Isabella Cannon is a Corporate Communications intern for Blue Cross Blue Shield of Michigan. She currently attends Eastern Michigan University as a public relations and marketing student.
The Benefits of Keeping a Food Diary or Weight Loss Journal
3 min read
Medically reviewed by Shanthi Appelo, MS, RD
Have you ever wondered why it’s so hard to stay on track with your weight loss goals? While there are many factors that contribute to a healthy lifestyle, one key factor is your diet.
It can be challenging to stay mindful of what you are eating on a regular basis. A food diary can be a useful tool because it can help you understand your eating habits and patterns.
How does it help?
Research shows that keeping a food diary can be a highly effective tool to influence eating behavior. According to a study of nearly 1,700 participants published in the Journal of Preventive Medicine, those who kept daily food records lost twice as much weight as those who kept no records.
Keeping a food diary increases your awareness of what, how much and why you are eating. This may help you practice mindful eating, identify food sensitivities and aid in weight management.
What to include in a food diary
A basic food diary can include:
- The type of food and beverage consumed.
- The amount or portion size of food. If appropriate, weigh and measure your food.
- Time of day you are eating.
You may want to include other items in your food diary depending on your specific preferences and goals such as:
- Who you are eating with.
- Where you are eating.
- How you feel during and after eating.
- What other habits you are doing to promote good mental and physical health.
Decide how detailed you want to be
It’s important to note that not all food diaries look the same. Your relationship with food is unique and this process is about learning more about your needs, rather than judgement or perfection. While some people benefit from strict discipline, counting calories may be triggering if you struggle with body image issues, struggle with disordered eating or have an eating disorder. Seek help from your health care provider if you notice an abnormal shift in your relationship with food.
Tips for successful food journaling
Here are some tips for keeping a successful food diary:
- Write down the food or beverage as soon as you consume it to ensure accuracy.
- Be as specific as you can with the food or beverage, including any sauces, condiments, dressings or toppings.
- Track food using a digital diary or app when on-the-go.
- Ask for accountability from a trusted peer.
- Do not restrict or punish yourself for eating certain foods or amounts. Simply make it a goal to do better the next time.
What to do after tracking
After completing a week's worth of food journaling, step back and look at what you have recorded, looking specifically at habits and patterns. For example, you might consider:
- Are there any recurring food choices in your week?
- Are you incorporating enough fruits, vegetables, protein and whole grains into your diet?
- Are your portion sizes in line with hunger and fullness cues?
- How often did you snack and what types of snacks are you choosing?
- Are there any beverages with high sugar content that could be reduced?
- Did these meals make you feel energized?
- How did these food choices impact your overall mood and mental clarity?
Based on your individual health and weight goals, adjust your next week of eating. Based on your food diary observations, create specific, measurable, achievable, relevant and time-bound (SMART) goals moving forward.
Remember to approach yourself with kindness and self-compassion. If tracking every detail starts to feel overwhelming, it’s OK to adjust your approach. A food diary is just one tool to understanding your relationship with food. Focus on creating awareness and making choices that support your health both physically and mentally.
Talk to your primary care provider before making significant dietary or life changes and throughout the process to ensure you are eating a healthy, nutritious diet.
Photo credit: Getty Images
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