food makeover
Food,  Health

Food Makeover Free Printable

The New Year can be a great time to rethink bad habits and start fresh with your diet and fitness plan
The New Year can be a great time to rethink bad habits and start fresh with your diet and fitness plan

I am not a fan of the word diet. I rarely use it in the context that means weight loss and this post is not about that. This blog and this post is about considering what you need to be your healthiest version of you. Sometimes the New Year provides the perfect window to ask yourself what don’t I like about what I am doing right now? What do I need to change? Sometimes the answer is I need a better fitness routine and I need a diet makeover.

This past year, in the month of September I added high blood pressure to my list of health concerns. I live in a house where there is never a dull moment. I don’t mind that, but the reality is that parenting kids with special needs has been hard on my health. When we adopted our children I made a big commitment to getting fit. So did my husband. We joined the YMCA as a family and we worked out often, sometimes together and sometimes squeezing in a half hour when the kids did swimming lessons. The fitness part is crucial. If I am not fit, I don’t feel good. I struggle with energy and my immune system is impaired when I don’t exercise. So what’s the issue? Well this past year I fell off the fitness wagon pretty much as soon as school started back. The summer was pretty decent and I maintained an exercise routine that I enjoyed that took me out of doors many days.

However, school also meant an increase in workload here at my business and frankly I just didn’t have time to squeeze in the workouts anymore. My travel increased for work. My stress increased. And so did my blood pressure. In addition my diet slid badly. It is a strange reality of work at home life that I don’t eat well when working at home. So I have myself to blame for that one. I work five giant steps from the kitchen and yet I skip meals and work through lunch and then I am starving by dinner. I snack and I love sugar and salt. So, what have I done about that? Well, in December I wrote about my changing fitness and health plan prompted by the high blood pressure readings. I have also been logging my food habits. I resisted that because I hate doing logs. But a friend reminded me it’s the only really consistent and reliable way to start a food makeover. All of this has meant that I have made some great changes and I see some results already. I am not eating salt on anything. I have dropped the salt and vinegar chips. I am trying with sugar too, but that one is the hardest for me. I have the worst sweet tooth ever. I have also dramatically trimmed my caffeine intake. So, now is it going? Well I know I still need to get a better handle on stress in my life. To some degree I control my reaction to stress, but I don’t control the amount life throws at me. Right now, I focus on the things I can control about high blood pressure and health – my fitness routine, activity level and food makeover.

While I am on this journey, I know many others are also likely to be embracing a similar commitment in January. So, I wanted to offer a quick gift to help you with your food makeover. This daily log is free. You can right click on it and save and print. Good Luck!

What helps you to change bad eating habits? Have you ever tried a daily food log?

Mom of two beautiful active girls, traveller, fitness junkie, social media consultant, and keeper of the sanity.


  • Robin (Masshole Mommy)

    I count calories in my head, but I don’t count hardcore. I just keep a running total in my head throughout the day.

  • Chrystal @ YUM eating

    My husband has high blood pressure and high triglycerides. I’m perfectly healthy other than being overweight and having some mental illnesses. So, we need to change our eating and thats something we are working on this year.

  • Lesley

    I use something similar like this on MapMyWalk, it tracks all this stuff for me. Its’ a good idea to know what you’re eating. I would definitely use this.

  • Pam

    My husband has high blood pressure and pre-diabetes. It runs in his family. We are trying to eat healthier this year and exercise more to keep it from becoming a real issue!

  • Life As A Convert

    I have done food logs, and currently am doing one. Having one is what helps me stay on track. It is so easy to say “Oh, I didn’t eat that much”, but once you write it down, you can see exactly where you bad habits are. I use one on my phone. I like how convenient it is.

  • Jeanine

    I most def. Need this! I will have to print some. Out. I need go focus on my eating and getting back to where I should be after 6 kiddos!

  • aimee fauci

    I have tried a daily food log, but not this detailed. It is amazing to see how much junk can be consumed in one day without even realizing it until you read the log at the end of the day.

  • Nicole

    I don’t even bother to keep track. I know it’s likely too many but while I’m pregnant it’s bound to happen. I’ve been doing really good about drinking more water and cutting sugary drinks so I’m just proud of myself that I managed that.

  • Pam

    This is a great daily log and might just be what I need to make a few lifestyle dietary changes. I know it is best to write everything down so you can really see what you are consuming.

  • Lori T.

    I’ve tried writing my food down before, but I’m completely awful at it. I use to log my meals and workouts right now, but I think if I had something as cute as this form to take with me I’d write my stuff down throughout the day and update mfp at night at one time instead of trying to do it throughout the day…

  • Marielle Altenor

    Thank you for the free printable! It’s sad but for me what made me change my eating habits was the fact that I got really sick. I have to cut down on a lot of the stuff that I was eating because it gives me upset stomach!

  • Angela

    I cleaned out the pantry and went grocery shopping yesterday. Healthier eating habits is my top goal for the year. This chart will come in handy.

  • Ann BAcciaglia

    I really should try a food log. I know that I do not drink enough water and eat too much sugar. I want to make some positive changes to my diet this year and I think writing down what I eat and drink will only affirm how much I need to change my diet.