Food Journal

[Sportsmedjosh]

Keeping a Daily Food Journal


In order to determine how much food you need and how much you actually consume, an activity and food journal should be maintained. A journal is a notebook to record the foods you eat, when you eat them, how you felt when you consumed the foods, and how much you exercise.

These guidelines need to be followed:

Record your weight weekly.
To determine accurate progress, record your weight weekly using the same scales and if possible weigh yourself unclothed.


Record your physical activity.
Record activity performed, level of performance, and duration.


Record your emotions.
What were you feeling when you ate? Where you happy, sad, angry, or actually hungry?


Record EVERYTHING you eat and the amount.
In other words, if you Bite it – Write it. If you have 3 M&M’s record it in your journal. If you had 2 bites of ice cream – record it.


Record all information immediately after consuming the food.
You don’t want to forget foods or your feelings; your feeling can change several times during the day.


Calculate your journal at the end of each day.
Determine and total calories consumed for the day.


Congratulate your efforts for a good day.
If you maintained an accurate journal congratulate yourself. If you
did not, strive to make a better effort tomorrow.