Recording Review

So you have found a method of recording food, emotions and exercise that works for you. Whether on paper, online or on your smartphone you have a history of your healthful behavior. Let’s see how it stacks up with these recommendations. 

• Are you getting 5-9 (or more) servings of fruits and vegetables?
This comes out to roughly 2 cups of fruit and 2 ½ cups of vegetables each day. Chose a rainbow of colorful fruits and vegetables. 

• Are you getting 2-3 servings of low-fat dairy?
Low-fat dairy is a good source of protein and a great source of calcium which is needed by both men and women for healthy bones. If dairy is not something on your menu, chose other sources of calcium like fortified soy milk or orange juice, but don’t forget that portion counts.

• Are most of your grains whole? 
Whole grains are a great source of vitamins and minerals and they provide a significant dose of fiber. The recommendation for fiber is 25 grams for women and 38 grams for men. Are you getting enough fiber? 

Are you limiting the saturated fat and sodium?
• Saturated fat
Many online resources allow you to check off what nutrients you would like to see in your report. If you haven’t already, check the saturated fat and sodium boxes so you can see what you’re getting. 

Saturated fat is the fat found in red meat, poultry skin and whole milk products (like ice cream). Less than 7% of your calories should come from saturated fat.