Helen’s Diet Blog

Maintaining a food journal allows you to record your eating habits and also help you identify whether you need to change them to live a better life. A food journal also allows you to monitor your progress when you follow a weight loss plan. Many studies indicate that people, who keep a track of their dietary habits, reach their weight loss goals faster.

A food journal can be a diary or just a small notebook, which you can easily carry with you. Next step involves recording your diet. This can be done by dividing the pages into various columns signifying each meal and mention the details. For example, on the first page, you can record your initial weight and dietary goals. Always set realistic goal while making a food journal. Never set goals that are difficult to achieve, else, you may become frustrated.

For example, you can set health-oriented goals, such as reducing your blood pressure, sugar, or cholesterol levels. Don’t forget to create columns for exercise habits along side your dietary record. This will allow you to compare your intake and expenditure of calories.

How to Record Your Eating Habits

• Create different columns for day, time, meal-self cooked/pre-cooked, and exercise habits.
• Write date and time of day of your each meal or snack.
• Mention the ingredients of your meal. Also specify the serving size and beverages that consumed with each meal or snack.
• Mention whether you prepared the meal yourself or ordered it from outside.
• Create a column next to type of meal where you can mention your feelings about the meal. For example, you can write: I enjoyed/disliked/felt guilty after this meal.

Interpreting Your Food Journal
Pay attention to your dietary habits. Are you eating too frequently? Are you eating at regular intervals? Do you often crave for certain foods? Did you really feel hungry when you ate? Is the serving size of your meal is larger than required? Do you often skip meals? Do you eat just for emotional reasons?

Now, compare the types and quantities of food that you eat. Does it fit well with the food pyramid or your weight loss plan? Is there any chance to improve it? Take note of those areas, which need improvement. You may even highlight the columns where you gave in to the cravings. Mention whether it is possible to make healthier replacements in your meal?

It is important that you enjoy a well-balanced diet and never starve yourself while following a weight loss plan. If you continue to keep it realistic and healthy, you may achieve your weigh loss goals faster.