Start with what happened
A food journal can be a record of experience rather than a scorecard. Note the meal, the context, and what stood out to you. Keep the format simple enough that you will actually use it.
Include the surrounding day
Sleep, routine, stress, and activity are part of the picture too. A single observation does not tell you what caused it. Keeping that uncertainty visible makes the journal more useful.
Review for questions
Look back for patterns worth discussing or exploring. “I noticed this several times” is different from “I have proved this causes that.” Bring health concerns and dietary changes to a qualified clinician who knows your circumstances.
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