Monitoring your daily food intake using a notebook or journal keeps you aware of exactly what you eat each day and how many calories you consume. According to "Good Housekeeping," many nutritionists and weight-loss clinics encourage their patients and members to track what they eat each day for successful weight-loss. Check with your doctor before starting any diet to determine your daily calorie intake for your specific weight-loss goals.
Step 1
Purchase a food journal at a book store or a spiral notebook in a size you can comfortably carry with you. Label the top of each page in the spiral with the columns "Date," "Time," "Food/Drink," "Amount" and "Calories." If you purchase a food journal the pages will already be labeled for you.
Step 2
Obtain a calorie-counter book, preferably one that also lists popular restaurants. Use the book for food items that have no nutritional value labels and to find the amount of calories for all food items you consume at restaurants.
Step 3
Purchase a food scale and a set of measuring cups. These items are crucial to accurately track the amount of calories you consume each day.
Step 4
Measure your food servings based on information in your calorie-counter book, or using the information listed on the nutritional value labels. It is imperative that you do not guess at your amounts.
Step 5
Keep your journal or notebook accessible to write down everything you eat during the day. Make a note of the date and time you eat each meal or snack. List exactly what you ate and how much you ate.
Step 6
Write in the amount of calories from each snack or meal. Add up the amount of calories you eat during each day. You can start your day with a specific calorie amount, then subtract the amount of calories you eat during each meal or snack to know how many calories you have left to eat each day. You should eat your required amount each day to help you in your weight loss, or weight maintenance.
Things You'll Need
- Food journal or spiral notebook
- Calorie counter book
- Food scale
- Measuring cups
References
- "Good Housekeeping"; The Single Best Way to Lose Weight; Kate Torgovnick
- Your Personal Nutrition Guide: Daily Food Diary: The Ultimate Weight Loss Tool
- Your Personal Nutrition Guide: Food Diary
- United States Department of Agriculture: Center for Nutrition Policy and Promotion; Dietary Guidelines for Americans: Chapter 2: Balancing Calories to Manage Weight; 2010
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