Why keep a diary:

Guidelines for keeping a diary:

• Become aware of your eating habits
• Spot problem areas and take action
• Plan changes and set goals to motivate you
• Make conscious food choices

• Fill in the diary right after you eat: don't leave it until later!
• Write down everything you eat and drink
• Think about the reasons why you are eating. Are you hungry, or just bored or upset?

Food groups and portion sizes

Starchy Foods

1 slice bread, tennis ball size rice, 1 medium potato More

Fruit

2 small fruit, 1 medium fruit, glass of fruit juice More

Vegetables

3 heaped tablespoons, 1 bowl of soup More

Meat and alternatives

Half a chicken breast, 2 eggs, 3 tablespoons beans More

Dairy

Small glass milk (200 ml), 125g pot yoghurt, matchbox-sized piece of cheese More

Fats

Spreads, oils and dressings with target of 1oz or 30g of low fat options or 0.5oz or 15g full fat options More

Sugars

Sugars, confectionary, cakes and high fat snack food with a target of 0 More