It's easy to underestimate the number of calories you take in, perhaps because it's difficult to remember all the foods and beverages you've consumed on a given day or you're simply unfamiliar with proper portion sizes. Keeping a food journal not only allows you to track your calorie intake, but may also help you identify scenarios or habits that trigger overeating. A food journal gives you a window into your eating habits, as well as a way to accurately keep up with the number of calories you spend per meal.
Step 1
Choose the calorie-tracking medium that is most convenient for you. A word-processing program or a simple notebook are both effective options. Whether you plan your meals in advance or put your menu together as you go, you need a place to log your meals that is easily accessible throughout the day.
Step 2
Incorporate headings in your journal to record each meal and snack. Listing breakfast, lunch, dinner and snacks in designated places helps you identify the number of calories you spend on each meal, rather than simply providing insight into your overall caloric intake.
Step 3
Log your meals in your food journal, listing specific foods and beverages, any condiments that you use and serving sizes. For example, if you eat yogurt with blueberries and granola for breakfast, write down specifics such as 1/2 cup plain nonfat yogurt, 1/2 cup blueberries and 2 tablespoons granola.
Step 4
Record the number of calories in each food, drink and condiment you consume. Food labels indicate the total number of calories per serving, so make sure you log calories based on the amount you actually eat. For foods without labels, refer to the USDA Nutrient Data Laboratory to help you identify the calorie content.
Step 5
Tally the number of calories consumed in each meal or snack. This allows you to track your caloric intake per meal, as well as keep up with your overall caloric intake.
Tips and Warnings
- Write down every bite you eat, including those between meals. This holds you accountable for calories you might otherwise overlook. For example, you may not give the handful of nuts you grab on your way out the door a second thought, much less count the 150 to 200 calories it adds to your daily tally.
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