Nutrition is an evolving field, so counseling strategies and dietary plans greatly vary, and many are unsuccessful or simply unrealistic. But there is a strategy that works. It can be summed up in only three words: Writing it down. Whether your goal is to lose weight, manage disease, or simply be healthier, keeping track of what you eat and drink in a journal is an effective way to change your dietary habits and choices for the better.

The consistent success of this strategy is the basis for Bite It and Write It, a structured food journal and easy-to-follow nutrition guide developed by four nutritionists who have used the technique in their own counseling practices. The book presents ten healthy goals (one for each week of the journal) and lets you record your daily food consumption, water intake, and physical activity as you work towards them. To help you along the way, the authors supply a wealth of nutritional advice that will empower you to change the way you think about food and become more committed to improving your health. Getting in the habit of writing down what you eat is the beginning of true lifestyle change, and Bite It and Write It makes it possible for you to take this essential first step.

• Use the daily food logs to track your intake of calories, carbohydrates, sodium, and water; record calorie-burning activities; and reflect on your progress or goals.

• Learn how to properly plan, prepare, and portion your meals and snacks.

• Find out how to navigate high-calorie restaurant menus and snack-filled supermarket aisles for healthier options.

• Consult calorie guides for commonly consumed foods, concession stand snacks, and chain restaurant cuisine.

• Discover creative ways to replace eating with fun activities--and say goodbye to your days of overeating, emotional eating, and mindless eating.

Excerpt

It is as simple as this: Writing down what you eat is the first step towards a healthier lifestyle. People who keep track of their eating and exercise habits lose more weight and keep it off. This is why your food journal is the key to reaching your nutritional and weight loss goals.

Why is a food log the secret to your success?

· It makes you accountable. Being accountable for everything that goes in your mouth makes you more mindful and forces you to think twice before eating.

· It helps you plan. Planning meals, snacks, and exercise is essential to maintain a healthy lifestyle. Whether your goal is to lose weight, tone up, or simply eat healthier, being able to see how much or how little you have eaten and exercised will help you to form weekly goals. You will find that setting smaller goals on a weekly basis achieves lasting results.

· It pinpoints your problems. Everyone has personal weaknesses that can stand in the way of weight loss success and optimal health. Keeping a journal will allow you to identify these obstacles more easily and ultimately overcome them.

· It will keep you motivated. Writing down your progress and nutritional plan forces you to reflect on your goal, which keeps you focused and motivated.

· It assists you in setting realistic goals for yourself. This food journal sets up a ten-week plan that aims at long-term success. Smaller goals will help you focus week to week on what you need to do. Each week, you can reflect on your progress, feel good about your accomplishments, learn from your mistakes, and move forward towards a successful and healthier future.

Although the meaning of “success” varies from one individual to another, there are certain basic rules of nutrition that are necessary for weight loss, disease management, and healthy living in general. This food journal identifies ten goals that, when met, have long-lasting health benefits. In each week of the journal, you will learn how to fulfill a new goal and incorporate it into your daily life. We have included useful tips, information, and charts to aid you in your ten-week journey. At the end of these ten weeks, you will look in the mirror and see a new you.

The journey outlined in Bite It and Write It can be fun and exciting, and at times, frustrating and intimidating. This guide was written to optimize the positive aspects of the journey and alleviate the more difficult ones; it also serves as a way of maintaining a strong commitment to your weight loss and nutrition goals. Use this journal, either independently or with a nutritionist, to track your progress, remain excited and motivated, and ultimately, arrive at your goal.