She Strengthens

Get Back on Track with Your Nutrition

Reboot Your Eating Habits

The past year may have disrupted your meal plan, but it’s time to regain control. One effective way to do so is by keeping a food journal. This simple yet powerful tool helps you track your daily nutrition, identify unhealthy habits, and make informed changes to reach your health goals.

What is a Food Journal?

A food journal, also known as a diet diary, is a daily log of everything you eat and drink. It provides a clear picture of your diet, helping you:

• Identify unhealthy habits
• Pinpoint food triggers and sensitivities
• Hone your meals and snacks to improve your health

Why Keep a Food Journal?

Good nutrition is the foundation of a healthy body and mind. By monitoring your daily food intake, you can:

• Lose weight
• Boost your health by getting more nutrients
• Identify food sensitivities

Food Journaling for Weight Loss

Research shows that paying attention to your food intake can help you reach your weight loss goals. In one study, participants who kept a food journal for six months lost an average of 10% of their body weight.

Meal Tracking for Better Health

A well-balanced diet consists of veggies, fruits, grains, dairy, protein, and oil. A food journal helps you identify which food groups you’re missing and which unhealthy foods you’re consuming too often.

Diet Diaries for Food Sensitivities

If you’re experiencing symptoms like constipation, bloating, or diarrhea, your food might be to blame. A food journal can help you identify which foods trigger these symptoms.

Choosing the Right Food Journal

The best diet diary is the one you actually use. You can opt for digital apps, printables, or even a non-food journal. The goal is to write down everything you consume, every day.

What to Write Down

Tracking your food intake is the primary goal. You may also want to track:

• Calorie count
• Macronutrients
• Hydration
• Exercise
• Frequency of bowel movements

Tips for Food Journal Success

To get the most out of your food journal, remember to:

• Pick a consistent time to log your food
• Review your journal weekly to make slow and steady changes
• Don’t obsess over every bite
• Savor your food and enjoy the experience

The Bottom Line

Research suggests that food journaling motivates people to make healthier choices. A food journal can be a valuable tool for weight loss, healthy meal planning, and identifying food sensitivities. If you have an eating disorder, consult with your doctor before starting a food journal.