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DRI QUANTIFIED
NUTRIENT Unit
DRI
GOALS GOOD SOURCE
EXCELLENT
SOURCE
RDA/AI
10-19%
(COLUMN=10%)
20%
(COLUMN=20%)
A B=A*.1 C=A*.2
Water L 2.7 0.27 0.54
Kcals Kcal 2224 222.4 444.8
MACRONUTRIENTS PROTEIN g 62.78 6.278 12.556
CHO g 357 35.7 71.4
Fiber g 25 2.5 5
LIPIDS g SKIP
Saturated g SKIP
EFA: n-6 g 12 1.2 2.4
EFA:
n-3 g 1.1 0.11 0.22
VITAMINS Thiamin mg 1.1 0.11 0.22
Riboflavin mg 1.1 0.11 0.22
Niacin mg 14 1.4 2.8
B6 mg 1.3 0.13 0.26
B12 mcg 2.4 0.24 0.48
Folate mcg 400 40 80
Vitamin C mg 75 7.5 15
Vitamin D mcg 15 1.5 3
Vitamin A (RAE) mcg 700 70 140
Vitamin E mcg 15 1.5 3
MINERALS Calcium mg 1000 100 200
Iron mg 18 1.8 3.6
Magnesium mg 310 31 62
Potassium mg 4700 470 940
Zinc mg 8 0.8 1.6
Sodium mg SKIP
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Profile
Active Profile: Kathleen Salas
Height: 5 ft. 5 inches
Weight: 173.0 lbs.
Age: 20 years
BMI: 28.8
Gender: Female
Pregnancy: Not Pregnant
Activity Level: Sedentary
Smoker: No
Strict Vegetarian/Vegan: No
DRI Goals
Nutrient DRI
Energy Kilocalories 2224 kcal
Protein 62.78 g Daily requirement based on grams per kilogram of body weight
Carbohydrate 247.0 - 357.0 g
Fat, Total 48.0 - 85.0 g No recommendation
Fat Saturated Fat < 22 g Less than 10% of calories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < 300 mg Less than 300mg recommended
Essential Fatty Acids Omega-6 Linoleic 12 g
Omega-3 Linolenic 1.1 g
Carbohydrates Dietary Fiber, Total 25 g
Sugar, Total * No recommendation
Other Water 2.7 L
Alcohol * No recommendation
Vitamins Thiamin 1.1 mg
Riboflavin 1.1 mg
Niacin 14 mg
Vitamin B6 1.3 mg
Vitamin B12 2.4 µg
Folate (DFE) 400 µg
Vitamin C 75 mg
Vitamin D (ug) 15 µg DRI Adequate Intake
Vitamin A (RAE) 700 µg
Vitamin A (IU) 2333 IU
Alpha-Tocopherol 15 mg
Minerals Calcium 1000 mg DRI Adequate Intake
Iron 18 mg
Magnesium 310 mg
Potassium 4700 mg DRI Adequate Intake
Zinc 8 mg
Sodium 1500 mg DRI Adequate Intake
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Macronutrient Ranges for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Recommende
d
Yours
Carbs 45%-65% 1,001-1,446
kCal
32% 388 kCal
Protein 10%-35% 222-778 kCal 10% 126 kCal
Fats 20%-35% 445-778 kCal 57% 687 kCal
Alcohol 0% 0 kCal 0% 0 kCal
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Fat Breakdown for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Source of Fat
* Transfat data is not yet reported by all sources and therefore may be
under-represented.
Saturated Fat 17%
Monounsaturated Fat 8%
Polyunsaturated Fat 4% Trans Fatty Acid 1%
Unspecified 27%
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake vs. Goals for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Nutrient DRI Intake %
Energy
Kilocalories 2224 kcal 1,203.96 kcal 54%
Protein 62.78 g 31.47 g 50%
Carbohydrate 247.0 - 357.0 g 96.88 g
Fat, Total 48.0 - 85.0 g 76.31 g
Fat
Saturated Fat < 22 g 22.81 g 104%
Monounsaturated Fat * 11.07 g
Polyunsaturated Fat * 5.33 g
Trans Fatty Acid * 1.02 g Cholesterol < 300 mg 118.05 mg 39%
Essential Fatty Acids
Omega-6 Linoleic 12 g 4.63 g 39%
Omega-3 Linolenic 1.1 g 0.63 g 57%
Carbohydrates
Dietary Fiber, Total 25 g 7 g 28%
Sugar, Total * 14.35 g
Other
Water 2.7 L 4.07 L 151%
Alcohol * 0 g
Vitamins
Thiamin 1.1 mg 0.25 mg 22%
Riboflavin 1.1 mg 0.41 mg 38%
Niacin 14 mg 3.45 mg 25% Vitamin B6 1.3 mg 0.13 mg 10%
Vitamin B12 2.4 µg 0.44 µg 18%
Folate (DFE) 400 µg 121.92 µg 30% Vitamin C 75 mg 29.41 mg 39%
Vitamin D (ug) 15 µg 0.52 µg 3%
Vitamin A (RAE) 700 µg 242.97 µg 35% Vitamin A (IU) 2333 IU 2,980.68 IU 128%
Alpha-Tocopherol 15 mg 2.3 mg 15%
Minerals
Calcium 1000 mg 496.36 mg 50%
Iron 18 mg 5.87 mg 33% Magnesium 310 mg 69.61 mg 22%
Potassium 4700 mg 517.26 mg 11%
Zinc 8 mg 1.24 mg 15% Sodium 1500 mg 2,185.43 mg 146%
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
MyPlate Analysis for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Goal* Actual % Goal
Grains
8.0 oz. eq. tips
3 oz. eq. 37.2%
Vegetables
3.0 cup eq. tips
0.7 cup eq. 23.2%
Fruits
2.0 cup eq. tips
0 cup eq. 0%
Dairy
3.0 cup eq. tips
2.1 cup eq. 69.4%
Protein Foods
6.5 oz. eq. tips
0.9 oz. eq. 14.6%
Empty Calories
362.0 672.3 185.7%
Your results are based on a 2224 calorie pattern.
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole grains.
Vary Your Veggies! Aim for this much every week:
• Dark Green Vegetables = 2.0 cups weekly
• Orange Vegetables = 1.5 cups weekly
• Dry Beans &Peas = 2.5 cups weekly
• Starchy Vegetables = 2.5 cups weekly
• Other Vegetables = 5.5 cups weekly
Oils: Aim for 7.0 teaspoons of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than
3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake Spreadsheet for Oct 19, 2012
Item Name Meal Quantity Wt(g) Kcal(kcal)
Water, Tap Breakfast 3 quart(s) 2844 0
CARL'S JR. Fries, Chili
Cheese
Lunch 1 item(s) - 1 item is 1
carton
349 990
Sandwich, Grilled Cheese Dinner 1 item(s) 83 290.5
Water, Tap Snacks 3 liter(s) 3005.22 0
Total 6,281.22 1,280.5
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Water, Tap 0 0 0 0
CARL'S JR. Fries, Chili
Cheese
28 89 56 19
Sandwich, Grilled Cheese 9.16 27.85 15.77 5.98
Water, Tap 0 0 0 0
Total 37.16 116.85 71.77 24.98
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Water, Tap 0 0 0 0
CARL'S JR. Fries, Chili
Cheese
0 0 1.5 70
Sandwich, Grilled Cheese 5.66 3 0 22.41
Water, Tap 0 0 0 0
Total 5.66 3 1.5 92.41
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Water, Tap 0 0 0 0
CARL'S JR. Fries, Chili
Cheese
0 0 8 1
Sandwich, Grilled Cheese 2.65 0.32 1.25 3.98
Water, Tap 0 0 0 0
Total 2.65 0.32 9.25 4.98
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Water, Tap 2.84 0 0 0
CARL'S JR. Fries, Chili
Cheese
0 0 0 0
Sandwich, Grilled Cheese 0.03 0 0.19 0.29
Water, Tap 3 0 0 0
Total 5.87 0 0.19 0.29
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
Water, Tap 0 0 0 0
CARL'S JR. Fries, Chili
Cheese
0 0 0 0
Sandwich, Grilled Cheese 2.05 0.05 0.19 58.1
Water, Tap 0 0 0 0
Total 2.05 0.05 0.19 58.1
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
Water, Tap 0 0 0 0
CARL'S JR. Fries, Chili
Cheese
6 0 0 750
Sandwich, Grilled Cheese 0 0 129.48 576.27
Water, Tap 0 0 0 0
Total 6 0 129.48 1,326.27
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Water, Tap 0 85.32 0 28.44
CARL'S JR. Fries, Chili
Cheese
0 250 4.5 0
Sandwich, Grilled Cheese 0.72 234.89 2.06 19.92
Water, Tap 0 90.16 0 30.05
Total 0.72 660.37 6.56 78.41
Item Name Potas(mg) Zinc(mg) Sodium(mg) Water, Tap 28.44 0 85.32 CARL'S JR. Fries, Chili
Cheese
0 0 1720
Sandwich, Grilled Cheese 128.65 1.26 763.6 Water, Tap 30.05 0 90.16 Total 187.14 1.26 2,659.08
Intake Spreadsheet for Oct 20, 2012
Item Name Meal Quantity Wt(g) Kcal(kcal)
Pizza, Cheese with
Vegetables, Thin Crust
Breakfast 1 slice(s) - 1/4 of 12 in.
diameter
70 149.1
JACK IN THE BOX
SOURDOUGH JACK
Dinner 1 item(s) 228 680
CHEETOS Snacks,
Crunchy Cheese
Snacks 5 ounce(s) 141.75 800
Water, Tap Snacks 3 liter(s) 3005.22 0
Total 3,444.97 1,629.1
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Pizza, Cheese with
Vegetables, Thin Crust
6.33 17.67 5.98 2.46
JACK IN THE BOX
SOURDOUGH JACK
26 41 46 17
CHEETOS Snacks,
Crunchy Cheese
10 75 50 10
Water, Tap 0 0 0 0
Total 42.33 133.67 101.98 29.46
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Pizza, Cheese with
Vegetables, Thin Crust
2.37 0.79 0 8.4
JACK IN THE BOX
SOURDOUGH JACK
0 0 1.5 75
CHEETOS Snacks,
Crunchy Cheese
0 0 0 12.5
Water, Tap 0 0 0 0
Total 2.37 0.79 1.5 95.9
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Pizza, Cheese with
Vegetables, Thin Crust
0.71 0.07 1.26 1.86
JACK IN THE BOX
SOURDOUGH JACK
0 0 2 6
CHEETOS Snacks,
Crunchy Cheese
0 0 2.5 5
Water, Tap 0 0 0 0
Total 0.71 0.07 5.76 12.86
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Pizza, Cheese with
Vegetables, Thin Crust
0.04 0 0.15 0.17
JACK IN THE BOX
SOURDOUGH JACK
0 0 0 0
CHEETOS Snacks,
Crunchy Cheese
0 0 0.3 0.3
Water, Tap 3 0 0 0
Total 3.04 0 0.45 0.46
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
Pizza, Cheese with
Vegetables, Thin Crust
1.42 0.07 0.17 44.8
JACK IN THE BOX
SOURDOUGH JACK
0 0 0 0
CHEETOS Snacks,
Crunchy Cheese
4 0 0 0
Water, Tap 0 0 0 0
Total 5.42 0.07 0.17 44.8
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
Pizza, Cheese with
Vegetables, Thin Crust
7.63 0 23.8 361.43
JACK IN THE BOX
SOURDOUGH JACK
9 0.92 0 750
CHEETOS Snacks,
Crunchy Cheese
0 0 0 0
Water, Tap 0 0 0 0
Total 16.63 0.92 23.8 1,111.43
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Pizza, Cheese with
Vegetables, Thin Crust
0.52 124.6 1.39 14
JACK IN THE BOX
SOURDOUGH JACK
0 200 4.5 0
CHEETOS Snacks,
Crunchy Cheese
0 0 1.8 0
Water, Tap 0 90.16 0 30.05
Total 0.52 414.76 7.69 44.05
Item Name Potas(mg) Zinc(mg) Sodium(mg) Pizza, Cheese with
Vegetables, Thin Crust
147 0.71 369.6
JACK IN THE BOX
SOURDOUGH JACK
390 0 1200
CHEETOS Snacks,
Crunchy Cheese
0 0 1450
Water, Tap 30.05 0 90.16 Total 567.05 0.71 3,109.76
Intake Spreadsheet for Oct 21, 2012
Item Name Meal Quantity Wt(g) Kcal(kcal)
Ice Cream, French
Vanilla, Soft Serve
Breakfast 0.5 cup(s) 86 190.92
Salad, Caesar, with
Dressing
Lunch 2 cup(s) 216 336.96
Coleslaw, Creamy Lunch 0.5 cup(s) 109.61 174.41
Water, Tap Snacks 3 liter(s) 3005.22 0
Total 3,416.84 702.29
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Ice Cream, French
Vanilla, Soft Serve
3.53 19.09 11.18 6.43
Salad, Caesar, with
Dressing
10.11 13.46 27.84 5.14
Coleslaw, Creamy 1.27 7.56 16.16 2.43
Water, Tap 0 0 0 0
Total 14.91 40.1 55.18 14
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Ice Cream, French
Vanilla, Soft Serve
3 0.39 0 78.26
Salad, Caesar, with
Dressing
18.19 3.25 0 79.92
Coleslaw, Creamy 4 8.57 0.06 7.65
Water, Tap 0 0 0 0
Total 25.19 12.21 0.06 165.83
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Ice Cream, French
Vanilla, Soft Serve
0.24 0.15 0.6 18.2
Salad, Caesar, with
Dressing
2.67 0.38 3.24 2.74
Coleslaw, Creamy 7.62 0.95 2.15 4.26
Water, Tap 0 0 0 0
Total 10.53 1.49 6 25.2
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Ice Cream, French
Vanilla, Soft Serve
0.05 0 0.04 0.16
Salad, Caesar, with
Dressing
0.16 0 0 0.29
Coleslaw, Creamy 0.08 0 0.06 0.05
Water, Tap 3 0 0 0
Total 3.3 0 0.1 0.49
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
Ice Cream, French
Vanilla, Soft Serve
0.08 0.04 0.43 7.74
Salad, Caesar, with
Dressing
2.5 0 0.45 222.48
Coleslaw, Creamy 0.3 0.23 0.07 32.65
Water, Tap 0 0 0 0
Total 2.88 0.27 0.95 262.87
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
Ice Cream, French
Vanilla, Soft Serve
0.69 0.6 139.32 506.54
Salad, Caesar, with
Dressing
37.8 0 436.32 3783.48
Coleslaw, Creamy 27.11 0.04 0 2214.32
Water, Tap 0 0 0 0
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
Ice Cream, French
Vanilla, Soft Serve
0.69 0.6 139.32 506.54
Salad, Caesar, with
Dressing
37.8 0 436.32 3783.48
Total 65.59 0.64 575.64 6,504.34
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Ice Cream, French
Vanilla, Soft Serve
0.52 112.66 0.18 10.32
Salad, Caesar, with
Dressing
3.87 174.96 2.68 34.56
Coleslaw, Creamy 1.25 36.19 0.49 11.42
Water, Tap 0 90.16 0 30.05
Total 5.64 413.96 3.35 86.36
Item Name Potas(mg) Zinc(mg) Sodium(mg) Ice Cream, French
Vanilla, Soft Serve
152.22 0.45 52.46
Salad, Caesar, with
Dressing
444.96 1.08 509.76
Coleslaw, Creamy 170.37 0.21 135.08 Water, Tap 30.05 0 90.16 Total 797.6 1.74 787.45
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Energy Balance for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Date kCal Consumed kCal Burned Net kCal
Oct 19, 2012 1281 2071 -790
Oct 20, 2012 1629 2071 -442
Oct 21, 2012 702 2071 -1369
Total: 3612 6213 -2601
Daily Caloric Summary
kCal
Recommended: 2224
Average Intake: 1204
Average Expenditure: 2071
Average Net Gain/Loss: -867
DRI GOALS vs. 3-DAY DIET RECORD
NUTRIENT UNIT
DRI GOALS WB1 3-day Analysis
RDA/AI UL Intake
Intake vs. Goal (%)
Deficient
<80%
Excess >120%
Water L 2.7 4.07 151
Kcals Kcals 2224 2400 1203.96 54
MACRONUTRIENTS
PROTEIN g 62.78 n/a 31.47 50
CHO g 357 n/a 96.88
Fiber g 50 n/a 7 28
LIPIDS g 0 n/a
Saturated g 0 n/a
EFA: n-6 g 12 n/a 4.63 39
EFA: n-3 g 1.1 n/a 0.63 57
VITAMINS
Thiamin mg 1.1 n/a 0.25 22
Riboflavin mg 1.1 n/a 0.41 38
Niacin mg 14 n/a 3.45 25
B6 mg 1.3 n/a 0.13 10
B12 mcg 2.4 n/a 0.44 18
Folate mcg 400 n/a 121.92 30
Vitamin C mg 75 n/a 29.41 27
Vitamin D mcg 15 n/a 0.52 3
Vitamin A (RAE) mcg 700 n/a 242.97 35
Vitamin E mcg 15 n/a 2.3 15
MINERALS
Calcium mg 1000 2500 496.36 50
Iron mg 18 n/a 5.87 33
Magnesium mg 310 350 69.61 22
Potassium mg 4700 n/a 517.26 11
Zinc mg 8 n/a 1.24 15
Sodium mg 0
★ SUMMARY: MY NUTRITION PROFILE
Throughout this nutritional journey, I’ve learned a
lot. Being a college student I had very poor nutrition. Rarely
would I eat more than one meal a day, very active swimmer,
I was a vegetarian and anemic along with a thyroid problem.
To say the least, nutrition is vital to my health issues. When
I did my three day WB1, I logged what I ate for three days
and the results were horrific. Everything on the list was
deficient with the exception of water. I was more than half
under the daily caloric intake; Macronutrients, Vitamins,
and Minerals were all deficient. But then I had the chance to
do another WB, WB3 and was able to see what I should be
eating to overcome my excesses. But being low on nutrients
is very dangerous on health. Nutrients provide you with
energy, keep your organs functioning properly and help you
maintain a strong immune system. Vitamin C has significant
interactions with several key minerals in the body - it
enhances iron uptake and is required for regeneration of
vitamin E. Vitamin A is a fat-soluable vitamin and the
transport and utilization of vitamin A is dependent upon
several vitamin A binding proteins. Adequate intake of
dietary fat and zinc is necessary for the absorption and
utilization of vitamin A. Magnesium is required for calcium
uptake and maintaining balance in the body's metabolism.
Magnesium also has an important relationship with
potassium, and helps regulate the movement of potassium in
and out of our cells. Potassium works in the body through a mechanism known as the "sodium-potassium"
pump - sodium and potassium work together to initiate muscle contraction and nerve transmission, and to
maintain the body’s normal distribution of fluid. These two minerals are dependent on each other to
maintain balance in the body. Potassium is known to decrease the excretion of calcium, so adequate intake
of potassium is as important as adequate intake of Vitamin D and calcium for bones. Vitamin D plays a
major role in maintaining normal blood levels of calcium and impacts the absorption and storage of calcium.
Vitamin D also stimulates the absorption of phosphorous. Vitamin D is regulates the production of certain
calcium-binding proteins that function in the bones and kidneys. Because these binding proteins are
dependent on vitamin K, there is an interrelationship between vitamin D and vitamin K. Vitamin D
deficiency may also result in iron deficiency. Three foods that I will introduce and make sure to keep in my
diet are Oranges, for the Vitamin C, B6, A, Potassium, and Calcium, Almonds for, Vitamin E, riboflavin,
niacin, thiamin, pantothenic acid, vitamin B-6, and folates, and Broccoli for vitamin-K, iron, magnesium,
zinc, and omega-3 fatty acids.
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Profile
Active Profile: Kathleen Salas
Height: 5 ft. 5 inches
Weight: 173.0 lbs.
Age: 20 years
BMI: 28.8
Gender: Female
Pregnancy: Not Pregnant
Activity Level: Sedentary
Smoker: No
Strict Vegetarian/Vegan: No
DRI Goals
Nutrient DRI
Energy Kilocalories 2224 kcal
Protein 62.78 g Daily requirement based on grams per kilogram of body weight
Carbohydrate 247.0 - 357.0 g
Fat, Total 48.0 - 85.0 g No recommendation
Fat Saturated Fat < 22 g Less than 10% of calories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < 300 mg Less than 300mg recommended
Essential Fatty Acids Omega-6 Linoleic 12 g
Omega-3 Linolenic 1.1 g
Carbohydrates Dietary Fiber, Total 25 g
Sugar, Total * No recommendation
Other Water 2.7 L
Alcohol * No recommendation
Vitamins Thiamin 1.1 mg
Riboflavin 1.1 mg
Niacin 14 mg
Vitamin B6 1.3 mg
Vitamin B12 2.4 µg
Folate (DFE) 400 µg
Vitamin C 75 mg
Vitamin D (ug) 15 µg DRI Adequate Intake
Vitamin A (RAE) 700 µg
Vitamin A (IU) 2333 IU
Alpha-Tocopherol 15 mg
Minerals Calcium 1000 mg DRI Adequate Intake
Iron 18 mg
Magnesium 310 mg
Potassium 4700 mg DRI Adequate Intake
Zinc 8 mg
Sodium 1500 mg DRI Adequate Intake
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Recommende
d
Yours
Carbs 45%-65% 1,001-1,446
kCal
52% 1,010 kCal
Protein 10%-35% 222-778 kCal 24% 459 kCal
Fats 20%-35% 445-778 kCal 26% 509 kCal
Alcohol 0% 0 kCal 0% 0 kCal
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
* Transfat data is not yet reported by all sources and therefore may be
under-represented.
Saturated Fat 7%
Monounsaturated Fat 9%
Polyunsaturated Fat 4% Trans Fatty Acid 0%
Unspecified 6%
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient DRI Intake %
Energy
Kilocalories 2224 kcal 1,927.72 kcal 87%
Protein 62.78 g 114.71 g 183%
Carbohydrate 247.0 - 357.0 g 252.62 g
Fat, Total 48.0 - 85.0 g 56.59 g
Fat
Saturated Fat < 22 g 15.28 g 69%
Monounsaturated Fat * 18.45 g
Polyunsaturated Fat * 9.24 g
Trans Fatty Acid * 0.39 g Cholesterol < 300 mg 143.41 mg 48%
Essential Fatty Acids
Omega-6 Linoleic 12 g 8.41 g 70%
Omega-3 Linolenic 1.1 g 0.69 g 63%
Carbohydrates
Dietary Fiber, Total 25 g 32.99 g 132%
Sugar, Total * 100.15 g
Other
Water 2.7 L 1.7 L 63%
Alcohol * 0 g
Vitamins
Thiamin 1.1 mg 1.63 mg 148%
Riboflavin 1.1 mg 2.19 mg 199%
Niacin 14 mg 24.58 mg 176% Vitamin B6 1.3 mg 2.39 mg 184%
Vitamin B12 2.4 µg 3.63 µg 151%
Folate (DFE) 400 µg 742.39 µg 186% Vitamin C 75 mg 226.13 mg 302%
Vitamin D (ug) 15 µg 2.73 µg 18%
Vitamin A (RAE) 700 µg 1,277 µg 182% Vitamin A (IU) 2333 IU 21,415.94 IU 918%
Alpha-Tocopherol 15 mg 9.43 mg 63%
Minerals
Calcium 1000 mg 1,663.26 mg 166%
Iron 18 mg 20.21 mg 112% Magnesium 310 mg 390.55 mg 126%
Potassium 4700 mg 3,717.07 mg 79%
Zinc 8 mg 11.06 mg 138%
Sodium 1500 mg 3,136.1 mg 209%
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Goal* Actual % Goal
Grains
8.0 oz. eq. tips
2.5 oz. eq. 31.4%
Vegetables
3.0 cup eq. tips
1.2 cup eq. 39%
Fruits
2.0 cup eq. tips
1.7 cup eq. 83.3%
Dairy
3.0 cup eq. tips
0.3 cup eq. 10.7%
Protein Foods
6.5 oz. eq. tips
1.8 oz. eq. 28.4%
Empty Calories
362.0 80.7 22.3%
Your results are based on a 2224 calorie pattern.
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole grains.
Vary Your Veggies! Aim for this much every week:
• Dark Green Vegetables = 2.0 cups weekly
• Orange Vegetables = 1.5 cups weekly
• Dry Beans &Peas = 2.5 cups weekly
• Starchy Vegetables = 2.5 cups weekly
• Other Vegetables = 5.5 cups weekly
Oils: Aim for 7.0 teaspoons of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than
3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake Spreadsheet for Nov 02, 2012
Item Name Meal Quantity Wt(g) Kcal(kcal)
smoothie Breakfast 16 ounce(s) 453.59 289.1
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
Breakfast 3 tablespoon(s) 45 90
Crackers, Wheat Breakfast 5 item(s) 15 68.4
pizza Lunch 5.87 ounce(s) 166.29 245.04
super food 4 Lunch 0.11 ounce(s) 3 17.85
Water, Tap Lunch 8 fluid ounce(s) 237 0
pasta Dinner 16 ounce(s) 453.6 806.41
Water, Tap Dinner 8 fluid ounce(s) 237 0
Salad, Green Dinner 2 cup(s) 276 44.16
Salad Dressing, Italian Dinner 2 tablespoon(s) 29.4 85.55
Water, Tap Snacks 8 fluid ounce(s) 237 0
Almonds, Dry Roasted,
without Salt Added
Snacks 1 ounce(s) - oz (22 whole
kernels)
28.35 168.68
STARBUCKS Tall, Non
Fat, Vanilla Latte
Snacks 12 fluid ounce(s) 354.48 150
POWERBAR PRIA
Chocolate Peanut Crunch
Snacks 1 item(s) - 1 item is 1 bar 28 110
Total 2,563.71 2,075.2
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
smoothie 17.73 51.43 3.07 0.68
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
3 10.5 5.25 0
Crackers, Wheat 1.34 10.1 2.6 0.41
pizza 18.89 18.46 10.98 6.42
super food 4 0.63 0.64 1.56 0.12
Water, Tap 0 0 0 0
pasta 59.64 65.17 34.24 17.2
Water, Tap 0 0 0 0
Salad, Green 3.45 8.89 0.19 0.03
Salad Dressing, Italian 0.11 3.07 8.34 1.32
Water, Tap 0 0 0 0
Almonds, Dry Roasted,
without Salt Added
5.97 6.01 14.76 1.14
STARBUCKS Tall, Non
Fat, Vanilla Latte
9 28 0 0
POWERBAR PRIA
Chocolate Peanut Crunch
5 16 3.5 2
Total 124.77 218.27 84.5 29.31
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
smoothie 0.28 0.44 0.01 21.47
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 0 0 0
Crackers, Wheat 0.64 1.38 0.04 0
pizza 3.01 0.73 0 39.72
super food 4 0.97 0.39 0 0
Water, Tap 0 0 0 0
pasta 8.62 3.66 0 163.07
Water, Tap 0 0 0 0
Salad, Green 0.01 0.09 0 0
Salad Dressing, Italian 1.86 3.8 0 0
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
smoothie 0.28 0.44 0.01 21.47
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 0 0 0
Water, Tap 0 0 0 0
Almonds, Dry Roasted,
without Salt Added
9.18 3.68 0 0
STARBUCKS Tall, Non
Fat, Vanilla Latte
0 0 0 5
POWERBAR PRIA
Chocolate Peanut Crunch
0 0 0 0
Total 24.58 14.19 0.06 229.26
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
smoothie 0.38 0.06 7.42 33.32
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 0 3 1.5
Crackers, Wheat 1.21 0.17 0.56 2.07
pizza 0.62 0.11 2.54 2.35
super food 4 0.39 0 0.33 0.15
Water, Tap 0 0 0 0
pasta 3.27 0.28 9.9 14.09
Water, Tap 0 0 0 0
Salad, Green 0 0 5.96 3.98
Salad Dressing, Italian 3.39 0.42 0 2.45
Water, Tap 0 0 0 0
Almonds, Dry Roasted,
without Salt Added
3.68 0 3.09 1.4
STARBUCKS Tall, Non
Fat, Vanilla Latte
0 0 0 27
POWERBAR PRIA
Chocolate Peanut Crunch
0 0 1 10
Total 12.94 1.04 33.79 98.31
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
smoothie 0.27 0 0.24 0.43
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 0 0 0
Crackers, Wheat 0 0 0.09 0.04
pizza 0.12 0 0.21 0.36
super food 4 0 0 0 0.03
Water, Tap 0.24 0 0 0
pasta 0.25 0 0.14 0.63
Water, Tap 0.24 0 0 0
Salad, Green 0.26 0 0.08 0.14
Salad Dressing, Italian 0.02 0 0 0.01
Water, Tap 0.24 0 0 0
Almonds, Dry Roasted,
without Salt Added
0 0 0.02 0.27
STARBUCKS Tall, Non
Fat, Vanilla Latte
0 0 0 0
POWERBAR PRIA
Chocolate Peanut Crunch
0 0 0.45 0.51
Total 1.62 0 1.24 2.42
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
smoothie 0.97 0.24 0.8 96.15
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 0 0 0
Crackers, Wheat 0.74 0.02 0.03 28.05
pizza 1.53 0.19 0.51 104.19
super food 4 0.11 0 0 1.59
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
smoothie 0.97 0.24 0.8 96.15
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 0 0 0
Water, Tap 0 0 0 0
pasta 8.76 0.71 1.57 40.48
Water, Tap 0 0 0 0
Salad, Green 1.52 0.22 0 102.12
Salad Dressing, Italian 0 0.02 0 0
Water, Tap 0 0 0 0
Almonds, Dry Roasted,
without Salt Added
1.01 0.04 0 15.03
STARBUCKS Tall, Non
Fat, Vanilla Latte
0 0 0 0
POWERBAR PRIA
Chocolate Peanut Crunch
6 0.6 3.6 0
Total 20.63 2.04 6.52 387.61
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
smoothie 66.59 0 3.21 17.79
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
9 0 0 0
Crackers, Wheat 0 0 0 0
pizza 71.08 0.19 103.52 796.29
super food 4 0 0 0 0.03
Water, Tap 0 0 0 0
pasta 31.33 0.23 241.47 1911.82
Water, Tap 0 0 0 0
Salad, Green 64.03 0 157.32 3135.36
Salad Dressing, Italian 0 0 0.59 10.58
Water, Tap 0 0 0 0
Almonds, Dry Roasted,
without Salt Added
0 0 0 0.28
STARBUCKS Tall, Non
Fat, Vanilla Latte
0 0 0 500
POWERBAR PRIA
Chocolate Peanut Crunch
36 0 0 750
Total 278.04 0.41 506.11 7,122.16
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
smoothie 1.63 326.15 2.04 60.45
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 30 1.08 0
Crackers, Wheat 0.17 12.15 0.7 6.9
pizza 0.81 525.25 1.4 34.51
super food 4 0.71 8.01 0.11 8.43
Water, Tap 0 7.11 0 2.37
pasta 3.42 969.82 12.73 83.86
Water, Tap 0 7.11 0 2.37
Salad, Green 0 35.88 1.74 30.36
Salad Dressing, Italian 1.47 2.06 0.19 0.88
Water, Tap 0 7.11 0 2.37
Almonds, Dry Roasted,
without Salt Added
6.75 75.69 1.09 79.66
STARBUCKS Tall, Non
Fat, Vanilla Latte
0 350 0 0
POWERBAR PRIA
Chocolate Peanut Crunch
0 300 3.6 60
Total 14.96 2,656.35 24.67 372.16
Item Name Potas(mg) Zinc(mg) Sodium(mg) smoothie 835.19 2.5 124.56
DINO'S GYROS
Hummus. Pepper, Red,
Roasted
0 0 210
Crackers, Wheat 31.05 0.26 137.7 pizza 322.23 2.16 436.64 super food 4 21.36 0.1 0.09 Water, Tap 2.37 0 7.11 pasta 760.89 6.14 2075.87 Water, Tap 2.37 0 7.11 Salad, Green 474.72 0.58 71.76 Salad Dressing, Italian 14.11 0.04 299.29 Water, Tap 2.37 0 7.11 Almonds, Dry Roasted,
without Salt Added
201.85 0.94 0.85
STARBUCKS Tall, Non
Fat, Vanilla Latte
0 0 115
POWERBAR PRIA
Chocolate Peanut Crunch
0 2.25 85
Total 2,668.51 14.96 3,578.09
Intake Spreadsheet for Nov 03, 2012
Item Name Meal Quantity Wt(g) Kcal(kcal)
Granola Bar, Fruit Filled,
Non Fat
Breakfast 2 ounce(s) 56.7 193.91
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
Breakfast 1 cup(s) - Makes 1 cup
reconstituted
68 243.44
Cantaloupe Breakfast 1 cup(s) - cubes 160 54.4
Strawberries Breakfast 1 cup(s) - Whole 144 46.08
greek pita sandwich Lunch 12 ounce(s) 340.19 584.09
Nectarine Lunch 1 cup(s) - Slices 138 60.72
Water, Tap Lunch 8 fluid ounce(s) 237 0
Water, Tap Dinner 8 fluid ounce(s) 237 0
oven-fried chicken Dinner 12 ounce(s) 340.17 464.72
apricot sauce Dinner 1 ounce(s) 28.35 41.29
Spinach, Chopped,
Boiled, Drained
Dinner 0.5 cup(s) 90 20.7
Water, Tap Snacks 8 fluid ounce(s) 237 0
Cashews, Oil Roasted Snacks 0.5 cup(s) - whole or
halves and pieces
64.5 374.1
Carrots Snacks 1 cup(s) - Strips or slices 122 50.02
Apple, Medium Snacks 1 item(s) - 1 item is 1
medium apple (3 in.
diameter)
182 94.64
Total 2,444.92 2,228.11
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Granola Bar, Fruit Filled,
Non Fat
3.35 44 0.51 0.11
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
23.87 35.49 0.49 0.32
Cantaloupe 1.34 13.06 0.3 0.08
Strawberries 0.96 11.06 0.43 0.02
greek pita sandwich 40.73 85.51 9.33 1.32
Nectarine 1.46 14.56 0.44 0.03
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 56.59 17.92 17.32 5.21
apricot sauce 0.79 10.25 0.04 0
Spinach, Chopped,
Boiled, Drained
2.67 3.38 0.23 0.04
Water, Tap 0 0 0 0
Cashews, Oil Roasted 10.86 19.27 30.81 5.47
Carrots 1.13 11.69 0.29 0.05
Apple, Medium 0.47 25.13 0.31 0.05
Total 144.24 291.3 60.52 12.71
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Granola Bar, Fruit Filled,
Non Fat
0.14 0.2 0 0
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
0.13 0.02 0 12.24
Cantaloupe 0 0.13 0 0
Strawberries 0.06 0.22 0 0
greek pita sandwich 0.15 0.85 0 0
Nectarine 0.12 0.16 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 5.35 2.96 1.11 167.27
apricot sauce 0 0 0 0
Spinach, Chopped, 0.01 0.1 0 0
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Granola Bar, Fruit Filled,
Non Fat
0.14 0.2 0 0
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
0.13 0.02 0 12.24
Boiled, Drained
Water, Tap 0 0 0 0
Cashews, Oil Roasted 16.72 5.51 0 0
Carrots 0.02 0.14 0 0
Apple, Medium 0.01 0.09 0 0
Total 22.7 10.38 1.11 179.51
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Granola Bar, Fruit Filled,
Non Fat
0.19 0.01 4.2 31.38
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
0.01 0.01 0 35.49
Cantaloupe 0.06 0.07 1.44 12.58
Strawberries 0.13 0.09 2.88 7.04
greek pita sandwich 0.7 0.14 9.22 3.94
Nectarine 0.15 0 2.35 10.89
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 2.56 0.18 2.13 4
apricot sauce 0 0 0.15 6.37
Spinach, Chopped,
Boiled, Drained
0.02 0.08 2.16 0.39
Water, Tap 0 0 0 0
Cashews, Oil Roasted 5.47 0.04 2.13 3.23
Carrots 0.14 0 3.42 5.78
Apple, Medium 0.08 0.02 4.37 18.91
Total 9.51 0.66 34.43 139.98
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Granola Bar, Fruit Filled,
Non Fat
0.01 0 0.02 0.04
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
0 0 0.28 1.19
Cantaloupe 0.14 0 0.07 0.03
Strawberries 0.13 0 0.03 0.03
greek pita sandwich 0.14 0 0.84 0.49
Nectarine 0.12 0 0.05 0.04
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
oven-fried chicken 0.24 0 0.03 0.38
apricot sauce 0.01 0 0.01 0.02
Spinach, Chopped,
Boiled, Drained
0.08 0 0.09 0.21
Water, Tap 0.24 0 0 0
Cashews, Oil Roasted 0 0 0.23 0.14
Carrots 0.11 0 0.08 0.07
Apple, Medium 0.16 0 0.03 0.05
Total 1.86 0 1.76 2.69
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
Granola Bar, Fruit Filled,
Non Fat
0.23 0.9 0.1 295.97
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
0.61 0.23 2.71 34
Cantaloupe 1.17 0.12 0 33.6
Strawberries 0.56 0.07 0 34.56
greek pita sandwich 6.26 0.12 0 348.58
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
Granola Bar, Fruit Filled,
Non Fat
0.23 0.9 0.1 295.97
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
0.61 0.23 2.71 34
Nectarine 1.55 0.03 0 6.9
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 25.15 1.85 0.75 16.21
apricot sauce 0.45 0.03 0 2.27
Spinach, Chopped,
Boiled, Drained
0.44 0.22 0 131.4
Water, Tap 0 0 0 0
Cashews, Oil Roasted 1.12 0.21 0 16.12
Carrots 1.2 0.17 0 23.18
Apple, Medium 0.17 0.08 0 5.46
Total 38.9 4.01 3.56 948.26
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
Granola Bar, Fruit Filled,
Non Fat
0.96 0 14.18 278.4
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
3.81 7.48 482.12 1608.2
Cantaloupe 58.72 0 270.4 5411.2
Strawberries 84.67 0 1.44 17.28
greek pita sandwich 16.86 0 438.44 8758.83
Nectarine 7.45 0 23.46 458.16
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 4.09 0.28 137.11 1085.11
apricot sauce 1.25 0 1.98 29.02
Spinach, Chopped,
Boiled, Drained
8.82 0 471.6 9432.9
Water, Tap 0 0 0 0
Cashews, Oil Roasted 0.19 0 0 0
Carrots 7.2 0 1018.7 20381.3
Apple, Medium 8.37 0 5.46 98.28
Total 202.4 7.76 2,864.89 47,558.67
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Granola Bar, Fruit Filled,
Non Fat
0.15 1.7 2.27 28.35
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
0.01 837.08 0.21 79.56
Cantaloupe 0.08 14.4 0.34 19.2
Strawberries 0.42 23.04 0.59 18.72
greek pita sandwich 0.52 271.96 7.42 47.46
Nectarine 1.06 8.28 0.39 12.42
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
oven-fried chicken 1.62 165.97 2.13 75.45
apricot sauce 0.02 5.09 0.34 5.08
Spinach, Chopped,
Boiled, Drained
1.87 122.4 3.21 78.3
Water, Tap 0 7.11 0 2.37
Cashews, Oil Roasted 0.59 27.74 3.9 176.09
Carrots 0.81 40.26 0.37 14.64
Apple, Medium 0.33 10.92 0.22 9.1
Total 7.47 1,550.17 21.38 571.47
Item Name Potas(mg) Zinc(mg) Sodium(mg) Granola Bar, Fruit Filled,
Non Fat
124.74 0.81 13.61
Milk, Dry, Instant, Non
Fat, with Added Vitamin
A
1159.4 3 373.32
Cantaloupe 427.2 0.29 25.6 Strawberries 220.32 0.2 1.44 greek pita sandwich 701.98 1.31 1338.01 Nectarine 277.38 0.23 0 Water, Tap 2.37 0 7.11 Water, Tap 2.37 0 7.11 oven-fried chicken 1029.35 1.91 774.36 apricot sauce 34.79 0.06 469.2 Spinach, Chopped,
Boiled, Drained
419.4 0.68 63
Water, Tap 2.37 0 7.11 Cashews, Oil Roasted 407.64 3.45 8.39 Carrots 390.4 0.29 84.18 Apple, Medium 194.74 0.07 1.82 Total 5,394.44 12.31 3,174.25
Intake Spreadsheet for Nov 04, 2012
Item Name Meal Quantity Wt(g) Kcal(kcal)
smoothie Breakfast 16 ounce(s) 453.59 289.1
Pasta, Fettuccine with
Eggplant and Zucchini
Lunch 1 serving(s) 627.46 479.29
Water, Tap Lunch 8 fluid ounce(s) 237 0
yam fries Dinner 2 ounce(s) 56.7 65.82
greek pita sandwich Dinner 12 ounce(s) 340.19 584.09
Water, Tap Dinner 8 fluid ounce(s) 237 0
Water, Tap Snacks 8 fluid ounce(s) 237 0
Orange Snacks 1 item(s) - 2 5/8 in.
diameter, sphere
131 61.57
Total 2,319.95 1,479.86
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
smoothie 17.73 51.43 3.07 0.68
Pasta, Fettuccine with
Eggplant and Zucchini
14.57 80.41 12.11 1.77
Water, Tap 0 0 0 0
yam fries 0.86 15.55 0.1 0.02
greek pita sandwich 40.73 85.51 9.33 1.32
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 1.23 15.39 0.16 0.02
Total 75.13 248.3 24.77 3.81
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
smoothie 0.28 0.44 0.01 21.47
Pasta, Fettuccine with
Eggplant and Zucchini
7.6 1.79 0 0
Water, Tap 0 0 0 0
yam fries 0 0.04 0 0
greek pita sandwich 0.15 0.85 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 0.03 0.03 0 0
Total 8.06 3.16 0.01 21.47
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
smoothie 0.38 0.06 7.42 33.32
Pasta, Fettuccine with
Eggplant and Zucchini
1.63 0.16 8.71 12.22
Water, Tap 0 0 0 0
yam fries 0.04 0.01 2.27 0.44
greek pita sandwich 0.7 0.14 9.22 3.94
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 0.02 0.01 3.14 12.25
Total 2.78 0.38 30.75 62.17
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
smoothie 0.27 0 0.24 0.43
Pasta, Fettuccine with
Eggplant and Zucchini
0.35 0 0.65 0.47
Water, Tap 0.24 0 0 0
yam fries 0.04 0 0.06 0.02
greek pita sandwich 0.14 0 0.84 0.49
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
Orange 0.11 0 0.11 0.05
Total 1.62 0 1.91 1.46
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)
smoothie 0.97 0.24 0.8 96.15
Pasta, Fettuccine with
Eggplant and Zucchini
6.31 0.52 0 393.8
Water, Tap 0 0 0 0
yam fries 0.31 0.16 0 13.49
greek pita sandwich 6.26 0.12 0 348.58
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 0.37 0.08 0 39.3
Total 14.22 1.12 0.8 891.32
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
smoothie 66.59 0 3.21 17.79
Pasta, Fettuccine with
Eggplant and Zucchini
34.69 0 0 418.13
Water, Tap 0 0 0 0
yam fries 10.11 0 3.92 77.49
greek pita sandwich 16.86 0 438.44 8758.83
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 69.69 0 14.41 294.75
Total 197.95 0 459.99 9,566.98
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
smoothie 1.63 326.15 2.04 60.45
Pasta, Fettuccine with
Eggplant and Zucchini
3.27 101.48 4.69 88.08
Water, Tap 0 7.11 0 2.37
yam fries 0.2 9.95 0.3 11.82
greek pita sandwich 0.52 271.96 7.42 47.46
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Orange 0.24 52.4 0.13 13.1
Total 5.85 783.28 14.58 228.01
Item Name Potas(mg) Zinc(mg) Sodium(mg) smoothie 835.19 2.5 124.56 Pasta, Fettuccine with
Eggplant and Zucchini
855.74 1.89 1167.02
Water, Tap 2.37 0 7.11 yam fries 451.13 0.13 5.03 greek pita sandwich 701.98 1.31 1338.01 Water, Tap 2.37 0 7.11 Water, Tap 2.37 0 7.11 Orange 237.11 0.09 0 Total 3,088.25 5.92 2,655.96
Dec 10, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date kCal Consumed kCal Burned Net kCal
Nov 02, 2012 2075 2071 4
Nov 03, 2012 2228 2071 157
Nov 04, 2012 1480 2071 -591
Total: 5783 6213 -430
Daily Caloric Summary
kCal
Recommended: 2224
Average Intake: 1928
Average Expenditure: 2071
Average Net Gain/Loss: -143
PERFECT PLAN ANALYSIS
NUTRIENT Unit
DRI GOALS WB1 3-day
Analysis WB4 3-day WB1 vs WB4
RDA/AI UL
Intake
Intake vs. Goal
(%) Intake Intake vs.
Goal (%) Intake
Intake vs. Goal
(%) A B C D E=(A-C) F=(B-D)
Deficient <70%
Forgivable deficient
Overcame deficiency
Excess
>120%
Forgivable excessive
Overcame
excess
Water L 2.7 0 4.07 151 1.7 63 2.37 88
Kcals Kcals 2224 2400 1203.96 54 1921.77 86 -717.81 -32 MACRONUTRIENTS PROTEIN g 62.78 n/a 31.47 50 114.5 182 -83.03 -132 CHO g 357 n/a 96.88 0 252.41 -155.53 0 Fiber g 50 n/a 7 28 32.88 132 -25.88 -104 LIPIDS g 0 n/a 0 0 0 0 Saturated g 0 n/a 0 0 0 0 EFA: n-6 g 12 n/a 4.63 39 8.28 69 -3.65 -30 EFA:
n-3 g 1.1 n/a 0.63 57 0.63 63 0 -6
VITAMINS
Thiamin mg 1.1 n/a 0.25 22 1.63 148 -1.38 -126
Riboflavin mg 1.1 n/a 0.41 38 2.18 196 -1.77 -158
Niacin mg 14 n/a 3.45 25 24.55 175 -21.1 -150
B6 mg 1.3 n/a 0.13 10 2.39 184 -2.26 -174
B12 mcg 2.4 n/a 0.44 18 3.63 151 -3.19 -133
Folate mcg 400 n/a 121.92 30 741.86 185 -619.94 -155
Vitamin C mg 75 n/a 29.41 27 226.13 302 -196.72 -275
Vitamin D mcg 15 n/a 0.52 3 2.73 18 -2.21 -15
Vitamin A (RAE) mcg 700 n/a 242.97 35 1277 182 -1034.03 -147
Vitamin E mcg 15 n/a 2.3 15 9.19 61 -6.89 -46
MINERALS Calcium mg 1000 2500 496.36 50 1660.59 166 -1164.23 -116
Iron mg 18 n/a 5.87 33 20.17 112 -14.3 -79
Magnesium mg 310 350 69.61 22 387.74 125 -318.13 -103
Potassium mg 4700 n/a 517.26 11 387.74 79 129.52 -68
Zinc mg 8 n/a 1.24 15 3709.95 138 -3708.71 -123
Sodium mg 0 0 0 0 0
SUMMARY: PERFECT PLAN ANALYSIS
The meal plan I came up with for overcoming my deficiency was difficult to create at first but then I thought to myself, think smarter not harder and I went through about five different diet books that were around my house and began to look at meals that would target certain areas and increase the nutrients, with food that I would actually eat. The nutrients that were affected by my perfect plan analysis were: Proteins, Carbs, fiber, fats, omega-6, omega-3, thiamin, riboflavin, niacin, B6, B12, folate,
vitamin C, vitamin D, Vitamin A, vitamin E, calcium, iron, magnesium, potassium, and zinc. I overcame each of these with my food choice, especially by adding my super foods. The dietary changes I made from this WB to the last were a HUGE difference. I ate three times a day, ate foods that had more nutrients than calories. In WB one I ate usually once a day and the one time I ate it was usually dinner; I ate a lot of fast food, junk food, and foods that held little to no nutritional value. The only thing I seemed to have excesses of was water, which was mostly because I am on the swim team so for me staying hydrated was number one above nutrition. The foods I was eating were high in sodium, my intake of sodium was 2,1285.43 mg and the DRI is 1,500. Considering I didn’t eat that many meals and didn’t meet my kcal intake by more than half that is a lot of a sodium to intake. So to reduce my sodium, I ate healthier foods that only contained natural sodium. Three other minerals are Calcium with a recommended level of 1,000mg-2,500mg, Iron with a recommended level of 18mg-45mg, and Zinc with a recommended level of 8mg-40mg. the three foods I chose to help with the intake levels was spinach, broccoli, and carrots. The DASH diet is the Dietary Approaches to Stop Hypertension, a flexible and balanced eating plan created and authored by Marla Heller, MS, RD. The DASH eating plan also is lower in sodium (salt) than the typical American diet. The goal of this research was to study the effects of diet on high blood pressure. The results showed that the DASH eating plan lowers blood pressure. The plan is low in saturated fat, cholesterol, and total fat, focuses on fruits, vegetables, and fat-free or low-fat dairy products, is rich in whole grains, fish, poultry, beans, seeds, and nuts, contains fewer sweets, added sugars and sugary beverages, and red meats than the typical American diet.
SUPER FOODS NUTRITION PROFILE
1 2 3 4 5 6 7 8 9 10
List Super Food Hummus Broccoli Cashews Pomogranate Spinach Almonds Carrots Eggplant Yam Orange
Portion Size 2 tbl 1 cup 1 oz 1 item 0.5 cup 0.25 cup 1 cup 1 cup 2 oz 1 item
NUTRIENT Unit
QUANTITY
Good Excellent
Water L 0.27 0.54 0 0.16 0 0.22 0.08 0 0.11 0.08 0.04 0.11
Kcals Skip 90 61.88 374.1 234.06 20.7 168.68 50.02 19.68 65.82 61.57
MACRONUTRIENTS
PROTEIN g 6.278 0 3 5.13 10.86 4.71 2.67 5.97 1.13 0.83 0.86 1.23
CHO g 35.7 0 10.5 12.08 19.27 52.73 3.38 6.01 11.69 4.67 15.55 15.39
Fiber g 2.5 0 3 4.73 4.2 11.28 2.16 3.09 3.42 2.79 2.27 3.14
LIPIDS Skip 5.25 0.67 30.81 3.3 0.23 14.76 0.29 0.16 0.1 0.16
Saturated Skip 0 0.07 5.47 0.34 0.04 1.14 0.05 0.03 0.02 0.02
EFA: n-6 g 1.2 2.4 0 0.03 5.47 0.22 0.02 3.68 0.14 0.05 0.04 0.02
EFA:
n-3 g 0.11 0.22 0 0.04 0.04 0 0.08 0 0 0.01 0.01 0.01
VITAMINS
Thiamin mg 0.11 0.22 0 0.13 0.23 0.19 0.09 0.02 0.08 0.03 0.06 0.11
Riboflavin mg 0.11 0.22 0 0.21 0.14 0.15 0.21 0.27 0.07 0.03 0.02 0.05
Niacin mg 1.4 2.8 0 1.16 1.12 0.83 0.44 1.01 1.2 0.53 0.31 0.37
B6 mg 0.13 0.26 0 0.32 0.21 0.21 0.22 0.04 0.17 0.07 0.16 0.08
B12 mcg 0.24 0.48 0 0 0 0 0 0 0 0 0 0
Folate mcg 40 80 0 114.66 16.12 107.16 131.4 15.3 23.18 18.04 13.49 39.3
Vitamin C mg 7.5 15 9 162.34 0.19 28.76 8.82 0 7.2 1.8 10.11 69.69
Vitamin D mcg 1.5 3 0 0 0 0 0 0 0 0 0 0
Vitamin A (RAE) mcg 70 140 0 56.42 0 0 471.6 0 1018.7 0.82 3.92 14.41
MINERALS
Calcium mg 100 200 30 85.54 27.74 28.2 122.4 75.69 40.26 7.38 9.95 52.4
Iron mg 1.8 3.6 1.08 1.33 3.9 0.85 3.21 1.09 0.37 0.2 0.3 0.13
Magnesium mg 31 62 0 38.22 176.09 33.84 78.3 79.66 14.64 11.48 11.82 13.1
Potassium mg 470 940 0 575.12 407.64 665.52 419.4 201.85 390.4 188.6 451.13 237.11
Zinc mg 0.8 1.6 0 0.75 3.45 0.99 0.68 0.94 0.29 0.13 0.13 0.09
Sodium mg Skip 210 60.06 8.39 8.46 63 0.85 84.18 1.64 5.03 0
SUPER FOODS MEAL PLAN USAGE
1 2 3 4 5 6 7 8 9 10
List
Super
Food
Hummus Broccoli Cashews Pomegranate Spinach Almonds Carrots Eggplant Yam Orange
Portion
Size 2 tbl 1 cup 1 oz 1 item 0.5 cup 0.25 cup 1 cup 1 cup 2 oz 1 item
DAY 1 Breakfast 1.0 1.0
Lunch 1.0 0.5
Dinner
Snack 1 1.0
Snack 2
DAY 2 Breakfast
Lunch
Dinner 1.0
Snack 1 0.5 1.0
Snack 2
DAY 3 Breakfast 1.0
Lunch 1.0
Dinner 1.0
Snack 1
Snack 2 1.0
Total Used
1.0 1.0 0.5 2.0 1.0 1.5 1.0 1.0 1.0 1.0
SUMMARY: SUPER FOODS
Pomegranates: two servings Great on fiber, thiamin, riboflavin, b6, folate, vitamin c, magnesium and zinc.
Almonds: one and a half servings Great on fiber, omega-6, riboflavin, magnesium
Broccoli: one serving Great on fiber, thiamin, riboflavin, niacin, b6, folate, vitamin c, magnesium, potassium, and zinc.
Hummus: one serving Great on fiber and vitamin c
Spinach: one serving Great on fiber, omega-6, riboflavin, b-6, folate, vitamin c, vitamin a, calcium, iron, magnesium, potassium
Carrots: one serving Great on fiber, b6, vitamin a
Eggplant: one serving Great on protein, fiber
Yam: one serving Great on b6, vitamin c
Orange: one serving Great on fiber, vitamin c
Cashews: half a serving Great on protein, fiber, omega-3, thiamin, riboflavin, b6, folate, vitamin c, magnesium, potassium
I picked these superfoods because these are foods that I love to eat and will continue to eat them and allow me to stay on track with healthy living.
SUPER FOOD: BROCCOLI
The word broccoli is the Italian plural of broccolo, refers to "the flowering top of a cabbage.” its rich vitamin A content--broccoli's dark green color as an indicator of its hearty carotene content. One cup of broccoli gives you 10% of your daily iron requirement; Vitamin C content helps the body to absorb the iron. Broccoli counts as only 22 calories for one-half cup chopped and boiled and 12 calories for one-half cup raw chopped. Contains all the nutrients mentioned above in addition to vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc; Could help to prevent cancer, diabetes, heart disease, osteoporosis, and high blood pressure that help to detoxify the body. A cabbage of a variety similar to the cauliflower, bearing heads of green or purplish flower buds. The flower stalk and head eaten as a vegetable; Grows from the ground up. A cool-season crop that can be BEST grown in the spring or fall. Most of the broccoli produced in the United States comes from California and Arizona. In California it is grown in: Monterey, Santa Barbara, Imperial, San Luis Obispo and Fresno County. Planting: Broccoli can be bot direct seeded or transplanted. Almost all broccoli is grown on double rows on raised beds. A typical broccoli planting is about 40,00 plants per acre. Harvesting and Handling; Grown for both fresh and
processed markets, a packed carton consists of 34 to 38 bulked crowns and equires rapid cooling to preserve quality and shelf life. My home-made pizza, what's inside?
Cheese, Mozzarella, Part Skim Milk 7 oz. Broccoli 4 c. Pizza Crust 1 wheat dough ball Secret Pizza sauce 1 c. HOW ITS DONE: Preheat the oven to 350 Boil broccoli Take dough ball and roll it out
and rub olive oil on it, put on the oven while heating
Once oven is heated take out the crust, spread the sauce place, drain and add broccoli, and top with cheese
Put in oven for 13 minutes EAT AND ENJOY!
WELLNESS NUTRIENT & ACTIVITY STRATEGIES
CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY
one of my stratiges for carbohydrates is to
introduce more wheat into my diet and less white flour
I plan to eat no more than the recommonded
daily allowance
I plan to focus more on omega's for the good fats.
I plan to eliminate all beverages except for water from my
diet.
I am on the fullerton college swimteam and practice every
morning at 7am and will continue to do
so.
I plan to eat no more than the recommonded daily
allowance for carbohydrates
I plan on introducing
chicken, dairy, eggs, and few red meats back into
my diet.
I plan to eat no more than the recommonded
daily allowance.
I plan to carry with me a water bottle or a jug that will allow me to keep track of the water I drink
throughout the day.
I recently picked up paintballing and
airsoft, which are very active games that reqire much endurace and leg
strenght.
I plan to follow the DRI regulations and Continue to use the Wellness Book once
i complete the course.
When I eat ceral, I plan to eat it
with silk or almond milk
I plan to follow the DRI
regulations and Continue to use
the Wellness Book once i complete
the course.
I plan to no longer drink my nutrients
because I have learned that is the
least recommended way to ingest them and to stay full and
feel satisfied.
During the Haunt Season I am a
monster which can easily be a workout on its own, I usually loos up to 10lbs in a month from all the
runing around.
Focus on eating the right carbs
I plan to follow the DRI
regulations and Continue to use
the Wellness Book once i complete
the course.
I plan to eat more nuts as a
exchange for chips because
nuts are healthy fats.
Eat more fruits and vegetable
I live right by a shopping center called Victoria
Gardens which I go almost daily to, so
instead of a 20 second car ride I
have traded it into a 20 min walk.
MY WELLNESS LIFE
My name is Kathleen Salas but I do by Kat, I’m 20 years old. I’m 5 ft. 5 inches and weight 173.0 lbs with a BMI of 28.8 Female, and a very active member of the Fullerton College swim team. When I was in high school I was a horrible kid, I smoked cigarettes and marijuana and drank way too much alcohol. Because of that I had pretty bad health; I also weighed like 115 lbs which at the time, my doctor said was underweight. I have been vegetarian most of my life. But my health is at risk with my own and my family history. In four years I’ve gained about 60 lbs, developed a thyroid problem, and I have a line of diabetes, heart disease, and alcoholism in my family. Getting healthy and staying healthy is a big priority for me especially with the line of health issues. Over all the biggest thing I got from this class was, discovering the wellness nutrition and strategies. It allowed me to look at the little things that I can do in my life that will have a pretty big effect in the long run. Ive learned a lot in this class and a lot of hardship came with it throughout this semester but I wouldn’t have wanted to go through it with anyone other than my terrific teacher, guide, and coach Betty Crocker. (: