WELLNESS: Count Calories checklist (printable)
This is a short list on counting calories. Refer to your doctor or to the literature to learn just how many calories YOU should consume (Some places it says that if you are between 31 and 60 you should normally consume between 2,450 and 3,450 Kcals a day if you are a man and between 1950 and 2,650 Kcals a day if you are a woman, and less if you want to loose weight).
1. Create a spreadsheet with these columns:
A. Food item
B. Total weight of the package the food came in
C. Number of pieces you took from the package
D. Weight per item you ate
E. Kcal per 100g (see on the package or buy a calorie counter book or consult a website)
F. KiloJoule (in case Kcal is not stated - divide by 4.3)
G. Column where you divide column E with 100 and with cokumn D to get the total calories of the item you ate
H. % of the item of your total allowed daily intake
I. % Accumulated percentage of your allowed daily intake.
2. Update this list on a daily basis
3. Maybe eating sugarfree and light products is good for you, but the most important thing is to simply eat less.
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