nac
hos
Bel
lGra
nde
®
Pin
tos
’n c
hee
se
Mex
ican
ric
e
78 113 99 134
153
153
153
153
198
248
325
170
417
533
184
195
308
128
131
170
220
210
230
290
320
390
370
370
410
730
250
730
790
540
450
780
180
210
8 9 10 15 16 17 14 17 14 21 28 11 23 31 26 13 20 10 6
10 14 10 10 13 15 24 20 10 14 33 10 42 42 31 26 43 7 10
4 7
4.5 5 6
3.5 10 8
3.5 6 11 4 9 15 14 9 13 3.5 4
13 14 21 21 28 29 31 30 55 50 79 29 65 73 40 42 80 20 23
1 2 2 3 7 7 5 4 4 5 7 2 5 10 4 4 6 1
�1
3 3 2 1 2 2 3 1 8 5 10 7 12 13 3 7 12 6 3
25 40 25 45 35 40 40 45 10 45 55 15 45 65 70 35 35 15 15
350
360
620
570
520
690
600
530
1200
1270
2080 71
0
1640
1670
1370 80
0
1300 70
0
740
6 10 6 8 6 6 10 6 10 15 20 10 20 30 15 8 10 10 20
4 8 4 8 6 6 8 8 8 15 10 8 15 35 0 10 10 6 8
6 8 10 15 10 10 15 10 20 20 35 15 15 40 50 10 20 15 10
6 8 10 6 15 10 10 6 15 15 25 8 20 35 15 10 15 6 10
53 57 43 39 37 42 55 49 24 31 41 36 52 48 52 58 50 35 43
g
Serv
ing
size Cal
orie
s
Prot
ein
Total
fat
Satu
rate
d fa
t
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol So
dium
Vitam
in A
Vitam
in C
Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% D
aily
Val
ue
SOU
RC
E: T
aco
Bell
Cor
pora
tion
, 200
3 (h
ttp:
//w
ww
.tac
obel
l.com
). R
epro
duce
d co
urte
sy o
f Tac
o Be
ll C
orpo
rati
on.
DFJ Final pages 6/10/04 2:32 PM Page 107
108
Wen
dy’
s
Cla
ssic
Sin
gle®
w/e
very
thin
g
Big
Bac
on C
lass
ic®
Jr. h
ambu
rger
Jr. b
acon
ch
eese
burg
er
Ult
imat
e C
hic
ken
Gri
ll S
andw
ich
Spic
y C
hic
ken
Fil
let
San
dwic
h
Hom
esty
le C
hic
ken
Fil
let
San
dwic
h
Cae
sar
side
sal
ad (
no
topp
ings
or
dres
sin
g)
Ch
icke
n B
LT
sal
ad (
no
topp
ings
or
dres
sin
g)
Tac
o Su
prem
o sa
lad
(no
topp
ings
or
dres
sin
g)
Cre
amy
ran
ch d
ress
ing
Red
uce
d fa
t cr
eam
y ra
nch
dre
ssin
g
Big
gie®
fri
es
Bak
ed p
otat
o w
/bro
ccol
i & c
hee
se
Bak
ed p
otat
o w
/bac
on &
ch
eese
Ch
ili,
smal
l, pl
ain
Ch
ili,
larg
e w
/ch
eese
Cri
spy
Ch
icke
n N
ugg
ets™
(5)
Bar
becu
e sa
uce
(1
pack
et)
Fro
sty,
™ m
ediu
m
218
282
117
165
225
225
230 99 376
495 64 64 159
411
380
227
357 75 28 298
410
580
270
380
360
510
540 70 360
360
230
100
440
440
560
200
370
220 40 430
25 33 15 20 31 29 29 6 34 27 1 1 5 10 16 17 29 10 1 10
19 29 9 19 7 19 22 4.5 19 16 23 8 19 15 25 5 13 14 0 11
7 12 3.5 7
1.5
3.5 4 2 9 8 4
1.5
3.5 3 7 2
6.5 3 0 7
37 45 34 34 44 57 57 2 10 29 5 6 63 70 67 21 32 13 10 74
8 11 7 6 11 8 2 1 4 8 3 3 0 6 6 5 7 0 5 55
2 3 2 2 2 2 2 1 4 8 0 1 7 9 7 5 7 0 0 0
70 95 30 55 75 55 55 10 95 65 15 15 0 10 35 35 65 35 0 45
910
1430 61
0
830
1100
1480
1320 19
0
1140
1090 58
0
550
380
540
910
870
1420 49
0
160
200
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
42 45 30 45 18 34 37 58 48 40 90 72 39 31 40 23 32 57 0 23
g
Serv
ing
size
Calor
ies
Prot
ein
Total
fat Sa
tura
ted
fat
Total
c
arbo
hydr
ate
Suga
rs
Fibe
rCho
leste
rol Sodi
um
Vitam
in A Vita
min
C Calci
um
Iron
% ca
lorie
s
f
rom
fat
gg
gg
gg
mg
mg
% D
aily
Val
ue
1
1.5
0.5 1 0
1.5
1.5 0
0.5 1
0.5 0 5 0 0 0 0
1.5 0 0
Trans
fat
g
SOU
RC
E: W
endy
’s In
tern
atio
nal,
Inc.
, 200
4 (h
ttp:
//w
ww
.wen
dys.
com
). R
epro
duce
d w
ith
perm
issi
on fr
om W
endy
’s In
tern
atio
nal,
Inc.
Info
rmat
ion
on a
ddit
iona
l foo
ds a
nd r
esta
uran
ts is
ava
ilabl
e on
line;
see
the
Web
sit
es li
sted
wit
h th
e ta
bles
in t
his
appe
ndix
and
the
follo
win
g ad
diti
onal
sit
es:
Har
dee
s:ht
tp://
ww
w.h
arde
es.c
omM
cDon
ald
’s:ht
tp://
ww
w.m
cdon
alds
.com
Wh
ite
Cas
tle:
http
://w
ww
.whi
teca
stle
.com
DFJ Final pages 6/10/04 2:32 PM Page 108