Set Up

• 1). Create a table with 30 rows and nine columns.
  
  
• 2). Give each column the following headings: Food, Calories, Serving Size, Fiber, Vitamins & Minerals, Protein, Fat, Carbs, GL (Glycemic Load).
  
  
• 3). List the foods in your current diet in the first column of your table.
  
  

Nutritional Value

• 1). Look up the nutritional facts for each of your listed foods. You can use the Nutrient Search resource at the end of this article. Type in your food in the box that say "enter food name," and search.
  
  
• 2). Fill in the information on your table for the listed Calories, Serving Size and Fiber--only list the vitamins and minerals that are 15 percent or above the recommended daily value, total protein, total amount of mono and poly unsaturated fats, and total carbohydrates.
  
  
• 3). Highlight in green any food below 200 calories for 60 grams; AND that lists at least two vitamins and minerals OR a total protein of 5 grams or more OR a total unsaturated fat of 3 grams or more.
  
  
• 4). Highlight in yellow any food above 200 calories for 60 grams; OR any food with fiber below 8 grams per serving AND which has no vitamins or minerals listed.
  
  

Glycemic Load

• 1). Use the Glycemic Index resource at the end of this article.
  
  
• 2). Click on the "GI Database" located in the menu.
  
  
• 3). Enter the name of your food and run a search to look up the Glycemic Load value for each of your foods. Record this information on your table.
  
  
• 4). Highlight in green the GL figures that are 54 or less. Highlight in yellow if the GL figures are 70 or above.
  
  

Assessing Calorie Needs

• 1). Use the Basal Metabolic Rate (BMR) resource at the end of this article.
  
  
• 2). Enter your height, weight, age and gender to calculate your Basal Metabolic Rate (the number of calories your body requires to fuel its fundamental functions such as breathing).Your daily caloric intake should not go below this number or you risk starving your body and depressing your metabolism.
  
  
• 3). Use the Daily Calorie Needs resource at the end of this article.
  
  
• 4). Enter your sex, age, weight, height and (activity level of general) lifestyle, and select from the dropdown menu the exercises you routinely perform.
  
  
• 5). Select "Calculate" to get an estimate of your overall daily calorie needs. Your daily caloric intake must fall below this number in order for you to lose weight.