Keeping a food diary

In my naturopathic practice, there have been few things more useful for my clients than keeping a food diary. I recommend this activity for most of my clients regardless of the reason they have come to see me and not just for those wanting to lose weight or who needs help with their digestion. It doesn’t have to be a laborious task. I am not a stickler for weight and measurements (unless weight-loss is the primary aim) – rather it is usually the types of foods and their effects on the person’s physical, mental and emotional health that I am most interested in – which goes for my patients wanting to lose weight as well.

I have learnt over the years that food has an enormous impact on our health and wellbeing, and so often we don’t make the connection between feeling tired, bloated, and irritable and the appearance of our skin with last night’s dinner. I wish there was a ‘do and don’t’ food list that applies to everyone, but alas, there is not, and what may make one person feel great may in fact be the bane of another. There are, of course, some general guidelines as to which foods generally promote wellbeing – most people will feel better after a bowl of steamed veges than a bowl of hot chips, but even so, once you start using your food diary, you may see some interesting patterns emerge.

How to keep a food diary:

• Make sure you record all the food and drinks you’ve had in a day, even if you don’t record quantity
• Note the time eaten
• Make a simple note of mood and physical symptoms throughout the day (breaking it up into morning, afternoon and evening is fine) – pay special attention to how you feel after and during eating or drinking
• Try not to overwhelm yourself with recording too much detail – it may put you off continuing with the process. It is more important to record consistently than in great detail.
• Finally, look for patterns that may emerge – and if it’s not making a clear picture take it along to your naturopath for further interpretation and recommendations. Remember, if you feel that you need to cut out a food, it is important that you make sure that you are still getting the nutrients that you need. A naturopath can help identify problems and recommend alternative options.