Home > Free Online Weight Management Course > Food Journal


  1. Welcome
  2. Introduction
  3. Body Assessment
  4. Energy Needs
  5. What to Eat
  6. How to Eat
  7. Physical Activity
  8. Goals
  9. Food Journal
  10. Conclusion
  11. Quiz
  12. Glossary
  13. References/Links

Free Online Weight Management Course -
Food Journal


A food journal can be a handy tool for weight management.  Initially it will help you figure where your calories are coming from so you can look for areas of improvement.  As you work to make changes in your diet, your food journal will help you record your progress. 

The discipline of writing down everything you eat will help hold you accountable to your nutrition goals.  When you meet with a nutrition educator, your food journal will assist him or her in assessing your situation and tracking your improvements.

Focus on recording everything as accurately as possible, and be sure to bring  your food journal to your appointment with the Gold's Gym Peak Fitness Club Nutrition Educator or Living LEAN class.  Take a look at the sample food journal entries below.

Sample Food Journal


How Much? What Kind? Date & Time Where? Alone or
with Whom?		 Activity Mood/
HS
3 chocolate chip cookie June 6
3:25 p.m.		 office alone working on report bored,
5
1 cheeseburger 6:15 p.m. Burger King Claire, Jackie talking happy,
4
1 regular size French fries 6:15 p.m. Burger King Claire, Jackie talking happy,
4
1 vanilla shake 6:15 p.m. Burger King Claire, Jackie talking happy,
4
1 cup Hagen Dazs ice cream 10:00 p.m. kitchen alone watching tv tired,
5

Adapted from: American Academy of Family Physicians, 2004.

Link to printable food journal

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