While not a difficult task, counting calories and fat takes time and dedication. You need to have clear reasons for tracking calories and the amount of fat you want to consume. In order to lose, maintain or gain weight, you need to know how much you eat on a daily basis to make changes according to your goal. In order to begin making these changes, you need to know your starting point.
Step 1
Find a consistent place to write down your daily food intake. Either use a notebook or one of the many available online tools (see Resources).
Step 2
Write down everything you eat on a daily basis, including how much, what time and the preparation method. Be sure to include the number of portions and any extras used, such as mayonnaise and butter.
Step 3
Find the calories and fat numbers listed on the package. If preparing food at home, use the Internet to find this information (see Resources).
Step 4
Look to the Nutrition Facts Label on the package for calorie data. The label lists total calories on the upper left side for one serving. Write the total calories in your journal based on the number of servings consumed.
Step 5
Note that the top of the nutrients section breaks down the fat content specific to one serving into saturated fat, trans fat, unsaturated fat and monounsaturated fat based on the specific food. Notice also the listing for "calories from fat" showing the percentage of total calories consumed as fat. Jot down all the fat facts based on your serving size.
Step 6
Add all the calories and fat consumed during the day, and compare to your goal(s). Do this for one week's worth of eating, then use these numbers to make changes in your diet.
Tips and Warnings
- The online programs to track your food intake calculate all statistics for you automatically. Remember to write liquid food such as soda, coffee, tea and alcohol. They contain calories. The percent of daily value on the food label lists how much based on a 2000-calorie diet. Adjust based on your intake.
Things You'll Need
- Notebook
- Pen
- Measuring cup
- Scale
- Calculator
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