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"I get by with a little help from my friends" -John Lennon


Food Journal


We make 1000s of food related decisions each day. A food journal review will help you figure out what you're doing right and what you need to change to reach your goals.
1 packet Apple Cinnamon Quaker Oatmeal made with
1/2 cup of 2% milk
1 banana
1 piece of whole grain toast with 
1 tbsp of peanut butter
1) There are too many carbohydrate choice in this meal. Have either oatmeal or toast, not both
2) Change to unflavoured oatmeal and add your own toppings to decrease your added sugar intake
3) Switching to 1% milk is an easy way to cut calories and improve heart health
Large salad from food court:
      mixed greens, cucumbers, tomatoes, carrots,    
      feta cheese and balsamic vinegrette dressing
Medium black coffee 
1) The salad was a great start, but unfortunetly it is not a balanced meal
      •Add a source of protein (ex:  fish, tofu, chicken, beans, nuts)
      •Add a source of carbohydrates (ex: croutons, quinoa, bread roll) 
1 bowl pasta with
1/2 cup bolognese sauce
1/2 cup mushrooms
1 apple
1 glass red wine
1) The standard food guide serving of pasta is 1/2 cup. This bowl looks like it holds much more. Use measuring cups to help with portion control
2) Was the bolognese sauce homemade or store bought? Store bought sauces tend to be very high in sodium. Compare the food labels to ensure you're getting to lowest sodium version. If you're making it yourself, aim to use lean beef
3) Add at least 1/2 cup vegetables of your choice or 1 cup salad to make this a balanced meal
1/2 cup strawberries
1) Terrific healthy snack
2) Add a handful of nuts to keep you fuller longer and balance out your sugar better

And start your journey to good health TODAY

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