RealSimple on Food Journals

A Web exclusive from Real Simple:

keep a food journal

Listing everything they ate allowed Traci Gavzer, Jeannie Mandelker, and Laura Noss to take a critical look at their eating habits. Keep your own journal in a small notebook. Or print and use the form provided here. [This might require a subscription.] Write down what you eat on three weekdays and one weekend day, using the following guidelines:

Record everything you eat and drink immediately.

Note what you’re doing while you’re eating — driving, watching TV, etc.

Describe how you
felt while you ate: angry, sad, happy, nervous,
starving, bored?

Be honest. It’s a journal, not a newsletter.

At the end of each day, examine how your emotions affected your eating.

AND MAKE SURE THAT YOU’RE GETTING AT LEAST

9 servings of whole-grain cereal, rice, or pasta (1/2 cup) or bread (1 slice).

5 servings of fruits and vegetables (1/2 cup).

3 servings of low-fat milk, yogurt, or cottage cheese (1 cup).

8 ounces of lean meat, poultry, or fish or a nonmeat equivalent (1 ounce of meat = 1 egg, 1/2 cup beans, or 2 to 3 ounces tofu).

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