Pencil in your health.

I don't believe in diets. What we eat in the course of a day matters. And, besides, the root word of "diet" is Greek for "manner of living." An ideal diet isn't a short-term program that we hate and can't wait to break all of its rules. Real health and fitness doesn't come in quick-fix neat packages with huge promises attached (sorry). Health comes from conscious living, from eating well and balanced (I consciously choose to eat chocolate to balance out all greens, eggs, and yams). Quite simply, how we eat reflects how we live.

Research and my own professional experience prove that people who pay attention to what and how they eat get better health results than those who don't. Food journaling is one of the simplest ways to pay attention, and it's also proven effective by research. The National Weight Control Registry publishes research about people who have been successful losing and maintaining their new weight. They found that, of all participants in their study, 98 percent of them modified their food intake and 94 percent increased physical activity.

No matter how you like to eat, you can learn about yourself and your behavior patterns with a good written record.

How do you know what to change in your diet unless you clearly see what you've been up to? You just might crack the code on how you eat, and how to eat with food journaling. No more secrets and sneaky eating allowed – be honest and put it all on the page. If you prefer a digital app for that, check out online solutions for tracking your food choices.

Every body is different, but we are all human. We all need enough calories but not too many, loads of different nutrients, clean water to drink, and an awareness of why we eat the way we do. I suggest you find a notebook you can designate as your food journal. Each day, record what you eat and an approximate amount or serving size, as well as the time of day that you consumed those calories. No matter how you like to eat (see our accompanying article about raw, vegetarian, and vegan lifestyles) you can learn about yourself and your behavior patterns with a good written record. Once you've written in your journal for a week (including work days and weekend days), pat yourself on the back and prepare to put that information to work. Here are top suggestions for changing sneaky patterns that make a big impact.

Plants

Notice the presence (or absence) of plants in your diet. When you look at your food journal make a note of every plant you eat whether it's squash, bananas, green beans, green peppers, or navel oranges you're noshing. Plants have nutrients, fiber to keep you full, and relatively few calories. The more plants the better; some professionals recommend consuming 30-60 percent of your calories from vegetables alone.

Parched?

Drinking your calories can sabotage results. It could be cocktails, daily cappuccinos with whip, soda, or juice. Choose water or hot tea more often and save yourself the extra couple hundred calories.

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Portions

Eat enough, but not until you’re stuffed. Watching portion sizes is a great way to reduce overall eating to a healthy level while enjoying some of your favorites some of the time. Pay attention to whether you actually feel hungry and how you feel after you eat.
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Protein

Eating eggs, beans, rice, legumes, fish, nuts and other protein sources help keep you full and satisfied. They also give your body the amino acids and nutrients necessary for building muscle, which in turn boosts metabolism. It’s a win-win, so dig in to protein throughout the day.

Keep it Positive!

If you have a great day, give yourself a gold star and call a friend. If you have a bad day, figure out why and still call a friend to help you problem solve and plan ahead. One day won’t undo weeks of hard work. Your journal is a tool to increase awareness and hold you accountable for reaching your goals, so use it frequently and wisely.

It’s time to get serious about all our solid new-year intentions. Know that the road ahead is paved with more energy, greater health, and intelligent food choices to fuel your workouts and your workday. Enjoy new awareness and wisdom from food journaling, and eat well.