I talk about how effective the use of a food diary can be for keeping your weight goals on target, but many people are hesitant about acting on this idea.
I’ve been told, it will be ‘too much work’ or ‘they don’t know where to get one’, or ‘they're too embarrassed to carry and utilize one in front of others’.
I’m going to be frank- GET OVER IT! No one will be in the dressing room with you when you try on swimsuits for spring break…or be at the doctor’s office with you when he informs you, that you have type 2 diabetes.
A food diary is a great tool that helps ONLY YOU! I make mine myself and have it copied at a print shop. You can find digital varieties on-line.
It helps you pinpoint your protein intake, if your eating enough vegetables, if your eating whole grains vs. white flour, and finds places where you can reduce calories that add them to your bottom line (literally), such as mindless drinks, or eating off your kid’s plate, or how many vending machine snacks you eat in a week just for example. It can also help you monitor your successes in your food choice plan. It shows that you tried quinoa, or kale or bison meat for the first time.
Act today (as they say on TV). Make this positive choice/change FOR YOU!!!!!
Sunday- 02/20/11 Workout Diary:
day off
Sunday- 02/20/11 Food Diary:
Breakfast-
2 egg whites, 1 whole egg with 2 tsp fat free feta, 1 whole wheat pita, 2 slices tomato (245 cal.)
A.M. Snack-
whey protein shake (125 cal)
1 sliced yellow sweet pepper (40 cal)
Lunch-
5oz organic chicken over 2 cups raw spinach, 9 cherry tomatoes, ¼ cup blanched broccoli, less than 1/8 cup thawed frozen adamame (230 cal.)
P.M. Snack-
1 low-carb, whole wheat tortilla, 1 " square goat cheese(180 cal.)
Dinner-
4 oz Salmon (I pan sear this with seasonings and Pam) ( 240 cal.)
½ cup cooked Quinoa (155 cal)
1/2 cup green bean succotash (80 cal.)
Dessert-
3/4 cup mixed berries with 1/2 cup non fat Greek yogurt (150 cal.)
TOTAL CALORIES- 1445
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