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www.irishheart.ie Cover Design IRISHHEARTFOUNDATION Food Diary Healthy eating and being physically active are essential for good health. What you eat can either protect you or increase your chances of heart disease and stroke. The key to healthy eating is to eat a wide variety of foods. Using the Food Pyramid as a guide will help make sure you get all the vitamins, minerals and goodness you need from your food. Aim to eat regular meals throughout the day. Choose most foods from the bottom two shelves, smaller amounts from the net two shelves and a very small amount from the net shelf. Foods on the top shelf should be avoided as they are high in fat, salt and sugar and not neessary for health. Does your diet add up? eeping a food diary for ust three days an help you see how your diet ompares to healthy eating guidelines. rite down everything you eat or drink during the day. Then add up the number of servings for eah of the si shelves and ompare them with the reommended servings on the Food Pyramid. ow did you do hat hanges ould you make Chicken stir fry Spring vegetable risotto These healthy reipes and more an be found on www.irishheart.ie/recipes www.irishheart.ie Why Keep a Food Diary? ■ eeping a reord of everything that you eat and drink for a period of time an help you to identify areas that you might like to hange. ■ eing aware of when you eat an help you identify trigger situations where you may eat for reasons other than hunger. ome people eat out of habit, boredom, for emotional reasons or beause others are doing so. ■ t an help you to keep trak of any hanges you’ve made to your diet and identify areas of suess. Top Tips on Keeping a Food Diary ■ Aim to keep the diary for at least three days and try to inlude one weekend day as you may eat different foods on weekdays ompared to weekends. ■ e as speifi as possible. Try to inlude the portion sies and ooking methods for eample. ■ The more information you note, the more useful the diary will be. Don’t forget to inlude any snaks you eat during the day and any foods or drinks onsumed on the go. ■ nlude any alohol that you drink as it is high in alories. ■ Aim to omplete the diary throughout the day as filling it out last thing at night may mean that you forget to inlude something, espeially unplanned snaks. ■ Try omparing your daily intake against the Food Pyramid reommendations. Did you eat the reommended number of servings from eah shelf of the Food Pyramid and in the reommended portion sie
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