Not just any diary – a food diary

Diet recommendations are always changing and new fad diets come and go. There are many diets to choose from, with many different plans to fit a variety of individual’s needs. But one constant continues – keeping a food diary. Many studies have found that dieters who keep a food diary have more weight loss success.

So what is a food diary, and why should you keep one?

A food diary is a written record of everything that you eat and drink during the day. It can also include your exercise and daily water intake. There are many ways to record what you are eating. It can be in a notebook or binder, on your computer, or even on your phone. Websites and smart phones have made it even easier, as there are many free websites and phone app’s that will help you to determine the nutrient content of foods.

Benefits of keeping a food diary
• Helps you to focus on what you are eating. If you have to write it down, it brings more awareness to food choices. Can you remember what you ate this morning, yesterday, or a week ago? It is often hard to remember what we eat at meals, let alone when we grab a piece of candy, take a taste when preparing dinner, or have a few crackers while waiting to eat lunch. By recording what you eat, it brings awareness to what you are eating.
• Helps you to be aware of portion sizes. Very often we eat food without awareness of portion sizes and nutrient content. By keeping a food diary you will be aware of every calorie that you are eating and drinking.
• Accountability If you have to write it down, it is real. This alone will make you think before you eat.
• Provides a guide to bring to your health care provider. This will help you and your health care provider to evaluate your diet and weight changes over time.
• Helps you to keep track of your progress. You can see the improvements in your eating habits, and helps to be sure you are eating a variety of foods and nutrients.
• Helps you through plateaus. You can focus on small changes for further weight loss.
• Keeps you motivated. It is a constant reminder about eating healthy and exercising.

To get started
• Get a notebook or binder to use for your food diary, use an online program, or download an app onto your smart phone. There is no right or wrong method – choose a method that will be easiest for you and your lifestyle.
• Record everything you eat and drink. Include portion sizes and when you ate.
• Read food labels and/or use the programs available online and on apps to determine calories, protein, fat, and carbohydrates in the food.
• You can also record your exercise. It can help to provide motivation to keep you moving.

Enjoy your food diary, and best of all, see the pounds come off.

Portion Distortion: How much should you be eating?

Measuring out your food
1. Measure, measure, and measure some more…
2. Try to use the same size plates/bowls/silverware. This will help you to learn what food portions look like on your plate – when you have a good understanding of portion sizes you can measure less often.
3. Read food labels to help estimate the correct serving size.
4. When eating out, use your hand or other objects as a measuring too

• 3 ounces of chicken, fish, or meat = Palm of your hand
• 1 ounce of cheese = Tip of your thumb
• Vegetable or fruit = your fist
• ½ cup of pasta or rice = tennis ball
• Cereal = your fist
• Small potato = computer mouse
  

Tips for success
1. Use smaller plates

2. Put the proper portion size on your plate. If you want seconds, go for additional vegetables.

3. Do not eat directly out of a bag or carton. Instead, take out an appropriate portion and put it on a plate, container, or baggie to eat.

4. Keep your serving dishes on the counter instead of the table. It will help to reduce the chances of going back for seconds.

5. Do not watch TV or read a book while eating. Try to focus on enjoying the food you are eating and the company you are sitting with.

 When Shopping
1. Do not go to the market hungry.

2. Beware of free “samples’. The calories can add up quickly.

3. Whenever possible, purchase individual portion sizes of snacks.

4. Do not buy “mini’ sized snacks. It often leads to eating more than you planned.

5. Choose lean/low fat meat/chicken/turkey.

6. Be careful about “fat free” versions of your favorite packaged foods. Fat free, does not mean calorie free, and many times fat free packaged products are not many calories less than their full fat version.

Eating Out
1. Avoid all-you-can eat restaurants.

2. Order a salad (with salad dressing on the side) as an appetizer. This will help you to eat less of your main meal.

3. Eat half of the food on your plate or share an entrée with someone else and order an extra side salad. – ask for a take-out container to take the other half of your meal home.

4. Drink water with your meal.


Reading Food Labels

1. Understand how many servings are in a package.

2. Read the nutrient values to help pick out healthy foods.

3. Fat free does not mean calorie free.

4. Compare similar foods to find the healthiest variety.

Join us for our support group meeting

Please join us this Wednesday, March 9, 2011 at 6:30pm at the Center for Medical Weight Loss

for our monthly support group meeting.

We will be discussing:

"Portion Distortion: How much should you be eating?"

This is a great meeting to talk with other participants in the weight loss program, discuss your success and challenges, and have your nutrition questions answered by Monika Kraus, RD.

If you have any questions or would like to sign up to attend, please call:

Sarah Saba

Program Manager

Center for Medical Weight Loss

919-232-9436