How to Keep a Food Journal

There are many different ways to keep a food journal. For the purposes of this article, we are going to focus on writing a food journal on paper in order to analyze your food habits and make healthy changes.


  • Increase awareness and mindfulness
  • Keep yourself accountable
  • Easily identify patterns

For most of my health coaching clients, the first thing I ask them to do is record a food journal.

The first step to making any change in your life is to gain awareness. Before making health changes, a great first step is to take stock of your current eating habits, how they make you feel, and how they affect you. This gives you a starting point to compare to and gives you clarity on what you should actually change.

Aside from gaining awareness, a food journal will naturally cause you to eat better, almost subconsciously. Something about writing something down causes it to go deeper into our minds, which naturally leads to change.

In my opinion, food journaling is the first logical step to learning intuitive eating.

  • Pick a notebook that you would feel comfortable bringing with you places.
  • Record everything you eat and drink immediately if possible.
  • Make note of what you’re doing while eating, such as driving, or watching TV.
  • Describe how you felt before, during, and after you ate. Note your emotions, such as happy, stressed, or sad. Note your physical feelings, such as fullness, bloating, or gas.
  • At the end of each day, reflect on how your emotions affected your eating, and how your food affected your physical body.

How has keeping a food journal helped you on your health journey? Let me know in the comments. Thanks for reading!

Roman Massey

Nutrition nerd, wellness coach, tech entrepreneur. Check out my favorite products >>