DAY 2 DAY 1 DAY 3 FOOD DIARY & ACTIVITY LOG. Day Activity Minutes How much you ate and drank. What you ate and drank.

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1 FOOD DIARY & ACTIVITY LOG DAY 2 Name: Keep track of your physical activities below in 5 minute chunks by checking off each box for each 5 minutes you participated in that specific activity. Day Activity Minutes Keep track of your food for the week of DAY 1 DAY 3

2 DAY 4 DAY 6 DAY 5 DAY 7

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4 DIARIO DE NUTRICION Y ACTIVIDAD DIA 2 Lleve un record de sus actividades físicas anotandolas abajo por incrimentos de 5 minutos. Un cuadro representa 5 minutos de actividad fisica. Dia Actividad Minutos Diario para la semana de bebidas) DIA 1 DIA 3 bebidas) bebidas)

5 DIA 4 DIA 6 bebidas bebidas) DIA 5 DIA 7 bebidas bebidas)

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7 If you have diabetes there are some basic steps you can take to help improve and care for your health! Take all medications prescribed by your doctor Check your blood sugar as your doctor recommends keep a record of your blood sugars to show your doctor for future appointments. Contact a Registered Dietitian learning about food and how it can affect your blood sugar are just a few of the things a dietitian can help you with when it comes to diabetes. Eat a wide variety of all the different food groups each day Eat foods high in fiber such as fruits, vegetables, whole grains and beans Eat three meals a day with snacks, space your meals every 4-6 hours Sign up for IUMG-PC s Free Living Well With Diabetes Basic Education Class these classes are a great way to learn more about diabetes and how you can control your blood sugar. For more detailed information and suggestions contact your Pecar Health Center Dietitian, Sara at

8 BE AT A HEALTHY WEIGHT- If you are overweight, lose weight. BE MORE ACTIVE - Aim for 30 minutes or more 3-5 times a week. Ride a bike, walk briskly, swim, or try aerobics. DO NOT SMOKE OR DRINK ALCOHOL- If you do, try to QUIT! EAT HIGH FIBER FOODS- fruits, vegetables, whole grains and beans LIMIT THE FAT-Cut down the amount of fat you eat everyday, but remember LOW FAT DOES NOT MEAN LOW CALORIE Limit foods high in Saturated fat, Trans fat and/or cholesterol, such as whole-milk dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks. Instead choose foods low in Saturated fat, Trans fat and cholesterol. Visit the American Heart Association Website for more great information at: For more information and suggestions please call your Westside Health Center Dietitian, Kristi McDonald at

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10 BE AT A HEALTHY WEIGHT- If you are overweight, lose weight. BE MORE ACTIVE- Aim for 30 minutes or more 3-5 times a week. Ride a bike, walk briskly, swim, or try aerobics. DO NOT SMOKE OR DRINK ALCOHOL- If you do, try to QUIT! LIMIT SALT INTAKE- Lose the salt shaker, do not add salt to foods at the table, eat foods lower in salt, season foods with herbs and spices. Limit convenience foods, frozen dinners, lunchmeat (cold cuts), canned foods, and fast foods. INCREASE- Fresh or frozen fruits and vegetables, whole grains, and low-fat dairy products. For more detailed information and suggestions, Call Kristi McDonald, Dietitian Westside Health Center

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12 WEIGHT LOSS TID BITS 1. GET MOVING: For 30 minutes or more 3-5 times a week. Try bike riding, walking briskly, swimming or aerobics. 2. Work with a buddy: Get a friend or relative to exercise and eat healthy foods with you. REMEMBER TO REWARD YOURSELF WITH NON FOOD ITEMS. 3. EAT A VARIETY OF FOODS DAILY AND TRY TO ACHIEVE OR MAINTAIN A HEALTHY WEIGHT 4. EAT THREE MEALS EVERY DAY IN MODERATION, AND HEALTHY SNACKS AS NEEDED 5. CUT BACK ON: Regular soda, Kool-Aid and juice drinks. Be sure to drink plenty of water. 6. WHAT DOESN T WORK: Diet pills, liquid diets, crash or quick fix diets, skipping meals, or eating only one meal a day, taking laxatives or vomiting after eating. 7. SLOW AND STEADY WEIGHT LOSS IS BEST: Depending on your starting weight a recommended safe weight loss is ½ pound to 2 pounds per week. For more detailed information and suggestions contact the Westside Health Center Dietitians, Kristi McDonald or Sara? at

13 Date: Date: Weight: lbs Name: Date of Birth: Phone: Doctor: Comments: Date: Weight: lbs Name: Date of Birth: Phone: Doctor: Comments: Date: Weight: lbs Name: Date of Birth: Phone: Doctor: Comments: Date: Weight: lbs Name: Date of Birth: Phone: Doctor: Comments: Date: Weight: lbs Name: Date of Birth: Phone: Doctor: Comments: Weight: lbs Name: Date of Birth: Phone: Doctor: Comments:

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