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Keeping an Accurate Food Diary

Keeping a food diary allows you to keep track of the following: an accurate picture of what you eat daily, a good way to gain more control over your diet, give you a good insight into what you’re eating and how it affects your health and lifestyle, and, best of all, may help you manage or lose weight or eat healthier.

Prepare your diary

Decide where you want to set up your food diary, whether it be in a notebook or by downloading a food journal app on your smart phone, what’s important is to keep a record of the date, time, place, item eaten, quantity consumed, and some comments at your end. You can search online for food diary templates which you can print and copy in your notebook, if you have decided to record your food diary in a notebook, and if you prefer to download an app, there are many to choose from the web or you can try online tracking device.

Record your daily food intake

By accurately recording everything that goes into your mouth and being specific in noting down the actual ingredients in some complicated dishes, you’ll be able to recall what foods went into each dish and its equivalent calories. It also helps to record snacks, beverages, and, most of all, your total water intake so you’ll have a better insight on whether you need to consume more water to help you hydrated.

Take note of your response to every food you ate

Write everything in details: your impressions to the meal served before eating them, as well as 20 minutes after eating; your reactions to the variety of foods that you have eaten, noting down what particular foods satisfied you and give a reason for that; your moods during the meal and your hunger level; and instances of side effects after eating, like feeling nauseous or having an upset stomach.

Study the food patterns after a week of tracking

There will likely be a pattern of the food choices that you made in your daily food intake, which you should study and analyze to determine if the foods affect your mood or which meals leave you hungry or satisfying or what situations do you tend to overeat.

Track your progress toward a goal

A food diary can be a motivating tool, if your goal is to lose weight, to help you reach that diet plan, such that being able to track your progress can be inspiring for you to keep on going until you feel satisfied and happy on this chosen path to your goal. Always record your weight at the end of each week and notice any significant fluctuation developing and analyze what foods may have caused the weight fluctuation and record what exercises you have performed during your food diet journey.

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