Keeping Track
The article this week is simple:
- Keeping track of what and how much you eat and how often you exercise are important to your diabetes control.
- The Diabetes Control for Life™ Program gives you tools to help you with this important strategy.
Grab a Pen or Pencil
Think you’re aware of everything you eat and drink? Maybe, maybe not. Try this little exercise to see how well you remember:
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Quickly write down everything you ate and drank yesterday.
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Now list the foods and beverages, indicating portion sizes and amounts.
Food
Portion Size
How Prepared?
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Now think again. What about that half a cookie you polished off because you hate to waste food, or the amount of chili you tasted while it cooked, or the handful of French fries you finished from your 5-year-old’s fast-food meal. List these “extras” as well.
Now, write down yesterday’s physical activity.
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Include walking to the corner store, climbing stairs, gardening, and anything else you did that involved physical activity.
Why Keep Track?
Studies of what tools help people control their diabetes by managing their weight have shown that winners keep a daily food record or journal. They track their progress by carefully recording what foods they eat and how much. Writing down physical activities they engage in and for how long can help increase exercise levels.
Don’t forget to record your blood sugar levels, too. This is important for getting and keeping your blood sugar levels under control.
Even though journaling is important, some diabetes management programs don’t mention it. Right now, you may be thinking that you’re too busy for this extra step. It literally takes only a few minutes a day. And how can writing this stuff down help? Here’s how:
- Awareness: When you get used to keeping track of actions that affect your weight, you’re less likely to eat without being aware or let a couple of days go by without any physical activity. You’re more aware of the amount of chili you taste while you’re cooking or the handful of cookies you grab on the run. You’re paying attention to portion sizes, so you’re aware that the burger you ordered is two or three times the recommended 113 g serving size. You realize that you don’t have to drive the three blocks to the drugstore — you can walk.
- Feedback: Your journal helps you chart your progress, and communicating that progress back to yourself can keep you motivated.
A note about keeping track: You should try to record your eating and physical activities every day or — even better — each time you eat, drink, and exercise. To help manage your weight, you may want to record it once a week rather than every day.
A Fresh Start This Week!
Start getting used to using your tracking tools today.
- For the next two days, use your journal to keep track of all the foods and beverages you consume and the times at which you eat them.
- On days three and four, record your physical activity: What kind? How long?
- On days five and six, begin recording food and beverage portion sizes.
- On day seven, begin noting activities, feelings, and situations going on while you’re eating: Where were you? How did you feel? Who were you with?
Summary
- Keep track of what and how much you eat, as well as what physical activity you do and for how long. Also, keep track of your weight.
- Keeping track helps you be aware of your behaviors and gives you feedback about how you’re progressing toward your diabetes control goals. This information can keep you motivated and help you get back on track if you have a lapse.
