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Journal Your Way to Success

Riverside Medical Clinic. Journal Your Way to Success. Health Education Department. Anuli Umeojiako, RD Registered Dietitian Health Education. The Benefits of Keeping A Food Diary. Increase your awareness of your eating habits Assess how you eat and why you eat the way you do

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Journal Your Way to Success

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  1. Riverside Medical Clinic Journal Your Way to Success Health Education Department Anuli Umeojiako, RD Registered Dietitian Health Education

  2. The Benefits of Keeping A Food Diary • Increase your awareness of your eating habits • Assess how you eat and why you eat the way you do • Reality Check!!!

  3. Food Diary Identification of Problem Areas • Identify the lapses • Target your current problems and look into the root of the problems • Pinpoint the habits that may be the “stumbling block” to your attempts to lose weight

  4. Food DiaryEvaluation of Your Diet • Track portion size • Evaluate your overall nutritional intake • Reinforce good and healthy eating habits

  5. Food DiaryA Tool for Meal Planning • Design the eating plan that is best for you • Assess where the weight loss effort should be focused • Portion control • Calorie adjustment • Fat reduction

  6. Tips On Writing The Diary • Be honest!!!! • Find a style that suits you and use a convenient format • Write down what you eat immediately after eating to avoid food amnesia

  7. Tips On Writing The Diary • Write down everything you eat, including snacks and “munchies” • Record specifically what you ate, not just the type of food • Write down the exact amount you ate (ie. cups and ounces)

  8. BRAND NAMES

  9. BRAND NAMES

  10. CEREALS

  11. B O W L O F C E R E A L

  12. C E R E A L “I had a BOWL of LIFE cereal!” How much does your bowl hold in terms of cups? Or, better yet weigh it out!

  13. Resources/Tools for Keeping an Accurate Record • Measuring Cup • Food Labels • Restaurant’s Nutrition Guide • Books on nutrition information (Suggested book: Calorie, Fat and Carbohydrate Counter by Allan Borushek) • On-line website for nutrient information (www.calorieking.com) • On-line website for Food Diary (www.mealsmatter.org)

  14. QUESTIONS??

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