Little Black Book~Daily Food Diary ($20; dailyfooddiary.net) Small enough to stash in your purse, this notepad-and-pen set features boxes to check off your daily fruits, vegetables, water and vitamins for three months. And the Menu Planner page allows you to keep a running list of your favorite low calorie snacks and foods so you can turn to it whenever a craving hits. ...

Expert Q & A

Getting Started

"Staying on top of what you're eating is a lot easier than you think," says Suzanne Farrell, R.D., a Denver nutritionist. We asked her for a food-diary how-to.

What exactly should I write down?  Ideally, you should keep track of the time you are, the food or drink consumed and the amount, your location, hunger level (on a scale of 1 to 5), and emotional state. Make new entries immediately; if you're on the run, scribble down the basics on a scrap of paper, or snap a photo of your meal with your cell phone camera so you can record it later on.

How long do I need to keep a journal?  At least three consecutive days, including one weekend day. That's long enough to identify eating patterns that may be sabotaging your slim-down goals. But many women find it useful to keep one until they reach their goal weight.

What am I looking for when I review my diary?  Sit down with it after three days (or at the end of every week) and look for patterns. Recognize when you're taking in the majority of your calories. Do you eat when you're stressed, or do you celebrate with food? Then make a resolution for the week, whether it's to find relaxation outlets or stop nibbling after 8 p.m.

SHAPE Magazine~Susanne Farrell, R.D.

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