Life hack: keep a food diary/journal to track what food(s) may be causing issues

As I’m sure many of you know, what we eat affects our health in significant ways. As daunting as it might sound, writing down everything that you eat in a day can be a very effective and practical tool in determining potential triggers caused by food.

Benefits of food journaling:

• Identify the why, or what might be causing certain symptoms
• Understanding eating habits
• Eliminates mindless eating
• Matching perceptions with reality
• Losing weight

Here is an example entry of my food diary:

Mon 2/22

Morning:

• Old-fashioned oatmeal with brown sugar
• almond milk

Afternoon:

• Chicken and rice
• raisins
• dark chocolate
• chai tea with almond milk

Evening:

• frozen pepperoni pizza
• kettle corn
• salad

*noticed a swollen joint in left middle finger. Got better throughout the day. Moderate energy, slightly gassy

It can be as inclusive or simple as you want it to be. It shouldn’t be so complicated where it becomes difficult or you have no desire to do it. Also, keep in mind consistency is key, so try to keep it up for at least two weeks. Notice that in my example, I wrote how I was feeling and any other symptoms such as swelling or gas. This is a very important aspect because with time, you will be able to directly see how certain foods correlate with how you feel.

Tip: You may want to consider adding details like who you are eating with, where, or even what time. These details can also have a huge impact.

P.S. Be aware of any unhealthy habits, excessive stress, shame, or obsession that should arise when journaling. Consider an alternative if you experience any of these symptoms.

Wishing you the best,

Sarah