How To Keep A Food & Exercise Diary

2011-04-01T22:40:00.000-07:00

This is how I do it and this works for me. Don't be afraid to alter it to fit your own needs.

I have an A5 hardcover notebook like this one that I use especially for the purpose of my food and exercise diary. I prefer writing it down on paper rather than using a computer, as it's more convenient for me. I don't want to go and turn the computer on just so that I can write down a couple of words. With a notebook you can take it with you when you go to school/work, and you can write in it whilst sitting in bed, etc. The benefits of using a notebook far outweigh the benefits of using a computer.

Here is an example of how I would usually write out my diary. Things written in this colour are for descriptive purposes and don't actually get written in the diary.

Saturday 02 April 2011 The day and date goes at the top, of course. It is vital to have the DAY as well as the date so that when you're flicking back through your records you will have an explanation of why you did so good/bad on that day.

In the top right corner I have a checkbox that I tick when I have taken my medication so that I will remember to take it. Pills? [X]

Today's Goals Before I start to record my food I write down my goals for the day. It's good motivation and gives you a better perspective of what you would like to achieve.

Do at least 30 minutes of exercise
Drink at least 6 glasses of water
Stick to 3 meals and 2 snacks

Food I record the time that I ate the food so I can get a better idea of what would be a reasonable time to have my next meal. I aim to eat about every three hours. I personally don't record calories/kilojoules because I think it's pointless. It's better to aim to eat healthier foods and smaller portions rather than stressing over the calories.
7:00AM - Oatmeal, coffee
10:00AM - 1 apple, muesli bar
1:00PM - Ham & salad sandwich
4:00PM - Cheese and crackers
7:00PM - Roast chicken and veggies

Exercise This one is pretty self explanatory. It's just as important to record your exercise as it is to record your food. If you ate particularly bad on a certain day you may want to do some extra exercise to make up for it. Record the time you exercised as well.

6:00AM - 20 minute jog
5:00PM - Walked the dog - 30 minutes

Water Intake I think it's important to make sure you are getting enough water every day. Aim for at least 6 glasses (1.5L) a day although 8 glasses (2L) would be even better. What I do is write a tally. Each 'I' represents one glass/250mL of water.

IIII glasses

That's about it. If you have any suggestions for things that I could add to my exercise diary, please don't be afraid to leave a comment. If you have any questions/concerns about this post please either comment below or email me at shannie.blogs@live.com.au Thanks for reading!

Aus Health

How To Keep A Food & Exercise Diary