What to Know About the Value of Food Logging, Backed by Science Leave a comment

Keeping a food diary might sound like just another tedious task. But it’s actually a powerful, flexible tool to help you on your health journey (4). Whether your goal is losing weight, gaining weight, getting more colorful produce or fiber in your diet, keeping track of what you eat can help (4).

Food diaries—aka food logging and food tracking—shine a light on your eating patterns. It’s not about judgment or perfection but assessing where you stand and noticing opportunities for improvement (4).

Let’s take a look at the science behind food logging and why it’s so effective (4). Below, I’ll also show you how it can fit into your lifestyle with some simple, dietitian-approved tips to get started. If you’re new to food tracking—or perhaps a little skeptical—don’t worry. I promise it gets easier (and research backs this up) (3).

Why Food Diaries Matter: Key Benefits Supported by Research 

Food diaries can be an incredibly helpful tool in your health journey, and you don’t need to log every last morsel for it to increase your success (3, 4).

Here are some of the benefits you can expect from food logging. 

Increases awareness

Developing a habit around food logging could help make you more mindful about what you’ve eaten (4). Let’s say you just stuck your hand in a bag of pretzels. You might forget these little nibbles, but adding them to your food diary serves as a reminder. 

Additionally, tracking your food helps you become aware of the calories you’re taking in compared to those you’re burning through exercise. This can be helpful if you’re following the CICO diet model (4).

Customizable

A benefit of food logging is that it can be tailored to your goals (1). For instance, if you’re interested in losing weight, tracking your diet is a popular strategy. In fact, studies suggest that self-monitoring actually predicts weight loss success (5).

One study also found that mobile app interventions can promote weight loss among people with diabetes (6).

Keeps you accountable

One of the most powerful benefits of food diaries is the accountability they create (4). I love the saying that a goal without a plan is just a dream. Well, tracking is the plan by which you can accomplish your goals. By tracking meals, you’re keeping yourself on track to follow through with your health goals. The act of logging reinforces commitment and consistency (4).

Even if it feels somewhat challenging at first, don’t give up!  In one study, the most successful weight loss participants–those who lost 10% of their body weight–initially spent an average of 23 minutes per day tracking. But by the sixth month, they were spending just 15 minutes a day (3). So, ultimately, tracking gets easier (3). Plus, logging provides a way to measure progress, keeping you motivated even when results feel slow (4).

How Food Diaries Work on a Psychological Level 

Food tracking is a great tool for building healthy habits because it reinforces the habit loop, which involves a cue, routine, and reward (4, 7, 8). Eating is your cue to log your intake, so when you eat a meal or snack, you’re reminded to log your food (8).

The act of logging becomes routine (8). Developing this routine helps you reflect on what and how much you’re eating. It helps you align your food choices to your goals, which brings on the reward (8).

In this case, the reward comes in the form of greater awareness, progress toward your goals, or a sense of accomplishment (8). Over time, this habit loop strengthens, and these repeatable actions make healthy eating feel more automatic (8).

Additionally, food logging promotes mindfulness by encouraging you to pause before eating (1, 7). This helps you think about your food choices so you can be more intentional about them (1). 

Here’s what this might look like. Let’s say you just had a difficult conversation with your boss, and you’re seeking comfort (1). You’re considering grabbing a candy bar for consolation. But you check your app and see that you will go over your daily calories and added sugar goals should you make this choice (1).

When you notice this, you might decide to save the candy bar for another time when you’ll truly savor it and instead have something more in line with your goals (1).

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About the Experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

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Common Misconceptions about Food Diaries

Myth #1: “Food Logging is Only for Dieting or Weight Loss”

Food logging isn’t just about weight loss—it’s a versatile tool that can support a wide range of health goals (4). “Tracking with MyFitnessPal can help you not only identify your total daily calories but also key nutrients to support your overall health and wellbeing,” says Melissa Jaeger, RD, LD, Head of Nutrition at MyFitnessPal (4). 

For instance, food logging may be a helpful resource for people with diabetes or prediabetes, as it helps monitor carbohydrate intake at each meal and snack (4).  It can also help if you’re looking to improve overall nutrition by providing insight into whether you’re meeting your goals for key nutrients like fiber or protein (4).

Food tracking is also an excellent way to monitor your intake of nutrients you’re trying to eat less of,  like sodium or saturated fat (4). Logging is about understanding your eating habits and tailoring them to align with your health priorities, whatever they may be (4).

Myth #2: “Food Logging is Time-Consuming”

MyFitnessPal offers premium tools to help make food logging quicker and more user-friendly than ever by allowing you to scan barcodes, use pre-saved meals, or even take photos of your food. Plus, evidence suggests that tracking gets easier over time and only takes about 15 minutes per day once you get the hang of it (3). So, food logging can seamlessly fit into even the busiest lifestyles (3).

Myth #3: “Food Logging Leads to Food Obsession”

While some people worry that food logging might lead to fixation on calories, there are many approaches to food logging that can support a wide array of health and fitness goals. One study that analyzed more than 72,000 user reviews found that, on average, users rate food logging apps positively and find them helpful (9).

Healthy food tracking is designed to promote thoughtful eating behaviors. By encouraging nutritious and balanced eating habits, tracking can be considered a form of self-care, encouraging a healthier relationship with your body and food (4).

Types of Food Logging: Choosing What Works for You 

Food tracking comes in various forms, so you can choose the method you like best.

• Manual tracking is an old-school method using a pen and notepad (10). This will be more time-consuming than an app, but you may prefer it if you like jotting notes.
• Digital apps, like MyFitnessPal are a great choice if you’re looking for a convenient way to track your meals (10). The app has many free features like saved meal options, and automatic calorie and nutrient calculations that make food tracking a fast and easy process. Premium users can also use barcode scan, as well as the meal scanning feature, which is similar to photo journaling. 
• Photo journaling is a method that involves snapping pictures of your meals to visually assess portions and choices over time (10). This can be a helpful choice if you don’t like entering your food into a digital app or notepad.

Whichever method you choose, stay as consistent as possible. On average, MyFitnessPal members who log their food at least four days in their first week are seven times more likely to show progress towards their weight loss goals than those who don’t log as often. This is a great reminder that tracking four out of seven days is still effective, so aim for progress and consistency rather than perfection. 

Practical Tips for Starting a Food Tracking Routine 

If you’re new to food logging, you can try beginning by logging just one meal per day, such as breakfast or lunch. This could help you get comfortable with the process without feeling overwhelmed. As you build confidence, you can add more meals or snacks to your log, gradually creating a fuller picture of your eating habits.

Also, try to tie your logging efforts to specific goals to make the process more meaningful (4). For instance, Stephanie Nelson, RD, MyFitnessPal Sr. Lead Nutrition Scientist, suggests action-oriented goals, such as ‘hit my fiber goal 4 days per week,’ ‘eat 5 grams of fiber at breakfast,’ or ‘drink 28oz of water before lunch.’ Other goals could include assessing whether you have produce at each of your meals, whether you’re staying within recommended sodium and saturated fat limits, staying within a calorie range, or balancing your macros. You can also make it a goal to work out for a set amount of time and days per week. 

It’s also important to stay flexible and non-judgmental. Logging isn’t about being perfect; it’s a learning tool. If you forget to log or have a meal that doesn’t align with your goals, it’s okay! It’s perfectly okay to eat less healthfully sometimes! You can consider if the information can help you make adjustments moving forward, or you can just keep tracking without judgment. The idea is for tracking to feel helpful and supportive.

Real-Life Success Stories 

Food tracking can be a game-changer when it comes to reaching your health goals because it empowers you to make informed choices without feeling restricted (11). 

“MyFitnessPal and nutrition labels became my best friends when making food choices. I was shocked at the ingredients and serving sizes of some of the foods I used to eat… I found MyFitnessPal’s customizable dashboard, barcode scanning for quick food logging, flexible measurement options, and step tracking to stay active and motivated very helpful,” explains Shameika, who used MyFitnessPal to help her lose weight and develop a better relationship with food (11).

For RC, food logging paved the way to a more active and healthy lifestyle. “If I want a cookie, I’ll still have it! But tracking it helps me make more informed and mindful choices the rest of the day,” he says (12).

The Bottom Line

Food logging offers a range of benefits, from helping you better understand your eating habits to supporting specific health goals like weight management or simply eating more fruits and veggies. (4) It’s a powerful tool for creating awareness and building habits that stick (4). Best of all, you can adapt how you use MyFitnessPal to your unique circumstances. 

If you’ve been hesitant about food logging, I encourage you to give it a try! Start small, like tracking one meal a day, and see how it feels. 

Remember, logging is about learning, not perfection, and the insights you gain can be incredibly helpful (4).  

Please share your experiences! Have you tried food logging before? Do you have questions about getting started? Share your thoughts and connect with others on their journey to better health. 

The post What to Know About the Value of Food Logging, Backed by Science appeared first on MyFitnessPal Blog.

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