Food tracking, also known as dietary self-monitoring, has been increasingly recognized as a pivotal tool for dietary intervention. At some point in their journey, the majority of our clientele often explore this method to gain better insight into their nutritional habits. Research suggests that this practice, when employed for short to medium durations, can significantly aid in achieving nutritional goals (Source: Burke et al). 

Here are five of my many food tracking tips for clients

1. Log Foods during Transition Moments: One notable challenge with consistent food tracking is the perceived interruption to one's daily routine. A practical solution? Encourage clients to record their meals during transitional moments—periods they'd otherwise spend idle. This can include moments like waiting for food to cook, commuting, brief work breaks, or even while browsing social media (Source: Carter et al)

2.  Use Tracking As A Planner Not A Journal: Instead of retrospectively logging food, some individuals find it beneficial to use tracking apps proactively. By planning and inputting meals ahead of time, users can better navigate impromptu snack decisions throughout the day, leading to more mindful food choices (Source: Pellegrini et al)

3. Prioritize Overestimation: Multiple studies indicate that individuals often unintentionally underestimate their caloric intake, especially with calorie-dense foods (Source: Lichtman et al). Such misjudgments can lead to the perplexing scenario of "meeting calorie goals but not shedding weight." Hence, it's wise for clients to lean towards overestimating when faced with ambiguous portion sizes.

4. Don't Lose Sleep Over Accuracy: It's crucial for clients to understand that 100% accuracy in food tracking is elusive. From permitted labeling variances by food companies (Source: FDA.Gov) to inherent discrepancies across tracking apps, and even human error—complete accuracy is a myth. However, what truly matters is the consistency in tracking; even approximate records can drive substantial dietary changes.

5. Stay Accountable When Dining Out: When eating out, the objective isn't pinpoint accuracy but maintaining accountability. It's more about the act of logging than the exact numbers, reinforcing the habit and commitment to dietary awareness. I always say, by simply logging a rough approximation of what you have eaten, you are more likely to refrain from an additional portion, a more Calorific dessert or an extra drink.