At the end of a typical day, if someone were to ask you to list off everything you had eaten that day, could you do it? You would probably recall most of what you had but likely forgot to account for about 10-20% of that day’s caloric intake. Maybe you failed to remember the few times you grabbed that handful of m&ms at the office reception desk or perhaps you ate the remainder of your toddler’s uneaten dinner and forgot about it. These calories add up fast and are forgotten even faster!
A food journal is helpful in more ways than one. First of all, it keeps you accountable. Chances are you will not eat countless tortilla chips at your favorite Mexican restaurant If you know that you are going to have to write it down and see it on paper. Secondly, if you jot everything down, you can easily see where your weaknesses are and what you would like to change about your diet. Lastly, it is a great way to keep track of how many glasses of water you are drinking.
How to start a food journal
Some type their journal out on their smart phone while thers like to keep a little notepad and pen with them. If you are on your computer all day, keeping your journal typed in Microsoft Word may be easiest. Simplicity and convenience are key. Start by logging what time of day you ate and what/how much you ate. See the example below:
ex.
Monday 4/13
7am – piece of whole wheat toast with 2 Tbsp. natural peanut butter
– banana
– coffee
10pm – handful of raw almonds
– piece of coffee cake
12:30pm – grilled chicken wrap (tortilla, 6 oz. grilled chicken, lettuce, 1/4 c. cheddar cheese, onion, 2 Tbsp. ranch dressing)
– orange
– 16 sour cream and onion potato chips
– glass of water
3pm – 20 mini pretzels
– glass of water
6:30pm – Turkey burger on whole wheat bun with a slice of swiss cheese
– 3 Tbsp. bbq sauce
– 1/2 of a sweet potato with 2 Tbsp. butter
– glass of water
10pm – 1c. cookies ‘n cream ice cream
It’s your journal. Be detailed or undetailed, formal or informal. Most importantly, make it routine. Be consistent for at least 2 weeks.