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.