Food Intake Journal

What does Food Intake Mean?

To put it simply, food intake is the amount of food that someone consumes. People who want to start measuring their food intake usually use a food diary or food journal. Usually, the unit that is used to show the indicator is the portion, weight of the food, or calories. It depends on the dietary plan or goal of the user.

Other things that people usually write in their food journal also include the type of macronutrients: fat, carbs, protein, and fiber. Macronutrient is important as it is the source of humans’ energy and the foundation on which the body functions. 

• Fat: A healthy amount of fat can help the body store energy, boost cell growth, and protect the internal organs.
• Carbs: Carbs are the primary source of energy for the body. It also helps ensure the brain functions and protects the digestive system.
• Protein: Consuming the proper amount of protein will help the body to balance the glucose, build muscle, and boost metabolism.
• Fiber: Fiber is a part of carbohydrates that is sourced from plants. Consuming a healthy amount of fiber will help the body to regulate the digestive system, lower cholesterol, and help you to stay full longer.

The amount of each consumed macronutrient could vary depending on the person's gender, weight, medical condition, and daily habits. Hence, it is best to consult with your doctor first before you decide to make a food intake journal.

How to Measure our Food Intake?

Measuring our food intake can be done by weighing the meal with food scales, counting the calories through the food packaging, using kitchen measurements (spoon, cup), hand portioning, or by taking pictures (digitally by using an app).

Here are some recommended methods to measure food intake by experts:

• The Food Record: A comprehensive way to track all foods, drinks, and dietary supplements consumed. Ideally, to make the record more specific, we should weigh and measure the meals, even though it is also possible to estimate them.
• The 24-hour Dietary Recall (24HR): 24HR is a meal tracking method by assessing the meal intake over the previous 24-hour.
• Food-frequency Questionnaires (FFQ): The FFQ tracking method evaluates the meal intake of an individual in a specific period of time, generally in a longer reference period. It also tracks how often the individual consumes a certain food.

Each tracking method has its own perks and drawbacks; the decision to pick the strategy depends on your capabilities and situation. However, some experts stated that the 24HR method is the most accurate way to assess consumed food and nutrients.

What are the Benefits of Keeping a Journal About Our Food Intake?

Making a food intake journal has a lot of benefits, especially for people who want to start a healthier lifestyle. This journal can help us understand and assess our eating habits and patterns. It will also help us to track all of the nutrients we consume on a regular daily basis. Some perks that you can gain by tracking your meals with a food diary or a food journal are:

• A start for a healthier life
• Acquiring more balanced meals
• Tracking dietary plan for weight loss program, weight gain program, or specific medical condition
• Identify an individual's dietary patterns

What Information Should We Put in a Food Intake Journal?

Simply, there are three key components of an ideal food journal:

• Write all the consumed meals you take. It is better to be specific about what kind of food or drinks you consume, including how they are prepared and every condiment that comes with the meals.
•  Put down how much you consumed at every meal. It can be in the form of weight or portions. If you are in a situation without any measuring tool, you can estimate the portion by sight.
• To complete all the required information, you should also state when you are eating in terms of hours. 

How to Use the Food Intake Journal Printable?

The Food Intake Journal Printable is a rather easy and simple template to use. All you have to do is download your desired template and print it out! After that, you can use the template right away by filling out all the required information regularly. To track your progress better, you can also use a weight watcher journal as an additional diary and to pursue a healthier lifestyle!