Using A Food Diary

Keeping a food diary can be useful in promoting weight loss. Food diaries help to understand one's eating habits. They can be used to identify problems related to eating behaviors, food eaten, and what may trigger overeating.

Record the:

• location

• time of day

• thoughts and feelings

• types of food and

• portion size

A food diary should include seven days of eating and activity. The food record can then be analyzed to identify the nutritional content of the diet, including nutrient excesses and deficits. Pick a typical week and do not change what you would normally eat.

Much of our eating is triggered by boredom, stress, depression, or reasons other than hunger. Review the diary with a dietitian or your healthcare provider. Determine what triggers you to eat and which eating behaviors may need changing. For instance, if stress is a trigger for excess eating, exercise may serve as a substitute.

A food diary is a helpful way to understand why and when you eat and to change any negative eating behaviors.

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