Fold the printed diary into half along the long edge.
Fold it again to make it quarter size.
Now the pocket diary is ready to use.
minutes
Open the
downloadable
pocket diary and
print it with your
home printer.
Please remember
to set it to “fit to
page” and print on
A4 paper.
60+
Activity
serves
8+
Fluid
Treats
Note:
are there areas you
need to improve on?
Even small changes
can make a big
difference.
At the end of
the week:
2.
serves
Milk &
Dairy
serves
Meat &
Alternatives
3
2
serves
3+
Vegetables
write in the number
of serves and amount
of activity that you
have achieved.
During the day:
1.
serves
2+
Fruit
Breads &
Cereals
Week 1
serves
6+
one serve
(example)
everyday
you need
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
10 Steps to Eating Well
1
Breakfast
Blast off with breakfast for the best start to your day.
2
Water
3
Eat at Home
4
Fat and Sugar
Water is the best choice of fluids; aim for 8 cups of fluid every day.
Eat at home as often as you can. Home cooked meals are generally
healthier with less fat and sugar.
Treat foods are high in fat and sugar should be eaten only occasionally
and in small amounts.
5
Wide Variety
Choose a wide variety of foods every day. For your dinner plate, try to
have 1/2 vegetables, 1/4 carbohydrate and 1/4 protein foods.
6
Spice to Life
Variety adds spice to life. Try different foods from different cultures.
7
Eat Slowly
Monday Tuesday
Breads &
Cereals
Fruit
6+
2+
Enjoy your food. Eat slowly; sit at the table and catch up with family
and friends while you eat.
8
Choose Takeaway Foods
Choose takeaway foods that are low in fat and have lots of vegetables.
Minimise deep fried takeaways.
9
Low-fat and Low Sugar
Go for low-fat and low sugar options wherever possible.
10 Healthy Snacks
Choose a healthy snack like fruit and vegetables between meals to
keep you going.
visit behealthybeactive.co.nz for more information
Pocket Diary
Thursday
Friday
one serve
(example)
everyday
you need
Monday
Tuesday
3
Wednesday
Saturday
Sunday
Week 3
serves
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6+
Breads &
Cereals
1.
60+
Milk &
Dairy
2
6+
Monday
During the day:
minutes
8+
serves
3+
2+
serves
everyday
you need
write in the number
of serves and amount
of activity that you
have achieved.
Activity
serves
Fluid
Treats
Meat &
Alternatives
serves
Vegetables
serves
Fruit
one serve
(example)
serves
2+
Fruit
serves
3+
Vegetables
2.
are there areas you
need to improve on?
Even small changes
can make a big
difference.
At the end of
the week:
2.
write in the number
of serves and amount
of activity that you
have achieved.
During the day:
1.
Breads &
Cereals
Week 2
serves
At the end of
the week:
are there areas you
need to improve on?
Even small changes
can make a big
difference.
2
serves
Milk &
Dairy
serves
Meat &
Alternatives
WEEK 3
3
Treats
8+
Fluid
serves
Activity
60+
minutes