Print out a week's worth of food diary pages and start building your personal history. Put your calorie goal at the top of each page, and do your best to come close to it each day-but don't beat yourself up if you're off by a fair margin at first. Seeing the eating habits you have now will give you some good clues about how you can make changes later. Your focus should be on recording everything and anything. View printable pdf of this page. (Both links open new browser windows.)

As you make your entries this week, use the "Notes" section to record thoughts and situations that influence your eating patterns. All that information will be helpful as you work on adapting healthier habits and behaviors. Keep the following questions in mind: