SalasK_WBFinal

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



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



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



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



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



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


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


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


Cheese

0 0 8 1


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


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


Cheese

0 0 0 0


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


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


Cheese

0 250 4.5 0


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



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


Total 3,444.97 1,629.1


Pizza, Cheese with


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


Pizza, Cheese with


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


Pizza, Cheese with


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


Pizza, Cheese with


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


Pizza, Cheese with


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


Pizza, Cheese with


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


Pizza, Cheese with


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


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



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


Total 3,416.84 702.29


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


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


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


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


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


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


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


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



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.



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



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



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



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



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



Intake Spreadsheet for Nov 02, 2012


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


smoothie 17.73 51.43 3.07 0.68

DINO'S GYROS


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


without Salt Added

5.97 6.01 14.76 1.14

STARBUCKS Tall, Non

Fat, Vanilla Latte

9 28 0 0

POWERBAR PRIA


5 16 3.5 2

Total 124.77 218.27 84.5 29.31


smoothie 0.28 0.44 0.01 21.47

DINO'S GYROS


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


smoothie 0.28 0.44 0.01 21.47

DINO'S GYROS


Roasted

0 0 0 0

Water, Tap 0 0 0 0


without Salt Added

9.18 3.68 0 0

STARBUCKS Tall, Non

Fat, Vanilla Latte

0 0 0 5

POWERBAR PRIA


0 0 0 0

Total 24.58 14.19 0.06 229.26


smoothie 0.38 0.06 7.42 33.32

DINO'S GYROS


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


without Salt Added

3.68 0 3.09 1.4

STARBUCKS Tall, Non

Fat, Vanilla Latte

0 0 0 27

POWERBAR PRIA


0 0 1 10

Total 12.94 1.04 33.79 98.31


smoothie 0.27 0 0.24 0.43

DINO'S GYROS


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


without Salt Added

0 0 0.02 0.27

STARBUCKS Tall, Non

Fat, Vanilla Latte

0 0 0 0

POWERBAR PRIA


0 0 0.45 0.51

Total 1.62 0 1.24 2.42


smoothie 0.97 0.24 0.8 96.15

DINO'S GYROS


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


smoothie 0.97 0.24 0.8 96.15

DINO'S GYROS


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


without Salt Added

1.01 0.04 0 15.03

STARBUCKS Tall, Non

Fat, Vanilla Latte

0 0 0 0

POWERBAR PRIA


6 0.6 3.6 0

Total 20.63 2.04 6.52 387.61


smoothie 66.59 0 3.21 17.79

DINO'S GYROS


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


without Salt Added

0 0 0 0.28

STARBUCKS Tall, Non

Fat, Vanilla Latte

0 0 0 500

POWERBAR PRIA


36 0 0 750

Total 278.04 0.41 506.11 7,122.16


smoothie 1.63 326.15 2.04 60.45

DINO'S GYROS


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


without Salt Added

6.75 75.69 1.09 79.66

STARBUCKS Tall, Non

Fat, Vanilla Latte

0 350 0 0

POWERBAR PRIA


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


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


0 2.25 85

Total 2,668.51 14.96 3,578.09



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



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


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



Non Fat

3.35 44 0.51 0.11



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



Non Fat

0.14 0.2 0 0



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


apricot sauce 0 0 0 0

Spinach, Chopped, 0.01 0.1 0 0



Non Fat

0.14 0.2 0 0



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



Non Fat

0.19 0.01 4.2 31.38



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


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


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



Non Fat

0.01 0 0.02 0.04



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



Non Fat

0.23 0.9 0.1 295.97



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



Non Fat

0.23 0.9 0.1 295.97



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


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



Non Fat

0.96 0 14.18 278.4



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


Nectarine 7.45 0 23.46 458.16

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0


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



Non Fat

0.15 1.7 2.27 28.35



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


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


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


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



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



smoothie Breakfast 16 ounce(s) 453.59 289.1

Pasta, Fettuccine with

Eggplant and Zucchini

Lunch 1 serving(s) 627.46 479.29


yam fries Dinner 2 ounce(s) 56.7 65.82

greek pita sandwich Dinner 12 ounce(s) 340.19 584.09



Orange Snacks 1 item(s) - 2 5/8 in.

diameter, sphere

131 61.57

Total 2,319.95 1,479.86


smoothie 17.73 51.43 3.07 0.68



14.57 80.41 12.11 1.77

Water, Tap 0 0 0 0

yam fries 0.86 15.55 0.1 0.02


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


smoothie 0.28 0.44 0.01 21.47



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


smoothie 0.38 0.06 7.42 33.32



1.63 0.16 8.71 12.22

Water, Tap 0 0 0 0

yam fries 0.04 0.01 2.27 0.44


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


smoothie 0.27 0 0.24 0.43



0.35 0 0.65 0.47

Water, Tap 0.24 0 0 0

yam fries 0.04 0 0.06 0.02


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


smoothie 0.97 0.24 0.8 96.15



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


smoothie 66.59 0 3.21 17.79



34.69 0 0 418.13

Water, Tap 0 0 0 0

yam fries 10.11 0 3.92 77.49


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


smoothie 1.63 326.15 2.04 60.45



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


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


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



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.

http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/

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. (:

SalasK_WBFinal

Documents

thin crust

essential

recommonded

soft serve

high blood

typical american

average net

perfect plan