Keeping a Diet Diary

Keeping a diet diary can be a game-changer in your journey towards a healthier lifestyle. It's not just about counting calories; it's about understanding your body, identifying patterns, and making informed choices. Here's why diet diaries matter:

1. Awareness and Accountability

By jotting down what you eat and drink throughout the day, you become more aware of your dietary habits. It holds you accountable for your choices, making it easier to stay on track with your goals.

2. Identifying Patterns

Tracking your intake helps you identify patterns in your eating habits. Do you tend to snack more when stressed? Are there certain foods that leave you feeling energized, and others that make you sluggish? Recognizing these patterns empowers you to make positive changes.

3. Personalized Insights

No two bodies are the same. What works for someone else might not work for you. By keeping a detailed record of your diet, you gain insights into what foods fuel your body best and what might be causing discomfort or weight fluctuations.

4. Understanding Sleep and Rest

Alongside diet, tracking your sleep patterns and quality can provide valuable insights into your overall well-being. Understanding how your diet and sleep correlate can help you make adjustments for better rest and energy levels.

What to Track

When you start your diet diary journey, you'll be asked to track the following:

  • Date: Record the date for each entry.

  • Sleep Schedule: Note the time you fell asleep and woke up (e.g., 11:00pm - 7:00am).

  • Restfulness: Rate how rested you feel on a scale of 1 to 10, with 1 being not rested at all and 10 being very rested.

  • Meal Time: Log the time you ate each meal.

  • Food Details: List everything you ate, including specific measurements (e.g., 1 cup cooked rice, 200g vegetables, 3 oz chicken).

  • Drinks: Include all beverages, including water, and the amount consumed.

  • Satisfaction Level: Rate your satisfaction with each meal or snack.

Additional Tips:

  • Eating Out: If you are eating at a restaurant, please include the restaurant name in your diary entry.

  • Prepackaged Foods: If the item is premade or packaged, include the brand and specify how much you consumed.

  • Understanding Labels: Nutrition labels and serving sizes can be confusing. If you're interested in learning how to read and use them better, check out this guide: Serving Sizes and Portions Guidebook.

How to Get Started

Ready to embark on your diet diary journey? It's simple! Download our Diet Tracking Template* Here or grab a notebook and DIY! Alternatively, you may use a dedicated app to record your daily intake and sleep patterns. Be honest and consistent with your entries, and don't forget to review your diary regularly to track your progress and adjust your habits accordingly.

Example Entries:

Not helpful:

12:00 pm Sushi: Bento box: avocado roll, miso soup, vegetable tempura and salad. Felt full

Very helpful!:

12:00 pm Sushi: Bento box: 1 large avocado roll, 1 bowl miso soup, 2 pieces vegetable tempura, 1 tsp soy sauce, 1 tbsp tempura sauce, 1/2 cup mixed salad with oil-based dressing, 2 green tea from (restaurant name). Felt full but lethargic 1 hour later

Track Online with Cronometer:

If you prefer to track your diet online, download the Cronometer app from your app store. Once you've set up your account, go into: Settings -> Targets -> Energy Settings and turn OFF Thermic Effect of Food (TEF).

*Please note, the template is only modifiable on a computer unless you have a document editor on your phone. If you don’t have access to a computer, here is a screenshot of the document which you can use to create your own.