Food Journalling
We have found food journalling to be a powerful tool for patient success. Since 1994, I have practiced Obstetrics and Gynecology, but have also focused concentrated on health maintenance. As I come upon my fourth decade in medicine, I have a new emphasis: health optimization. In that spirit, we are bound and determined to find effective ways to bring the science we already know, and some that is emerging, to our patients to effect real and durable health changes. This means we want our patients to reach their health goals, once and for all. We also love to see them enjoy all the secondary benefits of meeting their health goals, including enhanced confidence and self esteem.
Food journaling, also known as a food diary or food tracking, involves keeping a record of what you eat and drink on a daily basis. This practice can offer several benefits for individuals looking to improve their health, manage their weight, or enhance their understanding of their dietary habits.
Food journalling is simple. Although I generally work though digital media the food journal that patients should bring to the office is paper. This is so I can make written annotations in the journal.
Food Journalling Instructions
Obtain a small format spiral notebook and pen.
Write down everything you eat a drink in your journal using one page per day.
Prepare for your notes to be heavily annotated.
You may do your best at the onset, or just consume as you usually would. Consuming as you normally would allows you to see most clearly why things have not been going well. Doing your best is also a reasonable way to start out.
If you are working on doing your best at the outset, do the following:
Have 3 meals and 3 snacks in between. See Planning Meals and Snacks for more information.
Compose each meal or snack from complete protein and fruit and vegetables.
Avoid sweets, simple carbs, sweet drinks, and alcohol. This includes bread, pasta, crackers, granola bars, cereal and white rice to name a few.
Drink lots of water.
For tips on eating optimally, click here to see our section on Nutrition. Those who know me know that while teach good nutrition, I am a foodie at heart. Please see my Dinner Plate Gallery. This was created by popular demand to answer the question, “What do you eat?” The entries are indeed examples of how people should be eating.
It is challenging to bridge the divide between health recommendations discussed in the office and those practiced at home. The first step is for the doctor to understand what is going on. Most patients sincerely report that they are physically active, and most patients believe they are eating properly. Most physicians complacently accept these statements without drilling down and finding out the details.
This is not the patient’s fault. The responsibility lies with the doctor in the first place to define fitness and nutrition before asking these vague questions. The next step is for the doctor to ask the right questions.
Food journalling has revealed the near ubiquitous and significant discrepancies between what patients believe is good nutrition and what really is. The food journal invariably reveals what has been sabotaging their good faith efforts all along. That information in the food journal is typically enough to guide recommendations going forward. Then, if weight and body composition can approach normal or ideal values, so many health parameters can be improved. These include risks of cardiovascular disease, diabetes, hypertension, orthopedic problems, cancer, and many more.
Here are some of the key benefits of food journaling:
Awareness and Mindfulness: Food journaling encourages you to pay closer attention to what you’re eating. It can help you become more mindful of your eating habits, portion sizes, and food choices, which may lead to better decisions about your diet.
Identifying Patterns: Keeping a food journal can help you recognize patterns in your eating behavior. You might notice trends in your consumption of certain types of foods, specific times of day when you’re most likely to snack, or triggers that lead to emotional eating.
Accountability: When you know you’re recording everything you eat, you’re more likely to make healthier choices. This accountability can serve as a powerful motivator to stick to your dietary goals.
Portion Control: Food journaling can help you become more aware of portion sizes, which is important for managing calorie intake. Over time, you’ll learn to estimate portion sizes more accurately.
Nutrient Intake: Tracking your meals can give you insights into your nutrient intake. You can identify whether you’re getting enough essential nutrients like vitamins, minerals, protein, and fiber, or if there are areas where your diet might be lacking.
Weight Management: Food journaling can be a valuable tool for weight management. By recording your food intake and monitoring your progress, you can make necessary adjustments to achieve your weight goals.
Goal Tracking: If you have specific health or fitness goals, such as improving athletic performance or managing a medical condition, a food journal can help you track your progress and make informed adjustments to your diet.
Identifying Problem Foods: If you suspect certain foods are causing digestive issues, allergies, or other adverse reactions, a food journal can help you pinpoint potential triggers.
Behavioral Changes: Analyzing your food journal can reveal habits you might not have been aware of. This insight can help you make gradual, sustainable changes to your eating habits.
Personalized Insights: Over time, a food journal can provide you with valuable data about your dietary preferences and needs. This information can guide you in making more personalized food choices.
Stress Reduction: Writing down your food choices and reflecting on them can serve as a form of catharsis. It can help you process emotions related to eating and contribute to a healthier relationship with food.
Educational Tool: By documenting your meals, you can learn more about nutrition, food labels, and the composition of various foods. This knowledge empowers you to make informed decisions about what you eat.: Keeping a food journal can help you recognize patterns in your eating behavior. You might notice trends in your consumption of certain types of foods, specific times of day when you’re most likely to snack, or triggers that lead to emotional eating.
Accountability: When you know you’re recording everything you eat, you’re more likely to make healthier choices. This accountability can serve as a powerful motivator to stick to your dietary goals.
Remember that the effectiveness of food journaling depends on your consistency and honesty in recording your meals. It’s also important to balance between using the journal as a tool for self-improvement and avoiding obsessive behaviors or unnecessary stress around food.