week of healthy menus

7/29/2019 Week of Healthy Menus

1/21

Week of Healthy Menus

1200, 1400, 1700 & 2000 Calories.This week of healthy menus helps you to eat balanced light meals that are generally heart healthy. Theyare not necessarily designed for people who have diabetes or who may have special needs. People withspecial needs should check with their doctor or dietitian before beginning a new meal plan. Some toolsare included to help you determine your weight, calorie and nutrition needs. To download this healthymenus booklet, go to http://www.louisvilleky.gov/health.htm. Under the I want to section, click:See printer-friendly materials & follow related links.


2/21

1

INTRODUCTIONHow to Use This Guide

You can use this guide whether you wish to lose weight, stay at your current weight, or even gain weight.First, find your Body Mass Index (BMI) from the chart on p. 2 to see whether you are normal weight,overweight, or obese. To do this, find your height in inches (w/o shoes) at the far left; move across to theright until you find the number closest to your weight; then look at the number at the very top of thatcolumn for your BMI. Note which weight range you fall into.

If you are overweight or obese, you can estimate your ca lorie level for weight loss on p. 3. J ust add upyour points and match the total to the calorie level listed next to your total points. Find the week of menusthat matches most closely the c alorie level you need:

1200 Calories1400 Calories1700 Calories2000 Calories

pp. 6-8pp. 9-11pp. 12-14pp. 15-17

Making regular exercise part of your lifestyle is the most important predictor of success for long-term weightloss. Complete your exercise contract on p. 18 (designed for you to build up gradually) and log yourexercise on p. 19. Obtain your doctors approval before beginning.

If you are not overweight, but wish to use the menus simply to eat healthy meals or to keep from gainingweight, fill out p. 3 and note the instructions at the bottom of the page. They explain how to adjust yourcalorie level and refer you to MyPyramid.gov. If you wish to gain weight, add about 500 to 800 calories to

the level you obtained and find the menus closest to this number. If you need more than 2000 calories,slightly increase portion sizes.

After the first week, you may wish to add variety by making some substitutions. Feel free to make up somemenus of your own. Choose foods that are similar in calories. You may adjust portion size to help with this(see the nutrition label on p. 4). For example, at supper on Tuesday, you may dec ide to substitute c.baked potato (80 Calories) for the 1/3 c. rice listed. Although most foods have nutrition labels showingcalories per portion, fresh produce may not. Purchasing a small calorie guide is helpful for these foods, aswell as foods you eat when away from home.


3/21

2

BODY MASS INDEX (BMI)

Body Mass Index (BMI) does not consider gender. The following chart is for both adult men and women. To use the chart, findyour height at the left and move right to find your weight. The number at the top of the column is your BMI. A BMI of 19-24 isnormal weight; 25 to 29 is overweight; 30 and above is the obese range.

N O R M A L W E I G H T O V E R W E I G H T O B E S E

BMI ` 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40HEIGHT WEIGHT (LBS.)

4 10 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 1914 11 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 1985 0 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204

5 1 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 2115 2 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 2185 3 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 2255 4 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 2325 5 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 2405 6 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 2475 7 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 2555 8 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 2625 9 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270

5 10 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 235 243 250 257 264 271 2785 11 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 2866 0 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 2946 1 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 3026 2 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 3116 3 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 3196 4 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 275 287 295 304 312 320 328

Adapted from National Heart, Lung, and Blood Institute Body Mass Index Charts.


4/21

3

TO ESTIMATE YOUR CALORIE LEVEL FOR WEIGHT LOSS(To Lose Approximately to 1 Pound Per Week)

Record your points to the right & add up your total: PointsConverting Points to Approximate

Calorie Level for Weight Loss*

Sex: Female =1 Male =3

Age: 18-29 =4 30-49 =3 50-65 =2 66-75 =1 76+=0

Height:

Women:under 60=0 60-62=1 63-67=2 68-71=3 72+=4Men:under 63=1 63-67=2 68-71=3 72-75=4 76+=5

Body Mass Index:

Under 25 =0 25-29 =1 30+ =2

Planned Exercise Level:

0 - 2 hr./wk.=0 2 - 4 hr./wk.=1 4+ hr./wk.=2(Subtract 1 point if exercise is low intensity; add 1 point if

it is high intensity.)TOTAL =

______

______

______

______

______

______

If Your Total Is:

3456789101112131415

1617

Calorie Level

1100120013001350140014501500160016501700180018501900

20002100

* If you are not trying to lose weight, add 250-500 calories per day to the calorie level you obtain. Because theweek of menus is available in only four calorie levels, add or subtract calories, as needed, to fit your calorie level.When subtracting calories, try to maintain the amounts of food recommended in each group by MyPyramid.gov.


5/21

4

USING THE NUTRITION LABEL

For Calories

In this example, there are 250 Calories per serving.Serving (or portion) size is listed as 1 cup (at the top). Ifyou eat 1 cups, your calories would be for 1 portions,or 250 + 125 calories (375 calories total).

Always check the portion size when adding up yourcalories, and adjust your portion, if needed, to thenumber of calories you need to stay within your calorielevel.

For Other Health Factors

To keep fat in check, try to choose foods having lessthan 1/3 of the calories from fat (listed to the right ofcalories on the label). Oils and soft margarines may beused in moderation. Saturated fat should make up nomore than 1/3 of your total fat grams daily. The less, thebetter. Limit trans fat to no more than 2 grams per day.

Try to choose foods that have enough dietary fiber toget at least 25 grams of fiber daily for regularity, colonhealth, lower cholesterol levels, and to feel full longer.

Note that sodium should be about 2400 mg. per day,which is about 800 mg. per meal. Pay special attentionto this if you have a condition that requires you to limitsodium.


6/21

5

MyPyramidSTEPS TO A HEALTHIER YOU

MyPyramid.gov


7/21

6

HEALTHY MENUS (~1200 CALORIES)Monday

BREAKFAST LUNCH SUPPERCalories

12040--

306060

T=310

Portion3/4 c1/2 c

to taste1 T

1 sm1/2 c

oatmeal, cookedskim milkdiet sweetenerraisinsbanana (or 1/2 lg)orange juice

Calories806580

10060

T=385

Portion1 c8

1 c3 sq1 sm

minestroneWheat Thins (RF)skim milkgraham crackersapple (2 1/2 diam.)

Calories2052525804540

80T=500

Portion3 oz1/2 c1/2 c1/2 c1 T

1/2 c

1/3 c

baked salmon pattyyellow squashspinachbaked potatotub margarine (LF)skim milk

lime sherbet

TuesdayBREAKFAST LUNCH SUPPER

Calories110

80306090

T=370

Portion1 oz

(28 gm)

1 c1 T

1 sm3/4 c

dry cereal (whole grain orbran; unfrosted; 0-2gm. fat per serving)

skim milkraisinsbanana (or 3/4 lg)orange juice

Calories11030

50

503060

T=330

Portion1/22 T

2 c

1 oz2 T

1/2 c

whole grain bagelcream cheese (FF)

w/ch. green onions

salad: lettuce, tomato,carrot, radish, cuke,1 oz. cheese (LF)

salad dressing (FF)peaches (light)

Calories1058025

504580

100T=485

Portion3 oz1/3 c1/2 c

1 c1 T1 c

2 sm

bkd. chix brst. (w/o skin)ricebeets

green beanstub margarine (LF)skim milkoatmeal cookies

WednesdayBREAKFAST LUNCH SUPPER

Calories75

160458560

T=425

Portion1 med2 sl1 T1 c

1/2 c

egg, poachedwhole grain toasttub margarine (LF)cocoa (SF)orange juice

Calories160

--704525

100T=400

Portion2 sl

1 sl ea2 oz2 t1 c1 c

whole wheat breadlettuce, tomatochicken breastwhipped salad dressingbaby carrotsyogurt (SF, FF)

Calories11512525254560

T=395

Portion1/2 c1 pc1/2 c1/2 c1 T

17 sm

pinto beanscornbread (2x2x2)mixed greensstewed tomatoestub margarine (LF)grapes


8/21

7

1200 Calories Cont.

ThursdayBREAKFAST LUNCH SUPPERCalories

22010060

T=380

Portion2 oz1 c

1/2 c

granola bars (LF)yogurt (Nutrasweet, FF)orange juice

Calories1603045--

5030

T=315

Portion2 sl1 sl2 t

as desired

1/2 c3/4 c

whole wheat breadKraft Free cheesewhipped salad dressingmustardvegetable beef soupwatermelon

Calories80

11016550254580

T=505

Portion1/3 c1/2 c3 oz1 c2 c2 T1 c

spaghettispaghetti sauceturkey meatballsbroccolitossed green saladItalian dressing (LF)skim milk

FridayBREAKFAST LUNCH SUPPER

Calories110356085

T=290

Portion1/22 T1/21 c

whole-grain bagelFF strawberry cream ch.grapefruitcocoa

Calories16070

140--

5554T=479

Portions2 sl2 oz2 T

1 pc ea

1/2 oz4 oz

whole wheat breadtuna (water-packed)whipped salad dressinglettuce, tomato

baked potato chipscranberry juice

Calories10550

40

80258045

T=430

Portions3 oz1 c

1 t

1/3 c1 c1 c1

baked fishstir-fried: zucchini,mushrooms, onions,etc.oil

ricefresh tomatoskim milkfudgesicle (SF)

SaturdayBREAKFAST LUNCH SUPPER

Calories

801053560

T=280

Portions

22 T

1/4 c1/4

pancakes (4 across)maple syrupcottage cheese (LF)cantaloupe (med.)

Calories

15011030

100T=390

Portions

3/4 c1 oz1/2 c1 c

turkey chilibaked corn chipshoneydew melonyogurt (SF, FF)

Calories

165805325804580

T=528

Portions

3 oz1 sm1/3 c1/2 c1 sm1 T1 c.

roast beefbaked potatosweet/sour red cabbagecauliflowerrolltub margarine (LF)skim milk


9/21

8

1200 Calories Cont.

SundayBREAKFAST LUNCH SUPPERCalories

8075455

60T=265

Portion1 sl

1 med1 t2 T

1/2 c

French toast, whole grainegg (for French toast)oilmaple syrup (SF)orange juice

Calories225

80252380

T=433

Portion3 oz

1/3 c1/2 c1/2 T1 c

pork loin, broiled, fattrimmed

sweet potatogreen beanstub margarine (LF)skim milk

Calories14012560306080

T=495

Portion1/2 c1 sm

11/2 sm

1 T1 c

pork & beans (LF)biscuitsalad: orange (2 1/2 )

bananawh. salad drsg.

skim milk

Abbreviations

FFLFRFSFsm

medlgw/o

=fat free=low fat=reduced fat=sugar free=small

=medium=large=without

tTcozgm

eapcsl

=teaspoon=tablespoon=cup=ounce=gram

=each=piece=slice

brst.chchixcukediam

drsgsqstrawbwh

=breast=chopped=chicken=cucumber=diameter

=dressing=square(s)=strawberry=whipped


10/21

9



12080--

606060

T=380

Portion3/4 c1 c

to taste2 T

1 sm1/2 c


Calories806580

13060

T=415

Portion1 c8

1 c4 sq1 sm


Calories2052525804580

130T=590

Portion3 oz1/2 c1/2 c1/2 c1 T1 c

1/2 c


lime sherbet


Calories165

80306090

T=425

Portion1 1/2 oz(42 gm)

1 c1 T

1 sm3/4 c



Calories11030

50

503060

T=330

Portion1/22 T

2 c

1 oz2 T

1/2 c


w/ch. green onions



Calories10512025

504580

110100

T=635

Portion3 oz1/2 c1/2 c

1 c1 T1 c1

2 sm


green beanstub margarine (LF)skim milktapioca (LF) 3.5 oz. cupoatmeal cookies


Calories75

16045708590

T=525

Portion1 med2 sl1 T2 sl1 c

3/4 c

egg, poachedwhole grain toasttub margarine (LF)turkey baconcocoa (SF)orange juice

Calories160

--704525

100T=400

Portion2 sl

1 sl ea2 oz2 t1 c1 c

whole wheat breadlettuce, tomatochicken breastwhipped salad dressingbaby carrotsyogurt (SF, FF)

Calories17312525504560

T=478

Portion3/4 c1 pc1/2 c1 c1 T

17 sm



11/21

10

1400 Calories Cont.

ThursdayBREAKFAST LUNCH SUPPERCalories

22030

10060

T=410

Portion2 oz1 T1 c

1/2 c

granola bars (LF)raisinsyogurt (Nutrasweet, FF)orange juice

Calories1603045--

5060

T=345

Portion2 sl1 sl2 t

as desired

1/2 c1 1/4 c


Calories160110165502545

100T=655

Portion2/3 c1/2 c3 oz1 c2 c2 T

1/2 c

spaghettispaghetti sauceturkey meatballsbroccolitossed green saladItalian dressing (LF)ice cream (LF)


Calories110356085

T=290

Portion1/22 T1/21 c


Calories160105140

--

5554T=514

Portions2 sl3 oz2 T

1 pc ea

1/2 oz4 oz

whole wheat breadtuna (water-packed)whipped salad dressinglettuce, tomato

baked potato chipscranberry juice

Calories10550

80

80256280

100T=582

Portions3 oz1 c

2 t

1/3 c1 c1/2 sm

1 c1

baked fishstir-fried: zucchini,mushrooms, onions,etc.oil

ricefresh tomatobiscuitskim milkfrozen fudge bar (LF)


Calories80

2103560

T=385

Portions2

4 T1/4 c1/4


Calories20011060

100T=470

Portions1 c1 oz1 c1 c


Calories1658053258045

100T=548

Portions3 oz1 sm1/3 c1/2 c1 sm1 T

1/2 c.

roast beefbaked potatosweet/sour red cabbagecauliflowerrolltub margarine (LF)LF ice cream


12/21

11

1400 Calories Cont.

SundayBREAKFAST LUNCH SUPPERCalories

807545

1057060

T=435

Portion1 sl

1 med1 t2 T

1/2 c1/2 c

French toast, whole grainegg (for French toast)oilmaple syrupcottage cheeseorange juice

Calories225

80802360

T=468

Portion3 oz

1/3 c1/2 c1/2 T1 sm

pork loin, broiled, fattrimmed

sweet potatolima beanstub margarine (LF)apple

Calories14012560306080

T=495

Portion1/2 c1 sm

11/2 sm

1 T1 c


bananawh. salad drsg.

skim milk

Abbreviations

FFLFRFSFsm

medlgw/o



tTcozgm

eapcsl


=each=piece=slice

brst.chchixcukediam

drsgsqstrawbwh




13/21

12



16080--

6060

120T=480

Portion1 c1 c

to taste2 T

1 sm1 c


Calories80

13080

13090

T=510

Portion1 c161 c4 sq

1 med


Calories2052525

1609080

130T=715

Portion3 oz1/2 c1/2 c1 c2 T1 c

1/2 c

baked salmon pattyyellow squashspinachbaked potatotub margarine (LF)skim milklime sherbet


Calories165

806090

120T=515

Portion1 1/2 oz(42 gm)

1 c2 T

1 med1 c



Calories22030

50

503060

T=440

Portion1

2 T

2 c

1 oz2 T

1/2 c


w/ch. green onions



Calories10524025

504580

110100

T=755

Portion3 oz1 c

1/2 c

1 c1 T1 c1

2 sm


green beanstub margarine (LF)skim milktapioca (LF) 3.5 oz. cupoatmeal cookies


Calories75

16045

14085

120T=625

Portion1 med2 sl1 T4 sl1 c1 c

egg, poachedwhole grain toasttub margarine (LF)turkey baconcocoa (SF)orange juice

Calories160

--704525

10055

T=455

Portion2 sl

1 sl ea2 oz2 t1 c1 c1

whole wheat breadlettuce, tomatochicken breastwhipped salad dressingbaby carrotsyogurt (SF, FF)fig bar

Calories230125505045

120T=620

Portion1 c1 pc1 c1 c1 T

34 sm



14/21

13

1700 Calories Cont.

ThursdayBREAKFAST LUNCH SUPPER

Calories22060

100120

T=500

Portion2 oz2 T1 c1 c


Calories1603045--

15060

T=445

Portion2 sl1 sl2 t

as desired

1 1/2 c1 1/4 c


Calories160110165502545

15050

T=755

Portion2/3 c1/2 c3 oz1 c2 c2 T

3/4 c1 T

spaghettispaghetti sauceturkey meatballsbroccolitossed green saladItalian dressing (LF)ice cream (LF)chocolate syrup


Calories220356085

T=400

Portion1

2 T1/21 c


Calories160105140

--110108

T=623

Portions2 sl3 oz2 T

1 pc ea1 oz8 oz

whole wheat breadtuna (water-packed)whipped salad dressinglettuce, tomatobaked potato chipscranberry juice

Calories10550

1208025

12580

100T=685

Portions3 oz1 c

1 T1/3 c1 c

1 sm1 c1

baked fishstir-fried: zucchini,mushrooms, onions, etcoilricefresh tomatobiscuitskim milkfrozen fudge bar (LF)


Calories1602103560

T=465

Portions4

4 T1/4 c1/4


Calories20022060

100T=580

Portions1 c2 oz1 c1 c


Calories1658053258045

14560

T=653

Portions3 oz1 sm1/3 c1/2 c1 sm1 T

1/2 c.,1 T1 sm

roast beefbaked potatosweet/sour red cabbagecauliflowerrolltub margarine (LF)LF ice cream, nutsbanana (or 1/2 lg)


15/21

14

1700 Calories Cont.

SundayBREAKFAST LUNCH SUPPER

Calories1607590

1057060

T=560

Portion2 sl

1 med2 t2 T

1/2 c1/2 c

French toast, whole grainegg (for French toast)oilmaple syrupcottage cheeseorange juice

Calories225

808068

170T=623

Portion3 oz

1/3 c1/2 c

1 1/2 Tsm. portion

pork loin, broiled, fat

trimmedsweet potatolima beanstub margarine (LF)cherry cobbler

Calories1401256030306080

T=525

Portion1/2 c1 sm

11/2 sm

1 T1 T1 c


bananaraisinswh. salad drsg.

skim milk

Abbreviations

FFLFRFSF

smmedlgw/o

=fat free=low fat=reduced fat=sugar free

=small=medium=large=without

tTcoz

gmeapcsl

=teaspoon=tablespoon=cup=ounce

=gram=each=piece=slice

brst.chchixcuke

diamdrsgsqstrawbwh

=breast=chopped=chicken=cucumber

=diameter=dressing=square(s)=strawberry=whipped


16/21

15



16080--

60120120

T=540

Portion1 c1 c

to taste2 T1 lg1 c

oatmeal, cookedskim milkdiet sweetenerraisinsbananaorange juice

Calories16013080

195120

T=685

Portion2 c161 c6 sq1 lg

minestroneWheat Thins (RF)skim milkgraham crackersapple (3 diam.)

Calories2052525

1609080

195T=780

Portion3 oz1/2 c1/2 c1 c2 T1 c

3/4 c


lime sherbet


Calories220

806045

120120

T=645

Portion2 oz

(56 gm)

1 c2 T1 T1 lg1 c


skim milkraisinsnutsbananaorange juice

Calories22030

50

50307060

T=510

Portion1

2 T

2 c

1 oz2 T

1/2 c1/2 c


w/ch. green onions


salad dressing (FF)cottage cheesepeaches (light)

Calories10524025

50804580

110100

T=835

Portion3 oz1 c

1/2 c

1 c1 sm1 T1 c1

2 sm


green beansrolltub margarine (LF)skim milktapioca (LF) 3.5 oz. cupoatmeal cookies


Calories15016045

14085

120T=700

Portion2 med2 sl1 T4 sl1 c1 c

eggs, poachedwhole grain toasttub margarine (LF)turkey baconcocoa (SF)orange juice

Calories160

--704525

100167

T=567

Portion2 sl

1 sl ea2 oz2 t1 c1 c3

whole wheat breadlettuce, tomatochicken breastwhipped salad dressingbaby carrotsyogurt (SF, FF)fig bars

Calories230250505045

120T=745

Portion1 c2 pc1 c1 c1 T

34 sm



17/21

16

2000 Calories Cont.

ThursdayBREAKFAST LUNCH SUPPER

Calories33060

100120

T=610

Portion3 oz2 T1 c1 c


Calories1603060--

20095

T=545

Portion2 sl1 sl1 T

as desired

2 c2 c

whole wheat breadKraft Free cheesewhipped salad dressingmustardvegetable beef soupwatermelon (or 1orange)

Calories240165165502545

10050

T=840

Portion1 c

3/4 c3 oz1 c2 c2 T

1/2 c1 T

spaghettispaghetti sauceturkey meatballsbroccolitossed green saladItalian dressing (LF)ice cream (LF)chocolate syrup


Calories2203560

120125

T=560

Portion1

2 T

1 lg1 c

whole-grain bagelFF strawberry cream ch.grapefruitbananacocoa

Calories160105140

--110108

T=623

Portions2 sl3 oz2 T

1 pc ea1 oz8 oz

whole wheat breadtuna (water-packed)whipped salad dressinglettuce, tomatobaked potato chipscranberry juice

Calories10550

18016025

12580

100T=825

Portions3 oz1 c

1 1/2 T2/3 c1 c

1 sm1 c1

baked fishstir-fried: zucchini,mushrooms, onions, etcoilricefresh tomatobiscuitskim milkfrozen fudge bar (LF)

SaturdayBREAKFAST LUNCH SUPPERCalories

1602107060

T=500

Portions4

4 T1/2 c1/4


Calories30022060

100T=680

Portions1 1/2 c2 oz1 c1 c


Calories16512060508090

19560

T=820

Portions3 oz

1 med1/2 c1 c

1 sm2 T

3/4 c.,1 T1 sm

roast beefbaked potatosweet/sour red cabbagecauliflowerrolltub margarine (LF)LF ice cream, nutsbanana (or 1/2 lg)


18/21

17

2000 Calories Cont.

SundayBREAKFAST LUNCH SUPPER

Calories16015090

10570

120T=695

Portion2 sl

2 med2 t2 T

1/2 c1 c

French toast, whole graineggs (for French toast)oilmaple syrupcottage cheeseorange juice

Calories225

80802568

170T=648

Portion3 oz

1/3 c1/2 c1 c

1 1/2 Tsm. portion

pork loin, broiled, fat

trimmedsweet potatolima beansfresh tomatotub margarine (LF)cherry cobbler

Calories2801256030306080

T=665

Portion1 c

1 sm1

1/2 sm1 T1 T1 c


bananaraisinswh. salad drsg.

skim milk

Abbreviations

FFLFRFSFsm

medlgw/o



tTcozgm

eapcsl


=each=piece=slice

brst.chchixcukediam

drsgsqstrawbwh




19/21

18

EEExxxeeerrrccciiissseee CCCooonnntttrrraaacccttt

To begin my healthy lifestyle, I , ______________________________ , commit to

begin ____________________________ (type of exercise) for _____ minutes on:

___Mon. ___Tues. ___Wed. ___Thurs. ___Fri. ___Sat. ___Sun.

I plan to do my exercise in the following location: ________________________.

(alternate location, if weather interferes: ___________________________)

My Goal - Total Minutes Per Exercise SessionWeek 1: _____ min. Week 4: _____ min.

Week 2: _____ min. Week 5: _____ min.

Week 3: _____ min. Week 6: _____ min.


20/21

19

EXERCISE LOGWeek of ____________ Week of ____________ Week of ____________

Day Type of Exercise Min. Day Type of Exercise Min. Day Type of Exercise Min.

M M M

Tu Tu Tu

W W W

Th Th Th

F F F

Sa Sa Sa

Su Su Su

Total Min. Total Min. Total Min.

Week of ____________ Week of ____________ Week of ____________

Day Type of Exercise Min. Day Type of Exercise Min. Day Type of Exercise Min.

M M M

Tu Tu Tu

W W W

Th Th Th

F F F

Sa Sa Sa

Su Su Su

Total Min. Total Min. Total Min.


21/21

20

We want to hear your success story!

Call us and tell us if you have:

lost 10 pounds or more, using this booklet and/or kept off for a year or more the weight you lost using this booklet

(10 pounds or more)

Call the Chronic Disease Prevention Team at the

Louisville Metro Department of Public Health & Wellness:

502-574-6663

week of healthy menus

Documents