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A food diary is a daily log of what you eat and drink each day. The diary helps you and your health care provider understand your eating habits. It can help you realize what you consume. Once you know this, you can make changes to your diet to improve your weight. Studies have found that people who have weight loss goals are more successful when they keep a food diary. They lose more weight and are more likely to keep it off.

Path to improved health

You should keep your food diary with you throughout the day. If you want to keep track on paper, select a notebook that will fit in your purse, backpack, or pocket so you can carry it with you all the time. There are also many apps that can keep track of your food and drink.

Once you have your diary, you should log several pieces of information in it each time you eat and drink. These include:

• How much. List the amount of food and drink you consume each time. This might be measured in volume (such as 1/2 cup), weight (such as 2 ounces), or the number of items (such as 12 chips).
• What kind: Write down the type of food and drink. Be as specific as you can. Include sauces and gravies. Don’t forget to write down “extras,” such as soda, salad dressing, mayonnaise, butter, sour cream, sugar and ketchup.
• Time: Write the time of day you eat and drink.
• Where: Make note where you eat and drink. If you’re at home, write down the room. For instance, at the dining room table, in the kitchen, or on the sofa. If you’re out, write down the name of the restaurant or if you’re in your car.
• Who with.: If you ate by yourself, write “alone.” If you were with friends or family members, list them.
• Activity: In this column, list any activities you were doing while you were eating (for example: working, watching TV or ironing).
• Mood: You also should include how you feel when you eat and drink. Are you happy, sad, or bored? Your mood can impact what and when you eat or drink.

When keeping a food diary, some basic rules to remember are:

• Write everything down: Write everything down, no matter how small it seems.
• Do it now: Don’t depend on your memory at the end of the day. Record your eating as you go.
• Be specific: Record your food exactly how you eat it. If you have fried chicken strips, list that. Don’t just say chicken.
• Estimate amounts: If you had a piece of cake, estimate the size (5x3x5 cm (2″ x 1″ x 2″)) or the weight (85 g (3 ounces)). If you had a vegetable, record how much you ate (125 mL (1/2 cup)). When eating meat, remember that a serving size is 75 g (2 1/2 ounces).