WB4 A Perfect Day (1).pdf

7/27/2019 WB4 A Perfect Day (1).pdf

http://slidepdf.com/reader/full/wb4-a-perfect-day-1pdf 1/49

Austin Cipres [email protected] Printed: 10/22/2013

customReport

DRI Report

Profile

Active Profile: Austin Cipres

Height: 5 ft. 9 inches

Weight: 196 lbs.

Age: 20 years

BMI: 28.9

Gender: Male

Pregnancy: Not Pregnant

Activity Level: Active

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient DRI

Energy

Kilocalories 3459.0 kcal

Protein 71.12 g Daily requirement based on grams per kilogram of

body weight

Carbohydrate 562.09 - 389.14 g 45%-65% of kilocalories

Fat, Total 134.52 - 76.87 g No recommendation

Fat

Saturated Fat < 38.4 g Less than 10% of calories



Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < 300.0 mg Less than 300.0 mg recommended

Essential Fatty Acids

Omega-6 Linoleic 17.00 g

Omega-3 Linolenic 1.60 g

Carbohydrates

Dietary Fiber, Total 38.0 g

Sugar, Total * No recommendation

Other

Water 3.70 L

Alcohol * No recommendation

Vitamins

Thiamin 1.20 mg

Riboflavin 1.30 mg

Niacin 16.00 mg

Vitamin B6 1.30 mg

Vitamin B12 2.40 µg

Folate (DFE) 400.00 µg

Vitamin C 90.00 mg

Vitamin D (ug) 15.00 µg DRI Adequate Intake

Vitamin A (RAE) 900.00 µg

Vitamin A (IU) 3000.00 IU

Alpha-Tocopherol 15.00 mg



Minerals

Calcium 1000.00 mg DRI Adequate Intake

Iron 8.00 mg

Magnesium 400.00 mg

Potassium 4700.00 mg DRI Adequate Intake

Zinc 11.00 mg

Sodium 1500.00 mg DRI Adequate Intake

Macronutrient Ranges10/20/2013 - 10/22/2013

Carbs Protein Fat Alcohol0.0

200

400

600

800

1.0k

1.2k

1.4k

1.6k

1.8k

C a l o r i e s

Actual

Recommended

Recommended Yours

Carbs 45%-65% 1557-2248 kCal 45% 1150 kCal

Protein 10%-35% 346-1211 kCal 21% 531 kCal

Fats 20%-35% 692-1211 kCal 37% 949 kCal

Alcohol 0% 0 kCal 0% 0 kCal



0%

|

25%

|

50%

|

75%

|

100%

|

Fat Breakdown

10/20/2013 - 10/22/2013

Source of Fat

Monounsaturated Fat 14%

Polyunsaturated Fat 9%

Saturated Fat 9%

Trans Fatty Acid 0%

Unspecified 5%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

Intake vs. Goals

10/20/2013 - 10/22/2013

0%

|

25%

|

50%

|

75%

|

100%

|! Nutrient DRI Intake

Energy

Kilocalories 3459.0 kcal 2556.92 kcal 74%

Protein 71.12 g 132.63 g 186%

Carbohydrate 562.09 -

389.14 g

287.39 g

Fat, Total 134.52 -

76.87 g

105.48 g

Fat

Saturated Fat < 38.4 g 26.47 g 69%

Monounsaturated Fat * 38.26 g

74%

51%

137

78%



Polyunsaturated Fat * 25.24 g

Trans Fatty Acid * 0.02 g

Cholesterol < 300.0 mg 587.04 mg 196%

Essential Fatty Acids

Omega-6 Linoleic 17.00 g 20.92 g 123%

Omega-3 Linolenic 1.60 g 1.51 g 95%

Carbohydrates

Dietary Fiber, Total 38.0 g 35.21 g 93%

Sugar, Total * 139.3 g

Other

Water 3.70 L 2.73 L 74%

Alcohol * 0 g

Vitamins

Thiamin 1.20 mg 1.76 mg 146%

Riboflavin 1.30 mg 2.48 mg 191%

Niacin 16.00 mg 31.97 mg 200%

Vitamin B6 1.30 mg 2.58 mg 199%

Vitamin B12 2.40 µg 6.86 µg 286%

Folate (DFE) 400.00 µg 815.22 µg 204%

Vitamin C 90.00 mg 385.39 mg 428%

Vitamin D (ug) 15.00 µg 14.15 µg 94%

Vitamin A (RAE) 900.00 µg 2702.4 µg 300%

Vitamin A (IU) 3000.00 IU 50116.66 IU 1671%

Alpha-Tocopherol 15.00 mg 19.31 mg 129%



0%

|

25%

|

50%

|

75%

|

100%

|

Minerals

Calcium 1000.00 mg 1151.28 mg 115%

Iron 8.00 mg 18.05 mg 226%

Magnesium 400.00 mg 557.89 mg 139%

Potassium 4700.00 mg 5097.17 mg 108%

Zinc 11.00 mg 14.09 mg 128%

Sodium 1500.00 mg 4134.78 mg 276%

Source Analysis

10/20/2013 - 10/22/2013

Kilocalories

Item Name Amount Kilocalories

Oatmeal, Cooked with Milk 1.5 c. 351 kcal 5%

Eggs, Fried 2.01

item

181.22 kcal 2%

Spinach, Chopped, Raw 1.01 c. 6.97 kcal 0%

Blueberries 2.01 oz. 32.48 kcal 0%

Strawberries 1.01 c. 46.54 kcal 1%

Juice, Orange 7.01 fl.oz.

97.79 kcal 1%

Water, Tap 18.01 fl.

oz.

0 kcal 0%

Rice, Brown, Long Grain, Cooked 1.01 c. 218.61 kcal 3%

Tortilla, Flour 2 item 180.6 kcal 2%

Cheese, Cheddar, Shredded 2 oz. 228.5 kcal 3%



Avocado, California 1.01

item

225.48 kcal 3%

Salsa 2.01 T. 8.68 kcal 0%

Beef, Short Loin, T-Bone Steak, Choice,

Separable Lean and Fat, 1/4'' Fat, Broiled

4.01 oz. 366.06 kcal 5%

Water, Tap 18.01 fl.oz.

0 kcal 0%

Celery, Stalk 1.01

item

6.46 kcal 0%

Peanut Butter, Smooth 2.01 T. 189.1 kcal 2%


oz.

0 kcal 0%

EL POLLO LOCO Chicken, Breast, Flame

Grilled

6.01 oz. 307.49 kcal 4%

Spinach, Chopped, Raw 2.01 c. 13.87 kcal 0%

Carrots 2.01 c. 100.54 kcal 1%

Almonds, Honey Roasted, Unblanched 2.01 oz. 338.48 kcal 4%

Seeds, Sunflower Kernels, Dry Roasted,Salted

3.01 oz. 496.63 kcal 6%

HIDDEN VALLEY Ranch Dressing, Light 4.01 T. 160.4 kcal 2%

Eggs, Hard Boiled 2.01

item

155.77 kcal 2%


oz.

0 kcal 0%

Banana 1.01

item

106.07 kcal 1%

Orange 1.01

item

62.19 kcal 1%

Pulled Pork in Barbecue Sauce 5.01 oz. 238.61 kcal 3%

Roll, Dinner, Whole Wheat 1.01

item

76.3 kcal 1%



Potatoes, Sweet, Boiled, Mashed 6.01 oz. 129.49 kcal 2%

Drink, Cranberry Apple Juice 15.01 fl.

oz.

289.6 kcal 4%

Vegetable Combinations, with Broccoli,

Carrots, Corn, and Cauliflower, Cooked

15.01

oz.

170.21 kcal 2%

Salmon, with Butter, Broiled or Baked 10.01oz.

516.18 kcal 7%

Potatoes, Mashed, without Milk and

Margarine, Prepared from Granules

8.01 oz. 245.25 kcal 3%

POWERADE Sports Drink, Mountain Berry

Blast

8.01 fl.

oz.

50.06 kcal 1%


oz.

0 kcal 0%

Omelet, Egg with Ham and Cheese 1.01

item

153.98 kcal 2%

Juice, Orange 12.01 fl.

oz.

167.54 kcal 2%

Eggs, Hard Boiled 1.01

item

78.28 kcal 1%

Sandwich, Tuna Salad with Lettuce 1.01

item

291.8 kcal 4%

Grapefruit 5.01 oz. 45.45 kcal 1%


oz.

0 kcal 0%

Yogurt, Fruit, Low Fat (11 grams protein per

8 ounces)

13.01

oz.

387.27 kcal 5%

Corn, Yellow, Sweet, On the Cob 1 item 77.4 kcal 1%

Pasta, Ravioli, Meat Filled with Tomato or

Meat Sauce, Canned

14.01

oz.

329.66 kcal 4%

Roll, Dinner, Whole Wheat 2.01

item

151.84 kcal 2%

Salad Dressing, Thousand Island, Low 5.01 T. 146.54 kcal 2%



Calorie

Spinach, Chopped, Raw 9.01 oz. 58.75 kcal 1%

Lettuce, Romaine, Shredded 6.01 oz. 28.96 kcal 0%

Juice, Grapefruit, White 13.01 fl.

oz.

156.66 kcal 2%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods

containing 10% to 20% of the DV.

MyPlate Analysis

10/20/2013 - 10/22/2013

Goal * Actual % Goal

Grains 10 oz. eq. tips 4.7 oz. eq. 47.4 %

Vegetables 4 cup eq. tips 5.8 cup eq. 144 %

Fruits 2.5 cup eq. tips 2.9 cup eq. 114.1 %

Dairy 3 cup eq. tips 1.5 cup eq. 51.5 %

Protein Foods 7 oz. eq. tips 18.1 oz. eq. 257.9 %

Empty Calories 648 kcal tips 515.4 kcal 79.5 %

Your results are based on a 3459 calorie pattern.

Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3 cups weeklyOrange Vegetables = 2 cups weekly

Dry Beans & Peas = 3 cups weekly

Starchy Vegetables = 6 cups weekly

Other Vegetables = 7 cups weekly

Oils: Aim for 11 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.

Intake Spreadsheet

10/20/2013

Item Name Meal Quantity Wt (g) Kcal

Oatmeal, Cooked with Milk Breakfast 1.5 cup(s) 351 351

Eggs, Fried Breakfast 2.01 item(s) 92.46 181.22

Spinach, Chopped, Raw Breakfast 1.01 cup(s) 30.3 6.97

Blueberries Breakfast 2.01 ounce(s) 56.98 32.48

Strawberries Breakfast 1.01 cup(s) 145.44 46.54

Juice, Orange Breakfast 7.01 fluid ounce(s) 217.31 97.79

Water, Tap Breakfast 18.01 fluid ounce(s) 533.55 0

Rice, Brown, Long Grain, Cooked Lunch 1.01 cup(s) 196.95 218.61

Tortilla, Flour Lunch 2 item(s) 60 180.6

Cheese, Cheddar, Shredded Lunch 2 ounce(s) 56.7 228.5

Avocado, California Lunch 1.01 item(s) 135.02 225.48

Salsa Lunch 2.01 tablespoon(s) 32.16 8.68

Beef, Short Loin, T-Bone Steak, Choice,Separable Lean and Fat, 1/4'' Fat,

Broiled

Lunch 4.01 ounce(s) 113.68 366.06

Water, Tap Lunch 18.01 fluid ounce(s) 533.55 0

Celery, Stalk Afternoon Snack 1.01 item(s) 40.4 6.46

Peanut Butter, Smooth Afternoon Snack 2.01 tablespoon(s) 32.16 189.1

Water, Tap Afternoon Snack 10.01 fluid ounce(s) 296.55 0



EL POLLO LOCO Chicken, Breast,

Flame Grilled

Dinner 6.01 ounce(s) 170.39 307.49

Spinach, Chopped, Raw Dinner 2.01 cup(s) 60.3 13.87

Carrots Dinner 2.01 cup(s) 245.22 100.54

Almonds, Honey Roasted, Unblanched Dinner 2.01 ounce(s) 56.98 338.48

Seeds, Sunflower Kernels, Dry Roasted,

Salted

Dinner 3.01 ounce(s) 85.33 496.63

HIDDEN VALLEY Ranch Dressing, Light Dinner 4.01 tablespoon(s) 62.16 160.4

Total 3604.58 0

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Oatmeal, Cooked with Milk 18.39 49 9.44 4.33

Eggs, Fried 12.58 0.77 13.72 4

Spinach, Chopped, Raw 0.87 1.1 0.12 0.02

Blueberries 0.42 8.26 0.19 0.02

Strawberries 0.97 11.17 0.44 0.02

Juice, Orange 1.52 22.6 0.43 0.05

Water, Tap 0 0 0 0

Rice, Brown, Long Grain, Cooked 5.08 45.22 1.77 0.35

Tortilla, Flour 4.8 30.73 4.02 0.98

Cheese, Cheddar, Shredded 14.12 0.73 18.79 11.96

Avocado, California 2.65 11.67 20.81 2.87

Salsa 0.5 2.01 0.05 0.01



25.91 0 28.36 11.08

Water, Tap 0 0 0 0

Celery, Stalk 0.28 1.2 0.07 0.02

Peanut Butter, Smooth 8.07 6.29 16.21 3.38



Water, Tap 0 0 0 0


Grilled

50.32 0 12.58 3.49


Carrots 2.28 23.49 0.59 0.09

Almonds, Honey Roasted, Unblanched 10.35 15.9 28.43 2.7


Salted

16.49 20.54 42.5 4.45

HIDDEN VALLEY Ranch Dressing, Light 2 6.01 14.04 2

Total 179.33 258.87 212.79 51.86

Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)

Oatmeal, Cooked with Milk 2.67 1.5 0 21.06

Eggs, Fried 5.72 3.01 0.04 370.76

Spinach, Chopped, Raw 0 0.05 0 0

Blueberries 0.03 0.08 0 0

Strawberries 0.06 0.23 0 0

Juice, Orange 0.08 0.09 0 0

Water, Tap 0 0 0 0

Rice, Brown, Long Grain, Cooked 0.64 0.64 0 0

Tortilla, Flour 2.12 0.86 0 0

Cheese, Cheddar, Shredded 5.32 0.53 0 59.54

Avocado, California 13.23 2.45 0 0

Salsa 0.01 0.04 0 0



12.81 1 0 77.3

Water, Tap 0 0 0 0



Celery, Stalk 0.01 0.03 0 0

Peanut Butter, Smooth 7.79 4.55 0 0

Water, Tap 0 0 0 0


Grilled

0 0 0 195.67

Spinach, Chopped, Raw 0.01 0.1 0 0

Carrots 0.03 0.29 0 0

Almonds, Honey Roasted, Unblanched 18.46 5.97 0 0


Salted

8.11 28.06 0 0

HIDDEN VALLEY Ranch Dressing, Light 0 0 0 10.03

Total 77.11 49.47 0.04 734.36

Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)


Eggs, Fried 2.57 0.13 0 0.37


Blueberries 0.05 0.03 1.37 5.68

Strawberries 0.13 0.09 2.91 7.11

Juice, Orange 0.06 0.02 0.43 18.25

Water, Tap 0 0 0 0


Tortilla, Flour 0.79 0.03 1.38 2.63

Cheese, Cheddar, Shredded 0.33 0.21 0 0.3


Salsa 0.04 0 0.51 0.98



0.66 0.32 0 0



Water, Tap 0 0 0 0

Celery, Stalk 0.03 0 0.65 0.74


Water, Tap 0 0 0 0

EL POLLO LOCO Chicken, Breast, FlameGrilled

0 0 0 0


Carrots 0.28 0 6.87 11.62

Almonds, Honey Roasted, Unblanched 5.76 0.21 7.81 0


Salted

27.97 0.06 7.68 2.33

HIDDEN VALLEY Ranch Dressing, Light 0 0 0 4.01

Total 47.44 1.46 51.17 75.17

Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)


Eggs, Fried 0.06 0 0.04 0.46

Spinach, Chopped, Raw 0.03 0 0.02 0.06

Blueberries 0.05 0 0.02 0.02

Strawberries 0.13 0 0.03 0.03

Juice, Orange 0.19 0 0.2 0.07

Water, Tap 0.53 0 0 0

Rice, Brown, Long Grain, Cooked 0.14 0 0.19 0.05

Tortilla, Flour 0.02 0 0.3 0.08

Cheese, Cheddar, Shredded 0.02 0 0.02 0.21

Avocado, California 0.1 0 0.1 0.19

Salsa 0.03 0 0.01 0.01





0.06 0 0.1 0.24

Water, Tap 0.53 0 0 0

Celery, Stalk 0.04 0 0.01 0.02

Peanut Butter, Smooth 0 0 0.02 0.03

Water, Tap 0.3 0 0 0


Grilled

0 0 0 0


Carrots 0.22 0 0.16 0.14

Almonds, Honey Roasted, Unblanched 0 0 0.06 0.54


Salted

0 0 0.09 0.21

HIDDEN VALLEY Ranch Dressing, Light 0 0 0 0

Total 2.78 0 1.83 3.11

Item Name

Niacin

(mg)

Vit B6

(mg) Vit B12 (µg) Fol (DFE) (µg)

Oatmeal, Cooked with Milk 0.66 0.17 1.16 24.57

Eggs, Fried 0.08 0.17 0.9 47.15

Spinach, Chopped, Raw 0.22 0.06 0 58.78

Blueberries 0.24 0.03 0 3.42

Strawberries 0.56 0.07 0 34.91

Juice, Orange 0.87 0.09 0 65.19

Water, Tap 0 0 0 0

Rice, Brown, Long Grain, Cooked 3.01 0.29 0 7.88

Tortilla, Flour 2.18 0.03 0 120.6




Avocado, California 2.58 0.39 0 120.17

Salsa 0.02 0.06 0 1.29



4.4 0.37 2.4 7.96

Water, Tap 0 0 0 0

Celery, Stalk 0.13 0.03 0 14.54

Peanut Butter, Smooth 4.31 0.17 0 23.8

Water, Tap 0 0 0 0


Grilled

0 0 0 0


Carrots 2.41 0.34 0 46.59

Almonds, Honey Roasted, Unblanched 1.61 0.05 0 18.23


Salted

6.01 0.69 0 202.24


Total 29.77 3.15 4.92 924.51

Item Name

Vit C

(mg)

Vit D (ug)

(µg)

Vit A (RAE)

(µg)

Vit A (IU)

(IU)


Eggs, Fried 0 2.03 202.49 727.66


Blueberries 5.53 0 1.71 30.77

Strawberries 85.52 0 1.45 17.45

Juice, Orange 108.66 0 21.73 434.62

Water, Tap 0 0 0 0

Rice, Brown, Long Grain, Cooked 0 0 0 0



Tortilla, Flour 0 0 0 0

Cheese, Cheddar, Shredded 0 0.34 150.25 568.12

Avocado, California 11.88 0 9.45 198.48

Salsa 0.61 0 4.82 93.91



0 0 0 0

Water, Tap 0 0 0 0

Celery, Stalk 1.25 0 8.89 181.4

Peanut Butter, Smooth 0 0 0 0

Water, Tap 0 0 0 0


Grilled

0 0 0 0


Carrots 14.47 0 2047.59 40966.41

Almonds, Honey Roasted, Unblanched 0.4 0 0 0


Salted

1.19 0 0 7.68


Total 255.32 2.37 3017.21 52309.48

Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)

Oatmeal, Cooked with Milk 0.46 389.61 2.14 108.81

Eggs, Fried 1.21 57.33 1.75 12.02


Blueberries 0.32 3.42 0.16 3.42

Strawberries 0.42 23.27 0.6 18.91

Juice, Orange 0.09 23.9 0.43 23.9



Water, Tap 0 16.01 0 5.34


Tortilla, Flour 0.11 63.6 1.99 12



Salsa 0.38 8.68 0.15 4.82



0.25 9.09 3.42 23.87

Water, Tap 0 16.01 0 5.34

Celery, Stalk 0.11 16.16 0.08 4.44


Water, Tap 0 8.9 0 2.97


Grilled

0 0 0 0


Carrots 1.62 80.92 0.74 29.43

Almonds, Honey Roasted, Unblanched 0 149.86 1.61 136.76


Salted

22.27 59.73 3.24 110.08

HIDDEN VALLEY Ranch Dressing, Light 0 40.1 0 0

Total 34.86 1516.16 21.41 762.92

Item Name Potas (mg) Zinc (mg) Sodium (mg)

Oatmeal, Cooked with Milk 631.8 2.88 498.42

Eggs, Fried 140.54 1.29 191.39

Spinach, Chopped, Raw 169.07 0.16 23.94

Blueberries 43.88 0.09 0.57

Strawberries 222.52 0.2 1.45



Juice, Orange 434.62 0.11 2.17

Water, Tap 5.34 0 16.01

Rice, Brown, Long Grain, Cooked 84.69 1.24 9.85

Tortilla, Flour 91.8 0.32 411.6

Cheese, Cheddar, Shredded 55.57 1.76 352.1

Avocado, California 684.55 0.92 10.8

Salsa 95.52 0.12 192.96



312.63 4.76 77.3

Water, Tap 5.34 0 16.01

Celery, Stalk 105.04 0.05 32.32

Peanut Butter, Smooth 208.72 0.94 147.61

Water, Tap 2.97 0 8.9


Grilled

0 0 866.56


Carrots 784.7 0.59 169.2

Almonds, Honey Roasted, Unblanched 319.1 1.48 74.08


Salted

725.32 4.51 349.86

HIDDEN VALLEY Ranch Dressing, Light 0 0 581.45

Total 5460.17 21.75 4082.19

10/21/2013


Eggs, Hard Boiled Breakfast 2.01 item(s) 100.5 155.78

Water, Tap Breakfast 16.01 fluid ounce(s) 474.3 0

Banana Breakfast 1.01 item(s) 119.18 106.07



Orange Breakfast 1.01 item(s) 132.31 62.19

Pulled Pork in Barbecue Sauce Lunch 5.01 ounce(s) 142.03 238.61

Roll, Dinner, Whole Wheat Lunch 1.01 item(s) 28.68 76.3

Potatoes, Sweet, Boiled, Mashed Lunch 6.009999999999999

ounce(s)

170.38 129.49

Drink, Cranberry Apple Juice Lunch 15.01 fluid ounce(s) 459.68 289.6



Dinner 15.009999999999998

ounce(s)

425.53 170.21

Salmon, with Butter, Broiled or Baked Dinner 10.01 ounce(s) 283.78 516.18



Dinner 8.01 ounce(s) 227.08 245.25

POWERADE Sports Drink, Mountain

Berry Blast

Dinner 8.01 fluid ounce(s) 240.3 50.06

Water, Tap Dinner 15.01 fluid ounce(s) 444.67 0

Total 3248.42 0


Eggs, Hard Boiled 12.64 1.13 10.66 3.28

Water, Tap 0 0 0 0

Banana 1.3 27.22 0.39 0.13

Orange 1.24 15.55 0.16 0.02

Pulled Pork in Barbecue Sauce 18.73 26.62 6.28 2.01

Roll, Dinner, Whole Wheat 2.5 14.66 1.35 0.24

Potatoes, Sweet, Boiled, Mashed 2.33 30.19 0.24 0.05

Drink, Cranberry Apple Juice 0 72.86 0.51 0.06



8.51 36.43 1.74 0.29

Salmon, with Butter, Broiled or Baked 76.58 0 20.99 3.86





4.66 32.7 11.2 2.92


Blast

0 14.02 0 0

Water, Tap 0 0 0 0

Total 128.49 271.36 53.51 12.86


Eggs, Hard Boiled 4.1 1.42 0 374.87

Water, Tap 0 0 0 0

Banana 0.04 0.09 0 0

Orange 0.03 0.03 0 0


Roll, Dinner, Whole Wheat 0.34 0.62 0 0

Potatoes, Sweet, Boiled, Mashed 0 0.1 0 0

Drink, Cranberry Apple Juice 0.06 0.24 0 0

Vegetable Combinations, with Broccoli,Carrots, Corn, and Cauliflower, Cooked

0.23 0.84 0 0

Salmon, with Butter, Broiled or Baked 7.63 7.77 0 133.3



4.63 3.1 0 6.81


Blast

0 0 0 0

Water, Tap 0 0 0 0

Total 19.64 15.29 0.03 564.69



Water, Tap 0 0 0 0



Banana 0.05 0.03 3.1 14.58

Orange 0.02 0.01 3.18 12.37



Potatoes, Sweet, Boiled, Mashed 0.1 0 4.26 9.78

Drink, Cranberry Apple Juice 0.16 0.08 0 66.65



0.66 0.17 12.34 10.6

Salmon, with Butter, Broiled or Baked 0 0.67 0 0



2.92 0.17 5 0


Blast

0 0 0 14.02

Water, Tap 0 0 0 0

Total 6.58 1.25 31.73 153.13


Eggs, Hard Boiled 0.07 0 0.07 0.52

Water, Tap 0.47 0 0 0

Banana 0.09 0 0.04 0.09

Orange 0.11 0 0.12 0.05

Pulled Pork in Barbecue Sauce 0.09 0 0.24 0.18

Roll, Dinner, Whole Wheat 0.01 0 0.07 0.04


Drink, Cranberry Apple Juice 0.39 0 0 0



0.37 0 0.18 0.25

Salmon, with Butter, Broiled or Baked 0.18 0 0.45 0.17





0.18 0 0.18 0.17


Blast

0.23 0 0 0

Water, Tap 0.44 0 0 0

Total 2.77 0 1.43 1.56

Item Name

Niacin

(mg)

Vit B6


Eggs, Hard Boiled 0.06 0.12 1.12 44.22

Water, Tap 0 0 0 0

Banana 0.79 0.44 0 23.84

Orange 0.37 0.08 0 39.69


Roll, Dinner, Whole Wheat 1.05 0.06 0 8.61

Potatoes, Sweet, Boiled, Mashed 0.92 0.28 0 10.22

Drink, Cranberry Apple Juice 0 0 0 0



2.52 0.43 0 153.19

Salmon, with Butter, Broiled or Baked 27.79 0.62 7.69 0



1.73 0.02 0 15.9


Blast

2 0.2 0.6 0

Water, Tap 0 0 0 0

Total 41.56 2.61 9.99 298.5

Item Name

Vit C

(mg)

Vit D (ug)

(µg)

Vit A (RAE)

(µg)

Vit A (IU)

(IU)

Eggs, Hard Boiled 0 2.21 149.75 522.6



Water, Tap 0 0 0 0

Banana 10.37 0 3.58 76.28

Orange 70.39 0 14.55 297.7


Roll, Dinner, Whole Wheat 0 0 0 0


Drink, Cranberry Apple Juice 181.57 0 0 13.79



85.11 0 1144.67 25464.31

Salmon, with Butter, Broiled or Baked 6.13 35.45 0 453.74



13.62 0 99.92 483.68


Blast

0 0 0 0

Water, Tap 0 0 0 0

Total 389.28 37.95 2771.82 54504.97


Eggs, Hard Boiled 1.04 50.25 1.2 10.05

Water, Tap 0 14.23 0 4.74

Banana 0.12 5.96 0.31 32.18

Orange 0.24 52.92 0.13 13.23




Drink, Cranberry Apple Juice 0.55 13.79 0.32 4.6



3.32 106.38 2.26 63.83



Salmon, with Butter, Broiled or Baked 3.83 49.92 3.4 89.62



0 79.48 0.43 43.15


Blast

0 0 0 0

Water, Tap 0 13.34 0 4.45

Total 12.22 525.17 11.73 352.14


Eggs, Hard Boiled 126.63 1.06 124.62

Water, Tap 4.74 0 14.23

Banana 426.66 0.18 1.19

Orange 239.48 0.09 0

Pulled Pork in Barbecue Sauce 433.19 2.63 945.93

Roll, Dinner, Whole Wheat 78.02 0.58 115.02

Potatoes, Sweet, Boiled, Mashed 391.88 0.34 46

Drink, Cranberry Apple Juice 78.15 0.09 9.19



740.42 1.49 1085.09

Salmon, with Butter, Broiled or Baked 1256.42 1.88 329



329.27 0.54 597.22

POWERADE Sports Drink, Mountain BerryBlast

25.03 0 100.13

Water, Tap 4.45 0 13.34

Total 4134.34 8.88 3380.96

10/22/2013




Omelet, Egg with Ham and Cheese Breakfast 1.01 item(s) 77.77 153.98

Juice, Orange Breakfast 12.01 fluid ounce(s) 372.31 167.54

Eggs, Hard Boiled Morning

Snack

1.01 item(s) 50.5 78.28

Sandwich, Tuna Salad with Lettuce Lunch 1.01 item(s) 168.67 291.8

Grapefruit Lunch 5.01 ounce(s) 142.03 45.45

Water, Tap Lunch 17.01 fluid ounce(s) 503.92 0

Yogurt, Fruit, Low Fat (11 grams protein

per 8 ounces)

Lunch 13.01 ounce(s) 368.83 387.27

Corn, Yellow, Sweet, On the Cob Afternoon

Snack

1 item(s) 90 77.4

Pasta, Ravioli, Meat Filled with Tomatoor Meat Sauce, Canned

Dinner 14.01 ounce(s) 397.18 329.66

Roll, Dinner, Whole Wheat Dinner 2.01 item(s) 57.08 151.84

Salad Dressing, Thousand Island, Low

Calorie

Dinner 5.01 tablespoon(s) 75.15 146.54

Spinach, Chopped, Raw Dinner 9.01 ounce(s) 255.43 58.75

Lettuce, Romaine, Shredded Dinner 6.009999999999999ounce(s)

170.38 28.96

Juice, Grapefruit, White Dinner 13.01 fluid ounce(s) 401.68 156.66

Total 3130.93 0


Omelet, Egg with Ham and Cheese 10.74 1.99 11.26 4.4

Juice, Orange 2.61 38.72 0.74 0.09

Eggs, Hard Boiled 6.35 0.57 5.36 1.65

Sandwich, Tuna Salad with Lettuce 19.28 36.96 7.25 1.25

Grapefruit 0.89 11.48 0.14 0

Water, Tap 0 0 0 0




per 8 ounces)

17.93 68.6 5.2 3.35

Corn, Yellow, Sweet, On the Cob 2.94 16.83 1.22 0.29


Meat Sauce, Canned

12.31 57.71 5.88 2.33



Calorie

0.62 18.08 8.51 0.56


Lettuce, Romaine, Shredded 2.1 5.61 0.51 0.07

Juice, Grapefruit, White 2.01 36.95 0.4 0.06

Total 90.05 331.93 50.15 14.69


Omelet, Egg with Ham and Cheese 4.29 1.4 0 197.54

Juice, Orange 0.13 0.15 0 0

Eggs, Hard Boiled 2.06 0.71 0 188.37

Sandwich, Tuna Salad with Lettuce 1.82 3.61 0 21.93

Grapefruit 0 0 0 0

Water, Tap 0 0 0 0


per 8 ounces)

1.43 0.15 0 22.13

Corn, Yellow, Sweet, On the Cob 0.39 0.44 0.01 0


Meat Sauce, Canned

2.28 0.46 0 23.83

Roll, Dinner, Whole Wheat 0.68 1.23 0 0


Calorie

4.86 2.02 0 8.27

Spinach, Chopped, Raw 0.03 0.42 0 0



Lettuce, Romaine, Shredded 0.02 0.27 0 0

Juice, Grapefruit, White 0.05 0.1 0 0

Total 18.04 10.97 0.01 462.05


Omelet, Egg with Ham and Cheese 1.2 0.11 0 1.97

Juice, Orange 0.11 0.04 0.74 31.27



Grapefruit 0 0 1.56 9.91

Water, Tap 0 0 0 0


per 8 ounces)

0.1 0.04 0 56.87



Meat Sauce, Canned

0.42 0.04 1.99 21.37



Calorie

1.47 0.55 0.9 13.01




Total 8.74 1.84 22.73 189.59


Omelet, Egg with Ham and Cheese 0.05 0 0.11 0.31

Juice, Orange 0.33 0 0.34 0.11

Eggs, Hard Boiled 0.04 0 0.03 0.26



Sandwich, Tuna Salad with Lettuce 0.1 0 0.27 0.23

Grapefruit 0.13 0 0 0.03

Water, Tap 0.5 0 0 0


per 8 ounces)

0.27 0 0.15 0.73

Corn, Yellow, Sweet, On the Cob 0.07 0 0.14 0.05


Meat Sauce, Canned

0.31 0 0.31 0.25

Roll, Dinner, Whole Wheat 0.02 0 0.14 0.09


Calorie

0.05 0 0.04 0.03


Lettuce, Romaine, Shredded 0.16 0 0.12 0.11

Juice, Grapefruit, White 0.36 0 0.16 0.08

Total 2.63 0 2.01 2.77

Item Name

Niacin

(mg)

Vit B6



Juice, Orange 1.49 0.15 0 111.69

Eggs, Hard Boiled 0.03 0.06 0.56 22.22


Grapefruit 0.36 0 0 14.2

Water, Tap 0 0 0 0


per 8 ounces)

0.39 0.17 1.92 36.88

Corn, Yellow, Sweet, On the Cob 1.59 0.08 0 37.8


Meat Sauce, Canned

4.4 0.23 0.68 95.32



Roll, Dinner, Whole Wheat 2.1 0.11 0 17.13


Calorie

0.33 0 0 0


Lettuce, Romaine, Shredded 0.53 0.13 0 231.72

Juice, Grapefruit, White 0.8 0.18 0 40.17

Total 24.58 1.99 5.66 1222.66

Item Name

Vit C

(mg)

Vit D (ug)

(µg)

Vit A (RAE)

(µg)

Vit A (IU)

(IU)

Omelet, Egg with Ham and Cheese 0 1 108.1 484.28

Juice, Orange 186.16 0 37.23 744.62

Eggs, Hard Boiled 0 1.11 75.25 262.6

Sandwich, Tuna Salad with Lettuce 1.35 0 23.61 132.57

Grapefruit 48.86 0 65.33 1316.63

Water, Tap 0 0 0 0

Yogurt, Fruit, Low Fat (11 grams proteinper 8 ounces)

2.58 0 0 221.3

Corn, Yellow, Sweet, On the Cob 6.12 0 8.1 168.3


Meat Sauce, Canned

34.16 0 43.69 1139.6


Salad Dressing, Thousand Island, LowCalorie

1.13 0 12.02 233.72


Lettuce, Romaine, Shredded 6.82 0 742.86 14840.15

Juice, Grapefruit, White 152.64 0 4.02 40.17

Total 511.58 2.12 2318.18 43535.53





Juice, Orange 0.15 40.95 0.74 40.95

Eggs, Hard Boiled 0.52 25.25 0.6 5.05


Grapefruit 0.18 17.04 0.13 11.36

Water, Tap 0 15.12 0 5.04


per 8 ounces)

0 623.32 0.26 59.01



Meat Sauce, Canned

1.11 55.6 3.34 31.77



Calorie

0.75 20.29 0.68 5.26




Total 10.86 1412.49 21.01 558.61


Omelet, Egg with Ham and Cheese 149.32 1.2 508.62

Juice, Orange 744.62 0.19 3.72

Eggs, Hard Boiled 63.63 0.53 62.62

Sandwich, Tuna Salad with Lettuce 244.57 0.93 791.06

Grapefruit 197.42 0.1 0

Water, Tap 5.04 0 15.12




per 8 ounces)

796.67 3.02 239.74

Corn, Yellow, Sweet, On the Cob 243 0.41 13.5


Meat Sauce, Canned

448.81 2.03 2140.78

Roll, Dinner, Whole Wheat 155.27 1.15 228.91


Calorie

151.8 0.14 717.68


Lettuce, Romaine, Shredded 420.84 0.39 13.63

Juice, Grapefruit, White 650.73 0.2 4.02

Total 5697.01 11.64 4941.19

Exchanges Spreadsheet

10/20/2013

Item Name Meal Quantity Weight Vegetable

Oatmeal, Cooked with Milk Breakfast 1.5 cup(s) 351 g 0

Eggs, Fried Breakfast 2.01 item(s) 92.5 g 0

Spinach, Chopped, Raw Breakfast 1.01 cup(s) 30.3 g 0.28

Blueberries Breakfast 2.01 ounce(s) 57 g 0

Strawberries Breakfast 1.01 cup(s) 145.4 g 0

Juice, Orange Breakfast 7.01 fluid

ounce(s)

217.3 g 0

Water, Tap Breakfast 18.01 fluid

ounce(s)

533.5 g 0

Rice, Brown, Long Grain, Cooked Lunch 1.01 cup(s) 196.9 g 0



Tortilla, Flour Lunch 2 item(s) 60 g 0

Cheese, Cheddar, Shredded Lunch 2 ounce(s) 56.7 g 0

Avocado, California Lunch 1.01 item(s) 135 g 0

Salsa Lunch 2.01

tablespoon(s)

32.2 g 0


Separable Lean and Fat, 1/4'' Fat,

Broiled

Lunch 4.01 ounce(s) 113.7 g 0

Water, Tap Lunch 18.01 fluid

ounce(s)

533.5 g 0

Celery, Stalk Afternoon

Snack

1.01 item(s) 40.4 g 0.26

Peanut Butter, Smooth Afternoon

Snack

2.01

tablespoon(s)

32.2 g 0

Water, Tap Afternoon

Snack

10.01 fluid

ounce(s)

296.5 g 0


Flame Grilled

Dinner 6.01 ounce(s) 170.4 g 0

Spinach, Chopped, Raw Dinner 2.01 cup(s) 60.3 g 0.56

Carrots Dinner 2.01 cup(s) 245.2 g 4.02

Almonds, Honey Roasted, Unblanched Dinner 2.01 ounce(s) 57 g 0


Salted


HIDDEN VALLEY Ranch Dressing, Light Dinner 4.01

tablespoon(s)

62.2 g 0

Total 5.11

Item Name Bread/Starch Fruit Other Carbohydrate Milk

Oatmeal, Cooked with Milk 3 0 0 0

Eggs, Fried 0 0 0 0

Spinach, Chopped, Raw 0 0 0 0



Blueberries 0 0.54 0 0

Strawberries 0 0.78 0 0

Juice, Orange 0 1.31 0 0

Water, Tap 0 0 0 0

Rice, Brown, Long Grain, Cooked 3.03 0 0 0

Tortilla, Flour 2.34 0 0 0

Cheese, Cheddar, Shredded 0 0 0 0

Avocado, California 0 0 0 0

Salsa 0 0 0 0


Separable Lean and Fat, 1/4'' Fat,Broiled

0 0 0 0

Water, Tap 0 0 0 0

Celery, Stalk 0 0 0 0


Water, Tap 0 0 0 0


Flame Grilled

0 0 0 0


Carrots 0 0 0 0

Almonds, Honey Roasted, Unblanched 0 0 0 0


Salted

0 0 1.33 0


Total 8.37 2.63 1.33 0

Item Name

Meat/Meat

Substitute Fat

Meat-Very

Lean

Milk-

Skim

Oatmeal, Cooked with Milk 0 0 0 0



Eggs, Fried 0 1 0 0


Blueberries 0 0 0 0

Strawberries 0 0 0 0

Juice, Orange 0 0 0 0

Water, Tap 0 0 0 0



Cheese, Cheddar, Shredded 0 0.54 0 0


Salsa 0 0 0 0



Broiled

0 0 0 0

Water, Tap 0 0 0 0



Water, Tap 0 0 0 0


Flame Grilled

0 1.4 6.99 0


Carrots 0 0 0 0

Almonds, Honey Roasted, Unblanched 0 3.17 0 0


Salted

0 4 0 0

HIDDEN VALLEY Ranch Dressing, Light 0 3.01 0 0

Total 0 18.12 6.99 0



Item Name

Meat-Medium

Fat

Milk-

Whole

Meat-High

Fat

Milk-Low

Fat

Oatmeal, Cooked with Milk 0 0 0 0.75

Eggs, Fried 2.01 0 0 0


Blueberries 0 0 0 0

Strawberries 0 0 0 0


Water, Tap 0 0 0 0



Cheese, Cheddar, Shredded 0 0 2.01 0


Salsa 0 0 0 0



Broiled

4.88 0 0 0

Water, Tap 0 0 0 0


Peanut Butter, Smooth 0 0 1.89 0

Water, Tap 0 0 0 0


Flame Grilled

0 0 0 0


Carrots 0 0 0 0

Almonds, Honey Roasted, Unblanched 0 0 1.58 0


Salted

0 0 2.67 0




Total 6.89 0 8.15 0.75

Item Name Meat-Lean

Oatmeal, Cooked with Milk 0

Eggs, Fried 0

Spinach, Chopped, Raw 0

Blueberries 0

Strawberries 0

Juice, Orange 0

Water, Tap 0

Rice, Brown, Long Grain, Cooked 0

Tortilla, Flour 0

Cheese, Cheddar, Shredded 0

Avocado, California 0

Salsa 0



Broiled

0

Water, Tap 0

Celery, Stalk 0

Peanut Butter, Smooth 0

Water, Tap 0


Flame Grilled

0


Carrots 0

Almonds, Honey Roasted, Unblanched 0




Salted

0

HIDDEN VALLEY Ranch Dressing, Light 0

Total 0

10/21/2013


Eggs, Hard Boiled Breakfast 2.01 item(s) 100.5 g 0

Water, Tap Breakfast 16.01 fluid ounce(s) 474.3 g 0

Banana Breakfast 1.01 item(s) 119.2 g 0

Orange Breakfast 1.01 item(s) 132.3 g 0

Pulled Pork in Barbecue Sauce Lunch 5.01 ounce(s) 142 g 0

Roll, Dinner, Whole Wheat Lunch 1.01 item(s) 28.7 g 0

Potatoes, Sweet, Boiled, Mashed Lunch 6.009999999999999

ounce(s)

170.4 g 0

Drink, Cranberry Apple Juice Lunch 15.01 fluid ounce(s) 459.7 g 0



Dinner 15.009999999999998

ounce(s)

425.5 g 6.65

Salmon, with Butter, Broiled or Baked Dinner 10.01 ounce(s) 283.8 g 0





Berry Blast

Dinner 8.01 fluid ounce(s) 240.3 g 0

Water, Tap Dinner 15.01 fluid ounce(s) 444.7 g 0

Total 6.65


Eggs, Hard Boiled 0 0 0 0

Water, Tap 0 0 0 0

Banana 0 1.77 0 0



Orange 0 1.04 0 0

Pulled Pork in Barbecue Sauce 0 0 1.71 0

Roll, Dinner, Whole Wheat 0.95 0 0 0

Potatoes, Sweet, Boiled, Mashed 1.62 0 0 0

Drink, Cranberry Apple Juice 0 0 3.62 0



0 0 0 0

Salmon, with Butter, Broiled or Baked 0 0 0 0



3.07 0 0 0


Berry Blast

0 0 1 0

Water, Tap 0 0 0 0

Total 5.64 2.81 6.33 0

Item Name

Meat/Meat

Substitute Fat

Meat-Very

Lean

Milk-

Skim


Water, Tap 0 0 0 0

Banana 0 0 0 0

Orange 0 0 0 0

Pulled Pork in Barbecue Sauce 0 0 0 0


Potatoes, Sweet, Boiled, Mashed 0 0 0 0




0 0 0 0


Potatoes, Mashed, without Milk and 0 0 0 0





Berry Blast

0 0 0 0

Water, Tap 0 0 0 0

Total 0 0 0 0

Item Name

Meat-Medium

Fat

Milk-

Whole

Meat-High

Fat

Milk-Low

Fat

Eggs, Hard Boiled 2.07 0 0 0

Water, Tap 0 0 0 0

Banana 0 0 0 0

Orange 0 0 0 0

Pulled Pork in Barbecue Sauce 0 0 0 0


Potatoes, Sweet, Boiled, Mashed 0 0 0 0




0 0 0 0




0 0 0 0


Berry Blast

0 0 0 0

Water, Tap 0 0 0 0

Total 2.07 0 0 0

Item Name Meat-Lean

Eggs, Hard Boiled 0

Water, Tap 0

Banana 0



Orange 0

Pulled Pork in Barbecue Sauce 2.28

Roll, Dinner, Whole Wheat 0

Potatoes, Sweet, Boiled, Mashed 0

Drink, Cranberry Apple Juice 0



0

Salmon, with Butter, Broiled or Baked 9.38



0

POWERADE Sports Drink, MountainBerry Blast

0

Water, Tap 0

Total 11.66

10/22/2013


Omelet, Egg with Ham and Cheese Breakfast 1.01 item(s) 77.8 g 0

Juice, Orange Breakfast 12.01 fluid ounce(s) 372.3 g 0

Eggs, Hard Boiled Morning

Snack

1.01 item(s) 50.5 g 0

Sandwich, Tuna Salad with Lettuce Lunch 1.01 item(s) 168.7 g 0

Grapefruit Lunch 5.01 ounce(s) 142 g 0

Water, Tap Lunch 17.01 fluid ounce(s) 503.9 g 0


per 8 ounces)

Lunch 13.01 ounce(s) 368.8 g 0

Corn, Yellow, Sweet, On the Cob Afternoon

Snack

1 item(s) 90 g 0

Pasta, Ravioli, Meat Filled with Tomato

or Meat Sauce, Canned

Dinner 14.01 ounce(s) 397.2 g 1.58



Roll, Dinner, Whole Wheat Dinner 2.01 item(s) 57.1 g 0


Calorie

Dinner 5.01 tablespoon(s) 75.1 g 0

Spinach, Chopped, Raw Dinner 9.01 ounce(s) 255.4 g 2.36

Lettuce, Romaine, Shredded Dinner 6.009999999999999

ounce(s)

170.4 g 1.16

Juice, Grapefruit, White Dinner 13.01 fluid ounce(s) 401.7 g 0

Total 5.1


Omelet, Egg with Ham and Cheese 0 0 0 0

Juice, Orange 0 2.25 0 0


Sandwich, Tuna Salad with Lettuce 2.02 0 0 0

Grapefruit 0 0.76 0 0

Water, Tap 0 0 0 0


per 8 ounces)

0 0 3.01 0

Corn, Yellow, Sweet, On the Cob 0.97 0 0 0



3.16 0 0 0

Roll, Dinner, Whole Wheat 1.9 0 0 0


Calorie

0 0 1.25 0


Lettuce, Romaine, Shredded 0 0 0 0

Juice, Grapefruit, White 0 2.62 0 0

Total 8.05 5.63 4.26 0

Meat/Meat Meat-Very Milk-



Item Name Substitute Fat Lean Skim

Omelet, Egg with Ham and Cheese 0 1.01 0 0



Sandwich, Tuna Salad with Lettuce 0 1.01 2.02 0

Grapefruit 0 0 0 0

Water, Tap 0 0 0 0


per 8 ounces)

0 0 0 1.51

Corn, Yellow, Sweet, On the Cob 0 0 0 0

Pasta, Ravioli, Meat Filled with Tomatoor Meat Sauce, Canned

0 0 0 0



Calorie

0 0 0 0



Juice, Grapefruit, White 0 0 0 0

Total 0 2.02 2.02 1.51

Item Name

Meat-Medium

Fat

Milk-

Whole

Meat-High

Fat

Milk-Low

Fat

Omelet, Egg with Ham and Cheese 1.01 0 0 0


Eggs, Hard Boiled 1.04 0 0 0

Sandwich, Tuna Salad with Lettuce 0 0 0 0

Grapefruit 0 0 0 0

Water, Tap 0 0 0 0




per 8 ounces)

0 0 0 0

Corn, Yellow, Sweet, On the Cob 0 0 0 0



0 0 0.79 0



Calorie

0 0 0 0



Juice, Grapefruit, White 0 0 0 0

Total 2.05 0 0.79 0

Item Name Meat-Lean

Omelet, Egg with Ham and Cheese 0

Juice, Orange 0

Eggs, Hard Boiled 0

Sandwich, Tuna Salad with Lettuce 0

Grapefruit 0

Water, Tap 0


per 8 ounces)

0

Corn, Yellow, Sweet, On the Cob 0



0

Roll, Dinner, Whole Wheat 0


Calorie

0




Lettuce, Romaine, Shredded 0

Juice, Grapefruit, White 0

Total 0

** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as

exchange values for these cannot be calculated.

Activities Spreadsheet

Energy Balance

10/20/2013 - 10/22/2013

Date kCal Consumed kCal Burned Net kCal

10/20/2013 3557 0 3557

10/21/2013 2040 0 2040

10/22/2013 2074 0 2074

Total: 7671 0 7671

Daily Caloric Summary kcal

Recommended: 3459

Average Intake: 2557

Average Expenditure: 0

Average Net Gain/Loss: 2557



Daily Food Log

10/20/2013

BREAKFAST

Oatmeal, Cooked with Milk 1.5 c. 351 kCal

Eggs, Fried 2.01 item 181 kCal

Spinach, Chopped, Raw 1.01 c. 7 kCal

Blueberries 2.01 oz. 32 kCal

Strawberries 1.01 c. 47 kCal

Juice, Orange 7.01 fl. oz. 98 kCal

Water, Tap 18.01 fl. oz. 0 kCal

MORNING_SNACK

LUNCH

Rice, Brown, Long Grain, Cooked 1.01 c. 219 kCal

Tortilla, Flour 2 item 181 kCal

Cheese, Cheddar, Shredded 2 oz. 228 kCal

Avocado, California 1.01 item 225 kCal

Salsa 2.01 T. 9 kCal

Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat,

1/4'' Fat, Broiled

4.01 oz. 366 kCal


AFTERNOON_SNACK

Celery, Stalk 1.01 item 6 kCal

Peanut Butter, Smooth 2.01 T. 189 kCal


DINNER



EL POLLO LOCO Chicken, Breast, Flame Grilled 6.01 oz. 307 kCal

Spinach, Chopped, Raw 2.01 c. 14 kCal

Carrots 2.01 c. 101 kCal

Almonds, Honey Roasted, Unblanched 2.01 oz. 338 kCal

Seeds, Sunflower Kernels, Dry Roasted, Salted 3.01 oz. 497 kCal

HIDDEN VALLEY Ranch Dressing, Light 4.01 T. 160 kCal

EVENING_SNACK

Total: 3557

10/21/2013

BREAKFAST

Eggs, Hard Boiled 2.01 item 156 kCal


Banana 1.01 item 106 kCal

Orange 1.01 item 62 kCal

MORNING_SNACK

LUNCH

Pulled Pork in Barbecue Sauce 5.01 oz. 239 kCal

Roll, Dinner, Whole Wheat 1.01 item 76 kCal

Potatoes, Sweet, Boiled, Mashed 6.009999999999999

oz.

129 kCal

Drink, Cranberry Apple Juice 15.01 fl. oz. 290 kCal

AFTERNOON_SNACK

DINNER

Vegetable Combinations, with Broccoli, Carrots, Corn, and

Cauliflower, Cooked

15.009999999999998

oz.

170 kCal

Salmon, with Butter, Broiled or Baked 10.01 oz. 516 kCal



Potatoes, Mashed, without Milk and Margarine, Prepared from

Granules

8.01 oz. 245 kCal

POWERADE Sports Drink, Mountain Berry Blast 8.01 fl. oz. 50 kCal


EVENING_SNACK

Total: 2040

10/22/2013

BREAKFAST

Omelet, Egg with Ham and Cheese 1.01 item 154 kCal

Juice, Orange 12.01 fl. oz. 168 kCal

MORNING_SNACK

Eggs, Hard Boiled 1.01 item 78 kCal

LUNCH

Sandwich, Tuna Salad with Lettuce 1.01 item 292 kCal

Grapefruit 5.01 oz. 45 kCal


Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) 13.01 oz. 387 kCal

AFTERNOON_SNACK

Corn, Yellow, Sweet, On the Cob 1 item 77 kCal

DINNER

Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned 14.01 oz. 330 kCal

Roll, Dinner, Whole Wheat 2.01 item 152 kCal

Salad Dressing, Thousand Island, Low Calorie 5.01 T. 147 kCal

Spinach, Chopped, Raw 9.01 oz. 59 kCal

Lettuce, Romaine, Shredded 6.009999999999999

oz.

29 kCal



Juice, Grapefruit, White 13.01 fl. oz. 157 kCal

EVENING_SNACK

Total: 2074

Daily Activity Log

You have not recorded any activity entries for this day.

Documents

WB4 A Perfect Day (1).pdf