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Welcome to GetFIT Connections™

Before you begin, you may find the Your Pyramid Connections Slide Guide™ helpful in determining your recommended calories based on your age, gender, and activity level.  The slide guide is also something you can toss in your purse, backpack, or briefcase to remind you of your daily recommended food groups, especially your recommended colored vegetables each week.  For more information click here.

TUNE INTO YOUR DIET

Step 1  Complete Your 5-Day Food Recorder

This week be your own diet analyst.  Write down everything you eat and drink for the next 5 days, in the order that it was eaten.  Include fast foods, dining out, vending machine foods, water, salad dressings, butter or margarine, coffee creamer - everything.  Record amounts and calories. 

Let's see how your plate rates, nutritionally that is.  Take a few minutes to think back to what you ate and drank the last 5 days.  Include weekend days.  For more information on Food Groups in MyPyramid, click here.  

  Record the food or drink and time eaten

Day 1

Food

Day 2

Food

Day 3

Food

Day 4

Food

Day 5

Food

Physical Activity Time

Breakfast

 

 

 

            
Lunch

 

 

 

            
Dinner

 

 

            
Snacks

 

 

            

Use your 5-Day Recorder and total the amount of food groups you ate in the table listed below. Look on your Pyramid Connections Slide Guide  to find your recommended food group amounts based on your age, gender, and activity. Write that amount in the table.  What do you need to increase or decrease?  Make note of that below. 

 

Food Groups Recommended Amounts Total from your
5-Day Record		 Increase or Decrease
Grains      
Vegetables      
  Dark Green      
  Orange      
  Dry Beans/Peas      
  Starchy      
  Other      
Fruit      
Milk      
Meat/Beans      
Oils      

           Now answer the following questions about what you recorded.

  1. What food group(s) do you need to increase? _____________________________________

  2. What food group(s) do you need to decrease? ____________________________________

  3. Do you eat a lot of convenience food?  Yes or No __________________________________

  4. Do you dine out more than 3 times a week?  Yes or No ______________________________

  5. Do you eat breakfast every day?  Yes or No ______________________________________

Food Preparation:

  1. Do you mostly bake, broil or grill your meals or do you fry the majority of your meals?  ______________________

Exercise:

Are you exercising 1000 calories each week?   What about moving 60 minutes a day? 

Based on how you answered the above questions, what do you want to do this week?

This week I will_______________________________________________________________________


___________________________________________________________________________________
 

_____________________________________________________________________________________
 

Signed _______________________________________  Date: ___________________

If you want to do a thorough evaluation of your diet, click into MyPyramid Tracker.

              To evaluate your body mass index (BMI), which is a measure of your weight relative to your height, click here.

   
 

You will find the following nutrition tools helpful.  Cooking With MyPyramid is a family cookbook with helpful tips, nutritious and delicious recipes, and contains many challenges to motivate you to prepare recipes and make changes.  The book comes with a Healthy Snack Turn™ to help you select nutritious foods at the grocery store and a Your Pyramid Connections Slide Guide™ to help you determine your recommended daily food groups and amounts based on your age, activity, and gender.  Each can be ordered separately or as a set.  The cookbook comes with the tools and is $14.95.  Individually the tools are $3.50 each. 

Click on each picture to find out more.      

  
 

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 All rights reserved.  No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means – electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the copyright owner. The contents of the NutritionConnections.com site is for informational purposes only.  The content is not intended to be a substitute for a consult with your physician or dietitian.  Get the advice of your physician or other qualified health professional to answer questions you might have regarding a nutritional or medical condition. Before beginning an exercise program, check with your physician.