click on MY NUTRITION in the MY TRACKERS menu scroll down the TRACK YOUR FOOD window until you see TOOLS & SETTINGS click on SHOW MEAL PLANS (your tracker will now display suggested foods for your meal and you can click on CHANGE on the right side of the meal, to see other meals suggested)
In essence, you can determine for yourself what foods to eat in what quantities by looking at what Spark suggests and then substituting a comparable food.
best of luck
Sheryl, New Jersey EST, SUMMER 5% Challenge-KITCHEN CHAMPIONS
Pounds lost: 3.0
Fitness Minutes: (135)
7/14/18 8:50 P
I was going to suggest all the same tips already given. Eat a healthy snack with carb fat and protein. I only have 1 kidney so I eat protein but smaller amounts. My snack today is snap peas and 9 almonds. Fruit or vegetable with nut or nut butters. Tomorrow is apple with hazelnut butter.
I agree that adding snacks can help limit hunger. Adding a snack with a balanced amount of healthy carbs, fat and protein between meals can help ward off hunger.
It also looks like you are low on healthy fat and fiber. I see very little fruit and vegetable servings in what you posted. Is this typical? Adding a serving or two of fruits and especially vegetables ( a bit lower calorie) can really up the fiber. The range for fiber is 25 to 35 grams daily. Fiber can really help you feel fuller longer.
Fat is also important. It doesn't make you fat and helps your body process fat soluble vitamins like Vitamin D and can help you feel satisfied because your body processes it and proten slower than carbs. Examples of good sources of healthy fats are seeds/nuts (including their "butters"), olive oil, and low fat dairy.
Breakfast Create group Copy foods Add a food + Hard Boiled Egg, 1 cup, chopped ⊗ 212 2 14 17 0 Milk, nonfat, 1 cup ⊗ 83 12 0 8 0 Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving ⊗ 150 27 3 5 4 Strawberries, fresh, 1 cup, halves ⊗ 46 11 1 1 4 BREAKFAST TOTALS: 491 52 18 31 8 Lunch Create group Copy foods Add a food + Bread, whole wheat (including toast) prepared from recipe, 2 oz ⊗ 172 32 3 5 4 Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed ⊗ 143 0 3 27 0 Yogurt, plain, skim milk, 1 cup (8 fl oz) ⊗ 137 19 0 14 0 Apples, fresh with skin, 1 cup slices ⊗ 57 15 0 0 3 Mayonnaise, regular (mayo), 1 tbsp ⊗ 90 0 10 0 0 Milk, nonfat, 1 cup ⊗ 83 12 0 8 0 LUNCH TOTALS: 682 78 17 55 6 Dinner Create group Copy foods Add a food + Progresso Vegetable Classics 99% Fat Free Minestrone Soup, 1 cup ⊗ 100 19 1 5 5 Cheddar Cheese, 0.5 cup, shredded ⊗ 227 1 19 14 0 Shoney's Cantaloupe, 1/4 cup (39 grams), 1 serving ⊗ 14 3 0 0 0 Salads: 3/4 of cup Mixed vegetable tossed, no dressing, 1 serving ⊗ 17 3 0 1 0 DINNER TOTALS: 358 26 20 21 5 Snack Add a food + None SNACK TOTALS: 0 0 0 0 0 CALORIES CARBS FAT PROTEIN FIBER Totals: 1,531 156 56 107 19 Your Daily Goal: 1,200 - 1,550 135 - 252 27 - 60 60 - 136 25 - 35 Remaining Today: 0 - 19 0 - 96 0 - 4 0 - 29 6 - 16 You've burned 0 calories today. The more you burn, the more you can eat!
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DEBBIE669, how many calories are you eating daily? Can you tell us what you are eating for meals?
Tough to say what might be the problem when you give us zero insight as to what you are doing!
"We cannot change the cards we are dealt, just how we play the hand." ~ Randy Pausch
"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results." ~ Art Turock
"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good." ~ 7 Years in T
Debbie, hunger is basically low blood sugar, trying to get you to eat.
I'm a little bias, in that I am a very low carb person, so take that into consideration as I write this.
I think what happens is that you eat, blood sugar goes up, insulin kicks in to lower blood sugar, as high blood sugar is not a good thing, but it can over compensate, and blood sugar can drop, and you get hungry. So one needs to eat again.
How do I think you can break that cycle? Eat far fewer carbs as they swing blood sugar the most. So what am I eating for supper today? A big "Chef Salad" which has: - romaine lettuce - boiled egg sliced up - cherry tomatoes - shredded cheese - cubed ham
I "fortified" the salad with feta cheese and a chorizo sausage, and some ranch dressing. You will notice the absence of high carb things, not potatoes, no rice, no noodles.
Hi, ok I’ve been tracking and doing well for four weeks but I am always hungry. I wake t Up in the morning hungry, I am hungry by 10:00 have lunch at 12, hungry by 2:30 , have supper at 6,hungry by 8. I go to bed hungry, fall asleep hungry. Any suggestions. It’s really hard being hungry all the time.