journal so that you can keep track of all of your nutritional needs to remain on the safe side. you may also find it useful to obtain a small weighing scale for weighing your food. i once thought i would never do that but have found that it gives me an understanding of how many calories are in different amounts of food. you may be amazed by which foods you can eat more of and which you should cut down on.
weight gain is something that takes place when we start to take in more calories than we are able to burn. when you cut down on your calories and take 