The last thing i do every night when I'm on Spark page is plan out my meal for the following day. I do so much better in following my diet that way and if possible i try to plan a couple days in advance to make sure that i have all the ingredients i need for cooking.
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I often find it difficult to work in enough of certain nutrients to meet my daily requirements - specifically, calcium and fiber - on a calorie-reduced meal plan. One day, I was making a turkey sandwich - I knew I had enough fat calories in my daily "budget" to add some mayo, but I was also behind on calcium. I decided to skip the mayo and add some cheese to the sandwich, which gave me a big calcium boost without going over on fat. Now I try to keep this in mind when planning meals.
Stay away from "empty" calories that don't provide any significant nutrients. For example, instead of putting sugar on your cereal, throw in some raisins or dried cranberries. They are plenty sweet, and they add plenty of fiber and other nutrients to your daily intake. 43
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