Tips for Food Journaling

Why Journal?

Journaling is a way to track your progress, stay focused and accountable, as well as identify problem areas. Writing down what you eat, when and how much helps you monitor your behavior as it changes over time.

Are you ready to make changes to your diet and exercise routine? Then it is time to start journaling. Write it as you bite it! The longer you wait to journal, the more of a burden it seems and the less accurate it becomes. Consistently document what you are eating and drinking…it helps.

Your first journaling goal should be to simply write down what you are eating. If this is your first time keeping a food diary, don’t worry about the details, just write down all the food and beverages you eat each day and the time you eat it.

Journaling In the News:

According to a recent study at Kaiser Permanente’s Center for Health Research, “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”  

Tips for Food Journaling

1. Get a portable journal …

Do you have a food journal? Do you use it? Perhaps it's time to get a new one. If your journal is not portable, it's not convenient, and you just won't use it.

2. Go digital …

Utilize technology for your food journaling. If you’re not into carrying around an actual paper journal, try using your PDA, cell phone app, or laptop to help you keep track of what you eat. There are many websites, such as Fit Day or My Calorie Counter , that will help you keep tabs of what you eat online.

3. Write as you go …

Write each item down as you eat it. Some people may try waiting until the evening to attempt remembering what they ate, but that’s just too hard. Chances are you won't be accurate on portion sizes, and you will forget little snacks or treats. To help you be more realistic, record things in your journal throughout the day. Think: "write as you bite."

4. Focus on portions …

At first, you might just write down what you eat. For instance, “bowl of cereal” or “M&M’s”. That could be anything from 0.5 cup to 2 cups, depending on the bowl! And, of course, who knows how many M&M’s were in that vague description… could be 100 calories, or it could be 1000! Measure and record the exact portion you’re eating so you will be most accurate.

5. Don’t cheat …

You may be tempted to fudge in your journal when you've made poor choices. You may feel ashamed recording things like half a pint of ice cream eaten at 10:00 pm! But, that’s the great part about a food journal… if you're honest, you can really follow trends and patterns in your eating and prepare for them next time. So be totally honest in your food records.

6. Note circumstances …

Whenever you do have a moment of weakness, make a quick note in your journal of the circumstances. For instance, did you eat that ice cream when PMSing? Or, did a stressful day lead to oversnacking in the afternoon? Having those little notes in your journal when looking back over your week can give you tips about how emotional states change eating habits.

7. Eat at home …

It's hard to accurately judge restaurant food. You may have a quite a difficult time determining portion size - you're not going to whip out measuring cups at the restaurant table - and almost always underguess on calories. Plus, many restaurants don’t release their nutritional information. So, it helps me be more accurate in my food diary records if I eat at home more often.

8. Plan your meals …

Know what you're going to eat and when. Planning your meals will keep you from reaching for poor choices. Get your grocery list ready. And remember: cook once, eat twice.

9. Be consistent …

You might be surprised how the pounds creep back on after thinking you don't need your food journal anymore. Stay consistent and you will continue to keep yourself accountable.