My Diet Journal

Food and drinks can be a reinforcers to stress. Keep a diet journal and earn one point per day following a diet from which you consume %30 of less of your calories from fat.[ See the hyperlink  http://www1.xe.net/lowfat/articles/art_0002.htm ]  Be sure and maintain the necessary calorie intake for your age, weight, and sex. Journal pages are not acceptable if they have fewer than the recommended number of calories for your age, sex, unless accompanied by a medical doctor's written note. You may wish to visit the following hyperlink to  the  American Heart Association   This hyperlink  [www.self.com] may assist you in your calculations or you may have to read the package food label or ask the food source for the per cent of fat.

*Notice there are more than 400 points possible in this course and you only need 400  points to get a perfect grade point. Look at the assignment page if you have forgotten how to obtain the necessary 400 points, as there are listed various options, such as chat rooms, threaded discussion group, online inventories, search for hyperlinks, and there are four journals: Stress Journal, Aerobic Journal, Diet Journal, and Relaxation Journal..

. Consult your physician or other health practitioner before you begin lower than 30% fat diet. Use the following formula, if you cannot find the percent of fat . [Average % Fat_______ = gram. fat x 9/calorie ]

Using the formula above, let's take this as an example. To find the percentage of calories of carbohydrates in comparison of those from fat you need to do the following:  For example, if there are 110 calories in a half-pint of milk and the number of grams of fat is listed as 5, then multiply 5 by ( 9), as there are nine calories in 1 gram of fat. Now take the answer, which is 45, and divide it by the calories , which is 110.  Finally take the dividend 45 and divide by the divisor 110. The answer is  the  number  .40 which convert s from decimal  .40 to  approximately %40 fat. Remember, each entry in your low fat diet journal must not exceed 30% fat. Your diet must also reflect the proper daily calorie content for your age group.

Caution, some packages of food  list the percent of fats based upon a total daily calorie intake for a daily average, which is often quite misleading and incorrect. .

Breakfast

Snack

Lunch

Snack

Dinner

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1. Jerrold S. Greenberg, Comprehensive Stress Management, 8th, ed., Boston: McGraw-Hill,2002, pp. 75-80 
2. Seaward, Brian Luke  Managing Stress: Principles and Strategies for Health and Well-being, 3rd ed., Boston: Jones and Bartlett Publishers,2002, pp. 452-4

Email rbrehm@msn.com  Campus: Cell 206-930-4197
Copyright © 2001  [Robert Brehm] All rights reserved.

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