When eating out and not having nutrition facts available, I d first try to choose a smart meal choice. Then when my food arrives I automatically divide it exactly in half. I take the remaining half home. Then I measure or weigh the remaining half so that I can best estimate the contents of my meal. It is a good method of portion control and helps me eat out without losing track of my daily intake.
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Use the Nutrition tracker to track the food that you eat.
Even if you only use it for a week it really helps you realize where your problem foods come in. You'd be surprised that the most calories could be coming from a food that you eat regularly because you think its relativly healthy. And it will tell you where you have room to improve.
Did you know that besides calories, carbs, fats and protein your Nutrition tracker can track almost ANY vitamin and mineral you consume? And when you are done tracking for the day your Nutrition Feedback Report will contain the info about these vitamins and whether you had enough of them or not!!
Go do 'My nutrition', click 'Change nutrition goals' and add the vitamins you want to track (I added almost all), the site will automatically give you the recommended daily amount you need
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