Keeping track of what we eat helps create a sense of self-awareness. If we write down the food that we eat, we can begin to see patterns of the healthy and less nutritious food we eat. So next time we reach for that Snickers bar, we might think twice about it!
Over the years, studies have shown that people who write down what they eat are more likely to be successful at loosing and keeping weight off. The Centers for Disease Control and Prevention (CDC) states that keeping a food journal helps individuals better assess their eating habits, define where they need to make improvements and act on those specific areas by reflecting on their habits, replacing unhealthy options and reinforcing more nutritious food options.
Arely Torres, a Nutrition Educator at the Central Texas Food Bank, introduced a food journal to the CHOICES Nutrition Education Program in the adult nutrition classes. The journal called My Food Diary encourages clients to write down what their meals, snacks and beverage options are for the day for an entire week.
My Food Diary is a double sided one-page documentation sheet that not only allows clients to record their food intake, but it also includes an area where they can note down the time of day they ate, what they were doing when they were eating or about to eat, as well as how they were feeling at that specific point in time.
Tracking this information allows clients to notice trends in their eating habits. In an attempt to facilitate the recording process, my Food Diary also includes a section where portion sizes are broken down for clients to measure with everyday objects.
In order to encourage more participation among the clients in the three classes where the food journal was tested, a pedometer was offered as an incentive for bringing back their journals filled out for the next class. By the end of each four-week and six-week series, an approximate of 10 percent to 20 percent of the clients in the class series brought back their food journals.
Though not everyone brought back their food journals, in a class evaluation survey, participants expressed that the concept of the food journal had been helpful for them. Clients reported that My Food Diary helped them plan a meal menu for the week and made grocery trips easier.
One client mentioned that it allowed her to make healthier food options at meals, by limiting the amount of tortillas she ate as well as reduce the amount of soda and chips consumed. Another client said that the food journal made her pay closer attention to food labels to determine portion sizes from packaged food items to keep track of how much she ate.
During each class, Arely took a few minutes to review how the food journal had helped participants track trends, how it was helping them make changes, and what obstacles they faced.
Overall, My Food Journal was a great tool to incorporate in the CHOICES Program adult nutrition classes. It opens up dialogue with clients about their journey throughout the class series to make changes and helps them achieve their goals more effectively.
My Food Diary is a great resource for families to use in their wellness journey. This resources is available in English and in Spanish to help clients make that first step towards a meaningful lifestyle change for their health.
For more information or to schedule a class, please contact Angela Henry, Nutrition Education Manager, at (512) 684-2502 or email choices@centraltexasfoodbank.org
Source: http://www.cdc.gov/healthyweight/losing_weight/eating_habits.html
