I have learned that I can swap out foods. By making high quality choices, I can allow myself a treat at a birthday party, knowing that I am within my range. I find that a lot of times, I won't eat until I have updated my tracker to see where I am sitting. I find it really helpful. Plus, I learn which things and in what amounts I can usually eat. Popcorn is somewhat of a treat for me. I can eat up to 3 cups of it at the end of the day and it tides me over until morning. I now know that this is a reasonable amount and can treat myself accordingly!!
One thing I like about tracking is that when I find at the end of the day I have all my nutrients in and still have some calories to use, I can have a small treat that's not so healthy and not feel guilty about it, as long as I only eat a reasonable amount.