How to Make a Weekly Food Diary
Whether you'd like to lose weight, manage your diet or plan your meals, a weekly food diary is the ideal method of organizing yourself. Food diaries are highly recommended by many dietitians as a tactic for remaining accountable for your food choices. Dietitian Leslie Beck suggests food diaries for revealing patterns such as "too few fruit and vegetables, not enough water, too many sweets, etc. Keeping a food diary can help you determine what areas you want to work on."
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Instructions
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1
Lay your ruler across the length of one sheet of paper and, using your pencil, mark 1/2 inch in from the left edge.
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2
Holding your ruler in place along the length of the sheet, make a mark every 1 1/2 inches with your pencil.
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3
Place your ruler along the width of the sheet and make a mark every 1 1/2 inches. You now have the chart marked out.
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4
Draw lines across and down the page based on the marks you've made using your pen. You should have eight vertical lines and five horizontal lines making up your grid.
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5
Measure down 1/4 inch from the top of your grid and draw a line across the entire length of the grid.
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6
Label the days of the week along the top of the grid. Leave the first box open, then label each of the remaining seven boxes with the days of the week (i.e. Monday, Tuesday, etc.)
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7
Label the boxes along the vertical axis of the grid. The top box will be "Breakfast," the one below it should be "Lunch," then "Dinner," then "Snacks," then "Water."
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8
Repeat Steps 1 through 6 for the remaining three sheets of paper. You now have a weekly food diary for one month.
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9
Staple the pages together along the left edge and begin recording your meals. Write down exactly how much and how many of each item you eat. Be sure to include everything in order to get an accurate idea of your daily consumption.
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References
- Photo Credit fruits image by Renata Osinska from Fotolia.com
