• 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.

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?

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.