Ok, the first thing to say is, I’m not suggesting you need
to do this every day forever….just for a few days, but… here’s why you should
grab a pencil…..
- Gives you a starting point to improve on
- Makes you more aware of everything you consume
- See at a glance which foods you are not eating enough of
- Helps you to understand where you can make changes
- Makes you aware of whether certain situations or mood affect your eating pattern
- Can be a useful tool to plan ahead and work out strategies
Notes: We are NOT
counting calories or making any judgements on choices. Just record what you eat and drink.
Use these headings to help you
- Date:
- Time
- Food Description
- How much
- Where
- Who with
- Mood
How much: List the amount of the food/drink item. This might
be measured in volume (1/2 cup), weight (2 ounces), or the number of items (12
chips).
What kind: Write down the type of food/drink. Be as specific
as you can. Don’t forget to write down extras, such as toppings, sauces, or
condiments. For example, butter, ketchup, or sugar.
When: Keep track of the time of day you eat.
Where: Make note of where you eat. If you are at home, write
down the room. For instance, at the dining room table, in the kitchen, or on
the sofa. If you are out, write down the name of the restaurant or if you are
in the car.
Who with: If you eat by yourself, write “alone.” If you are
with friends or family members, list them.
Mood: You also should include how you feel when you eat. Are
you happy, sad, or bored? Your mood can relate to your eating habits and help
you change them
Try this for a few days and then have a look at any pattens that emerge, it will help you to work out where you need to change your routine and how.