Be very specific and break complicated foods down by ingredient. For example, instead of writing down the “turkey sandwich,” write out the quantity of bread, turkey, and condiments as separate entries. Handle other mixed foods, like casseroles and smoothies, in a similar way. This will help you remember what is in foods or the total amount of calories. Don’t forget to record snacks or random odds and ends you eat, like a cookie offered at work. [3] X Research source Record all beverages. Don’t forget to track your total water intake as well. Tracking how much water you drink will give you insight into whether or not you need to consume more water to help you stay hydrated.
Before making changes to how much you eat, start by measuring the food that you’d normally serve yourself at each meal. If the portions are too big or too small, make any necessary adjustments. Keep measuring your foods or using cups, bowls, or other containers that are a specific measurement. This will help with the accuracy of your journal. Guesstimating or “eye-balling” is not accurate and generally leads to underestimating your total food and calorie intake. You might have to estimate quantities when it comes to eating out at restaurants or purchasing food that’s difficult to weigh. If you eat at a chain restaurant, check online to see if you can find information on the quantities of ingredients in their serving sizes. Track calories. If you’re trying to lose or gain weight, tracking your total calorie intake each day will be helpful.
Try to write down the exact time, rather than just “afternoon snack” or “midnight snack. " If you want to get specific, you can record the exact spot in your house where you ate. Were you in front of the TV? At your home desk? Sometimes certain places or activities will trigger you to eat. For example, you might eat out of boredom while you watch TV.
Wait 10–20 minutes after eating to assess how you feel. It takes about 20 minutes for your body to know you’re satisfied. [7] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Record notes on how well foods satisfy you. Also try jotting down notes on how you feel before eating a meal. This may give you insight into any issues you have with emotional eating. For example, you may notice you’re stressed and eat larger portions or higher fat foods. Take note of your hunger level before and after a meal as well. If you’re starving before a meal you may notice you eat slightly bigger portions. [8] X Research source Don’t forget to include any physical symptoms or side effects after eating. For example, you might feel nauseous and have an upset stomach after eating dairy-based foods.
Are there patterns related to how foods affect your mood? Which meals seem to leave you hungry, and which are more satisfying? In what situations do you tend to overeat?
Do you tend to choose healthy snacks, or grab whatever’s nearby? If you tend to be on-the-go and don’t have time to prepare fresh food every time you need a snack, try thinking ahead and bringing snacks along with you instead of heading for snack machines when you’re hungry. Do your snacks leave you satisfied or do they just make you hungrier? Review any notes on how you feel after your snacks to analyze whether or not your snacks should change.
Do you tend to eat out more on certain days? If you notice that you get takeout four times a week because you work late, that might signify you should do meal prep on the weekends to help support healthier meals during the week. Use the information to help you plan out your meals. If you know you’re not going to feel like cooking on a certain night, try planning to have something healthy in the refrigerator.
See if there’s an issue with overeating when you’re upset. If so, try engaging in other more relaxing activities instead of turning to food when you’re stressed. On the flip side, if certain foods seem responsible for negative emotions, you might want to try giving them up to see what happens. For example, you may feel anxious and jittery after drinking too much coffee.
See what foods make you feel bloated, gassy, have a headache, nauseous, or just generally too full. Keep these notes to share with a doctor or registered dietitian. Celiac disease, irritable bowel syndrome, and other illnesses can be greatly helped by altering your diet to eliminate certain ingredients. If you have symptoms that lead you to believe food might be making your problems worse, bring your food diary to the doctor to discuss the possibility that changing your diet could help.
Record the type of activity and time spent doing it. If you can, also add about how many calories you’ve burned during that particular exercise. See how your level of exercise affects your hunger level and what you eat. Make notes whether you’ve noticed increased hunger overall or if you experience increased hunger immediately after a workout.
Fiber Protein Carbohydrates Iron Vitamin D
Record your weight. Write it down at the end of each week so you can see how it has fluctuated. Note important milestones. If you successfully eliminated gluten from your diet for a month, note it in your diary. Record how much exercise you can perform. For example, record your progress toward running a 5k.
Note how much you spent on each meal. Include meals you make at home as well as the meals you eat out. Look for patterns to determine how much you spend on food each week or month, and find places where you can cut back. It might be helpful to tally up how much you spend on food purchased outside of the home. For example, you might spend money on an afternoon coffee or lunch out with coworkers. Over time, these little expenses can add up.
