Top 5 Food Diary Hacks

Tracking your eating habits is the most successful way to improve your health using food.

It doesn’t matter if you are using MyFitnessPal or just writing your foods down, research suggests that those who track their food are more likely to achieve their weight loss and strength goals.

I have looked over hundreds of Food Diaries in my time, and have come across common changes that people  choose to make.

Here are the Top 5 Food Diary Hacks to help you make successful changes.

1. Hidden Sugar
It can be surprising which foods have added sugar.
Even different brands of bread can have different amounts sugar.
Other foods with added sugar include yogurt, mayonnaise, sauces, coffee and teas (especially iced) and ‘healthy’ bars and cereals.
To cut your total sugar for the day down, come up with alternative foods or brands of foods, whenever you come across foods high in sugar (more than 4g per serve).

2. Carbohydrates
Your carbs should come from natural sources such as fruit, vegetables grains, seeds.
You can have less carbs on non-exercise days, but you should use carbs as your main fuel for exercise.
Not enough carbs and you won’t have enough energy to have quality workouts.
Too many of the wrong carbs will be stored as fat over time.

3. Not enough Protein
Protein is important for muscle and tissue growth, will aid in your recovery, and help you feel full for longer.
The recommendation is that you eat around your (healthy) body weight in grams of protein per day.
This is a rough guideline, but it’s a good goal for you to work towards.
You can get protein from fish, nuts, grains & seeds, yogurt, vegetables, beans, lentils and lean meats.

4. Eating too many Calories, or not eating enough
If you find yourself way over or under your calories for the day, then try to make changes one meal at a time.
For the first week, focus on your breakfasts, then the next week your first snack, then lunch etc.
Over the course of a month, with these small changes, your quantities should improve.

5. Planning your Food Diary in advance
The best way to predict the future is to plan it.
When you first start logging your food intake, you can use it to look over at the end of the day.
But the best way to ensure you eat the rights foods in the right amount each day, is to plan your eating in advance.

If you have any questions about tracking your food, then comment below or contact us now.

Sam Hall