To stay on track, you have to plan your day or else you are planning to fail. Whether you plan out your menu every day, the night before or the week before, you have to take the time to come up with a strategy. This way you will not be caught off guard and all of the tools that you need to succeed.
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I have a notebook in Evernote with a separate note for each restaurant I visit and what the best options are for my diet plan in each. I don't write down the "best options" that I wouldn't like either - just what I'd actually order. With my smart phone, I have that custom reference to keep me on track.
Having a plan is half the battle, having it HANDY is the other half.
Enter all of the foods you think you will eat that day into the SparkPeople tracker as a snack making sure everything balances out and you're within your ranges for calories and nutrients. Then when you eat that food move it to the meal where you ate it and validate the quantity you ate.
If you want something you didn't plan on having you will probably skip it - another option though is to compare what you want and didn't plan on having and see if you can make a reasonable substitution for it from the remaining foods you had planned on having but haven't had yet - then change it.
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