Daily Food Journal

Here are the tools for you to create your very own food journal.  I recommend printing out the PDFs below, making several copies of the blank journal page, and putting them in your own nutrition binder.  Each page has logs for 2 days worth of journaling.

Ideally, you will want to journal your food, water, supplements & exercise for at least 21 days to get an accurate picture of what may be causing you trouble and what areas you want to improve.  If that sounds too long for you, simply start with committing to journal for a week.  This will give you a good start, and you can tell a lot about your nutrition and fitness habits from just one week.

Tracking your nutrition only takes a few extra minutes each day, but it does take discipline.  Some of my clients find it easiest to keep their journal in the kitchen or dining room where they journal their food after each meal.  Others prefer to keep it by their bed and journal the entire day’s worth of meals and exercise in the evening before they go to bed.  Choose whatever timing works best for you.

I highly recommend telling at least one person in your household or nearby what you are doing so they can help hold you accountable.  Ask them to inquire every day or so how your food journal’s going to help you stay on track.

After about a week, you will most likely start to see patterns in when and what you eat, and this will help you figure out what you might want to do differently.  You may find you’re ready to implement some of the ideas on our website such as eating many small meals throughout the day or being sure to balance protein, carb and fat at each meal.  Many people have told me that just the simple act of filling out the daily food journal helped them make better nutrition decisions overall.

Please comment below on how the journaling works for you…I look forward to hearing about your progress!