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???