The importance of keeping a food diary

The information you record in your food diary will help you to observe your eating habits and how you feel after certain foods. Generally, food diaries are meant to be used for a whole week, but studies have shown that even keeping track of what you eat for one day can help you make changes in your diet.

In a basic food diary you may record the following:

How much: In this space indicate the amount of the particular food item you ate.
What kind: In this column, write down the type of food you ate. Be as specific as you can.
Time: Write the time of day you ate the food.
Where: Write what room or part of the house you were in when you ate or if you are eating out.
Alone or with whom: If you ate by yourself, write "alone." If you were with friends or family members, list them.
Activity: In this column, list any activities you were doing while you were eating (for example, working, watching TV, ironing).
Mood: How were you feeling while you were eating (for example, sad, happy, depressed)?

Some basic rules to remember:

Write down everything: Keep your form with you all day, and write down everything you eat or drink.
Do it now: Don't depend on your memory at the end of the day. Record your eating as you go.
Be specific: If you ate a cheeseburger, write it down. Make sure you include "extras," such as gravy on your meat or cheese on your vegetables. Record french fries as french fries, not as potatoes. Estimate amounts: If you had a piece of cake, estimate the size. If you had a vegetable, record how much you ate.

Helpful Hints:
Tell the truth. There's nothing to be gained by trying to look good on these forms. Your family doctor can only help if you record what you really eat. Record what you eat on all days. Be sure to bring the completed forms back with you to your next appointment.