The benefits of a food diary!
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Do you always know exactly what you ate in one day? Probably not! Because before you know it, you have just put an extra snack in your mouth that you will have forgotten after an hour. And that can happen quite often. That is why it can be very helpful to keep a food diary.
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This shows you exactly how much you eat, which nutrients you are getting in and whether you need to change your diet. These are the benefits of a food diary!
Keep food diary
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You plan to change your diet. There can be various reasons why you want to change your diet. Maybe you want to lose weight or eat more protein because you exercise a lot. But to be able to see whether you are on the right track and whether you are achieving results, it is very important to keep track of your behavior.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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And you can do that through food diary. It may take you some time to keep a food diary, but it's mostly a matter of getting used to. And it will be of great benefit to you, because you can see exactly what you started with and whether you might need to change something in the long run.
What do you put in a food diary?
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How you complete a food diary is a personal choice. It also depends on what you want to achieve with a food diary. In any case, always enter what you eat and drink in a day. But then everything. Even if you put something in your mouth very quickly in between. Nowadays there are a lot of apps with which you have really done that.
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Only in this way will you have a good overview. In addition, include what nutrients the foods you have eaten contain. Consider, for example, calories, carbohydrates, proteins, fats, etc. Here too you have very handy tools so that you don't have to do the math yourself.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Often these tools also immediately know how many nutrients you have ingested. Very handy! But your food diary remains a reference book based on your personal choices and reasons why you want to keep one. Two useful calorie counting applications are MyFitnessPal and FatSecret.
Benefits of a food diary
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A food diary really has a lot of advantages. This is what you do it for:
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A food diary ensures that you have an overview. You see exactly what you have eaten in one day. And so also at a glance which nutrients you have ingested and how many calories.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Numbers that you often don't know without a food diary and that you may even be surprised about at times. Because you may be consuming a lot more calories than is necessary. With a food diary you make that clear and you can do something about it.
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If you keep your food diary for a while, you will discover patterns in it. For example, you can discover that you are structurally getting too little protein. And that means you can take action to make sure you're getting enough. Without a food diary you have absolutely no insight into this, because you simply do not know how much of your recommended daily amount you are getting. [! 183772 => 1140 = 11!] Food diaries are perfect tools for pursuing your goals. You can tell yourself that you want to lose weight or eat more vitamins, but with a food diary you can really see the results on paper.
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This way you can immediately see whether you are on the right track or whether you need to make changes in your diet. Because maybe your goals are not completely realistic. Or are you still eating too unhealthy? A food diary makes your goals measurable.
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Because you often see a lot less well what you achieve without a food diary, it can cause you to get into a rut. But with a food diary you can see exactly what you are achieving. And that can give a very positive boost and energy to go even further for your goals.
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In addition, keeping a food diary is really fun to do, because it is a piece you can be proud of and achieve results with.