Thread: Food Diary

Food diary is an effective tool to keep watch of what you eat, whether you are eating too many or too few calories, if you are getting enough fruits & vegetables, healthy proteins, whole grains each day. To make your own food diary, you can use a notebook or a journal and record the food that you eat. You can use this sample format from About.com for your reference:

Morning (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________


Snack (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________


Lunch (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________


Snack (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________


Dinner (Time: ________)

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Food: __________________________ Portion: _________ Calories: ___________

Beverage: _____________ Portion: _________ Calories: ___________


At the end of the day, you can ask yourself these questions:

Did you eat because you were truly hungry? Y / N
Did you eat today at any time solely due to habit? Y / N
Did you eat too many of the same types of foods? Y / N
Did you skip any meals today? Y / N
Did you go longer than four to five hours without eating a meal or snack? Y / N
Did you eat one large meal instead of individual meals? Y / N
If yes, would you consider it a binge? Y / N
Did you eat too often? Y / N
Did you eat too little in the morning? Y / N
Did you eat more at night than any other time? Y / N
Did you graze instead of actually sitting down for a meal today? Y / N
Did you eat a lot of high-fat foods, such as whole dairy, fried foods and desserts? Y / N
Did you eat the same foods as you do every other day? Y / N
Did you eat according to mood rather than hunger today? Y / N


Your answers will show you what your eating habits are and will help you avoid your unhealthy eating habits in the future.


Source: About.com - My Food Diary Print Out / Identify Your Eating Habits with a Food Diary

Oh, good idea.. Should be fill this out here? I mean, I know this is a suggestion on how to make a food diary but we can also share out food diary here.. It might help other dieters as well.. what do you think?

That's fine with me.. I'm not sure with other members though..

I guess that's okay.. It's a good idea sasa.. It should give others the idea of what we eat. Do we have to list the portions? I don't measure my meal..I just count calories.

My day has started so I will start sharing my food diary tomorrow. I think this will be fun..

That's true.. Let's start tomorrow.. Sasa, since you suggested it.. You share your food diary first.. I think it's just fair right?

Alright then..

Breakfast

Toast with jam - 250 calories
Milk - 150 calories
Hardboild Egg - 80 calories

No Snacks

Lunch

Fruit & veggie salad - 300 calories
1 slice of mango - 80 calories
1 cup orange juice - 130 calories

No snacks

Dinner

Boiled Brocolli and Cauliflower - 150
Steamed chicken breast (matchbox size)- 250
Green tea - 0 calories


These are just estimated calories. That's pretty much what I ate yesterday

I see, now we know what you are eating sasa.. hahaha.. hey, you skipped the questions..