Things You'll Need:
- small notebook
- pen or pencil
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Step 1
Each entry will need to list certain items. To make it easier you can add columns to the top of the page if you have enough room, or simply keep a list of these on the first page for your reference. If you like using a computer simply carry your little notebook to keep notes and fill in more detail on a spreadsheet at the end of the day. However, carry it with you and use it. Don't depend on your memory at the end of the day. Record your eating as you go.
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Step 2
Write everything down. Keep your diary with you all day, and write down everything you eat or drink. A piece of candy, a handful of pretzels, a can of soda pop or a small donut may not seem like much at the time, but over a week these calories add up! Also list the amount of water (or other drinks) you have throughout the day and when you drink them.
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Step 3
List what you ate, try to estimate the amount, what time of day, where you were when you ate (home, work), what you were doing (sitting at the table, driving) and who you were with (alone, with co-workers). You should also list your mood or emotions at the time and any physical symptoms you encounter during the day.
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Step 4
This seems like a lot of information, but it will be invaluable later. It may become obvious that you always eat poorly when you are alone, because you feel lonely and sad. Or maybe you make bad choices when you eat out with friends. Maybe you notice that you spend a lot of time eating on the run and not enjoying your food. Or that you have a pattern of eating within an hour or two of bedtime each night.
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Step 5
Be specific. Make sure you include "extras," such as gravy on your meat or cheese on your vegetables. Do not generalize. For example, record french fries as french fries, not as potatoes.
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Step 6
Estimate amounts. If you had a piece of cake, estimate the dimensions/size (2" x 1" x 2") or the weight (3 ounces). If you had a vegetable, record how much you ate (1/4 cup). When eating meat, remember that a 3-ounce cooked portion is about the size of a deck of cards.
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Step 7
Don't judge yourself. Remember that this exercise is not about judgment. It is to help you become aware of your habits and your choices. You may learn something about what foods trigger certain moods or bodily discomfort. Look at it as a tool to help you see where you can make simple changes that will bring the most impact.
