How to Keep a Food Diary

When you’re into a fitness program, having a food journal can allow you to keep track of what’s going on in your eating habits and lifestyle, to which they can be part of the factors in helping you succeed in your fitness programs, such as: an accurate picture of what you eat daily, a good way to gain more control over your diet, give you a good insight into what you’re eating and how it affects your health and lifestyle, and, best of all, may help you manage or lose weight or eat healthier.

Prepare your diary

Decide where you want to set up your food diary, whether it be in a notebook or by downloading a food journal app on your smart phone, what’s important is to keep a record of the date, time, place, item eaten, quantity consumed, and some comments at your end. If you have chosen a notebook, select one that has a lot of pages for your daily track and if it’s an app, you can download from the web or you can try online tracking device.

Record your daily food intake

By accurately recording everything that goes into your mouth and being specific in noting down the actual ingredients in some complicated dishes, you’ll be able to recall what foods went into each dish and its equivalent calories. Record everything including snacks, beverages, and, especially, water to determine on whether you need to consume more water to help you hydrated.

Record how you feel after eating each food

Write everything in details: your impressions to the meal served before eating them, as well as 20 minutes after eating; your reactions to the variety of foods that you have eaten, noting down what particular foods satisfied you and give a reason for that; your moods during the meal and your hunger level; and instances of side effects after eating, like feeling nauseous or having an upset stomach.

Study the food patterns after a week of tracking

By analyzing the pattern of your food preferences, you are able to determine if some foods affect your moods or which meals leave you hungry or satisfying or what situations do you tend to overeat.

Track your progress toward a goal

If your goal is to lose weight the proper way, a food diary can be a motivating tool to help you reach that diet plan, and being able to track your progress can be inspiring for you to keep on going until you feel satisfied on this chosen path to your goal. It is important to keep track of your weight weekly so you can find out if it is fluctuating and note what foods were eliminated for helping you maintain weight without feeling hungry or weak, and record what exercises you have performed during your food diet journey.