Here’s an example 
                                                                                                                                                                                                                                     of how to 
                      10                                                                                                                                                                                                        fi ll out a food 
                                                   SAMPLE FOOD DIARY                                                                                                                                                                      diary
                      The Har                    TIME                                 PLACE                      WITH WHOM                            ACTIVITY                             MOOD                              HUNGER                               AMOUNT                                         FOOD                                FRUITS                            FULLNESS                                FILLED OUT 
                                     (record start and                           (kitchen,                      (alone, or                           (reading,                     (neutral,                            (rate from                                                                                                                 OR VEGE-                     (after eating:                               JUST BEFORE 
                      v              end time of meal                            living room,                   with family,                         watching                      happy, tense,                        0–5,                                                                                                                         TABLES                     1=still hungry                                   OR AFTER 
                      ar             or snack)                                   bedroom,                       friends,                             TV, talking,                  depressed,                           0=no hunger,                                                                                                                                            2=quite satisfi ed
                      d Medical Sc                                               car, desk                      colleagues)                          cooking)                      angry, bored,                        5=starving)                                                                                                               (number of                    3=uncomfortable)                                   EATING? 
                                                                                 at work)                                                                                          rushed, tired)                                                                                                                                                   servings)                                                                        (X=yes)
                                  8:30–8:45 a.m.                                  Kitchen                              Alone                        WWWaaatttccchhhinining g g          Rushed                                      4                           1.5 cups                                  Shredded                                                                               2                                        X
                                                                                                                                                             TV                                                                                                                                      wheat cereal
                      hool 6-                                                                                                                                                                                                                                       1 cup                                Skim milk                                                                                                                        X
                      W
                      eek Plan for Health                                                                                                                                                                                                                     1 medium                                      Banana                                          1                                                                             X
                                                                                                                                                                                                                                                           2 teaspoons                                        Sugar                                                                                                                       X
                                  10:00–10:10 a.m.                                      Car                            Alone                          Driving                            Happy                                      3                         1 medium                                         Apple                                        1                                    2
                      y Eating    11:00–11:05 a.m.                                      Car                            Alone                          Driving                           Rushed                                      2                                     1                           Granola bar                                                                                2
                                  1:30–2:00 p.m.                                     Work                      Colleagues                             Talking                            Happy                                      5                            222 l l lararargggeee             Cheese pizza                                                                                  3
                                                                                                                                                                                                                                                                    sslliicceess
                                                                                                                                                                                                                                                                  1 large                                Chocolate                                                                                                                        X
                                                                                                                                                                                                                                                                                                       chip cookie
                                  6:00–6:10 p.m.                                  Kitchen                              Alone                         Cooking                               Tired                                    5                          2 pieces                                    Low-fat                                                                                1
                                                                                                                                                                                                                                                                                                   string cheese
                                  6:30–7:05 p.m.                                  Kitchen                          Husband                            Talking                              Tired                                    4                                6 oz                         Baked chicken                                                                                  2                                        X
                                                                                                                                                                                                                                                                    1 cup                              Brown rice                                                                                                                         X
                      www                                                                                                                                                                                                                                           1 cup                                   Broccoli                                        1                                                                             X
                      .health.har                                                                                                                                                                                                                             2 glasses                                   Iced tea                                                                                                                        X
                                  9:30–9:45 p.m.                                       Bed                             Alone                       WWWaaatttccchhhinining g g              Tired                                    2                               1 cup                         Frozen yogurt                                                                                  3
                      vard.edu                                                                                                                              TV
                                                                                                                                                                                                                                                                                                                          TOTAL:                           3
           www
           .health.har  YOUR FOOD DIARY  Print 3 copies of this page and track your eating patterns for three days.                                                                   Date: __________
                       TIME             PLACE        WITH WHOM         ACTIVITY         MOOD            HUNGER           AMOUNT                FOOD             FRUITS          FULLNESS           FILLED OUT 
                  (record start and   (kitchen,      (alone, or       (reading,     (neutral,         (rate from                                               OR VEGE-      (after eating:       JUST BEFORE 
           vard.eduend time of meal   living room,   with family,     watching      happy, tense,     0–5,                                                      TABLES       1=still hungry         OR AFTER 
                  or snack)           bedroom,       friends,         TV, talking,  depressed,        0=no hunger,                                             (number of    2=quite satisfi ed       EATING? 
                                      car, desk      colleagues)      cooking)      angry, bored,     5=starving)                                               servings)    3=uncomfortable)         (X=yes)
                                      at work)                                      rushed, tired)
           The Har
           v
           ar
           d Medical Sc
           hool 6-W
           eek Plan for Health
           y Eating
                                                                                                                                                   TOTAL:
           11
           www
           .health.har  YOUR SNACKING DIARY  Print 3 copies of this page and track your snacking patterns for three days. 
                       TIME             PLACE        WITH WHOM        ACTIVITY         MOOD            HUNGER           AMOUNT           SNACK FOOD         CALORIES          FULLNESS           FILLED OUT 
                   (start and end       (kitchen,      (alone, or      (reading,       (neutral,     (0–5, with                                             (if unknown,   (after eating:       JUST BEFORE 
           vard.edu time of the       living room,    with family,     watching     happy, tense,    0=no hunger,                                           leave blank)   1=still hungry         OR AFTER 
                       snack)          bedroom,         friends,      TV, talking,    depressed,     5=starving)                                                           2=quite satisfi ed        EATING 
                                       car, desk      colleagues)      cooking)     angry, bored,                                                                          3=uncomfortable)         (X=yes)
                                        at work)                                    rushed, tired)
           The Har
           v
           ar
           d Medical Sc
           hool 6-W
           eek Plan for Health
           y Eating
                                                                                                                                                 TOTAL:
           35