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Does keeping a food diary help you stick to diet goals? ...with Dr Becca Krukowski

Nutrition Science Bites with Professor Clare Collins AO

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Does keeping a food diary help you stick to diet goals? ...with Dr Becca Krukowski

In this episode of Nutrition Science Bites, Professor Clare Collins interviews Dr Rebecca Krukowski from the University of Virginia USA about the importance of self-monitoring what you eat to help with improving your dietary patterns. They discuss how self-monitoring can enhance self-awareness and provide insights into dietary habits that assist with weight management. The conversation covers research findings, practical strategies for effective self-monitoring, the role of technology, and the importance of feedback from health professionals regarding self-monitoring data. They also touch on the application of self-monitoring in cancer care and the challenges individuals face in maintaining these behavioural practices. The episode concludes with a recipe for a curry tofu salad, emphasizing the importance of adapting meals for health and convenience.

Key Takeaways

  1. Self-monitoring is a key strategy for health behavior change
  2. Tracking food intake increases self-awareness of food habits and accountability
  3. Research shows that self-monitoring is effective for weight loss
  4. Combining self-monitoring of food and weight enhances goal achievement
  5. Practical strategies include logging meals multiple times a day
  6. Technology apps can simplify dietary self-monitoring
  7. Feedback from health professionals enhances the effectiveness of self-monitoring
  8. Self-monitoring can help individuals navigate social situations and peer pressure.

Link to our No Money No Time Food and Mood Diary



To check your diet variety at No Money No Time using our Healthy Eating Quiz: Click on the top right hand 'green button' called 'How healthy is my diet'

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Our No Money No Time email: nmnt@newcastle.edu.au and our Nutrition Science Bites email: nutritionsciencebites@newcastle.edu.au

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Keywords: Self-monitoring, food diary, food logging, health behavior change, weight loss, nutrition, public health, cancer care, dietary tracking, health technology , food behavior, health professional feedback

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz