Day 1: You Bite It, You Write It, Keep Track of What You Eat

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Welcome to the 31 Day Fertility Care Challenge!

I am so excited to be starting this Challenge with you!

I know you will find some useful tips and strategies over the next month that will help you improve your overall health and fertility health.

This week will be focused on Nutrition.

It is important to understand that what we eat matters.  And, more importantly, what we eat can impact our fertility.

Food is fuel for our bodies.  It provides nourishment and energy.  If we do not put the right fuel into our bodies, our bodies will not run as smoothly and efficiently as possible.

Today we will start our challenge by evaluating what we are eating.

We cannot start to make improvements in our diet if we don’t know where to begin. 

Did you overindulge over the holidays? Have you been guilty of splurging when you get stressed?

Today is a New Year and a fresh start!

Writing down what you eat for 3 days will give you some insight into your overall diet and nutrition.

Do you eat a lot of packaged foods?  How are your portion sizes?

Do you snack a lot during the day?

Do you eat a variety of fruits and vegetables?

Do you drink enough water?

Do you eat enough protein during the day?

The TRUE answers to these questions will be found in a Food Journal

I am guilty of thinking I have been eating healthy, but when I have to document my diet, I have fallen far short.

It is hard to remember everything you eat and drink every day.  You may forget that free sample at Costco, those few nibbles off of your kid’s or spouse’s plate, or the taste testing you did while cooking.

It is easy to fool yourself, but the TRUTH is in the documentation.

The unacknowledged extras can add up quick and have an impact on your health. You may also be engaging in unhealthy eating patterns that you are not even aware of.

That is why a food journal is an important step on the road to better nutrition.

Helpful Tips on Keeping a Food Journal

  • Write Everything Down

If you write everything down, you will have a better perception of your actual diet.

  • Document Stress, Emotion & Location

It is also recommended that you not only write down your food choices and amounts but also the time of day, location and emotional level during your meal or snack. This can help you assess how stress may be controlling your food choices.

  • Accurately Assess Portion Sizes

You may need to measure out your food for a few days. For example, a serving of meat should be equal to a deck of cards, a bagel should be equal to a hockey puck and a serving of peanut butter should be equal to a ping pong.

You may quickly realize that your portion sizes are much larger than you originally estimated.

You can use a regular notebook or use this handy printable to help you document your food. 

Remember, this is only for a 3 days, and will help give you some insight into where your nutrition could be lacking and where you can make improvements.

Do you want support, encouragement and accountablility during the Challenge?  JOIN the 31 Day Fertility Care Challenge Facebook Group!

Also, show your support on social media by using the hashtag #fertilitycarechallenge!  You can pick up a great graphic to let others know you are doing the Challenge!  Pick it up HERE!

If you want to keep track of each day’s challenges, come back to this post for the list.