Tuesday, August 12, 2014

my food journal

my weight loss toolbox: my food journal
I've been food tracking for a few years now- not faithfully, but regularly. I even tracked throughout my pregnancy (see here). Though I typically track points as a WW member, I didn't when I was pregnant. I decided to continue tracking what I ate without worrying about points- and focusing more so about proper servings from the various food groups. As I mentioned in this post, to find the proper serving sizes when I was pregnant, I went to choosemyplate.gov to personalize my servings. I figured I would go back to tracking points without worrying about food servings once I wasn't pregnant anymore. I did just track points for a while, but I missed tracking food servings. I decided I would track both points and servings for some time and see how it works out for me. I'm super motivated by it right now- so far so good.

If you'd like to make your own, this is what I did. I went to choosemyplate.gov- specifically this page:
my weight loss toolbox: my food journal
You'll have to register if you haven't used the site before. Once I updated my profile, I went to "My Plan:"
my weight loss toolbox: my food journal
On that page, my serving sizes were listed (they're not different right now that I'm breastfeeding as when I was pregnant):
my weight loss toolbox: my food journal
This is a break down of my categories and daily allowance with examples of various food group servings and tips:
my weight loss toolbox: my food journal
(The images above are from the choosemyplate.gov website. See their site for a personalized plan).

All I had to do was print labels that I had already created. (I used Avery labels and the Avery labels template document. I made a daily checklist of each food group category with an appropriate number of check boxes for each category. For example, I require 6 servings of protein a day, so there are 6 boxes to check next to "protein").
my weight loss toolbox: my food journal Now comes my favorite part, I took a cute, new notebook (from a set of 3 from Target) and added a label on every page.
my weight loss toolbox: my food journal
I also printed out a quick reference chart for what counts as a serving in each food group. For example, 1 oz. of chicken, beef, fish, etc. counts as 1 protein serving. 1/4 cup of beans counts as 1 serving of protein, as well.
my weight loss toolbox: my food journal
(I had made the reference chart when I was pregnant. I have what I'm supposed to eat during the 2nd and 3rd trimesters of pregnancy on the dairy servings.  Oops).

I glued part of the chart on the back of the journal and the other part in the front (it wouldn't all fit on one side).
my weight loss toolbox: my food journal
I'm, like, really and ridiculously into this. 
my weight loss toolbox: my food journal