nutrition journaling

I go through phases with my nutrition journal. I use it daily without fail for months and months, then take months and months off. Nutrition journals are a key tool many Registered Dietitians, Certified Nutritionists, and other nutrition professionals encourage their clients to use. Also known as food journals, they serve as a record for what one ate and drank throughout the day. I find that when I keep track of what food is going into my body, I’m more mindful and aware of what, when, and why I’m eating. Here are some simple ways to get started:

Journal Size: Pick a journal that is easy to keep with you. A journal that’s too big to stick in your bag may not be the most conducive nutrition journal. Effective food journals are used each within minutes of eating or drinking, to avoid forgetting what went in your mouth. A pocket journal works well for ease of transport. I got mine for $5 at Target. I prefer the blank, planner style, but there are a TON of structured nutrition journals like this one, this one, and this pretty awesome one.

Food: What exactly do you want to track in your nutrition journal? I would keep a running list of what I ate, the quantity, and, if I was inspired, a little note about my current mindset.

Others will track total calories consumed, or breakdown the nutrients and track the ones they’re focusing on (ex: fiber, carbohydrates, sodium, etc.)

Emotions: Something else to consider tracking is how you’re feeling that day. Upbeat and energetic? Tired and sluggish? Coming down with a cold? By journaling your emotions, you’re able to connect them to the food/drinks you’ve eaten. You may start seeing correlations between how you feel and what you eat. These correlations may help guide your choices in the future.

I love using my food journal to track trends in my diet and to prevent mindlessly eating. Do you use one? What do you like about it?

xxoo

C