The humble yet mighty food journal.
Using this tool can be one of the best ways to start improving your nutrition habits. In this blog, I’ll explore the benefits of keeping a food journal and how it can empower you to make positive changes.
The Food Journal Mindset
First, let’s talk about how to approach a food journal.
The most important thing I talk about with a client when we decide on starting a food journal is to approach it in a completely honest and non-judgemental way. The purpose of the journal, if only for a few days, is to get a grasp on our starting point; to figure out where we are now.
Like I talked about in a recent blog, Self-Compassion and Weight Management, it’s no good be hard on ourselves. It doesn’t really benefit us, or those around us, in any way.
Along with first being honest and non-judgemental, I talk about having a curiosity mindset. This allows us to learn more about ourselves and our habits. That’s why one of my favourite quotes, which I reference often, is: “The curious paradox is that when I accept myself just as I am, then I can change” – Carl Rogers.
The goal of keeping a food journal is to be able to identify patterns in our eating habits. We can then figure out which ones may not be condusive to our goals. Then, we can start moving those habits further towards the health-promoting side of the health continuum (as seen in my blog, How to Start Building Healthy Nutrition Habits Today).
Depending on the outcome we want, a food journal simply provides personalized data that we can use to change or improve on. Wether the goal is identifying foods that cause excess bloating, figuring out just how often you really do eat fruits and veggies, or if you’re eating enough protein, a food journal will help pinpoint areas for improvement.
How to Keep a Food Journal
Keeping a food journal can be as simple as writing down the foods you eat on paper, in an actual journal or in a word document on your phone as you go about your day. It can also be a bit more fancy by using an app to check on certain nutrients or food groups. There are a lot of “calorie tracking” apps out there but the one I use most often and have my clients use when we agree to a food journal, is Cronometer.
Using Pen and Paper (or a notes app)
Here are a few things to take note of when using the classic pen and paper technique:
- How much food you ate. Try to estimate as close as possible (see example below)
- How the food was cooked (fried, baked, boiled, BBQ, etc)
- Anything added to the food during or after cooking (cream, sugar, oil, butter, jam, syrup, ketchup, etc)
- If you go to a restaurant, make note of which restaurant, restaurant type and details about your order
- Don’t forget to note any drinks you drink or snacks you grab
Example:
How to Use a Calorie Tacking App
When using an app, you will search for the food you’re eating, like banana, and the results will come up with different sizes, or even give you banana products, like banana bread, choose the option that best represents what you ate.
Some apps, like Cronometer, have a free barcode scanner available. This allows you to quickly scan the barcode of your granola bar or yogurt (most foods that have a barcode) and the nutrients will populate automatically (just double check the portions are correct).
There are a few important caveats I need to mention about calorie tracking apps before we move on:
- IGNORE the goals the app gives you…for now. The most beneficial aspect of a food journal is learning exactly where your starting point is. We don’t want your current habits to be swayed by arbitrary numbers that the app gives you. I always ask my clients to ignore the numbers, goals, or ranges they give you until we have a good representation of your current intake. Then we can make changes that better reflect you and your goals.
- IGNORE the exercise and “calorie burn” parts of the app. These apps are throwing your info into an equation to guess how much energy you’re using. The thing is, these equations can be wildly inaccurate. I also want you to know that there a million reasons to exercise BEFORE we even consider the idea that exercise “burns calories”. I want you to exercise for the health of it…for heart health, mental health, etc etc, NOT for the calorie burn.
Ok, now the benefits…
The Benefits of Keeping a Food Journal
Awareness and Mindful Eating
This is the MOST beneficial thing about food journals. Keeping a food journal increases your awareness of what you’re eating. It encourages mindful eating, making you more conscious of portion sizes, food choices, and eating patterns. By writing down everything you eat and drink, you develop a deeper understanding of your eating habits and can identify potential areas for improvement.
Personalized Nutritional Insights
A food journal provides a valuable snapshot of your overall nutrition, especially if we have a few days and can take an average. It allows you to track your macronutrient (carbohydrates, proteins, and fats) and micronutrient (vitamins and minerals) intake. By analyzing your journal, you can identify nutrient deficiencies, imbalances, or excessive consumption. With this knowledge, you can make informed decisions to improve your diet and ensure you’re meeting your nutritional needs.
Identifying Triggers and Patterns
Do you find yourself reaching for unhealthy snacks when stressed or bored? A food journal can help you identify emotional triggers and patterns that influence your eating habits. By recording your feelings and circumstances, you can learn about the connections between your emotions and your food choices. This gives you valuable information to start noticing and developing healthier coping mechanisms and find alternative activities to address emotional needs.
Accountability and Goal Tracking
Keeping a food journal creates a sense of accountability. When you document your meals and snacks, you become more conscious of your choices and are less likely to indulge in mindless eating. Moreover, a food journal serves as a tool to track your progress towards specific health goals. You can celebrate milestones, identify areas that need improvement, and adjust your approach accordingly.
Collaboration with Healthcare Professionals
A food journal can be a helpful resource when working with healthcare professionals, like registered dietitians. Sharing your food journal allows them to gain insight into your dietary habits. They can help identify areas of concern, establish realistic goals, and guide you towards sustainable changes.
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A food journal can be a powerful tool that empowers you to take control of your eating habits and make positive changes towards a healthier lifestyle. By increasing awareness, identifying triggers, and tracking progress, it becomes a roadmap for your health and wellness journey.
And remember, it doesn’t have to be complicated; it can be as simple as jotting down your meals in a notebook or using a smartphone app. So, grab a pen or open an app, and start unleashing the benefits of keeping a food journal today. Your body and mind will thank you!
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