Here is a dump of a fantastic food log programme that i found which takes all the work (well most of it) out of making sure you get the right amounts in. Here is is just some of the info and stats you can get from it , it has a database of most foods and yu simply select what you have eaten or drunk and it knows what it contains and hey presto... you are able to edit the database as well as add you own foods. The best i have found yet !
I found it at http://www.dietpower.com
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