How to Keep a Food Diary to Track Your Eating

Before anyone can expect to make life changes in his diet, it is necessary to assess the current state of his eating habits to see what can be improved. These diet assessments generally last for one week and can give you and your doctor insight on your eating habits. Food diaries are used to keep track of what you eat, along with other helpful information, and can be constructed and maintained at home without the help of a professional.

Things You'll Need

• Notebook or loose paper and pen, or computer with spreadsheet program

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Instructions

• 1

  Construct your diary. Your diary should consist of blank areas that allow you to list at least the following subject matter; type, time, volume, and where. Other categories such as "activity" and "mood" can be created too, but may take more time to complete in the process. The food diary can be made by simply labeling each category on notebook paper or by using computer programs such as Microsoft Excel or other spreadsheet applications.

• 2

  Enter everything you eat. Use the categories to make entries of exactly what you are eating and the amounts of what you are eating. The amounts can be done by using any type of measurement system, such as cups, grams, or the number you consumed. List all extras such as condiments and drinks as well to fully gauge what you are eating. You will want to write down what time you ate the food and what place you ate it, such as in a restaurant or your living room.

• 3

  Try to be as specific as possible. When entering your information into your food diary, be as exact as possible and use specific information. Estimate the amounts of food you are eating, if you are unable to get an exact amount. List the exact name of what you are eating, instead of its simpler form. For example, you would list creamed corn as creamed corn, not as just a vegetable.

• 4

  Refrain from changing your habits. In order to get a serious depiction of your real eating habits, remember that now is not the time to change your diet. Eat as you normally would for the entire week. List everything. Although the urge to change your diet may be tempting during this time, altering your eating pattern during this week will only make it more difficult to make improvements.

• 5

  Make a consistent effort. If you are using this food diary in conjunction with an upcoming doctors visit, it is important that you consistently make entries in your food diary. Writing down what you eat as soon as you eat it will make it easier to keep track of everything, as well as lower the temptation to falsify your record. Even in the cases where you are using a food for your own personal use and not for a physician's perusal, it is important that you have integrity to maintain an accurate assessment.