Want to know a great health hack? It’s been around for a while, and with good reason, it’s the food diary. By keeping track of everything you eat, you can really understand your nutritional strengths and weaknesses.
Here are 5 golden rules to get you started:
1. Be honest
There’s no point in keeping a food diary if you’re not going to write everything down. Everything includes snacks, drinks, sauces, dollops of cream and portions. Did you eat a slice of chocolate cake or the entire thing? Painful as it may be, write it down. Complete honesty will help you understand your weak spots.
2. Be consistent
Write down what you’re eating every day for at least 14 days. If possible, record what goes into your mouth immediately after each meal. That way, you won’t forget. At the same time, don’t be too rigid. You can skip the occasional day. A naughty day every now and then is good for the soul.
3. When and where you eat
Record when and where you are eating. This may reveal something critical about your dietary habits. Perhaps you eat too little in the morning and then you overcompensate at night. Maybe you can’t resist a certain fast food outlet every time you’re in a certain part of town.
4. Have fun with the format
Record your food in a way that works for you. If you love stationery, buy a cute notebook and some cool pens. If you’re addicted to your phone, record your diary electronically – this way you can add photos and emojiis. If you don’t have time to write things down after each meal, use the voice recorder on your phone and make a quick oral summary of what you ate – saying it out loud can be good therapy in its own right.
5. Share your diary
Show your food diary to a personal trainer and talk through any eating patterns that are troubling you. As well as being a personal trainer, I’m also a nutrition coach. Your food diary will give me precious insight into your real eating habits. I can then use your diary to create a nutrition plan that’s tailor-made for you.
What are you waiting for? Start your food diary today. Better nutrition may be just a page away!
