Have you ever stopped and wondered how the foods you eat make you feel? There is a direct correlation between what you eat and how you feel mentally, physically, and emotionally. The problem is that sometimes how it makes you feel happens within 30 minutes but it could take up to 72 hours. This can make it difficult to identify patterns and pinpoint the culprits. One powerful tool that can make a significant difference in your journey is keeping a food journal. In this blog post, I will guide you through the process of starting and maintaining a food journal to enhance your understanding of your dietary habits and make positive changes.

There are several reasons to start and keep a food journal. Here are just a few:

Awareness: A food journal helps you become more aware of what you’re eating and when.

Identify Patterns: It allows you to identify patterns in your diet and how they affect your well-being.

Accountability: Keeping a journal can hold you accountable for your food choices.

Work with a Nutritionist: If you’re working with a nutritionist, a food journal can provide valuable insights for personalized recommendations.

Getting started is easy! First, choose your journaling method. Decide whether you’ll use a physical journal, a mobile device/app, or a digital spreadsheet. There is no wrong way to journal so find what works best for you. Next, set clear goals. Define what you want to achieve with your food journal. Is it weight management, improving digestion, or managing chronic symptoms? Finally, remember to include things like:

Meal Descriptions: Write down what you eat and drink. Include portion sizes. For example, “Breakfast: Oatmeal (1 cup) with berries and almond milk.”

Time and Date: Note the exact time and date of each meal or snack. “Lunch: Grilled chicken salad at 12:30 PM on 10/15.”

Emotions and Conditions: Document how you felt before and after eating, as well as any symptoms or conditions you’re dealing with. “Pre-lunch: Felt anxious; Post-lunch: Experienced indigestion.”

Meal Descriptions: Write down what you eat and drink. Include portion sizes. For example, “Breakfast: Oatmeal (1 cup) with berries and almond milk.”

Time and Date: Note the exact time and date of each meal or snack. “Lunch: Grilled chicken salad at 12:30 PM on 10/15.”

Emotions and Conditions: Document how you felt before and after eating, as well as any symptoms or conditions you’re dealing with. “Pre-lunch: Felt anxious; Post-lunch: Experienced indigestion.”

Try to be consistent with your journaling, but don’t make it a chore. By this I mean, don’t look at it like it’s something you have to do; look at it like it is a useful tool that you want to use to reach your goals. Mindset and how you position journaling affect how often you’ll do it and how much you’ll enjoy it. Also, be honest and specific. Don’t omit any items, even if you consider them “cheat” foods. When it comes to listing meal ingredients, be sure to list them all. this will be important in identifying connections and patterns.

Here are some prompts to get you started:

• How did I sleep
• How did I feel when I woke up
• What did I eat and when (include portions and date/time
• How did I feel physically, mentally, and emotionally before I ate vs afterwards
• How was my energy levels morning/afternoon/evening
• What was your day like (happy, stressful, busy)

By keeping a consistant food journal you will be able to :

• Make positive changes
• Set goals
• Plan meals
• Track progress
• Identify patterns

Starting a food journal is a proactive step towards better health and achieving your wellness goals. It provides you with valuable insights and a deeper understanding of your dietary habits. Remember, we’re here to support you on your journey to optimal health. If you have any questions or need guidance, feel free to reach out to me

I hope this guide, along with the provided prompts, helps you get started on your food journaling journey.

I’d love to hear from you! 

Are you ready to start a food journal?

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In Health,
Kelly Calkins, BCHN®
A holistic approach to recovering your health.

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