Use this template to notice how foods influence your energy and mood. Record daily for at least two weeks to identify patterns.
| Date | Time | Food/Drink | Portion/Notes | Energy Level (1–10) | Mood/Focus | Symptoms (bloating, cravings, etc.) |
|---|---|---|---|---|---|---|
| 2026‑01‑31 | 8:00 AM | Green smoothie (kale, banana, almond milk) | 16 oz | 7 | Focused | None |
| 2026‑01‑31 | 12:30 PM | Grilled chicken salad w/ olive oil | Bowl | 8 | Alert | None |
| … | … | … | … | … | … | … |
At the end of each day, reflect on:
- Overall energy pattern (steady vs. crashes)
- Foods associated with high or low energy
- Sleep quality and mood correlations
Consistency and honesty are key. Use trends to adjust your diet and lifestyle. Share insights with a nutritionist or health practitioner if needed.