Write an article based on this "Look for patterns in the meals you eat. Count how many snacks you have daily. Compare your weekdays and weekend days. Jot down notes regarding your emotional connection with food. Circle any food intolerances."
After a few weeks of keeping track of everything you eat and drink, you'll probably see some patterns emerge. Some patterns will be obvious, like having the same thing for breakfast every day, while others will be a bit more enlightening. Check your diary and think about these questions: Are there patterns related to how foods affect your mood? Which meals seem to leave you hungry, and which are more satisfying? In what situations do you tend to overeat? Many people are surprised at how many snacks they consume in a given day. A handful of almonds here, a cookie or two there, and a bag of chips, while you watch TV at night, can add up in the end. Use your diary to assess whether your snacking habits are healthy or might need a little work. Do you tend to choose healthy snacks, or grab whatever's nearby? If you tend to be on-the-go and don't have time to prepare fresh food every time you need a snack, try thinking ahead and bringing snacks along with you instead of heading for snack machines when you're hungry. Do your snacks leave you satisfied or do they just make you hungrier? Review any notes on how you feel after your snacks to analyze whether or not your snacks should change. For most people, work and school have a big effect on their eating habits. You might find it hard to make time for cooking on workdays, but spend more time in the kitchen on your days off. See if you can find patterns that might influence your eating habits. Do you tend to eat out more on certain days? If you notice that you get takeout four times a week because you work late, that might signify you should do meal prep on the weekends to help support healthier meals during the week. Use the information to help you plan out your meals. If you know you're not going to feel like cooking on a certain night, try planning to have something healthy in the refrigerator. Figure out what life situations might have influenced your eating for any given day or week. You might notice a pattern in the food choices you make during times that are stressful, lonely, or when you're bored. Maybe you can't sleep well so you eat a midnight snack, or you turn to comfort foods after a stressful workday. Knowing this about yourself can be useful when it comes to planning out your diet. See if there's an issue with overeating when you're upset. If so, try engaging in other more relaxing activities instead of turning to food when you're stressed. On the flip side, if certain foods seem responsible for negative emotions, you might want to try giving them up to see what happens. For example, you may feel anxious and jittery after drinking too much coffee. Look for patterns in the way foods impact your body. You might notice that you have lactose intolerance when your notes continually show nausea, upset stomach and bloating after you eat dairy-rich foods. See what foods make you feel bloated, gassy, have a headache, nauseous, or just generally too full. Keep these notes to share with a doctor or registered dietitian. Celiac disease, irritable bowel syndrome, and other illnesses can be greatly helped by altering your diet to eliminate certain ingredients. If you have symptoms that lead you to believe food might be making your problems worse, bring your food diary to the doctor to discuss the possibility that changing your diet could help.