How to Keep a Food Journal

Keeping a food journal can be a helpful way to understand your patterns when it comes to nutrition. It can also be a great tool to provide personal accountability when you’re trying to make changes.

While there are many app based programs, like MyFitnessPal or Cronometer, to help you complete a food journal, sometimes the old-fashioned way (with a pen and paper) can be a good approach.

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Step 1

‍Grab a pen and paper OR download an app.

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Step 2

‍Jot down everything (as detailed as possible!) you eat at every meal.

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Step 3

‍Make sure to identify what time you are the meal and/or snack.

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Step 4

‍Also note how you felt, and any helpful other details about the experience.

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Step 5

‍Reflect. How did you support your nutritional habits for the day? Or the bigger picture, the week or month?

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A food journal entry should include

• What is the time of day? Include the meal you are eating: breakfast, lunch or dinner.
• What food did you eat? Be as specific as possible. Include types of food, the brand, and the portion size.
• How did you feel before, during, and after you finished eating? Jot down notes surrounding your meal.

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An example of an entry might look like -

Entry 1

• Breakfast, 8 am
• ½ cup Oatmeal, 1 cup Strawberries, 1 tablespoon Ground flaxseed, 1 tsp cinnamon, 1 tablespoon almond butter, 1 cup (8 oz) water, 1 cup (8 oz) coffee with ¼ cup reduced fat milk
• I was able to relax and eat my oatmeal at my dining table this morning. By taking my time I felt more satisfied after eating

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Download the PDF from this link and take a picture of it filled out to share with your Salvo Health registered dietitian. Print as many pages as you need and keep them together.