Daily Nutritional Journal

Free blank nutritional log that you can print and bound as a diary. Each page is in word or pdf. format and included weekly and daily sections. Keeping a journal helps you monitor your diet to make sure you are getting all the nutrients your body needs live a healthy life. You can use it in a binder, upload it to your Google docs or save it directly to your computer.  

Daily nutrition journal log sheet

Since poor nutrition and obesity are implicated in many chronic diseases, personal fitness trainers have a responsibility to provide educational information about the fundamentals of a healthy diet whenever it is appropriate.

Daily nutritional log (Word Format)

Daily nutritional log (Pdf Format)


Food Group

Suggested Daily Servings

What Counts as a Serving

Breads, cereals and other grain products

6-11 servings; include several servings of whole-grain products daily.

1 slice of bread; hamburger bun or English muffin; a small roll or muffin; 3-4 small, or 2 large, crackers; ½ cup cooked cereal, rice or pasta; 1 oz. cold cereal

Fruits (citrus, melons, berries, other fruits)

2-4 servings

A whole fruit such as a medium apple, banana or orange; a grapefruit half; a melon wedge; ¾ cup of juice; ½ cup of berries; ¼ cup of dried fruit.


3-5 servings; include all types regularly; use dark green leafy vegetables and dry beans and peas several time a week.

½ cup of cooked vegetables; ½ cup chopped raw vegetables; 1 cup of leafy raw vegetables, such as lettuce or spinach.

Meat, poultry, fish and alternatives (eggs, dry beans and peas, nuts, seeds)

2-3 servings

Amount should total 5-7 oz. of cooked lean meat, poultry or fish a day. Count 1 egg, ½ cup cooked beans, or 2 T. of peanut buter as 1 oz. meat.

Milk, cheese, and yogurt (low or non-fat types)

2-3 servings

1 cup of milk; 8 oz of yogurt; 1 ½ oz. of natural cheese; 2 oz. f processed cheese.

Fats, sweets, and alcoholic beverages

Avoid too many fat and sweets. If you drink alcoholic beverages, do so in moderation.

1 oz. of pure alcohol equals; 12 oz beers. Two small glasses or wine, or 1 ½ fluid oz. of spirits.