A food diary, or food journal, is a written record of which foods you eat every day, state experts at the University of Michigan Health System. This can help both you and your nutritionist or doctor determine whether you are getting adequate nutrition every day for your particular lifestyle or condition. By keeping your eating habits organized, you can determine how many calories you have eaten in a given day, see if you are meeting your goals for fruit and vegetable intake, and track your daily eating habits.
Step 1
Separate a blank sheet of notebook paper into seven columns by folding the paper or drawing vertical lines on the notebook paper. Separate those columns into six horizontal rows, creating 42 rectangles on the page.
Step 2
Write the date on the top of the page, and above the upper left rectangle, write "How Much." Above the next rectangle to the right on the top row, write "What Kind." Above the next rectangle to the right on the top row, write "Time." Above the next rectangle to the right on the top row, write "Where." Above the next rectangle to the right on the top row, write "Alone or with Whom." Above the next rectangle to the right on the top row, write "Activity." Above the final rectangle in the top right, write "Mood."
Step 3
Fill in your meals. To the left side of the top rectangle on the left side, write "Breakfast." To the left of the next rectangle down on the left side, write "Snack." To the left of the next rectangle down on the left side, write "Lunch." To the left of the next rectangle down on the left side, write "Snack." To the left of the next rectangle down on the left side, write "Dinner." To the left of the last rectangle on the left side, write "Snack."
Step 4
Fill in each horizontal category after eating each meal, and any snacks you eat throughout the day. Write down every part of your meal. For example, if you eat cereal with a banana for breakfast, you may have eaten one banana, 1/2 cup of skim milk, and 1 cup of cereal. Fill in the time you ate each meal under "Time," write where you ate the meal under "Where," whether you ate the meal alone or not, and what you were doing while you were eating under "Activity."
Step 5
Be diligent. After every meal, write in your diary. This will help your remember exactly what you ate, rather than waiting until the end of the day to record everything.
Step 6
Create a new page for every day. You can fill out the parameters of the chart for several days or weeks ahead of time if desired.
Tips and Warnings
- Use a spreadsheet program to create a food diary on the computer.
- Do not start a diet without consulting your doctor, especially if you have health problems.
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