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.


  1. Determine your motivation for eating. Are you truly hungry when you eat? If not, are you eating for emotional reasons?
  2. Record the day and time of your snack or meal.
  3. 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?
  4. 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.
  5. On the same line, write down your reason for eating and your feelings during the meal. Were you really hungry? Bored? Upset?
  6. Take note of your eating habits. Do you eat regularly, or do you eat a little and then overindulge later?
  7. Make a note of where the snack or meal took place. Did you eat at home? At a fast-food restaurant?
  8. Use the above as guidelines to determine your problem areas, and brainstorm ways to repair those problems.

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