January Nutrition Notes
Dear Diary…
Research shows that people who keep a food and exercise diary are more successful at weight management than those who do not keep track of what they eat. You can identify areas of your diet to improve, and you hold yourself more accountable for what you eat.
Choose a small journal so that you can carry it with you during the day. Food log applications are also available on most smart phones. Record the foods you ate directly before or after your meal or snack; avoid waiting until the end of the day. In your dairy, write the food along with the specific amount you ate. For example, instead of simply writing “1 bowl of cereal”, write “1 cup of Raisin Bran with ½ cup of skim milk.” Also record the time of day, location, your mood/emotions, and your level of hunger (1 = very hungry, 10 = very full).
At the end of the day, look back at your diary and reflect. Did you eat when you were truly hungry, or did you eat for other reasons such as boredom or stress? Make note of what triggered you to eat when not hungry, and plan ahead to avoid these triggers in the future. How hungry were you before your meal? Being too hungry before a meal may lead to overeating. Did you stop eating when satisfied but not uncomfortably full? Did you eat at least 5 servings of fruits and vegetables? If not, where could you add a serving of vegetables into your day?
Consider sharing your diary with a Registered Dietitian if you have concerns about your diet or need help keeping a journal. Individual nutrition consults are now available at Centegra Health Bridge Fitness Centers! For more information, please contact our concierge at 814-444-2900.
Meg Burnham, MS, RD, LDN
Nutrition Notes Archive
Below are some great articles on a variety of Nutrition topics and tips provided by our Registered Dietitians. For more information, or to speak with a Registered Dietitian, please call (815) 444-2900.
February 2012 Nutrition Notes: The Truth About Diets
January 2012 Nutrition Notes: Start the New Year Right!
December 2011 Nutrition Notes: Making Better Holiday Choices
November 2011 Nutrition Notes: Healthy Eating Tips for Thanksgiving
October 2011 Nutrition Notes: Fall Into Healthy Eating Habits
August 2011 Nutrition Notes: Hydration
June 2011 Nutrition Notes: Eating Tips on a Budget
April 2011 Nutrition Notes: Healthy Grilling
March 2011 Nutrition Notes: Hints on Reading Food Nutrition Labels
February 2011 Nutrition Notes: Fast Tips on Lowering High Blood Pressure
January 2011 Nutrition Notes: Dear Diary…
