One of the hardest things for my clients is the process of tracking food intake. Why? Because it can be tedious to enter everything you eat. It takes discipline to do it. And quite possibly the most important, it is a humbling experience. So why do I still encourage it so strongly?
Simply put, tracking your food intake is a powerful tool that can revolutionize your health and help you reach your goals. Whether you’re looking to lose weight, increase energy levels, or simply improve your overall well-being, food tracking is the key that unlocks success.
Awareness is the First Step
To truly understand the impact of our dietary choices, we must first become aware of what we’re putting into our bodies. Tracking food intake empowers us to see the bigger picture, to identify patterns, and to make informed decisions. It allows us to take control and make adjustments where needed.
I sit down with a lot of people who say “I don’t eat much”. While that may be true, if you were eating in a deficit you would be losing weight, not gaining or maintaining. I call this the IDEAL diet, which in not ideal. IDEAL stands for I-Don’t-Eat-A-Lot. This type of eating is usually taking in calorie dense foods but not a lot of it. Most calorie dense food is not healthy food.
Uncover Hidden Habits and Triggers
Food tracking goes beyond just counting calories. It helps us uncover hidden habits and triggers that may be holding us back. We may realize that we’re mindlessly snacking during stressful moments or emotionally eating in response to certain triggers. By tracking our food, we can identify these patterns and develop healthier strategies to manage them.
The only way for tracking to help you uncover these triggers is to make sure you input EVERYTHING that goes into your mouth, both food and beverages. I like to joke that all of my clients are non-drinkers because no one inputs their alcohol intake. If you are a craft or IPA beer drinker, did you know that one 12 ounce serving can easily be 180 to over 200 calories?? If you are on a 1800 – 2000 calorie a day plan this ONE drink just blew 10% of your daily calories.
Fuel Your Body with Purpose
Every meal is an opportunity to nourish our bodies and fuel them with purpose. By tracking our food intake, we can ensure we’re getting a balanced diet with the right mix of nutrients. We can identify areas where we may be lacking and make adjustments to optimize our health. Remember, it’s not just about quantity; it’s about quality too!
I encourage my clients to pay attention to their macronutrients; protein, carbs and fats. The SAD (Standard American Diet) is typically heavy on carbs and fats and low in protein. The SAD is one of the primary culprits for our current obesity epidemic.
Personalize Your Approach
One size doesn’t fit all when it comes to nutrition. We each have unique needs and preferences. Tracking our food intake helps us personalize our approach to nutrition. We can learn which foods make us feel energized, satisfied, and vibrant, and which ones leave us feeling sluggish or bloated. Armed with this knowledge, we can make smarter choices and design a diet that truly suits us.
Tracking food also helps me help my clients create a lifelong, sustainable eating routine that they actually enjoy. It’s time to break free from the DIEts and look forward to our meals.
Celebrate Progress and Stay Accountable
Tracking our food intake allows us to see the progress we’ve made. We can celebrate the small victories, like choosing a healthier snack or incorporating more whole foods into our meals. It serves as a reminder of our commitment and keeps us accountable to our goals. Plus, having a record of our food choices also makes it easier to seek guidance from a nutritionist or coach, who can provide guidance based on actual data.
I encourage you to embrace the power of food tracking and unlock your potential for optimal health. By monitoring your food intake, you gain awareness, uncover hidden habits, fuel your body with purpose, personalize your approach, and stay accountable to your goals. Remember, this is a journey, and you’re armed with a powerful tool. So grab your pen and paper (or do what I do and use an app like My Fitness Pal) and start tracking your way to success. Your body and mind will thank you for it.
Radley West 