Even before I was a trainer I believed in the value of logging calories – and I still do. Before the days of smart phones I would keep track of everything in a notebook. Then along came great apps like LoseIt and MyFitness Pal which made it much easier to log my caloric intake.
Because I still believe in the value of food journals I want to take a few moments to share with you the benefits of keeping one of your own.
Food Journals Create Awareness
Many times we aren’t aware of how much we are actually consuming. By keeping a record you can take an honest look at your caloric intake for the day. This can be extremely eye opening and can raise your awareness to areas you may be able to cut back. For instance, many people don’t recognize the calories associated with beverages because it’s not a meal. Eliminating juices, coffee drinks with heavy syrups, and reducing alcohol intake are an easy way to cut back on unnecessary calories.
Food Journals Establish Accountability
When I logged my food I paused to think about every food choice. Did I really want Hershey kisses bad enough to account for 200 calories of my daily allowance? Probably not. By tracking your food intake you are much more likely to think twice about a food choice rather than just mindlessly consuming it.
Food Journals Reveal Patterns
There are a number of things you can learn about your eating patterns through food journals. Do you snack more at night if you skip breakfast? Are you always looking for something to snack on at 3pm when the kiddos are getting home from school? Do you crave junk food after consuming alcohol? These are just a few examples of what you might discover through food journaling. We all have our own patterns and food journaling is a great way to learn more about your own.
Food Journals Reflect Nutritional Deficiencies
Many times we are not getting the proper balance of carbs, proteins and fats and through food journaling you can discover which areas you may be under or over-consuming. Thankfully most of the apps available now will give you a breakdown of your nutritional intake. In general this is what you should be consuming:
- Protein: approximately 50 to 70 grams (depending on body size) or 12 – 20% of your caloric intake
- Carbs: a minimum of 125 grams, optimal 350 to 400 grams or 55 – 65% of caloric intake **NOTE: these are healthy carbs from fruits and veggies, NOT processed carbs found in pre-packed and processed foods
- Fat: approximately 30 to 65 grams depending on caloric consumption, or 25 – 30% caloric intake
So with all of these benefits why in the world would I stop counting my calories? I’ve been working towards clean eating for many years. In fact, my daughter Ella once told me that I must have different taste buds from the rest of the family since I chose carrots over chips for a snack.
I’ve recently discovered that for me, food journaling makes me overly obsessed with calories. As a result I make some very poor and damaging choices.
For instance, I am so fearful of going over my calories that I am likely to skip a meal (maybe even two) to compensate for the pizza I am going to eat for dinner. I’m so obsessed with staying within my limits that I limit my protein intake to avoid the extra calories. So in my effort to be healthy, I’m achieving the exact opposite: a screwed up metabolism and a body vulnerable to sickness and injury.
So I stopped journaling and started focusing on three things:
- Recognizing Hunger
- Portion Sizes
- Smart Choices
I’m no longer bound to meal time because the clock says so. I am listening to my body and eating when I’m hungry and stopping when I’m full. Sometimes that means breakfast is only a green smoothie. Other mornings it may be a smoothie and egg whites. Which brings me to…
I am concentrating on staying true to portion sizes. Anything, even pizza, eaten in the proper portion size and moderation can be a part of a healthy lifestyle. So now instead of starving myself all day for pizza, I make sure that I also have a salad with my pizza.
Having a salad with my pizza is just one example of making smart choices. I’m far less likely to eat 4 slices if I start with a salad. Not only will the salad help to fill me up but it is a great reminder of what good food tastes like as compared to fatty processed food.
So I’ve stopped counting calories because for me it was becoming a destructive behavior. Rather than feeling oppressed by food, I feel empowered to make the right choices.
My goal in sharing this with you today is to empower you to discover what works best for YOU. Life is not a one size fits all. For some, food journaling is the exact tool that empowers them, if that’s you – I encourage you to keep it up! I whole-heartedly believe journaling can be an integral part of a healthy lifestyle, however, it is just not a tool that works for me.
When it comes to living a healthy life take time to consider what helps you to feel the best about yourself – if something makes you feel worse about yourself, find a new way.