Studies show that people who consistently keep a food log tend to lose weight more effectively. So, you’re asking: what’s a food log and how do I keep one?
Simply grab a small notebook or open a new note on your smartphone. The goal is to track everything you eat and drink, no matter how small the amount. Even that spoonful of rice or sip of soda matters! Be as specific as possible about portions. Think of these handy guides:
- 1 fist: 1 cup of rice, pasta, chopped fruit/vegetables, 1 cup milk
- 1 palm/deck of cards: 3 ounces meat, fish, chicken
- 1 handful/tablespoon: 1 ounce nuts, raisins
- 1 thumb: 1 ounce peanut butter or hard cheese
Why is keeping a food log so powerful?
- Boosts mindfulness: It encourages you to pause and ask yourself, “Am I truly hungry? Is this a nutrient dense choice?”
- Portion control: Visually recording portions helps you adjust and avoid overeating.
- Hidden sugar tracker: You might be surprised by how much sugar lurks in drinks and snacks.
- Personalized guidance: Your food log can help your nutrition counselor customize a plan that works for you.
Ready to take charge of your weight? Track your food for a full week using this template and then schedule an appointment with nutritionist Sabrina Hinkis, MS.
Additional tips:
- Record immediately: Write down what you eat or drink right away for better accuracy.
- Include details: Note the time, setting, and even your emotions before eating. This can reveal patterns and triggers.
- Don’t judge: Be honest and objective! The log is a tool for progress, not self-criticism.
- Celebrate progress: Track your achievements and reward yourself for sticking with it!
Keeping a food log might seem simple, but its impact on your weight and overall health can be remarkable. Give it a try and unlock your potential for a healthier, happier you!