Printable Food Diary

Keeping a printable food diary can be one of the most powerful things that you can do to get healthy and lose weight. One kind of food diary is a simple record of everything you eat and drink, along with information such as what you were doing, who you were with, and where you were. It also helps to write conclusions and solutions to problem seen after recording a days worth of information.

Why can this printable food diary be so powerful?  It helps you be aware of your own eating and drinking behavior.  As you become aware of this behavior you can  discover ways to improve your eating.  Sometimes the solutions are more enjoyable than the bad eating behavior.

Print out this food diary and use it for a couple of days.  Make sure you use it during the week and during the week-end, as your eating habits can be very different on these days. After completing the food diary for a couple of days, come back to this page and answer the questions below. The questions will let you know what you are doing well and what needs improvement.

print out this food diary and answer the questions.

If you would rather print this in PDF, try this link:

printable food diary (pdf)


Were you eating more healthy at home at work or when you went out?

When away from home, where did you eat more healthily? 

Were you sitting and thinking about your food when you ate?

At home were you at a table, in the den, or in the kitchen…?

Which rooms in the house did you eat the most healthy?


Did you go more than 4 or 5 hours without eating only to find that you could not conrol your eating once you started?

Did you eat too quickly? (less than 20 minutes)

Was there a schedule to your eating, or did you just eat when the opportunity arose?

What were you doing?

Did you nibble while cooking or cleaning the food?

Were you watching TV?

Were you driving?

Were you reading or some other activity?

Who were you eating with?

Did you eat more by yourself or with others?

Who influence you to eat healthy and Who influenced you to be bad?

How were you feeling?

Did any mood influence you to eat more?

Did any mood make you want to be healthy?

Did you have any specific cravings?

How did you feel after eating in each of these cases?

Was there a healthier way to have satisfied these cravings?

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