I have found that tracking the food I plan to eat and making adjustments based on what I see helps me to stay on track and within my caloric range each day.
Before a meal, I track the entire meal, keeping in mind what I plan/want to eat for the rest of the day. I can then add, take away, or adjust portion size to fit my plan.... before I put anything in my mouth. This way, I am sure to stay on track.
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