Page 8 - Food Journal

A food journal can be a handy tool for weight management.  Initially it will help you figure where your calories are coming from so yo can look for areas of improvement.  As you work to make changes in your diet, your food journal will help you record your progress.  The discipline of writing down everything you eat will help hold you accountable to your nutrition goals.  When you meet with a nutrition educator, your food journal will assist him or her in assessing your situation and tracking your improvements.

Focus on recording everything as accurately as possible, and be sure to bring  your food journal to your appointment with the nutrition educator or Living LEAN class.  Take a look at the sample food journal entries below.

Sample Food Journal

How Much?	What Kind?	Date & Time	Where?	Alone or with Whom?	Activity	Mood/ HS
3	chocolate chip cookie	June 6 3:25 p.m.	office	alone	working on report	bored, 5
1	cheeseburger	6:15 p.m.	Burger King	Claire, Jackie	talking	happy, 4
1	regular size French fries	6:15 p.m.	Burger King	Claire, Jackie	talking	happy, 4
1	vanilla shake	6:15 p.m.	Burger King	Claire, Jackie	talking	happy, 4
1 cup	Hagen Dazs ice cream	10:00 p.m.	kitchen	alone	watching tv	tired, 5

Adapted from: American Academy of Family Physicians, 2004.

Link to printable food journal

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