• Email
  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Cancer Dietitian

Lifestyle tips for prevention and survivorship. Keeping you well beyond cancer!

  • About
    • Meet Julie
    • Speaking & Awards
    • Privacy and Disclosure Policy
  • Blog Articles
    • Recipes
    • Recent Articles
    • Hot Topics
      • GMO Foods Debate
      • Does Sugar Feed Cancer?
      • Organic Foods Discussion
      • Julie’s Favorite Resources
      • Cancer Diets
      • Cancer Prevention
      • Meal Planning
  • Podcast
  • Webinars & Videos
    • Webinars
    • Videos
  • Contact
    • Ask Julie a Question
    • Media Inquiries
    • Request a Speaker
  • Resources
    • Store – Resources for Dietitians – PDF Downloads
    • Julie’s Recommended Books
    • Julie’s Recommended Kitchen Tools
    • Julie’s Favorite Foods

Preventing Cancer with Food: Tracking your progress.

December 13, 2007 By Julie Lanford MPH, RD, CSO, LDN

It’s easy to learn about what foods you should eat to prevent cancer, or live healthy after cancer. However, it’s MUCH harder to actually do it!! For many people that I work with, I have them keep track of what they are eating so we can set some healthy eating goals and really identify what areas of their food intake needs improvements.

This is something you can do too! Use the tracking form below keep track of what you’re eating each week. Some people write down everything they eat. Sometimes I suggest that they just keep track of certain aspects of their food intake. Especially if it seems like too much work to write down everything you eat, just focus on 1 or 2 things.

Download nutrition tracker

Here are some examples of things you can track to see how you are doing:

  • Write down all foods and beverages consumed
  • Focus only on the fruits and vegetables you eat
  • Keep track of your fluid intake
  • Focus on one meal (for example, breakfast)

Keep track for a week. At the end of the week look back over each day and make some observations on what choices you made. Keep in mind these are OBSERVATIONS, not judgments. Many people use this time to criticize what they did. Don’t! That isn’t productive. We want to observe what is going on, and focus on some things to change.

If you didn’t make the best choices, think about why (I call these barriers). Was it stress? Emotions? Convenience? Knowing why you made the choice is the first step in making a change.

Once you decide what to work on, write it down where you can be reminded of it daily. Put it on the fridge, on your bathroom mirror or in your wallet. Keep track for another week and see if you improved. Again, look at your barriers and pick one area to work on.

It takes 3 weeks of making a change before it becomes a habit.  Work on one thing for 2 or 3 weeks before you decide to focus on something else.

Happy Tracking!!
Julie

 

 

Meal Planning: Your Index to Fighting Cancer

Filed Under: Meal Planning

This post may contain affiliate links for products I recommend. This means if you click on a link and purchase a product, Cancer Services, Inc. will receive a small percentage of the sale at no extra cost to you. We use these proceeds to support cancer patient direct services and community education in the Triad area of North Carolina. For more information, view our disclosure policy.

Comments

  1. Debbie says

    December 13, 2007 at 10:10 am

    Good post! Very useful and something I might try!

  2. Sara says

    December 15, 2007 at 9:34 pm

    Was it stress? hee hee. I think that’s where the majority of my sugar consumption begins… good advice!

Brought to you by:

Search Recipes & Articles

Sign Up for Our Newsletter

Whether you've been diagnosed with cancer or not, we will provide you with the most up-to-date and evidence based information regarding lifestyle choices and cancer risk. Sign up HERE.

Podcast Episodes

Topics

Recent Articles:

  • [WEBINAR RECORDING] Protein: Everything You Need to Know!
  • Protein Webinar, Survivorship Nutrition/Cooking Class & Movement Program!
  • Eat the Rainbow: Graduation – Winter Edition!
  • Eat the Rainbow Winter Week 12-Final Week!
  • Eat the Rainbow Winter Week 11-Satisfying Snacks

Archives

Featured Recipes

BROUGHT TO YOU BY

SIGN UP FOR UPDATES

Whether you've been diagnosed with cancer or not, we will provide you with the most up-to-date and evidence based information regarding lifestyle choices and cancer risk. Sign up HERE.

SEARCH RECIPES & ARTICLES

Copyright © 2023 · Cancer Dietitian · Evidence based lifestyle tips for cancer prevention and survivorship · Privacy Policy