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HOW TO CHOOSE FOOD TO MEET MY NUTRITION NEEDS



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LILLIPUTIANNA
LILLIPUTIANNA's Photo Posts: 1,036
7/21/13 2:53 P

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I almost always go over on my carbs and go under on my protein. Don't stress about it too much. It's okay to aim for perfection, but don't freak out if you don't quite get it right.

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 current weight: 132.0 
 
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RUSSELL_40
RUSSELL_40's Photo Posts: 16,232
7/21/13 1:24 P

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Filling out your tracker days in advance is a big help also. Then you can sit there and play with the foods till they fit. If you plan out 7 days in advance, then you can just click on your grocery button, and have a list of food to buy.

When you wake up in the morning, just check your tracker, and you know exactly what you will be eating that day, and you will have that food in your fridge or pantry.

Planning the day of is always hectic. I plan my entire week on Sunday, when I can relax, and just sit down, and do so. You can click on the " See today's full report ", and see what you are short on, or high on, and make adjustments till they are in range.

Also while SP has a graph of 50/20/30, those are ranges also. You may get 45-55% of your calories from carbs on any given day. We never get exactly 50%. Try for better, not perfection. With time, it will get easier, and easier to put together a meal plan for the day that is close to what SP recommends.

I would focus on removing , or severely limiting sweets, and processed foods, and filling your trackers with healthy foods. Enter them into your favorites, and then making your plan is just a matter of putting foods in place like Tetris. When it fits, and everything is in range, then you are done for that day. Eating healthier foods will be a much greater benefit than worrying whether you are 5% low on protein, or 3 % over on carbs.

It really is a matter of building a database, and then trial and error, building your menu from these healthier foods. It may take a while to get from disaster to very healthy. Don't obsess with being perfect today. Just keep making healthy substitutions when possible.

Russell - current BMI 28.6
197 - bmi 30 - done
164 - bmi-25


 current weight: 181.0 
 
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DIETITIANBECKY
DIETITIANBECKY's Photo Posts: 25,995
7/20/13 2:04 P

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Another service we can offer is to look at your nutrition tracker. This will help us give more specific tips. Let me know if you need the steps to make your nutrition tracker public.

Becky
SP Registered Dietitian



BUNNYKICKS
BUNNYKICKS's Photo Posts: 2,174
7/20/13 12:58 P

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Just try and get your nutrients into their ranges. Try to make sure you get at least the minimum protein, and try not to exceed the maximum carbs and fat.

On any given day, your "pie chart" will not exactly represent the "suggested" pie chart. You'll always be a little high or low on one thing or another. This is fine and normal. It doesn't have to be exact!

After you've tracked for a few days, you will start to see where your "problem areas" are. If you are always going over on carbs, take a look at your tracker and look at which foods are the highest in carbs. See which ones you can cut out or cut down on (usually the culprits will be starchy carbs like bread, pasta, baked goods and sweets).

Don't really worry about being too precise. So long as you keep your total calories in line and meet your minimum for protein... that's a good goal to start with.. fine-tuning will come in time.

Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)


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ZRAMAH
SparkPoints: (2,321)
Fitness Minutes: (445)
Posts: 2
7/20/13 12:30 P

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CAN'T SEEM TO GET IT RIGHT BALANCING OUT MY DAILY NUTRIENTS. ALWAYS FINDS MYSELF COMING UP SHORT. WHAT IS RECOMMENDED TO STAY ON TRACK WHILE EATING FOODS OUTSIDE THE DAILY MEAL PLAN?



 
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