Food Log - wholeselfwellnessct.com€¦ · hunger scale. Eat slowly and savor every bite of your food. Learn your body’s cues and stop eating when you are a “3-4” Cut back on

Time Food/Drink & Amount Mood/Feelings How hungry were

you at onset?

0-5

How hungry were

you at completion?

0-5

Food Log

A personal awareness and tracking log

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Eat mindfully: Eat when hungry-not when bored, restless, or for any

other reason. Rate your hunger. Eat when you are a “2” on the

hunger scale. Eat slowly and savor every bite of your food. Learn

your body’s cues and stop eating when you are a “3-4”

Cut back on those sugar-sweetened beverages: These can add

empty calories causing a significant weight gain over time. Cut back

or stop completely and you could lose at least 10 pounds a year

without even really trying.

Drink your water! Aim for half your body weight in water each day. Your skin will

glow, your eyes will look brighter, you’ll have more energy, sleep better, and feel

better overall.

Protein! Add lean protein to every meal and snack. You will build lean muscle and

burn fat and calories more efficiently.

Eat the rainbow in fruits and vegetables: add to each meal. Be creative!

Hunger Scale 0: starving 1: really hungry/irritable 2: I could eat 3: comfortable

4: full 5: extremely full/uncomfortable

DAILY GOALS

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