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Healthy Diet Plans >>  Diet and Weight Loss >>  Daily Exercise and Diet

Food Diary for Daily Food Diet and Exercise

A food diary is a simple guide to good health. It helps in recording the intake. The quantity of food with the time at which it is consumed is noted down. Record a food diary in a regular manner, as it takes at least three initial days to understand the same. A diet plan is an essential part of a food diary or vice versa.

A food diary also helps to plan a healthy meal plan. Intake of water is also recorded. The quantity of every food or meal helps one to understand the food intake.

A diet meal plan is the adherence to a particular pattern of diet, at regular intervals. For instance, a diet food plan for weight loss involves, moderate protein and high fiber foods. A healthy diet eating plan helps in healthier overall well being of the individual. A positive mind set is vital for a proper eating plan. Avoid stress and provide incentives. This is one of the best ways of adherence to a nutrition diet plan. Choice of right kind of food determines the health of an individual. Serving sizes also matter to a great extent. Avoid second servings and stick to the quantity.

Diet exercise is the mantra for present day health. A combination of diet exercise plan provides success in majority individuals. A number of diet exercise myths are common. Weights are not for women, crunches and flat abdomen are some of the commonly heard myths. Fitness diets in conjunction with regular exercise helps in weight loss. It also prevents any infection and disease and makes the individual less susceptible to the same. Workouts, done regularly, help a great deal in keeping oneself healthy.

Fitness diets include a low fat, high fiber and high protein diet. Regular workouts call for an increase in the protein requirement. Foods such as vegetables, fruits, whole grains and cereals are good source of complex carbohydrates. Animal sources are a good source of protein, such as fish, egg, meat and poultry. Vegetarian sources of protein include beans, soy, milk and milk products.

Protein, in addition to fiber provides satiety, thereby decreasing the appetite. Thus, it contributes to weight loss. High calorie foods and junk foods are not a part of fitness diet. Trans fat containing processed foods are a strong 'no-no'. Fresh and whole foods are good substitutes to refined foods. Counting calories is yet another way to record your intake. 

It is always good to maintain records in a small notebook before you start any diet or exercise plan. For example –
  1. Time of each meal is to be noted.
  2. Specifically note, amounts of foods that you ate and drank at each meal.
  3. Were you hungry?
  4. Were you relaxed, stressed, guilty or angry?
  5. Estimate portion sizes
    • Palm size is about 3-4 ounces of protein.
    • Fist size is about ½ cup vegetables, rice or pasta.
  6. Did you eat at home, work or party?
  7. Physical activity of the day has to be recorded.
  8. Strictly weigh yourself only once a week.
Look back over the entries after a week or two to see what type of an eater you are. Remember this is a self-test with no wrong answers and no grades. After you have analyzed yourself, start to adjust your eating and exercise habits slowly, one step at a time and change from poor eating habits to good ones.
Submitted on February 24, 2009