Healthy eating plan black and white print

There are no redundant gradient color blocks/color shading, symbols are used instead of colors for prioritization, more than 30% of the space is reserved for handwriting, and modular content is set up that can be flexibly adjusted. Whether you want to control calories, sugar, or follow a specific dietary pattern, you can use it directly without secondary adjustments.

I used to help a fitness studio make a diet template for members. I initially followed the trend and found a lot of internet celebrity color templates. The gradient background and macaron color coding looked particularly nice. I was stunned when I typed it out - the green recommended items and the red taboo items all turned into a similar shade of gray. , a member regarded high-fat and high-sugar limited-edition foods as recommended items. He gained two pounds in half a month and came to me to complain. I realized that most people have ordinary black and white printers at home. Who has nothing to do and go to a print shop to print in color just to make a schedule? It is expensive and troublesome. Those fancy color templates are like vases that are useless but turn into indistinct gray blocks in the black and white printer, making them useless.

Later, when I changed the template, I deleted all the colored elements and replaced them with symbols to distinguish them: ★ marked daily must-eat items (such as 300g green leafy vegetables, 1 egg, 1600ml warm water), ○ marked replaceable items (such as milk for soy milk) , beef for chicken breast, rice for corn), △ marked limited items (such as milk tea, fried chicken, cake, no more than once a week), even if the printer does not have enough ink to print, these shapes will never be mistaken, and they are 10 times more reliable than color coding.

Oh, yes, when making the template, we also deliberately took into account the needs of different dietary concepts. There are two schools of opinion among the nutritionists I have contacted: one group insists that "without quantification, it is not health management" and requires that each meal be clearly marked with gram weight, calories, and the proportion of the three major nutrients. It is suitable for fitness people who are preparing for competitions and diabetics who control blood sugar.； The other group thinks that "it's too strict and you won't be able to persist." Ordinary people only need to remember whether they have eaten enough vegetables and too much refined sugar in three meals. There is no need to do it like an experiment. Therefore, the template I made specially added a "gram weight/calorie column" that can be filled in or not. If you want to accurately control the amount, fill it in. If you just want to eat less takeout, just leave that column blank and write notes. There is no need to force a unified standard. I have an old client who is pregnant and needs to control her gestational blood sugar, so she changed the column to fill in the post-meal blood sugar value. Every time she eats, she writes it down by hand. During the prenatal check-up, she takes the form directly. It is much clearer than the scattered APP records on her mobile phone. The doctor praised her for her standard record.

There are a few small details to pay attention to when printing. Don't fill the form completely. It is best to leave 2cm margins on the page. Firstly, it is convenient to punch holes and carry the loose-leaf book with you without grinding the edges. Secondly, when you put it on the refrigerator, the tape sticks to the blank space and the content will not be damaged when you peel it off. Use size 12 boldface as the font, and don’t use artistic fonts or small fonts in Song font. You can see it clearly when standing one step away from the refrigerator, so you don’t have to squint to find it. If you are used to marking key points with a highlighter, leave a little more blank space and paint whatever color you want after typing. This is much more flexible than a pre-printed color template.

The version I am using has been on the refrigerator for three months. There are some soy sauce stains on the corners, and the writing in the empty column is messy. There is also a small smiley mark I drew myself to buy milk tea this week. It looks far less refined than the high-definition color templates online, but when I open the refrigerator to get a drink every day, I glance at it and remember that I haven’t eaten enough green leafy vegetables today. It is much more useful than the dozens of gigabytes of beautiful templates I saved in the cloud disk.

After all, the diet plan is a tool. Whether it is color or black and white, it is really useful if you are willing to pick it up and stick to it. If you are still looking for a good-looking template now, why not just change it to a black and white version that meets the requirements and type it out. You will know how good it is after using it for a week.