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Table of Contents

I. II. III. IV. V. VI. VII. VIII. IX. X.

Quality Levels.Page 2 My Nutrition Profile..Page 3-28 Perfect Plan Analysis....Page 29-31 Super Foods..Page 32-34 Farm to Table...Page 35-37 My Plate..Page 38-39 Water..Page 40 Fiber....Page 41 My Wellness Life..Page 42-43 References...Page 44

I. Quality Levels

II. MY NUTRTION PROFILE

A. Deficient Nutrients Omega-3 Fatty Acid Main Function: Promotes brain function as well as growth and development and reduces inflammation. Result of Chronic Deficiencies: Fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. Three Food Choices: Walnuts, flaxseeds, and fish. Vitamin D Main Function: Maintaining calcium and phosphate levels in the blood, promotes Calcium absorption in the gut, promotes bone growth, and reduces inflammation. Result of Chronic Deficiencies: Rickets, increased risk of cardiovascular disease, cognitive impairment in older adults, severe asthma in children, and cancer. Three Food Choices: Dairy products (cheese, butter, cream, fortified milk, etc), fatty fish, and oysters. Vitamin A Main Function: Prevents eye problems, promotes a healthy immune system, essential for the growth of new cells, and keeps skin healthy. Result of Chronic Deficiencies: Blindness, dry skin, dry hair, broken fingernails, and decreased resistance to infections. Three Food Choices: Carrots, squash, and sweet potatoes. Vitamin E Main Function: An antioxidant, helps protect cells from damage, and is important for the health of red blood cells. Result of Chronic Deficiencies: Anemia, muscle weakness, loss of muscle mass, loss of muscle tone, problems transmitting nerve impulses, issues with stability and balance, degeneration of the retina, problems seeing, and difficulty controlling eye movement. Three Food Choices: Vegetable oils, avocados, and wheat germ. Calcium Main Function: Essential role in blood clotting, muscle contraction, nerve transmission, and tooth formation. Result of Chronic Deficiencies: Over the long term, intakes of calcium below recommended levels can cause low bone mass (osteopenia) and increasing the risks of osteoporosis and bone fractures. Symptoms of serious calcium deficiency include numbness and tingling in the fingers, convulsions, and abnormal heart rhythms that can lead to death if not corrected. These symptoms occur almost always in people with serious health problems or who are undergoing certain medical treatments. Three Food Choices: Milk, kale, and broccoli. Magnesium Main Function: Cofactor for enzyme systems. Result of Chronic Deficiencies: Loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures (sudden changes in 3

behaviors caused by excessive electrical activity in the brain), personality changes, abnormal heart rhythms, and coronary spasms can occur [1,3-4]. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia). Three Food Choices: Green leafy vegetables, unpolished grains, and nuts.

Potassium Main Function: Maintains fluid volume inside/outside of cells and thus normal cell function; acts to blunt the rise of blood pressure in response to excess sodium intake, and decrease markers of bone turnover and recurrence of kidney stones. Result of Chronic Deficiencies: Hypokalemia, which can cause weak muscles, abnormal heart rhythms, and a slight rise in blood pressure. Three Food Choices: Fruits and vegetables, dried peas, and dairy products.

B. Excess Nutrients Protein Main Function: Serves as the major structural component of all cells in the body, s as enzymes, in membranes, as transport carriers, and as some hormones. During digestion and absorption dietary proteins are broken down to amino acids, which become the building blocks of these structural and functional compounds. Nine of the amino acids must be provided in the diet; these are termed indispensable amino acids. The body can make the other amino acids needed to synthesize specific structures from other amino acids. Result of Chronic Deficiencies: PEM, Kwashiorkor, Marasmus, impaired mental health, oedema, organ failure, wasting and shrinkage of muscle tissues, and a weak immune system. Thiamin Main Function: Coenzyme in the metabolism of carbohydrates and branched-chain amino acids. Result of Chronic Deficiencies: Brain damage can occur. One type is called Korsakoff syndrome. The other is Wernicke's disease. Riboflavin Main Function: Coenzyme in numerous redox reactions. Result of Chronic Deficiencies: Painful cracks form in the corners of the mouth and on the lips. The mouth and tongue are sore, and the tongue may turn magenta. Red, greasy, scaly (seborrheic) patches may appear around the nose, between the nose and the lips, on the ears and eyelids, and in the genital area. Niacin Main Function: Coenzyme or cosubstrate in many biological reduction and oxidation reactions-thus required for energy metabolism. Result of Chronic Deficiencies: A deficiency of niacin causes pellagra. The symptoms include digestive problems, inflamed skin and mental impairment B6 Main Function: Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases. Result of Chronic Deficiencies: People may have seizures, a scaly rash, a red tongue, cracks in the corners of the mouth, or a pins-and-needles sensation in the hands and feet. It can also cause anemia. B12 4

Main Function: Coenzyme in nucleic acid metabolism; prevents megaloblastic anemia. Result of Chronic Deficiencies: Very low vitamin B-12 level can cause symptoms of anemia, such as paleness, weakness and fatigue (severe tiredness). It can also cause depression, dementia and other serious problems with your nervous system. Damage to your nervous system that is caused by a low vitamin B-12 level can become permanent if you don't get treatment promptly. Some people who have low vitamin B-12 levels also have high levels of homocysteine, an amino acid in the blood. If you have low vitamin B-12 and high homocysteine, you may have a higher risk of heart disease and stroke.

Folate Main Function: Coenzyme in the metabolism of nucleic and amino acids; prevents magloblastic anemia. Result of Chronic Deficiencies: Fatigue, gray hair, mouth sores (ulcers), poor growth, and swollen tongue Vitamin C Main Function: Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a protective antioxidant. Result of Chronic Deficiencies: Scurvy, anemia, bleeding gums, infections, dry and splitting hair, and poor wound healing. Iron Main Function: Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic anemia. Result of Chronic Deficiencies: Iron deficiency anemia, feeling tired and weak, decreased work and school performance, slow cognitive and social development during childhood, difficulty maintaining body temperature, decreased immune function, which increases susceptibility to infection, and glossitis (an inflamed tongue) Zinc Main Function: Component of multiple enzymes and proteins; involved in the regulation of gene expression. Result of Chronic Deficiencies: It causes slow growth in infants and children, delayed sexual development in adolescents and impotence in men. Zinc deficiency also causes hair loss, diarrhea, eye and skin sores and loss of appetite. Weight loss, problems with wound healing, decreased ability to taste food, and lower alertness levels can also occur. Sodium Main Function: Maintains fluid volume outside of cells and thus normal cell function. Result of Chronic Deficiencies: Hyponatremia, dehydration, low blood sugar, heart palpitations, muscle cramps, weakness or lethargy, confusion or disorientation, slurred speech, nausea, seizures, coma, or death.

Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Gabriella 5 ft. 2 inches 148.0 lbs. 25 years 27.1 Female Not Pregnant Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein 2434 kcal 53.71 g Daily requirement based on grams per kilogram of body weight Carbohydrate Fat, Total 270.0 - 390.0 g 53.0 - 93.0 g No recommendation

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 24 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g

Carbohydrates

Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

Macronutrient Ranges for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Macronutrient Ranges
1,250 1,000

Calories

750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,095-1,582 kCal 10%-35% 243-852 kCal 20%-35% 487-852 kCal 0% 0 kCal

Fat Actual Intake

Yours 49% 15% 38% 0% 962 kCal 296 kCal 736 kCal 0 kCal

Alcohol

Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

Fat Breakdown for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 10% 9% 5% 1% 13% 25% 50% 75% 100%

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

Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

Intake vs. Goals for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2434 kcal 53.71 g 1,949 kcal 74.06 g 80% 138%

270.0 - 390.0 240.45 g g 53.0 - 93.0 g 81.81 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 24 g * * * < 300 mg 21.41 g 19.89 g 10.8 g 1.76 g 188.39 mg 63% 89%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 9.89 g 0.75 g 68% 82%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 23.48 g 77.37 g 94%

Other
Water Alcohol 2.7 L * 2.12 L 0g 79%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.75 mg 2.27 mg 25.36 mg 2.13 mg 5.52 g 795 g 94.58 mg 1.74 g 460.31 g 4,294.5 IU 7.11 mg 47% 12% 66% 184% 159% 206% 181% 164% 230% 199% 126%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 731.64 mg 22.13 mg 209.89 mg 1,847.83 mg 39% 68% 73% 123%

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 14.76 mg 3,741.59 mg 0% 25% 50% 75% 100% 184% 249%

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

MyPlate Analysis for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 9.0 oz. eq. 3.5 cup eq. 2.0 cup eq. 3.0 cup eq. 6.5 oz. eq. 410.0

tips tips tips tips tips

Actual 7 oz. eq. 2 cup eq. 1.5 cup eq. 1.8 cup eq. 4.8 oz. eq. 649.1

% Goal 78.2% 57.4% 73.2% 59.7% 74.2% 158.3%

Your results are based on a 2434 calorie pattern. Make Half Your Grains Whole! Aim for at least 4.5 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 8.0 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.

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

Intake Spreadsheet for Oct 19, 2012

Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Quantity 2 cup(s) 0.5 cup(s) 8 fluid ounce(s) 1 ounce(s) 1 item(s) - 1 item is 1 oz 8 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 1 item(s) - 1 item is 1 sandwich 1 cup(s) 3 piece(s) wedge (1/4 of medium tomato) 0.25 cup(s) slices 8 fluid ounce(s) 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 2 slice(s) - 1 slice is 1/8 pizza 2 cup(s) 8 item(s) 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 Carb(g) 47.59 10.51 0 9.45 1 12.15 0 47 1 3.62 245.77 Wt(g) 60 72.5 237 28.35 28 245 500 Kcal(kcal) 227.4 41.33 2.37 47.25 80 83.3 0

SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled

Lunch

226

280

Lunch Lunch Lunch Lunch Dinner

28.33 93 26 248 500

6.67 16.74 3.9 192 0

PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled

Dinner Dinner Snacks Snacks

194 216 32 500

460 336.96 136.64 0

Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red

Protein(g) 4.14 0.54 0.28 0 8 8.26 0 18 0.67 0.82 78.37

3,234.18 Fat(g) 2.07 0.24 0.05 0 6 0.2 0 3.5 0 0.19 73.03

1,914.55 Sat Fat(g) 0.32 0.02 0 0 3.5 0.14 0 1 0 0.03 21.82

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled Protein(g) 0.17 4 0 20 10.11 3.39 0 78.37 Mono Fat(g) 0.61 0.03 0.04 0 0 0.05 0 0 0 0.03 0 0 0 0 18.19 1.04 0 19.98 Omega-6(g) 0.8 0.06 0 0 0 0 0 0 0 0.07 0.01 0 0 5.57 Carb(g) 0.94 20.8 0 56 13.46 22.26 0 245.77 Poly Fat(g) 0.83 0.11 0 0 0 0.01 0 0 0 0.08 0.01 0 0 0 3.25 2.22 0 6.5 Omega-3(g) 0.03 0.04 0 0 0 0 0 0 0 0 0 0 0 0.73 Fat(g) 0.03 10.4 0 18 27.84 4.52 0 73.03 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.06 0 0.06 Diet Fiber(g) 6.18 1.74 0 0 0 0 0 5 0.67 1.12 0.13 2.4 0 25.77 Sat Fat(g) 0.01 4 0 7 5.14 0.66 0 21.82 Chol(mg) 0 0 0 0 15 4.9 0 20 0 0 0 12 0 40 79.92 0 0 171.82 Sugar(g) 12.41 7.22 0 9.45 0 12.47 0 6 0 2.45 0.43 2.4 0 61.96

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Omega-6(g) 0 2.67 1.95 0 5.57 Water(L) 0 0.06 0.24 0 0 0.22 0.5 0 0 0.09 0.02 0 0.5 0 0.16 0 0.5 2.3 Niacin(mg) 41.38 0.3 0.45 0 0 0.23 0 0 0 0.55 0.03 0 0 0 2.5 46.92 Omega-3(g) 0 0.38 0.27 0 0.73 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 4.14 0.04 0 0 0 0.09 0 0 0 0.07 0.01 0 0 0 0 4.41 Diet Fiber(g) 2 3.24 3.3 0 25.77 Thiamin(mg) 3.1 0.03 0.03 0 0 0.11 0 0 0 0.03 0.01 0 0 0 0 0.06 0 3.37 Vit B12(g) 12.41 0 0 0 0 1.23 0 0 0 0 0 0 0 0 0.45 14.09 Sugar(g) 6 2.74 0.38 0 61.96 Ribo(mg) 3.52 0.03 0.18 0 0 0.45 0 0 0 0.02 0.01 0 0 0 0.29 0.01 0 4.49 Fol (DFE)(g) 1398.6 4.35 4.74 0 0 12.25 0 0 53.33 13.95 1.82 0 0 0 222.48 1,720.48

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name Crackers, Whole Wheat DASANI Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled Niacin(mg) 1.48 0 46.92 Vit C(mg) 31.02 7.03 0 0 0 0 0 18 8 12.74 0.73 0 0 0 37.8 0 0 115.32 Alpha-T(mg) 9.77 0.41 0.02 0 0 0.02 0 0 0 0.5 0.01 0 0 0 3.87 0.45 0 15.06 Vit B6(mg) 0.06 0 4.41 Vit D (ug)(g) 2.1 0 0 0 0 2.94 0 0 0 0 0 0 0 0 0 0 0 5.04 Calcium(mg) 207 4.35 4.74 0 200 298.9 0 60 26.67 9.3 4.16 80 0 0 174.96 11.52 0 1,081.6 Vit B12(g) 0 0 14.09 Vit A (RAE)(g) 299.4 2.17 0 0 60.06 149.45 0 0 133.33 39.06 1.3 0 0 0 436.32 0 0 1,121.1 Iron(mg) 37.24 0.2 0.02 0 0 0.07 0 2.7 0.9 0.25 0.07 0.29 0 0 2.68 1.07 0 45.5 Fol (DFE)(g) 8.96 0 1,720.48 Vit A (IU)(IU) 1034.4 39.15 0 0 200 499.8 0 400 2666.67 774.69 27.3 160 0 0 3783.48 0 0 9,585.49 Magn(mg) 8.4 4.35 7.11 0 0 26.95 0 0 0 10.23 3.38 0 0 0 34.56 35.2 0 130.18

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name GENERAL MILLS Multi-Grain CHEERIOS Blueberries Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid SARGENTO String Cheese Snacks Milk, Non Fat Skim or Fat Free DASANI Water, Bottled SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch FRESH EXPRESS Leaves, Baby Spinach Tomatoes, Red Cucumber, Sliced SUBWAY Soup, Cream of Potato with Bacon DASANI Water, Bottled PIZZA HUT Pizza, Ham & Pineapple, Pan, Medium, 12 inch Salad, Caesar, with Dressing Crackers, Whole Wheat DASANI Water, Bottled Potas(mg) 175.8 55.83 116.13 0 0 382.2 0 0 0 220.41 38.22 0 0 0 444.96 110.4 0 1,543.95 Zinc(mg) 31.03 0.12 0.05 0 0 1.03 0 0 0 0.16 0.05 0 0 0 1.08 0.84 0 34.36 Sodium(mg) 331.2 0.73 4.74 47.25 210 102.9 0 920 21.67 4.65 0.52 696 0 1040 509.76 225.28 0 4,114.69

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

Intake Spreadsheet for Oct 20, 2012

Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Meal Breakfast Breakfast Breakfast Quantity 1 item(s) 8 fluid ounce(s) 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 1 item(s) 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 2 ounce(s) 1 ounce(s) 1 serving(s) - 1 serving is 2 tacos 3 item(s) 12 fluid ounce(s) 8 fluid ounce(s) 1 ounce(s) 8 item(s) 1 item(s) - 1 item is 1 oz Carb(g) 26.18 25.79 0 29.04 0 37.17 1.77 33 44 0.15 0 1.89 22.26 1 222.26 Poly Fat(g) 1.89 0.1 0 12.69 Wt(g) 96 248 500 Kcal(kcal) 225.6 111.6 0

Burrito, Bean and Cheese DASANI Water, Bottled

Lunch Lunch

93 500

190.65 0

Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2

Lunch Lunch Dinner

56.7 28.35 147

277.26 7.65 360

JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks

Dinner Dinner Snacks Snacks Snacks Snacks

170 360 237 28.35 32 28 2,524.4 Fat(g) 8.57 0.5 0 5.63 0 13.25 0.05 21 19 0 0.05 0 4.52 6 78.56 Trans Fat(g) 0 0 0 3.7

400 1.5 2.37 18.9 136.64 80 1,812.18 Sat Fat(g) 2.3 0.06 0 2.15 0 1.59 0.01 5 6 0 0 0 0.66 3.5 21.27 Chol(mg) 206.4 0 0 261.05

Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled

Protein(g) 10.03 1.74 0 6.84 0 4.42 0.44 11 14 0 0.28 0 3.39 8 60.13 Mono Fat(g) 3.21 0.09 0 9.4

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Mono Fat(g) 1.17 0 3.85 0.01 0 0 0 0.04 0 1.04 0 9.4 Omega-6(g) 1.68 0.07 0 1.74 0 6.22 0.03 0 0 0 0 0 1.95 0 11.69 Water(L) 0.05 0.22 0.5 0.05 0.5 0 0.03 0 0 0.36 0.24 0 0 0 1.94 Poly Fat(g) 2.07 0 6.38 0.03 0 0 0 0 0 2.22 0 12.69 Omega-3(g) 0.13 0.03 0 0.31 0 0.15 0 0 0 0 0 0 0.27 0 0.89 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0.1 0 0.04 0 0.5 3 0 0 0 0.06 0 3.7 Diet Fiber(g) 1.25 0.5 0 3.91 0 3.01 0.45 4 6 0 0 0 3.3 0 22.4 Thiamin(mg) 0.27 0.22 0 0.18 0 0.01 0.01 0 0 0.02 0.03 0 0.06 0 0.79 Chol(mg) 4.65 0 0 0 20 15 0 0 0 0 15 261.05 Sugar(g) 2.57 20.83 0 1.61 0 0.57 0.87 5 4 0.15 0 0 0.38 0 35.98 Ribo(mg) 0.4 0.07 0 0.09 0 0.06 0.01 0 0 0.08 0.18 0 0.01 0 0.9

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed Niacin(mg) 2.27 0.99 0 1.88 0 0.72 0.02 0 0 0 0.45 0 1.48 0 7.81 Vit C(mg) 0 124 0 0.37 0 0 0.54 0 10.3 0 0 0 0 0 135.21 Alpha-T(mg) 0.66 0.1 0 0.5 0 2.43 0.33 0 0 0 0.02 4.51 Vit B6(mg) 0.11 0.1 0 0.09 0 0.12 0.05 0 0 0 0 0 0.06 0 0.53 Vit D (ug)(g) 0 0 0 0.09 0 0 0 0 0 0 0 0 0 0 0.09 Calcium(mg) 103.68 27.28 0 115.32 0 98.66 7.65 0 68.69 10.8 4.74 648.34 Vit B12(g) 0.62 0 0 0.15 0 0.2 0 0 0 0 0 0 0 0 0.98 Vit A (RAE)(g) 89.28 24.8 0 23.25 0 0 4.25 0 0 0 0 0 0 60.06 201.64 Iron(mg) 2.79 0.5 0 2.2 0 1.32 0.13 0 3.86 0.4 0.02 12.29 Fol (DFE)(g) 110.4 74.4 0 119.04 0 11.34 1.13 0 0 0 4.74 0 8.96 0 330.01 Vit A (IU)(IU) 386.17 496 0 107.88 0 1.7 82.78 0 643.94 0 0 0 0 200 1,918.47 Magn(mg) 17.28 27.28 0 31.62 0 82.78 4.25 0 0 3.6 7.11 209.12

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Item Name Sandwich, Fried Egg Juice, Orange DASANI Water, Bottled Burrito, Bean and Cheese DASANI Water, Bottled Chips, Tortilla, Plain Salsa JACK IN THE BOX Tacos, 2 JACK IN THE BOX Egg Rolls, 3 Piece COKE Diet Cola Soda Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Liquid Crackers, Whole Wheat SARGENTO String Cheese Snacks Alpha-T(mg) 0 0.45 0 4.51 Potas(mg) 117.12 496 0 242.73 0 121.9 84.2 380 430 18 116.13 0 110.4 0 2,116.48 Calcium(mg) 0 11.52 200 648.34 Zinc(mg) 0.92 0.12 0 0.8 0 1.39 0.1 0 0 0.04 0.05 0 0.84 0 4.27 Iron(mg) 0 1.07 0 12.29 Sodium(mg) 438.72 2.48 0 523.59 0 238.71 170.1 540 920 42 4.74 0 225.28 210 3,315.62 Magn(mg) 0 35.2 0 209.12

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

Intake Spreadsheet for Oct 21, 2012

Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Meal Breakfast Breakfast Breakfast Quantity 0.5 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 1 item(s) - 1 item is 6 oz container 8 fluid ounce(s) 1 ounce(s) 1 serving(s) - 1 serving is 1 half salad 1 serving(s) - 1 serving is 9.25 oz 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 3 ounce(s) 1 cup(s) 1 cup(s) 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 0.5 cup(s) 1 item(s) - bottle 16.9 fl oz in packages of 6 and 24 1 piece(s) - 1/8 of 9 in. pie 0.33 cup(s) Carb(g) 10.51 26.95 12 0 9.45 14 19 0 253.31 Wt(g) 72.5 118 170 Kcal(kcal) 41.33 105.02 100

Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled

Breakfast Breakfast Lunch Lunch Lunch

237 28.35 198.45 262.24 500

2.37 47.25 240 200 0

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled

Dinner Dinner Dinner Dinner

85.05 240 125 500

140.33 310 43.75 0

Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled

Snacks Snacks

68.5 500

406.89 0

Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled

Snacks Snacks Protein(g) 0.54 1.29 8 0.28 0 14 8 0 83.7

147 40 3,292.09 Fat(g) 0.24 0.39 2.5 0.05 0 15 10 0 93.85

360.15 123.2 2,120.29 Sat Fat(g) 0.02 0.13 1.5 0 0 3.5 4.5 0 21.14

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained Protein(g) 26.38 7 2.36 0 11.85 0 3.97 0.03 83.7 Mono Fat(g) 0.03 0.04 0 0.04 0 0 0 0 1.05 0 0.01 0 21.51 0 7.53 0.08 30.29 Omega-6(g) 0.06 0.05 0 0 0 0 0 0 0.5 0 0.07 12.41 Carb(g) 0 52 9.85 0 17.36 0 49.24 32.94 253.31 Poly Fat(g) 0.11 0.09 0 0 0 0 0 0 0.65 0 0.18 0 7.38 0 4.53 0.26 13.2 Omega-3(g) 0.04 0.03 0 0 0 0 0 0 0.03 0 0.11 0.63 Fat(g) 3.04 9 0.35 0 35.24 0 17.49 0.55 93.85 Trans Fat(g) 0 0 0 0 0 0 0 0 0 1.5 0 0 0 0 0 0 1.5 Diet Fiber(g) 1.74 3.07 0 0 0 2 1 0 0 2 4 22.25 Sat Fat(g) 0.86 1.5 0.08 0 4.73 0 4.28 0.04 21.14 Chol(mg) 0 0 10 0 0 35 15 0 72.29 0 0 0 0 0 0 0 132.29 Sugar(g) 7.22 14.43 12 0 9.45 9 5 0 0 1 1.94 134.18

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Omega-6(g) 0 7.22 0 4.25 0.25 12.41 Water(L) 0.06 0.09 0 0.24 0 0 0 0.5 0.06 0 0.11 0.5 0 0.5 0.08 0.01 2.13 Niacin(mg) 0.3 0.78 0 0.45 0 0 0 0 11.66 2 0.77 0 3.22 0 21.34 Omega-3(g) 0 0.13 0 0.28 0.01 0.63 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.04 0.43 0.12 0 0 0 0 0 0.51 0 0.07 0 0.2 0 1.44 Diet Fiber(g) 0 6.16 0 0 2.28 22.25 Thiamin(mg) 0.03 0.04 0.09 0.03 0 0 0 0 0.06 0.38 0.09 0 0.14 0 0.22 0 1.08 Vit B12(g) 0 0 1.2 0 0 0 0 0 0.29 0 0 0 0 0 1.49 Sugar(g) 0 2.74 0 45.4 26 134.18 Ribo(mg) 0.03 0.09 0.51 0.18 0 0 0 0 0 0.14 0.12 0 0.14 0 0.19 0.01 1.4 Fol (DFE)(g) 4.35 23.6 0 4.74 0 0 0 0 3.4 170 41.25 0 34.25 0 334.51

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Pie, Blueberry, Prepared Cranberries, Dried, Sweetened Niacin(mg) 1.76 0.4 21.34 Vit C(mg) 7.03 10.27 2.4 0 0 0 0 0 0 0 12.12 0 0.27 0 1.03 0.08 33.21 Alpha-T(mg) 0.41 0.12 0 0.02 0 0 0 0 0.23 0 0.56 0 0 0 0 0.43 1.78 Vit B6(mg) 0.05 0.02 1.44 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0.09 0 0 0 0 0 0 0 0.09 Calcium(mg) 4.35 5.9 300 4.74 0 0 0 0 12.76 20 55 0 47.95 0 10.29 4 464.99 Vit B12(g) 0 0 1.49 Vit A (RAE)(g) 2.17 3.54 0 0 0 0 0 0 5.1 0 43.75 0 0.69 0 2.94 0 58.19 Iron(mg) 0.2 0.31 0 0.02 0 0 0 0 0.88 1.8 0.81 0 2.53 0 1.81 0.21 8.59 Fol (DFE)(g) 52.92 0 334.51 Vit A (IU)(IU) 39.15 75.52 0 0 0 0 0 0 17.86 300 875 0 10.27 0 61.74 0 1,379.55 Magn(mg) 4.35 31.86 32 7.11 0 0 0 0 24.66 0 22.5 0 154.12 0 11.76 2 290.37

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average Item Name Blueberries Banana DANNON Yogurt, Plain, Low Fat Coffee, Brewed COFFEEMATE Non Dairy Creamer, Hazelnut, Fat Free, Liquid PANERA BREAD Salad, Mediterranean Salmon, Half PANERA BREAD Soup, French Onion w/ Cheese & Croutons, 9.25 oz DASANI Water, Bottled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potas(mg) 55.83 422.44 390 116.13 0 0 0 0 217.73 Zinc(mg) 0.12 0.18 1.2 0.05 0 0 0 0 0.85 Sodium(mg) 0.73 1.18 115 4.74 47.25 660 1560 0 62.94

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RICE A RONI Rice Pilaf, Prepared Green Beans, Boiled, Drained DASANI Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted DASANI Water, Bottled Pie, Blueberry, Prepared Cranberries, Dried, Sweetened

0 182.5 0 408.95 0 73.5 16 1,883.07

0 0.31 0 2.6 0 0.29 0.04 5.64

1060 1.25 0 8.22 0 271.95 1.2 3,794.45

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Oct 24, 2012 Gabriella Stewart, gabrielladstewart@yahoo.com Profile: Gabriella, 3 Day Average

Energy Balance for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Date Oct 19, 2012 Oct 20, 2012 Oct 21, 2012 Total: kCal Consumed 1914 1814 2119 5847 kCal Burned 1772 1772 1772 5316 Net kCal 142 42 347 531

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2434 1949 1772 177

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III. My Perfect Plan Analysis

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A. Overcame Deficiencies Water How I overcame this deficiency: By adding a 16.9 oz water bottle as my beverage with each meal and once more with a snack, I was able to reach my DRI goals for water. Omega 3 Fatty Acid How I overcame this deficiency: By increasing my consumption mixed nuts and avocado to my diet along with avocado and Caesar salads. Vitamin A How I overcame this deficiency: By increasing my consumption of spinach and adding foods such as carrots and hummus as well as celery with peanut butter and raisins. Vitamin E How I overcame this deficiency: By increasing my consumption of mixed nuts and spinach along with adding foods such as asparagus, broccoli, and granola bars, I was able to meet my DRI goals. Calcium How I overcame this deficiency: By increasing my consumption of milk and dairy products such as yogurt and cheese, I was able to meet my DRI goals. Magnesium How I overcame this deficiency: By increasing my consumption of foods such as whole wheat breads and pastas, bananas, mixed nuts, and yogurt, I was able to meet my DRI goals. By comparing my WB4 to my WB1, I noticed that in general, I increased my consumption of whole wheat foods, vegetables, nuts, and dairy products. All these foods are so nutrient dense that they can fulfill multiple minimum DRI requirements for vitamins and minerals that my body needs. My deficiencies were Water, Omega 3 fatty acids, Vitamin A, Vitamin E, Calcium and Magnesium. By increasing my intake of dairy products such as yogurt, I was able to not only meet my Calcium needs, but also my magnesium needs. Foods such as mixed nuts boosted my levels of Vitamin A and Vitamin E as well as my Omega 3 fatty acids. Adding water to every meal allowed me to meet my bodys need for water. Eating nutrient rich foods did not just allow me to meet one vitamin or one mineral need, but it allowed me to meet the needs of multiple vitamins and minerals. The D.A.S.H diet has two levels of daily sodium intake; 1,500 and 2,300 milligrams per day. 1,500 milligrams a day is designed to lower cholesterol. 2,300 milligrams is the highest recommended intake from the U.S. Dietary Guidelines for Americans. In comparing WB1 to WB4, my sodium consumption did decrease fairly significantly, moving from 3,741.59 milligrams on average per day to 2,983.16 milligrams. Foods in my diet from WB1 that are high in sodium include French onion soup, pilaf rice, snack foods and canned foods such as olives. I eliminated most of these foods in my WB4 and was able to lower my sodium levels. If I was able to decrease my consumption of sodium even further, I would have to limit my consumption of grains and lunch meats. I believe by doing this, I could meet the DRI recommended intake for sodium.

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Increasing consumption of Potassium, Calcium, and Magnesium is also recommended by the D.A.S.H. diet. According to the D.A.S.H. meal plan, one should consume 4,700 milligrams of Potassium, 1,250 milligrams of Calcium, and 500 milligrams of Magnesium per day. Foods like avocados, tomatoes, and spinach all contain the highest amount of potassium from my WB4. Milk, yogurt, and cheese are foods that allowed me to reach my calcium goals. Multigrain breads, mixed nuts, and spinach supplied enough magnesium to meet my desired daily intake. The D.A.S.H. diet was created in 1996 by researchers at the Brigham and Women's Hospital in Boston, Center for Health Research in Portland, Duke University Medical Center in Durham, John's Hopkins University, Baltimore and Pennington Biomedical Research Center in Baton Rouge and is promoted by the U.S. National Heart, Lung, and Blood Institute. The National Institute of Health regulates this plan to prevent and control hypertension. By lowering blood pressure, one can significantly reduce the risk for heart disease. The plan incorporates more fruits and vegetables in the diet along with reducing amounts of sodium all while meeting other dietary vitamin and mineral needs in order to lower blood pressure.

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IV. Super Foods

Avocados How many times used: 1t Good nutrients: Omega 3 fatty acids, Thiamin, Riboflavin, Niacin, Vitamin C, Magnesium, Potassium, and Zinc. Excellent nutrients: Fiber, Omega 6 fatty acids, B6, and Folate. Motivation: I have an avocado tree in my backyard. This fruit is super easy for me to obtain and is also one of my most favorite foods. Mixed nuts How many times used: 1 Good nutrients: Carbohydrates, Omega 3 fatty acids, Thiamin, Riboflavin, B6, and Iron. Excellent nutrients: Protein, Fiber, Omega 6 fatty acids, Niacin, Magnesium and Zinc. Motivation: Mixed nuts are a food that I can find almost anywhere, including a gas station. Wheat thins and string cheese How many times used: 1 Good nutrients: Protein and Calcium. Excellent nutrients: NONE Motivation: These are foods that are both found in my house at all times. They are quick and easy to take with me as a snack during the day. Yogurt Parfait How many times used: 1 Good nutrients: Thiamin, Calcium, and Zinc. Excellent nutrients: Riboflavin, B6, B12, Folate, and Vitamin C. Motivation: I can drive through MacDonalds and easily pick one of these up. Yogurt and blueberries How many times used: 1 Good nutrients: Water, Thiamin, Vitamin C, Magnesium, and Potassium. Excellent nutrients: Protein, B12, Calcium, and Zinc. Motivation: Yogurt and blueberries are generally in my house at all times. This is a filling snack that also curbs my appetite for something sweet. Celery with peanut butter and raisins How many times used: 1 Good nutrients: Protein, Carbohydrates, Fiber, B6, Folate, Potassium, and Zinc. Excellent nutrients: Niacin, Vitamin A, and Magnesium.

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Motivation: This is another snack that is not only healthy, but it curbs my appetite for something sweet. Kashi granola bar How many times used: 1 Good nutrients: Protein, Fiber, Omega 6 Fatty Acids, Riboflavin, and Magnesium. Excellent nutrients: NONE Motivation: It is an easy snack to take on the go to consume in between meals. Carrots and hummus How many times used: 1 Good nutrients: Fiber, B6, and Vitamin C Excellent nutrients: Vitamin A Motivation: It is a great replacement for chips with sandwiches. Raw tomato, onion, and cucumber with oil and vinegar How many times used: 1 Good nutrients: Water, Fiber, B6, Folate, Vitamin A, Magnesium, and Potassium. Excellent nutrients: Omega 3 Fatty Acids and Vitamin C. Motivation: These are some of my favorite vegetables. This mix is something I can take with me to snack on or to add as a side to any meal. Grapes How many times used: 1 Good nutrients: Thiamin, Riboflavin, B6 and Zinc. Excellent nutrients: NONE Motivation: This is something that is constantly in my fridge. I love freezing grapes and eating them as a snack on my way to work.

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34

V. Farm to Table: Super Food Analysis

California Avocados: From Seed to Tree

In 1871, a judge by the name of R.B. Ord from Santa Barbara, California introduced avocado trees to the United States. The trees from Mexico would prove to be fruitful, and by the 1900s, the commercialization of the plant would begin. As time has progressed, many different varieties of the fruit have existed. Originating in La Habra, California, the Hass avocado has been the most popular over the last 40 years. From conception in the United States in 1871 until now, California remains responsible for over 90 percent of the nations crop. Today, nearly 5,000 growers from San Luis Obispo to San Diego harvest on around 52,000 acres of land. Unlike many fruits and vegetables, avocados are grown year round and only ripen after being harvested. Reaching a maximum height of 80 feet, an individual tree can yield about 52 pounds of fruit each harvest. Avocado provides excellent sources of fiber, omega-3 fatty acids, and vitamins niacin and folate. Conditions appropriate for growing California avocados would be that of a Mediterranean climate. With dry summers and mild winters, this climate is where avocados thrive. Growing is fairly simple in that anyone can plant an avocado seed in their backyard given the correct amount of space, necessary climate, care, and time. In the case of California Avocado growers, a large span of land with an intricate 35

irrigation system is essential. Chemicals such as nitrogen and fertilizers can be dispensed through these irrigation systems, and are regulated locally for environmental safety. Cross-pollination between A and B flowers ensures maximum production for these farmers. That is, by planting the two different types of flowers to bloom at the same period, the trees will (given the correct method used) cross-pollinate and thus promote growth. The process of growing is lengthy, however, taking anywhere from 7-15 years for a tree to produce. Leaves from the plant can be tested to determine the health of the tree. Minimum oil levels are used to establish maturity, which is regulated by California State law. When the avocados are flourishing from a healthy tree and oil levels are met, avocados can be harvested. The California Avocado Commission has existed since 1978. With a budget of about 15 million a year, the commission is responsible for overseeing the wellbeing of the states avocado farms and growers. This includes management, marketing, and product research within the growers association. In order to assist their research, the California Avocado Commission has held a partnership with UC Riverside for over 20 years. The focal point of research has proven to be adding variety to the spectrum of avocado breeds. In doing so, the CAC projects that the market for genetically altered avocados will increase, thus promoting growers profit. With the progression of research and technology, the CAC still lacks the funds and support to genetically engineer a new breed of avocados. Not only are funds and support lacking, but guidelines and well-defined objectives seem to be absent from the commissions research endeavors. With that being said, research seems to be inadvertently going nowhere without the fundamental necessities needed to move forward. As for the individual farmers, it seems as though water source is the main concern. Because so many farmers are on a large amount of land, finding an effective, inexpensive, clean, and environmentally sound way to sustain their trees is a necessity. Many participate in their local city councils. For example, Duncan and Robert Abbott of Carpinteria have built their avocado farm based on the fundamental ideologies of environmentalists. True to form, their avocados grow on all natural composts. They are active in the restoration of Rincon Creek in Carpinteria with the Community Environmental Council. The Abbotts are like many other California growers, becoming active in their local communities in regards to environmental practices. Growers like the Abbotts, Gene Bianchi, and Sam McIntyre just to name a few are among those who strive for an environmentally sound water irrigation system by getting involved with local councils and staying up to date with technology. California Avocados: From the Farm to the Table

California Avocados are harvested once a year from Spring through the Fall. They are picked by hand and sent to a packing house where they are placed in a cold storage for 24 hours for preservation. They are then sorted and checked twice for quality before being packed for shipment. From the packing house, they are transported in refrigerated trucks to your local grocery store (international shipments). Depending on availability, you can find a Hass Avocado at your local grocery store anywhere from three for $1.00 to one for $1.35. For a main dish using avocado, use 2/3 cup of black beans, rinsed and drained; cup corn, drained; cup of packaged shredded carrots, lightly packed; cup chopped fresh cilantro leaves; cup 36

prepared chunky salsa; 2 green onions, thinly sliced; 10 drops of red pepper sauce; 2 ripe Hass avocados, cut in half and seeded; 4 small bunches of radish or alfalfa sprouts; and 2 teaspoons of fresh lemon juice. Combine beans, corn, carrots, cilantro, salsa, green onion, lemon and red pepper sauce in a bowl. Fill each avocado shell with of bean mixture. Garnish with sprouts and serve.

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VI. My Plate Analysis

Based on a 2576 Calorie Pattern

Grains My Plate vs. DRI: Grains provide nutrients such as fiber, protein, iron, magnesium, phosphorus, zinc, and B Vitamins. When comparing the intake of grains according to the My Plate standard to the DRI recommended goals, it is apparent that one will assist meeting the goals of the other. That is, by making more than half my grains whole grains, I can meet My Plate standards for grains as well as assist meeting the DRI standards for carbohydrates and the nutrients listed above. My Plate proves helpful in giving a broad spectrum of foods under Grains, while the DRI standards break down the nutrients in a way in which the direct foods are not listed, but rather the nutrients. Vegetables My Plate vs. DRI: Vegetables provide nutrients such as protein, potassium, Vitamin A, Vitamin B, Vitamin C, and calcium. Of course, many other nutrients can be provided from various vegetables, which is exactly why the category of Vegetables from My Plate adheres to. By consuming three and a half cups of vegetables per day, I can meet my DRI needs. When planning a meal or a days worth of meals, adhering to the My Plate vegetable recommendation can allow a person to understand how to meet the DRI needs. By knowing how much vegetables should be consumed, a person can then decide which vegetables can provide certain vitamins to meet DRI nutrients that maybe are lacking in the diet. Fruits My Plate vs. DRI: Fruits provide nutrients such as potassium, fiber, Vitamin C and folate. These nutrients are essential in the diet, however are generally under consumed. By consuming two cups of fruits per day, these nutrients can aid the human body in regards to the healing process, lowering blood pressure, and reducing the risk of heart disease. 38

Fruit not only provides the above mentioned vitamins and minerals, but it also provides water, which is the most important nutrient of them all. Again, by quantifying the amount of fruit recommended in the diet per day, My Plate assists in meeting the DRI needs for vitamins and minerals. The key here is to have an assortment of fruits so that a broad spectrum of vitamins and minerals reach a complementary balance. Dairy My Plate vs. DRI: Dairy provides nutrients such as calcium, Vitamins A, D, and K, protein, potassium, and B12. These nutrients provide health benefits such as maintaining strong bones and teeth, normal vision and skin, carry oxygen from the lungs to muscles, and maintaining normal blood pressure. Having three cups of dairy provides the nutrients to areas that can only be found in this food group. Although three cups of milk a day would provide an adequate amount of nutrients according to DRI standards, I do feel that along with the other areas of food I am getting more than I need. Although I do feel that the My Plate standard does still assist in meeting DRI need by creating a broad category for consumers to adhere to, I feel that dairy is a tricky source that can be found in areas such as cheese and yogurt that a person might not take into consideration. Protein Foods My Plate vs. DRI: Protein is essential in the diet because it is a part of every cell, body tissue, and organ in the human body. Here is where I feel the DRI needs differ than those of My Plate. According to My Plate, I need 6.5 ounces of protein daily. My DRI needs are much less than these, stating that I need about two ounces. If I actually ate 6.5 ounces of protein in addition to the My Plate requirements for dairy, my DRI intake would far exceed the recommended amount. In order to meet in the middle, choosing foods like beans instead of steak would allow me intake foods that have considerably less amounts of protein. Giving the label protein, therefore might be misleading as most people would think a piece of meat, which might contain more protein than is actually needed. Empty Calories My Plate vs. DRI: My Plate recommends no more than 410 empty calories per day. DRI recommendations do not calculate empty calories. Instead, the DRI only accounts for nutrients and alcohol. My Plate is more realistic in this manner due to the fact that most people do not have 100% nutrient rich foods. Instead, My Plate caps a limit on empty calories, thus allowing consumers to quantify the amount of amount of undesirable foods consumed.

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VII. Water: What is the big deal?

Water: it is said to be the most essential nutrient for the human body. It makes up 60% of the bodys weight and is essential for the functionality of human cells. People cannot survive without water for more than a couple of days, making the value of this nutrient ever so clear. So why, then, is this essential nutrient something that is up for debate in the medical field? Many people adhere to the belief that the average person should consume eight ounces of water eight times a day. According to research done by Dan Negoianu and Stanley Goldfarb from the University of Pennsylvania, this societal norm is unfounded. Although much research has been done on the effects of consuming of water, Negoianu and Goldfarb assert that this research is mostly inconclusive. It is naive to believe that one piece of research can completely absolve decades of a particular nutritional practice. The converse is true as well, believing that a particular nutritional practice can remain useful when research has proven that the practice is unsubstantiated. Using research done by Negoianu and Goldfarb, I will discuss the widely accepted benefits of water and the actual research that has found this information to be baseless. There is no denying that water is a necessity in the diet. The question is, rather, how much water is enough water? As stated before, the most well known objective for water consumption is eight ounces of water eight times each day. This is said to improve skin and organ health as well as act as an aid against the obesity epidemic. Research has proven that dehydration can cause the skin to have decreased turgor. This means that the skins elasticity is compromised due to lack of water. Although this statement is true, Negoianu and Goldfarb claim that even though dehydration can lead to decreased turgor, the opposite has not been proven to improve skin health. The same can be said as far as the correlation of organ health and water consumption. For there to be a positive correlation between the two, increasing water consumption would have to be retained in the organs without being excreted to improve functionality. This research is non-existent, however, being that too many variables affect the objective. That is, in short, that there is no study that directly concludes that when excess water is consumed, organs retain water for an increased amount of time. According to research, the speed in which the water is ingested affects the retention of water in an organ rather than the amount actually consumed. The same can be said about the effects that water consumption has on satiety and the direct link this has on the obesity epidemic. Many have adopted the belief that having an eight ounce glass of water before a meal will increase satiety, thus promoting a decrease in caloric intake. What research has shown is that although water consumption does have a direct affect on increasing satiety when consumed before a meal, it does not affect the hunger that results following a meal. Negoianu and Goldfarbs research does not in any way disprove the fundamental need for water. Water is a necessity for every human being; however the question of how much is what seems to be undeterminable as a blanketed concept. Rather, it is something that is determined based on an individual bases. It is difficult to establish how much water is enough water, but it is not challenging to conclude that water has infinitely more essential to the human body than any other beverage that can be consumed. By understanding the damage that occurs when water is not present is the basis of this concept. Therefore it is a matter of how much water, but that water is essential.

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VIII. Fiber: What is the Big Deal?

Fiber is an essential nutrient that the human body cannot readily absorb. After research on this nutrient became prevalent in the mid 20th century, the United States has seemed to adopt a sort of fiber trend. Anyone can see it printed on labels found in the cereal, bread, beverage, and snack sections in grocery markets. Fiber enriched foods are marketed heavily, or rather the fiber in foods is exceedingly marketed maybe even past actual value. It is naturally found in foods such as whole grains, fruits, and vegetables. Because this nutrient is so relevant in society, one may ask, What is the big deal about fiber? Many people can easily answer this question by stating the most wide-spread answer: it aids in digestion. Is this all that fiber does? By examining the affects of fiber and the positive health affects that this nutrient provides, it is very clear that this nutrient does so much more than promoting a healthy digestive system. I will discuss the main areas of health that fiber promotes and how these health benefits can transcend to a healthier lifestyle. Recommended fiber intake depends on age and gender. For males and females, the DRI recommends between 25 and 38 grams a day for those aged between 19 and 50 years old. By consuming the recommended amount, the health benefits proven are vast. The most well known benefit is preventing constipation, hemorrhoids, and diverticulosis. Insoluble fiber binds to water and thus allows stools to be softer and bulkier. Because of this, the digestive system is regulated and unwanted toxins will more readily be excreted from the body with an increase in fiber intake. Another major function of fiber is lowering cholesterol and blood pressure. The mechanics of how fiber does this is scientifically unclear; however research does suggest that increasing fiber lowers LDL (bad cholesterol) levels. In addition to supporting a healthy digestive tract and lowering cholesterol, fiber also has been used as a tool in weight loss. Because fiber is not digested and is filling, when it is included in meals, many will consume less calories due to the full sensation fiber brings. By controlling blood pressure, cholesterol, and weight, people have a significantly less chance of obtaining certain diseases such as type II diabetes, certain cancers, and heart disease. Heart disease is the leading cause of death in the United States. If you knew you could prevent yourself from the leading cause of death in the United States, would you? Many believe they can through fiber, which is why this nutrient has become such a big deal. It is my own belief that if there is something that we as individuals to have a positive effect on the length of our existence, we have an obligation to ourselves to adhere to it. Of course, fiber alone cannot promote a healthy life. There are other factors need to be under consideration such as family health history, the intake of other nutrients, and availability. That being said, by acquiring the knowledge of the benefits of this nutrient, one might be able to give meaning to the fiber trend.

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IX. My Wellness Life

My family health history is not one that creates the desirable happy ending that I would hope for myself. My mother alone is on high blood pressure medication, has a kidney and liver disease called polycystic kidney and liver disease, and has thin heart valves. These conditions run deep throughout her family lineage. As for my father, skin cancer seems to be the only traceable health problem throughout his family. Because of my mothers conditions, my mother, as well as our family of four, adheres to specific dietary guidelines. My mother is not able to have much protein, citrus, or caffeine. Instead, her diet must be based on carbohydrates, fruits, and vegetables. Sodium is completely detrimental to her heath. The dietary guidelines that my mother must live by are not those that the healthy members of our family must adopt. I only imagine the struggle that she goes through as we eat our chicken breast while she can only have a small section. Although I have a projected ten year risk of heart disease of fewer than two percent, this is not the lifestyle I would want for myself. I would not love to even further restrict my diet due to conditions that that could be avoidable. Because of this, nutritional health is of the upmost importance. Every day I prepare lunch and dinner for a four year old and one year old. When I prepare these meals, I try to be nutritionally conscious. This has transcended into my own meal planning. Caring for others really has made me care for myself. I do feel that by taking this class, 42

I am even more aware of how to distinguish whole foods from processed foods, how to determine nutritional value, and how to have a well balanced diet. Written on paper, this sounds easy. It has proven to be the challenging, but not completely out of reach. In fact, I have found that it is rather difficult to make positive food choices when my meals have not been planned. When I can consider the foods that I have eaten throughout the day, I can now make better choices. Previously, I did not even consider things like which nutrients I consumed earlier in the day and how I can reach a balanced diet on a daily basis. For most Americans, the pressures of day to day life are difficult enough. Running around from work, school, home, perhaps children, a family, friends, etc. is not something that leaves a lot of time for delicate meal planning. The knowledge of how much nutrients a person should ingest, which foods provide which nutrients, and how to make quick, nutritious decisions, the difficulty of leading a nutritious life is far more obtainable. I want to live a long life. I want to be able to watch my family and friends grow with the certainty that I have done all I can do to be able to be on this earth long enough to do so. With so many things out of control such as car accidents, natural disasters, and other horrors, it is comforting to know that there is one thing that you can do to ensure more time on this earth.

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References:
1. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. 2. http://www.netwellness.org/healthtopics/diet/faq4.cfm a. www.avocados.org 3. http://www.extento.hawaii.edu/kbase/crop/crops/i_avocad.htm 4. http://www.californiaavocadogrowers.com/assets/Uploads/Growers-Site/Production-ResearchNews/Avocado-Plant-Breeding-Review.pdf 5. http://www.californiaavocadosociety.org/growing.html 6. http://ceventura.ucanr.edu/Com_Ag/Subtropical/Avocado_Handbook/Fertilization/Avocado_Le af_Analysis_Guide/ 7. http:/milk.procon.org/view.answers.php?questionID=000818 8. http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-ofessential-nutrients 9. http://www.choosemyplate.gov/food-groups/fruits-why.html 10. http://myhydros.org/health/water-to-prevent-disease/ 11. http://kidshealth.org/kid/stay_healthy/food/water.html 12. http://jasn.asnjournals.org/content/19/6/1041.full 13. http://mydoctor.kaiserpermanente.org/ncal/Images/915800109%20Revised%208-10_tcm7514335.pdf 14. http://www.health360.info/why-is-dietary-fiber-so-important.html 15. http://www.cnpp.usda.gov/Publications/FoodSupply/FiberFactSheet.pdf 16. http://www.ext.colostate.edu/pubs/foodnut/09333.html 17. http://healthfreedoms.org/2011/03/29/study-demonstrates-why-fiber-is-so-importantbetween-the-ages-of-20-and-60-html-study-demonstrates-why-fiber-is-so-important-betweenthe-ages-of-20-and-60/

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