S.M.A.R.T Exercise Food Diary

NUTRITIONAL SUPPORT 3-DAY FOOD DIARY

Dear Member, Thank you for taking part in the S.M.A.R.T Fitness Services Nutritional Support.

You have just made a huge leap forward in understanding your daily nutritional intake and steps to help you achieve the body and mind you always wanted.

Book a FREE 15 minute consultation with your Club Nutritionist to discuss the findings and gain some advice.

(Available on selected days - Limited Offer)

Why use a food diary?

Food diaries are a key way to help you become more aware of your eating and activities habits.

A food and activity diary will also encourage you to make conscious choices about what you eat and do – writing it down gives you the chance to think twice before you act. This is one of the most useful things you can do to help you gain control of your weight.

Write down everything you eat and drink over the day.

It is vital when using a food and activity diary that you give as much detail as you can throughout.

For example, a cup of tea just doesn’t explain enough, we need to know you had a cup of earl grey with a little semi skimmed milk and 2 teaspoons of sugar.

Portions sizes are very important, so please let us know the weight or portion of everything you eat. For example, spaghetti Bolognese would be 250g of lean mince, ½ jar of pasta sauce, 150g of whole meal pasta and ½ of garlic bread.

Remember the more honest you are, the more it will help you. It can take a little while to get used to and sometimes it may seem like a waste of time, but it’s worth the effort.

People who successfully lose weight and keep it off monitor what they ear and how active they are. This could be in the form of a diary, or in their head. It’s a matter of finding out what works best for you.

To see our full range of programmes, visit our S.M.A.R.T Fitness Services: www.demo.smart-exercise.com

Please complete the personal information on the next page, followed by the food diary.

Kind Regards,

Nutritional Team

First Name

Surname

Gender

Postcode

Email address

Age

Weight

Height Measurement Preference?

What is you current activity level?

What do you want to do?

Stones, Pounds and Inches Very Sedentary Gain Weight

Kilogrammes and Centimetres Moderately Sedentary

Moderately Active

Maintain Weight

Pounds and Inches Very Active Lose Weight

What is your goal weight?

What is your desired rate 250g/½lb of weight loss/ gain? per week

500g/1lb per week

750g/1.5lb per week

1kg/2lb per week

Thank you for completing all of your personal information, please use the following pages to keep your food and activity log.

FOOD & DRINK LOG Monday Breakfast

Serving Size

Lunch

Serving Size

Dinner

Serving Size

Tuesday Breakfast

Serving Size

Lunch

Serving Size

Dinner

Serving Size

FOOD & DRINK LOG Wednesday Breakfast

Serving Size

Lunch

Serving Size

Dinner

Serving Size

Thursday Breakfast

Serving Size

Lunch

Serving Size

Dinner

Serving Size

FOOD & DRINK LOG Friday Breakfast

Serving Size

Lunch

Serving Size

Dinner

Serving Size

Saturday Breakfast

Serving Size

Lunch

Serving Size

Dinner

Serving Size

FOOD & DRINK LOG Sunday Breakfast

Serving Size

Lunch

Serving Size

Dinner

Serving Size

ACTIVITY & EXERCISE LOG Monday Activity

Time

Trained With

Time

Trained With

Time

Trained With

Time

Trained With

Tuesday Activity

Wednesday Activity

Thursday Activity

ACTIVITY & EXERCISE LOG Friday Activity

Time

Trained With

Time

Trained With

Time

Trained With

Saturday Activity

Sunday Activity

Please hand this completed diary to one of the Fitness Team on your next visit.

Thank you