Why you should keep a food journal
Keeping a food journal is one of the best ways to monitor exactly what you’re eating and the impact it has on a variety of different factors including your blood sugar, weight, calorie intake and even your mood. Many people are often surprised at exactly what they eat during the day, as it’s very easy to forget the small snacks you eat while on the run or completing other activities. By tracking exactly what you put in your mouth each day you’ll be able to see what food choices are working for you and more importantly, which ones aren’t.
Step 1: Choose your journal
While the traditional notebook is still a perfectly acceptable way to track your intake, technology has come up with a bunch of nifty online apps and programs to make recording your choices even easier. The majority of these programs also provide nutritional information, which can be useful to have to hand. dLife Diabetes Companion, Calorie Count, My Fitness Pal and My Net Diary are all good options. Alternatively a Microsoft Excel spreadsheet works just as well.
Step 2: Record in real time
It may be tempting to record all your food choices when you’re sitting down at the end of the day but by doing this you often end up forgetting the little bits and pieces you may have eaten quickly or while busy doing something else. Recording in real time and thorough detail is important, especially if you’re keeping a diary to monitor your diabetes or are trying to lose weight. Try including a short description of each food along with the portion size. You can also include a short paragraph with details of your blood glucose (for diabetics) or any reactions you observed after eating.
Step 3: Review your records
Going back over your log at regular intervals can help identify patterns that you otherwise may not be aware of. Having your journal and any observations is also a great tool to take to see your doctor or dietician when discussing your diet.
Step 4: Take action
While recording your food intake is important, what you do with the data is what really triggers change. If you notice a certain food causing issues, investigate other options or try and find out the reason behind the issue. In this way a food journal can be your greatest asset in managing your weight and any accompanying health issues.
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