Marywood University
Employee Weight Management
Program
August 25, 2010
Food Journals
• Self-monitoring – observing and recording
some aspect of behavior
• Changes the behavior in the desired direction
• Helps you to see the pros and cons of your diet
• Can produce real-time records for your review
• Some adults find that specific self-monitoring
forms make it easier, while others prefer to use
their own recording system
Food Journals
What to Record?
• Food & beverage
choices
• Portion size
• Time
• Mood
• Setting
• Body Weight
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How to Record
Printable record sheets
Notebook
Web journal
Smart phone application
Be as brief or as specific as
YOU want to be
Journal as soon as you eat
or shortly after each meal
Brief Journal Sample
Breakfast
Lunch
Dinner
Snacks
1) Small bowl
of oatmeal
with splenda
2) Low-fat
strawberry
yogurt
3) Handful of
blueberries
4) Coffee with
cream
1) Turkey and
Swiss on
whole wheat
2) Small tossed
salad with
vinaigrette
3) Applesauce
cup
4) Unsweetened
iced tea
1) Small piece 1) Low-fat
grilled
vanilla
chicken
yogurt
2) Steamed
2) Graham
broccoli and
crackers
cauliflower 3) Watermelon
3) Brown rice
4) Skim milk
Detailed Journal Sample
Breakfast
Lunch
Dinner
1) ½ c. liquid egg 1) 2 Tbs. Peanut 1) 3 oz grilled
Substitute
butter and 2
chicken on 3
2) 2 slices
Tbs. jelly on 2
cups romaine
Canadian
slices whole
lettuce and 1
bacon
wheat
small tomato
3) 1 slice whole 2) 1 cup mixed
chopped with
wheat bread
berries –
2 Tbs. low-fat
with 1 tsp.
blueberries,
Caesar
margarine
strawberries,
dressing
4) 2 cups hot tea
raspberries
2) ½ cup
3) 1 cup 1% milk
couscous
3) 1 cup 1% milk
Snacks
1)
2)
3)
4)
1 cup 1% milk
1 med peach
1 cup cheerios
1 oz pretzels
Detailed Journal Sample
Breakfast
Lunch
Dinner
Snacks
1) ½ c. liquid egg
Substitute
(60 cals, 0 fat)
2) 2 slices
Canadian
bacon
(90 cals, 4 g fat)
3) 1 slice whole
wheat bread
with 1 tsp.
margarine
(130 cals, 5 g fat)
4) 2 cups hot tea
(0 cals, 0 fat)
1) 2 Tbs. Peanut
butter and 2
Tbs. Grape jelly
on 2 slices
whole wheat
(485 cals, 22 g fat)
2) 1 cup mixed
berries –
blueberries,
strawberries,
raspberries
(85 cals, 0 fat)
3) 1 cup 1% milk
(100 cals, 3 g fat)
1) 3 oz grilled
chicken on 3
cups romaine
lettuce and 1
small tomato
chopped with 2
Tbs. low-fat
Caesar dressing
(200 cals, 5 g fat)
2) ½ cup couscous
(90 cals, 0 fat)
3) 1 cup 1% milk
(100 cals, 3 g fat)
1) 1 cup 1% milk
(100 cals, 3 g fat)
2) 1 med peach
(40 cals, 0 fat)
3) 1 cup cheerios
(100 cals, 2 g fat)
4) 1 oz pretzels
(105 cals, 1 g fat)
Total: 1685 cals, 48
g fat
Websites
• MyPyramid.gov – My Food-A-Pedia
• Fitday.com
• Calorieking.com