Exchange System Food Diary - TOPS Club

Exchange RECORD & food DIARYIf it passes your lips, write it down to become aware of what you are eating and how much. *Note about protein and milk exchanges: Choose proteins with 5 grams of fat or less per serving. Proteins were formerly known as meat and meat substitutes. Be aware of the extra fat in 2% or whole-milk :_____ Daily calorie goal:_____ Daily exercise goal:_____MENUSUNDAYMONDAYTUESDAYWEDNESD AYTHURSDAYFRIDAYSATURDAYB reakfast LunchDinnerSnackExerciseWaterFor 1,200 Calorie Level PROTEIN* STARCH ..FRUIT .. FAT .. MILK* .. VEGETABLE ..FREE food .. Add for 1,500 STARCH ..FRUIT ..FAT ..VEGETABLE ..Add for 1,800 STARCH ..FRUIT ..FAT ..Add for 2,000 PROTEIN*.

EXCHANGE RECORD & FOOD DIARY If it passes your lips, write it down to become aware of what you are eating and how much. *Note about protein and milk exchanges: Choose proteins with 5 grams of fat or less per serving.

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Transcription of Exchange System Food Diary - TOPS Club

1 Exchange RECORD & food DIARYIf it passes your lips, write it down to become aware of what you are eating and how much. *Note about protein and milk exchanges: Choose proteins with 5 grams of fat or less per serving. Proteins were formerly known as meat and meat substitutes. Be aware of the extra fat in 2% or whole-milk :_____ Daily calorie goal:_____ Daily exercise goal:_____MENUSUNDAYMONDAYTUESDAYWEDNESD AYTHURSDAYFRIDAYSATURDAYB reakfast LunchDinnerSnackExerciseWaterFor 1,200 Calorie Level PROTEIN* STARCH ..FRUIT .. FAT .. MILK* .. VEGETABLE ..FREE food .. Add for 1,500 STARCH ..FRUIT ..FAT ..VEGETABLE ..Add for 1,800 STARCH ..FRUIT ..FAT ..Add for 2,000 PROTEIN*.

2 STARCH ..Add for 2,200 STARCH ..FAT ..VEGETABLE ..M-066 (Rev. 9/14) 2014 by TOPS Club, Inc.