Food Diary Challenge

FOOD DIARY CHALLENGE

WRITE IT ALL DOWN!

What is ALL?

Every morsel, drink or drop that goes into your mouth!  Did you stop by your co-workers desk with the bowl of peanut M&M's, or have samples while Costco shopping?  What about the creamer in your coffee, or when you open the freezer door for “just a few spoonfuls” of ice cream? 

Make it convenient to keep a current running list of your intake and when while also noting…

ü     How much (1/2 cup; 3 ounces etc)

ü     Your mood

ü     Your energy level

ü     How Hungry you really were at the time...

Why does it help?

Awareness

It slows you down to think about what do you really need right now?

Is it food? 

OR Maybe it is really…

ü     Water

ü     Needed stress relief via a talk with a friend, a walk, meditation, or yoga

Ok...I'm ready to start...  How should I do it?

Use whatever type of food diary works for you.

I use my iphone – the FREE sparkpeople app…fitday.com is also another good, free online food journal.

You could send yourself a continuing email, use a scrap of paper, or a small notebook. 

(I also have a handy form.)

Write as you go.

Write as many details as you can... brand, which variety etc

**Don’t forget to note hunger level, mood, & energy level

Focus on portion size.

Most people underestimate how much they eat.

Have you heard the term “portion distortion”?

For example, measure how much cereal you REALLY eat and be sure to write it down.

Don't skip your indulgent days.

For example, be sure to include at least one weekend day, this is usually when our eating habits are different from the work week...or if you go to a party, you still have to write it down…It IS possible to allow some fun party food and still meet your goals.