I'd like to understand better how to figure out where to put foods that aren't listed in Strong Women Stay Slim - like one whole wheat flour chapati at 160 calories and 4 grams of fat. Is that 2 Grains or 1 Grain and 1 Extra? How do I decide where to list these items?

As we explain in Chapter 9, an Extra serving has 30-70 calories. So if an item contains more than 30 calories of fat, I'd want to tally that as one or more Extras. How do you know how many calories of fat the item has? If there's a food label, it's simple: just remember that a gram of fat has 9 calories. The chapati has 4 grams of fat, which is 36 calories, so that's 1 Extra. What about the other 124 calories in the chapati? Since a Grain serving has 60-100 calories, let's say the chapati is 1.5 Grains plus 1 Extra. If you're at a restaurant and can't consult a food label, just guess. Sometimes you'll be a little too high, sometimes a little too low, but it should balance out in the long run.