At first it took me a little while, till i really started to look into it. The hardest thing i found was i didnt know waht kjs were, I read somewhere that to work out how many calories there are in kjs u just divide the kjs by 4.4 then you will have a good estimate on how many calories there are in each meal. Since i started cert III in fitness i did my nutrition core unit and found some interesting facts, eg when choosing foods to eat make sure they have under 5grams of saturated fat per 100gs of food anything over 5gs is going to contain too much fat. You also need to look at how much sugar is in the food that you are eating. too much sugar just stores and builds up turning into fat (lollies are BAD). staying away from fizzy drinks is a good way to help reduce your calorie intake too! as they are high calories as well. I personaly dont eat carbs after 5pm as i feel that my body doesnt have enough time to burn up these calories. I dont want this turning into fat. try and eat ealier in the night, and try and stay away from deserts, if im having cravings for something sweet i usually have a low fat yoghurt.

basicaly in aday you need to make sure that you are having 5 servings of breads and cereals (in total not of each) 5 serves of veg, 2 fruit, 3 dairy/ dairy products, and one of lean meat.
i find the breads and cereals hard my self as im gluten intolerant. Hope this helps!!!

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I completely understand that you are overwhelmed. I find it particularly difficult to work out how much fat and carbs I should be having a day withing my calorie allowance... it's very confusing. But good carbs are your complex carbohydrates, your wholegrain foods and also your vegetables, and bad carbs are your refined foods such as white bread - generally your processed carbs. Hope that helps. :)

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There are lots of calorie counting books that also have more information in them that you are asking about. Many can be found at Big W, Kmart and book shops. You can also find online sites such as The Biggest Loser and Calorie King. Best of Luck!

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