Keeping a food and activity diary to help with weight management

Recording what you eat and drink can help you live a healthier lifestyle.

We have an example of a food and activity planner [PDF, 20kb]| that you could use to help you.

Using your food and activity planner

Keep a note of everything you eat for at least three days and up to one week if possible. Try to complete the planner at the end of each day so it’s accurate.
You can then use the planner to prepare healthy meals. You might find our meal suggestions helpful.
At times when you’ve eaten a lot, make a note of where you were, who you were with and how you were feeling. This may help you identify any eating habits that are contributing to weight gain.
Tick off each portion of fruit and vegetables you eat to ensure at least five a day.
The activity section can help you plan and record physical activities to help you burn off energy.

Content last reviewed: 1 April 2011

Next planned review: 2013

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Macmillan Cancer Support, registered charity in England and Wales (261017), Scotland (SC039907) and the Isle of Man (604). A company limited by guarantee, registered in England and Wales company number 2400969. Isle of Man company number 4694F. Registered office: 89 Albert Embankment, London SE1 7UQ.