All you can do is the best you can do, if you know what I mean. No, that lemon cookie probably wasn't exactly identical to the one in the tracker, but it's closer than you'd get by not tracking. I think that if you make your best guess, then add an ounce of cheese or a tablespoon of dip to compensate for the little bites you forgot, you'll get pretty close.
Another thing that helps is to try to predict what's going to be served at a party and track what you're likely to eat before you go. If you've already planned for an ounce of cheese, a glass of wine, 10 crackers, and a cookie, that makes it a little easier to resist a second or third cookie.
And the samples definitely have to be counted. I've taken in 350 calories in a trip to a fancy supermarket that does lots of sampling. As a previous poster pointed out, it doesn't take a lot to get you to 100 calories of something you probably wouldn't normally eat. If you go to two stores with samples in an afternoon of shopping, that can easily add up to an extra meal.
| current weight: 132.0