What is a "Food Diary?"
Many people find using a food diary very helpful while they are trying to lose or control their weight. By using a food diary, you can easily track the foods you consume and it also makes you solely responsible for the foods you eat throughout the day. By writing down your food intake along with the calories and fat consumed, you can easily pinpoint where you may be having trouble with excess calories. (e.g., do you always get the midnight munchies or have an afternoon snack attack - both of which can add extra calories you really don't need?)

Print a copy of the on-line food diary!

Print a copy of the sample on-line food diary!

How Will This Help Me?
The many tools on the Calorie Control site will help you utilize this food diary and give you a better understanding of the number of calories you are consuming and burning throughout the day. For example, the "Enhanced Calorie Calculator" can be used to determine the number of fat and calories in various foods. Once you have the amounts calculated, you can enter that information into your food diary. Now you can compare this number with the amount of calories needed to maintain your weight. You can determine the approximate number of calories you need throughout the day by using the "Weight Maintenance Calculator." (Be sure to choose the appropriate activity level when using this calculator so that the calories burned through exercise can be accounted for.)

Write it Down
If the idea of a food diary is new, you may find it helpful to use the sample food diary as a guide. Be very specific. Instead of writing "ham sandwich," write down how much ham was actually on the sandwich - was it three ounces or eight ounces? Be sure to include what type of condiments were used (mayonnaise, mustard or both)? And, don't forget about the fixins.' Did you add cheese (how much), lettuce, tomato, etc?

More Food for Thought
The food diary and the calculators provided on this site are merely tools to help you maintain and lose weight. These tools are meant to give you a general idea of the number of calories consumed, burned, etc. This is not an exact science and there are many variables such as weight, gender, muscle mass, etc. that can affect your caloric needs. These tools are not intended for:

• Pregnant or nursing mothers
• Anyone under the age of 18
• Frail, elderly persons
• Those in poor health

If you have questions regarding a weight loss plan, a healthy body weight or other medical related questions, consult your physician or health care provider.

Print a copy of the on-line food diary!

Print a copy of the sample on-line food diary!

Click here to return to the Enhanced Calorie Calculator