Get more out of your food record

By Halley Molstad, CD, RD, Gundersen Nutrition Therapy

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Write it down!

Food records are one of the most helpful tools you can use when making changes to your eating habits. Follow these five steps to get the most out of your food record.

Find a style that works for you

Some food records are focused on meeting your protein, carbohydrate and fat needs. Others are designed to help you recognize your hunger and fullness cues. The type of food record you keep depends on your preference and what your intentions and goals are.

Be honest

At the beginning you may find that the act of writing things down causes you to change your habits. After a while you may start leaving certain snacks, meals or entire days off of your record because they are not consistent with your goals.

Don't be a judge

Keeping a food record may force you to confront some uncomfortable habits. Remember to treat every situation as a learning experience. Eating a food that you consider unhealthy doesn’t make you bad and eating a food that is considered healthy doesn't make you good.

Be a detective

Keeping a food record can be a treasure trove of information to identify what is tripping you up and what helps you to be successful. Pay attention to how your schedule, habits, friends and emotions can affect your food intake. You may pick up on patterns. For example, every time you miss lunch you eat supper rapidly and end up feeling uncomfortably full.

Set a goal

It isn't necessary to keep a food record long term. Keep a food record for a few days and then take what you've learned as a detective to set a few realistic and practical goals.