ENHANCE 7 day food Diary
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Food diary created for clients to use whilst training with ENHANCE personal trainers and after the contracted sessions were finished. Designed to help keep them on track of their progress as well as add some regiment and structure to eating habits. particularly useful for those on a journey of weight loss. Keep up to date with the nutritional framework of your workouts. This is a condensed version of a 4 week food diary, which has more hints and weekly tips.
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ENHANCE 7 day food Diary
- 2. How does the food diary work? As you train with the ENHANCE team, you will also be given useful dietary information to help you reach your goals, as the combination of good diet and exercise is what you need to achieve them. It’s about making healthy food choices, eating regularly and within moderation. This is the key to losing weight as well as avoiding certain health problems. Eat six times a day We suggest eating 6 times a day for maximum benefit as this will have your metabolism fired up and continually working, your blood sugar will be kept stable and it will prevent you from getting overly hungry. The key to this is to eat smaller portions more regularly, which also allows for easier digestion. ENHANCE eating cycle The ENHANCE guide to eating throughout the day: helps you to keep your meals regular, which should prevent you from feeling excessively hungry. By keeping your meals frequent, you will also be able to include more nutritional variety into your daily intake. Breakfast Mid Morning Lunch Mid AfternoonDinnerEvening
- 3. How does the food diary work? As you record your daily intake you will also be able to analyse your good eating habits. Your aim is to have a balanced diet, we will help you to make the right food choices to aid weight loss and healthy nutrition. One of the biggest problems people have when losing weight is findng meals to eat that will reduce that hunger feeling. Thats why the food suggestions contained within this food diary should help you feel full and satisfied Tip:Eating a variety of fruit and veg will stimulate your weight loss, as the foods’ natural fibre will have you feeling fuller for longer, helping to stave off the hunger feeling.
- 4. Record your daily intake When you eat a portion of food, estimate the amount (small banana, large chicken breast, 1/2 cup of blueberries) where possible estimate the weight in grams. e.g. 25g cheddar cheese, 150g lean mince. When also eating vegetables record the amount(1 cup of broccli). As you will be exercising during the period you’re filling in this diary, you will probably need to eat more meat(protein substitute) than normal to aid lean muscle growth and repair. Avoid supplementation as your body absorbs natural sources more easily.
- 5. Example My Long Term Goal is... ___Gain lean muscle and reduce____ ___body fat by 5% down to 16%____ ______________________________ Short term Goals are... Week 2 __Not cheat on my diet___________ __To lose 4lbs and try a different fruit or veg each week________________ Week 4 ______________________________ ______________________________ ______________________________ Week 6 ______________________________ ______________________________ ______________________________ The Beginning Before you start, take a moment to log your current statistics, and as another incentive take some before pictures, and compare after 4 weeks. Continue this every 4 weeks to maintain a record of progress and encouragement. Before After Weight Upper Arms Waist Hips Bust/Chest Upper Legs Medical and Exercise warning: If you are currently undergoing any medical treatment, suffer from any medical condition and/or taking medication, please consult your GP before drastically altering your eating habits or commencing any strenuous exercise. Goal Setting It is important to set both short and long term goals, and for these goals to be realistic in order to keep you focused on your weight loss. Keep your short term goals fortnightly to work towards the long term. This makes it manageable.
- 6. Goal setting The Beginning Week 2 ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ Week 4 ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ Week 6 ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ Week 8 ____________________________________________________________________ ____________________________________________________________________ ____________________________________________________________________ My short term goals are... Tip 1: Remove temptation from within the home whilst taking part in your programme. Clear your cupboards of high carbohydrate foods, e.g. sugary cereals, ice cream, white bread, biscuits and chocolates. Tip 2: Avoid going out to eat for at least one week to get into your new eating habits, without too much distraction.
- 7. ENHANCE food table The following table will give you a general idea of foods you should eat regularly and foods that should be avoided.* If a food hasn’t been mentioned and you are unsure which category it would fit into, consult your ENHANCE fitness instructor. The foods we have chosen to add to this list have been categorised using what is known as the Glycemic Index (GI). Good/Whole Foods Snacks/Sweet Foods Avoidables *This is just a guideline if you have any allergies, or intolerences then eat foods that you know are safe. Peanuts Walnuts Cashewnuts Nuts & Raisin Mix Jam Museli Bar Digestive - Plain Honey Mango Sultanas Bananas Papaya Pineapple Croissant Cereal Bars Beans in Tomato Sauce Flavoured Milk Corn Chips Oatmeal Crackers Dried Apricots Coconut Milk Canned fruit(natural juice) Houmous Yoghurt All Bran Porridge Museli Special K Brown Rice Yam Sweet Potatoes Whole wheat Pasta Kidney Beans Butter Beans Chick Peas Lentils - Any Carrots Broccoli Cauliflower Cabbage Mushrooms Tomatoes Green Beans Peppers - Any Onions - Any Aubergine Blackeyed Beans Kiwi Fruit Cherries Plums Grapefruit Peaches Apples Coconut Strawberries Whole milk Whole Wheat Bread Pumpernickel Bread Sourdough Rye Bread Heavy Mixed Grain Bread Puffed Wheat Corn Flakes Fresh Mashed Potato Instant Mashed Potato French Fries Tapioca Custard Ice Cream Muffins Pretzels Donuts Scones Chocolate Coated Biscuits White Bread Bagel Chocolate Sauce Fizzy Drinks Crisps French Baguette Waffles Burger in a Bun Maple Flavoured Syrup Deep Fried Chicken Thick Milkshakes
- 8. Balanced Vegetarian Meal Ideas • Stuffed bell peppers with 30g feta cheese, spinach and spring onions. • Sweet potato and black bean vegetarian chilli • Mixed leaf salad, with sweet peppers, spinach, 30g grated cheddar and olives • Vegetarian Lasagne - if using cheese, use it sparingly. • Potato and leak soup, with small crusty roll • 1/2 jacket potato, topped with spinach, sun dried tomatoes, 30g grated cheese and spring onions • Mixed leaf salad, chopped portobello mushroom, sweet corn and chopped sweet chilli. • Mixed grilled peppers, onions, lettuce, tomatoes, portobello mushroom and mange tout. • Lean vegetarian mince with onions and veg (broccolli, cauliflower, carrots and beetroot) • New potatoes, mixed leaf salad, spinach, avocado, rocket, and 30g grated cheese Snack Ideas • Unsalted nuts - almonds, peanuts, cashew nuts etc • Raisins and saltana mix • Fruit salad - strawberries, blueberries and 1/2 apple • Houmous, celery, carrots and sweet peppers • 1/2 mango • 1 banana and a tangerine • 1/2 banana, 1/2 apple, handful of blueberries and strawberries with a drizzle of honey Tip: Add a little pepper and spice to your meals to aid digestion
- 9. Balanced Meal Ideas • Grilled lean steak with salad - (lettuce, mushrooms, cherry tomatoes and mixed peppers) try with a light dressing. • Grilled chicken breast (without skin) with salad (as above) • Grilled chicken breast (without skin) and veg - (carrots, broccoli, 1/2 sweet potato, cabbage, mushrooms and green beans) • Grilled Salmon and veg (as above) • Grilled Tuna Steak with spicy salad - (lettuce, sweetcorn, cherry tomatoes, mixed peppers and rocket) sweet chilli dressing. • Roast chicken (without skin) - 1/2 cup brown rice and veg (as above) • Roast chicken torn up with spicy salad (as above) • Grilled salmon with mixed grilled peppers, onions, lettuce tomatoes and mange tout • Lean steak mince with onions and veg (as above) • Grilled chicken breast(seasoned with black and red pepper) on a bed of lettuce 30g grated cheese and 1/2 large white baked potato • 1/2 Large white Jacket potato, tinned tuna (in spring water) and 30g grated cheese • Chopped new potatoes, mixed leaf salad, flaked tuna and 30g grated cheese Snack Ideas • Light salad with chopped ham or chicken breast • Mixed leaf salad 2 chopped boiled eggs - 1 yolk only • 150g couscous, chopped chicken breast and light salad with rocket • Unsalted nuts - almonds, peanuts, cashew nuts etc. • Raisins and saltana mix • Fruit salad - strawberries, blueberries and 1/2 apple • Houmous and celery, carrots and sweet peppers • 1/2 mango • 1 banana and a tangerine • 1/2 banana, 1/2 apple, handful of blueberries, strawberries and rasberries with a drizzle of honey Tip: To add more to meals prepare some pasta, mashed potato, rice etc. if cooking for guests, but limit your portions.
- 10. 7:30 Banana and half an apple 1/4 Roast Chicken, Jacket Potato, broccoli and cauliflower 13:30 Daily Notes - Example Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - ____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner 2 4 Number of drinks per meal time Week 1 - Day 1 Date __________________________ Tip: Drink regularly to stay hydrated, stick to water and juices where possible. Hot drinks; minimise the amount of sugar added. Dietary Notes Energised, and ready to go. Looking forward to trying new healthier foods. Feeling full from the veg and meat. Porridge with spoonful of honey 11:15 Breakfast juice 1/2 glass 300ml water Cup of tea 300ml water & 250ml mango juice
- 11. Week 1 - Diet Tip • Be very clear and honest with yourself about your intentions, whether your main concern is to become aware of hidden food triggers, recognise problematic eating patterns, or you are just checking that you’re eating a healthy diet. • When you write down what you eat, you are taking the first step in facing what you are doing to your body, mind and physical well-being. Do not worry about portion sizes, keep it simple and only record the names of foods you have eaten to begin with. • Keeping a record of body weight in your food diary will remind you of foods to avoid based on the outcome. • Be sure to keep your food diary with you, and record what you are eating as you eat. This will help you gain a better understanding of which foods enhance your quality of life, and how much or how little you are eating as the weeks go by. • You will be able to find a simple and perfect diet that works for you, around your work and lifestyle. • Most importantly, you will be taking control over what is happening to you and to your body – this is the most important purpose of a food diary. Weekly Weigh in Kilograms Stone
- 12. Daily Notes Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - Time____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner Number of drinks per meal time Week 1 - Day 1 Date __________________________ Tip: Eat the majority of your carbohydrates from the morining up until your mid afternoon snack, so it can be burned off throughout the day and during exercise. Dietary Notes
- 13. Daily Notes Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - Time____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner Number of drinks per meal time Week 1 - Day 2 Date __________________________ Tip: Avoid foods that contain hydrogenated fat. Dietary Notes
- 14. Daily Notes Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - Time____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner Number of drinks per meal time Week 1 - Day 3 Date __________________________ Tip: Keep a variety of coloured veg in your meals to get a range of nutrients and vitamins. Dietary Notes
- 15. Daily Notes Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - Time____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner Number of drinks per meal time Week 1 - Day 4 Date __________________________ Tip: Eat fish for a lean source of protein and omega 3 oils. Dietary Notes
- 16. Daily Notes Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - Time____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner Number of drinks per meal time Week 1 - Day 5 Date __________________________ Tip: If making homemade fruit smoothies, drink within 10 minutes of preparing, as once the fruits are blended, you begin to lose the fibre that makes you feel full. Dietary Notes
- 17. Daily Notes Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - Time____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner Number of drinks per meal time Week 1 - Day 6 Date __________________________ Tip: During warm weather eat juicy fruit to quench your thirst. Dietary Notes
- 18. Daily Notes Breakfast - Time____________ ____________________________________ ______________________ __________________________________ Mid Morning - Time ____________ ____________________________________ ________________________________ __________________________________ Lunch - Time____________ ____________________________________ ________________________________ __________________________________ Mid Afternoon - Time____________ ____________________________________ ________________________________ __________________________________ Dinner - Time ____________ ____________________________________ ________________________________ __________________________________ Evening - Time____________ ____________________________________ ________________________________ __________________________________ Veg intake per serving Fruit intake per serving Breakfast Lunch Dinner Number of drinks per meal time Week 1 - Day 7 Date __________________________ Tip: Raisins are a great source of iron, which helps your blood to transport oxygen. More oxygen to the muscles, means less fatigue when working out. Dietary Notes
- 19. Thank you, from Our Other Services We at ENHANCE pride ourselves on providing a variety of health and fitness services. Below are just some of the packages we can deliver for you: Bootcamps Personal Training, specialising in, but not restricted too: • Weight Loss • Fitness Testing • Diet and Nutritional Planning • Sports Conditioning Personal Programmes Want to train with friends and family? For the following personalised group sessions contact us for a quote: Family Fitness Beach Body Blast Total Tone Email us at info@enhancefitnessuk.co.uk Remember to check us out at www.enhancefitnessuk.co.uk twitter @ennhance YouTube Channel Enhance Fitness UK