How to plan a healthy diet with a food diary?

food diary

How to plan a healthy diet with a food diary?

food diary
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ONE OF THE BEST WAYS TO SHIFT TO A HEALTHIER DIET IS WRITING A DETAILED FOOD DIARY AND ADJUSTING SMALL CHANGES EVERY TIME.

Once you are making these small changes, it will be much easier to get used to following your new habits.

A food diary is a log of what you eat and drink each day. 

A food diary will help you follow up and get a “report” for all the information about the food you are eating and how you feel.  

It can help you make changes to your diet and 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. You can share your food diary with your nutritionist or your doctor.

What are the most important things to mention in your food diary?

First, start with a template. You can use this one or create your own.

Food diary

It is important to mention all the meals you had and how you felt during each day of the week.

List all the meals, snacks, drinks.

Include how many of each food/drink you had during the day—for example, 1 apple. 

You can include your health and lifestyle habits 

In particular, mention: exercise, drops in energy, menstruation, digestion, a specific symptom of pain or health condition that is worsened or eased. 

Be precise as you can, specifying what the meal includes: type of veg and fruits, bread, and the kind of oil used.

The specification is essential if you are trying to figure out if you might have food sensitivities.

Important things to note

Your feelings

If you are feeling stressed throughout the day, it may be because of falls in energy

Follow up with your food diary and notice if you had three meals a day and healthy snacks between them. This will keep your energy levels up and prevent cravings for sugary snacks.

Drinks

Note how much water you drink a day or any other drinks.

Gather the information and keep track at least for a month, and this will help you analyze your diet and make changes properly.

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