Beyond the plate: keeping a simple food and mood diary

Most parents have a feeling that some days go better than others, and that food, sleep and routine all play a part. A diary turns that feeling into something you can actually look at.

Why a diary helps

Memory is unreliable when you are tired. A few lines a day, kept for two to four weeks, can show things you would never spot otherwise: that meltdowns cluster after late nights, that tummy aches follow skipped breakfasts, or that a "bad week" was really two bad days.

What we know, and what we don't

Research does not show that any single food causes autism or ADHD traits. What diaries do well is help families and professionals see individual patterns, such as constipation, poor sleep or long gaps without food, that can affect how a child feels and copes.

What to write down

Keep it short, or you will stop:

• What was eaten and drunk, roughly and without measuring
• Sleep: bedtime, wake time, night waking
• Mood and energy: a simple 1–5 score is enough
• Toilet habits and tummy comfort
• Anything unusual: illness, a new medicine, a change at school

Tips that make it stick

1. Pick one time a day, such as after dinner.
2. Use the NeuroBite tracker or a notebook on the fridge, whichever you will actually use.
3. Don't change several things at once. If you try a new food, change one thing and watch.
4. Look back weekly, not daily.

When to get professional advice

Bring your diary to your GP, paediatrician or a registered dietitian if you notice weight loss, ongoing constipation or diarrhoea, very few accepted foods, or big changes in sleep or mood. Please don't cut out whole food groups without professional support.