Basics..#1 Food Journaling

does keeping a food journal help? i know when i did it (and was honest) it made me aware of what I ate and how much. I admit it was an eye opener..I find this info from WedMD about food journals. For one thing, keeping a food diary instantly increases your awareness of what, how much, and why you are eating. This helps you cut down on mindless munching.

Food Diary Tip No. 1: Know Your Reasons

If you know what you hope to gain from your food diary, you can make sure you’re recording the type of information that will help you in that area. Fletcher advises people to be clear about their intent, whether it’s to become aware of hidden food triggers, notice problematic eating patterns, or just make sure they’re eating a healthy diet.

Food Diary Tip No. 2: Choose Your Format

Kerri Anne Hawkins, MS, RD, a dietitian with Tufts Medical Center’s Obesity Consultation Center, uses several types of food diary forms for her patients. She tells them to fill out just what works for them; they can even create their own system, like using sticky notes. (or like me, I use a regular notebook)

Food Diary Tip No. 3: Decide How Often to Update

You should write in your food diary at least 5 days a week — but filling it out every day is best. (after you eat anything is what i do)

You can fill out your food diary as you go throughout the day, or set some time aside at the end of the day to update it. But experts say your record will be more accurate if you do it right after eating. They also say it’s important to record everything – even if that seems painful. (everything even if its 2 potato chips)

Food Diary Tip No. 4: Decide How Detailed You Want to Be

If you just can’t bring yourself to fill out a detailed food diary form each day, that’s OK. Just writing a minimum amount of information in your food diary will help you self-monitor. (try it and see how it feels)

Food Diary Tip No. 5: Be Accurate About Portion Sizes

If you’re just trying to get a general idea of what, when, and why you are eating, this tip may not apply to you. But if you want to get a precise picture of your intake, make sure the amounts you record in your diary are as accurate as possible.
(if you ate 2 quarter pounders w/cheese—write it in)

Food Diary Tip No. 6: Include the ‘Extras’ that Add Up

The more thorough you are when recording what you eat — that handful of M&Ms at the office, the mayo on your sandwich, the sauce on your entree — the more ways you’ll eventually find to cut those extra calories. When you look back over your food diary records, look for those nibbles and bites that can really add up. Did you know that 150 extra calories in a day (that could be one alcoholic drink or a slather of spread on your bread) could result in a 15- to 18-pound weight gain in one year?

what say you?
do you do a food journal?
did you ever use to??
what are your feelings about it???

About North Carolina Keto Girl

NC girl getting healthy using Keto. Come visit me and say hello.
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8 Responses to Basics..#1 Food Journaling

  1. New Journey says:

    Wow did I ever need to reread this information…I just this morning set out my scale and measuring cups and especially the tablespoons…LOL thanks…and yes honest journaling is the only way to journal…why else do it!! Hope life is going well for you…been busy working outside here….xxkat

  2. Eye Candy says:

    I have not kept track for about 2, 2 1/2 years. I used my iPhone and Fitbit app at the time. Now have a newer Fitbit, too. I am very aware of all my intake, though.

  3. Chistine's Personal Journal says:

    you asked does keeping a food journal help? Yes…it does but it is pain in the butt to do….I may have said this once before I eat 3 meals and two snack meals…I eat @ 7am then again at 10am (snack small) then 12pm lunch then 3pm (small snack) dinner @ 5:30pm then last snack @ 9 pm but not always work out that times just deepends on the day.

    I had oat meal I would measure the amount that is on pkg but I do less sometimes because I have frozen frut with it…hemp seeds…and chia with it.

    Measuring is the key along with wrighting things down and working out. When I started this I was at 164.7 lbs now I am down 161.7 lbs.

    It is hard BUT it CAN be done.

    • Yes it is a pain. Most of professional dieters (us that yo yo) know the cal/fat etc in most foods. The prob
      is the (amount) we eat. It does work IF the person is honest.

      Measuring and eating in portions does work. YOU are proof GF

  4. I would be lost without my food journal! Keeps me accountable and it’s an eye opener sometimes with food you thought was good but turns out not so much😃

    • YES…..if one is honest, it is a GREAT TOOL
      it can def be as you said, an eye opener to what you do in fact eat..
      sometimes a snag of this and a snag of that is not entered….. excellent

      what type journal do you have/use

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