A calorie log is an effective tool to help you focus on what you are eating and to make better choices. In fact, keeping a food diary is one of the habits of successful dieters, according to HealthDay. Your doctor may recommend that you keep a calorie log to help you lose weight or to get a better idea of your eating habits. For the first few days, just keep track of your food without trying to modify what you're eating; carry your log and a pen with you to write down your calories as you eat them. You may be surprised at what you eat and see clear strategies for a healthier diet.
Step 1
Measure your food out so that you know exactly how much you are eating. The amount of calories you consume is based on how big a serving size you eat, so you must know the size of your portions for accurate accounting on your calorie log.
Step 2
Write down your foods and serving sizes when you eat, and do not rely on memory recall later in the day. This will make your log more accurate. You can add calorie information later when you look it up, but nutritional information on labels is more likely available at the time of eating.
Step 3
Total your number of calories at the end of the day. Compare this to your doctor's recommended intake or the USDA's recommended caloric intake for your age, gender and activity level. Too many calories can lead to weight gain.
Step 4
Read your calorie log to see where empty calories have crept into your diet via junk foods, sodas or alcohol. Alcohol has 7 calories per gram and provides no other nutrients for your body. Also see if you are consuming overly generous portions of healthy foods. Use the information in the log to reduce the number of calories you consume each day by 500 to lose 1 to 2 lbs per week.
Step 5
Keep track of the carbohydrate, protein and fat content of your food in your calorie log, as well. Aim for 45 to 65 percent of your calories to come from carbohydrates, 10 to 35 percent to come from protein and 20 to 35 percent to come from fat for a healthy diet. Fats provide 9 calories per gram, so foods high in fat are often high in calories; eat those foods in moderation.
Step 6
Share your calorie log with your doctor or dietitian. This will help her plan treatment for you and guide you in losing weight, controlling diabetes and preventing heart disease.
Tips and Warnings
- Tracking your calories by computer makes it easy to look up foods and calculate your calories.
Things You'll Need
- Notebook
- Pen
- Computer
- Calorie counter
- Measuring cups
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