Filling out a food log is easy and SO informative. Writing down what you eat, makes it easier to see where you are doing well and what you can improve.
Find the food log for your age using the chart shown below. Click the number of calories to download a copy of the correct food log.
- Use the chart to find the right calorie level for you.
- Use the perfect portions chart as a guideline for what is considered a portion for the different food groups.
- Each time you eats something from a food group, fill in a circle.
- The idea is to fill in all of the circles by the end of the day, to not go over but to not go under either!
Get tips to eat healthy on the go!
Keep in Mind...
This is a general guide of the estimated number of calories that are needed daily when children are at a healthy weight for their age and gender. If you are less active then you will require fewer calories. If you are more active then you will require more calories. If you feel that you are overweight or underweight, (find out with the BMI calculator), then we advise that you or your parents schedule an appointment with the Wellness Department so that we can determine an appropriate caloric goal for you.
Helpful Hints
Why are protein and fiber important?
Protein and Fiber combinations make it possible for us to physically feel full and experience satiety. They work together as a team to slow our digestion and prevent our blood sugars from increasing too fast and crashing. Learning to put these combinations together at each meal and most snacks will help keep blood sugars balanced, which will help with hunger. It will also prevent you from feeling cranky, sleepy, and starving. Learn about the different types of protein and fiber.
What is an ounce of grains?
- An ounce of grains is 1 slice of bread or 1/2 a cup of pasta, rice or cooked cereal (oatmeal) or 3/4 cup of dry cereal.
- A good rule of thumb is 1 ounce of grains = approx. 100 cal.
What kinds of grains should I be eating?
- The more whole grains you can get the better! Remember to look on the ingredient list and check to make sure it says the word WHOLE before the flour type.
What if I am eating crackers or pretzels, what is an ounce of those items?
- Look at the portion size and count out the portion size if it is around 100 calories call it 1 ounce, 200 calories it is 2, etc.
How do I get all my fruits and veggies in each day?
- The best way to do this is to get them through out the day. This will help keep you full and it will help you get all the important nutrients you need to grow!
- One idea is to have a fruit and/or vegetable at EVERY meal so... you could have a fruit with breakfast (whole wheat English muffin with peanut butter and a banana) a fruit and veggie at lunch (turkey and cheese roll-ups with salad and some grapes) and then veggies at dinner (chicken, salad, broccoli and brown rice.)
What are extras?
- Extras are things like butter on your toast, dressing on your salad, jelly, syrup, mayo, chocolate, and candy. Basically anything that doesn’t fit into a food group! Remember 1 Tablespoon is about the size of an adult thumb.
