If you Bite it, Write it!

I’m not really sure which Dietitian  originated the saying but I repeat it over and over again. When I get myself into crazy weeks where I feel that my eating habits are starting to spiral out of control because of my schedule or if maybe I’ve gained a few pounds that I can’t seem to explain, I follow the advice. It’s simple. If you bite it, write it.

It is amazing how much just writing down what you eat can make a difference in both the nutritional value and the amount of the food you eat.  I have started my food journal again this week.  It is important for me to double check myself every now and then.  It is only fair that as a dietitian I follow my own advice.  Plus, if I have to write it down I definitely skip the extra  cheese on my sandwich or stay out of the cookie jar.  Just now for lunch, I opted for pineapple with my sandwich instead of the leftover bag of tortilla chips from our family get together this weekend because i didn’t want to write down chips!

It goes beyond that, I also write down who I am eating with.  I notice things.  I am more likely to have one extra margarita if I drink them with my neighbor :) and if I walk with the walking crew in my neighborhood I end up eating a homemade fruit & yogurt popsicle that adds 80 calories making my net calorie burn less than I had hoped.  I also keep track of my location.  I tend to eat more sweets if I visit my mother-in-laws house. If I eat at my mom’s house I definitely get my veggies but I love her cooking so I probably eat bigger portions too. I have also discovered that if I am entertaining at home, I eat less that if I go to a party or bbq at someone’s house.  I guess I am just busier!  For this concept to work, to learn from it, and use it to your benefit, you have to write everything. Even that little piece of chocolate that you find on your coworkers desk applies.

You can use a phone app or web based analysis to keep track if you want to use the info to determine calories, fat, carbs, fiber, etc.  For me, Pen and Paper and a Cute Notebook work best!  I can pick up trends and patterns and can quickly approximate if I am meeting my dietary needs.  I keep track of foods, portions, people& places.  I jot down the time too. Make sure you start with writing more. As go you, you can find out what will work best and what info you really need.

So if you are trying to slim down, improve your cholesterol, bring down your blood pressure, or just eat a little healthier maybe you should give it a try.  Repeat after me:  If you Bite it, Write it!