Food Diary Template

Free Printable Food Diary Template

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If you’re ready to take charge of your health and reach your goals, this printable food diary template is just what you need!

Many times, people aren’t aware of how much they’re really eating throughout the day. If you’re someone who’s constantly grazing, finishing your child’s meals, or on the go, you may be consuming way more calories than you think.

Before I started paying attention to what I was eating, I was confused by my difficulty to lose weight. In my mind, I was eating 3 healthy meals per day, and yet the weight was still sticking.

However, once I took the initiative to write down everything I was picking at all day long I was shocked to see how much I was truly eating!

Try to keep a food diary and gain helpful insight into how many calories you’re eating each day and what you’re actually eating.

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How to Use the Printable Food Diary Template

Pick a start date that you know you’ll be eating “normally” for you. Don’t choose to start on a holiday or a day that you’re traveling because these will likely be different than your usual intake.

Many people tend to eat similarly throughout the week, so a Monday is usually a good day to start.

I recommend people record everything they eat for 7 days including snacks and meals. Additionally, make sure to record everything you drink whether it’s water, coffee, or juice or soda.

Be honest with yourself and even if you know you overindulged, write it down. If you’re not truthful in your food diary, it will not be as beneficial for you in the long run.

If you’re eating something pre-packaged, turn the package over and see what the typical serving size is. Try to figure out how many servings you consumed when you record it in your diary.

It is a little more difficult to calculate exact calories from home cooked meals, but these are the basic eating guidelines from health.gov:

  • 2 1/2 cups of vegetables per day
  • 2 cups of fruit per day
  • 6 oz of grains per day
  • 5 1/2 oz of protein per day
  • 27 g of oils per day
  • Limit calories from added sugars

Analyze Your Food Diary

After you complete your food diary for one week, it’s time to analyze what you typically eat.

Don’t punish yourself or feel guilty at this point.

The goal of this exercise is to become aware of any problem areas in your diet.

If you don’t take the time to realize where you struggle, changes will never occur.

Add Up Total Calories Per Day

The first thing to review is how many calories you typically consume per day. Add up everything you ate and drank each day. Next, use this calorie calculator to figure out approximately how many calories you should consume each day.

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If you consumed a lot more calories than recommended, you can either try to reduce snacking or portion size. Try to remain within the recommended amount of calories on average.

If you eat significantly fewer calories than recommended every day, this isn’t good either.

When you don’t consume enough calories, you actually trigger your body to hold on to food longer for fear of starving. Your metabolism will slow down and you’ll actually gain weight.

Look for Patterns of What Time You Eat

Next, review the time of day you typically eat. Look over the past week and see if you tend to consume most of your calories after 7:00pm or if you eat consistently throughout the day.

Take note of any days that you may have overindulged. How were you feeling that day, were you particularly stressed or tired?

Review Types of Foods You Eat

Next, look over what you typically eat. Do you eat vegetables every day? Are you eating them multiple times per day? Do you tend to eat a lot of chips or snack foods?

If you have one “off” day, that is okay.

We need to treat ourselves sometimes and balance our lives. However, if you’re never eating vegetables, this is something that certainly should be adjusted.

What Do You Drink Throughout the Day?

Finally, review what you’re drinking each day. If you’re a soda drinker, it is really time to reconsider. I understand flexibility in diet and treating yourselves to certain indulgences, but soda is the one (or one of the only things) I always avoid.

Soda doesn’t contain any nutritional benefits, is harmful for your kidneys, and is loaded with sugar and empty calories. Diet soda is even worse for you since it typically contains aspartame which is both carcinogenic and proven to increase food cravings and overeating.

So if you’re a soda drinker, this would be the first thing I recommend stopping.

Otherwise, try to see if you’re consuming enough water each day. The recommended amount of water is at least 6 8-ounce glasses.

So now that you have a better understanding of what you’re eating, it’s time to start making some healthier swaps. Learn about clean eating for beginners, meal prep, and meal planning.

If you’re ready to commit to a healthier lifestyle, join me for my 30-day weight loss challenge. Learn how to end yo-yo dieting for good and finally reach your healthy weight!

Food journaling is the best way to gain helpful insight into your diet and to learn where changes need to be made.

Access my free printable food diary template and begin your journey towards better health.

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Printable Food Diary Template
Printable Food Diary Template
Printable Food Diary Template
Printable Food Diary Template

16 thoughts on “Free Printable Food Diary Template”

  1. I should seriously do this! I have very unhealthy eating habits at the moment, which I’m already aware of, but it would be useful (the concrete push to make a change?) to see what I’m really doing. I eat irregularly, all too often far too little and then end up splurging on fast high carb calories. I’m at a normal bmi, but definitely should improve my eating habits as a) I’m a mom and should be setting an example and b) I KNOW how much better I feel when I eat properly..

    1. Mindful Mama Health

      It sounds like you have some good insight to your eating habits already. Sometimes keeping a diary gives you the little extra push to make some changes. I agree that as a mom it is so important to set a good example for our kids! They are so aware of everything we do! It sounds like you’re at a perfect starting point to make a change!

  2. Accountability in terms of a food diary is so advantageous. I keep one myself since starting Keto and it really keeps me accountable for every bite I take during the day and better meeting my goals. These were also super useful for determining my oldest son’s allergy to soy milk and for diagnosing my IBS a few years ago. They really are useful and beneficial in so many ways!

  3. I love this! I have a hard time remembering things and don’t really use apps that consistently. This is helpful as I can print these and use them daily to hold myself accountable. Thank you for sharing, this is really helpful!

    1. Mindful Mama Health

      You’re welcome! I am a big fan of doing things on pen and paper instead of apps. It feels more concrete and you can really see everything you’re consuming.

    1. Mindful Mama Health

      A food diary is certainly a good way to start! Depending on how recently you had the baby, I wouldn’t look on restricting calories, but rather focus on the types of food you’re eating.

  4. Love this. Writing down what you eat and drink can be so revealing. It’s so helpful to figure out what you *actually* need vs. what you’re consuming. Great post!

    1. Mindful Mama Health

      Thank you! That’s exactly the purpose of a food diary. I hear people constantly say they eat really well, but until they write it down, they don’t realize how much they are actually consuming.

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