Keeping a Food Journal
Keeping a journal of your eating habits can help you determine which habits need breaking - and how you can get back on the path of eating right.
- Determine your motivation for eating. Are you truly hungry when you eat? If not, are you eating for emotional reasons?
- Record the day and time of your snack or meal.
- Compare the types of food and portions you eat with the food pyramid. Do you eat well-balanced meals with good serving sizes? Do some areas have room for improvement?
- List the food and serving size at every snack or meal, with a different food or drink on each line. For instance, if you ate a hamburger, fries and a soda, list fries on one line and soda on another; then break up the hamburger into its components: meat on one line, buns on the next, tomatoes on another.
- On the same line, write down your reason for eating and your feelings during the meal. Were you really hungry? Bored? Upset?
- Take note of your eating habits. Do you eat regularly, or do you eat a little and then overindulge later?
- Make a note of where the snack or meal took place. Did you eat at home? At a fast-food restaurant?
- Use the above as guidelines to determine your problem areas, and brainstorm ways to repair those problems.