Years of research continue to show that keeping a food record is one of the most effective tools for reaching your nutrition goals.

You may say AGHHH!!!  I hate keeping food records, but it really works as a very effective method to increase your awareness of how much you eat, what and when you eat. You’ll be able to identify patterns of eating when you look back through your diary.  Of course, the record works best when kept daily, but even one or two days a week can help you be more mindful of your food and fluid intake.  Food Record.

Tips on keeping a food record

• It’s best to record as soon after eating as possible.  Waiting until the end of the day may lead you to forget some foods.
• Include the day, date and time of foods eaten
• The more detailed that your descriptions are about portion size/amount, condiments and how a food is prepared the better.

Instead of:                      Record:

      Ham sandwich                Ham – 2 oz, whole wheat bread
(2 slices), mayo – 2 teaspoons

            Pizza                               Thick crust, pepperoni and cheese
pizza from Pizza Hut – 4 slices

• Don’t forget to record fluids!
• Record with whom, doing what and location – this can help identify people, places and situations that may influence you to eat  healthy (or not!).
• Mood/hunger level: mood can be happy, sad, angry, tired, etc. Hunger level relates to how hungry you are when you start eating – ravenous, very hungry, slightly hungry, not hungry, somewhat full, full, etc.
• Physical activity: Its important to be specific about what type of physical activity is completed to more accurately assess calorie burn.
• Medications/supplements, vitamins, blood sugar/time:its important to document these as applicable.