Learn to use a food journal in 6 minutes

Are you looking to make changes in your eating habits but are unsure where to start?

Before you can make a change, you need to take a closer look by tracking youreating habits.

There are a variety of reasons why you may decide to start tracking your eating habits.

Knowing your why before you start will give you a clearer picture of what content to include in your journal, as well as keep you motivated to continue tracking.

Some common reasons to track your eating habits are:

• I want to lose/gain weight.

• I want to build muscle.

• I want to eat a more balanced diet.

• My doctor recommended it for health reasons.

Your goal will impact what you want to include in your journal

As you create, purchase, or download a food tracking app, consider which categories you want to be included in your food journal.

• Meal times

• Serving size (1/2 cup or 6 ounces)

• Calories per serving

• Food groups (carbohydrates, protein, fat, vegetables, fruit)

• The emotion felt at each meal or snack (bored, mad, sad, happy)

• Water consumption

• Daily activity

The type of food journal you choose to use is up to you.

Are you someone who enjoys writing or creating things from scratch? Or do you prefer using technology through your phone or computer?

Either way, you're in luck! Food journals come in many different styles.

Like to Write

• Handwritten in a notebook

• Created in a dot journal

• Nutrition journal you purchase at a store or online

• Printed food journal pages found on the internet and stored in a binder or folder

Prefer Technology

• Nutrition tracking apps/websites

  • My Fitness Pal

  • My Plate

  • My Net Diary

You may be asking, how do I do this? 

Track as You Eat

If you wait until the evening you...

• may forget what you ate or drank

• may forget how you felt

• may feel too tired

• may get too busy

Make Tracking a Priority

• Don’t let other responsibilities get in your way of tracking your food throughout the day.

• Tracking each meal or snack only takes a few minutes.

Make it a habit to take out your journal and track after eating each meal or snack.

Reward yourself

What are you motivated to work towards for tracking your eating habits each day?

• stickers

• money towards a larger reward

• an hour of pampering

• new clothes

Set up a reward system that works for you and keeps you working towards your food tracking goals.

You've got this! It will be a habit before you know it! If you miss a meal or even a day, pick up where you left off and keep tracking!

Do you think using a food journal to track your food habits is right for you?

If it does...