MyWeightMatters
food and and activity activitydiary diary food incorporatingmeal mealplanner planner incorporating food and activity diary incorporating meal planner
Food and activity diary Incorporating meal planner
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Initiative funded by Initiative funded by Initiative funded by Initiative funded by Initiative funded by Initiative funded by
My Weight Matters | food and activity diary
healthy meal planner week commencing: Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
/
/ Lunch
Dinner
Snacks
My Weight Matters | food and activity diary
food and activity diary day one Time
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
day:
Fruit and vegetables
date: Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
2
3
Oil and spreads
Other foods and drinks high in fat, salt or sugars
TOTAL number of portions: Recommended number of portions:
7 (women) 8 (men)
At least 5
Physical activity log:
Pedometer count:
2
1 max
My Weight Matters | food and activity diary
food and activity diary day two Time
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
day:
Fruit and vegetables
date: Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
2
3
Oil and spreads
Other foods and drinks high in fat, salt or sugars
TOTAL number of portions: Recommended number of portions:
7 (women) 8 (men)
At least 5
Physical activity log:
Pedometer count:
2
1 max
My Weight Matters | food and activity diary
food and activity diary day three Time
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
day:
Fruit and vegetables
date: Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
2
3
Oil and spreads
Other foods and drinks high in fat, salt or sugars
TOTAL number of portions: Recommended number of portions:
7 (women) 8 (men)
At least 5
Physical activity log:
Pedometer count:
2
1 max
My Weight Matters | food and activity diary
food and activity diary day four Time
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
day:
Fruit and vegetables
date: Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
2
3
Oil and spreads
Other foods and drinks high in fat, salt or sugars
TOTAL number of portions: Recommended number of portions:
7 (women) 8 (men)
At least 5
Physical activity log:
Pedometer count:
2
1 max
My Weight Matters | food and activity diary
food and activity diary day five Time
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
day:
Fruit and vegetables
date: Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
2
3
Oil and spreads
Other foods and drinks high in fat, salt or sugars
TOTAL number of portions: Recommended number of portions:
7 (women) 8 (men)
At least 5
Physical activity log:
Pedometer count:
2
1 max
My Weight Matters | food and activity diary
food and activity diary day six Time
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
day:
Fruit and vegetables
date: Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
2
3
Oil and spreads
Other foods and drinks high in fat, salt or sugars
TOTAL number of portions: Recommended number of portions:
7 (women) 8 (men)
At least 5
Physical activity log:
Pedometer count:
2
1 max
My Weight Matters | food and activity diary
food and activity diary day seven Time
Food/drink
Potatoes, bread, rice, pasta and other starchy carbs
day:
Fruit and vegetables
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date: Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
Oil and spreads
Other foods and drinks high in fat, salt or sugars
✓ ✓ ✓
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TOTAL number of portions: Recommended number of portions:
7 (women) 8 (men)
At least 5
2
3
2
1 max
Physical activity log:
Pedometer count:
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