The Food Journal as a Recovery Tool

When you’re binge eating or restricting, often you cannot or will not share honestly about what you’re eating. When you really think about it, you may realize that you yourself are not fully aware of it. We can be so distracted when it comes to food and eating that we miss the experience altogether.

Mindful eating is a tool that allows you to be present with your meal, while also getting exactly the amount of food your body needs to be nourished. This is such a simple, yet overlooked, tool that is helpful to bring non-judgmental awareness to eating.

The food journal is an excellent way to bring yourself into the present moment and become more aware at meal times. And it is only when we bring things into our awareness—without that self-judgment—that we can begin to change and grow. With growth comes much joy, but it may also bring some discomfort.

The food journal has two concrete applications with specific benefits:

1. Use your food journal to write about your feelings. You can do this before you eat, while you’re eating, or later when you’re thinking about what you’ve eaten. This will highlight some of the emotional triggers behind your eating behaviors.

2. Use your food journal to record what you’ve eaten. This will give you an honest and realistic view of what you’re actually eating. It helps to bring what is unconscious into the conscious.

What’s crucial when using a food journal is that you get support for dealing with what you discover. You don’t have to do this alone! Bring your journal with you to meetings with your therapist, dietician, 12-step sponsor, support group, or another helpful person who you trust.

The truth can be enlightening and facing it is how we begin to make those changes we are seeking.