Food diaries can be a big help whether you are following a specific program or just trying to change some habits. A food diary can help increase your awareness of your eating habits and reinforce your education on the “good” foods to eat and the “good” way of eating. Putting your meals into writing makes a stronger impression in your mind and helps pinpoint the habits that may be undermining your attempts to lose weight. A food diary also helps you keep a written record of your commitment to eating balanced meals throughout the day. When keeping a food diary, it is important to follow some guidelines to make your effort as effective as possible. Write down everything you eat and drink, no matter how small you think it is. A handful of this and a nibble here all add up in the end! In addition, write down what you eat immediately afterwards. It is too easy to forget certain foods, like that candy bar you snuck in midday. Include the times that you ate meals and snacks, the type of food, and the exact amount you ate. Portion sizes can mean a lot, because the bigger the portion the more calories you eat.

Don't just use the diary for food you consume. Also use it to record your feelings as you eat throughout the day, such as boredom or stress. This helps you to realize why you are eating, which may not always be from hunger, and can help pinpoint food triggers. You can also record and keep track of your water intake and your daily exercise. The more you think about what you are eating, the more you can try to control what you are eating.