Food journaling is a tool in your toolbox when it comes to healthy eating practices. It can unveil eating patterns and identify areas you need to change by making you constantly aware of what you are putting into your body.
To keep a food journal, be sure to include the following:
Amount – Sometimes being specific is necessary (i.e. weight loss plateaus, blood sugar control) so you get a true sense of what you are actually having and how that may be impacting your goals. Other times, people just want to be more conscientious of what they are eating and in those instances, specificity is not necessary.
Time/Place – Record when and where you are eating and drinking.
Sensory – Jot down what you’re doing while eating and drinking. For instance, maybe you are snacking while watching TV or reading a book. Also note whom you are with. You may find that you consume more while around certain people.
Emotion – It’s important to describe how you feel when you are eating/drinking (angry, sad, happy, nervous, starving, bored, etc.). At the end of each day, analyze how your emotions affected your eating.