How to Keep Track of Your Eating Habits on Paper

When you are trying to watch what you eat or lose weight, keeping a food journal can play a large role in your ability to take control of cravings and binge eating. Writing about your meals and feelings related to food helps you to better understand your habits and find ways to make them healthier. While food journals are recommended for weight loss purposes, they can also be used when you just need to take up healthier eating habits for your well-being.

Instructions

• 1

  Write down every meal that you eat throughout the day, including smaller meals and snacks. Detail each ingredient in the meal.

• 2

  Record how you feel after eating each meal, as recommended by FamilyDoctor.org. For example, if you overeat and feel guilty, be sure to write it down.

• 3

  Plan the next day's meals, including ingredients and cooking instructions. Find ways to alter recipes and make them fit into your lifestyle. For example, remove starchy ingredients if you are following a low-carb diet. If you are watching your weight, be sure to add up the next day's calories in advance so that you don't go over your limit by accident.

• 4

  Write down your emotions if you feel the urge to overeat or eat unhealthy foods. Recognizing the underlying emotions helps you to find healthier ways to cope.

• 5

  Record your food cravings and work out ways to replace them with healthier choices. For example, if you crave mashed potatoes, plan to replace them with mashed cauliflower for a less-starchy alternative.