This document discusses keeping a record of food intake as a form of self-suggestion that can influence eating habits. It notes that all that is required is to record what is eaten without needing to change patterns yet. Keeping an accurate record increases self-awareness of food choices and gets the "thinking" parts of the brain involved to encourage resisting unhealthy foods and making better choices. Over time, the record can become an "inner ally" that supports the desire to change eating behaviors.