Steps to keeping a food diary:-- Start by deciding how to log food. Some people prefer a handheld notebook and a pen that can be pulled out anywhere, but many Web sites offer free or paid food logs. Many health care organizations also offer paper food logs to patients.-- Write down everything. For example, an entry for a cup of coffee would need to include the size of the drink and how much sugar, cream or other extras went into it. Don't forget small bites throughout the day -- the cookie shared with a co-worker, the spoonfuls of applesauce from a child's lunch.-- Calculate calories. This can be the toughest part, especially at the beginning. Pay attention to food packaging, which often has all the information needed. For items that aren't obvious, an online calorie calculator could help. Measure foods that are being prepared at home, at least at first, to make sure the serving size is correct -- most people underestimate portion sizes.-- Analyze the results. Trends start showing up in the food logs after a few days or weeks, making it easier to find places to cut calories. Look for portion sizes that are too large and snacks that can be replaced with healthier foods.E-mail Erin Allday at eallday(at)sfchronicle.com.(Distributed by Scripps Howard News Service, www.scrippsnews.com.)
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