How Important Is a Food Diary, Really?

A food diary is an important tool in being successful in your journey to wellness. Keeping a food diary keeps one accountable. We are in control of what we place in our mouth. Here are a few suggestions that have helped me.

A food diary is an important tool in being successful in your journey to wellness. Keeping a food diary keeps one accountable. We are in control of what we place in our mouth. Here are a few suggestions that have helped me.

  • Write down what you eat before you eat it. This makes you think about what you are about to eat and gives you a chance to decide whether or not you are making a good food choice.
  • I use my computer to track my daily food diary and have a spread sheet set up to type in what I eat. This is not mandatory but it works for me. Lots of my friends just use a book or tablet; whatever works for you is great. Just type or write everything down; that is important.
  • Take a look at your food diary at the end of the day and see if there are areas where you could or should have made a better food choice. 
  • There might be days where you ate something that you know that you shouldn’t have. Don’t beat yourself about it. Just put it behind you! The past is just what it is: the past. Pick yourself up and start over the next day!
  • Be sure to include lots of fresh fruits and veggies in your day.
  • Focus on organization and planning. I am an extremely organized person and I plan my food menu on a Friday for the upcoming week. I make my food list and off I go to the store and fruit/veggie market so I have all the items in my home. 
  • I cook for the week on a Saturday or Sunday and always make a double batch s  I have dinners in my freezer for the following week. 
  • I post my menu on my refrigerator so there is no question as to what I am doing to eat during the week.
  • Make it simple. All my meals are always quick and easy to prepare, so I spend less time in my kitchen.
  • My refrigerator is filled with water, cut up veggies and lots of fruit. All the goodies are nowhere to be found.

Keeping a food diary is an excellent way to make sure that you stay on track. I hope these suggestions work for you and please keep me posted at Riare43a@aol.com.


Food Menu:

Sunday and Tuesday: Whole grain pizza with sautéed veggies

Monday and Wednesday: Grilled tilapia with steamed asparagus

Thursday and Saturday: Turkey and bean chili

Friday: Turkey dog on whole grain bun with sauerkraut

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

Keep Reading Show less