Menopause can feel like your body’s gone rogue. One minute you’re fine, the next you’re hot-flashing through your clothes, craving everything in sight, and wondering why your jeans suddenly have an agenda against you.
Here’s the thing – managing menopause symptoms and tackling menopause weight loss isn’t about perfection. It’s about awareness. And that’s where a food journal (or food diary, if you prefer) becomes your midlife BFF.
Why bother with a food journal during menopause?
Keeping track of what you eat, when you eat, and how you feel might sound tedious, but trust me, it’s a game-changer. Menopause often brings unexpected weight gain, bloating, mood swings, and energy crashes. And about 48 other unwelcome signs, trials and tribulations. A food journal helps you spot patterns faster than you can say “pass the chocolate.” That's code for "it gives you real data" and you can work with that. As they say, knowledge is power.
To be clear, when I say 'food journal' or 'food diary' I don't mean sharing what you eat in your Instagram stories. I mean writing stuff down in an actual book. (I know someone who has a fabulous range of diaries and journals created specifically for anyone who wants to track without having to run the maths on calories or syns - but still have the best understanding of what you're eating and - importantly - how that translates to how you're feeling. (Just saying - scroll to the end for the details and links).
Track your triggers: Spicy food giving you night sweats? Sugar sending you on a mood rollercoaster? Writing it down helps you connect the dots.
Balance your blood sugar: Mid-morning crash? You’ll know if that carb-heavy breakfast was the culprit.
Stay accountable (gently): It’s not about guilt, it’s about awareness. You can’t change what you don’t see.
Understand your hunger cues: Menopause can mess with your hunger hormones like leptin and ghrelin. A food diary helps you notice if you're truly hungry or just exhausted/stressed/bored.
Weight loss in menopause can feel hard. A food journal makes it easier.
Weight loss during menopause isn’t about eating less and hoping for the best. It’s about eating smart and eating to balance your hormones - sounds a bit woo woo but weight loss at this stage of your life is as much about how what you eat influences your hormones (not oestrogen but insulin, corisol, leptin and ghrelin). Tracking your meals helps you:
See what works: Maybe that protein-packed lunch keeps you full for hours, while a sandwich leaves you raiding the biscuit tin by 3 pm.
Avoid mindless munching: Those handfuls of crisps? They add up. Writing it down helps you pause.
Spot nutrient gaps: Getting enough protein, fibre, and healthy fats is crucial for midlife metabolism.
Be honest with yourself
If you’re going to keep a food journal, honesty is non-negotiable. Scribbling down “salad” covers a multitude of options; everything from a leafy green bowl with chicken and avo to a wilted bit of iceberg with a side of chips and mayo, and a large glass of sauvignon blanc.
Your journal is for YOU. Not social media. Not your mate. It’s a judgement-free zone to help you learn what’s working (and what’s not).
Tips for keeping a food journal
Write it down soon after eating: Waiting until the end of the day (or week) means you’ll forget half of what you had. (This is exactly why large population-based nutrition studies often struggle – recall is unreliable.)
Include the little things: That biscuit with your tea? The handful of nuts? They count.
Reflect on your entries: What went well? What didn’t? What might you try differently tomorrow? Reflection turns information into action.
It’s not just about food – it’s about YOU.
This is where my food journals on Amazon come in. Designed by a nutritionist (yep, me), these aren’t about calorie counting or food policing. They’re kind journals that help you track:
What you eat and drink
How you move (whether it’s yoga, walking, or chasing the dog)
Your self-care (super important in midlife)
How you slept
How you poo-ed (being regular matters)
Gratitude (because even on rubbish days, there’s always something)
The weather (you'd be surprised!)
What you might try differently tomorrow (because every day is a new start)
What else? - a space for notes and reflections because jotting down other things might be important to you, like stress levels and so on. People like to reflect on different things.
And... There are also pages at the front of the journal for getting clear on what you actual want for yourself and your life, which will be how you stay on track; there's somewhere to track weight and measurements so you have more data about how your body is changing; and a secret trick I use with my private clients to help propel them forward each day (it will take you 30 seconds).
Menopause is hard, but you’re not alone.
A food journal helps you stay mindful, spot patterns, and make changes that actually work for you. If you’re ready to take control of your menopause journey (without the diet drama), check out my nutritionist-designed food journals on Amazon here. Your midlife self will thank you.
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