Printable Diet Journal – Fill Out and Use This PDF

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This report is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. Most of the information applies to everyone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual body type. The author, writer, editors, and graphic designer shall have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this report. The entire contents of this guide is protected by international copyright and trademark laws. The owner of the copyrights and trademarks is Elite Training Partners LLC, its affiliates, or other third party licensors.

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How To Keep A Food Journal Tips

Make Counting Veggies/Fruits Easy

Tabulating all the different food items in your meals and snacks can be a BIG pain. Make your life easier by counting a cup of veggies as 50 calories, and a cup worth of fruit as 100 calories. Just watch out for avacado, which is a vegetable but very high in (healthy) fat, which means it has a lot of calories!

Portion Size Reference

Here are a list of portion sizes so you can eyeball them:

3 oz. of meat is as big as a deck or cards, or a blackberry 1 ounces of cheese is about size of your thumb

1 cup is equal to the size of a baseball

A teaspoon is the tip of the thumb to the first joint A tablespoon is three thumb tips

Use NutritionData.com For Calorie Reference

If you can't find the calorie information for foods that you want to eat, check out NutritionData.com. You can search for just about any food that you want to eat. Just pay attention to serving sizes when viewing calorie content.

How to Calculate Calorie % Breakdown for the Day

For your reference, 1 gram of protein has 4 calories, 1 gram of carbohydrates has 4 calories, and 1 gram of fat has 9 calories. Another quick tip, 1 gram of fiber is equal to 1 gram of carbs, but it has no calories. So foods that are high in fiber will be less in calories than you would expect. One more thing, it's ok if your calorie breakdown percentages aren't perfect, you're just trying to get a sense of your macronutrient balance.

NOTE: The following page is a SAMPLE Food Journal for a 140 pound woman who is looking to lose 20 pounds by eating roughly 1400 calories each day. She's looking for moderate carb, moderate fat, higher protein intake, which is reflected in the calorie % breakdown.

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8!(128/5/(91/67

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About BuiltLean.com

BuiltLean.com is a free resource that helps busy individuals achieve strong, lean, healthy bodies in less time and with less hassle. Topics include:

Motivation, exercise and nutrition tips that you can apply to your life

Exclusive interviews with Nutritionists, Fitness Pros, and Health Experts

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About Marc Perry

Marc is the founder of BuiltLean.com and is CEO of Elite Training Partners, a privately held company based in New York City that develops fitness programs and services for busy professionals with demanding lifestyles.

A Yale graduate and former investment analyst, Marc has dedicated his life to helping others improve their health. He is a Certified Strength & Conditioning Specialist (National Strength & Conditioning Association) and a Certified Personal Trainer (American Council on Exercise).

You can connect with Marc on Facebook (www.facebook.com/BuiltLean), or Twitter marcaperry. Press inquiries should be directed to press@elitetrainingpartners.com.

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