How to plan a healthy diet with a food diary?

food diary

Are you looking to make a shift to a healthier diet and improve your overall well-being? One of the best ways to achieve this goal is by keeping a food diary. Not only does it help you track what you eat, but it also provides valuable insights into your health and lifestyle habits. In this article, we will explore the benefits of keeping a food diary, what to include in it, and how to share it with your nutritionist or doctor. By making small changes over time and adjusting your eating habits, you can create a healthier lifestyle and feel better overall. So, let’s dive in and learn how to plan a healthy diet with a food diary.

The benefits of keeping a food diary

Keeping a food diary is an excellent way to shift to a healthier diet. By making small changes and adjusting your eating habits over time, you can improve your overall health and well-being. A food diary helps you follow up and get a “report” on all the information about the food you are eating and how you feel.

It can help you manage a healthy weight, discover food sensitivities, and figure out if one of the symptoms you may experience is related to your diet. Writing a food diary is one of the first recommendations in any nutritional consultation.

What to include in a food diary

To create a comprehensive food diary, start with a template. It’s important to mention all the meals you had and how you felt during each day of the week. List all the meals, snacks, and drinks you consumed, and include how many of each food/drink you had during the day.

You can also include your health and lifestyle habits, such as exercise, energy levels, menstrual cycles, digestion, and symptoms of pain or health conditions that are worsened or eased. Be precise when noting what the meal includes, such as the types of fruits and vegetables, bread, and oils used. This level of detail is crucial when trying to identify potential food sensitivities.

Important Things To Note When Keeping a Food Diary

Your Feelings

It’s essential to pay attention to your feelings throughout the day when keeping a food diary. If you’re experiencing stress or low energy levels, it could be due to an inadequate diet. By tracking your meals and snacks, you can identify patterns and adjust your diet accordingly to maintain optimal energy levels and prevent cravings for sugary snacks.


In addition to food, it’s also crucial to keep track of your fluid intake when keeping a food diary. Be sure to note how much water and any other drinks you consume each day. Proper hydration is essential for maintaining overall health and well-being.

Analyzing Your Diet

To get the most out of your food diary, gather information and track your meals and drinks for at least a month. This will allow you to analyze your diet and identify areas where you can make improvements. By making gradual changes to your diet over time, you can create a healthier lifestyle and improve your overall well-being.

Start Planning Your Healthy Diet with a Food Diary Template

You can use this one or create your own.

Food diary

Sharing your food diary

Once you have created your food diary, you can share it with your nutritionist or doctor. They can use the information to help you make changes to your diet and manage your overall health. By keeping a food diary and making small adjustments over time, you can create a healthier lifestyle and feel better overall.

As you make these small changes, you’ll find it easier to get accustomed to following your new habits.

In summary

Maintaining a food diary is a helpful approach to making gradual and small changes to your diet for better health and well-being. By recording what you eat, your energy levels, digestion, and other lifestyle habits, you can pinpoint areas for improvement. Using a template to document all meals, snacks, and drinks, along with symptoms or health conditions experienced, can help create a comprehensive food diary. Sharing the diary with a nutritionist or doctor can also provide valuable insights and guide informed changes to your diet. By making small adjustments over time, you can cultivate a healthier lifestyle and improve your overall well-being.



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