Yes, I keep a daily food diary

For kilocalories I usually consume between 2000 and 2500 each day.

For sugars I keep within the recommended 90 grammes each day, often only having around 50 grammes.

I use an A5 size notebook delivered with the grocery by Tesco. I use one page each day. The notebooks are not expensive and I need a new one every few months.

As most things have a unique kilocalories number within the range of foods that I eat it is only for a few things that I need to write down what it is in words, I usually write just the number. Thus 358 kilocalories 0.2 grammes of sugar for the rice that I mentioned and 153 kilocalories and 19.0 grammes of sugar for the chocolate drink. I keep running totals throughout each day so as not to overdo the sugar intake.

I find keeping a food diary very useful, it may sound like a lot of work and inconvenience but for me it is just writing a few lines for each of my three main meals each day and a quick note if I have something extra between main meals.

William

Heat a pack of white long grain microwaveable rice in a microwave cooker, 2 minutes typically. I use Tilda white Basmati, 250 grammes.

Empty the heated pack into a bowl or a pyrex jug.

Add 250 millilitres of Alpro chocolate drink. They are supplied in packs of 3 units each of 250 millilitres.

Eat and enjoy.

Going from cold and wanting something tasty and warm to eating in about 3 minutes if one has the ingredients ready for use.

Just over 500 kilocalories.

William