14
The Harvard Medical School 6-Week Plan for Healthy Eating w w w.h ealt h .ha r va r d.e du
Car
Work
Kitchen
Kitchen
11:00–11:05 a.m.
1:30–2:00 p.m.
6:00–6:10 p.m.
6:30–7:05 p.m.
Bed
Car
10:00–10:10 a.m.
9:30–9:45 p.m.
Kitchen
8:30–8:45 a.m.
PLACE
Kitchen,
living room,
bedroom,
car, desk
at work
Record start and
end time of meal
or snack
TIME
Alone
Husband
Alone
Colleagues
Alone
Alone
Alone
Alone, or
with family,
friends,
colleagues
WITH WHOM
Watching
TV
Talking
Cooking
Talking
Driving
Driving
Watching
TV
Reading,
watching
TV, talking,
cooking
ACTIVITY
SAMPLE FOOD DIARY
Tired
Tired
Tired
Happy
Rushed
Happy
Rushed
MOOD
Neutral,
happy, tense,
depressed,
angry, bored,
rushed, tired
2
4
5
5
2
3
4
HUNGER
Rate from
0–5:
0=no hunger,
5=starving
Banana
Sugar
1 medium
2 teaspoons
TOTAL:
Frozen yogurt
Iced tea
2 glasses
1 cup
Broccoli
Brown rice
1 cup
1 cup
Baked chicken
6 ounces
Low-fat string
cheese
Chocolate chip
cookie
1 large
2 pieces
Cheese pizza
Granola bar
2 large slices
1
Apple
Skim milk
1 cup
1 medium
Shredded
wheat cereal
FOOD
1.5 cups
AMOUNT
Here’s an example
of how to
fill out a food
diary
3
1
1
1
Number of
servings
FRUITS OR
VEGETABLES
3
2
1
3
2
2
2
1=still hungry,
2=quite satisfied,
3=uncomfortable
FULLNESS
AFTER EATING
X
X
X
X
X
X
X
X
X
X
X=yes
FILLED OUT
JUST BEFORE
OR AFTER
EATING?
ww w. h ealt h . h ar v ar d . e du
The Harvard Medical School 6-Week Plan for Healthy Eating
15
Record start and
end time of meal
or snack
TIME
PLACE
Kitchen,
living room,
bedroom,
car, desk
at work
Alone, or
with family,
friends,
colleagues
WITH WHOM
YOUR FOOD DIARY
Reading,
watching
TV, talking,
cooking
ACTIVITY
MOOD
Neutral,
happy, tense,
depressed,
angry, bored,
rushed, tired
HUNGER
Rate from
0–5:
0=no hunger,
5=starving
AMOUNT
TOTAL:
FOOD
Number of
servings
FRUITS OR
VEGETABLES
Make three copies of this page and track your eating patterns for three days.
1=still hungry,
2=quite satisfied,
3=uncomfortable
FULLNESS
AFTER EATING
X=yes
FILLED OUT
JUST BEFORE
OR AFTER
EATING?
Date: ______________
40
The Harvard Medical School 6-Week Plan for Healthy Eating w w w.h ealt h .ha r va r d.e du
PLACE
Kitchen,
living room,
bedroom,
car, desk
at work
TIME
Start and
end time of
the snack
Alone, or
with family,
friends,
colleagues
WITH WHOM
Reading,
watching
TV, talking,
cooking
ACTIVITY
YOUR SNACKING DIARY
Neutral,
happy, tense,
depressed,
angry, bored,
rushed, tired
MOOD
Rate from
0–5:
0=no hunger,
5=starving
HUNGER
AMOUNT
TOTAL:
SNACK FOOD
If unknown,
leave blank
CALORIES
Make three copies of this page and track your snacking patterns for three days.
1=still hungry,
2=quite satisfied,
3=uncomfortable
FULLNESS
AFTER EATING
X=yes
FILLED OUT
JUST BEFORE
OR AFTER
EATING?
Date: ______________