Healthy Habits Journal

What is this?

This journal is an easy place to track what you eat and how much you move. It will help you set and reach your goals.

Who can use it?

Anyone who wants to enjoy better health, lose weight, or stay at a healthy weight. It’s always a good idea to talk to your health care provider before you start any eating or physical activity program.

Why use a journal?

Keeping a journal has been shown to help people reach their health, activity, and weight goals. The blue and purple pages throughout this journal contain quick tips for healthier eating and activity.


Watch this video about how to use a Healthy Habits Journal

How do I use it?

Write down your food and activity every day. Fill it in as you go through your day, or wait until the end of the day. Make it part of your routine.

On the exercise log pages:
write down the number of minutes you were active and type of activity. If you use a step counter or activity tracker, record your number at the end of the day.

On the food log pages:
list everything that you ate and drank and how much you consumed. Include water and snacks.
Example: Breakfast — whole-wheat toast (1 slice) with jelly (2 teaspoons), 1 banana, 1 cup coffee (no sugar added).

At the end of the day, take a minute to look back at what you wrote.
What healthy choices did you make?
How did they make you feel?
What are you learning about food and activity?
What do you want to change?