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Keeping a food diary
A food diary is a useful tool to help people improve their health. It can help you understand your eating habits and help you identify what foods you eat regularly.
In a weight-loss study, participants who kept a daily food record lost twice as much weight as those who did not keep a record.
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What you should include in a food diary
- Write down what specific foods you are eating, your beverage consumed, and how your food is prepared (baked, fried, etc.) Include sauces and dressings.
- List how much you are eating in household measures (cups, teaspoons, tablespoons.) If possible, weigh and measure your food.
- Note the times you're eating to identify potentially problematic times, such as late-night snacking.
Also jot down where you are eating, what else you're doing while eating, who you eat with, and how you feel while eating.
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Tips for successful food journaling
- Write down the food or beverage as soon as you consume it.
- Be very specific. If you are drinking a latte, write down the type and size.
- Include any alcoholic beverages you consume.
- Use smartphone apps like Lose It! or MyFitnessPal for information on calories and other nutrients.
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After completing a food journal for a week
Step back and look what you've recorded. Look for trends, patterns, or habits. You might consider these questions:
- How healthy is my diet?
- How many servings of fruit and vegetables do I eat every day?
- Am I eating whole grains each day?
- Do I consume added sugar? If so, how frequently?
- Do my moods affect my eating habits?
- How often do I eat on the run?
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Set SMART healthy eating goals
Once you know which areas you can improve, set one or two healthy eating goals using the SMART goal format. That is Specific, Measurable, Achievable, Relevant, and Time-based.
For example:
- Observing that you eat two servings of vegetables per day, a SMART goal can be to eat three servings of vegetables per day.
- Or if you order takeout three nights per week, your SMART goal can be to order takeout only once or twice per week.
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