Weight Loss Strategy 3: Food Diary

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers.



Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.

The information you record in your food diary will help you and your doctor design an eating program to meet your special needs. Generally, food diaries are meant to be used for a whole week, but studies have shown that keeping track of what you eat for even 1 day can help you make changes in your diet.


How much: In this space indicate the amount of the particular food item you ate. Estimate the size (2" x 1" x 1"), the volume (1/2 cup), the weight (2 ounces) and/or the number of items (12) of that type of food.

What kind: In this column, write down the type of food you ate. Be as specific as you can. Include sauces and gravies. Don't forget to write down "extras," such as soda, salad dressing, mayonnaise, butter, sour cream, sugar and ketchup.

Time: Write the time of day you ate the food.

Where: Write what room or part of the house you were in when you ate. If you ate in a restaurant, fast-food chain or your car, write that location down.

Alone or with whom: If you ate by yourself, write "alone." If you were with friends or family members, list them.

Activity: In this column, list any activities you were doing while you were eating (for example, working, watching TV or ironing).

Mood: How were you feeling while you were eating (for example, sad, happy or depressed)?

Some basic rules to remember:

• Write everything down: Keep your form with you all day, and write down everything you eat or drink. A piece of candy, a handful of pretzels, a can of soda pop or a small donut may not seem like much at the time, but over a week these calories add up!
• Do it now: Don't depend on your memory at the end of the day. Record your eating as you go.
• Be specific: Make sure you include "extras," such as gravy on your meat or cheese on your vegetables. Do not generalize. For example, record french fries as french fries, not as potatoes.
• Estimate amounts: If you had a piece of cake, estimate the size (2" x 1" x 2") or the weight (3 ounces). If you had a vegetable, record how much you ate (1/4 cup). When eating meat, remember that a 3-ounce cooked portion is about the size of a deck of cards.

If you have any questions, call your family doctor.