Keep Track of Eating Habits with a Food Journal [Complete Guide]

How to track eating habits

Food journaling is one of the extensively important aspects you can do to enter your strong eating purposes. 

Today, we’ll discuss how to track what you eat and drink each day. 

But first, here are some of the benefits you will get when you know how to track eating habits. 

  • More awareness of what and when you eat.
  • Enable you to discover your eating habits and patterns.
  • Enhance your new healthy eating habits and keep you on the road for a long-term difference.
  • Journaling is not about ruling on yourself or feeling guilty or ashamed. Utilize your journal to benefit from the difference.

There are various means to keep track of what you consume, comprising food tracking apps or websites, notebooks on your computer or tablet, paper diaries or discard paper.

Let’s see how to start a food journal in detail.

How to Track Eating Habits: Getting Started

You’ll have to follow some basic steps for starting a food journal.

Formulate a list that comprises the following items:

  • Date and day of the week: Mark the actual time or the common time of days, such as morning, lunchtime, or night.
  • All foods you consume and drink: Be particular on the types and quantities, and include elements, such as extra fats, sugars like butter, honey, and other sweeteners and drinks you take.
  • Portion sizes: Estimate the quantity in volume, weight, or amount of items.
  • Your location when you eat: Note down where you are eating your food, whether it’s in your car, at your desk, or on your couch.
  • What you’re doing while you eat: Pay attention to what else you may be focused on while eating. 
  • Your mood: How do you feel, pleased, sad, or stressed out?

Utilizing Your Food Journal

Constant tracking of everything you eat and drink for various days enables you to learn about what you consume, where you eat, when you eat, and why you eat.

This is your habit of eating. The more you journal, the more you will learn about your habits. Starting a food journal is not that hard, either.

After journaling, take some time to reflect on the data you’ve collected. 

Look for recent habits that you either want to shift or reinforce and note down some of the recent habits you want to put in. 

Use your diet journal to take small, possible steps towards reaching your decent eating purposes.

Shifting Your Eating Habits

Strengthen a new healthy habit, instead of striving to break an old habit, is a decent initial step towards enhancing your diet. 

Think about including one or more of these:

  • Consume a symmetrical breakfast that contains a source of protein every day. Decent sources of protein comprise eggs, yogurt, nuts, seeds, tofu, lean meats, poultry, and fish.
  • Remember to eat a fruit or vegetable at every meal and snack.
  • Eat with companions and family, away from distractions like the TV, computer, tablet, or phone.
  • Chew slowly, putting in the time to listen to your body’s cues, and eat until you’re happy, not packed.
  • Eat regularly, and prevent skipping or delaying meals. This might comprise 3 meals a day for some people, or 3 meals plus snacks for others.
  • Schedule your menus. Make meals that you appreciate and move forward with that.
  • Cook your food yourself, if possible, or have home-cooked meals.
  • Prepare healthy snacks. Maintain a bowl of fresh fruit on your dinner table or counter.
  • Store rinsed and cut fruit and vegetables in the fridge.
  • Drink enough water.

Tips for Keeping a Food Diary

Here are more tips for keeping a food diary:

  • Take note of the food and beverage as soon as you consume them.
  • Don’t pause until the verge of the day because your recollection is likely to be less valid.
  • Be as particular as you can with the food or beverage. For instance, if you’re having a latte, note down the type and size.
  • Include any alcoholic beverages you drink.


A food journal can help you maintain healthy eating habits each day without having to spend a hundred dollars.

A food diary is a simple record of eating habits to be more mindful.

Naturally, you’ll start eating better along with making healthy choices. This equals weight loss in the long run. 

Plus, you don’t even have to spend a lot for starting or maintaining a diary. Use a simple notebook or go creative and make a food diary with custom designs and colors. This will also keep you interested in maintaining a journal. 

That’s it for today! Hopefully, you found the blog useful and now you know how to track your eating habits. Tell us what you think down in the comments box. 


Author: Horizon Clinics

Horizon Clinics is your ally in making all the right decisions for optimum physical and mental well-being. Stay connected to discover the latest scoop on diet plans, workouts, disease management, and healthcare products along with trending updates on research news.

Leave a Reply

Your email address will not be published. Required fields are marked *