get on track by journaling

So you decided in January to take care of your health? Likely, this included to change the way you eat, right? Did you know that a food diary can be a useful tool in this process? 
By bringing clarity to your eating patterns, you will be able to identify habits and foods — shining a light on the good and ugly. Research shows that keeping a journal can be a very effective tool to help change behavior. In a weight loss study of nearly 1,700 participants, those who kept daily food records lost TWICE as much weight as those who kept no records.
What should you include in a food diary? Accuracy and consistency are the secrets to successful food journaling. 

• What? Write down specific food and drinks consumed and preparation style (baked, broiled, fried, etc.). Include sauces, condiments, dressings, or toppings.
• How much? List the amount in simple household measures (cups, teaspoons, tablespoons) or in ounces. If possible, it is best to weigh and measure your food. If you are away from home, do your best to eyeball portions.
• When? Noting the time when you’re eating can help identify potentially problematic times, such as late-night snacking or eating between mealtimes. 

Jotting down further details about your eating habits can offer additional insights.

• Where? Record the specific place you are consuming food, whether it’s at the kitchen table, in your bedroom, in the car, walking down the street, at a restaurant, or at a friend’s home.
• What else are you doing while eating? Are you on the computer, reading a book, watching TV, or talking with a friend?
• With whom? Are you eating alone or with your spouse, children, friend, or a colleague?
• How are you feeling? Are you happy, sad, stressed, anxious, lonely, bored, tired?
• How hungry are you? (from 1=full to 10=famished) You want to aim to be slightly hungry before and satisfied (not full) after you eat.

Tips for success Here are 4 more tips for successful food journaling:

• Write down the food or beverage as soon as you consume it. Don’t wait until the end of the day because your recollection gets hazy the moment you swallow your last bite.
• Be as specific as you can. For example, if you are drinking a latte, note type and size.
• Ensure you include any alcoholic beverages you consume and count your water intake as well. 
• Smartphone apps like Lose It! or MyFitnessPal can support your efforts. These apps offer information on calories and other nutrients.

You’ve kept a food diary. Now what? After completing a week of daily tracking, step back and look at what you’ve recorded. Search for any trends, patterns, or habits. For example, you might consider:

• How healthy is my diet?
• How many processed foods am I eating?
• Am I eating vegetables and fruit every day? If so, do I get 9-11 servings?
• Am I eating enough protein each day? Am I making 75-125g a day?
• Am I eating foods or beverages with added sugar? If so, how frequently? Are they triggers for more?
• Do my moods affect my eating habits? Do I reach for unhealthy snacks when I’m tired or stressed?
• How often do I eat on the run?

Set SMART healthy eating goals. Once you’ve observed areas for improvement, set one or two healthy eating goals for yourself. In doing so, use the SMART goal format, making your goals Specific, Measurable, Achievable, Relevant and Time-based. Here are a few examples of SMART goals.
Food diary: You averaged two servings of vegetables per day.
Goal: Eat more vegetables.
SMART goal: Eat four servings of vegetables per day.

Food diary: You order takeout three or four nights per week.
Goal: Cook more at home.
SMART goal: Order take out no more than one night per week.

Food diary: You eat healthy meals and snacks until about 3 pm, when you hit the office vending machine.
Goal: Eat healthier snacks.
SMART goal: Bring a healthy snack (a piece of fruit and a small handful of nuts) to work every day.

Keeping a food journal can be very informative and move you toward improving your health. Using the data from your food diary to make SMART changes, and continuing to track your progress, is a great place to start your journey for a healthier 2019.

If you would like easy-buttons to cut sugar, increase protein, add vegetables, please contact me. I am coaching a proven lifestyle program that helps you get to your goals faster.