DAY/DATE: POSSIBLE PITFALLS TODAY:	TODAY'S GOALS:
CHECK EACH SERVING CONSUMED*	AFFIRMATIONS/INSPIRATIONS
Bread -
Vegetables -
Fruit -
Protein -
Milk/Dairy -	EXERCISE TRACKING
Water	Activities:
Fats, Oils, Sweets - Use Sparingly	Min.:15 15 15 15 15 15

BREAKFAST	Calories	DINNER	Calories
LUNCH	Calories	SNACKS	Calories
Breakfast and Lunch Total:		Dinner and Snacks Total:
		Breakfast and Lunch Total:
		Total Calories for Day:

* SERVING SIZES (Servings based on the USDA Food Pyramid. For weight loss choose low fat, low calorie foods)
Bread	(6-11 servings): 1 slice bread; 1/2 hamburger bun, bagel or English muffin; 1-ounce ready-to-eat cereal;  1/2 cup cooked rice, pasta, or noodles; 1/2 cup cooked cereal; 2-4 crackers; 1 ounce pretzels
Vegetables	(3-5 servings): 1 cup raw leafy vegetables (cabbage, spinach); 1/2 cup cooked solid vegetables  (carrots, corn, etc.); 1/2 cup chopped raw vegetables; 3/4 cup vegetable juice
Fruit	(2-4 servings): 1 medium apple, orange, banana; 1 melon wedge; 1/2 cup diced fruit or berries;  1/2 cup cooked or canned fruit; 3/4 cup fruit juice
Protein	(2-3 servings): 2-3 oz. cooked lean meat, skinless poultry, or fish; 1 egg or 1/4 cup fat-free  egg substitute; 1/2 cup cooked dry beans; 2 tablespoons seeds or nuts; 1 tablespoon peanut butter
Milk/Dairy	(2-3 servings): 1 cup milk; 1 cup yogurt; 1 1/2 oz. natural cheese; 2 oz. processed cheese
Water	(8 servings): 8 ounces/1 cup
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