Even people with no digestive problems can benefit from keeping a food diary for two to three weeks. An honest look at what you eat (including portion size) could be a helpful resource in choosing how to improve health. Most people think they eat better than they do. Few people need to keep a permanent track record of everything that goes in their mouth, but after a few weeks, most people can see where healthful changes can be made. If you are not eating a healthful diet, sharing the diary with a doctor or nutritionist could yield helpful results.

If you’re ready for a high-tech food diary, try the free Tweet What You Eat, which uses a service called Twitter. Tweet What You Eat allows you to keep an itemized food diary using your cell phone and/or instant messenger service. Not only will it keep track of what you’re eating, but it’ll keep track of the times you eat too. To get started, just create your own free account at www.twitter.com .

Identify Culprits

For those with less than perfect digestive health, keeping a food and symptom diary can make a big difference in understanding what’s happening physically. It can help identify troublesome foods and can serve as an important source of information for your doctor and nutritionist. Many patients are surprised to find that foods they didn’t suspect were problems were actually symptom triggers. Do an online search for free food diaries to find a printable form that works for you.

Track Food/Beverage Intake

Here are some key things to look at when tracking your intake:

• How much: For this portion of your food diary, record the amount of food you ate. For example, list the number of items of food (12 pretzels) or the volume of that particular food (3/4 cup) of bran cereal.

• What kind: In this portion of your diary, keep track of what food you ate—and you need to be as specific as you can. This includes everything from salad dressings to sodas, sour cream, sugar, and ketchup.

• Time: In this section, record the time of day you ate or drank.

Create an online food journal by snapping photos with your camera phone. Some companies even offer professional diet coaching by reviewing your photos—no more cheating on serving sizes! If you use Twitter (mentioned earlier), you can even Tweet What You Eat during the day.

Track Feelings/Activities/Company

Also important in tracking what you eat is tracking where, with whom, and your mood when you eat.

• Where: It is important to note where you ate. Was it on the couch in the living room or in the car? At the kitchen table or inside a burger joint? Tracking where you eat will help you spot unhealthy patterns.

• Alone or with whom: You may eat differently (for better or worse) when you are with friends than when you are alone. Jot down whether you were alone or with family members or friends. Don’t forget to list them.

• Activity: In this column, list any activities you were doing while you were eating (for example, working, watching TV, or ironing).

• Mood: Our moods can impact what we eat and how much. Describe how you were feeling—such as stressed, angry, worried, or excited—while you were eating.

Describe and Rate Your Symptoms

List any physical symptoms you may have before, during, or after eating and then use the following scale to rate the intensity of your symptoms:

• 0 = not severe

• 1 = mildly severe

• 2 = moderately severe

• 3 = severe

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