Why Bother Logging Food?
Full disclosure: I tracked my food for years (by choice). People always seem shocked by this, because I guess it’s hard to believe that I willingly took the time to do it. I’m here to explain to you why I did it, and also why I have all of my clients track their food for at least a few weeks.
Why do I ask clients to initially track their food?
I find it nearly impossible to advise on someone’s diet without some kind of starting point.
If I don’t know where you’re coming from, I can’t help you get to where you want to go.
A food log helps the coach identify some important information, like:
- Daily caloric intake
- Daily breakdown of macronutrients (protein, fat, carbohydrates)
- Eating habits (skipping breakfast, snacking at night, etc)
- Food selection and meal composition (fruits/vegetables, protein sources, complex/starchy carbs)
- Which foods might be problematic based on symptoms after eating
From the client’s standpoint, it helps with:
- Recognizing just how much they’re taking in
- Learning about serving sizes and portion sizes
- Beginning to recognize problematic patterns of eating
- Making important connections between measuring food and visually recognizing it
- Identify foods that they might have an intolerance or allergy to
For those who say they don’t need a food journal:
People often have a skewed perception of their intake and overall diet. That’s no fault of their own; it’s a mixture of a lack of knowledge and an overload of misinformation about what counts as healthy/unhealthy.
For example: People tend to seriously underestimate their daily caloric intake. Someone might think they’re not eating much, but if what they’re consuming is calorically dense (highly processed foods, foods and beverages high in refined sugar) then they’re very likely consuming far more than they think.
It’s very easy to overeat on foods that we recognize as “healthy” because we think we’re getting a free pass.
Think about nut butters- when is the last time you measured out 1 tablespoon of peanut butter and then stopped there? The serving size on the label is usually for a tablespoon, but people often serve themselves a heaping tablespoon (sometimes 2)… and then sneak some extra licks from the jar. That could end up being double the fat content than initially intended.
Additionally, without a food log, it’s very difficult to identify foods that might be causing issues. It’s a great opportunity to start paying attention to what kind of reactions the body has to the foods you’re eating.
Noting symptoms (stomach upset, headaches, abnormal bowel movements, etc) in the food logs will help someone recognize trends with certain foods, and could end up being a positive breakthrough in their nutrition.
No need to log forever!
Often times, tracking food is only for a short period of time, with the option to continue on (as I did, for years).
The good news: our smartphones make it SO easy to track food. Apps like MyFitnessPal and MyMacros have huge databases of pre-loaded foods, as well as the option to create recipes and scan barcodes on food labels. So all you need is a kitchen scale and the app, and you’re golden!
The only real cons for keeping a food journal is that it takes some amount of effort and dedication.
The more accurate someone is with their food journal, the better results they will get, the more they will learn, and the better the coach can help.
Where am I today with my food logging?
Tracking my food has given me a keen eye for portions. I don’t need to rely on the app to help me. I can easily look at a plate of food and register how many ounces the protein/carb source is, what kind of approximate macro breakdown each component has, and how much added fat is showing up on my plate. I’ve gotten into a rhythm of serving myself the portion size that feels appropriate, and I can end my day of eating close to where I want my calories (to support my lifestyle/daily exercise).
If I ever need to check in on my eating, I can always pull up my app and track a few days, to ensure I’m getting enough protein, or to see if I’m not consuming enough colorful veggies and fruits. Nothing like a little digital accountability to stay on track!
Questions about food logging? I’ve got you covered!