Food diaries are appropriate for people who want a record of the food they eat throughout the day. Generally, dieters who wish to monitor their caloric intake keep food diaries. However, doctors or psychologists may instruct patients to keep a diary if the professional believes that the patient's condition may be linked to eating habits. The information you keep in your food diary will depend on the reason for keeping the log. For the best results, keep your diary in a small booklet so that it is easy to keep with you.
Step 1
Draw a table on a page of the notebook with as many columns as pieces of information you want about each meal and as many rows as you can fit. Write the date at the top of each page.
Step 2
Write "Quantity" on the top of the first column. Here, keep track of how much of each food item you eat, noting units. For instance, you may write 6 oz., 14 pieces or 5 cups, depending on what type of food you eat.
Step 3
Write "Item" on the top of the second column. In this column, write the type of food or drink you consumed.
Step 4
Write "Time" on the top of the third column. Keep track of what time you ate the food item so that you or your doctor can notice patterns in your eating habits.
Step 5
Write "Company" at the top of the fourth column. In each row, write with whom you ate the food item, or note if you ate alone. This will help you spot differences between how you eat alone and how you eat with specific people.
Step 6
Write "Mood" at the top of the fifth column and write your current mood when you eat a food item. You may be able to spot trends, such as snacking frequently when you feel depressed.
Step 7
Write "Calories" on the top of the sixth column for you to record the number of calories in each food item. This will highlight if you eat more or fewer calories per day than you might estimate.
Tips and Warnings
- Make additional columns for any other information you wish to keep. For instance, it may be helpful to know the amount of protein, fiber or carbohydrates in a food if you use a specific diet plan that needs this information. Bring your food diary to a doctor's appointment, even if your doctor has not instructed you to keep a food diary. The physician may be better able to assess your condition if he knows your eating habits. Record both foods and drinks. A lot of calories may be hidden in the sodas you drink throughout the day.
Things You'll Need
- Small notebook
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