Could you please offer guidance on how to track calories -i.e. abowl of oats and other things not labelled. Thanks Jenny

YES!! Thank you for asking this question, as I had been wondering exactly the same thing. Short of calculating the calorie content of everything I eat (which I don't have time for, and which isn't always possible), how do I estimate my daily calorie intake?

I have a nauseating little calorie book which I peruse each evening to tally up. Breakfast is the same and as i take a packed lunch to work i know what is in it. Evening meal is calculated as I cook from scratch ...boring but it doesn't take long and very soon you sadly can quote how many calories an apple, 1 oz cheddar has.
Store products very helpfully have the nutritional values on everything so 1 kit kat 107 calories...etc.
I always plan menus for the week so I plan low fat meals or double on the veg and cut out the carbs. #
If you google calories most sites even do take away calories.
HOW SAD Am I to know this

If you go to http://caloriecount.about.com/ under foods they have a new food section where you enter your recipe and it tells you the calories as well as a breakdown of carbs, protien, fat etc. Takes a few tries to get the wording right but generally works well. I put the ingredients for tonights Jamie Oliver curry in and it came up with the calories etc for me.