Difference between revisions of "Keep a Food Diary"
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| − | + | Keeping a food diary helps give you an accurate picture of what you eat every day. It may be a good way to gain more control over your diet and give you some insight into what you're eating and how it affects your health and lifestyle. For example, if you have indigestion or another medical issue, keeping a food diary may help you figure out what ingredient might be causing the problem. In addition, a food diary may help you manage or lose weight or help you eat healthier. Start jotting down a few notes about your diet and you may be surprised at what you learn. | |
| − | [[Category:Maintaining Diets]] | + | [[Category: Maintaining Diets]] |
== Steps == | == Steps == | ||
===Part One: Tracking What You Eat and Drink=== | ===Part One: Tracking What You Eat and Drink=== | ||
| − | #Set up your diary. The simplest way to track what you eat and drink is by setting up your diary in a notebook or downloading a food journal app on your phone. You'll need to be able to keep track of the date, time, place, item eaten, quantity consumed, and extra notes. <ref>http://my.clevelandclinic.org/services/heart/prevention/nutrition/weight-management/sample-food-diary</ref> | + | #Set up your diary. The simplest way to track what you eat and drink is by setting up your diary in a notebook or downloading a food journal app on your phone. You'll need to be able to keep track of the date, time, place, item eaten, quantity consumed, and extra notes. <ref name="rf1">http://my.clevelandclinic.org/services/heart/prevention/nutrition/weight-management/sample-food-diary</ref> |
#*If you like to write things down by hand, use a blank notebook or purchase a daily diary with enough space on each page to record your intake for the day. You can even search online for sample food dairy pages that you can print and use or copy into your notebook. | #*If you like to write things down by hand, use a blank notebook or purchase a daily diary with enough space on each page to record your intake for the day. You can even search online for sample food dairy pages that you can print and use or copy into your notebook. | ||
#*You can use an app or an online tracking device if you prefer. Since food journaling has become so popular, there are a variety of good apps to choose from. | #*You can use an app or an online tracking device if you prefer. Since food journaling has become so popular, there are a variety of good apps to choose from. | ||
| − | #Record everything you eat and drink. The most accurate food journal will most likely be the most helpful as well. Try to jot down or take note of everything that goes into your mouth. Include all meals, drinks, snacks and even nibbles of food you eat while you cook.<ref>http://www.womenshealthmag.com/weight-loss/how-to-keep-a-food-journal</ref> | + | #Record everything you eat and drink. The most accurate food journal will most likely be the most helpful as well. Try to jot down or take note of everything that goes into your mouth. Include all meals, drinks, snacks and even nibbles of food you eat while you cook.<ref name="rf2">http://www.womenshealthmag.com/weight-loss/how-to-keep-a-food-journal</ref> |
#*Be very specific, and break complicated foods down by ingredient. For example, instead of writing down "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. | #*Be very specific, and break complicated foods down by ingredient. For example, instead of writing down "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.<ref | + | #*Don't forget to record snacks or random odds and ends you eat, like a cookie offered at work.<ref name="rf2" /> |
#*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. | #*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. | ||
#Write down accurate quantities. If you're concerned about how many calories you consume, writing down the quantities you eat is important data to include in your diary. You might want to purchase a food scale or measuring cups to help ensure your quantities are correct. | #Write down accurate quantities. If you're concerned about how many calories you consume, writing down the quantities you eat is important data to include in your diary. You might want to purchase a food scale or measuring cups to help ensure your quantities are correct. | ||
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#*Track calories. If you're trying to lose or gain weight, tracking your total calorie intake each day will be helpful. Some food journal apps provide calorie and nutrient information for you. If using a notebook or paper copy of a food journal, you may need to research your foods online to find the calorie information.[http://www.choosemyplate.gov/ Choosemyplate.gov] is a great resource. | #*Track calories. If you're trying to lose or gain weight, tracking your total calorie intake each day will be helpful. Some food journal apps provide calorie and nutrient information for you. If using a notebook or paper copy of a food journal, you may need to research your foods online to find the calorie information.[http://www.choosemyplate.gov/ Choosemyplate.gov] is a great resource. | ||
#*Start by tracking how many calories you'd normally consume in a day and then make any changes as needed. | #*Start by tracking how many calories you'd normally consume in a day and then make any changes as needed. | ||
| − | #*Cutting out or adding 500 calories daily will result in about a one to two pound weight loss or weight gain.<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/fast-weight-loss/faq-20058289</ref> | + | #*Cutting out or adding 500 calories daily will result in about a one to two pound weight loss or weight gain.<ref name="rf3">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/fast-weight-loss/faq-20058289</ref> |
#Write down the date, time and place you ate. This is an important part of finding patterns in your eating habits. If you're trying to make changes to your diet or lifestyle, this information may provide some insight into why you eat certain foods at certain times. | #Write down the date, time and place you ate. This is an important part of finding patterns in your eating habits. If you're trying to make changes to your diet or lifestyle, this information may provide some insight into why you eat certain foods at certain times. | ||
#*Try to write down the exact time, rather than just "afternoon snack" or "midnight snack." | #*Try to write down the exact time, rather than just "afternoon snack" or "midnight snack." | ||
#*If you want to get really 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. | #*If you want to get really 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. | ||
| − | #Record how you feel after eating each item. Whether you're keeping a food diary to help you lose weight or you're trying to pinpoint a potential food allergy, your mood matters. Jot down notes on how a food or meal makes you feel.<ref | + | #Record how you feel after eating each item. Whether you're keeping a food diary to help you lose weight or you're trying to pinpoint a potential food allergy, your mood matters. Jot down notes on how a food or meal makes you feel.<ref name="rf2" /> |
| − | #*Wait 10–20 minutes after eating to assess how you feel. It takes about 20 minutes for your body to know you're satisfied.<ref>http://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605</ref> Record notes on how well foods satisfy you. | + | #*Wait 10–20 minutes after eating to assess how you feel. It takes about 20 minutes for your body to know you're satisfied.<ref name="rf4">http://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605</ref> Record notes on how well foods satisfy you. |
#*Also try jotting down notes on how you feel prior to 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. | #*Also try jotting down notes on how you feel prior to 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 prior to a meal you may notice you eat slightly bigger portions.<ref | + | #*Take note of your hunger level before and after a meal as well. If you're starving prior to a meal you may notice you eat slightly bigger portions.<ref name="rf2" /> |
#*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. | #*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. | ||
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#*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 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 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. | ||
| − | #Compare your weekdays and weekend days. For most people, work and school have a big effect on their eating habits. You might find it hard to make time for cooking on work days, but spend more time in the kitchen on your days off. See if you can find patterns that might influence your eating habits.<ref>hhttp://foodpsychology.cornell.edu/op/weightrhythms</ref> | + | #Compare your weekdays and weekend days. For most people, work and school have a big effect on their eating habits. You might find it hard to make time for cooking on work days, but spend more time in the kitchen on your days off. See if you can find patterns that might influence your eating habits.<ref name="rf5">hhttp://foodpsychology.cornell.edu/op/weightrhythms</ref> |
#*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. | #*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 ahead to have something healthy in the refrigerator. | #*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 ahead to have something healthy in the refrigerator. | ||
| − | #Jot down notes regarding your emotional connection with food. Figure out what life situations might have influenced your eating for any given day or week. You might notice a pattern in the food choices you make during times that are stressful, lonely, or when you're bored. Maybe you can't sleep well so you eat a midnight snack, or you turn to comfort foods after a stressful workday. Knowing this about yourself can be useful when it comes to planning out your diet.<ref | + | #Jot down notes regarding your emotional connection with food. Figure out what life situations might have influenced your eating for any given day or week. You might notice a pattern in the food choices you make during times that are stressful, lonely, or when you're bored. Maybe you can't sleep well so you eat a midnight snack, or you turn to comfort foods after a stressful workday. Knowing this about yourself can be useful when it comes to planning out your diet.<ref name="rf2" /> |
#*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. | #*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 there are certain foods that 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. | #*On the flip side, if there are certain foods that 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. | ||
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#*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. | #*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. | ||
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== Tips == | == Tips == | ||
