Dear Food Diary

A food diary, which acts as a daily log of what you eat and drink throughout the day, can serve as a window into your nutritional journey and help you identify elements that might be contributing to the derailment of your healthy lifestyle.  

Keeping a food diary is not just about reducing moments of over-indulgence. It can also help you understand your relationship with food; identify gaps in your eating plan, sensitivities, patterns and triggers; learn from your setbacks; and allow you to be able to reflect on the sustainable changes that you have made and the effect they have had on your quality of life, mind and body. 

Before adding food journaling to your daily health routine, take steps to make sure that it is as enjoyable as possible from the outset. One way to do this is by buying a notebook worthy of holding your life-changing information. Consider what size of notebook would work best for you; if you would like it to be plain or eye-catching; whether you can personalise it to fit your needs; and if it is something that you can see yourself using every day.

Although there are many food tracking apps on the market that could make it easier to keep track of your consumption on the go, research has shown that commitment and recall are stronger when we go old school and put pen to paper.  

Tip: If you prefer the convenience of not having to carry a notebook with you, note your intake in the notes app on your phone and transfer it to your notebook once you’re at home.  

Keep an accurate, useful and effective food diary: 

1. Consistency is key  

Start making a habit of recording everything (yes, everything) that you eat. A good way to do this, in the beginning, is to set a couple of alarms throughout the day which remind you to write down your nibbles.  

2. Note how the cookie crumbles 

Make a record of the circumstances in which you eat. This includes the time, the location (at the dining room table, at your desk or on the couch), and the company you kept. This will help you identify your food patterns.  

3. Eyeball your plate 

Measure all your meals as accurately as possible. When eating outside of your home, measuring your food can be challenging. However, by meal prepping where you can and using the hand measuring technique, you can get a general idea of your intake without too much fuss. In addition, after a couple of days of measuring, you will be able to eyeball measurements like a pro! 

4. Stay honest and detailed 

Try to include details about the food you consume, such as the preparation methods and the condiments used. This will help give you a clear picture of your eating habits and why you might not be seeing the results you are working towards.  

5. Tune into the feeling  

Make a note of how you are feeling before and after a meal. This will not only help you to recognise which moods trigger certain eating behaviours, but also to check in with your body and make sure that you notice the sensitivities it has to certain foods.  

6. Just do it 

Don’t rely on your memory when trying to keep a food diary. Jot down every little taste so that you don’t miss anything and so that your entries are as accurate as possible. Taking just 30 seconds after a meal can make all the difference.

Tip: Before making any changes to your daily nutrition, track your current eating habits. This way, you can have a record of where you started and can work up from this.