Food Journaling Insights: Spotting Patterns and Triggers

Keeping a food journal is an eye-opening experience. Now that you’ve been tracking your meals and snacks, it's time to take a deeper look at the data. What can your food journal tell you about your habits, patterns, and triggers? This is the first step toward making intentional, lasting changes. Watch the video below or read on for more!

Food Journaling Part 2: Spotting Patterns and Triggers

Identifying Your Eating Patterns

Start by reviewing your journal entries from the past few days or weeks. Look for trends in when, where, and how you eat:

• Are you eating at consistent times, or is your schedule unpredictable?

• Do you often eat in front of the TV, at your desk, or in the car?

• Are there certain times of day when you feel the hungriest?

Recognizing these patterns can help you make adjustments that better align with your health and wellness goals.

Spotting Emotional & Situational Triggers

Next, take note of what’s happening before and during meals or snacks:

• Are you eating because you’re physically hungry, or is it out of boredom, stress, or habit?

• Do certain emotions—like anxiety, frustration, or even excitement—lead you to crave certain foods?

• Are external factors, such as social settings or work stress, influencing your food choices?

Understanding what drives your eating behaviors is key to developing healthier responses to triggers.

Making Connections & Small Adjustments

Once you’ve identified patterns, ask yourself:

• Do I need to plan meals and snacks better to avoid feeling overly hungry?

• Are there healthier ways to cope with stress or boredom instead of turning to food?

• Would mindful eating help me enjoy meals more and recognize fullness cues earlier?

Your Next Step: Take Action

For the next few days, continue journaling—but now, add a note about your hunger level and emotions before eating. This small adjustment can provide even more clarity on your triggers and habits.

Let’s Talk!

What’s one thing you’ve noticed from your food journal that surprised you? Share in the comments! And if you haven’t grabbed it yet, download your free food journal here.