Keeping track of everything you eat and drink for a few days can be a helpful tool for you to understand your normal eating habits and if you need to change anything such as portion sizes, or the way in which you prepare meals. You can include as much detail as you like, but it is important to remember to include all your food and drink (regardless of how small!) to get a realistic interpretation of your diet! It might also be interesting to record how you were feeling when you ate (e.g. stressed, happy) to determine any links between your emotions and eating habits.
Below is an example food diary:
| Day | Time | Food description | Amount |
| Monday | 7.30am | Bran flakes with semi-skimmed milk
Cup of tea with semi skimmed milk |
50g
1 cup |
| 10am | Croissant
Medium latte |
40g
16oz |
|
| 12.30pm | Cheese and ham sandwich on brown roll
Crisps |
1 slice of cheddar
1 slice of ham 40g packet of crisps |
|
| 1.30pm | Grapes | Handful | |
| 4.15pm | Yogurt | 150g low fat | |
| 4.30pm | Cup of tea with semi skimmed milk | 1 cup | |
| 6.45pm | Beef lasagne
Salad Packet of Maltesers Red wine |
500g portion
Lettuce, tomatoes 25g packets Small glass – 275ml |
Further reading is available at www.nhs.uk/LiveWell/healthy-eating/Pages/Healthyeating.aspx
