By Theresa Stahl, RD, LDN

Q: I’ve been trying to lose weight, and it was suggested that I keep a food diary. How exactly do these diaries work, and do you think I could benefit from one?

A: A food diary is a very beneficial tool in trying to lose weight because it’s a way to keep track of calories consumed.  Many people barely pay attention to what they eat or drink on a daily basis, which can lead to calorie amnesia and unwanted weight gain.  In fact, many of my clients never viewed themselves as big eaters until they started writing it all down.  It’s surprising how easy it is to drink 1,000 calories a day without realizing it or to eat hundreds of calories without even a second thought.  This is where a food diary can make a major difference. 

Studies have shown that keeping a food diary is one of the best predictors of weight loss success.  I recommend everyone keep track of their intake, even if just for a few days, whether a person wants to lose weight or not.  Keeping track and writing it down is a way to analyze your diet for nutritional value in addition to calories. 

How a food diary works is that you write down everything you eat or drink from the time you wake up until the time you go to bed (and during the night if you snack then). There are many different types of diaries, but most track:
•    Time of day you eat/drink
•    Amount of intake (best to use measuring cups and spoons for accuracy)
•    Foods or beverages consumed

If your intake is going to be analyzed by a Registered Dietitian, it may also include:
•    Degree of hunger and/or fullness before and after meals
•    Places where you eat, who you eat with, and activities done while eating
•    Daily exercise or activity

Keeping a food diary will help you:
1.    Learn how many calories you’re actually consuming every day
2.    Identify problem times of the day
3.    Identify empty calorie foods/drinks consumed
4.    Identify food triggers so you can change unhealthy patterns
5.    Identify food groups you’re not eating enough of so you can increase these