A good idea on paper

A healthy new you When it comes to weight loss, sometimes the simplest strategies are the most effective - and keeping a food diary is no exception.

It's a good idea on paper When it comes to weight loss, sometimes the simplest strategies are the most effective - and keeping a food diary is no exception. A food diary is not only an invaluable tool in assessing your calorie intake. It can help you to identify habits and patterns you'd like to change. Studies have shown that keeping a food diary can help with weight loss. I highly recommend jotting down what you are eating, if only for a day. This easy, eye-opening experiment will surely surprise you. You will be amazed where your calories are coming from, and how often you eat through the day without even thinking about it. It is an excellent healthy-eating exercise.

Before you get out the pen and paper, keep a few things in mind to make your food diary as effective as possible. Be accurate. That means including the amount and type of food you are eating. Writing a food diary is a great way to keep tabs on your portions and give you an idea of where to cut back. Using measuring cups and spoons will help you gauge what you are eating compared to what an appropriate amount looks like. Also jot down a description of foods - include sauces and gravies, and don't forget extras such as salt, sugar, dressing and butter.

Liquid calories count. Be sure to write down what you are drinking through the day. If you are a fan of juices, fizzy drinks or full-fat milk, you will be surprised to learn how many of your daily calories come from these sources. Make it easy. A pen and paper might work for some people, but others may prefer a different method. Maybe it's recording the information in a spreadsheet on your computer, or emailing updates to yourself. Find what works best for you, and stick to it.

It's all in the timing. As mentioned last week, evenly spaced, sensibly scheduled meals are key to healthy eating. Keeping a food diary with meal times is an easy way to know when you are eating and to help you identify how you can space your meals more appropriately throughout the day. This week's healthy eating challenge: keep a food diary for at least three days to get an idea of your eating habits. Review your diary at the end of the week, then identify at least one area you would like to change and one healthy habit you want to keep up.

* Michelle Gelok