When I sit down with a client and talk to them about their nutrition and how they’re eating, nine out of ten times, the reply is, “I think I eat pretty good.” I then follow the initial question with a series of others, such as; what time are the meals eaten, how many meals are eaten each day, and how much food is put on the plate at one time? In many cases, after a more thorough review of these eating habits, my client begins to realize that they may not be eating as “good” as they initially thought.
What I introduce as a tool to help them, and help me identify some of the “issues” in their eating, is the use of a daily meal log. In this daily meal log, I ask that they log everything they eat for 14 days. They list the time that they eat, what food is eaten, and the portion size.
All three of the components are equally important when it comes to developing a nutrition plan. However, portion size is key. In many ways, portion size will determine a person’s caloric intake. I request that food portions be measured against either their whole fist or half of a fist. Depending upon the size of the person’s hand, I am able to estimate either a cup or half a cup portion of food, for them. Once the meal log is introduced, we are able to begin to identify specific eating patterns, which reflect their nutritional habits. The meal log may inform me that not enough meals are being eaten, or Monday through Friday may be great, but the habits may be less than productive on the weekends.
When these eating patterns are identified, they reveal specific habits to work with, and make adjustments to, in order to assist with some of the basic helpful guidelines. I may suggest that five to six small meals be eaten during the course of the day, two to three hours apart. I always strongly encourage eating living foods, including fruits and vegetables and lean proteins. Additionally, it will be important to refrain from eating fast foods, and foods that are high in sugar, and fried foods. The goal is that the log will track the change from current eating habits, to correcting the portions, a reduction in “over-sizing” and ideally, eliminating particular foods. These new eating habits will be more conducive to meeting the day-to-day fitness and nutrition goals. Keeping the log is also the perfect way of putting your life on paper.
I often speak about writing one’s personal story. Well, this is that personal story as it’s happening in one area, nutrition. This is also probably the most important part of the wellness program, learning to eat at the right times, the right foods, and the right portion size.
Paying closer attention to these three eating habits alone can help change your life. The elimination of diseases such as diabetes and hypertension has been repeatedly linked to this change in lifestyle. The benefit of correcting illnesses with a change in nutrition, and the addition of exercise, is a tremendous benefit and generally preferred to attaining wellness through medication.
So for this week’s Ultimate Transformation Moment, sit down and begin a meal log. Be honest, and write down the time you eat, what you eat, and the portion size. Keep the log for at least 14 days, including at least two weekends. Take a real look at the eating habits after the initial 14 days and then make a commitment to improve the current habits to make them better habits. The results will be noticeable!
Peace and Be More!
Erich Nall is the Owner and Founder of Ultimate Transformations Training (www.ultimatetransformations.com). The certified trainer, nutritionist, motivational speaker, and dedicated life coach is a regular guest and commentator on KJLH 102.3 FM’s the “Front Page with Dominique DiPrima.”