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A food diary is a useful tool that helps you to log what you consume daily. The simple act of writing down what you eat daily helps you to understand what you eat and drink, helps you to identify the good and not so good foods that you consume. You can be someone trying to lose weight, or even just get healthier, but keeping a food journal helps you to make positive changes. Tracking every good or not so good food and drink that you may consume makes you accountable to yourself and your health.
A study, that was published in the American Journal of Preventive Medicine, found that those who kept daily food journals consumed fewer calories, resulting in twice as much weight loss, as those who did not keep journals. The study indicated that about 70% of participants lost enough weight to lower their health risks because they kept track of what they eat daily.
What must you include in a food journal?
What you eat- This must include not just what you eat, but also method of preparation. Do not forget to update intake of any pickles, condiments, sauces, chutney etc. Every bit of information matters.
How much did you eat- The best way would be to weigh and measure what you eat, but if that is not possible you can use common household measure like teaspoon, cups etc. to log in the quantity consumed.
When did you eat- Time of meal consumption is also very vital, it not just helps you maintain a schedule, but also helps identify and prevent habits like late night snacking.
Other details you can include in your food journal can be about where you ate a specific meal at home, at a restaurant, at a friend's, place etc. l, with who did you eat (alone, with friends, with family.) and also details like your mood when eating (tired, bored, happy, stressed etc.), as this will help you also keep emotional eating in check.
You must also try and update your diary as soon as you finish a meal. Avoid logging it all at the end of a day, as you may end up missing some details. Accuracy and consistency are very important to be able to successfully write your food journal. Also important is to be completely honest. You have to remember that by lying in your journal to look food to your dietician or doctor or to even make yourself food good, you are actually cheating yourself and your health.
Benefits of keeping a food journal
Just keeping a food journal is not the goal. The actual goal is to learn from your journal entries. After completing fortnight’s journal entries, do look back and try to analyze what you have been doing right and wrong and how you can improve. Things this can teach you is;
Set yourself realistic smart goals that can be achieved, start with small goals try and eat 2-3 servings vegetables daily, switch to healthy snacks like nuts and fruits at work as opposed to chips and cookies. Take help from a nutritionist or your doctor to understand how you can do better and lead a healthier lifestyle.