A Healthy Way to Gain Control Instead of Pounds

Track Your Eating Habits

Keeping A Food Diary Keeps You In Control

4-22-05

These instructions will help you get the most out of your food diary. Generally, food diaries are meant to be used for a whole week, but studies have shown that even keeping track of what you eat for 1 day can help you make changes in your diet.

How much:
In this space indicate the amount of the particular food item you ate. Estimate the size (2" X 1" X 1"), the volume (1/2 cup), the weight (2 ounces) and/or the number of items (12) of that type of food.

What kind:
In this column, write down the type of food you ate. Be as specific as you can. Include sauces and gravies. Don't forget to write down "extras," such as soda pop, salad dressing, mayonnaise, butter, sour cream, sugar and ketchup.

Time:
Write the time of day you ate the food.

Where:
Write what room or part of the house you were in when you ate. If you ate in a restaurant, fast-food chain or your car, write that location down.

Alone or with whom:
If you ate by yourself, write "alone." If you were with friends or family members, list them.

Activity:
In this column, list any activities you were doing while you were eating (for example, working, watching TV, ironing).

Mood:
How were you feeling while you were eating (for example, sad, happy, depressed)?

Write down everything:
Keep your form with you all day, and write down everything you eat or drink. A piece of candy, a handful of pretzels, a can of soda pop or a small donut may not seem like much at the time, but over a week these calories add up!

Do it now:
Don't depend on your memory at the end of the day. Record your eating as you go.

Be specific:
If you ate a cheeseburger, write it down. Make sure you include "extras," such as gravy on your meat or cheese on your vegetables. Record french fries as french fries, not as potatoes.

Estimate amounts:
If you had a piece of cake, estimate the size (2" x 1" x 2"). If you had a vegetable, record how much you ate (1/4 cup or 2 cups?). When eating meat, remember that a 3-ounce cooked portion is about the size of a deck of cards.

If you have any questions, call your family doctor.

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