Dear Diary…

You have probably heard of the idea of keeping a food diary: writing down (or typing) everything you eat. Why is it beneficial to track your food intake? It can help you identify problem foods that trigger unwanted symptoms (gas, diarrhea, bloating, reflux); it can be used as a weight loss tool; or it can highlight holes or lacking components and nutrients in your diet (calcium, iron, fiber). 

Studies suggest recording what you eat can help you focus and be more aware of what you are putting in your mouth. This, in turn, aids in accountability. You don’t want to have to record that candy bar or second handful of cheese curds in your diary.

Tips for keeping a food diary:

• Be detailed. Include portion size, time of day and location the food was consumed. This allows you to look for trends. Are you eating with friends or maybe in front of the TV? Are you eating out of a bag or a bowl (bowls can limit over-eating)?
• Add a column for mood. Are you bored, stressed or sad? Add another column for symptoms after eating.
• Don’t forget drinks and condiments. These can sneak up on you.
• Record right after eating. Waiting until the end of the day can lead to a forgotten snack or two.
• Be honest. You don’t have to share your diary with anyone you don’t want to.

There are many food diary smartphone apps if you’re not the paper and pencil type. Check out MyFitnessPal, Chronometer, MyPlate, MyNetDiary or See How You Eat.

While the old-fashioned food diary may seem boring, I encourage you to revisit the concept if you’re looking to make changes. It’s a good and easy place to start.

Taiya Bach is a registered dietitian with the UW-Department of Nutritional Sciences.