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The Value of Keeping a Food Journal

Counting calories not only helps us because it causes us to eat
fewer of them, but also because it makes us more conscious of what
we are eating. Keeping a food journal does this as well, and much
more.

Think what it would be like if you had a tiny camera that you could
strap to a pair of glasses or baseball cap that would monitor
everything you ate. Imagine that it would give you a full report of
daily calories, percent of protein, fat, carbohydrate... well, you
get the picture.

Although this would be a great invention, it would still miss the
point. Keeping a food journal not only helps you understand how
much and what types of foods you are eating, but if done right, it
helps you understand WHY you are eating.

Most of us don't make the connection between how we are feeling and
what or why we are eating. A journal helps you become your own
detective and determine what feelings trigger you to eat. And when
you start to realize why you're eating, you can find a substitute
behavior.

I encourage you to keep a record for a month. If daily sounds like
too much, then keep it for two weekdays and one weekend day each
week. Keep it with you at all times so that you can track what you
eat and how you are feeling when you eat.

Remember to:

1. Record all that enters your mouth.

2. Take a moment to reflect on how you're feeling (anxious, tired,
bored, happy).

3. Analyze your day's intake and think of one thing you could do
better next time.

4. And one thing you would like to keep doing.

After monitoring yourself, you'll begin to understand your emotional
reasons for eating. Once you know some of your personal "triggers"
you can then work on substituting a different behavior. For
example, if you realize that you always eat when you feel anxious,
you can try going for a walk or taking a moment to relax instead of
heading for the potato chips.

Becoming your own food detective will help you understand what,
when and why you eat, and that's the first step to changing your
behaviors.

To health and recording,
Megan Porter, RD

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