Okay! You have to eat.  You know what to eat, and can figure out how many calories you need to eat.  Now, let's get more precise so you won't under eat or over eat.

How to count those calories?  Figure this out once or twice and it will become second nature.  Begin by paying attention to what a standard "serving"  size is for each of the basic food groups.  This differs substantially from most "helpings" that we traditionally eat.  The "servings" given in most fast food establishments and restaurants are also very much inflated compared to the standards.

You can check out labels, but these often deceive also.  The manufacturer may be trying to make you believe that a particular food will be low in calories when the serving size that applies to the calories listed is so unrealistic as to be ridiculous.

Basically, a serving of fruit or vegetable is a half cup.  This applies to cut up fruit or vegetable, fresh or cooked.  One cup is approximately the amount that fits in your cupped hand.  For whole fruit like apples, pears, oranges, and others, a serving is one small one.  For leafy greens a serving is a full cup of uncooked greens.

There are about 60 calories in a serving of fruit and about 30 in a serving of vegetables.  Less natural sugars in vegetables therefore less calories.  Give yourself 7-10 servings per day of these two.  That would account for a least 500 calories.

Cooked cereals, rice, pasta, and potatoes have about 90 calories in a serving which is one half cup.  One slice of loaf bread is a serving and is also about 90 calories.  Once again, whole grain choices are best.  Oh, and those big bagels sold in most grocery stores and fast food places count for 4 servings folks!

Lean meats like skinless chicken or turkey breast, lean beef (sirloin, flank, and round), certain fish (cod, flounder, and tuna); each has approximately 200 calories in a 4 ounce serving.  Four ounces is about what would fit in the palm of your hand and is about that thick.  You could also consider 4 ounces to be about the size of a deck of playing cards.

Double the number of calories for medium to high fat meats like dark meat poultry, pork, sausages, hot dogs, and beef.  Eggs fit into this category also.  One egg has about 75 calories.

Pay attention to additives like sugar.  One teaspoon of sugar adds 16 calories to a meal or drink.  Most soft drinks have 6-8 teaspoons of added sugar in each 8 ounce serving.  How often have you purchased, been served, or drank an 8 ounce serving of a soft drink?

Truthfully, all natural fruit juice is not much better in regard to the number of sugar calories.  This is fruit sugar (fructose) calories, but still quite a lot.