Food and Activity Journal

The Food and Activity Journal is a tool designed to help you track the foods you eat and the physical activity you engage in each day. The act of writing down our food and activity choices helps us hold ourselves accountable for the decisions we make each day. We recommend printing this booklet and carrying it with you, in your purse, backpack, or pocket. Below are instructions for printing your own journal.

Tufts Food Journal

For Mac Users:

Mac computers open PDF files with a program called Preview. There is no built-in booklet printing option in Preview and double-sided printing can also be tricky with this program. To print this journal with a Mac we recommend downloading Adobe Reader, available for free here: http://get.adobe.com/reader/. Once downloaded, open the Food Journal in Adobe Reader. On the print menu find the ‘Page Scaling’ section and select the ‘Booklet Printing’ option from the drop down menu. Next find the ‘Booklet Subset’ section and choose the ‘Both Sides’ option from the drop down menu. Use a paper cutter to cut the pages in half and staple the upper left corner.

For PC users:

The easiest way to print your Food Journal is to open the file with Adobe Reader, available for free here: http://get.adobe.com/reader/. Once Adobe Reader is installed, and you’ve downloaded the Food Journal file, open the Food Journal in Adobe Reader. On the print menu find the ‘Page Scaling’ section and select the ‘Booklet Printing’ option from the drop down menu. Next find the ‘Booklet Subset’ section and choose the ‘Both Sides’ option from the drop down menu. Use a paper cutter to cut the pages in half and staple the upper left corner.

Printing double-side with a single-sided printer: Most office printers are equipped with the ability to print double-sided without having to reload pages. However if you are using a home printer that doesn’t support double-sided printing, you can execute double-sided printing manually. Exact steps will vary depending on the way your printer feeds and outputs the pages. Print a few test pages to understand how to feed the pages back into the printer.

Follow above instructions to set printing instructions to double-sided, booklet printing. Next, while on Print screen, find the Page Range section. You will see options that say Even Pages Only and Odd Pages Only. Choose ‘Even Pages Only’ for the first round of printing. Once printed, put the stack of printed paper back into the paper tray so that the unprinted sides print. However this time, change the setting to ‘Odd Pages Only’ under the Print Range section. Point the top of the pages toward the printer. Make sure that the edges of the paper stack are square. You may want to print a few pages as a test so can determine which way you need to orient the pages for your specific printer.

Professional Printing:

You may also opt to print your Food and Activity Journal at a print center, such as Kinko’s or Staples. Download the file to a flash drive to bring it to the print center. As a second option, most print centers also allow you to e-mail files to their location for printing. Instruct the person helping you that you’d like the file printed ‘booklet style’ and double-sided. To make the booklet sturdier you may also ask that they use paper thicker than average printer paper, such as card stock. This way your journal will hold up better over time in your purse or bag. To print a color copy of the Food and Activity journal at a print center you should expect to pay about $4 or $5. The cost will be less to print in black and white.