Quick check in, how was your week? Step up on the scale for me... any challenges this week? Okay, let's get out that food journal. Cue cold sweats. You know, I had it, but I must've left it in my car (this may or may not be accompanied by some light rummaging if there's a bag present)... or on the counter... Maybe the journal is there, but oops, it's not complete. Missing a meal or two here, or perhaps entire days, maybe just yesterday was filled out haphazardly in the waiting room.
That's not to say that no one does it. Plenty of our clients here at NG fill it out. Some without complaint, others ask within seconds -- again? Can I stop this yet? So where does this resistance come from? Maybe it's annoying, having a little book to carry around. Maybe you just forget, after all, Morgan Spurlock taught us all about the 28-days-to-change-a-habit-rule (recent research out of the UK suggests as little as 12 days with high motivation, though the anecdotal evidence says much longer). So, in my own non-scientific way, I've compiled a list of barriers to filling out the food journal, and hopefully, a few ideas on how to overcome them:
Reason 1: I don't have time - I've done a food journal in the past, it's usually a pretty standard part of the education experience to become a dietitian. Some of us do it in a counseling class, or even in nutrition education, but human nutrition 101 will usually involve keeping a journal for anywhere from 3 to 7 days, followed by use of a nutrient analysis software to help us analyze the data. I gotta say, I wasn't the best about it the first time around (neither were my subjects, usually a friend or family member that's willing), but once you get past the initial resistance, I don't think I've ever spent more than about 5 minutes (total) on a food journal during the day. Maybe 2 minutes per meal just to get it all down, if I'm being particularly verbose about what was going on that day. So while it may feel like a lot of time and energy, it really doesn't take too long.
Solution:Get it done when you finish your meal. It doesn't take as long to do, especially since you aren't racking your brain -- was that 1/2c broccoli or more like 3/4? Did I butter my toast this morning? And 30 seconds later you'll be out the door and on your way!
Bonus: It'll be more accurate too, all the better for you to turn in to your dietitian.
Reason 2: I forgot I'd say for most people, especially in the beginning stages, this is probably true. I've been eating meals for well over 20 years now. And I have a particular formula. Decide what to eat, grab a plate, prepare the food, put it on the plate, grab some silverware, eat it, put away dishes, move on with my day. That's a long time to make a routine, and suddenly start changing the steps. So what do you do? How can you possibly remember that there's this new step in your meals?
Solution: Put your food journal somewhere memorable.On the kitchen counter, where you'll see it. Integrate it into your routine. Do you cook and follow a recipe? Great! What better time to jot it down. As you line up the ingredients, make a few quick notes about what's going to be on your plate. Go out to eat a lot? You can keep a small journal in your pocket to take quick notes on, and if needed, transfer the information to your regular journal. Pack a lunch? You can slip the journal in with your lunch, or even fill it out as you prepare your food. Eat at the same time every day? Set an alarm on your phone, it will ping to remind you -- time to journal!
Bonus: Making this habit early in the process gets you moving along with your dietitian, and that means you can move on with your nutrition that much quicker!
Reason 3: I left my journal at home. I go-go-go-go!! If the tiny pocket journal from #2 isn't something that appeals to you, there's another option. As a dietitian, I prefer for my clients to have a separate food journal. I like it because it physically separates it from everything else going on, but again, any food records is better than no food records.
Solution: Some clients really click with using their phone. It's a pretty genius idea, it's always with you, and using a note-taking app affords you all the advantages of writing time, type, quantity, preparation method and even feelings (hungry, full, tired, etc) that were going on at the meal.
A word of caution: I love the note-taking apps. There are dozens out there, free, paid, and they can do all kinds of fancy things. Most phones even come with one built in. Seriously, go for it. But many apps specifically made to be a food journal can be overwhelming. They allow you to log all kinds of things, which may or may not be relevant to your course of treatment with your dietitian. There is such a thing as too much information, so if you choose to use one of these apps, discuss it with your dietitian and see what's a best fit for you.
Bonus: Some apps, such as Rise Up or Recovery Record give you the option to connect with your dietitian on a digital level. You may even find that the phone helps develop the habit, and then you can move to a written journal for a bit more freedom in the way you log your meals and interact with your dietitian.
What's your biggest barrier? Anything in particular that makes this an annoying daily task to complete? Let us know, and we'll crowd source solutions in the NG office!
- Les, MS RD LD
No comments:
Post a Comment