From Jennifer R. Scott,
Your Guide to Weight Loss.
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To begin keeping your food journal, simply pick up a spiral notebook or a bound, lined journal. Obviously, the first thing you want to record in your food journal is the food you eat. You will also want to record beverages. This is just as important as recording food, since many Americans consume a large portion of their daily calories in the form of sodas, coffee drinks and juices. Try to include an exact portion size whenever you can. Keeping an accurate food journal means writing down everything that you consume, including samples and tastes while you are cooking, etc. Many of us eat without being truly conscious of it; keeping a food diary is the only way to get a true idea of your food intake.