Diet planning – seven-day diet journal
Martin Hedegaard
Diet planning – seven-day diet journal
When you decide to eat healthier or manage your weight, one of the hardest things is often figuring out what to change in your diet and how to change it.
One of the best ways is to start a seven-day food journal. Keep a small notebook with you throughout the day and write down everything you eat – food, drinks, water, shakes – EVERYTHING.
At the end of the seven days, you look at what you have written down.
See if there are any recurring patterns to identify habits you may need to change, such as eating more fruit and vegetables, drinking more water, or cutting back on sweets.
You'll probably be surprised – often you don't realize what you've eaten!
Also make sure to look at the different nutrients – ask yourself:
- How many carbohydrates do you eat?
- Are you eating enough fiber?
- What type of proteins do you eat, and are you eating enough?
- Have you cut down on the amount of saturated fat in your diet, so that you eat unsaturated fat instead?
Also remember to keep an eye on your fluid intake – make sure you get enough fluids every day.
Once you have a picture of what your diet looks like, focus on the areas that need improvement. Make sure to take one step at a time, introduce changes in small stages, and you will soon be on your way to better eating habits.
The media bombards us with countless messages, and it's hard to know what to believe. A typical question when talking about diet planning:
Is it better to eat five small meals a day than three large ones?
The theory behind eating five small, nutritious meals rather than three large ones is that it is a great way to regulate blood sugar levels, as more regular food intake makes it easier to control your metabolism.
By regulating your meals throughout the day, there is less risk of your blood sugar dropping, and it is easier to control your cravings for unhealthy snacks.
Ultimately, you choose the option that works best for you and your lifestyle. If you are disciplined and can eat three healthy meals a day – then do it! Otherwise, choose five smaller meals.
Use Herbalife nutritional shake or nutritious meal bar as a meal replacement, and have snacks such as a piece of fruit, Herbalife or a protein bar.
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