Importance of Keeping a Food Diary (Free Printout!)

food diary

The use of a food diary can be very effective 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.

It helps you pinpoint your protein intake, if you’re eating enough vegetables, if you’re eating whole grains vs. white flour, and eating whole fruits.

It helps you finds places where you can reduce calories that add to your bottom line (literally), such as mindless drinks, 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 plan. It shows if you tried quinoa, kale or bison meat for the first time. If you are drinking enough water to stay properly hydrated for your exercise output. You can then evaluate if you are feeling more energetic, find clarity in your thinking process,

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.

Act today (as they say on TV). Make this positive choice/change FOR YOU!!!!!  

Visit for your free food diary printout to help get you started today.


 Workout Diary:

Recumbent bike- 30 minutes

Strength train- back

seated back row

stability ball back extensions

lat pull down- 2 tubes, hung over a door

bent over- single arm dumbbell row- 15 lb

 Food Diary:


1 cup egg whites, 1 cup organic spinach, 1/8 cup broccoli florets (120 cal)

whole wheat toast, 1 tbls no sugar added jam (80 cal)

A.M. Snack-

small apple ( 52 cal)

10 organic, roasted almonds, no salt ( 70 cal)


4 oz tuna steak (165 cal)

8 oz Mixed salad- organic spinach, orange sweet pepper, 5 asparagus (88 cal)

2 oz. fat-free feta (60 cal)

3 oz quinoa ( 150 cal)

P.M. Snack-

whole wheat tortilla, hummus(220 cal)


1 lamb shank – 4 oz (245 cal)

1/2 cup, wild mushrooms, onions, wild rice (185 cal)

8 asparagus (40 cal)


2 oz dark chocolate over grilled pineapple (160 cal)

TOTAL: 1803



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