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Food diary for free. By keeping a record of everything that passes your lips, you will soon discover how to improve your choices for better health. Write down everything as soon as you have it. Do not wait until the end of the day because you are bound to forget something ... often it's those little something's that add up to wreck your success.
If keeping a written diary seems like a chore, pull out your mobile phone camera and photograph all of your foods and drinks (everything that is destined for your mouth). At the end of the day, reality bites because pictures never lie!