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The Perks of Keeping a Food Journal

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You’ve seen it on the TV and have probably googled it up: the “what to do” to start a healthy eating habit. But you still find yourself in the same dilemma: you just don’t know how to begin or where to start.

Does this sound familiar?

Well, there are many more out there who are also in the same boat as you.

When you want to change your diet, there is a myriad of evidence that shows how keeping track of your meals regularly can significantly improve the chances of achieving your health goals. Through Naluri’s food journal, you can record and track what you eat that helps keep you accountable and provide a clearer picture of your overall food intake.

Let’s explore the perks of having a food journal.

 

Positive Thoughts – The Power of Keeping a Gratitude Journal

Research has shown that making a conscious thought to think of our daily small events and writing it down can lead you to be more optimistic, grateful and makes you more motivated to help others. With the Naluri digital thought journal, you can instantly type away what you’re thinking and how you’re feeling. Capture the moment by adding a photo to treasure your positive memories so that you can look back and reminisce on the good times.

Let’s do this: As soon as you wake up tomorrow morning, take 5 minutes to note down one thing you are grateful for in Naluri’s Positive Thought Journal. Through this, it shifts your focus and emotions on the positive experiences you encounter and increases gratitude.

It may be difficult at first – but, with practice and a little effort – writing down your thoughts can be a doable habit you can incorporate into your daily routine.

  1. You become accountable
    Before this, you may find it difficult to see your current eating patterns and if you’re thinking of losing weight – wonder why it has not been working.When you are able to log and keep track of your meals, you are obliged to be honest and truthful with yourself and what you consume each day. Gradually, it’ll make you personally accountable and responsible for the food choices you make. It can also give your health coach and dietitians an idea of your current eating patterns and what time of day you are most likely to give in to those unhealthy temptations.
  2. It keeps you motivated
    At times, you feel like you are pumped up and motivated knowing that you have lost a few kilos. But other days, you just feel like giving up seeing no change to that weighing scale. This can be frustrating but don’t beat yourself up for this.If you have trouble finding motivation, it might be helpful to keep a food journal. Studies have shown that those who kept daily food records lost twice as much weight than those who kept no records (Permanente, 2008). From this, we can see that when you keep a food journal, it gives you a clear focus and goal on what you aim to achieve in the long-run.
  3. You are aware of what you eat
    By taking snapshots of your meals regularly- it helps you become aware of what you’re eating less and more of.It also allows you to be more critical of your eating patterns and points out whether you are taking enough portions of each of the food groups. For instance, you may find that you have the tendency to opt for Nasi Lemak and Teh Tarik before going to work. Knowing this, you will then be able to work with your health coach to come up with a more healthier breakfast alternative that incorporates all of the food groups and over time, increase the nutritional value of your food choices.

 

But, why do many people find it hard to maintain a regular food journal?

The truth is, it takes a significant amount of effort to regularly track your food, from counting the calorie intake to estimating your portion sizes. We’ve designed the Naluri food journal to be as easy to use by simply snapping a photo of your meals throughout the day and uploading it to the app. Our dietitians and health coaches will also be able to review your meals and point out problematic cues, triggers and habits that might hinder your progress to achieving your health goal.

 

 

References:

“You become accountable”

https://abcnews.go.com/Health/Fitness/story?id=5327486&page=1

“It keeps you motivated to reach your goal”

Kaiser Permanente. (2008, July 8). Keeping A Food Diary Doubles Diet Weight Loss, Study Suggests. ScienceDaily. Retrieved May 30, 2018 from www.sciencedaily.com/releases/2008/07/080708080738.htm

Fuller, N.,  Fong, M., Gerofi, J., Ferkh, F.,  Leung, C., Leung, L., Zhang, S., Skilton, M. & Caterson, I. D., (2006). Comparison of an electronic versus traditional food diary for assessing dietary intake – A validation study. Obesity Research & Clinical Practice, 11(6), 647-654.

Leads to better food choices

http://healthyeating.sfgate.com/benefits-food-diary-7685.html

https://www.getqardio.com/healthy-heart-blog/food-journal/

Mozaffarian, D., Hao, T., Rim, E. B., Willett, W. C. & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. The New England Journal of Medicine, 364(25), 2392-404

 

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