Next Level Food Journal

March 25, 2019 Matthew Bench

I made my own daily food tracker because all others stink. Help yourself, it’ll help you like it has my clients.
Copy and paste this into a word document and print one sheet per day.
“What you measure, improves!” Someone at Some Point
You can measure trends such as “wow it seems like I don’t feel as well rested on the days after I ate dairy" or “dayum my stomach was slightly upset/knotted the past few times time I ate pork“
By “setting” I mean what atmosphere you ate in. Tracking whether you ate on the go in the car or in a relaxed and present state
Git’er done.

For additional nutrition guidance see my other article.

Date__________

Food/beverage, amount, cooking oil type time setting

Meal 1: ________________________________________________| am/pm | ________________

________________________________________________| am/pm | ________________

Meal 2: ________________________________________________| am/pm | ________________

________________________________________________| am/pm | ________________

Meal 3: ________________________________________________| am/pm | ________________

________________________________________________| am/pm | ________________

Snacks:(including coffee/soda/gum/candy)____________| am/pm | ________________

________________________________________________| am/pm | ________________

⬜⬜⬜⬜⬜⬜

___ Gut tightness/comfort

___ Skin clarity/color

___ Sex drive

___ Mental clarity (Creative/productive stamina)

___ Physical Energy

___ Joint comfort/inflammation

___ Sleep quality/quantity

Questionnaire

Sleep quantity average per weekday and weekend day?

How often do you eat in the car or on the go?

How often do you choose organic options at restaurants / grocery?

What’s typically the earliest and latest you’ll eat anything?

Estimate average water intake daily.

Average hours of sunshine per week.

Slow/fast/average eater?

List cooking oils you commonly use.

How often do you sit for periods longer than 30 minutes at a time?

Do you have compulsion(s)

With free food?

With food that has been gifted to you?

In a setting of shared food competition?

When finishing your plate?
In socially driven appetite/choices at events/meetings?

When bored/stressed/lonely?