This is just one example to show you what is needed to track caloric intake, and then make a plan for effective healthy weight loss with your healthcare provider.
Feel free to print and use this food log, or use it as inspiration to create your own log in a notebook or document.
Click to download the PDF for printing:
The important part is to write things down as fast & accurately as possible.
You can figure out the calories and nutritional breakdown later, or at the end of the day, week, etc.
Use the notes to track any symptoms, or anything your health care provider has asked you to track (bowel movements, indigestion, hives etc).
Calories, Proteins, Carbs, Fats?
Here are some free, user-friendly tools to help you search and find the calories in a given food or meal:
MyNetDiary’s Food Database:
https://www.mynetdiary.com/foodSearch.do
WebMD’s Food Calculator:
https://www.webmd.com/diet/healthtool-food-calorie-counter
Other Options for Food Tracking
You can create a journal with:
- A Notebook — often easiest for many people.
- A calendar is another option.
- Paper is just fine! Use what you are comfortable with.
If you prefer tracking on your phone there are a few apps that can make this easier:
MyFitnessPal, Loseit and Chronometer are the most popular food-tracking apps, they all have free versions that will help you log meals & track calories.
If you use a Samsung phone, the Samsung Health App is good free option.