Keep a food journal. Our minds are always busy, so it’s easy to underestimate the amount of food consumed. Tracking your food with a journal or mobile app can make you more aware. Be as specific as possible, tracking type of food, amount, time, place, hunger level and emotions surrounding eating. Not only can developing a food-tracking habit make you more aware of portion sizes and eating patterns (e.g., overeating at night, skipping breakfast), it can help detect mindless or emotional eating.
– Min Kwon, MS, RD, owner of MJ and Hungryman