It helps me to enter everything I plan to eat for the day before I start eating (or even before I buy groceries and cook). That way if I am heavy on one nutrient, I can see where I can make improvements. I don't do that all the time, but when I first started, it really helped me to do it once or twice a week when I was planning my shopping lists. For instance, today I had oatmeal, blueberries, and yogurt for breakfast and a sandwich and raw veggies for lunch. Looking at my tracker, it's easy enough for me see that I'm coming up short on fiber and protein. By thinking about this before dinner, I can consider skipping the rice that I had planned to go with the chicken stir fry I'm making for dinner in favor of a larger portions of chicken breast and veggies. By tracking consistently, you might find patterns of carb heavy days mixed with protein heavy days. You might find that works well for you rather than having a daily balance.
This technique was really helpful to me when I was trying to cut back on sodium. Otherwise, I never would have thought that the biggest source of sodium in my diet was salad dressing.
I hope that helps. I think you'll find that it'll be a process to find what really works for you.
The suggested ranges are set to give you a balance of calories coming from carbs, protein, and fat. If you eat carb-heavy food, you'll run out of carbs in your range and still have calories from protein and fat left over.
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