Keeping track of what we eat every day sounds simple enough, but let’s be honest—it’s easy to fall off the wagon. You might start strong, noting every meal and snack, but then life happens. {Insert my hand raising here!} You get busy, forget to jot down that afternoon snack, and before you know it, your food journal is gathering dust. I’m 100% guilty of this.
For many of us, our eating habits are fairly routine. We eat the same breakfast, grab a similar lunch, and stick to our usual snacks, all while practicing moderation and making generally healthy choices. It works well—until it doesn’t. That’s where the food journal comes in, helping us stay accountable and make more informed choices. But how can we make food journaling a sustainable habit?
Tips to Keep Your Food Journal Consistent
- Start Small: If the idea of logging every bite feels overwhelming, start with just one meal or snack per day. Once it becomes routine, gradually increase your entries.
- Set Reminders: It’s easy to forget to update your journal, especially on busy days. Set a daily reminder on your phone to prompt you to log your meals. Consistency is key, and these little nudges can make a big difference.
- Make It Convenient: If you’re more of a pen-and-paper person, keep your journal in a place you’ll see it—like on your kitchen counter or in your bag. If you prefer digital tools, there are plenty of apps that make food journaling easier and more accessible.
- Use a Phone App: Apps like MyFitnessPal and Macros-Calorie Counter offer user-friendly platforms to log your food, track your macro- and micronutrients, and even scan barcodes for quick entry. These apps often come with added features like progress reports and meal planning tools, making them ideal for anyone who struggles with maintaining a physical journal.
- Track Other Factors: Food isn’t the only thing that impacts your nutrition. Consider adding notes on your sleep patterns, stress levels, exercise, and even your mood. All of these elements can influence your eating habits and overall well-being. By recording them, you get a fuller picture of what affects your nutrition and can adjust accordingly.
- Be Honest and Forgiving: It’s important to record everything, even those indulgent treats or days when you deviate from your usual routine. Your food journal is a tool for self-awareness, not judgment. If you miss a day, don’t stress—just pick up where you left off.
Finding What Works for You
Whether you stick with a traditional journal, go fully digital, or opt for a hybrid approach, the best method is the one that fits seamlessly into your life.
Some days you might prefer the tactile feel of writing, while other times, the convenience of an app will be more appealing.
Remember, food journaling isn’t about perfection; it’s about progress. It’s a helpful habit for staying mindful of what you eat, understanding your dietary patterns, and noticing how other factors like sleep and stress play a role.
Whether you’re jotting it down or typing it out, keep it simple, stay consistent, and let your food journal be your guide to healthier choices and a healthier you!
SAGE-KISSED SWEET POTATO WEDGES WITH SHALLOTS
MAKES: 4 servings DIFFICULTY: Easy
Additional punches of flavors with the spices. However, if you prefer them unadorned, omit the ground sage and simply roast the sweet potato wedges.
3 sweet potatoes (about 2 pounds)
⅓ cup olive oil or avocado oil
1 tablespoon smoked paprika
2 teaspoons ground sage
3 shallots, quartered lengthwise (optional)
Preheat the oven to 425°F. Line a large baking pan with a silicone mat or parchment paper.
Cut each sweet potato lengthwise into ½-inch wedges and place them in a bowl. Pour the olive oil onto the sweet potatoes and toss to coat.
In a small bowl, combine the paprika and sage. Mix well, and then sprinkle the seasoning mixture onto the sweet potatoes.
Toss gently until evenly coated.
Arrange the sweet potato wedges in a single layer on the prepared pan, then distribute the shallots (if using) among them. Roast in the oven for 30 minutes, or until soft and lightly browned, turning over the sweet potatoes after 15 minutes. Serve immediately, with a little more olive oil if desired.
Enjoy!
