USING A FOOD DIARY

It is very easy to eat more than we plan to or eat the same foods we like over and over. Keeping a daily food diary can make you more aware of exactly what and how much you are eating. A food diary is useful in promoting a healthy diet as well as weight loss or weight gain. Keeping track helps to identify one's eating habits and problems related to eating behaviors, types of foods eaten, and triggers of food allergies, overeating, and under eating.

Write down everything, no matter how small or insignificant it may seem. Be sure to record your eating as you go and do not depend on your memory at the end of the day.

Record:

all beverages and foods eaten including their calorie counts
total grams of fat and what kinds of fats are eaten
portion sizes
locations where you eat your food
the time of day for meals and snacks
your thoughts and feelings while eating and
who you eat with

Keeping a food diary of eating and physical activity for a week or more will allow for a realistic analysis of the nutritional content of your diet (including nutrient excesses and deficits) as well as your eating and activity patterns of behavior. Pick a typical week (or weeks) and do not change from what you would normally do.

Eating large portions of foods will increase the amount of calories eaten, no matter how nutritious the food is. Total calorie and fat counts are very important to budgeting calories wisely. Determine what triggers you to overeat, select certain foods, and even skip meals. Eating patterns can be triggered by boredom, stress, depression, or reasons other than hunger. If eating triggers and patterns are causing undesirable results, then it is easy to see what behaviors may need changing. For instance, if stress is a trigger for excess eating, exercise may serve as a healthy substitute.

Be honest and write everything down. Nothing can be gained by trying to discount eating certain foods. Even small bites of food, juices, or large high-sugar drinks can add up to real calories. Review your diary with a dietitian or other healthcare provider knowledgeable in nutrition.

For more information about healthy eating, contact your local chapter of the American Dietetic Association, call their national 24-hour Nutrition Information line at (800) 366-1655, or visit their website at www.eatright.org. The Dietary Guidelines for Americans are available on the Internet at www.nutrition.gov.

For more information about choosing physical activities that are best for you, visit the websites of the American Heart Association and the American Council on Exercise at www.americanheart.org and www.ace.org.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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