ENHANCE 7 day food Diary

Food diary created for clients to use whilst training with ENHANCE personal trainers and after the contracted sessions were finished. Designed to help keep them on track of their progress as well as add some regiment and structure to eating habits. particularly useful for those on a journey of weight loss. Keep up to date with the nutritional framework of your workouts.

This is a condensed version of a 4 week food diary, which has more hints and weekly tips.

1. Your
Food Diary

2. How does the food diary work?
As you train with the ENHANCE team, you will also be given useful dietary
information to help you reach your goals, as the combination of good diet and
exercise is what you need to achieve them. It’s about making healthy food choices,
eating regularly and within moderation.
This is the key to losing weight as well as avoiding certain health problems.
Eat six times a day
We suggest eating 6 times a day for maximum benefit as this will have your
metabolism fired up and continually working, your blood sugar will be kept stable and
it will prevent you from getting overly hungry.
The key to this is to eat smaller portions more regularly, which also allows for easier
digestion.
ENHANCE eating cycle
The ENHANCE guide to eating throughout the day: helps you to keep your meals
regular, which should prevent you from feeling excessively hungry. By keeping your
meals frequent, you will also be able to include more nutritional variety into your
daily intake.
Breakfast Mid Morning Lunch
Mid AfternoonDinnerEvening

3. How does the food diary work?
As you record your daily intake you will also be able to analyse your good eating
habits. Your aim is to have a balanced diet, we will help you to make the right food
choices to aid weight loss and healthy nutrition.
One of the biggest problems people have when losing weight is findng meals to eat
that will reduce that hunger feeling. Thats why the food suggestions contained within
this food diary should help you feel full and satisfied
Tip:Eating a variety of fruit and veg will
stimulate your weight loss, as the foods’
natural fibre will have you feeling fuller
for longer, helping to stave off the
hunger feeling.

4. Record your daily intake
When you eat a portion of food, estimate the amount (small banana, large chicken
breast, 1/2 cup of blueberries) where possible estimate the weight in grams. e.g. 25g
cheddar cheese, 150g lean mince. When also eating vegetables record the amount(1
cup of broccli).
As you will be exercising during the period you’re filling in this diary, you will probably
need to eat more meat(protein substitute) than normal to aid lean muscle growth
and repair. Avoid supplementation as your body absorbs natural sources more easily.

5. Example
My Long Term Goal is...
___Gain lean muscle and reduce____
___body fat by 5% down to 16%____
______________________________
Short term Goals are...
Week 2
__Not cheat on my diet___________
__To lose 4lbs and try a different fruit
or veg each week________________
Week 4
______________________________
______________________________
______________________________
Week 6
______________________________
______________________________
______________________________
The Beginning
Before you start, take a moment to log your current statistics, and as another
incentive take some before pictures, and compare after 4 weeks. Continue this every
4 weeks to maintain a record of progress and encouragement.
Before After
Weight
Upper Arms
Waist
Hips
Bust/Chest
Upper Legs
Medical and Exercise warning:
If you are currently undergoing any medical treatment, suffer from any medical
condition and/or taking medication, please consult your GP before drastically altering
your eating habits or commencing any strenuous exercise.
Goal Setting
It is important to set both short and long term goals, and for these goals to be
realistic in order to keep you focused on your weight loss. Keep your short term
goals fortnightly to work towards the long term. This makes it manageable.

6. Goal setting
The Beginning
Week 2
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Week 4
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Week 6
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Week 8
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My short term goals are...
Tip 1: Remove temptation from within
the home whilst taking part in your
programme. Clear your cupboards of
high carbohydrate foods, e.g. sugary
cereals, ice cream, white bread, biscuits
and chocolates.
Tip 2: Avoid going out to eat for at least
one week to get into your new eating
habits, without too much distraction.

7. ENHANCE food table
The following table will give you a general idea of foods you should eat regularly and
foods that should be avoided.* If a food hasn’t been mentioned and you are unsure
which category it would fit into, consult your ENHANCE fitness instructor.
The foods we have chosen to add to this list have been categorised using what is
known as the Glycemic Index (GI).
Good/Whole Foods
Snacks/Sweet Foods
Avoidables
*This is just a guideline if you have any allergies, or intolerences then eat foods that you know are safe.
Peanuts
Walnuts
Cashewnuts
Nuts & Raisin Mix
Jam
Museli Bar
Digestive - Plain
Honey
Mango
Sultanas
Bananas
Papaya
Pineapple
Croissant
Cereal Bars
Beans in Tomato Sauce
Flavoured Milk
Corn Chips
Oatmeal Crackers
Dried Apricots
Coconut Milk
Canned fruit(natural juice)
Houmous
Yoghurt
All Bran
Porridge
Museli
Special K
Brown Rice
Yam
Sweet Potatoes
Whole wheat Pasta
Kidney Beans
Butter Beans
Chick Peas
Lentils - Any
Carrots
Broccoli
Cauliflower
Cabbage
Mushrooms
Tomatoes
Green Beans
Peppers - Any
Onions - Any
Aubergine
Blackeyed Beans
Kiwi Fruit
Cherries
Plums
Grapefruit
Peaches
Apples
Coconut
Strawberries
Whole milk
Whole Wheat Bread
Pumpernickel Bread
Sourdough Rye Bread
Heavy Mixed Grain Bread
Puffed Wheat
Corn Flakes
Fresh Mashed Potato
Instant Mashed Potato
French Fries
Tapioca
Custard
Ice Cream
Muffins
Pretzels
Donuts
Scones
Chocolate Coated Biscuits
White Bread
Bagel
Chocolate Sauce
Fizzy Drinks
Crisps
French Baguette
Waffles
Burger in a Bun
Maple Flavoured Syrup
Deep Fried Chicken
Thick Milkshakes

8. Balanced Vegetarian Meal Ideas
• Stuffed bell peppers with 30g feta cheese, spinach and spring onions.
• Sweet potato and black bean vegetarian chilli
• Mixed leaf salad, with sweet peppers, spinach, 30g grated cheddar and olives
• Vegetarian Lasagne - if using cheese, use it sparingly.
• Potato and leak soup, with small crusty roll
• 1/2 jacket potato, topped with spinach, sun dried tomatoes, 30g grated cheese
and spring onions
• Mixed leaf salad, chopped portobello mushroom, sweet corn and chopped sweet
chilli.
• Mixed grilled peppers, onions, lettuce, tomatoes, portobello mushroom and
mange tout.
• Lean vegetarian mince with onions and veg (broccolli, cauliflower, carrots and
beetroot)
• New potatoes, mixed leaf salad, spinach, avocado, rocket, and 30g grated cheese
Snack Ideas
• Unsalted nuts - almonds, peanuts, cashew nuts etc
• Raisins and saltana mix
• Fruit salad - strawberries, blueberries and 1/2 apple
• Houmous, celery, carrots and sweet peppers
• 1/2 mango
• 1 banana and a tangerine
• 1/2 banana, 1/2 apple, handful of blueberries and strawberries with a drizzle of
honey
Tip: Add a little pepper
and spice to your meals to
aid digestion

9. Balanced Meal Ideas
• Grilled lean steak with salad - (lettuce, mushrooms, cherry tomatoes and mixed
peppers) try with a light dressing.
• Grilled chicken breast (without skin) with salad (as above)
• Grilled chicken breast (without skin) and veg - (carrots, broccoli, 1/2 sweet
potato, cabbage, mushrooms and green beans)
• Grilled Salmon and veg (as above)
• Grilled Tuna Steak with spicy salad - (lettuce, sweetcorn, cherry tomatoes, mixed
peppers and rocket) sweet chilli dressing.
• Roast chicken (without skin) - 1/2 cup brown rice and veg (as above)
• Roast chicken torn up with spicy salad (as above)
• Grilled salmon with mixed grilled peppers, onions, lettuce tomatoes and mange
tout
• Lean steak mince with onions and veg (as above)
• Grilled chicken breast(seasoned with black and red pepper) on a bed of lettuce
30g grated cheese and 1/2 large white baked potato
• 1/2 Large white Jacket potato, tinned tuna (in spring water) and 30g grated
cheese
• Chopped new potatoes, mixed leaf salad, flaked tuna and 30g grated cheese
Snack Ideas
• Light salad with chopped ham or chicken breast
• Mixed leaf salad 2 chopped boiled eggs - 1 yolk only
• 150g couscous, chopped chicken breast and light salad with rocket
• Unsalted nuts - almonds, peanuts, cashew nuts etc.
• Raisins and saltana mix
• Fruit salad - strawberries, blueberries and 1/2 apple
• Houmous and celery, carrots and sweet peppers
• 1/2 mango
• 1 banana and a tangerine
• 1/2 banana, 1/2 apple, handful of blueberries, strawberries and rasberries with a
drizzle of honey
Tip: To add more to meals prepare
some pasta, mashed potato, rice
etc. if cooking for guests, but limit
your portions.

10. 7:30
Banana and half an apple
1/4 Roast Chicken, Jacket
Potato, broccoli and cauliflower
13:30
Daily Notes - Example
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - ____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
2 4
Number of drinks per meal time
Week 1 - Day 1
Date __________________________
Tip: Drink regularly to stay hydrated, stick to water and juices where possible. Hot
drinks; minimise the amount of sugar added.
Dietary Notes
Energised, and ready to go.
Looking forward to trying new healthier foods.
Feeling full from the veg and meat.
Porridge with spoonful of honey
11:15
Breakfast juice 1/2 glass
300ml water Cup of tea
300ml water & 250ml mango juice

11. Week 1 - Diet Tip
• Be very clear and honest with yourself about your intentions, whether your
main concern is to become aware of hidden food triggers, recognise problematic
eating patterns, or you are just checking that you’re eating a healthy diet.
• When you write down what you eat, you are taking the first step in facing
what you are doing to your body, mind and physical well-being. Do not worry about
portion sizes, keep it simple and only record the names of foods you have eaten to
begin with.
• Keeping a record of body weight in your food diary will remind you of foods
to avoid based on the outcome.
• Be sure to keep your food diary with you, and record what you are eating as
you eat. This will help you gain a better understanding of which foods enhance your
quality of life, and how much or how little you are eating as the weeks go by.
• You will be able to find a simple and perfect diet that works for you, around
your work and lifestyle.
• Most importantly, you will be taking control over what is happening to you
and to your body – this is the most important purpose of a food diary.
Weekly Weigh in
Kilograms
Stone

12. Daily Notes
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - Time____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
Number of drinks per meal time
Week 1 - Day 1
Date __________________________
Tip: Eat the majority of your carbohydrates from the morining up until your mid
afternoon snack, so it can be burned off throughout the day and during exercise.
Dietary Notes

13. Daily Notes
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - Time____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
Number of drinks per meal time
Week 1 - Day 2
Date __________________________
Tip: Avoid foods that contain hydrogenated fat.
Dietary Notes

14. Daily Notes
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - Time____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
Number of drinks per meal time
Week 1 - Day 3
Date __________________________
Tip: Keep a variety of coloured veg in your meals to get a range of nutrients and
vitamins.
Dietary Notes

15. Daily Notes
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - Time____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
Number of drinks per meal time
Week 1 - Day 4
Date __________________________
Tip: Eat fish for a lean source of protein and omega 3 oils.
Dietary Notes

16. Daily Notes
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - Time____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
Number of drinks per meal time
Week 1 - Day 5
Date __________________________
Tip: If making homemade fruit smoothies, drink within 10 minutes of preparing, as
once the fruits are blended, you begin to lose the fibre that makes you feel full.
Dietary Notes

17. Daily Notes
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - Time____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
Number of drinks per meal time
Week 1 - Day 6
Date __________________________
Tip: During warm weather eat juicy fruit to quench your thirst.
Dietary Notes

18. Daily Notes
Breakfast - Time____________
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Mid Morning - Time ____________
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Lunch - Time____________
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Mid Afternoon - Time____________
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Dinner - Time ____________
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Evening - Time____________
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Veg intake per serving
Fruit intake per serving
BreakfastLunch Dinner
Number of drinks per meal time
Week 1 - Day 7
Date __________________________
Tip: Raisins are a great source of iron, which helps your blood to transport oxygen.
More oxygen to the muscles, means less fatigue when working out.
Dietary Notes

19. Thank you, from
Our Other Services
We at ENHANCE pride ourselves on providing a variety of health and fitness
services. Below are just some of the packages we can deliver for you:
Bootcamps
Personal Training, specialising in, but not restricted too:
• Weight Loss
• Fitness Testing
• Diet and Nutritional Planning
• Sports Conditioning
Personal Programmes
Want to train with friends and family? For the following personalised group sessions
contact us for a quote:
Family Fitness
Beach Body Blast
Total Tone
Email us at [email protected]
Remember to check us out at www.enhancefitnessuk.co.uk
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