It can be very challenging maintaining your weight loss. You worked hard to achieve that goal! One of the primary keys to success is knowing and being responsible for each thing you eat. If you have a "budget" of calories to adhere to across the week, it is important to know the "cost" of what you are considering eating. This handy little pocket guide will help keep you on track. From Appetizers to Dessert,  at restaurants or at home, you will be amazed and how many foods are listed here with their nutritional content.

The best way to avoid the pitfalls of weight gain is to PLAN and be PREPARED. This also means being armed with information. It is a lot easier to make good choices when you know the value of them.