- 1). Keep a small notebook in your purse or pocket. Write down everything you eat in the notebook throughout the day, along with the calories. A calculator is helpful, too, in case you need to calculate calories for different portions. It's easier to remember what you ate during the day if you record it immediately instead of waiting until you return home.
- 2). Write down or memorize the calories of foods you eat frequently, such as an apple, orange, etc., and bring a healthy snack like this with you. This way, if you go out and are faced with only high-calorie foods or foods with unknown calories, you will have a safe snack.
- 3). Keep an eye on serving sizes on the label of foods. A serving of chips might be 150 calories, but the serving size might only be 10 or 11 chips, much less than some people eat. Measure out your serving size according to the label, or calculate how many calories you had if you ate multiple servings.
- 4). Record the calories in your drinks. It is easy to forget to count the fluid calories you drink throughout the day, but the amount of calories in juices and sodas add up quickly. Again, be sure you measure out the serving size if it isn't in a single serving container. There is a significant difference in the number of calories a little glass of apple juice contains versus a big tumbler.
- 5). Stay away from foods that don't have labels and whose calories might vary widely. For example, it would be very difficult to calculate the caloric content of a serving of casserole from a pot luck.
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