For the food journal I write down everything I eat.ex. today: breakfast- oatmeal crisp cereal/lactaid milk/tea; snack- banana/soy yogurt/cranberry juice; lunch- homemade soup/tuna wrap/baked apple; snack-slice banana bread/cammomile tea; dinner- baked chicken breast/baked potatoe/carrots&peas. Lots of water during the day, and right now drinking a cup cammomile tea,just finished my evening walk. Later will probably have some frozen yogurt. I also write down how many BM's & times I go for the day. This helps me with triggers. Hope this helps. Sue