Those looking to lose weight or simply improve their eating habits will likely benefit from keeping a daily food journal (also known as a food diary or food log). To help keep it organized and consistent, dieters can make their own free food journal template easily on their home computer.
A food journal provides many benefits but first and foremost, it helps build awareness. Most people eat mindlessly, out of habit or routine. Keeping a food journal encourages conscious eating behaviors. By writing things down, a dieter is able to clearly see what he or she is doing and the impact it is having on health goals. A food journal also helps identify patterns and triggers for unhealthy behavior.
Tools Needed to Create a Free Food Journal Template
A food journal doesn’t need to be elaborate or complicated. In fact, a simple outline will make it easier to keep up with. It also doesn’t need to be expensive. While many weight loss centers and health food stores sell food journals, it’s easy enough to create a template at home and avoid the unnecessary spending.
The easiest and fastest way to create a food journal template is on the computer using a spreadsheet software program like Microsoft Excel. Individual pages can then be printed out as needed.
How to Set Up a Free Food Journal Template
In Excel, first make the page layout orientation “landscape.” The top row will provide the labels for the various columns which will be filled in appropriately throughout the day. Label the top row with the following:
- Label cell A1 “Date/Meal.” This is the column that will show the date and the meal, whether breakfast, lunch, dinner or snack.
- Label cell B1 “When.” This is the column that will indicate the time of day the meal was eaten.
- Label cell C1 “Where.” This is the column that will show the location of the meal, whether it was eaten in a restaurant, at home, at the office, at a friend’s house, etc.
- Label cell D1 “With.” This is the column that will show who the meal was eaten with, whether it was enjoyed alone or with others.
- Label cell E1 “What/How Much.” This is the column that will show the details of the foods eaten, the type as well as the amount.
- Label cell F1 “Notes.” This is the column that will provide space for noting additional information such as feelings, whether physical or emotional, or other concerns that are possibly impacting diet or health. Some may choose to note specific health or weight goals and the progress being made towards achieving these goals.
Now, expand the size of the cells so there will be enough room to keep accurate notes in each column. It is helpful to keep the food journal template all on one page. It is typically easiest to fill in the form by hand so provide space that suites the writing style of the person who will be using the template. As a general guide, the following dimensions tend to work for most people: make columns A through D 110 pixels wide; make column E 215 pixels wide; and make column F 180 pixels wide. Row height works well at about 80 pixels. With these dimensions, eight empty rows can fit on one page. So, generally, one page of this food journal template will be used for about two days and then it will be full.
Print the food journal template and make sure the cells are big enough. In order to make sure the boxes of each cell appear on the paper when printed, highlight all of the cells that should be included (both across and down), right click and select “format cells.” In the “borders” tab, choose the border style. This helps keep things organized on the page.
Once happy with the template, print several pages. Keep the current page being used handy throughout the day so making notes is easy.
A daily food journal is an excellent way to build more awareness and improve dietary behaviors. Creating a free food journal template at home makes the process simple and organized. Use these instructions to make your own food journal and get started tracking dietary intake today.
Those who are seeking more assistance achieving weight goals are advised to read Tips for Healthy Grocery Shopping: Make Smart Food Purchases and Tips for Healthy Portion Control.
Christine Scivicque - Chrissy has been a passionate student of personal development for over 15 years. With a Bachelor’s Degree in Business Administration ...
