(HealthDay News) -- A food diary can help you track how much food -- and how many calories -- you're taking in. This can help make it easier to lose those extra pounds.

The American Academy of Family Physicians offers these suggestions for keeping a food diary:

• Don't change your eating routine, unless your doctor suggests this.
• Track which foods you eat and how much. Don't forget to include snacks, beverages, side items, sauces, dressings or dips.
• Each time you eat, write down the time of day, where you were, and if you were alone or with someone else. Enter these details immediately after you finish eating.
• Note how you felt while you were eating -- happy, sad, anxious, etc.
• Jot down what you were doing while you were eating, such as working, watching TV or reading a book.
• Be honest, and don't leave anything out.