# Nutrition diary template

Source: https://synapse-lifestyle.com/en/blog/nutrition-diary-template

A nutrition diary is a powerful tool for gaining insight into your eating habits. By tracking what you eat, when you eat it, and how you feel each day, you can discover patterns that affect your health.

## Nutrition diary template

Below you'll find a template for one week. Print it out or use it digitally to track your nutrition.

**Day 1**

| Time | Meal/Snack | Foods and amounts | How I feel |
| --- | --- | --- | --- |
|  | Breakfast |  |  |
|  | Snack |  |  |
|  | Lunch |  |  |
|  | Snack |  |  |
|  | Dinner |  |  |
|  | Snack |  |  |

**Day 2**

| Time | Meal/Snack | Foods and amounts | How I feel |
| --- | --- | --- | --- |
|  | Breakfast |  |  |
|  | Snack |  |  |
|  | Lunch |  |  |
|  | Snack |  |  |
|  | Dinner |  |  |
|  | Snack |  |  |

**Day 3**

| Time | Meal/Snack | Foods and amounts | How I feel |
| --- | --- | --- | --- |
|  | Breakfast |  |  |
|  | Snack |  |  |
|  | Lunch |  |  |
|  | Snack |  |  |
|  | Dinner |  |  |
|  | Snack |  |  |

**Day 4**

| Time | Meal/Snack | Foods and amounts | How I feel |
| --- | --- | --- | --- |
|  | Breakfast |  |  |
|  | Snack |  |  |
|  | Lunch |  |  |
|  | Snack |  |  |
|  | Dinner |  |  |
|  | Snack |  |  |

**Day 5**

| Time | Meal/Snack | Foods and amounts | How I feel |
| --- | --- | --- | --- |
|  | Breakfast |  |  |
|  | Snack |  |  |
|  | Lunch |  |  |
|  | Snack |  |  |
|  | Dinner |  |  |
|  | Snack |  |  |

**Day 6**

| Time | Meal/Snack | Foods and amounts | How I feel |
| --- | --- | --- | --- |
|  | Breakfast |  |  |
|  | Snack |  |  |
|  | Lunch |  |  |
|  | Snack |  |  |
|  | Dinner |  |  |
|  | Snack |  |  |

**Day 7**

| Time | Meal/Snack | Foods and amounts | How I feel |
| --- | --- | --- | --- |
|  | Breakfast |  |  |
|  | Snack |  |  |
|  | Lunch |  |  |
|  | Snack |  |  |
|  | Dinner |  |  |
|  | Snack |  |  |

## Tips for keeping a nutrition diary

- **Be specific**: Don't just note what you eat — also note how much. This helps you understand portion sizes.
- **Be honest**: The goal is to gain insight, not to judge yourself. Write everything down, including snacks.
- **Pay attention to how you feel**: Note how you feel after eating. Do you feel energised, tired, or bloated?
- **Look for patterns**: After a week you can look back and spot patterns. Are you eating enough vegetables? Do you snack often out of boredom?
- **Use it as a tool**: A nutrition diary isn't a punishment — it's a tool to help you eat more mindfully and make healthier choices.

## Conclusion

Keeping a nutrition diary gives you greater insight into your eating habits and helps you make more targeted choices for your health. Start today and discover what works for your body!