One of the tools used most often at NutritionRx is a food journal – and it’s not just for clients trying to lose weight. There is a misconception out there that only people trying to shed some pounds write down what they eat. In reality, food journals are more about mindfulness than calorie tracking. In fact, you don’t have to count calories at all to have a journal. There are many reasons to keep a diary; we have 5 of them listed below:
5 Reasons to Keep a Food Journal
1. Notice if you need to switch things up.
A key aspect of a nutritious diet is variety. It’s easy to get stuck in a rut of eating the same foods every day and not even realize it. Varying what you eat is important because every food supplies different nutrients, so the more types of food you consume, the more nutrients you’re giving your body.
2. Help prevent blood sugar spikes.
Find yourself constantly hungry shortly after a meal? While you may not have eaten enough food during the meal, the more likely reason is you didn’t eat foods with filling power. Carbs are great for instant energy, but they can also cause nasty insulin spikes, which will cause you to feel hungry an hour after eating. Take a look at your journal and see what you’re eating. Try swapping out the sugary and refined carbs for whole grains or vegetables. Also take a look at your meals and snacks to make sure you’re getting protein at each of them. Protein will keep you full much longer than carbs alone.
3. See why you’re eating.
As we’ll point out later in the post, part of keeping a food journal is writing down why you’re eating and the emotions you feel before, during, and after eating. For many of us, eating is a response to being bored, stressed, sad, or even really happy. By figuring out what triggers you to eat, you will learn to distinguish actual hunger from emotional hunger.
4. Detect situations that lead to overeating.
Another category in a food journal is where you ate. Social situations like going out to eat with friends or holiday parties are notorious for causing people to eat more than they would normally. While less obvious, watching TV or being on the computer while eating also trigger overeating. What do these two situations have in common? Distraction. When we’re distracted while eating, we tend to not notice internal fullness cues and continue eating until we’re stuffed. A food journal can help you become better aware when eating in these situations.
5. Help you sustain lifestyle changes.
Food journaling will help you become more mindful about when, where, and what you’re eating, leading to a healthier relationship with your body and food.
How do you food journal? There are 5 essential categories to a food journal plus an optional one.
1. What time you ate
2. What you ate
3. Where you ate
4. Why you ate
5. How you felt before, during, and after eating
For individuals trying to lose or monitor their weight, writing down how much of the food you ate may be helpful.
However, if you have or are currently struggling with disordered eating, DO NOT record calories or exact portions unless asked to do so by your registered dietitian. Remember: the goal of a food journal is mindfulness, not calorie tracking or restricting.
Head over to NutritionRx.com to download a PDF of the food journal we give to our clients.
