FOOD JOURNAL BASICS

Introduction

Hey everyone, Rob from Ravens Post Gym and Wellness Center here! Today, we’re diving into the topic of food journals. This is the first part of a series on nutrition where we'll focus on getting started with healthier eating habits. Whether you're looking to improve your diet, establish new eating routines, or even start from scratch, this series is for you.

In this post, we’ll cover the basics: what a food journal is, why you might want to keep one, and how to effectively use it. While some of this information might seem basic, you might find a few tips or tricks that are new to you. Let’s get started! 

What is a Food Journal?

A food journal is essentially a record of everything you consume throughout the day. This includes all food, beverages, and even snacks. You can choose how detailed you want to be—some people track calories, macro-nutrients, fiber, and more.

To start, I recommend simply noting down what you’re currently eating or taking pictures of your meals. This helps you identify patterns in your current diet. From there, you can gradually add more details as you get comfortable with the process.

Remember, the goal is to collect data, but getting started is often the hardest part. Don’t overwhelm yourself by trying to track everything at once. Begin with tracking for a couple of days and see how it goes. It’s better to have some data than none at all. The key is to make the process manageable so you can stick with it and gain valuable insights into your eating habits.

Why Keep a Food Journal?

Why should you keep a food journal? For many people, this is the first step I recommend when trying to make healthy changes or establish new eating habits.

A food journal provides a solid foundation of information to guide your planning. It’s unrealistic to devise a diet plan without first understanding your current eating patterns. When I refer to ‘diet,’ I’m not talking about a trendy fad diet but rather your daily food and beverage intake.

By tracking what you eat, you can assess your consistency, identify existing habits you can build upon, and pinpoint areas where you may need to develop new habits. Essentially, the main reasons for keeping a food journal are to gain insight into your current habits and to use that information to make informed changes. If you’re not interested in making changes to your eating habits, a food journal may not be necessary. 

How to Keep a Food Journal?

Many people struggle with keeping a food journal because they haven’t found a method that suits them. The key is to make the process as simple and convenient as possible. Here are a few effective methods to consider:  

1. Photo Logging: Taking pictures of every meal, just like an Instagram foodie, can be a great way to track your intake. Ensure you include everything in the frame, including beverages. It’s a quick method that takes seconds and is something many people used to do for enjoyment. Plus, photos come with timestamps, which can be helpful.

2. Digital Notes: Use your phone’s notes app to keep track. On Android, I use the ‘Keep Notes’ app, which lets you type notes and add photos. This way, you can capture pictures of your meals and add descriptions or simply write down what you ate.

3.  Analog Journal: If you prefer a more traditional approach, write your entries in a physical journal. If you already enjoy journaling, adding a section for your food journal is a natural fit.  

4. Google Sheets Document: I’ve created a Google Sheets template for daily food tracking. It’s designed to be printable in half-size, so you don’t need a full sheet. You can print it out or use it digitally on your phone. This template can also serve as a journaling tool, allowing you to track not just what you eat but also factors that affect your hunger and diet, such as sleep quality and morning hydration habits. Each of these methods has its advantages, so choose the one that fits best with your lifestyle. The goal is to find a tracking system that you can stick with and that provides you with valuable insights into your eating habits.

Conclusion

Finding a food journaling method that works for you is crucial. The key is to choose a format that fits your needs; if it doesn’t, it won’t be effective.

If you have any questions or need further assistance, please feel free to reach out. You can leave a comment below or contact us directly. We strive to respond to everyone and provide as much free support for nutrition and fitness as possible.

You should find the ‘Daily Food Journal’ document either in the comments or attached to this post. If not, just let us know, and we’ll make sure to send a copy your way.

Thank you for reading, and I look forward to seeing you at the Post!