Free
Food Diary

How to Use this Daily Free Food Diary

Print out a minimum of seven free diet journal pages (enough for one week).
Punch holes in copies and place pages in a three ring binder.
Keep your free food journal with you at all times and write in it immediately after eating.
(If you'd rather use a 6 x 9" coil bound food journal, click here.)

Go to FULL LIST of Free Printable Food Diary Forms

When to Use this Free Food Diary:

When You're Doing Great and Losing Weight
When You've Fallen Off the Wagon

Use This Free Diet Diary When You're Doing Great

When you're eating well and losing weight you might not feel like you need to record what you eat. It's not uncommon to feel like you have total control, you've beaten your food demons and like you're above using this free food journal when you're "on track."

At times, you may feel "you're above" keeping a written diet diary.

However, writing down what you eat and drink when you're eating right and losing weight will provide you valuable menus to return to when you're not doing so great.

You'll be able to look back and see exactly what you ate for breakfast, lunch, dinner, and snacks when you were losing 2 pounds per week. You can then go back and follow those exact meals if ever there's a time when you "fall of the wagon."

The National Heart, Lung, and Blood Institute proclaims that "record keeping is one of the most successful behavioral techniques for weight loss and maintenance." The Harvard School of Public Health says, "It's easy to eat more than you plan to. A daily food intake journal makes you more aware of exactly how much you are eating."

Use This Free Daily Food Journal When You've Fallen Off The Wagon

The times you least want to fill in your free calorie chart are the times you'll benefit from doing so the most.

In my private nutrition counseling practice, I ask my clients to keep a diet diary. They LOVE to show me the food log when they're eating "perfectly." But then they cancel appointments or conveniently "forget" to bring food records after a "bad" week.

(We usually have a good laugh about it later, as I know very well what is going on...and they know I know.)

I subscribe to the philosophy that there is "never failure, only learning." If you can learn to accept that "bad" days provide you with valuable information about yourself and your choices, then eventually you will WANT to write in your food journal on those days.

Consider it an opportunity to learn and grow when you aren't eating your best.

The times you do your worst eating are the best times to utilize rhis free food diary.

I know, I know. It's the last thing you want to do in those times.

But using this free food diary can help you get back on track. Really.

When do you go to the doctor? When you're sick, or when you're well?

Think of this free diet journal as "a trip to the doctor" to get yourself "better."

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