Path to better health
When you start a food and activity journal, try to capture everything. This means recording everything you eat and do throughout the day.
Nutrition
Write down what you eat and drink throughout the day. It starts when you wake up and ends when you go to bed. Include how much you ate (serving sizes). If you are unsure, use an estimate. This will give you an idea of how much you consume each day. If possible, record the number of calories you ate or drank. Also record how much water you drink. It is important to stay hydrated throughout the day.
With each meal or entree, ask yourself, “Am I really hungry?” You may be hungry, need a snack, or not hungry at all. Make a note of this in your journal. It is helpful to write down your thoughts, feelings, and symptoms. They play a role in why you want to eat. Doing these things will help you make better decisions in the future.
Activity
Write down your physical activity each day. Include the type and duration. For example, you ran for 30 minutes or cycled for an hour. Be sure to include routine things, like doing chores and walking the dog. Add a note to capture your thoughts, feelings, and symptoms. This could be how you felt before and after, or if you had any pain.
your thoughts
Write down everything you reflect on throughout the day. They could be emotions, ideas or goals. Be sure to include hobbies and time spent with other people. You should also make note of any questions or concerns you would like to discuss with your doctor.
Things to consider
Here are some tips for using a food and activity journal:
- Commit to writing in it every day. Reflect on what you have learned.
- Keep track of your times to help you discover your patterns or habits. This could be when you ate, how long you were active, or what you felt.
- Try to carry your journal with you so you can write things down before you forget.
- If you don’t have your journal, write a note and add it later.
Every day, look at what you wrote in your journal. Compare it to other days to learn patterns and be more aware. For example, did you eat foods from all five food groups? Did you skip a meal? This assessment will help you make healthy changes in your daily life. You may be surprised at what you discover and how useful a journal can be. Whether you want to lose weight or simply improve your health, the decisions you make every day make a difference.
If you find it difficult to journal on paper, consider doing it online. There are many mobile apps that allow you to track food, drink and activity. Try to find an app that also has an emotional or mental component. Examples include My Fitness Pal, Yazio, and Lose It!
Questions to ask your doctor
- How much should I eat and drink each day?
- How much activity should I do each day?
- What do my feelings have to do with losing weight or living healthily?
- What kind of goals should I set when using a food and activity journal?
Resources
Food and Activity Journal: Blank (PDF)
Food and Activity Journal: Sample (PDF)
