Keeping a food journal sounds like another tedious task. But this is actually a powerful, flexible tool that can help you on your healthy journey (4). Whether your goal is to lose weight, gain weight, get more colorful produce or fiber in your diet, tracking your diet will help (4).
Aka Food Logging and Food Tracking reveals how you eat. It has nothing to do with judgment or perfection, but rather assessing your position and noting opportunities for improvement (4).
Let’s take a look at the science behind food logging and why it works so well (4). Below, I’ll also show you how to use some simple nutritionist-approved tips to adapt to your lifestyle. If you are new to food tracking, or may be a little suspicious, don’t worry. I promise it will get easier (and research it) (3).
Why Food Diary Is Important: Key Benefits of Research Support
A food journal can be a very useful tool on your health journey, and you don’t have to record all the last debris to increase success (3, 4).
Here are some of the benefits you can expect from food logging.
Raise awareness
Building habits around food logging can help you pay more attention to the food you eat (4). Suppose you just put your hands into a bag of pretzels. You may forget these little treats, but adding them to your food diary can remind you.
Additionally, tracking food can help you realize the calories you are absorbing compared to foods burned through exercise. This may help if you follow the CICO diet model (4).
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Customizable
One benefit of food records is that it can be tailored to your goals (1). For example, if you are interested in losing weight, tracking your diet is a popular strategy. In fact, studies have shown that self-monitoring can actually predict weight loss success (5).
One study also found that mobile application interventions could promote weight loss in diabetic patients (6).
Let you take responsibility
One of the most powerful benefits of food journaling is the responsibility they create (4). I like the saying that a goal without a plan is just a dream. Well, tracking is the plan you can achieve your goals. By tracking meals, you can make yourself expected to follow your health goals. Recorded behavior enhances commitment and consistency (4).
Even if you feel a little challenge at first, don’t give up! In one study, the most successful weight loss participants (those who lost 10% of their weight) spent an average of 23 minutes a day. But by the sixth month, they only spend 15 minutes a day (3). Therefore, ultimately, tracking becomes easier (3). In addition, logging provides a way to measure progress, which can make you aggressive even if the results feel slow (4).
How Food Diary Works on a Psychological Level
Food tracking is an excellent tool for developing healthy habits as it enhances the habit cycle, involving tips, routines and rewards (4, 7, 8). Diet is a tip for recording your intake, so when you eat or snack, you will remember to record your own food (8).
Recording behavior becomes routine (8). Developing this routine helps you reflect on your diet and amount of food. It can help you align your food choices with your goals, which brings rewards (8).
In this case, the reward appears in the form of a higher awareness, progress towards the goal or a sense of accomplishment (8). This habit cycle increases over time, and these repeatable movements make a healthy diet feel more automatic (8).
Furthermore, food records promote mindfulness by encouraging you to stop before eating (1, 7). This helps you consider food choices, so you can do it intentionally (1).
This is what it is possible. Suppose you are just having a tough conversation with your boss and you are seeking comfort (1). You are considering grabbing the candy bar for comfort. However, you checked your app to see that you will add your daily calories within the daily calorie range and increase your sugar target if you make this choice (1).
When you notice this, you may decide to save the candy bar at another time and you will really taste it, more consistent with the goal (1).
About the Expert
Samantha Cassetty, MS, RD, Is a nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good housekeeping and co-author of Sugar Shock.
Melissa Jaeger Rd, LD He is the nutrition director of Myfitnesspal. Melissa received her Bachelor of Diet (DPD) from St. Benedict College and completed her dietary internship through Iowa State University. In May 2024, she was recognized as the Best Dietitian of the Year awarded by the Minnesota College of Nutrition and Diet.
Common misunderstandings about food diary
Myth #1: “Food records are for dieting or weight loss only”
Food record is more than just weight loss – it is a versatile tool that supports a wide range of health goals (4). “Using MyFitnessPal tracking can not only help you determine the total daily calories, but it can also help you support overall health and well-being,” said Melissa Jaeger, LD, LD, the head of nutrition at MyFitnesspal.
For example, food records may be a useful resource for patients with diabetes or prediabetes because it helps monitor carbohydrate intake at each meal and snack (4). This can also help if you want to improve overall nutrition by providing goals about whether to achieve key nutritional goals like fiber or protein (4).
Food tracking is also an excellent way to monitor your nutritional intake that you try to eat less, such as sodium or saturated fat (4). Logging is about understanding your eating habits and adjusting them to align with your health priorities (4).
Misunderstanding 2: “Food records are time-consuming”
MyFitnessPal provides advanced tools that make food records faster and more user-friendly than ever by allowing you to scan barcodes, use pre-save meals, or take photos of food. Plus, there is evidence that tracking becomes easier over time, and once you get the grasp of it, it takes only about 15 minutes per day (3). Therefore, food logging can fit seamlessly even in the busiest lifestyle (3).
Misunderstanding 3: “Food logging can lead to food obsession”
While some people are concerned that food logging may lead to calorie concentrations, food logging methods can support a wide variety of health and fitness goals. A study that analyzed more than 72,000 user reviews found that on average, users rate food record applications positive and found them useful (9).
Healthy food tracking is designed to promote thoughtful eating behaviors. By encouraging nutrition and a balanced diet, tracking can be viewed as a form of self-care, encouraging healthier relationships with your body and food (4).
Type of food record: Choose the right method for you
Food tracking comes in many forms, so you can choose your favorite method.
- Manual tracking is an old-fashioned way to use pens and notepads (10). This will be more time consuming than the app, but if you like to take notes you might like it more.
- If you are looking for a convenient way to track meals, a digital application such as MyFitnessPal is a great option (10). The app has many free features like saved meal options, as well as automatic calorie and nutrition calculations, making food tracking a quick and easy process. Advanced users can also use barcode scanning and meal scanning functions, similar to photo diary.
- Photo diary is a method that involves capturing pictures of meals to visually evaluate the evaluation sections and selections over time (10). This may be a useful option if you don’t like entering food into digital apps or notepads.
Whichever method you choose, be as consistent as possible. On average, MyFitnessPal members who recorded at least food in the first week were seven times more likely than those who frequently recorded to show progress towards their weight loss goals. It’s a good reminder that tracking four of the seven days is still effective, so aim for progress and consistency rather than perfection.
Practical Tips for Starting Food Tracking Routines
If you are new to food logging, you can try recording only one meal a day, such as breakfast or lunch. This can help you feel satisfied with the process without feeling overwhelmed. As you build confidence, you can add more meals or snacks to your logs, gradually forming a more comprehensive diet.
Also, try to connect your recording efforts to specific goals to make the process more meaningful (4). For example, Stephanie Nelson before lunch. Other goals may include evaluating whether you produce in each meal, whether you are within the recommended sodium and saturated fat limits, maintaining calorie ranges, or balancing macros. You can also make it target a fixed number of times and days per week.
It is also important to stay flexible and non-judgmental. Logging is not perfect. This is a learning tool. If you forget to log in or have a meal that doesn’t match your goal, that’s OK! Sometimes it’s not so healthy to eat, which is absolutely OK! You can consider whether the information can help you adjust, or you can continue tracking without judgment. The idea is to track it is helpful and supportive.
Real life success stories
When it comes to achieving health goals, food tracking can be a game-changer as it enables you to make informed choices without feeling restricted (11).
“MyFitnessPal and nutrition labels became my best friends when making food. I was shocked by the ingredients and sizes of some of the foods I’ve eaten in the past…I found MyFitnesspal’s customizable dashboard, barcode scans for quick Food records, flexible measurement choices, and step tracking to stay active and motivated,” he used MyFitnessPal to help her lose weight and build a better relationship with food (11).
For RC, food records pave the way for a more positive and healthy lifestyle. “If I want a cookie, I still have it! But tracking it can help me make smarter and more careful choices for the rest of the day,” he said (12).
Bottom line
Food logging offers a range of benefits, from helping you better understand your eating habits to supporting specific health goals such as weight management or simply eating more fruits and vegetables. (4) This is a powerful tool for building awareness and habits of persistence (4). Most importantly, you can adjust how to adapt to your unique situation using MyFitnessPal.
If you are hesitant about food records, I encourage you to give it a try! Starting from childhood, it’s like tracking a meal every day to see how it feels.
Remember that records are about learning, not perfect, and the insights you gain can be very helpful (4).
Please share your experience! Have you tried food logging before? Do you have any questions about getting started? Share your ideas and connect with others to improve your health.
The post first appeared on the MyFitnessPal blog with science backing, which understands the value of food logging.
