Like "Hello and welcome I use the book The Calorie King it has all that info in it and even covers eatting out .Portion size and whats in I use a scale aswell . I like to eat 5 little meals a day rather then three big meals and two snaks I eat less now then ever before. I eat a lot better then now too for I look at each little meal as a meal this has helped me a lot I dont even buy the snak foods. I hope this helps Best wishes Harlen"