Daily Food and Water Tracker


This is my first attempt at making a template, so apologies if it's not quite up to standards! This form fits on a 3 x 5 card, and allows you to track your food intake for different calorie levels by x'ing boxes to represent portions of different foods. Standard portions according to the Diabetic Assoc'n guidelines were used to match the different calorie levels; distribution of food types for different calorie levels is as per "Weight No More," a program that I took at a local hospital.

I'm attaching three files - the open office source, a "3 x 5" pdf that contains one landscaped image for printing directly to index cards, and a "cardstock" pdf that contains 6 forms. Print two-sided on cardstock and cut them apart; the images line up on top of each other back-to-back. Finished, cut cards are 2.8" x 5.5" - that works okay for me but you may want to trim for 5" width.

Thanks to:

  • Jordan McGilvray, whose weekly meal log form on this site provided guidance on how to make attractive tables;
  • Jorge Cruise, whose book 8 Minutes in the Morning provided inspiration for the "draw the line at the desired calorie level and eat what's on the left side of the line idea; and
  • Miriam Nelson, whose book Strong Women Stay Slim provided guidance on number of servings for different calorie levels.
Paper size: 
Index Card (3 x 5)
Food Water Tracker.png
Usage advice: 

Draw a solid vertical line immediately to the right of your desired daily calorie level. The boxes to the left of the line represent your allowed portions of those food groups for the day. "X" in each box as you eat a standard portion of that food; when the boxes are full you are done eating (or else you are cheating!). Also includes 8 boxes for water intake - standard 8 oz cup per box.

Disclaimer: I am not a medical doctor or a fitness trainer. Please see your doctor before starting a diet to make sure that it is nutritionally appropriate for you.

Creative Commons
Applications required: 
Adobe Reader; Open Office
Daily Food Water Card 3 x 5.pdf18.81 KB
Daily Food Water Card cardstock.pdf31.25 KB
Daily Food Water Card.odg9.66 KB
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Great idea for tracking food & calories

Just stumbled upon this -- great idea. I've been using this for a few days, its helped me to think about what and how I am eating. Need to research the portioning, assuming that this is standard Weight Watchers portions, but may also order the book you reference to see if there are substantial differences.
Thank you

Higher than 2000 calories per day check off lists

Do you have these checkoff lists for higher calories per day categories?
This is a great idea!! I was just about to create my own when I saw this one....love it.

Use the ODG, Luke !

That's an Open Office Draw ([G]raphic) document and is easily edited
"I think the surest sign that there is intelligent life out there in the universe is that none of it has tried to contact us." (Calvin and Hobbes/Bill Waterson)

Thanks for the food log.

Thank you so much. This is basically all I need to keep up with my food intake on a daily basis. I did excellent on Weight Watchers years ago, before the points system. I will use this daily. Thanks again.!