Food journaling is an excellent way to observe your consumption habits and notice where you might be getting off track from your health goals. A study done by Kaiser Permanente showed that those who logged their food intake lost double the weight as their counterparts over a six week period. That alone makes journaling worth the effort. And the printable log at the bottom of this post is a free resource to help you begin your food journal journey.
What is a food journaling?
Before we discuss how to food journal, it’s important to note what food journaling is. A food journal is a simple log that records your food and beverage intake throughout the day. For best results, it’s recommended to log your intake immediately after consumption.
Understanding your eating mannerisms can shed some light into certain food intolerances and even point out triggers that make you eat poorly in your diet.
What to log in your journal
The longer you have your journal, the more you can personalize it based on your own eating habits and health goals. How to Start Food Journaling suggests logging the following basics in your food journal.
- The food or drink
- The amount
- The time
- The location or environment (driving, in a restaurant, at your desk)
- Your feelings (bored, hungry, tired)
- The scenario (watching TV, family dinner, rushing to an appointment)
- How the food was prepared (baked, boiled, fried)
- Additional sides, toppings, or condiments
And once you’re in the habit of recording these basics, start logging more detailed descriptions of your consumption throughout the day.
How to Food Journal – Track trends in your diet
The longer you keep your food journal updated, the more data you’ll have on your eating habits to better gauge trends. Notice if you’re eating a lot of processed sugars, high carb, or low protein. You may find that you are eating on the go fairly often, or eating mindlessly when you’re bored. When this happens, try to come up with some action steps, like meal prepping, to save some time and better manage the type of food you’re eating.
Food Journaling benefits
Enhance your ability to evaluate your hunger and mood before and after you eat by keeping a food journal. You’ll find an increased sense of accountability in your diet and portion control. When you’re actively making decisions, and thinking of your food habits critically, the chances of unhealthy habits significantly decrease. A food journal can assist in weight loss, finding food intolerances, and accountability in your diet.
There are plenty of different methods to track food habits, but a study done by the PEW Research Center noted benefits from the 50% of people tracking their notes on paper. Using the simple food log printable shown below, with some consistency, you’ll be on your way to creating a happy and healthy lifestyle. Think about keeping your journal somewhere you’ll see it often. Consider posting it on your refrigerator or tape it to one of your kitchen cabinets.
How to Start a Food Journal Author Bio:
You can see more of Jessica’s work at Kitchen Cabinet Kings. Please let Jessica know if you have any questions about journaling…