Food Journal“I forgot all about that Danish before I polished off the French fries.”
Quick! Tell me everything you ate over the last week! No? How about the last 24 hours? Your last meal?
Many of us can barely remember what we eat in a single day, let alone the amount of water we consumed, or whether or not we ate an adequate amount of fruits and vegetables. Keeping a food journal where you record everything you eat or drink (including water) will keep you honest with yourself, and help you identify your strengths and weaknesses in your diet. For those who have emotional attachments to food, recording your emotions, and even the events that preceded your emotional reaction, can have a profound effect on curbing comfort eating. If you are lost about how to create a food journal, you can search the internet for templates, or find beautiful pre-made food journals at bookstores and online.
Portion Knowledge
Knowing what an ounce of potato chips actually looks like in your hands (about a single, rounded handful) will keep you from scarfing down half a bag and calling it an ounce – it may also prevent those of you self-punishers from beating yourself up when you realize that you only had about 300 calories, and not the 600 that you imagined.
Portion size knowledge also makes the scary concept of 5 servings of fruits and vegetables seem less daunting when you discover that 1 medium apple is a serving size, and 1 serving (2 cups) of raw leafy greens fits in both of your palms placed together.
Coupled together, documenting what you eat in a food journal and knowing correct portion sizes will help you monitor what you eat, exercise self-control, and master the art of a balanced, nutritious, and rewarding diet.
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