TABLE OF CONTENTS
Part 1: Quality levels Chart ..page 3 Part 2: Nutrition Profile WB1............page 4-52 DRI goals vs. 3-day diet record Chartpage 53 Deficiencies & Excess Nutrition Profile ....page 54-60 Part3: A Perfect Day WB4..page 61-119 Perfect Plan Analysis Chart..page 120 Discussion on Modification of Nutrients.page 121 Perfect Plan Discussion..page 122 Part 4: Super Foods Meal Plan Usage Chartpage 123 Super Foods Nutrition Profile Chart.page 124 Super Foods Discussionpage 125-128 Part 5: Farm to Table # 1 Super Food.....page 129-130 Part 6: My Plate.page 131-134 Part 7: Water.page 135-136 Part 8: Fiber..page 137 -138 Part 9: My Wellness life... page 139-140 Wellness Strategies.page 141-142 Bibliography...page 143
Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)
L Kcal
2.7 2377
MACRONUTRIENTS
g g
g g g
79.83 258
25 51 <23
g
g
12
1.1
VITAMINS 1.1 0.11 1.1 0.11 14 1.4 1.3 0.13 2.4 0.24 400 40 75 7.5 15 1.5
700 15 1000 18 320 4700 8 1500
70 1.5 100 1.8 32 470 0.8
MINERALS
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Kenyatta 5 ft. 5 inches 220.0 lbs. 33 years 36.6 Female Not Pregnant Sedentary No No
DRI
2377 kcal 79.83 g 258.0 - 373.0 g 51.0 - 89.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Nutrient Energy Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE)
DRI
Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
12 g 1.1 g
25 g * No recommendation
2.7 L * No recommendation
Nutrient Energy Vitamin A (IU) Alpha-Tocopherol Minerals Calcium Iron Magnesium Potassium Zinc Sodium
DRI
2333 IU 15 mg
Nov 27, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Macronutrient Ranges for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Yours
1,070-1,545 kCal
48%
888 kCal
10%-35% 20%-35% 0%
Nov 27, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Fat Breakdown for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Source of Fat * Trans-fat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 12% 12% 5% 0% 8%
Nov 27, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Intake vs. Goals for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Nutrient
DRI
Intake
Energy
Kilocalories Protein Carbohydrate Fat, Total 2377 kcal 79.83 g 258.0 - 373.0 g 51.0 - 89.0 g 1,863.82 kcal 89.26 g 221.94 g 75.79 g 78% 112%
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 23 g * * * < 300 mg 24.78 g 24.79 g 9.86 g 0.24 g 240.74 mg 80% 108%
Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 30.98 g 69.95 g 124%
Other
Water Alcohol 2.7 L * 2.36 L 0g 87%
Vitamins
Thiamin 1.1 mg 1.43 mg 130%
Nutrient
DRI
Intake
Energy
Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.87 mg 22.75 mg 2.21 mg 4.68 g 514.19 g 99.21 mg 3.69 g 639.9 g 6,207.9 IU 5.16 mg 170% 162% 170% 195% 129% 132% 25% 91% 266% 34%
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 320 mg 4700 mg 8 mg 1500 mg 1,453.03 mg 18.45 mg 269.22 mg 2,608.27 mg 12.05 mg 3,475.84 mg 145% 103% 84% 55% 151% 232%
10
Nov 27, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average MyPlate Analysis for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
% Goal 97.8%
Vegetables
tips
1 cup eq.
34.6%
Fruits
tips
97.4%
Dairy
tips
83.9%
Protein Foods
tips
99.9%
Empty Calories
362.0
348.6
96.3%
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole grains.
Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly
11
Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
*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.
12
Nov 27, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Intake Spreadsheet for Oct 18, 2012
Item Name
Meal
Wt(g) 72.5
Kcal(kcal) 105.85
Home Fries or Pan-FriedBreakfast Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded Breakfast
70.88 28.25
109.86 113.85
Cheddar,Breakfast
LA TORTILLA SMARTBreakfast & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled Breakfast Breakfast
100
39.78 0 97.51
Chicken, Breast, MeatLunch and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Shredded Lettuce, Iceberg Black,Lunch
0.25 cup(s)
63.5
50
Cheese,Lunch Fancy,
0.25 cup(s)
28
110
Lunch
10.08
LA TORTILLA SMARTLunch & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea withLunch Citrus, Diet
100
498.55
13
Item Name
Meal
Wt(g) 72.5
Kcal(kcal) 105.85
Home Fries or Pan-FriedBreakfast Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Breakfast
70.88 226.8
109.86 263.08
STOUFFER'S LasagnaDinner with Meat & Sauce, Frozen Water, Bottled Dinner
500.66 498.55
0 0
LIPTON Green Tea withDinner Citrus, Diet GENERAL MILLSSnacks Multi-Grain CHEERIOS Milk, Non Fat Skim orSnacks Fat Free Banana Snacks
1 cup(s)
30
113.7
8 fluid ounce(s) - 8 fl oz245 is 1 cup 1 item(s) - small (6" to 6-101 7/8" long) 1 item(s) 13
83.3
89.89
QUAKER Rice Cakes,Snacks Caramel Corn Peanut Butter, ReducedSnacks Sodium Banana Snacks
50
1.5 tablespoon(s)
24
141.6
1 item(s) - small (6" to 6-101 7/8" long) 16.9 fluid ounce(s) 500.66 3,752.2
89.89
Snacks
0 1,668.39
Item Name
Protein(g)
Carb(g) 16.27
Fat(g) 4.18
Home Fries or Pan-Fried1.44 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 13.32
0.33 0.36
5.73 9.36
1.39 5.96
Cheddar,7.03
14
Item Name
Protein(g)
Carb(g) 16.27
Fat(g) 4.18
Home Fries or Pan-Fried1.44 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw 13.32
0.33 24
5.73 1.5
1.39 0
LA TORTILLA SMART5 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 0 0
0 0 0
4.5 0 5.24
0.62 0 1.51
Chicken, Breast, Meat11.82 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Shredded Lettuce, Iceberg Black,3
8.5
0.5
Cheese,6 Fancy,
0.65
2.14 24
0.1 1.5
0.01 0
LA TORTILLA SMART5 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with0 Citrus, Diet STOUFFER'S Lasagna18.23 with Meat & Sauce, Frozen Water, Bottled 0
28.51
8.55
4.31
0 0
0 0
0 0
LIPTON Green Tea with0 Citrus, Diet GENERAL MILLS2.07 Multi-Grain CHEERIOS Milk, Non Fat Skim or8.26 Fat Free
23.79
1.03
0.16
12.15
0.2
0.14
15
Item Name
Protein(g)
Carb(g) 16.27
Fat(g) 4.18
Home Fries or Pan-Fried1.44 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Banana 13.32 1.1
0.33 23.07 11
5.73 0.33 0
1.39 0.11 0
QUAKER Rice Cakes,1 Caramel Corn Peanut Butter, Reduced5.76 Sodium Banana Water, Bottled Total 1.1 0 90.78
5.24
11.98
1.85
23.07 0 203.43
0.33 0 64.03
0.11 0 22.72
Item Name
Mono Fat(g)
Trans Fat(g) 0
Chol(mg) 0
Home Fries or Pan-Fried1.36 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 1.86
1.69 0.27
0.25 0
53.16 29.66
Cheddar,2.65
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 3.28 0
0.47 0 1.11
0 0 0.06
0 0 36.28
Chicken, Breast, Meat2.17 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Black,0
Cheese,2.6 Fancy,
0.27
25
16
Item Name
Mono Fat(g)
Trans Fat(g) 0
Chol(mg) 0
Home Fries or Pan-Fried1.36 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Shredded Lettuce, Iceberg 0 1.86
1.69
0.25
53.16
0.05 0
0 0
0 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with0 Citrus, Diet STOUFFER'S Lasagna2.9 with Meat & Sauce, Frozen Water, Bottled 0
0.52
0.39
29.48
0 0
0 0
0 0
LIPTON Green Tea with0 Citrus, Diet GENERAL MILLS0.3 Multi-Grain CHEERIOS Milk, Non Fat Skim or0.05 Fat Free Banana 0.03
0.41
0.01
4.9
0.07 0
0 0
0 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Butter, Reduced5.66 Sodium Banana Water, Bottled Total 0.03 0 22.9
3.45
0.07 0 10.48
0 0 0.69
0 0 178.49
Item Name
Omega-6(g)
Omega-3(g)
Diet Fiber(g)
Sugar(g)
17
Home Fries or Pan-Fried1.83 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 1.5
0.24
1.6
1.2
0.1 0.1
0 0
0 0.15
Cheddar,0.16
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 0.44 0
0.03 0 0.05
0 0 0
0 0 0
Chicken, Breast, Meat0.99 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Shredded Lettuce, Iceberg Black,0
0.5
Cheese,0 Fancy,
0.02
0.04 0
0.86 8
1.42 3
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with0 Citrus, Diet STOUFFER'S Lasagna0 with Meat & Sauce, Frozen Water, Bottled 0
2.49
4.99
0 0
0 0
0 0
LIPTON Green Tea with0 Citrus, Diet GENERAL MILLS0.4 Multi-Grain CHEERIOS Milk, Non Fat Skim or0 Fat Free
0.02
3.09
6.21
12.47
18
Item Name
Omega-6(g)
Omega-3(g) 0.24
Sugar(g) 1.2
Home Fries or Pan-Fried1.83 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Banana 1.5 0.05
0.1 0.03 0
0 2.63 0
0 12.35 3
QUAKER Rice Cakes,0 Caramel Corn Peanut Butter, Reduced3.38 Sodium Banana Water, Bottled Total 0.05 0 8.81
0.02
1.58
2.23
0.03 0 0.66
2.63 0 33.88
12.35 0 62.87
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0.08
Ribo(mg) 0.02
Home Fries or Pan-Fried0.05 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 0.05
0 0
0.05 0.01
0.17 0.11
Cheddar,0.01
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 0 0.5
0 0 0
0 0 0
0 0 0
Chicken, Breast, Meat0.04 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Black,0
Cheese,0 Fancy,
19
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0.08
Ribo(mg) 0.02
Home Fries or Pan-Fried0.05 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Shredded Lettuce, Iceberg 0.07 0.05
0.05
0.17
0 0
0.03 0
0.02 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with0 Citrus, Diet STOUFFER'S Lasagna0.17 with Meat & Sauce, Frozen Water, Bottled 0.5
0.14
0.11
0 0
0 0
0 0
LIPTON Green Tea with0 Citrus, Diet GENERAL MILLS0 Multi-Grain CHEERIOS Milk, Non Fat Skim or0.22 Fat Free Banana 0.08
1.55
1.76
0.11
0.45
0 0
0.03 0
0.07 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Butter, Reduced0 Sodium Banana Water, Bottled Total 0.08 0.5 2.26
0.03
0.03
0 0 0
0.03 0 2.06
0.07 0 2.8
Item Name
Niacin(mg)
Vit B6(mg)
Vit B12(g)
Fol (DFE)(g)
20
Home Fries or Pan-Fried1.03 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 3.26
0.23
8.7
0.31 0.02
0.92 0.23
3.54 5.09
Cheddar,0.02
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 0 0
0 0 0.3
0 0 0.19
0 0 2.27
Chicken, Breast, Meat5.62 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Shredded Lettuce, Iceberg Black,0
Cheese,0 Fancy,
0.09
0.03 0
0 0
20.88 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with0 Citrus, Diet STOUFFER'S Lasagna1.45 with Meat & Sauce, Frozen Water, Bottled 0
0 0
0 0
0 0
LIPTON Green Tea with0 Citrus, Diet GENERAL MILLS20.69 Multi-Grain CHEERIOS Milk, Non Fat Skim or0.23 Fat Free
2.07
6.21
699.3
0.09
1.23
12.25
21
Item Name
Niacin(mg)
Vit B12(g) 0
Home Fries or Pan-Fried1.03 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Banana 3.26 0.67
0.31 0.37 0
0.92 0 0
3.54 20.2 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Butter, Reduced3.29 Sodium Banana Water, Bottled Total 0.67 0 37.02
0.11
22.08
0.37 0 3.9
0 0 8.78
20.2 0 814.51
Item Name
Vit C(mg)
Vit D (ug)(g) 0
Home Fries or Pan-Fried11.74 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 1.63
0 0.17
9.21 74.86
53.16 283.07
Cheddar,0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 0 0
0 0 0.23
0 0 13.61
0 0 47.06
Chicken, Breast, Meat0 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Black,1.2
Cheese,0 Fancy,
90.09
300
22
Item Name
Vit C(mg)
Vit D (ug)(g) 0
Home Fries or Pan-Fried11.74 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Shredded Lettuce, Iceberg 2.02 1.63
9.21
53.16
0 0
18 0
361.44 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with0 Citrus, Diet STOUFFER'S Lasagna1.36 with Meat & Sauce, Frozen Water, Bottled 0
349.27
0 0
0 0
0 0
LIPTON Green Tea with0 Citrus, Diet GENERAL MILLS15.51 Multi-Grain CHEERIOS Milk, Non Fat Skim or0 Fat Free Banana 8.79
1.05
149.7
517.2
2.94
149.45
499.8
0 0
3.03 0
64.64 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Butter, Reduced0 Sodium Banana Water, Bottled Total 8.79 0 51.04
0 0 4.39
3.03 0 512.43
64.64 0 2,628.06
Item Name
Alpha-T(mg)
Calcium(mg)
Iron(mg)
Magn(mg)
23
Home Fries or Pan-Fried0.54 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 0.09
8.7
0.29
16.67
13.47 203.68
0.83 0.19
13.47 7.91
Cheddar,0.08
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 0.65 0
200
1.44
0.03 0 0.42
0 10.01 14.17
Chicken, Breast, Meat0.15 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Shredded Lettuce, Iceberg Black,0
30
0.9
Cheese,0.08 Fancy,
200
0.13
12.96 200
0.3 1.44
5.04 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with0 Citrus, Diet STOUFFER'S Lasagna0 with Meat & Sauce, Frozen Water, Bottled 0
156.49
1.38
50.07 0
0 0
10.01 0
LIPTON Green Tea with0 Citrus, Diet GENERAL MILLS4.89 Multi-Grain CHEERIOS Milk, Non Fat Skim or0.02 Fat Free
103.5
18.62
4.2
298.9
0.07
26.95
24
Item Name
Alpha-T(mg)
Calcium(mg) 8.7
Iron(mg) 0.29
Magn(mg) 16.67
Home Fries or Pan-Fried0.54 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Banana 0.09 0.1
13.47 5.05 0
0.83 0.26 0
13.47 27.27 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Butter, Reduced2.17 Sodium Banana Water, Bottled Total 0.1 0 9
9.84
0.46
38.16
0.26 0 26.89
Item Name
Potas(mg)
Zinc(mg) 0.23
Sodium(mg) 178.35
Home Fries or Pan-Fried274.05 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Cheese, Shredded 185.69
2.17 0.88
420.29 175.43
Cheddar,27.68
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Oil, Olive Water, Bottled 0.05 0
320
0 0 0.45
Chicken, Breast, Meat124.73 and Skin, Boneless, Raw S&W Beans, Canned SARGENTO Colby Jack, Black,0
240
Cheese,0 Fancy,
190
25
Item Name
Potas(mg)
Zinc(mg) 0.23
Sodium(mg) 178.35
Home Fries or Pan-Fried274.05 Potatoes, with Green or Red Peppers and Onions Sausage, Turkey, Raw Shredded Lettuce, Iceberg 101.52 185.69
2.17
420.29
0.11 0
7.2 320
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie LIPTON Green Tea with63.37 Citrus, Diet STOUFFER'S Lasagna358.34 with Meat & Sauce, Frozen Water, Bottled 0
126.75
707.6
0 0
10.01 126.75
LIPTON Green Tea with63.37 Citrus, Diet GENERAL MILLS87.9 Multi-Grain CHEERIOS Milk, Non Fat Skim or382.2 Fat Free Banana 361.58
15.52
165.6
1.03
102.9
0.15 0
1.01 30
QUAKER Rice Cakes,0 Caramel Corn Peanut Butter, Reduced179.28 Sodium Banana Water, Bottled Total 361.58 0 2,571.35
0.67
48.72
0.15 0 21.36
26
Item Name
Meal
Quantity 1 item(s)
Wt(g) 61
Kcal(kcal) 134.81
English Muffin, WholeBreakfast Wheat, Toasted JENNIE-O TURKEYBreakfast STORE Breakfast Sausage, Turkey, Patty Eggs, Fried Breakfast
36.17
90.43
46 19
90.16 70
SARGENTO Deli StyleBreakfast Cheese, Colby Jack, Sliced SMUCKER'S Jelly,Breakfast Concord Grape and Currant Water, Bottled Breakfast
1 tablespoon(s)
20
50
500.66 28
0 140
0.5 cup(s)
127
100
Chicken, Breast, MeatLunch Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Shredded Salsa Cheese,Lunch Fancy,
3 ounce(s)
85.04
96.95
0.5 cup(s)
56
220
Lunch
32 498.55
8.64 0
96.28
864.32 168.48
27
Item Name
Meal
Quantity 1 item(s)
Wt(g) 61
Kcal(kcal) 134.81
English Muffin, WholeBreakfast Wheat, Toasted JENNIE-O TURKEYBreakfast STORE Breakfast Sausage, Turkey, Patty LIPTON Green Tea withDinner Citrus, Diet Water, Bottled Water, Bottled Orange Dinner Snacks Snacks
36.17
90.43
498.55
500.66 500.66
0 0 61.57
Total
2,191.64
Item Name
Protein(g)
Carb(g) 26.9
Fat(g) 1.4
English Muffin, Whole5.86 Wheat, Toasted JENNIE-O TURKEY5.65 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 6.26
7.35
1.98
0.38 0
6.83 6
1.99 4
SARGENTO Deli Style4 Cheese, Colby Jack, Sliced SMUCKER'S Jelly,0 Concord Grape and Currant Water, Bottled 0
13
0 18
0 7
0 1
17
2.2
0.48
28
Item Name
Protein(g)
Carb(g) 26.9
Fat(g) 1.4
English Muffin, Whole5.86 Wheat, Toasted JENNIE-O TURKEY5.65 STORE Breakfast Sausage, Turkey, Patty Raw SARGENTO Colby Jack, Shredded Salsa Cheese,12 Fancy,
7.35
1.98
18
12
0.49
2 0
0.05 0
0.01 0
LIPTON Green Tea with0 Citrus, Diet Water, Bottled Water, Bottled Orange Total 0 0 1.23 100.97
0 0 15.39 210.32
0 0 0.16 108.49
0 0 0.02 38.27
Item Name
Mono Fat(g)
Trans Fat(g) 0
Chol(mg) 0
English Muffin, Whole0.34 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 2.84
28.26
1.5 0
0.02 0
184.46 15
29
Item Name
Mono Fat(g)
Trans Fat(g) 0
Chol(mg) 0
English Muffin, Whole0.34 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Sliced SMUCKER'S Jelly,0 Concord Grape and Currant Water, Bottled 0
28.26
0 1
0 0
0 0
Chicken, Breast, Meat0.65 Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Shredded Salsa Cheese,5.2 Fancy,
0.34
54.43
0.53
50
0.01
0.04 0
0 0
0 0
0 0 0
0 43.8 39.96
LIPTON Green Tea with0 Citrus, Diet Water, Bottled Water, Bottled Orange 0 0 0.03
0 0 0.03
0 0 0
0 0 0
30
Item Name
Mono Fat(g)
Trans Fat(g) 0
Chol(mg) 0
English Muffin, Whole0.34 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Total 43.25
28.26
12.54
0.02
415.91
Item Name
Omega-6(g)
Omega-3(g) 0.03
Sugar(g) 5.36
English Muffin, Whole0.52 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 1.28
0.06 0
0 0
0.18 0
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced SMUCKER'S Jelly,0 Concord Grape and Currant Water, Bottled 0
12
0 0
0 2
0 0
Chicken, Breast, Meat0.26 Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Shredded Salsa Cheese,0 Fancy,
0.03
0 0
0.51 0
0.98 0
31
Item Name
Omega-6(g)
Omega-3(g) 0.03
Sugar(g) 5.36
English Muffin, Whole0.52 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Pear 0.05
0 0.57 0.19
16.27 0 1.37
LIPTON Green Tea with0 Citrus, Diet Water, Bottled Water, Bottled Orange Total 0 0 0.02 9.82
0 0 0.01 0.87
0 0 3.14 29.3
0 0 12.25 49.41
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0.16
Ribo(mg) 0.08
English Muffin, Whole0.03 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 0.03
0 0
0.02 0
0.23 0
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced SMUCKER'S Jelly,0 Concord Grape and Currant Water, Bottled 0.5
0 0
0 0
0 0
32
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0.16
Ribo(mg) 0.08
English Muffin, Whole0.03 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty S&W Beans, Canned Black,0
Chicken, Breast, Meat0.06 Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Shredded Salsa Cheese,0 Fancy,
0.09
0.03
0 0
0.01 0
0.01 0
0 0 0
0.02 0.65 0
LIPTON Green Tea with0 Citrus, Diet Water, Bottled Water, Bottled Orange Total 0.5 0.5 0.11 2.11
0 0 0 0
0 0 0.11 0.97
0 0 0.05 1.32
Item Name
Niacin(mg)
Vit B12(g) 0
33
JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 0.04
0.08 0
0.45 0
23.46 0
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced SMUCKER'S Jelly,0 Concord Grape and Currant Water, Bottled 0
0 0
0 0
0 0
Chicken, Breast, Meat8.87 Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Shredded Salsa Cheese,0 Fancy,
0.64
0.17
3.4
0.02
0.06 0
0 0
1.28 0
0.05 0.29 0
0 1.66 0.23
LIPTON Green Tea with0 Citrus, Diet Water, Bottled Water, Bottled Orange Total 0 0 0.37 20.06
0 0 0.08 1.29
0 0 0 2.51
0 0 39.3 375.43
34
Item Name
Vit C(mg)
Vit D (ug)(g) 0
Vit A (RAE)(g) 0
Vit A (IU)(IU) 0
English Muffin, Whole0 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 0
56.52
1.01 0
100.74 60.06
362.02 200
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced SMUCKER'S Jelly,0 Concord Grape and Currant Water, Bottled 0
0 0
0 0
0 0
Chicken, Breast, Meat1.02 Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Shredded Salsa Cheese,0 Fancy,
0.09
7.65
25.51
180.18
600
0.61
0 0
4.8 0
93.44 0
0 0 0
1.66 0 218.16
38.18 0 1891.74
35
Item Name
Vit C(mg)
Vit D (ug)(g) 0
Vit A (RAE)(g) 0
Vit A (IU)(IU) 0
English Muffin, Whole0 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Water, Bottled Water, Bottled Orange Total 0 0 69.69 106.34
56.52
0 0 0 1.1
0 0 14.41 587.66
0 0 294.75 3,562.16
Item Name
Alpha-T(mg)
Calcium(mg) 175.68
Iron(mg) 1.62
Magn(mg) 46.97
English Muffin, Whole0.27 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 0.6
11.3
0.4
28.52 150
0.87 0
5.98 0
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced SMUCKER'S Jelly,0 Concord Grape and Currant Water, Bottled 0
50.07 60
0 1.08
10.01 0
60
1.8
Chicken, Breast, Meat0.16 Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Cheese,0.16 Fancy,
4.25
0.31
22.11
400
36
Item Name
Alpha-T(mg)
Calcium(mg) 175.68
Iron(mg) 1.62
Magn(mg) 46.97
English Muffin, Whole0.27 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Shredded Salsa 0.38
11.3
0.4
8.64 0
0.15 0
4.8 0
LIPTON Green Tea with0 Citrus, Diet Water, Bottled Water, Bottled Orange Total 0 0 0.24 3.93
0 0 0.13 15.02
Item Name
Potas(mg)
Zinc(mg) 1.06
Sodium(mg) 241.56
English Muffin, Whole139.08 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Eggs, Fried 69.92
237.39
0.64 0
95.22 125
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced SMUCKER'S Jelly,0 Concord Grape and
37
Item Name
Potas(mg)
Zinc(mg) 1.06
Sodium(mg) 241.56
English Muffin, Whole139.08 Wheat, Toasted JENNIE-O TURKEY0 STORE Breakfast Sausage, Turkey, Patty Currant Water, Bottled 0
237.39
0 0
10.01 100
480
Chicken, Breast, Meat314.65 Only, Boneless, Skinless, Raw SARGENTO Colby Jack, Shredded Salsa Cheese,0 Fancy,
0.49
98.65
380
95.04
0.12 0
192 126.75
LIPTON Green Tea with63.37 Citrus, Diet Water, Bottled Water, Bottled Orange Total 0 0 237.11 2,055.73
126.75
0 0 0.09 7.43
38
Meal Breakfast
Kcal(kcal) 0 166.14
Oatmeal, Instant,Breakfast Prepared with Water Milk, Non Fat Skim orBreakfast Fat Free Tomatoes, Red Breakfast
8 fluid ounce(s) - 8 fl oz245 is 1 cup 2 slice(s) slice,54 thick/large (1/2" thick) 1 item(s) - extra small81 (less than 6" long) 16.9 fluid ounce(s) 498.55
83.3
9.72
Banana
Breakfast
72.09
LIPTON Green Tea withLunch Citrus, Diet Turkey or ChickenLunch Breast, Prepackaged or Deli Bread, Wheat 100% WholeLunch
2 ounce(s) - 2 slices
56.7
58.24
239.36
SARGENTO Deli StyleLunch Cheese, Colby Jack, Sliced Lettuce, Iceberg Lunch
70
1.5 cup(s) - Shredded or108 chopped 1 item(s) - 2 5/8 in.131 diameter, sphere 1 ounce(s) - About 1128.35 chips 1 tablespoon(s) 1 tablespoon(s) 16.9 fluid ounce(s) 15 16 498.55
15.12
Orange
Lunch
61.57
150
10.05 37.12 0
Mayonnaise, Low Calorie Lunch LIPTON Green Tea withDinner Citrus, Diet Water, Bottled Dinner
500.66
39
Meal Breakfast
Kcal(kcal) 0 166.14
Oatmeal, Instant,Breakfast Prepared with Water Tilapia, Raw Turnip Greens, Frozen Dinner Dinner
3 ounce(s)
85.05
81.65 36.08
Cornbread Mix, Prepared Dinner Water, Bottled Raisins, Seedless Snacks Snacks
188.4 0 108.39
70
151 28 4,114.94
Protein(g) 0
Carb(g) 0 28.08
Fat(g) 0 3.56
Oatmeal, Instant,5.94 Prepared with Water Milk, Non Fat Skim or8.26 Fat Free Tomatoes, Red Banana 0.48 0.88
12.15
0.2
0.14
2.1 18.5 0
0.11 0.27 0
0.02 0.09 0
LIPTON Green Tea with0 Citrus, Diet Turkey or Chicken9.56 Breast, Prepackaged or Deli Bread, Wheat 100% Whole7.36
2.36
0.93
0.27
43.5
5.43
1.15
40
Protein(g) 0
Carb(g) 0 28.08
Fat(g) 0 3.56
Oatmeal, Instant,5.94 Prepared with Water SARGENTO Deli Style4 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 0.97 1.23
3.21 15.39 17
0.15 0.16 8
0.8 2.56 0
0.6 3.07 0
0.04 0.53 0
Mayonnaise, Low Calorie 0.05 LIPTON Green Tea with0 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0 17.08 4.05
27.33 5 252.06
0.24 15 54.83
0.08 2 13.36
Mono Fat(g) 0
Poly Fat(g) 0
Trans Fat(g) 0
Chol(mg) 0
41
Oatmeal, Instant,1.02 Prepared with Water Milk, Non Fat Skim or0.05 Fat Free Tomatoes, Red Banana 0.02 0.03
1.31
0.01
4.9
0.04 0.06 0
0 0 0
0 0 0
LIPTON Green Tea with0 Citrus, Diet Turkey or Chicken0.3 Breast, Prepackaged or Deli Bread, Wheat 100% Whole2.09
0.15
24.08
1.71
0.88
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 0.01 0.03
15
0.08 0.03 0
0 0 0
0 0 0
0.14 1.7 0
0 0 0
0 3.84 0
Mayonnaise, Low Calorie 0.72 LIPTON Green Tea with0 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0 0.42 0.03
0 0 0 0 0 0 0
0 42.53 0 36.6 0 0 0
42
Mono Fat(g) 0
Trans Fat(g) 0 0
Chol(mg) 0 0
0.07 0 6.56
0 0 0
0 0 127.82
Omega-6(g) 0
Omega-3(g) 0 0.04
Sugar(g) 0 0.63
Oatmeal, Instant,1.27 Prepared with Water Milk, Non Fat Skim or0 Fat Free Tomatoes, Red Banana 0.04 0.04
12.47
0 0.02 0
0.65 2.11 0
1.42 9.91 0
LIPTON Green Tea with0 Citrus, Diet Turkey or Chicken0.15 Breast, Prepackaged or Deli Bread, Wheat 100% Whole1.58
0.01
0.28
1.97
0.12
6.07
6.89
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 0.02 0.02
0.06 0.01 0
1.3 3.14 1
2.13 12.25 1
0.07 0.26
0.5 0
0.13 0.96
43
Omega-6(g) 0
Omega-3(g) 0 0.04
Sugar(g) 0 0.63
Oatmeal, Instant,1.27 Prepared with Water LIPTON Green Tea with0 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0 0.13 0.06
0 0 0 0 0 21.46 2
0.02 0 0.82
1.36 2 29.76
23.37 1 97.58
Water(L) 0.5
Alcohol(g) 0 0
Thiamin(mg) 0 0.18
Ribo(mg) 0 0.04
Oatmeal, Instant,0.2 Prepared with Water Milk, Non Fat Skim or0.22 Fat Free Tomatoes, Red Banana 0.05 0.06
0.11
0.45
0 0 0
0.02 0.03 0
0.01 0.06 0
LIPTON Green Tea with0 Citrus, Diet Turkey or Chicken0.04 Breast, Prepackaged or Deli
0.07
0.18
44
Water(L) 0.5
Alcohol(g) 0 0
Thiamin(mg) 0 0.18
Ribo(mg) 0 0.04
0.2
0.16
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 0.1 0.11
0 0 0
0.03 0.05 0
0 0 0
0.05 0 0
0 0 0
Mayonnaise, Low Calorie 0.01 LIPTON Green Tea with0 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0.5 0.07 0.15
0 0 0 0 0 0 0
Cornbread Mix, Prepared 0.02 Water, Bottled Raisins, Seedless 0.5 0.01
0 0 0
0.1 0 1.27
0.11 0 1.49
Item Name
Niacin(mg)
Vit B6(mg)
Vit B12(g)
Fol (DFE)(g)
45
Water, Bottled
0 0.01
0 0
0 14.04
Oatmeal, Instant,0.53 Prepared with Water Milk, Non Fat Skim or0.23 Fat Free Tomatoes, Red Banana 0.32 0.54
0.09
1.23
12.25
0.04 0.3 0
0 0 0
8.1 16.2 0
LIPTON Green Tea with0 Citrus, Diet Turkey or Chicken0.06 Breast, Prepackaged or Deli Bread, Wheat 100% Whole3.17
0.07
0.05
2.24
0.21
0.03
29.92
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 0.13 0.37
0 0 0
31.32 39.3 0
0.01 0 0
0 0 0
1.05 0 0
Mayonnaise, Low Calorie 0 LIPTON Green Tea with0 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0 3.32 0.63
0 1.34 0 0.1 0 0 0
Cornbread Mix, Prepared 1.23 Water, Bottled Raisins, Seedless WHEAT 0 0.28 THINS0
46
Niacin(mg) 0
Vit B12(g) 0 0
Oatmeal, Instant,0.53 Prepared with Water Crackers, Original Grapes, Red or Green 0.28
0.13 0 1.46
0 0 2.74
3.02 0 352.62
Vit C(mg) 0
Vit D (ug)(g) 0 0
Vit A (RAE)(g) 0 0
Vit A (IU)(IU) 0 0
Oatmeal, Instant,0 Prepared with Water Milk, Non Fat Skim or0 Fat Free Tomatoes, Red Banana 7.4 7.05
2.94
149.45
499.8
0 0 0
22.68 2.43 0
449.82 51.84 0
LIPTON Green Tea with0 Citrus, Diet Turkey or Chicken3.19 Breast, Prepackaged or Deli Bread, Wheat 100% Whole0
5.28
20.05
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 3.02 69.69
60.06
200
0 0 0
27 14.41 0
542.16 294.75 0
0.6
10.65
47
Vit C(mg) 0
Vit D (ug)(g) 0 0
Vit A (RAE)(g) 0 0
Vit A (IU)(IU) 0 0
Oatmeal, Instant,0 Prepared with Water Mayonnaise, Low Calorie 0 LIPTON Green Tea with0 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0 0 43.95
0 0
0 0
0 0
0 2.64 0 0 0 0 0
0 0 506.76 26.4 0 0 0
0 0 10141.76 123 0 0 0
0 0 5.58
4.53 0 819.6
99.66 0 12,433.49
Alpha-T(mg) 0
Iron(mg) 0 2.11
Oatmeal, Instant,0.19 Prepared with Water Milk, Non Fat Skim or0.02 Fat Free Tomatoes, Red Banana 0.29 0.08
298.9
0.07
26.95
5.4 4.05 0
0.15 0.21 0
5.94 21.87 0
LIPTON Green Tea with0 Citrus, Diet Turkey or Chicken0.05 Breast, Prepackaged or
4.48
0.81
11.76
48
Alpha-T(mg) 0
Iron(mg) 0 2.11
Oatmeal, Instant,0.19 Prepared with Water Deli Bread, Wheat 100% Whole0.44
44.88
2.36
85.36
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 0.19 0.24
150
19.44 52.4 20
0.44 0.13 0
7.56 13.1 0
8.7 0 0
0.23 0 0
7.35 0 0
Mayonnaise, Low Calorie 0.32 LIPTON Green Tea with0 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0 0.34 0
15.1 40 1,110.63
10.57 0 374.52
49
Potas(mg) 0
Zinc(mg) 0 2.34
Oatmeal, Instant,163.8 Prepared with Water Milk, Non Fat Skim or382.2 Fat Free Tomatoes, Red Banana 127.98 289.98
1.03
102.9
0.09 0.12 0
LIPTON Green Tea with63.37 Citrus, Diet Turkey or Chicken169.12 Breast, Prepackaged or Deli Bread, Wheat 100% Whole330.88
0.75
568.4
1.55
589.6
SARGENTO Deli Style0 Cheese, Colby Jack, Sliced Lettuce, Iceberg Orange 152.28 237.11
125
0.16 0.09 0
10.8 0 180
0.1 0.02 0
Mayonnaise, Low Calorie 1.6 LIPTON Green Tea with63.37 Citrus, Diet Water, Bottled Tilapia, Raw Turnip Greens, Frozen 0 256.85 301.76
50
Potas(mg) 0
Zinc(mg) 0 2.34
Oatmeal, Instant,163.8 Prepared with Water WHEAT THINS0 Crackers, Original Grapes, Red or Green 288.41
130
0.11 0 7.37
51
Nov 27, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Energy Balance for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Date Oct 18, 2012 Oct 19, 2012 Oct 20, 2012 Total:
kCal Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: 2377 1864 2634 -770
52
NUTRIENT
UNIT
RDA/AI
UL
Intake
2.36
1863.82 89.26 221.94 30.98 75.79 24.78 8.07 0.78
87
Kcals G G
G
MACRONUTRIENTS
G G G
G
MINERALS
53
N-6 and N-3: Essential Fatty Acids 1. Main Functions of Nutrients Provide raw material for eicosanoids. Serve as structural and functional parts of cell membranes. Contribute lipids to the brain and nerves. Assist in gene regulation. Support immune cell functions. Help regulate genetic activities affecting metabolism. 2. Result of Chronic Deficiencies Cause observable change in cells. Reproductive Failure Skin Abnormality Kidney and liver disorders. Infant growth is retarded and vision is impaired. 3. Three Food Sources (n-6) Nuts Vegetable oils Seeds (n-3) Fish Shrimp Olive Oil 4. Resources Nutrition Concepts and Controversies Chapter 5 Betty Crocker Lecture Slides Chapter 5
54
Vitamin D 1. Main Functions of Nutrient Regulate blood calcium and phosphorus levels that maintain bone integrity. Cell growth and regulation Increases calcium levels Immune system
2. Result of Chronic Deficiencies Cause Rickets in Children Cause Osteomalacia in Seniors 3. Three Food Sources Cheese Fortified milk Fortified cereal
4. Resources Nutrition Concepts and Controversies Chapter 7 Betty Crocker Lecture Slides Chapter 7
Vitamin E 1. Main Functions of Nutrient Defends against oxidation Protects cell membranes Quenches free Radicals 2. Result of Chronic Deficiencies Cause erythrocyte hemolysis in infants born premature loss of muscle coordination and reflexes Impaired vision and speech
Mayonnaise
4. Resources Nutrition Concepts and Controversies Chapter 7 Betty Crocker Lecture Slides Chapter 7
Potassium 1. Main Functions of Nutrient Maintains fluid volume inside cells. Nerve impulse Muscle contractions Blood pressure 2. Results of Chronic Deficiencies Muscular Weakness Paralysis Confusion 3. Three Food Sources Banana Potato Avocado 4. Resources Betty Crocker Lecture Slides Chapter 8
56
EXCESS
Fiber 1. Main Functions of Nutrients Adds Bulk to stool Slows digestion Increases GI transit time 2. Result of Chronic Excess None 3. Resources Betty Crocker Lecture Slides Chapter 4
Zinc 1. Main Functions of Nutrient Immunity Wound healing Sperm production Growth & development Make heme in hemoglobin Help metabolism: CHO, PRO, Lipids 2. Result of Chronic Excess Vomiting Diarrhea Headache Exhaustion 3. Resources Betty Crocker Lecture Slides Chapter 8
57
Sodium 1. Main Functions of Nutrient Maintains fluid volume outside cell Nerve Impulse transmission Muscle contraction 2. Results of Chronic Excess Acute hypertension Edema Fluid buildup outside cell 3. Resources Betty Crocker Lecture Slide Chapter 8
Vitamin C 1. Main Functions of Nutrient Vitamin C assists with several enzymes Formation and maintenance of collagen Prevents oxidation protect from free-radicals Protects iron from oxidation, thus promotes iron absorption Protects blood constituents from oxidations Reduces inflammation and helps to protect Vitamin E and recycle to active form 2. Results of Chronic Excess None 3. Resources Betty Crocker Lecture Slides Chapter 7
Folate 1. Main Functions of Nutrients Synthesize DNA Normal metabolism of several AA 2. Results of Chronic Excess Masks Vitamin B12 deficiency symptoms
58
B12 1. Main Functions of Nutrients Part of coenzymes needed in new cell synthesis Help maintain nerve cells 2. Results of Chronic Excess None 3. Resources Betty Crocker Lecture Slides Chapter 7 B6 1. Main Functions of Nutrients Part of a coenzyme needed in amino acids and fatty acids metabolism Help to convent tryptophan to niacin and to serotonin Helps to make hemoglobin for red blood cells 2. Result of Chronic Excess Depression, Fatigue Impaired memory Irritability, headaches Nerve damage causing numbness and muscle weakness Skin lesions 3. Resources Betty Crocker Lecture Slides Chapter 7
Riboflavin and Thiamin 1. Main Functions of Nutrient Part of coenzyme active in energy metabolism
59
3. Resources Betty Crocker Lecture Slides Chapter 7 Niacin 1. Main functions of Nutrient Part of coenzymes needed in energy metabolism
2. Results of Chronic Excess Painful flush, hives, and rash Excessive sweating Blurred vision Liver damage Impaired glucose tolerance
60
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Kenyatta 5 ft. 5 inches 220.0 lbs. 33 years 36.6 Female Not Pregnant Sedentary No No
DRI
2377 kcal 79.83 g 258.0 - 373.0 g 51.0 - 89.0 g No recommendation Daily requirement based on grams per kilogram of body weight
61
Nutrient Energy Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU)
DRI
Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
12 g 1.1 g
25 g * No recommendation
2.7 L * No recommendation
1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU DRI Adequate Intake
62
Nutrient Energy Alpha-Tocopherol Minerals Calcium Iron Magnesium Potassium Zinc Sodium
DRI
15 mg
63
Nov 05, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Yours
1,070-1,545 kCal
52%
1,069 kCal
10%-35% 20%-35% 0%
64
Nov 05, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat * Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 8% 10% 6% 0% 7%
65
Nov 05, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
Energy
Kilocalories Protein Carbohydrate Fat, Total 2377 kcal 79.83 g 258.0 - 373.0 g 51.0 - 89.0 g 2,048.17 kcal 102.89 g 267.23 g 71.26 g 86% 129%
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 23 g * * * < 300 mg 19.05 g 22.03 g 14.4 g 0.57 g 206.68 mg 69% 83%
Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 34.77 g 112.3 g 139%
Other
Water Alcohol 2.7 L * 3.28 L 0g 122%
Vitamins
Thiamin 1.1 mg 1.38 mg 126%
66
Nutrient
DRI
Intake
Energy
Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 2.35 mg 21.8 mg 1.97 mg 6.32 g 482.75 g 96.51 mg 7.73 g 994.97 g 11,825.99 IU 6.3 mg 213% 156% 151% 263% 121% 129% 52% 142% 507% 42%
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 320 mg 4700 mg 8 mg 1500 mg 1,719 mg 15 mg 405.03 mg 3,946.08 mg 12.49 mg 2,511.19 mg 172% 83% 127% 84% 156% 167%
67
Nov 05, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
% Goal 78.6%
Vegetables
tips
73.4%
Fruits
tips
125.4%
Dairy
tips
126.1%
Protein Foods
tips
133%
Empty Calories
362.0
207.7
57.4%
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole grains.
Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly
68
Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
*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.
69
Nov 05, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Intake Spreadsheet for Nov 01, 2012
Item Name
Meal
Quantity 1 tablespoon(s)
Wt(g) 5
Kcal(kcal) 30
COFFEEMATE NonBreakfast Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLSBreakfast HONEY
0.75 cup(s)
28
110
Breakfast
1 item(s) - Medium (7 in.118 to 7 7/8 in. long) 8 fluid ounce(s) - 8 fl oz245 is 1 cup 6 fluid ounce(s) 179
105.02
Milk, Non Fat Skim orBreakfast Fat Free Coffee, Instant, Prepared Breakfast SPLENDA Sweetener,Breakfast No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% Breakfast
83.3
3.58 0
0 239.36
WholeLunch
2 slice(s) - 3 3/4 in. x 588 in. x 1/2 in. 0.5 cup(s) 1.5 item(s) - leaf, large 104 22.5
2 slice(s) slice,54 thick/large (1/2" thick) 1 item(s) - 2 5/8 in.131 diameter, sphere 16 fluid ounce(s) 472
Orange
Lunch
61.57
0.75 ounce(s)
21.26
83.77
70
Item Name
Meal
Quantity 1 tablespoon(s)
Wt(g) 5
Kcal(kcal) 30
COFFEEMATE NonBreakfast Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLSBreakfast HONEY
0.75 cup(s)
28
110
Chicken, Breast, MeatDinner Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Dinner Dinner
2 ounce(s)
56.69
64.63
2 item(s)
48
104.64 15.12
1.5 cup(s) - Shredded or108 chopped 1 item(s) - Medium123 whole (2 3/5 in. diameter) 8 fluid ounce(s) 236
Tomatoes, Red
Dinner
22.14
13.5 37.5
119.34 181.5
474 226.8
0 115.67
Yogurt, Fruit, Non Fat,Snacks Sweetened with Low Calorie Sweetener Water, Tap, Drinking Snacks
16 fluid ounce(s)
474
0 83.3
Milk, Non Fat Skim orSnacks Fat Free RITZ Crackers Snacks
8 fluid ounce(s) - 8 fl oz245 is 1 cup 5 item(s) - 5 items are 516 crackers 2 tablespoon(s) 32
80
Peanut Sodium
Butter,
LowSnacks
189.76
Apple, Medium
Snacks
94.64
71
Item Name
Meal
Quantity 1 tablespoon(s)
Wt(g) 5
Kcal(kcal) 30
COFFEEMATE NonBreakfast Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Total MILLSBreakfast HONEY
0.75 cup(s)
28
110
4,242.92
2,004.05
Item Name
Protein(g)
Carb(g) 2
Fat(g) 2.5
Sat Fat(g) 2
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS2 HONEY
22
1.5
1.29
26.95 12.15
0.39 0.2
0.13 0.14
Milk, Non Fat Skim or8.26 Fat Free Coffee, Instant, Prepared 0.18 SPLENDA Sweetener,0 No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% 0
0.61 1
0 0
0 0
0 43.5
0 5.43
0 1.15
Whole7.36
72
Item Name
Protein(g)
Carb(g) 2
Fat(g) 2.5
Sat Fat(g) 2
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Cheese, Colby MILLS2 HONEY
22
1.5
5.05
0.55 0
6.83 1.47
4.3 0.32
Chicken, Breast, Meat12.04 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 2.74 0.97 1.08
0 16.84
13.5 11.96
1.86 2.29
0 18.23
0 0.36
0 0.21
Yogurt, Fruit, Non Fat,10 Sweetened with Low Calorie Sweetener Water, Tap, Drinking 0
0 12.15
0 0.2
0 0.14
Milk, Non Fat Skim or8.26 Fat Free RITZ Crackers Peanut Sodium Butter, 1 Low8.07
10 6.17
4.5 16.33
1 3.58
0.47 90.25
25.13 251.38
0.31 80.98
0.05 19.77
73
Item Name
Mono Fat(g)
Poly Fat(g) 0
Trans Fat(g) 0
Chol(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS0.5 HONEY
0.5
0.04
0.09 0.01
0 0
0 4.9
Milk, Non Fat Skim or0.05 Fat Free Coffee, Instant, Prepared 0 SPLENDA Sweetener,0 No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% 0
0 0
0 0
0 0
0 1.71
0 0
0 0.88
Whole2.09
0 0 0 0 0
66.56 0 0 0 0
0.2 0.23
0 0
20.2 36.28
Chicken, Breast, Meat0.43 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 0.33 0.01 0.04
0 0 0 0
0 0 0 0
1.42
74
Item Name
Mono Fat(g)
Poly Fat(g) 0
Trans Fat(g) 0
Chol(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLS0.5 HONEY
0.5
4.23
1.5
0 0.05
0 0
0 4.54
Yogurt, Fruit, Non Fat,0.09 Sweetened with Low Calorie Sweetener Water, Tap, Drinking 0
0 0.01
0 0
0 4.9
Milk, Non Fat Skim or0.05 Fat Free RITZ Crackers Peanut Sodium Butter, 1 Low7.77
1.74 4.41
0 0
0 0
0.01 32.89
0.09 22.43
0 0
0 139.76
Item Name
Omega-6(g)
Omega-3(g) 0
Diet Fiber(g) 0
Sugar(g) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS0.48 HONEY
0.02
0.05
0.03 0
3.07 0
14.43 12.47
75
Item Name
Omega-6(g)
Omega-3(g) 0
Diet Fiber(g) 0
Sugar(g) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLS0.48 HONEY
0.02
Coffee, Instant, Prepared 0 SPLENDA Sweetener,0 No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% 0
0 0
0 0
0 0
0 0.12
0 6.07
0 6.89
Whole1.58
0.06 0
0 0
0.11 0
Chicken, Breast, Meat0.18 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 0.66 0.02 0.1
0.02 0.06 0 0
0.1 0.03
0 0
0 0
76
Item Name
Omega-6(g)
Omega-3(g) 0
Diet Fiber(g) 0
Sugar(g) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLS0.48 HONEY
0.02
Yogurt, Fruit, Non Fat,0.03 Sweetened with Low Calorie Sweetener Water, Tap, Drinking 0
0.01
1.13
15.65
0 0
0 0
0 12.47
Milk, Non Fat Skim or0 Fat Free RITZ Crackers Peanut Sodium Butter, 1.54 Low4.39
0.2 0.03
0 1.89
1 2.5
0.08 20.7
0.02 1.49
4.37 28.8
18.91 114.49
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0
Ribo(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS0 HONEY
0.38
0.43
0.09
0 0
0.04 0.11
0.09 0.45
Milk, Non Fat Skim or0.22 Fat Free Coffee, Instant, Prepared 0.18 SPLENDA Sweetener,0 No Calorie, Packet
0 0
0 0
0 0
77
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0
Ribo(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLS0 HONEY
0.38
0.43
0.5
0 0
0 0.2
0 0.16
Whole0.03
0 0 0 0 0
0 0
0 0
0.08 0.06
Chicken, Breast, Meat0.04 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 0.02 0.1 0.12
0 0 0 0
0 0
0 0.15
0 0.08
0 0
0 0.1
0 0.42
78
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0
Ribo(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLS0 HONEY
0.38
0.43
0.47
0 0
0 0.11
0 0.45
Milk, Non Fat Skim or0.22 Fat Free RITZ Crackers Peanut Sodium Butter, 0 Low0
0 0
0.07 0.03
0.04 0.03
0.16 3.09
0 0
0.03 1.52
0.05 2.57
Item Name
Niacin(mg)
Vit B6(mg) 0
Vit B12(g) 0
Fol (DFE)(g) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS5 HONEY
0.5
1.5
336.28
0.78
0.43 0.09
0 1.23
23.6 12.25
Milk, Non Fat Skim or0.23 Fat Free Coffee, Instant, Prepared 0.42 SPLENDA Sweetener,0 No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% 0
0 0
0 0
0 0
0 0.21
0 0.03
0 29.92
Whole3.17
79
Item Name
Niacin(mg)
Vit B6(mg) 0
Vit B12(g) 0
Fol (DFE)(g) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLS5 HONEY
0.5
1.5
336.28
1.63 0 0 0 0
0.02 0.42
0.18 0.11
3.83 2.27
Chicken, Breast, Meat5.91 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 0.72 0.13 0.73
0 0 0 0
0 0.1
0 0
0 24.38
0 0.1
0 1.04
0 29.48
Yogurt, Fruit, Non Fat,0.46 Sweetened with Low Calorie Sweetener Water, Tap, Drinking 0
0 0.09
0 1.23
0 12.25
80
Item Name
Niacin(mg)
Vit B6(mg) 0
Vit B12(g) 0
Fol (DFE)(g) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal RITZ Crackers Peanut Sodium Butter, MILLS5 HONEY
0.5
1.5
336.28
0.78 Low4.29
0.01 0.14
0 0
17.76 23.68
0.17 32.01
0.08 2.87
0 6.94
5.46 639.73
Item Name
Vit C(mg)
Vit D (ug)(g) 0
Vit A (RAE)(g) 0
Vit A (IU)(IU) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS6 HONEY
150.08
500
10.27
0 2.94
3.54 149.45
75.52 499.8
Milk, Non Fat Skim or0 Fat Free Coffee, Instant, Prepared 0 SPLENDA Sweetener,0 No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% 0
0 0
0 0
0 0
0 0
0 5.28
0 20.05
Whole0
0.94 0.63
0 0
42.64 5.62
152.55 112.95
81
Item Name
Vit C(mg)
Vit D (ug)(g) 0
Vit A (RAE)(g) 0
Vit A (IU)(IU) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Tomatoes, Red Orange MILLS6 HONEY
150.08
500
7.4 69.69
0 0 0
22.68 14.41 0
449.82 294.75 0
0.13 0.06
56.13 5.1
211.35 17.01
Chicken, Breast, Meat0.68 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 0 3.02 16.85
0 0 0 0
0 27 51.66 0
0 0
0 0.75
0 16.5
0 0
0 4.54
0 37.42
Yogurt, Fruit, Non Fat,24.95 Sweetened with Low Calorie Sweetener Water, Tap, Drinking 0
0 2.94
0 149.45
0 499.8
Milk, Non Fat Skim or0 Fat Free RITZ Crackers Peanut Butter, 0 Low0
0 0
0 0
0 0
82
Item Name
Vit C(mg)
Vit D (ug)(g) 0
Vit A (RAE)(g) 0
Vit A (IU)(IU) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Sodium Apple, Medium Total 8.37 149.28 MILLS6 HONEY
150.08
500
0 7.06
5.46 693.8
98.28 4,553.51
Item Name
Alpha-T(mg)
Calcium(mg) 0
Iron(mg) 0
Magn(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS0.27 HONEY
100
4.5
32
0.12
5.9 298.9
0.31 0.07
31.86 26.95
Milk, Non Fat Skim or0.02 Fat Free Coffee, Instant, Prepared 0 SPLENDA Sweetener,0 No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% 0
7.16 0
0.07 0
7.16 0
15.02 44.88
0 2.36
5.01 85.36
Whole0.44
83
Item Name
Alpha-T(mg)
Calcium(mg) 0
Iron(mg) 0
Magn(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal MILLS0.27 HONEY
100
4.5
32
145.65 2.83
0.16 0.21
5.53 14.74
Chicken, Breast, Meat0.11 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 0.13 0.19 0.66
0.14 40.88
0.08 1.27
0 60.38
14.22 347
0 0.59
4.74 38.56
Yogurt, Fruit, Non Fat,0.16 Sweetened with Low Calorie Sweetener Water, Tap, Drinking 0
14.22 298.9
0 0.07
4.74 26.95
Milk, Non Fat Skim or0.02 Fat Free RITZ Crackers Peanut Sodium Butter, 0.56 Low2.46
20 12.16
0.36 0.59
3.04 50.88
Apple, Medium
0.33
10.92
0.22
9.1
84
Item Name
Alpha-T(mg)
Calcium(mg) 0
Iron(mg) 0
Magn(mg) 0
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Total MILLS0.27 HONEY
100
4.5
32
9.14
1,529.96
13.7
499.89
Item Name
Potas(mg)
Zinc(mg) 0
Sodium(mg) 15
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Banana MILLS115 HONEY
3.75
190
422.44
0.18 1.03
1.18 102.9
Milk, Non Fat Skim or382.2 Fat Free Coffee, Instant, Prepared 53.7 SPLENDA Sweetener,0.08 No Calorie, Packet Water, Tap, Drinking Bread, Wheat 100% 0
0.02 0
7.16 0
0.05 1.55
20.03 589.6
Whole330.88
85
Item Name
Potas(mg)
Zinc(mg) 0
Sodium(mg) 15
COFFEEMATE Non0 Dairy Creamer, Vanilla Caramel, Sugar Free, Powder GENERAL CHEERIOS, NUT Cereal Cheese, Colby MILLS115 HONEY
3.75
190
27
0.65 0.33
128.43 65.77
Chicken, Breast, Meat209.77 Only, Boneless, Skinless, Raw Tortilla, Corn Lettuce, Iceberg Tomatoes, Red 89.28 152.28 291.51
0 1.18
0.27 45.38
0 1.72
14.22 131.54
Yogurt, Fruit, Non Fat,517.1 Sweetened with Low Calorie Sweetener Water, Tap, Drinking 0
0.05 1.03
18.96 102.9
Milk, Non Fat Skim or382.2 Fat Free RITZ Crackers Peanut Sodium Butter, 19.04 Low214.08
0.1 0.93
135 5.44
194.74 4,304.47
0.07 14.42
1.82 2,178.68
86
Meal Breakfast
Wt(g) 474
Kcal(kcal) 0 61.12
1 ounce(s) - oz cooked,16 yield 1 item(s) - Large egg 1 teaspoon(s) 0.5 cup(s) 46 4.5 56
Breakfast Breakfast
FLAV-R-PAC Peppers,Breakfast Red and Green, Strips, Frozen Onions, Chopped, Frozen Breakfast Cheese, Colby Breakfast
50 28.35
LA TORTILLA SMARTBreakfast & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked Breakfast
2 tablespoon(s)
30
5.1 83.3
Milk, Non Fat Skim orBreakfast Fat Free Beef, Ground, 95% LeanLunch Meat / 5% Fat, Patty, Broiled OROWEAT Buns,Lunch Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red Lunch Lunch
145.44
160
30
4.2 9.72
2 slice(s) slice,54 thick/large (1/2" thick) 2 tablespoon(s) 1 tablespoon(s) 16 fluid ounce(s) 32 15 472
74.24 10.05 0
87
Meal Breakfast
Wt(g) 474
Kcal(kcal) 0 61.12
SARGENTO Deli StyleLunch Cheese, Colby Jack, Sliced BARILLA Pasta, ThinDinner Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw GroundDinner
70
2 ounce(s) - 2 oz dry
56
200
2 ounce(s)
56
95
LIPTON Green Tea withDinner Citrus, Diet CLASSICO Pasta Sauce,Dinner Di Napoli, Tomato & Basil Milk, Non Fat Skim orSnacks Fat Free Water, Tap Apple, Medium Snacks Snacks
16 fluid ounce(s)
472
0.5 cup(s)
125
50
83.3
0 94.64
Nuts,Snacks
170
Snacks Snacks
500.66 500.66 13
0 0 50
QUAKER Rice Cakes,Snacks Caramel Corn Peanut Sodium Banana Butter, LowSnacks
1 tablespoon(s)
16
94.88
Snacks
105.02
127.01
88
Meal Breakfast
Wt(g) 474
Kcal(kcal) 0 61.12
Protein(g) 0
FLAV-R-PAC Peppers,0.33 Red and Green, Strips, Frozen Onions, Chopped, Frozen 0.39 Cheese, Colby 6.74
3.41 0.73 24
0.01 5.73 0
LA TORTILLA SMART5 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 0.2
1.15 12.15
0.04 0.2
0.01 0.14
Milk, Non Fat Skim or8.26 Fat Free Beef, Ground, 95% Lean22.36 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,7 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 0.27 0.48
5.57
2.53
31
0.5
0.89 2.1
0.04 0.11
0.01 0.02
89
Protein(g) 0
Bacon, Turkey, Cooked 4.74 Mayonnaise, Low Calorie 0.1 Mustard, Yellow 0.66
LIPTON Green Tea with0 Citrus, Diet SARGENTO Deli Style4 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin7 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground10
41
1.5
1.75
LIPTON Green Tea with0 Citrus, Diet CLASSICO Pasta Sauce,2 Di Napoli, Tomato & Basil Milk, Non Fat Skim or8.26 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 0 0.47 Nuts,6
11
12.15
0.2
0.14
0 25.13 5
0 0.31 15
0 0.05 2
0 0
0 0 11
0 0 0
0 0 0
QUAKER Rice Cakes,1 Caramel Corn Peanut Sodium Banana Butter, Low4.03
3.09
8.16
1.79
1.29
26.95
0.39
0.13
90
Protein(g) 0
Bacon, Turkey, Cooked 4.74 Yogurt, Plain, Non Fat13 (13 grams protein per 8 ounces) Total 119.82
237.63
81.12
24.09
Mono Fat(g) 0
Bacon, Turkey, Cooked 1.74 Eggs, Fried Oil, Olive 2.84 3.28
FLAV-R-PAC Peppers,0 Red and Green, Strips, Frozen Onions, Chopped, Frozen 0.01 Cheese, Colby 2.63
0.02 0.27 0
0 0 0
0 26.93 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 0
0.03 0.01
0 0
0 4.9
Milk, Non Fat Skim or0.05 Fat Free Beef, Ground, 95% Lean2.31 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,0 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 0 0.02
0.28
0.14
64.64
1.5
0.02 0.04
0 0
0 0
91
Mono Fat(g) 0
Trans Fat(g) 0 0 0 0 0
Bacon, Turkey, Cooked 1.74 Mayonnaise, Low Calorie 1.44 Mustard, Yellow 0.39
LIPTON Green Tea with0 Citrus, Diet SARGENTO Deli Style0 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin0 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground0
15
45
LIPTON Green Tea with0 Citrus, Diet CLASSICO Pasta Sauce,0 Di Napoli, Tomato & Basil Milk, Non Fat Skim or0.05 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 0 0.01 Nuts,0
0.01
4.9
0 0.09 0
0 0 0
0 0 0
0 0
0 0 0
0 0 0
0 0 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Sodium Banana Butter, Low3.88
2.21
0.04
0.09
92
Mono Fat(g) 0
Trans Fat(g) 0 0 0
Bacon, Turkey, Cooked 1.74 Yogurt, Plain, Non Fat0.11 (13 grams protein per 8 ounces) Total 18.83
11.17
0.16
373.73
Omega-6(g) 0
Sugar(g) 0 0 0.18 0 2
Bacon, Turkey, Cooked 0.97 Eggs, Fried Oil, Olive 1.28 0.44
FLAV-R-PAC Peppers,0 Red and Green, Strips, Frozen Onions, Chopped, Frozen 0.02 Cheese, Colby 0.19
0 0.08 0
0.9 0 8
0 0.15 3
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 0.02
0 0
0.3 0
0.64 12.47
Milk, Non Fat Skim or0 Fat Free Beef, Ground, 95% Lean0.2 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,0 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 0.01 0.04
0.04
0.02 0
0.36 0.65
0.59 1.42
93
Omega-6(g) 0
Bacon, Turkey, Cooked 0.97 Mayonnaise, Low Calorie 2.88 Mustard, Yellow 0.07
LIPTON Green Tea with0 Citrus, Diet SARGENTO Deli Style0 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin0 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground0
LIPTON Green Tea with0 Citrus, Diet CLASSICO Pasta Sauce,0 Di Napoli, Tomato & Basil Milk, Non Fat Skim or0 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 0 0.08 Nuts,0
12.47
0 0.02 0
0 4.37 2
0 18.91 1
0 0
0 0 0
0 0 0
0 0 3
QUAKER Rice Cakes,0 Caramel Corn Peanut Sodium Banana Butter, Low2.19
0.01
0.94
1.25
0.05
0.03
3.07
14.43
94
Omega-6(g) 0
Omega-3(g) 0 0.06 0
Diet Fiber(g) 0 0 0
Sugar(g) 0 0 17.42
Bacon, Turkey, Cooked 0.97 Yogurt, Plain, Non Fat0.01 (13 grams protein per 8 ounces) Total 8.47
0.94
36.42
101.99
Water(L) 0.47
Alcohol(g) 0 0 0 0 0
FLAV-R-PAC Peppers,0 Red and Green, Strips, Frozen Onions, Chopped, Frozen 0.05 Cheese, Colby 0.01
0 0 0
0.02 0 0
0.01 0.11 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 0.03
0 0
0 0.11
0.01 0.45
Milk, Non Fat Skim or0.22 Fat Free Beef, Ground, 95% Lean0.06 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,0 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 0.03 0.05
0.04
0.15
0.15
0.1
0 0
0.01 0.02
0.01 0.01
95
Water(L) 0.47
Alcohol(g) 0 0 0 0 0
Ribo(mg) 0 0.04 0 0 0
Bacon, Turkey, Cooked 0.01 Mayonnaise, Low Calorie 0.02 Mustard, Yellow 0.01
LIPTON Green Tea with0 Citrus, Diet SARGENTO Deli Style0 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin0 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground0
LIPTON Green Tea with0 Citrus, Diet CLASSICO Pasta Sauce,0 Di Napoli, Tomato & Basil Milk, Non Fat Skim or0.22 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 0.24 0.16 Nuts,0
0.11
0.45
0 0 0
0 0.03 0
0 0.05 0
0.5 0.5
0 0 0
0 0 0
0 0 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Sodium Banana Butter, Low0
0.01
0.02
0.09
0.04
0.09
96
Water(L) 0.47
Alcohol(g) 0 0 0
Bacon, Turkey, Cooked 0.01 Yogurt, Plain, Non Fat0.19 (13 grams protein per 8 ounces) Total 2.88
0.73
2.24
Niacin(mg) 0
FLAV-R-PAC Peppers,0 Red and Green, Strips, Frozen Onions, Chopped, Frozen 0.08 Cheese, Colby 0.03
0.04 0.02 0
0 0.24 0
8.5 5.1 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 0.12
0.03 0.09
0 1.23
3.6 12.25
Milk, Non Fat Skim or0.23 Fat Free Beef, Ground, 95% Lean5.05 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,4 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 0.04 0.32
0.35
2.1
5.95
24
0.01 0.04
0 0
8.7 8.1
97
Niacin(mg) 0
Bacon, Turkey, Cooked 0.56 Mayonnaise, Low Calorie 0 Mustard, Yellow 0.08
LIPTON Green Tea with0 Citrus, Diet SARGENTO Deli Style0 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin0 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground0
LIPTON Green Tea with0 Citrus, Diet CLASSICO Pasta Sauce,0 Di Napoli, Tomato & Basil Milk, Non Fat Skim or0.23 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 0 0.17 Nuts,0
0.09
1.23
12.25
0 0.08 0
0 0 0
0 5.46 0
0 0
0 0 0
0 0 0
0 0 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Sodium Banana Butter, Low2.14
0.07
11.84
0.78
0.43
23.6
98
Niacin(mg) 0
Bacon, Turkey, Cooked 0.56 Yogurt, Plain, Non Fat0.28 (13 grams protein per 8 ounces) Total 14.15
1.52
6.67
182.52
Vit C(mg) 0
FLAV-R-PAC Peppers,6 Red and Green, Strips, Frozen Onions, Chopped, Frozen 1.65 Cheese, Colby 0
0 0.17 0
1 74.84 0
17.5 281.8 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 3.06
0 2.94
7.5 149.45
112.33 499.8
Milk, Non Fat Skim or0 Fat Free Beef, Ground, 95% Lean0 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,0 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 0.84 7.4
0.17
0 0
7.5 22.68
150.6 449.82
99
Vit C(mg) 0
LIPTON Green Tea with0 Citrus, Diet SARGENTO Deli Style0 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin0 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground0
60.06
200
LIPTON Green Tea with0 Citrus, Diet CLASSICO Pasta Sauce,6 Di Napoli, Tomato & Basil Milk, Non Fat Skim or0 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 0 8.37 Nuts,0
500
2.94
149.45
499.8
0 0 0
0 5.46 0
0 98.28 0
0 0
0 0 0
0 0 0
0 0 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Sodium Banana Butter, Low0
10.27
3.54
75.52
100
Vit C(mg) 0
Bacon, Turkey, Cooked 0 Yogurt, Plain, Non Fat2.04 (13 grams protein per 8 ounces) Total 45.85
7.3
594.03
3,407.33
Alpha-T(mg) 0
Bacon, Turkey, Cooked 0.16 Eggs, Fried Oil, Olive 0.6 0.65
FLAV-R-PAC Peppers,0 Red and Green, Strips, Frozen Onions, Chopped, Frozen 0 Cheese, Colby 0.08
3.5 7.37 0
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 0.1
3 298.9
0 0.07
2.7 26.95
Milk, Non Fat Skim or0.02 Fat Free Beef, Ground, 95% Lean0.31 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,0 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 0.05 0.29
5.95
2.41
18.71
100
1.8
5.4 5.4
0.12 0.15
2.1 5.94
101
Alpha-T(mg) 0
Bacon, Turkey, Cooked 0.16 Mayonnaise, Low Calorie 0.64 Mustard, Yellow 0.05
LIPTON Green Tea with0 Citrus, Diet SARGENTO Deli Style0 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin0 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground0
150
1.44
60
9.88
0.89
LIPTON Green Tea with0 Citrus, Diet CLASSICO Pasta Sauce,0 Di Napoli, Tomato & Basil Milk, Non Fat Skim or0.02 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 0 0.33 Nuts,0
60
1.44
298.9
0.07
26.95
7.11 10.92 20
0 0.22 1.44
2.37 9.1 0
0 0
50.07 50.07 0
0 0 0
10.01 10.01 0
QUAKER Rice Cakes,0 Caramel Corn Peanut Sodium Banana Butter, Low1.23
6.08
0.29
25.44
0.12
5.9
0.31
31.86
102
Alpha-T(mg) 0
Bacon, Turkey, Cooked 0.16 Yogurt, Plain, Non Fat0 (13 grams protein per 8 ounces) Total 4.66
1,994.52
14.13
308.82
Potas(mg) 4.74
Bacon, Turkey, Cooked 63.2 Eggs, Fried Oil, Olive 69.92 0.05
FLAV-R-PAC Peppers,0 Red and Green, Strips, Frozen Onions, Chopped, Frozen 62 Cheese, Colby 36
0.03 0.87 0
6 171.23 320
LA TORTILLA SMART0 & DELICIOUS Tortilla, Whole Wheat, 100 Calorie Salsa, Red, Uncooked 47.1
0.04 1.03
132.9 102.9
Milk, Non Fat Skim or382.2 Fat Free Beef, Ground, 95% Lean295.97 Meat / 5% Fat, Patty, Broiled OROWEAT Buns,0 Hamburger, 100% Whole Wheat, 4 Count Lettuce, Iceberg Tomatoes, Red 42.3 127.98
5.47
55.28
340
0.05 0.09
3 2.7
103
Potas(mg) 4.74
Bacon, Turkey, Cooked 63.2 Mayonnaise, Low Calorie 3.2 Mustard, Yellow 20.7
LIPTON Green Tea with60 Citrus, Diet SARGENTO Deli Style0 Cheese, Colby Jack, Sliced BARILLA Pasta, Thin0 Spaghetti, Whole Grain, Dry LOUIS RICH Turkey, Raw Ground0
125
70
LIPTON Green Tea with60 Citrus, Diet CLASSICO Pasta Sauce,0 Di Napoli, Tomato & Basil Milk, Non Fat Skim or382.2 Fat Free Water, Tap Apple, Medium PLANTERS Mixed, Unsalted Water, Bottled Water, Bottled 2.37 194.74 Nuts,0
120
310
1.03
102.9
0 0.07 0
7.11 1.82 0
0 0
0 0 0
10.01 10.01 30
QUAKER Rice Cakes,0 Caramel Corn Peanut Sodium Banana Butter, Low107.04
0.47
2.72
422.44
0.18
1.18
104
Potas(mg) 4.74
Bacon, Turkey, Cooked 63.2 Yogurt, Plain, Non Fat578.33 (13 grams protein per 8 ounces) Total 2,962.48
12.78
3,030.5
105
Item Name
Meal
Quantity
Wt(g)
Kcal(kcal) 83.3
Milk, Non Fat Skim orBreakfast Fat Free Water, Bottled Breakfast
8 fluid ounce(s) - 8 fl oz245 is 1 cup 16.9 fluid ounce(s) 1 cup(s) 500.66 234
0 166.14
108.39
TUNA HELPER PastaLunch Mix, Cheesy, Prepared Peas and Carrots, Frozen,Lunch Boiled, Drained CAMPBELL'S Soup,Lunch Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea withLunch Citrus, Diet Apple, Medium Lunch
300
1 cup(s)
160
76.8
0.5 cup(s)
124
60
498.55
1 item(s) - 1 item is 1182 medium apple (3 in. diameter) 8 fluid ounce(s) - 1 can 3 ounce(s) 1 tablespoon(s) 236.32 85.05 13.6
94.64
PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen
Beans, Boiled
Kidney,
Red,Dinner
224.79
UNCLE BEN'S READYDinner RICE Whole Grain Brown Water, Bottled Snacks
240
500.66
106
Item Name
Meal
Quantity
Wt(g)
Kcal(kcal) 83.3
Milk, Non Fat Skim orBreakfast Fat Free Water, Bottled Water, Bottled Water, Bottled Breakfast Snacks Snacks
8 fluid ounce(s) - 8 fl oz245 is 1 cup 16.9 fluid ounce(s) 16.9 fluid ounce(s) 16.9 fluid ounce(s) 500.66 500.66 500.66
0 0 0 125.16
Parfait, Yogurt, Fruit and Snacks Granola, Low Fat Crackers, Saltines, WholeSnacks Wheat, Includes MultiGrain Cheese, Cheddar, Diced Snacks Grapes, Red or Green Snacks
55.72
28.35 151
2,074.63
Item Name
Protein(g)
Carb(g) 12.15
Fat(g) 0.2
0 28.08
0 3.56
0 0.73
28.7 35
0.17 12
0.02 3
TUNA HELPER Pasta13 Mix, Cheesy, Prepared Peas and Carrots, Frozen,4.94 Boiled, Drained CAMPBELL'S Soup,1 Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea with0 Citrus, Diet
16.19
0.67
0.12
2.5
0.5
107
Item Name
Protein(g)
Carb(g) 12.15
Fat(g) 0.2
Milk, Non Fat Skim or8.26 Fat Free Water, Bottled Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen Beans, Boiled Kidney, 0 0.47 0 17.08 0 4.05
Red,15.35
UNCLE BEN'S READY5 RICE Whole Grain Brown Water, Bottled Water, Bottled Water, Bottled 0 0 0
39
0 0 0 23.63
0 0 0 1.5
0 0 0 0.78
Parfait, Yogurt, Fruit and 5.01 Granola, Low Fat Crackers, Saltines, Whole1 Wheat, Includes MultiGrain Cheese, Cheddar, Diced 7.06 Grapes, Red or Green 1.09
9.56
1.5
312.67
51.68
13.28
Item Name
Mono Fat(g)
Trans Fat(g) 0
Chol(mg) 4.9
108
Water, Bottled
0 1.31
0 0
0 0
0.01 0
0 1.5
0 15
TUNA HELPER Pasta0 Mix, Cheesy, Prepared Peas and Carrots, Frozen,0.06 Boiled, Drained CAMPBELL'S Soup,0.5 Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea with0 Citrus, Diet Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen Beans, Boiled Kidney, 0.01 0 0.42 8.61 0.03
0.32
1.5
0 0 0 0.05 0 0
0 0 42.53 0 0 0
Red,0.07
UNCLE BEN'S READY0 RICE Whole Grain Brown Water, Bottled Water, Bottled Water, Bottled 0 0 0
0 0 0 0.18
0 0 0 0
0 0 0 4.47
Parfait, Yogurt, Fruit and 0.46 Granola, Low Fat Crackers, Saltines, Whole0.39 Wheat, Includes MultiGrain Cheese, Cheddar, Diced 2.66 Grapes, Red or Green 0.01
1.01
0.27 0.07
0 0
29.77 0
109
Item Name
Mono Fat(g)
Trans Fat(g) 0
Chol(mg) 4.9
0 0.01
0 0
0 4.9
9.61
1.56
106.56
Item Name
Omega-6(g)
Omega-3(g) 0
Diet Fiber(g) 0
Sugar(g) 12.47
0 0.04
0 3.98
0 0.63
0 0
1.34 1.25
21.46 6
TUNA HELPER Pasta0 Mix, Cheesy, Prepared Peas and Carrots, Frozen,0.26 Boiled, Drained CAMPBELL'S Soup,0 Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea with0 Citrus, Diet Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen Beans, Boiled Kidney, 0.08 0 0.13 2.58 0.06
0.06
4.96
6.98
18.91 0 0 0 0 0.57
Red,0.19
110
Item Name
Omega-6(g)
Omega-3(g) 0
Diet Fiber(g) 0
Sugar(g) 12.47
Milk, Non Fat Skim or0 Fat Free Water, Bottled Brown Water, Bottled Water, Bottled Water, Bottled 0 0 0 0
0 0 0 0.02
0 0 0 1.64
0 0 0 17.4
Parfait, Yogurt, Fruit and 0.16 Granola, Low Fat Crackers, Saltines, Whole0.9 Wheat, Includes MultiGrain Cheese, Cheddar, Diced 0.16 Grapes, Red or Green 0.06
0.11
0.1 0.02 0
0 1.36 0
2.09
39.09
120.41
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0.11
Ribo(mg) 0.45
Milk, Non Fat Skim or0.22 Fat Free Water, Bottled 0.5
0 0
0 0.18
0 0.04
0 0
0.04 0.3
0.05 0.25
TUNA HELPER Pasta0 Mix, Cheesy, Prepared Peas and Carrots, Frozen,0.14 Boiled, Drained CAMPBELL'S Soup,0.11 Cream of Mushroom,
0.36
0.1
111
Item Name
Water(L)
Alcohol(g) 0
Thiamin(mg) 0.11
Ribo(mg) 0.45
Milk, Non Fat Skim or0.22 Fat Free Water, Bottled 98% Fat Free, Condensed LIPTON Green Tea with0 Citrus, Diet Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen Beans, Boiled Kidney, 0.16 0.24 0.07 0 0.15 0.5
0 0 0 0 0 0
Red,0.12
UNCLE BEN'S READY0 RICE Whole Grain Brown Water, Bottled Water, Bottled Water, Bottled 0.5 0.5 0.5
0.09
0 0 0 0
0 0 0 0.1
0 0 0 0.26
Parfait, Yogurt, Fruit and 0.12 Granola, Low Fat Crackers, Saltines, Whole0 Wheat, Includes MultiGrain Cheese, Cheddar, Diced 0.01 Grapes, Red or Green 0.12
0.06
0.03
0 0 0
1.9
2.24
112
Item Name
Niacin(mg)
0 0.01
0 0
0 14.04
0.06 0
0 0
1.81 0
TUNA HELPER Pasta4 Mix, Cheesy, Prepared Peas and Carrots, Frozen,1.85 Boiled, Drained CAMPBELL'S Soup,0 Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea with0 Citrus, Diet Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen Beans, Boiled Kidney, 0.17 0 3.32 0 0.63
0.14
41.6
0 0 1.34 0 0 0
Red,1.02
UNCLE BEN'S READY5 RICE Whole Grain Brown Water, Bottled Water, Bottled Water, Bottled 0 0 0
27.2
0 0 0 0.35
0 0 0 1.31
0 0 0 114.73
Parfait, Yogurt, Fruit and 1.06 Granola, Low Fat Crackers, Saltines, Whole0.62 Wheat, Includes Multi-
0.03
16.66
113
Item Name
Niacin(mg)
Milk, Non Fat Skim or0.23 Fat Free Water, Bottled Grain Cheese, Cheddar, Diced 0.02 Grapes, Red or Green 0.28 0
0.24 0 1.23
1.51
5.34
626
Item Name
Vit C(mg)
0 0
0 0
0 0
0 0
0 0
0 500
TUNA HELPER Pasta0 Mix, Cheesy, Prepared Peas and Carrots, Frozen,12.96 Boiled, Drained CAMPBELL'S Soup,0 Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea with0 Citrus, Diet Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola 8.37 0 0 0
761.6
15222.4
0 0 2.64 0
5.46 0 0 0
98.28 0 0 0
114
Item Name
Vit C(mg)
Milk, Non Fat Skim or0 Fat Free Water, Bottled Turnip Greens, Frozen Beans, Boiled Kidney, 0 43.95
0 0 0
0 506.76 0
0 10141.76 0
Red,2.12
UNCLE BEN'S READY0 RICE Whole Grain Brown Water, Bottled Water, Bottled Water, Bottled 0 0 0
0 0 0 0.15
0 0 0 44.7
0 0 0 171.35
Parfait, Yogurt, Fruit and21.31 Granola, Low Fat Crackers, Saltines, Whole0 Wheat, Includes MultiGrain Cheese, Cheddar, Diced 0 Grapes, Red or Green 4.83
0.17 0 2.94
8.84
1,697.08
27,517.12
Item Name
Alpha-T(mg)
Calcium(mg) 298.9
Iron(mg) 0.07
Magn(mg) 26.95
50.07 21.06
0 2.11
10.01 63.18
18.12 100
0.68 1.08
11.6 0
115
Item Name
Alpha-T(mg)
Calcium(mg) 298.9
Iron(mg) 0.07
Magn(mg) 26.95
Milk, Non Fat Skim or0.02 Fat Free Water, Bottled Mix, Cheesy, Prepared Peas and Carrots, Frozen,0.83 Boiled, Drained CAMPBELL'S Soup,0 Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea with0 Citrus, Diet Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen Beans, Boiled Kidney, 0.33 0 0.34 2.37 0 0
50.07
10.01
36.8
1.5
25.6
20
Red,0.05
UNCLE BEN'S READY0 RICE Whole Grain Brown Water, Bottled Water, Bottled Water, Bottled 0 0 0
1.08
0 0 0 0.73
Parfait, Yogurt, Fruit and 0.37 Granola, Low Fat Crackers, Saltines, Whole0.17 Wheat, Includes MultiGrain Cheese, Cheddar, Diced 0.08 Grapes, Red or Green 0.29
0.72
9.8
204.4 15.1
0.19 0.54
7.94 10.57
116
Item Name
Alpha-T(mg)
Calcium(mg) 298.9
Iron(mg) 0.07
Magn(mg) 26.95
50.07 298.9
0 0.07
10.01 26.95
1,632.51
17.16
406.36
Item Name
Potas(mg)
Zinc(mg) 1.03
Sodium(mg) 102.9
0 2.34
10.01 9.36
0.08 0
3.99 820
TUNA HELPER Pasta290 Mix, Cheesy, Prepared Peas and Carrots, Frozen,252.8 Boiled, Drained CAMPBELL'S Soup,550 Cream of Mushroom, 98% Fat Free, Condensed LIPTON Green Tea with63.37 Citrus, Diet Apple, Medium PEPSI Soda, Diet Cola Tilapia, Raw Oil, Canola Turnip Greens, Frozen Beans, Boiled Kidney, 194.74 20 256.85 0 301.76
0.72
108.8
480
126.75
Red,713.31
15
117
Item Name
Potas(mg)
Zinc(mg) 1.03
Sodium(mg) 102.9
Milk, Non Fat Skim or382.2 Fat Free Water, Bottled Brown Water, Bottled Water, Bottled Water, Bottled 0 0 0 0
10.01
0 0 0 1.33
Parfait, Yogurt, Fruit and 281.61 Granola, Low Fat Crackers, Saltines, Whole30.94 Wheat, Includes MultiGrain Cheese, Cheddar, Diced 27.78 Grapes, Red or Green 288.41
0.2
169.96
10.27
2,324.39
118
Nov 05, 2012 Kenyatta Davis, kcombest2@aol.com Profile: Kenyatta, 3 Day Average Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total:
kCal Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: 2377 2049 2634 -585
119
Intake C
NUTRIENT
Unit
RDA/AI
UL
B
Deficient <70% Excess >120%
E=(AC)
F=(B-D)
Overcame deficiency Overcame excess
-0.82 -176.07 -12.35 -60.39 -3.85 12.3 9.15 -2.59 -0.64 -0.46 -1.21 -3.65 -0.42 -4.11 -410.03 3.4 -8.67 -711.4 0.06 -384.67 -1.88 -145.33 -1412 -4.3 800.34
Kcals g g
g
MACRONUTRIENTS
g g g
g
MINERALS
120
121
122
List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2
Trail Mix
Banana
Orange
Apple
Fish
Mixed Nuts
0.5 cup(s)
Medium
Medium
1 cup(s)
Medium
3 ounce(s)
0.5 cup(s)
1 cup(s)
1 ounce(s)
DAY 1
1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0
DAY 2
1.0
1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.0
1.0
DAY 3
1.0
Total Used
1.0
2.0
1.0
1.0
9.0
3.0
1.0
2.0
4.0
1.0
123
124
10
Trial Mix: I had trail mix one time for a snack on day three of the diet analysis. This super food is a good source of protein, CHO, riboflavin, folate, iron and potassium and an excellent source of n-6, niacin, magnesium, and zinc. I used this food because it has a lot of nutrient sources, and it helps support a healthy heart because it is a good source of the minerals for the D.A.S.H plan. Also it is a good on the go meal that can be bought almost anywhere.
Orange: I ate one orange for lunch on day one of my diet analysis. This super food is a good source of fiber, zinc, and riboflavin and an excellent source of B6, and Vitamin C. I chose this food because it is an excellent whole food choice that functions as an antioxidant that helps my body immune system.
Mixed Nuts: I ate mixed nuts once on the third day for a snack. This food does not have a good or an excellent source on my super food quality chart
125
because I did not have a good quantity of the food, but I choose this as my supper food because it is a good protein and fat source.
Yogurt Parfait with low fat granola: I ate this supper food one time for a snack. This food is a good source of calcium and zinc and an excellence source of folate, B12, B6, Vitamin A & C and riboflavin. I choose this food because it is an excellence source vitamin C and a good source of calcium. This food will help me achieve my calcium intake goal and has good immune system and genetics health benefits.
Fish: I ate this food once for dinner because, this food is a good source of B6, and Vitamin D, and it is an excellence source of omega 3, niacin, B12 and protein. I chose this super food because it is a good source to meet my omega 3 intake, and it is a low fat source of protein and it is a good source of eicosanoids.
126
Banana: I ate this super food twice, once for breakfast and once for a snack. This food is a good source of CHO, fiber and Vitamin C, and an excellence source of B6. I chose this super food because it is also a good on the go food, which has a good and excellent source of nutrients.
Tuna Salad with Egg: I had this food twice for lunch. This food is a good source of protein, excellence source of n-6, n-3, niacin, B6 and B12. I choose these foods because it is excellence source of omega 3, and I can take a sandwich are salad to go, and I dont have to cook it.
Apples: I ate this food three times once for lunch and twice for a snack. This food is an good source of CHO, fiber and Vitamin C&A.
127
I selected this as my super food because it is a good source of fiber and I try to eat an apple a day to help with my fiber intake.
Honey Nut Cheerios: I had this super food for breakfast twice and for a snack twice. This food is a good source of calcium and an excellence source of riboflavin, niacin, B6, B12, folate, Vitamin A, iron, and zinc. I chose this super food because it is truly a super food; it is an excellence why to get most of my vitamins and minerals, and it is a low fat food.
Non Fat Milk: I had milk nine times, every day for breakfast and at all of my snacks. This super food is a good source of protein, thiamin, vitamin D and zinc and it is an excellent source of riboflavin, B12, and Vitamin D. This super food is one of my choices because it is an excellent why to get my daily intake of vitamin D and calcium.
128
its way out through the center of the stalk 10-15 months after planting, eventually producing the terminal inflorescence which will later bear the fruit. Each stalk produces one huge flower cluster and then dies. New stalks then grow from the rhizome. Banana plants are extremely decorative, ranking next to palm trees for the tropical feeling they lend to the landscape. Stalks of bananas are usually formed in the late summer and then winter over. In March they begin "plumping up" and may ripen in April. Occasionally, a stalk will form in early summer and ripen before cold weather appears. The fruit can be harvested by cutting the stalk when the bananas are plump but green. For tree-ripened fruit, cut one hand at a time as it ripens. Once harvested the stalk should be hung in a cool, shady place. Since ethylene helps initiate and stimulate ripening, and mature fruit gives off this gas in small amounts, ripening can be hastened by covering the bunch with a plastic bag. Interesting facts from my research on Bananas is the many health benefits that the creamy rich, and sweet, fruit promotes. Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis. Men who ate diets higher in potassium-rich foods, as well as foods high in magnesium and cereal fiber, had a substantially reduced risk of stroke. A study published in the Archives of Internal Medicine also confirms that eating high fiber foods, such as bananas, helps prevent heart disease. In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. At my local grocery market wincos bananas are available year round and the price of bananas is 67 cents a pound.
130
Introduction
Minutes to Prepare: 20 Minutes to Cook: 200 Number of Servings: 8
Ingredients
3-3/4cupscoldfat-freemilk,divided 2 pkg. (4-serving size each) JELL-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding&PieFilling 32 Reduced Fat NILLA Wafers 2 bananas, sliced 2 cups thawed COOL WHIP FREE Whipped Topping
Directions
Pour 3-1/2 cups of the into large bowl. Add Pudding mixes. Beat with whisk 2 minutes or until well blended. Let stand 5 minutes. Arrange layer of wafer on bottom and up side of 2 quart serving bowl, drizzle with 2 tbsp. of the remaining milk. Add layer of banana slices, top with 1/3 of the pudding. Repeat layers, drizzling wafer layer with remaining milk and ending with pudding. Refrigerate 3 hours or until ready to serve.
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Part 6: My Plate
Based on a 2377 calorie pattern
Goal* Grains 8.0 oz. eq. tips Actual 6.3 oz. eq. 78.6% % Goal
Vegetables
tips
73.4%
Fruits
tips
125.4%
Dairy
tips
126.1%
Protein Foods
tips
133%
Empty Calories
362.0
207.7
57.4%
GRAINS My goal for grains based on the my plate analysis is 8.0 oz., actual is 6.3oz. and my percent is 78.6. I think that the DRI goals and the my plate analysis is of good quality in regards to the information they provide. I did not reach my goal of grains but it was by a couple of percent. If I add at least 50% of my grains to whole I should be okay in regards to fiber intake. VEGETABLES My goal is 3.0 cups, my actual is 2.2 cups and my percent goal is 73.4%. I think that the quality of the my plate analysis is helpful when it comes to giving you a visual on what
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foods you need to add to accomplish your goals. The DRI goals are great when it comes to detail on the different vitamins, minerals, and macronutrients that I need to add to accomplish my goals. Vegetables are very important to my diet thats where I get my different vitamins from. I was a bit low on the my plate vegetable goal. So I will Incorporate different kinds of vegetables such as dark green, orange, beans, and starchy vegetables. FRUITS My goal is 2.0 cups, actual is 2.5 cups and percent is 125.4. I dont have to change anything because I was only .5 over on fruits. Thats great because like fruits are also a good whole food choice to get vitamins and minerals from and I need fruits in my diet to have a nutrient dense diet. DAIRY My goal is 3.0 cups, actual is 3.8 cups and percent is 126.1%. Including dairy is a great way to get Vitamin D and calcium in my diet. I will have to cut back on dairy a bit because I was over my goal by 6%. I will use less cheese in my diet. PROTEIN My goal is 6.5 oz., actual is 8.6oz. and percent is 133. I was over in protein so I will have to eat less portion of my protein to achieve my goal. I just have to make sure that I choose meats that our lean fish and nuts to my diet to have a diet that is low in saturated fat. EMPTY CALORIES My goal is 362.0, actual 2.07.7, and percent is 57.4%. I was under my goal but thats ok because I want to eat whole foods that contain no empty calories so I would continue to choose whole foods and nutrient dense foods to my diet. I also do not drink soda or juice
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so that is another reason why I was under in this part of the my plate food analysis because soda and juice contain a lot of empty calories.
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Americans consume 300 more calories per day than we did 30 years ago. Almost 50 percent of those calories come from sugary drinks, making them a major contributor to the obesity epidemic. How does this add up? Drinking just one 20-ounce bottle of soda each day for a year can result in gaining 25 extra pounds. (Kaiser P). Soda is the top source of sugar in the American diet. U.S. teens drink twice as much soda as milk. Americans spend $56 billion annually on sugary soft drinks. Sugary drinks do not make you feel full, and may actually make you hungrier a few hours after drinking them. Instead of sugary drinks, try drinking water. If you drink water with meals and in between meals you will consume less calories and you will feel full because water quenches thirst. Also we need water to replenish our body and prevent dehydration.
If we replace sugary drinks with water well not along lose weight but it well help out with obesity and disease prevention. Sugary drinks contain extra calories that provide little nutrition and can lead to unwanted weight gain. Being overweight and/or obese increases the risk of many chronic diseases, including: high blood pressure, heart disease, cancer, stroke and type 2 diabetes. Drinking a lot of sugary drinks can also lead to tooth decay - even diet drinks contain acid that can cause cavities. In addition, drinks with added sugar often replace healthy choices like low-fat milk which is a good source of calcium and vitamin D. This can lead to the development of osteoporosis, a decrease in bone density. Make smart drink choices...try the
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following tips: When thirsty, think water first. Drink water when eating out its free! Drink 100% juice in limited amounts or mix juice with seltzer water. Make flavor infused water by adding lemons, limes, berries, cucumbers, mint leaves or other natural flavors for a refreshing treat. Choose unsweetened coffee or tea and lightly flavor it yourself. Cut portion sizes of sugarsweetened drinks by choosing a small instead of a large. My opinion, of including juices in a meal instead of water is that it is no healthy at all. Juices contain a lot of empty calories and sugar so it is not good to have juices or sodas. Yes juices have Vitamin C but the amount of sugar that it contains is not worth it. I will eat fresh raw fruit instead not only do I get the nutrient that I need, I will consume less empty calories and in the end maintain my weight. Drinking water is the better choice for me 0 calories and I can have as much as I want and dont have to worry about ever becoming dehydrated or graining unwanted weight. In WB1 and WB4 I did not have a low consumption because I included water with meals and with my snacks. With my family history of diabetes I learn early that soda and juices was not good for me. I also drink water because I want to stay hydrated and I dont want to experience a heat stroke.
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Part 8: Fiber
Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes is best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Some fiber is used as an energy source for colonic bacteria. There is to types of fiber dietary fiber which includes soluble fiber and insoluble fiber. Soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. A high-fiber diet has many benefits, which include: Normalizes bowel movements by increases the weight and size of your stool and softening it. A bulky stool is easier to pass, decreasing your chance of constipation. Also it helps maintain bowel health by lowering your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Dietary fiber also lowers cholesterol levels because soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Helps control blood sugar levels by slowing the absorption of sugar blood Aids in achieving healthy weight because High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to
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overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. When adding fiber to my diet I will not drink juice instead of water because it will not help with constipation. In fact it will make you constipated, so when eating a high fiber diet you must drink plenty of water to help the fiber dissolve and pass through your system. In my WB1and WB4 I was not deficient in fiber because I included foods that were high in fiber.
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As you can see from my profile I am not at a healthy BMI, Im always on the go and I have kids to take care of so I have not been taking that good of care of myself because I did not have the knowledge that I have today. I was pre diabetic after I had my 2nd child and did not really take it seriously until my mom started to have health problems because of her type 2 diabetes. I have a family history of high blood pressure, diabetes, and cancer. My maternal grandmother and mother died from cardiovascular disease and diabetes. My maternal grandfather died from cancer and my paternal grandmother has type 2 diabetes. My father has high blood pressure and he is trying to change his life because he is not ready to die. I need at least 150-299 minutes of physical activity a week to get health benefits and maintain weight. I am not meeting my activity requirements but a plan to get at least 200 minutes of physical activity a week to get health benefits and maintain weight. I will achieve my goal by
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divide my physical activity into 10 minute parts t throughout the day because I have a busy life with kids, work, and school. I will do this by walking to the local stores, taking the stairs instead of the elevator and walking on breaks at work. Wellness is important to me because I have a family history of health problems and most of my family doesnt make it pass late 50s. I have kids and I want to be here for them, I want to see my grandchildren and great-grandchildren. I want to teach my children and family about wellness so they too can pass on the knowledge so we can beak the chain of living a unhealthy lifestyle and not making it pass to see 60. I learn a lot from this nutrient class how to eat right, Foods that contains vitamins and minerals etc. The most important information that I have learn from this nutrient class that will help me 20 years from now is how to life a healthy life style. This class taught me that I could plan meals that are nutritious but convey pleasure that is fitting to my tastes, personality, life style and my budget. Meals that are very easily to prepare and dont take that much time to cook and how to included whole and functional foods to plan my diet because they are considered to form the basis of a nutritious diet and provide health benefits. This class also taught me about a nutrient dense diet that includes foods such as fruits, vegetables, whole grains, seafood, meat and 1% milk. With everything that I have learned I know I can make it well pass 60.
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Wellness Strategies
CHO 1. 2. 3. 4. 5. Eat 6.5 ounces of Grains daily. Let 50% of my grains come from 100% whole wheat. Replace white bread and white rice with 100% whole wheat bread and brown rice Choose grains that have 3grams of dietary fiber or more. Stay away from high sugar grains.
PRO 1. 2. 3. 4. 5. Eat 6.5 ounces of protein a week. Eat lean meats such as chicken breast, lean turkey breast, and fish. Bake meats instead of frying them. Eat 8 ounces of fish a week. Include nuts in my diet.
LIPIDS 1. 2. 3. 4. 5. Eat less saturated fat Use canola and olive oil instead of vegetable oil. Try to avoid trans-fat. Eat more monounsaturated and polyunsaturated fat. Eat the DRI of Omega-6 and Omega-3 fatty acids.
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FLUIDS 1. 2. 3. 4. 5. Drink at least 32 ounces of water a day. Choice none or low calorie drinks such as diet soda or plain coffee. Drink nonfat milk instead of whole milk Do not drink soda and fruit juices they contain a lot of sugar and empty calories. Do not drink energy drinks in place of meals.
ACTIVITY 1. Recruit a partner for support and encouragement. 2. Get at least 150-299 minutes of physical activity a week to get health benefits and maintain weight. 3. Try a physical activity that I havent done before like water aerobics, keep it interesting and have fun. 4. Divide my physical activity into 10 minute parts throughout the day. 5. Join a walking group in the neighborhood or at work.
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BIBLIOGRAPHY
1. http://www.crfg.org 2. http://www.whfoods.org/images/banner_bg.png 3. https://healthy.kaiserpermanente.org/. 4. Nutrition Concepts & Controversies,(2012) My Plate Update, 12th Edition. Sizer and
Whitney
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