3 Easy Ways to Start a Food Journal

Check out our New YOU Resolutions Workshop Series
TIME: Every Tuesday at 6:30pm in January 2017
LOCATION: KareBoost Health 107 Cedar Grove Lane, Suite 100, Somerset, NJ 08873
            If one of your New Year’s resolutions is to eat healthier and lose weight, consider adding a food journal to your arsenal of weight loss tools.  Food journals are effective because they help highlight everyday behaviors and habits that lead to weight gain.  If you are working with a registered dietitian nutritionist, a food journal can help you and your nutritionist notice what is working with your diet and what is not.  Writing down what you eat keeps you accountable, and you may notice that it leads to better food choices!  Here is how to get started:
            1) Carry a small notepad or journal with you.  Write down what you consume right after you eat it, so you do not forget about it!  If it is not convenient to carry around a journal, you can use a small notepad to write down what you eat and enter it into your main journal later. 
            2) Be specific!  Write down not just foods but also portion sizes.  “10 crackers” is more helpful than “a handful of crackers”.   Break meals down into ingredients, and do not forget about sauces and condiments. Even incidentals like the bite of sandwich that your child left for you to finish count! 
            3) Research and record calorie counts. If you have the time, record calorie counts as you go rather than waiting till later.  If you cannot find calorie counts for the foods you have eaten, check food labels.  If you cannot find this information, writing down what you eat is still valuable. 
            Ultimately, food journaling is a tool to help you notice everyday habits and stay accountable to your new healthy goals.  It should be helpful, not a burden.  Do not judge yourself for bad days, but focus on writing everything down so that you can understand your relationship with food.  Remember, you are trying to establish healthy habits for life, not achieve perfection. Every healthy habit requires practice before it becomes a routine. So, do not give up after only 2 meals.  Try to get it slowly into your routine and you will learn a lot about your eating habits that will be very helpful.  A healthy diet has room for mistakes- and dessert! 
Check out our New YOU Resolutions Workshop Series in January 2017 for you and your family.  Pre-Register at www.kareboost.com or 732-860-KARE.

Tuesdays at 6:30pm: New YOU Resolutions Workshop Series
1-3-17:           Lifestyle Changes
1-10-17:         Growing your Daily Home Yoga Practice
1-17-17:         Food Journaling and Mindful Eating
1-24-17:         Mindfulness and Relaxation
1-31-17:         Family Meals & Stress less over Family Eating
You can also get a great discounted rate with our dietitian.  3 nutrition sessions in person or by skype coaching for only $175. Limited offer. You can work with her on your journaling. 
Andrea Berez, MS, RD, CSP
Kara Unal, JD, RYT