Originally Posted by
atomic sagebrush
You look on the labels of the foods you eat (or look up foods without labels online) and then add them up. I think it's easiest to use a pen and paper but others use My Fitness Pal or other similar apps/sites to keep track. You only need to do it for a few days until you get a general feel for how it works.
There is not any one food you need to eat to get your fat. I think it's easiest to stick to diet if you stay flexible on the foods you eat. Dairy is a good way to get some fat but it could also be veg. oil, soy foods, processsed baked goods, eggs, nuts, margarine, mayonnaise, dressing on salad or veg.
I can't tell you if certain foods are too much. I don't know how much you ate! If you ate a ton it would be too much, if you ate a teeny portion it may be too little.