Healthy Eating Resources: Your Eating DiaryYour Eating DiaryJotting it - PDF document

Healthy Eating Resources: Your Eating DiaryYour Eating DiaryJotting it DownIf you were asked to guess the number of calories you ate in one day, you would probably under-estimate by about 500 calories! Keeping track of what you eat, where you ate it, and how you were feeling (like stressed out or bored, for example) is the �rst step in helping you change your habits. Writing down might lead to overeating.According to data from the National Weight Control Registry, people who kept food records ate fewer calories, lost more weight and controlled their weight longer than those who did not keep a food record.It is also important to “give a score” to your hunger to see if you are eating for other reasons like boredom, stress, celebrations or sadness. The scale goes from 1 to 10 with 1 being empty and very hungry and 10 being stuffed—like after Thanksgiving dinner! Are there habits on your list that may be leading you to overeat such as eating too fast, cleaning your plate, eating when not hungry, including dessert frequently, or skipping meals? PCNA Preventive CardiovascularNurses Association ©2013 PCNA Healthy Eating Resources: Your Eating DiaryYour Eating DiaryJotting it Down If you do this for a week, you’ll get a great look at what you’re doing and where to focus your efforts for change!beverages hereIf you would prefer to do this electronically, there are some free apps for your phone or tablet that can help Online Tool: www.supertracker.comOnline Tool: www.sparkpeople.comOnline Tool & Phone/Tablet Apps: www.caloriecount.about.comOnline Tool & Phone Apps: www.�tday.comOnline Tool: www.�tclick.comOnline Tool: www.loseit.com