Getting to know where you are is essential in figuring out where you want to be. The EatingWell Diet is full of tools to help you on the way.

Food Diary

Keep a food diary: a place to record all the foods you eat, how much you eat, and when you eat, as well as a tally of the calories each item contributes. In The EatingWell Food Diary (click to download pdf) there is also space to jot down thoughts and feelings that contribute to your eating habits.

Why keep a diary? Being more self-aware helps tip you off to behaviors and calories that contribute to weight gain, and helps you break bad habits. By writing something down you become accountable for it, and that can be incredibly motivating. In fact, food diaries are so important, we consider them essential. Get started on yours, and you’ll see why in just a day or two.

Food Diary (click to download blank food diary page pdf)
You can also purchase the full 28-day EatingWell Diet Food Diary online.

BMI Calculator

What is your weight now, and how far is it from where you’d like to be? Most experts determine healthy weight ranges with a calculation that takes both weight and height into account to give you a single number called a Body Mass Index (BMI) value. Knowing your waist size is also helpful, since studies show that people who have more fat around their abdomens have greater risks of heart disease and diabetes. If your waist size is over 40 inches (men) or 35 inches (women), your risks of developing health problems are increased, and losing some weight might help bring your numbers into a healthier range.

Calorie Counter Tools

1. EatingWell's Interactive Menu Planner provides calories for your favorite recipes and common foods. Drag and drop your choices into your weekly menu and the planner tallies calories for you.

2. The Calorie King Calorie, Fat & Carbohydrate Counter (Allan Borushek & Assoc. Inc./Family Health, 2007) is pocket-size and packed with listings.

3. The USDA's free database includes complete nutritional breakdowns for 7,412 commonly consumed foods.

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