O.K. Yesterday I said that I would upload a simple spreadsheet to help you keep track of what you are eating throughout your day.
My advise would be to print the sheet rather than filling it out on your computer, since you will be on the go for the most part. Right? Keeping track of what we eat can be really difficult, but it has actually been demonstrated that
people who write down what they eat are more successful at reaching their weight goals (whether you want to gain or lose weight), so go ahead, download the spreadsheet from here, print it out, and start paying attention to what you are eating.
If you are not quite sure of how much you should be eating, scroll down and read the posts below. Next you will see a screenshot of the simple spreadsheet I created for this occasion (download here).
useful spreadsheet. thanks