Making a Food Journal
Keeping a food diary allows you to keep track of the following: an accurate picture of what you eat daily, a good way to gain more control over your diet, give you a good insight into what you’re eating and how it affects your health and lifestyle, and, best of all, may help you manage or lose weight or eat healthier.
Set up your diary
Decide where you want to set up your food diary, whether it be in a notebook or by downloading a food journal app on your smart phone, what’s important is to keep a record of the date, time, place, item eaten, quantity consumed, and some comments at your end. If you have chosen a blank notebook, look for one with enough pages for your daily recording and you can also search online for food diary templates which you can print and copy in your notebook, but if you choose an app, there are an array in the Internet to choose from or you can try online tracking device.
Write down everything you eat
When you accurately record every food that you take on a daily basis and you note down the specific ingredients that were used in complicated dishes, you’ll remember what foods went into each dish and its equivalent calories. In addition to this, don’t forget to also record snacks, beverages, and, most of all, your total water intake so you’ll have a better insight on whether you need to consume more water to help you hydrated.
Take note of your response to every food you ate
Jot down what were your impressions to the meal served before eating them and 20 minutes after eating, write again your reactions to the variety of foods that you have eaten, noting down what particular foods satisfied you and give a reason for that, as well as your moods during the meal and your hunger level and if there were instances of side effects after eating, like feeling nauseous or having an upset stomach.
By analyzing the pattern of your food preferences, you are able to determine if some foods affect your moods or which meals leave you hungry or satisfying or what situations do you tend to overeat.
If your goal is to lose weight the proper way, a food diary can be a motivating tool to help you reach that diet plan, and being able to track your progress can be inspiring for you to keep on going until you feel satisfied on this chosen path to your goal. It is important to keep track of your weight weekly so you can find out if it is fluctuating and note what foods were eliminated for helping you maintain weight without feeling hungry or weak, and record what exercises you have performed during your food diet journey.
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