Checklists to Help Track Your Healthy Diet and Exercise

Checklists

Use these checklists to help track your healthy and unhealthy food intake and your daily exercise

The following checklists will help you keep track of your healthy diet and exercise regimens on a daily and weekly basis

(sorry, currently cut/paste/print only)

Tracking Foods and Supplements

Healthy foods

Today I added:

DAILY TRACKER

·        Vegetables (goal: 4+ servings/day — 1 cup raw, ½ cup cooked, 2 cups leafy) _________

·        Fruits (goal: 2–3 servings/day — 1 medium fruit or 1 cup chopped) _________

·        Whole grains (goal: ≥3 oz/day — 1 slice bread = 1 oz; ½ cup cooked rice/pasta = 1 oz) _________

·        Olive oil (daily — main fat source) _________

·        Legumes (several times/week — ½ cup cooked) _________

·        Nuts/seeds (4 servings/week — ¼ cup unsalted nuts) _________

·        Fish/seafood (2–3 times/week — 3–5 oz per serving) _________

·        Poultry (Grilled, baked, roasted, or sautéed in olive oil)

·        Low‑fat dairy (moderate daily — cheese portion = size of 4 dice) _________

·        Herbs/spices (daily — replace salt) _________

·        Wine (optional) (up to 1 drink/day for women, 1–2 for men; not every day; only if already drinking) _________

                                                                               OR

WEEKLY TRACKER

·        Vegetables (4+ servings/day)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Fruits (2–3 servings/day)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Whole Grains (≥3 oz/day)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Legumes (several times/week)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Nuts/Seeds (4 servings/week)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Fish/Seafood (2–3×/week)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Low‑Fat Dairy (moderate daily)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Olive Oil (daily)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Herbs/Spices (daily)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Movement (daily)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

·        Wine (optional; moderate)

·        Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

This Week I Went Out of My Way to Avoid:

☐ Trans fats — partially hydrogenated oils, some baked goods, fried fast foods (raise LDL, lower HDL, increase inflammation, accelerate plaque formation)

☐ Excess sodium — processed meats, canned soups, frozen meals, snack foods (raises blood pressure, increases arterial stiffness, strains the heart)

☐ Processed meats — bacon, sausage, hot dogs, deli meats, pepperoni (increase inflammation, raise blood pressure, damage endothelial function)

☐ Refined carbohydrates & added sugars — white bread and many honey‑wheat breads, pastries, sugary cereals, soda (spike blood sugar, raise triglycerides, worsen insulin resistance)

☐ Ultra‑processed foods — chips, packaged desserts, fast food (promote inflammation, increase LDL, impair metabolic health)

☐ Excess saturated fat — fatty beef, pork, butter, cream, high‑fat dairy including some cheeses (raises LDL, contributes to plaque buildup)

☐ Nitrites/nitrates (processed meats) (damage blood vessels, increase oxidative stress)

☐ High fructose corn syrup — soda, sweetened drinks, processed snacks (raises triglycerides, promotes fatty liver, worsens insulin resistance)

☐ Artificial trans fats — some imported packaged foods (dramatically raise LDL and inflammation)

☐ Artificial colors & preservatives (associated with inflammation and metabolic dysfunction)

☐ Deep‑fried foods (oxidized oils raise LDL, damage arteries, increase inflammation)

☐ Sugary drinks — soda, sweetened teas, energy drinks (spike glucose, raise triglycerides, increase metabolic syndrome risk)

☐ Excess alcohol (raises blood pressure and triglycerides, weakens heart muscle)

I am taking one or more of these daily supplements:

 I Added These Daily Supplements to My Diet:

☐ Omega‑3 fatty acids (EPA/DHA) (lowers triglycerides; supports heart rhythm; reduces inflammation)

☐ CoQ10 (supports heart muscle energy; may help with blood pressure and heart failure symptoms)

☐ Magnesium (helps regulate blood pressure and vascular relaxation)

☐ Psyllium fiber (lowers LDL cholesterol; improves overall lipid profile)

☐ Plant sterols/stanols (reduce cholesterol absorption → lower LDL)

☐ Garlic extract (may modestly lower blood pressure and improve cholesterol)

☐ Turmeric/curcumin (anti‑inflammatory; supports vascular health)

☐ Beetroot/nitrates (boost nitric oxide → better vessel dilation and lower blood pressure)

☐ Vitamin D (supports cardiovascular and immune health when deficient)

☐ Green tea extract (polyphenols support endothelial function and reduce inflammation)

Checklist for Cholesterol Lowering Foods

LDL‑Lowering Foods

☐ Oats / oat bran — ↓ LDL (beta‑glucan fiber) □ M □ T □ W □ Th □ F □ S □ Su

☐ Barley — ↓ LDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Beans / legumes — ↓ LDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Flaxseed / chia seeds — ↓ LDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Soy protein — ↓ LDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Dark leafy greens — ↓ LDL (bind bile acids) □ M □ T □ W □ Th □ F □ S □ Su

☐ Nuts (almonds, walnuts, pistachios) — ↓ LDL, ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Olive oil — ↓ LDL, ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Avocado — ↓ LDL, ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Plant sterols — ↓ LDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Green tea — ↓ LDL (catechins) □ M □ T □ W □ Th □ F □ S □ Su

☐ Berries (blueberries, raspberries, blackberries, strawberries, others) — ↓ LDL (polyphenols/flavonols) □ M □ T □ W □ Th □ F □ S □ Su

☐ Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, bok choy, kale, collard greens, arugula, radishes, turnips, others)— ↓ LDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Dark chocolate >70%)(— ↓ LDL (cocoa flavonols; low‑sugar) □ M □ T □ W □ Th □ F □ S □ Su

Triglyceride‑Lowering Foods

☐ Fatty fish (EPA/DHA) (tuna, salmon, sardines, mackerel, herring, trout, others)— ↓ triglycerides, ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ High‑fiber foods — ↓ triglycerides □ M □ T □ W □ Th □ F □ S □ Su

☐ Low‑added‑sugar fruits — ↓ triglycerides □ M □ T □ W □ Th □ F □ S □ Su

☐ Nuts (walnuts, almonds, pistachios, pecans, hazelnuts, macadamia, cashews)— ↓ triglycerides □ M □ T □ W □ Th □ F □ S □ Su

☐ Green tea — ↓ triglycerides □ M □ T □ W □ Th □ F □ S □ Su

☐ Flaxseed / chia seeds — ↓ triglycerides □ M □ T □ W □ Th □ F □ S □ Su

HDL‑Increasing Foods

☐ Olive oil — ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Nuts (walnuts, almonds, pistachios, pecans, hazelnuts, macadamia, cashews)— ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Avocado — ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Fatty fish — ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Soy — ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

☐ Dark chocolate (greater than 70%) — ↑ HDL □ M □ T □ W □ Th □ F □ S □ Su

Plaque‑Reducing / Artery‑Protective Foods

☐ Berries and red grapes — antioxidants reduce arterial stiffness - Grapes, apples, plums, raspberries, blueberries — polyphenols improve vessel function□ M □ T □ W □ Th □ F □ S □ Su

☐ Cruciferous vegetables — protect blood vessels (broccoli, brussels, cabbage, bok choy, kale, collard greens, arugula, radishes, turnips, others) □ M □ T □ W □ Th □ F □ S □ Su

☐ Olive oil & olives — reduce oxidative stress □ M □ T □ W □ Th □ F □ S □ Su

☐ Nuts — support arterial lining □ M □ T □ W □ Th □ F □ S □ Su

☐ Fatty fish (tuna, salmon, sardines, mackerel, herring, trout, others)— reduce inflammation & plaque progression □ M □ T □ W □ Th □ F □ S □ Su

☐ Whole grains — improve vascular health □ M □ T □ W □ Th □ F □ S □ Su

☐ Legumes — improve lipid profile □ M □ T □ W □ Th □ F □ S □ Su

☐ Low‑fat dairy — supports cardiometabolic health □ M □ T □ W □ Th □ F □ S □ Su

☐ Probiotic‑rich foods — improve lipid absorption & inflammation (live-culture yogurt, kefir, cultured buttermilk, sauerkraut, kimchi, naturally fermented pickles, tempeh, miso, and others) □ M □ T □ W □ Th □ F □ S □ Su

Add this to your other checklists to help track your healthy diet and exercise

Checklist for Tracking Exercise

Chose One-

LOW‑IMPACT AEROBIC EXERCISES — WEEKLY CHECKLIST

Marching in place

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Fast walking

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Step‑touch side steps

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Low‑impact jacks (no jumping, one foot at a time)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

High‑knee marches with arm swings

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Lateral lunges (gentle pace)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Front kicks (controlled, low‑impact) 

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S                                                          

Chair cardio (seated marches or punches)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Elliptical or stationary cycling

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Swimming

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Interval‑Style Movement ((Gentle alternating faster/slower walking — not

high‑intensity intervals.)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

For benefit, you should be doing these for 20- 30 minutes about 5–7 days per week. Give it a try.

 

MODERATE‑IMPACT AEROBIC EXERCISES — WEEKLY CHECKLIST

Brisk walking

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Cycling

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Elliptical

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Light weights

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Resistance bands

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Body‑weight exercises (squats, wall push-ups, step‑ups)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Yoga

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Stretching

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Tai Chi

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

You can do this in the following recommended regimens

-20–25 minutes/day × 7 days/week

-30 minutes/day × 5 days/week

-3 days/week × 50 minutes 

Note: Even 20–30 minutes most days can improve heart efficiency over time.

HIGH‑IMPACT AEROBIC EXERCISES — WEEKLY CHECKLIST

Jumping jacks

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Burpees (Squat to plank position/push-up position, jump back to squat and do a vertical jump)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Squat jumps    ☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Jump rope

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Running or sprinting

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Plyometric moves (box jumps)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Dance cardio with jumps (fast‑paced routines)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

Court sports (tennis or basketball)

☐ M ☐ T ☐ W ☐ Th ☐ F ☐ S ☐ S

You can do this in the following recommended regimens:

15 minutes/day × 5 days/week

25 minutes/day × 3 days/week

75 minutes per week of high‑intensity aerobic activity.

One long and one short: 40 min and 35 min

GREAT JOB!!!!!

 

I REWARDED MYSELF FOR REACHING MY EXERCISE GOAL BY -

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