Angela Meshamel

Spring Semester 2013 Mount San Antonio College

NF 25 Betty Crocker

Table of Contents
Quality Levels ......................................................................................................................................... 2 My Nutrition Profile ................................................................................................................................ 3 Perfect Plan Analysis............................................................................................................................... 4 Perfect Plan Analysis Response............................................................................................................... 5 Super Foods ............................................................................................................................................ 6 Super Foods Usage............................................................................................................................. 7-10 Farm to Table................................................................................................................................... 11-12 My Plate ............................................................................................................................................... 13 Water............................................................................................................................................... 14-15 Fiber................................................................................................................................................. 16-17 My Wellness Life .............................................................................................................................. 18-19 Works Cited .......................................................................................................................................... 20 Appendix 1: WB1 ............................................................................................................................. 21-38 Appendix 2: WB4 ............................................................................................................................. 39-58

1. Quality Levels
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.23 248.9 5.398 27 2.6 SKIP 24 SKIP 1.1 0.11 0.1 0.1 1.4 0.12 0.24 40 6.5 1.5 70 1.5 2.2 0.22 0.2 0.2 2.8 0.24 0.48 80 13 3 140 3 260 3 72 940 1.8 SKIP

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.46 497.8 10.796 54 5.2

Water Kcals
PROTEIN

L Kcal

2.3 2489

MACRONUTRIENTS
g g
g g g

53.98 270
26

CHO Fiber LIPIDS

Saturated

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium

g
g

11
1.1

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

1 1 14 1.2 2.4 400 65 15

700 15 1300 15 360 4700 9 1500

MINERALS
130 1.5 36 470 0.9

Potassium Zinc Sodium

2. My Nutrition Profile
DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS
NUTRIENT UNIT

RDA/AI
2.3 2489 53.98 270 52 53 24 11 1.1

UL
0 0 0 0 0 0 0 0 0

Intake 0.91

WB1 3-day Analysis Intake vs. Goal (%)

Deficient <80% Excess >120% 40%

Water Kcals
PROTEIN

Kcals g g
g

1734.75 54.62 224.89 11.94 70.79 23.8 7.29 0.8

70% 101% 83% 23% 134% 99% 66% 73%

MACRONUTRIENTS CHO Fiber LIPIDS

Saturated

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1 1 14 1.2 2.4 400 65 15 700 15 1300 15 360 4700 9 1500 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0 0.5 0.4 8.86 0.56 0.54 184.59 102.28 0.09 1035.41 2 461.74 6.85 86.55 870.96 2.84 2073.2 50% 40% 63% 47% 23% 46% 157% 1% 148% 13% 36% 46% 24% 19% 32% 138%

MINERALS

Potassium Zinc Sodium

3. Perfect Plan Analysis

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) A B Deficient <70% Excess >120% 0.91 1734.75 40% 70% WB4 3-day Intake C WB1 vs WB4

NUTRIENT

Unit RDA/AI UL

Intake vs. Intake vs. Goal (%) Intake Goal (%) D E=(A-C) F=(B-D) Forgivable Overcame deficient deficiency Forgivable Overcame excessive excess 230.00% 100.00% 100.00% 105.60% 107.29% 163.00% 72.38% 118.27% 945.45% 207% 303% 258% 306% 300% 180% 1323% 24.93% 83.13% 105% 97.20% 166% 163% 146% 182% 160% -191% -754.25 0.64 -60.22 -43.85 -15.6 6.43 -5.72 -9.6 -1.57 -2.63 -27.31 -3.11 -6.66 -534.54 -757.63 -3.65 453.53 -13.72 -801.91 -18 -498.64 -6006.5 -13.55 -332.31 -190% -30.30% 1.19% -22.30% -84.33% -29.43% 26.79% -52.00% -873% -157% -263% -195% -259% -278% -134% -1166% -24.33% 64.79% -91.47% -61.69% -120% -139% -128% -151% -22.15%

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 Vitamin E Calcium Iron Magnesium Potassium Zinc Sodium

L Kcals g g g g g g g mg mg mg mg mcg mcg mg mcg mcg mcg mg mg mg mg mg mg

2.3 2489 53.98 270 52 53 24 11 1.1 1 1 14 1.2 2.4 400 65 15 700 15 1300 15 360 4700 9 1500

0 0 0 0 0 0 0 0 0 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0

2.82 2489

MACRONUTRIENTS 54.62 101% 53.98 224.89 11.94 70.79 23.8 7.29 0.8 0.5 0.4 8.86 0.56 0.54 184.59 102.28 0.09 1035.41 2 83% 23% 134% 99% 66% 73% 50% 40% 63% 47% 23% 46% 157% 1% 148% 13% 285.11 55.79 86.39 17.37 13.01 10.4 2.07 3.03 36.17 3.67 7.2 719.13 859.91 3.74 581.88 15.72 1263.65 24.85 585.19 6877.41 16.39 2405.51

VITAMINS

MINERALS 461.74 36% 6.85 46% 86.55 24% 870.96 19% 2.84 32% 2073.2 138%

Perfect Analysis For the first three days that I recorded my meals, it was not the healthiest diet. I was over and under a few numbers for what was needed in my body. Considering most of my meals during the three days were fast food, I knew I had to make some changes if I wanted to have a healthy diet. For instance, instead of eating an In-N-Out burger with animal style french fries, I could eat something a bit healthier such as grilled chicken with brown rice. For the WB4 I added my ten super foods consisting of, apples, bananas, almonds, yogurt, avocados, peanut butter, fat free milk, strawberries, brown rice, and baked potatoes. As opposed to the WB1 this helped my diet balance the amount of nutrients I needed to fulfill. I also substituted a few of my snacks. Instead of grabbing a bag of chips with a sandwich, I made a chicken salad with a couple strawberries on the side. As well as the beverages, rather than drinking Dr. Pepper for the most part, I would drink water instead. The differences between my WB1 and WB4 changed drastically and I could tell that my diet was only getting better. I hope to look back at my WB4 over the years and make it a habit to make wise decisions. However, before I entered this class I did not have any interest nor care what I was putting in my body. Now that I am much aware of what substances are what, and how much I need of each, I will remember to keep in mind the harm I am doing to my body the next time I get tempted to grabbing a bag of chips.

4. Super Foods
SUPER FOODS MEAL PLAN USAGE
1 2 3 4 5 6 7 8 9 10

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

Apples

Bananas Almonds

Yogurt

Avocados

Peanut Fat-Free Strawberries Butter Milk

Brown Rice

Baked Potato

1 large

1 large

.25 cups

1 cup

2 cups

2 table spoons

8 oz

4 cups

0.5

1 large

DAY 1
0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 2
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1.0 0.0 0.0 0.0 0.0 0.0 0.0

1.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0

DAY 3

Total Used

1.0 1.0

1.0 2.0

1.0 1.0 3.0

2.0 1.0 1.0

Super Food Usage

Strawberries: I had strawberries three days in a row for snacks during my three day diet. This super food is much healthier to grab and go as opposed to a bag of chips. It is very low in Saturated Fat, Cholesterol and Sodium. It is also contains a good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese. My motivation to eat strawberries as best I can was mainly to help avoid eating chips along with the delicious taste they have.

Yogurt: During my three day diet, I ate yogurt twice in one day and once in another. I try to eat Greek yogurt especially because its high in protein and low in Sodium. However, it does contain additional sugar which isnt as healthy. Therefore, I try to watch how much I eat and what kind of flavor because again, it all depends on it. Although the taste isnt as well as Id like, I know its good for my health.

Fat-Free Milk: In my three day diet, I drank fat free milk almost every morning with cereal. Mainly because I knew the cereal I would eat wasnt the healthiest and tried to

balance it with the milk. This super food beverage is low in Saturated Fat and Cholesterol. It is also a good source of Vitamin B12 and Potassium. Also containing a good amount of Vitamin A, Riboflavin, Calcium and Phosphorus. For the most part this food source is one of the healthiest. My motivation to drink this knew it can help my muscle strength being that I dont usually drink it outside of cereal. Hopefully, I can maintain it and increase from one cup to two.

Baked Potatoes: I ate half of baked potatoes for dinner two days in a row during my three day diet. Reason being, I am always so tempted to eat French fries with every meal, whether it be breakfast, lunch or dinner. So I tried to substitute it for something a bit healthier. This food is very low in Saturated Fat, Cholesterol and Sodium as opposed to French fries. It also contains a good source of Vitamin C. My motivation to eat this super food is again to avoid French fries as much as possible.

Brown Rice: My mother cooked brown rice as a side dish for lunch one day and dinner another. I was never so big on brown rice alone until she added cooked almonds on top. Then, I started enjoying healthier rice. This food is low in Saturated Fat, and extremely low in Cholesterol and Sodium. It also contains a good source of Manganese. My motivation for this super food is to encourage my mother to make this a constant side dish rather than ignoring it.

Almonds: Almonds are actually a big surprise for me. I was never aware that they were as healthy as they are before my nutrition mentioned in class. I always noticed her snacking on them during class but never thought they contained as much nutrients as she explained. For this reason, I ate them for snacks two days

during my three day diet. Surprisingly, this super food is very low in Saturated Fat, Cholesterol and Sodium. My motivation to eat almonds more is mainly to make my teacher proud and prove that I can change my eating habits.

Peanut Butter: Peanut Butter is one of my favorite super foods. Whether it may be with jelly on a sandwich or a side snack with celery. After doing a bit more research on them, I began to increase the amount I ate for breakfast. This super food is low in Sodium, and very low in Cholesterol. It also has a great source of Niacin. My motivation to eat this super foot is to mix it celery that way it gets a little both of their nutrients.

Avocadoes: Avocadoes are also one of my favorite super foods. I always thought they were unhealthy due to guacamole. During my three day diet, I ate avocadoes during every lunch meal. I made a turkey sandwich with avocadoes on the side. This food is very low is Cholesterol and Sodium. It also contains a well source of Dietary Fiber, Vitamin C, and Vitamin E. My motivation to eat avocadoes more is partly because they are so delicious and probably one of the healthiest foods I can enjoy.

Bananas: As far as bananas go, I am a little disappointed I didnt eat as much as I should have. Bananas can be so tasty for a snack. I only ate one banana the entire three day diet, not sure why that was but hopefully it will increase. This super food is very low on Saturated Fat, Cholesterol and Sodium. It is also, like avocado, a

good source of Dietary Fiber. I usually dont get much from Vitamin B6, but bananas do conta in a good portion of it. My motivation is to hopefully increase this particular food.

Apples: I am very big on apples. My grandma is a big fruit person, and apples are probably her favorite. I never used to enjoy apples until I went over almost every weekend and ate apples with her. My mom then started getting really hooked on green apples with caramel dip. Although caramel isnt the healthiest, we try to balance ourselves with a little bit of both. Apples are very low in Saturated Fat, Cholesterol and Sodium. It also contains without surprise a good source of Dietary Fiber and Vitamin C. My motivation to eat an apple a day is to keep those doctors away!

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3. Farm to Table
One extremely important super food that I identified as nutrient dense and bene ficial to ones health are strawberries. Strawberries are the sixth most valuable fruit crop in California, according to the CSC. There is a company residing in California known as the California Strawberry Commission. According to this commission, it is stated that 85% of the strawberries grown come straight from our state alone. According to a source of mine, strawberries are typically able to be harvested year round in our state, therefore rejecting the idea of an actual season. Despite this fact, cold, wet winters result in a slower start for strawberries and may affect the ripening of strawberries, making it uneven. The California climate is a perfect location for harvesting strawberries and provides billions of pounds annually by over 400 family farmers. The north and south vary in strawberry production with differing climates, yet overall, it is a year-round season. In Watsonville and Salinas alone, 793 million pounds of strawberries are picked between the months of April and November. One main distributor of Watsonville is the Ponce family who own Sun Valley and Cal-Pacific Berries. They have been part of the business since 1970. Other big strawberries areas are Santa Maria as well as Southern California. Santa Maria is behind Watsonville with 437 million pounds in the same span of months as well as Southern California with 484 million pounds from January to June. In 2011 alone, 2.1 billion pounds were harvested which totals up to 88% of the nations strawberries at that point. In this state alone, strawberries occupy more than 40,000 acres of land. All strawberries in California are hand picked for quality purposes. The strawberry plants produce fruit all throughout the season and can even be harvested every three days in their peak, according to the CSC. After being picked, the fruits are then taken to coolers and shipped within a 24 hour period to refrigerated trucks. Once reaching their destination, they are washed, sorted, and frozen. In total, 75% of California strawberries are for the fresh market, whereas the other 25% are for the processed market. 16.3% of our strawberries are annually exported as well, primarily to Canada, Mexico, Japan, and Hong Kong. When it comes to news regarding strawberries, there is always something new happening. Considering that May is one of the main months in which strawberry harvesting begins, much of the news is in regards to the quantity. According to a news report

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from CSC, the consumption of strawberries has doubled in the past two decades. What I found most interesting is the fact that Cal Poly is associated with the CSC in some manner with an agricultural program of some sort. Overall, I feel that strawberries have been a huge part of one of my strategies to maintain a healthy diet. For instance, instead of grabbing a bag of chips to take for a snack to school, I grab a couple strawberries. I hope to make this a daily routine and get used to enjoying the fresh taste of strawberries during season.

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4. My Plate
Goal* Actual % Goal 58.5% 128.7% 274.2% 66.6% 200.9% 58.4%

Grains Vegetables Fruits Dairy Protein Foods Empty Calories

9.0 oz. eq.

tips tips tips tips tips

5.3 oz. eq.

3.5 cup eq.

4.5 cup eq.

2.0 cup eq.

5.5 cup eq.

3.0 cup eq.

2 cup eq.

6.5 oz. eq.

13.1 oz. eq.

410.0

239.5

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5. Water
Water is definitely the most important of all beverage drinks. Without wate r I couldnt even begin to describe the lifestyle we would live in but we could not survive. Water plays a huge role in wellness from meal plans to drinking between meals because it helps digest the body. When you are eating any type of meal or even a snack, water helps digest it down to your body faster which causes the need of using the restroom so quickly. I find it very insane when someone can eat a food item without drinking anything after. It not only is unhealthy, but drowns the food faster. Reason being, the food is being chewed and stays stuck in between your throat, when gulping a bottled water it helps remain the level of water fluid your body needs. Water is probably the healthiest beverage offered today. Reason being, it has no calories or any type of health issue. You can drink up to however much you want and your body will still never have enough. For instance, when someone is working out they tend to sweat quite a bit, which leads them to dehydration. This is because you are burning calories which is why you need to regain the amount of water you had before. However, although water is one of the most important beverages we need, it can be very unhealthy and cause diseases depending on the type you eat. If one is drinking tap water or even water from the sink for example, it can be very unhealthy and cause deadly diseases as well. More than five million people die from water diseases every year. Eighty percent of these deaths are caused for children with the age of fourteen and younger due to the type of water being put in their body. African american students in Africa are also involved with the deaths due to the amount of unhealthy water entered in their body. They drink about five gallons of water everyday. Again, although water is very healthy and may not be enough for your boy, the type of water entered in your body can really affect it. My opinion on substituting juices for water is dependent. It really depends on the amount of juice being drank and what kind. My suggestion is to switch often if the taste of water bores you. I usually drink orange juice during breakfast only because it adds a little flavor to the meal and because it is the most important meal of the day. In my WB1 and WB4, I drank water almost everyday for every meal. Ive always been a really big water person so it was never a problem for me to constantly drink it. However, I did get sick one time and threw up liquid. For that reason, I was sent to the hospital to get the water fluids back into me. There they stuck a needle through my skin attached

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to a bag full of water. Overall, water is a very important beverage, but again be careful what type you allow in your body.

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8. Fiber
Fiber is a very important aspect of a healthy diet. It is found mainly in fruits, vegetables, whole grains and legumes. It is best known to empty and clear out your system. Foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering the risk of heart disease. Fiber is one of the main sources we need in our bodies. Dietary fiber, also know as a roughage or bulk includes all types of food from plants that help your body digest or absorb. Unlike other food components, such as proteins, carbohydrates, or fats, that breaks down and absorbs, fiber isnt digested by your body. Instead, it clears through your stomach, small intestine, and out of your body. In other words, having to poop in the restroom. Fiber is used in two different ways, known as soluble fiber that dissolves in water, or insoluble that doesnt dissolve. Soluble fiber can help lower blood cholesterol and glucose levels. It is found mainly in oats, beans, apples, and other citrus fruits. Whereas insoluble fiber helps push through the digestive system to release those who struggle with constipation. Fiber is needed in all bodies no matter the age. Men that are 50 or younger need up to 38 grams, and for those 51 and older need five less, 35. As far as women, 50 or younger need up 25 grams, and again for those 51 and older need four less, leaving with 21 grams. Fiber is the main reason why us people need to use the restroom so often. It is healthier and better to empty out or stomachs. Fiber makes us feel full sooner after a meal and stays in our stomach longer than any other substances we eat. For this reason, it slows down our rate of digestion, keeping us to feel full for a longer time. For example, due its fiber content, a single serving of whole grain bread can be more filling than two slices of white bread. This is because fiber is moving our fat through our digestive system faster so that less of it is absorbed. Surprisingly, meat and dairy products contain no fiber which is why we crave more because it is very light in our stomach. To increase your fiber intake, eat more whole and natural foods. For instance, during my three day analysis, I ate a lot more brown rice along with two slices of whole grain bread and I felt fuller than someone eating double the amount with less fiber. Adding more fiber to your diet will most likely help gain loss and improve your health. Although, it may seem like fiber is filling and not the best substance for our bodies, it most definitely is. The amount of fiber entered in our bodies is very important. Along with the amount of fluids we drink with our meals. Drinking water

16

helps push the fiber through faster than it normally would. Instead of doubling two slices of white bread, grab one wheat and I guarantee youll feel even fuller.

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9. My Wellness Life
To begin with, my name is Angela Meshamel and I come from an Arabic background. I live in a household with my parents along with my little brother. For the most part, I would say we are quite the active family. My parents usually go to the gym at least four times a week if not more. My brother plays sports such as basketball and volleyball almost everyday after school. As far as I come in, I used to play volleyball and softball back in high school. After I graduated, I took a break from all the working out. However, I do have a dog that I take out on walks and runs during the week. Overall, I would consider myself healthy but not the healthiest. With all my past doctor appointments and what not, the feedback I tend to get maintains the same where I am healthy and have nothing to worry about. I have never been so concerned with my body or interested in the harms I do to it. Although I do like to motivate myself into losing a couple pounds here and there, I dont like to consider myself obese or fat. Considering I come from a healthy family that also like to maintain their weight, I dont believe I have much of a problem. When my mother goes shopping, she is very good with purchasing the healthy type of foods. A few junky foods such as little snacks for school, but for the most part my whole life Ive been surrounded with yogurt, fruits, and vegetables. Also, my mother has always prepared homecooked meals. Just recently though, she was offered a job an hour away from home and has not had time to maintain her usual routine, therefore we sometimes purchase fast food. My dad is not too fond of it and likes to go to the gym right after to burn all the calories. These past few weeks in class, I have learned much about my health I was never too aware of. I am hoping to maintain that when I leave that way I can be just as healthy as my family and compete with my dad. Our family likes to motivate each other, so when we attend gym sessions together, we usually volunteer the person with the least amount of calories loss to cook dinner. Kind of a cute motivation between my family and I. I have made a couple strategies that help me maintain the weight loss such as, replacing white bread for whole wheat or eating an apple a day instead of none. Keeping in mind that Summer is just around the corner, my plan is to exercise a bit more amongst myself. I have this routine I like to do every morning before I shower. Consisting of, two hundred sit ups, fifty push ups, and a hundred jumping jacks. It may not sound like much, but I like to think reality instead of exaggerating myself. I also like to push myself a little further

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than I think I can to help motivate myself. My plan is to maintain this routine, and hopefully increase it by the end of the summer. To accomplish this plan, I will continue working on my strategies so that I can improve and make them a good habit. Also, offering to make a trip to the gym with my parents or shoot some hoops with my little brother. I really want to influence and impact my family so they too, can maintain their weight and live the healthy lifestyle twenty years from now.

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Works Cited Coffman, Melodie A. "What Are the Health Benefits of One Banana a Day?" Healthy Eating. Demand Media, n.d. Web. 10 June 2013. <http://healthyeating.sfgate.com/health-benefits-one-bananaday-3316.html>. Dolson, Laura. "Almonds for Health and Nutrition." About.com. N.p., 20 July 2010. Web. 11 June 2013. <http://lowcarbdiets.about.com/od/lowcarbsuperfoods/a/Almonds-Health-And-Nutrition.htm>. "Is Fat Free Milk Healthy?" Fit Day. N.p., n.d. Web. 11 June 2013. <http://www.fitday.com/fitnessarticles/nutrition/healthy-eating/is-fat-free-milk-healthy.html>. Jennings, Kerri-Ann. "6 Serious Health Benefits Of Apples." The Huffington Post. TheHuffingtonPost.com, 17 Sept. 2011. Web. 11 June 2013. <http://www.huffingtonpost.com/eatingwell/health-benefits-of-apples_b_966110.html>. Kennedy, Linda. "Top 10 Health Benefits of Brown Rice." Veg Kitchen. N.p., 13 Jan. 2011. Web. 10 June 2013. <http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthychoice/>. Magee, Elaine. "The Benefits of Yogurt." WebMD. WebMD, n.d. Web. 11 June 2013. <http://www.webmd.com/diet/features/benefits-of-yogurt>. "Potatoes." The World's Healthiest Foods. N.p., n.d. Web. 11 June 2013. <http://www.whfoods.com/genpage.php?tname=foodspice>. Stephens, Lydia. "Health Benefits of Peanut Butter." Live Strong. N.p., 28 Sept. 2010. Web. 11 June 2013. <http://www.livestrong.com/article/245438-health-benefits-of-peanut-butter/>. "Strawberries." The World's Healthiest Foods. N.p., n.d. Web. 10 June 2013. <http://www.whfoods.com/genpage.php?tname=foodspice>. Thompson, Chloe. "8 Healthy Facts About Avocados: Calorie Information, Varieties, and More." WebMD. WebMD, n.d. Web. 11 June 2013. <http://www.webmd.com/diet/features/8healthy-facts-about-avocados>.

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Angela Meshamel 5 ft. 6 inches 140.0 lbs. 18 years 22.6 Female Not Pregnant Active No No

Appendix 1: WB1

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2489 kcal 53.98 g 270.0 - 390.0 g 53.0 - 93.0 g No recommendation Daily requirement based on grams per kilogram of body weight

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 11 g 1.1 g

Carbohydrates

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DA Plus 10 Page: 1

Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 26 g * No recommendation

Other
Water Alcohol 2.3 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 mg 1 mg 14 mg 1.2 mg 2.4 g 400 g 65 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1300 mg 15 mg 360 mg 4700 mg 9 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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DA Plus 10 Page: 2

Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Macronutrient Ranges for May 03, 2013, May 04, 2013, May 05, 2013

Macronutrient Ranges
1,250 1,000

Calories

750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,120-1,618 kCal 10%-35% 249-871 kCal 20%-35% 498-871 kCal 0% 0 kCal

Fat Actual Intake

Yours 52% 13% 37% 0% 900 kCal 218 kCal 637 kCal 0 kCal

Alcohol

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DA Plus 10 Page: 3

Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Fat Breakdown for May 03, 2013, May 04, 2013, May 05, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 12% 6% 5% 0% 13% 25% 50% 75% 100%

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

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake vs. Goals for May 03, 2013, May 04, 2013, May 05, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2489 kcal 53.98 g 1,734.75 kcal 54.62 g 70% 101%

270.0 - 390.0 224.89 g g 53.0 - 93.0 g 70.79 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 24 g * * * < 300 mg 23.8 g 11.63 g 9.26 g 0.65 g 155.81 mg 99%

52%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 11 g 1.1 g 7.29 g 0.8 g 66% 73%

Carbohydrates
Dietary Fiber, Total Sugar, Total 26 g * 11.94 g 102.14 g 46%

Other
Water Alcohol 2.3 L * 0.92 L 0g 40%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1 mg 1 mg 14 mg 1.2 mg 2.4 g 400 g 65 mg 15 g 700 g 2333 IU 15 mg 0.5 mg 0.4 mg 8.86 mg 0.56 mg 0.54 g 184.59 g 102.28 mg 0.09 g 90.88 g 1,035.41 IU 2 mg 13% 1% 13% 44% 22% 46% 157% 47% 40% 63% 50%

Minerals
Calcium Iron Magnesium Potassium 1300 mg 15 mg 360 mg 4700 mg 461.74 mg 6.85 mg 86.55 mg 870.96 mg 24% 19% 36% 46%

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average
Nutrient Zinc Sodium DRI 9 mg 1500 mg Intake 2.84 mg 2,073.2 mg 0% 25% 32% 138% 50% 75% 100%

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

MyPlate Analysis for May 03, 2013, May 04, 2013, May 05, 2013 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 5.2 oz. eq. 0.6 cup eq. 0.7 cup eq. 0.7 cup eq. 3.9 oz. eq. 915.8

% Goal 57.6% 18% 34.9% 22.7% 59.7% 223.4%

Your results are based on a 2489 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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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake Spreadsheet for May 03, 2013

Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Meal Breakfast Breakfast Lunch Lunch Lunch Quantity 1 item(s) 8 fluid ounce(s) 2 item(s) - i item is 1 taco 8 fluid ounce(s) 14 item(s) - 14 french fries (1 package, 12 oz, is 205 grams) 1 cup(s) 8 fluid ounce(s) 55 item(s) - 55 items are 55 goldfish pieces 8 fluid ounce(s) Carb(g) 41.94 25.79 32 0 19.42 39.6 21 20 0 199.75 Poly Fat(g) 4.41 0.1 0 0 0.22 2.64 0 0 0 7.37 Omega-3(g) 0.09 0.03 0 0 0.43 Wt(g) 93 248 212 237 70 Kcal(kcal) 330.15 111.6 440 0 114.8

Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap

Dinner Dinner Snacks Snacks Protein(g) 10.3 1.74 24 0 1.86 6.67 0 4 0 48.56 Mono Fat(g) 6.49 0.09 0 0 2.27 1.61 0 0 0 10.45 Omega-6(g) 4.32 0.07 0 0 6.94

145 240 30 237 1,512 Fat(g) 14.69 0.5 24 0 3.65 5.47 0 5 0 53.31 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 2.88 0.5 4 0 12.16

236.35 78 140 0 1,450.9 Sat Fat(g) 2.87 0.06 6 0 0.72 0.71 0 1 0 11.36 Chol(mg) 0 0 90 0 0 0 0 2.5 0 92.5 Sugar(g) 10.18 20.83 2 0 55.63

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange Omega-6(g) 0.2 2.35 0 0 0 6.94 Water(L) 0.02 0.22 0 0.24 0.04 0.09 0 0 0.24 0.85 Niacin(mg) 5.67 0.99 0 0 1.55 2.33 0 0 0 10.54 Vit C(mg) 0.09 124 2.4 0 9.31 0 0 0 0 135.8 Alpha-T(mg) 2.02 0.1 2.83 Omega-3(g) 0.01 0.29 0 0 0 0.43 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.16 0.1 0 0 0.13 0.06 0 0 0 0.44 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 Calcium(mg) 93.93 27.28 393.98 Diet Fiber(g) 1.96 2.32 0 0.5 0 12.16 Thiamin(mg) 0.27 0.22 0 0 0.09 0.28 0 0 0 0.86 Vit B12(g) 0 0 0 0 0 0 0 0 0 0 Vit A (RAE)(g) 0 24.8 0 0 0 0 0 0 0 24.8 Iron(mg) 2.5 0.5 7.83 Sugar(g) 0.2 0.91 21 0.5 0 55.63 Ribo(mg) 0.21 0.07 0 0 0.02 0.14 0 0 0 0.44 Fol (DFE)(g) 110.67 74.4 0 0 19.6 172.55 0 0 0 377.22 Vit A (IU)(IU) 2.5 496 200 0 3.5 167.32 0 0 0 869.31 Magn(mg) 56.73 27.28 131.6

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Item Name Sandwich, Peanut Butter and Jelly Juice, Orange DEL TACO Taco, Chicken, Soft Water, Tap Potatoes, French Fries, Frozen, Heated Pasta, Spaghetti, Fat Added in Cooking NESTEA Iced Tea, Raspberry PEPPERIDGE FARM GOLDFISH Crackers, Cheddar Cheese Water, Tap Alpha-T(mg) 0 0 0.08 0.64 0 0 0 2.83 Potas(mg) 198.09 496 0 2.37 315.7 43.5 52 0 2.37 1,110.03 Calcium(mg) 200 7.11 8.4 10.15 0 40 7.11 393.98 Zinc(mg) 1.13 0.12 0 0 0.27 0.74 0 0 0 2.25 Iron(mg) 2 0 0.52 1.96 0 0.36 0 7.83 Sodium(mg) 492.9 2.48 980 7.11 271.6 291.45 25 250 7.11 2,327.65 Magn(mg) 0 2.37 18.2 24.65 0 0 2.37 131.6

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake Spreadsheet for May 04, 2013

Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Water, Tap SKITTLES Candies, Tropical, Bite Size Meal Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Quantity 1 item(s) - 1 item is 1 mcgriddle (5oz) 1 item(s) - 1 item is 1 small size cup 1 cup(s) 8 fluid ounce(s) 2 ounce(s) 2.3 ounce(s) 12 fluid ounce(s) 0.67 cup(s) 8 fluid ounce(s) 1 item(s) - 2.17 oz bag Carb(g) 44 7 2.57 24.81 4.5 0 27 23.83 0 56 189.71 Poly Fat(g) 3.21 0 14.94 0 0 0 0 1.64 19.79 Wt(g) 141 354.48 182 262 56.7 65.21 240 140.7 237 61.5 1,740.59 Fat(g) 22 0 31.5 0.03 5 4.81 0 5.91 0 2.5 71.75 Trans Fat(g) 0 0 0 0 0 0 0 0.95 0.95 Kcal(kcal) 420 50 416.78 96.94 65 117.67 100 158.99 0 250 1,675.39 Sat Fat(g) 8 0 5.66 0.02 0.75 1.34 0 1.37 0 2.5 19.63 Chol(mg) 35 5 100.1 0 2.5 74.88 0 1.41 218.89

Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Water, Tap SKITTLES Candies, Tropical, Bite Size Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine

Protein(g) 11 5 29.48 0 0.5 19.26 0 2.76 0 0 68 Mono Fat(g) 9.33 0 8.64 0 0 0 0 2.64 20.61

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Water, Tap SKITTLES Candies, Tropical, Bite Size Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Water, Tap SKITTLES Candies, Tropical, Bite Size Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Water, Tap SKITTLES Candies, Tropical, Bite Size Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Mono Fat(g) 0 0 20.61 Omega-6(g) 0 0 13.07 0 0 0 0 1.48 0 0 14.55 Water(L) 0.06 0 0.12 0.24 0 0 0.21 0.11 0.24 0 0.97 Niacin(mg) 4.35 0 6.61 0 0 0 0 1.65 12.61 Poly Fat(g) 0 0 19.79 Omega-3(g) 0 0 1.62 0 0 0 0 0.16 0 0 1.78 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.15 0 0.49 0 0 0 0 0.35 0.99 Trans Fat(g) 0 0 0.95 Diet Fiber(g) 2 0 0.73 0 1 0 0 2.11 0 0 5.84 Thiamin(mg) 0.29 0 0.06 0 0 0 0 0.13 0 0 0.49 Vit B12(g) 0.38 0 0.31 0 0 0 0 0.1 0.79 Chol(mg) 0 0 218.89 Sugar(g) 15 7 0.98 24.18 3.5 0 27 1.98 0 47 126.65 Ribo(mg) 0.22 0 0.2 0.01 0 0 0 0.06 0 0 0.48 Fol (DFE)(g) 0 0 25.48 0 0 0 0 12.66 38.14

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Water, Tap SKITTLES Candies, Tropical, Bite Size Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Water, Tap SKITTLES Candies, Tropical, Bite Size Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Water, Tap SKITTLES Candies, Tropical, Bite Size Item Name MCDONALD'S MCGRIDDLES Sausage MCDONALD'S McCafe Coffee, Iced Latte, Non Fat, Small Chicken Salad Drink, Fruit Punch, Powder, Prepared with Water EL POLLO LOCO Coleslaw EL POLLO LOCO Chicken, Breast, Flame Grilled DR. PEPPER Soda Potatoes, Mashed, with Whole Milk and Margarine Niacin(mg) 0 0 12.61 Vit C(mg) 0 0 1.46 30.92 0 0 0 14.77 0 30 77.15 Alpha-T(mg) 0 0 2.04 0 0 0 0 0.59 0 0 2.63 Potas(mg) 204.45 0 318.5 2.62 0 0 2.4 458.68 989.02 Vit B6(mg) 0 0 0.99 Vit D (ug)(g) 0 0 0 0 0 0 0 0.28 0 0 0.28 Calcium(mg) 80 150 38.22 44.54 0 0 7.2 29.55 7.11 10 366.62 Zinc(mg) 1.07 0 2.22 0.05 0 0 0.1 0.42 3.86 Vit B12(g) 0 0 0.79 Vit A (RAE)(g) 0 90.09 52.78 0 0 0 0 61.91 0 0 204.78 Iron(mg) 1.8 0 1.47 0.13 0 0 0.1 0.37 0 0.18 4.05 Sodium(mg) 1030 70 287.56 18.34 110 331.63 35 468.53 2,368.17 Fol (DFE)(g) 0 0 38.14 Vit A (IU)(IU) 0 300 200.6 0 0 0 0 263.11 0 50 813.7 Magn(mg) 19.74 0 27.3 2.62 0 0 0 26.73 2.37 0 78.76

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Water, Tap SKITTLES Candies, Tropical, Bite Size Potas(mg) 2.37 0 989.02 Zinc(mg) 0 0 3.86 Sodium(mg) 7.11 10 2,368.17

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake Spreadsheet for May 05, 2013

Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Meal Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 2 0 16 9 7 6.46 0 1.8 4.08 0.96 0 47.31 Mono Fat(g) 0 0 0 0 0 3.2 0 0.06 0.5 0.06 0 3.82 Quantity 1 item(s) - 1 item is 1 bar 8 fluid ounce(s) 1 item(s) - 1 item is 1 burger 1 serving(s) - 15 oz container 1 serving(s) 1 ounce(s) 10 fluid ounce(s) 0.5 cup(s) 0.5 cup(s) 1 cup(s) - Whole 8 fluid ounce(s) Carb(g) 30 0 39 78 54 0 22.5 20.71 29.95 11.06 0 285.21 Poly Fat(g) 0 0 0 0 0 0.25 0 0.01 0.12 0.22 0 0.61 Wt(g) 40 237 243 425.25 125 28.35 200 82.5 112.5 144 237 1,874.6 Fat(g) 3.5 0 19 37 18 7.07 0 0.41 1.9 0.43 0 87.32 Trans Fat(g) 0 0 0 1 0 0 0 0 0 0 0 1 Kcal(kcal) 140 0 390 680 400 91.29 83.33 96.53 150.75 46.08 0 2,077.97 Sat Fat(g) 1.5 0 5 25 5 2.76 0 0.01 1.11 0.02 0 40.41 Chol(mg) 0 0 40 90 0 19.28 0 0 6.75 0 0 156.03

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap Omega-6(g) 0 0 0 0 0 0.16 0 0.01 0.08 0.13 0 0.39 Water(L) 0 0.24 0 0 0 0.01 0.18 0.06 0.08 0.13 0.24 0.93 Niacin(mg) 0 0 0 0 0 1.1 0 1.43 0.34 0.56 0 3.43 Vit C(mg) 0 0 93.9 Omega-3(g) 0 0 0 0 0 0.08 0 0 0.03 0.09 0 0.21 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0 0 0 0.09 0 0.04 0.06 0.07 0 0.26 Vit D (ug)(g) 0 0 0 Diet Fiber(g) 9 0 3 0 2 0 0 0.5 0.45 2.88 0 17.83 Thiamin(mg) 0 0 0 0 0 0.03 0 0.06 0.04 0.03 0 0.16 Vit B12(g) 0 0 0 0 0 0.6 0 0 0.22 0 0 0.82 Vit A (RAE)(g) 0 0 43.07 Sugar(g) 9 0 10 57 0 0 22.5 0 18.6 7.04 0 124.14 Ribo(mg) 0 0 0 0 0 0.06 0 0.01 0.18 0.03 0 0.27 Fol (DFE)(g) 0 0 0 0 0 1.98 0 97.35 4.5 34.56 0 138.39 Vit A (IU)(IU) 0 0 1,423.21

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Item Name FIBER ONE Bar, Chewy, Oats & Caramel Water, Tap IN-N-OUT BURGER Hamburger with Onion IN-N-OUT BURGER Shake, Vanilla IN-N-OUT BURGER French Fries Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled DR. PEPPER Soda Rice, White, Long Grain, Enriched, Instant, Boiled Pudding, Rice Strawberries Water, Tap Vit C(mg) 9 0 0 0 0 0 0.22 84.67 0 93.9 Alpha-T(mg) 0 0 0 0 0 0.06 0 0.01 0.06 0.42 0 0.54 Potas(mg) 0 2.37 0 0 0 77.96 2 7.43 201.38 220.32 2.37 513.82 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 Calcium(mg) 100 7.11 40 300 20 2.27 6 6.6 112.5 23.04 7.11 624.63 Zinc(mg) 0 0 0 0 0 1.19 0.08 0.4 0.53 0.2 0 2.4 Vit A (RAE)(g) 0 0 0 0 0 0 41.62 1.44 0 43.07 Iron(mg) 0 0 3.6 0 1.8 0.85 0.08 1.46 0.28 0.59 0 8.66 Sodium(mg) 105 7.11 650 390 245 19.28 29.17 3.3 66.38 1.44 7.11 1,523.78 Vit A (IU)(IU) 500 750 0 0 0 0 155.93 17.28 0 1,423.21 Magn(mg) 0 2.37 0 0 0 5.95 0 4.12 15.75 18.72 2.37 49.29

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Energy Balance for May 03, 2013, May 04, 2013, May 05, 2013
Date May 03, 2013 May 04, 2013 May 05, 2013 Total: kCal Consumed 1451 1676 2078 5205 kCal Burned 1676 1676 1676 5028 Net kCal -225 0 402 177

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

kCal 2489 1735 1676 59

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Angela Meshamel 5 ft. 6 inches 140.0 lbs. 18 years 22.6 Female Not Pregnant Active No No

Appendix 2: WB4

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2489 kcal 53.98 g 270.0 - 390.0 g 53.0 - 93.0 g No recommendation Daily requirement based on grams per kilogram of body weight

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 11 g 1.1 g

Carbohydrates

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 26 g * No recommendation

Other
Water Alcohol 2.3 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 mg 1 mg 14 mg 1.2 mg 2.4 g 400 g 65 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1300 mg 15 mg 360 mg 4700 mg 9 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Macronutrient Ranges for May 06, 2013, May 07, 2013, May 08, 2013

Macronutrient Ranges
1,250 1,000

Calories

750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,120-1,618 kCal 10%-35% 249-871 kCal 20%-35% 498-871 kCal 0% 0 kCal

Fat Actual Intake

Yours 47% 25% 32% 0% 1,140 kCal 612 kCal 777 kCal 0 kCal

Alcohol

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Fat Breakdown for May 06, 2013, May 07, 2013, May 08, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 6% 12% 10% 0% 4% 25% 50% 75% 100%

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

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake vs. Goals for May 06, 2013, May 07, 2013, May 08, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2489 kcal 53.98 g 2,423.01 kcal 153 g 97% 283%

270.0 - 390.0 285.11 g g 53.0 - 93.0 g 86.39 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 24 g * * * < 300 mg 17.37 g 32.24 g 25.84 g 0.04 g 361.06 mg 72%

120%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 11 g 1.1 g 13.01 g 10.4 g 118% 946%

Carbohydrates
Dietary Fiber, Total Sugar, Total 26 g * 55.79 g 99.64 g 215%

Other
Water Alcohol 2.3 L * 2.82 L 0g 122%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1 mg 1 mg 14 mg 1.2 mg 2.4 g 400 g 65 mg 15 g 700 g 2333 IU 15 mg 2.07 mg 3.03 mg 36.17 mg 3.67 mg 7.2 g 719.13 g 859.91 mg 3.74 g 581.88 g 7,923.74 IU 15.72 mg 25% 83% 340% 105% 207% 303% 258% 305% 300% 180% 1,323%

Minerals
Calcium Iron Magnesium 1300 mg 15 mg 360 mg 1,263.65 mg 24.85 mg 585.19 mg 97% 166% 163%

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 9 mg 1500 mg Intake 6,877.41 mg 16.39 mg 2,405.51 mg 0% 25% 50% 75% 100% 146% 182% 160%

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

MyPlate Analysis for May 06, 2013, May 07, 2013, May 08, 2013 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 5.3 oz. eq. 4.5 cup eq. 5.5 cup eq. 2 cup eq. 13.1 oz. eq. 239.5

% Goal 58.5% 128.7% 274.2% 66.6% 200.9% 58.4%

Your results are based on a 2489 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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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake Spreadsheet for May 06, 2013

Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked Meal Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Quantity 2 item(s) 12 fluid ounce(s) - 8 fl oz is 1 cup 6 ounce(s) - 2 slices 8 fluid ounce(s) 2 cup(s) - Sliced 1 item(s) - 1 item is 1 container 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 12 fluid ounce(s) 8 ounce(s) 1 item(s) - large (3-1/4" dia) 8 fluid ounce(s) 4 cup(s) - Whole Carb(g) 83.89 18.23 7.07 0 24.91 11 36.59 15 0 30.8 0 44.24 271.72 Poly Fat(g) 8.81 0.01 0.45 0 5.31 0 0.1 0 23.08 Wt(g) 186 367.5 170.1 237 292 226 173 Kcal(kcal) 660.3 124.95 174.72 0 467.2 150 160.89

V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium

Dinner Dinner Snacks Snacks Snacks Protein(g) 20.59 12.38 28.68 0 5.84 22 4.32 3 57.7 0.58 0 3.86 158.95 Mono Fat(g) 12.97 0.08 0.91 0 28.62 0 0.01 0 48.96

364.5 226.8 223 237 576 3,278.89 Fat(g) 29.39 0.29 2.79 0 42.81 5 0.22 0 18.44 0.38 0 1.73 101.05 Trans Fat(g) 0 0 0 0 0 0 0 0 0

75 412.77 115.96 0 184.32 2,526.11 Sat Fat(g) 5.74 0.21 0.81 0 6.22 3 0.06 0 2.85 0.06 0 0.09 19.03 Chol(mg) 0 7.35 72.24 0 0 35 0 0 275.62

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Mono Fat(g) 6.12 0.02 0 0.25 48.96 Omega-6(g) 8.63 0.01 0.45 0 4.88 0 0.07 0 0.5 0.1 0 0.52 15.16 Water(L) 0.05 0.33 0.12 0.24 0.21 0 0.13 0.34 0.14 0.19 0.24 0.52 2.52 Niacin(mg) 11.33 0.35 0.19 0 5.08 0 2.44 0 22.85 44.67 Poly Fat(g) 7.38 0.11 0 0.89 23.08 Omega-3(g) 0.19 0 0.03 0 0.35 0 0.02 0 0.86 0.02 0 0.37 1.85 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.31 0.14 0.22 0 0.76 0 0.54 0 2.14 4.47 Trans Fat(g) 0 0 0 0 0 Diet Fiber(g) 5.77 0 0.84 0 19.56 0 3.81 3 0 5.35 0 11.52 49.85 Thiamin(mg) 0.53 0.17 0.22 0 0.2 0 0.11 0 0.62 0.04 0 0.14 2.03 Vit B12(g) 0 1.84 0.15 0 0 0 0 0 6.92 8.9 Chol(mg) 161.03 0 0 0 275.62 Sugar(g) 20.37 18.71 5.9 0 1.93 11 2.04 10.5 0 23.17 0 28.17 121.78 Ribo(mg) 0.41 0.67 0.54 0 0.38 0 0.08 0 1.1 0.06 0 0.13 3.37 Fol (DFE)(g) 221.34 18.38 6.72 0 169.36 0 48.44 0 65.77 674.94

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Water, Tap Strawberries Item Name Sandwich, Peanut Butter and Jelly Milk, Non Fat Skim or Fat Free Turkey or Chicken Breast, Prepackaged or Deli Water, Tap Avocado CABOT Yogurt, Greek Style, Plain Potatoes, Baked V8 100% Juice, Vegetable, Low Sodium Salmon, Atlantic, Wild, Cooked, Dry Heat Apple, Medium Niacin(mg) 0.2 0 2.22 44.67 Vit C(mg) 0.19 0 9.58 0 29.2 2.4 16.61 108 0 10.26 0 338.69 514.92 Alpha-T(mg) 4.04 0.04 0.15 0 6.04 0 0.07 0 0 0.4 0 1.67 12.41 Potas(mg) 396.18 573.3 507.36 2.37 1416.2 0 925.55 1350 1424.29 238.61 7,717.51 Vit B6(mg) 0.09 0 0.27 4.47 Vit D (ug)(g) 0 4.41 0 0 0 0 0 0 0 0 0 0 4.41 Calcium(mg) 187.86 448.35 13.44 7.11 35.04 400 25.95 30 34.02 13.38 7.11 92.16 1,294.42 Zinc(mg) 2.25 1.54 2.24 0 1.87 0 0.62 0 1.86 0.09 11.28 Vit B12(g) 0 0 0 8.9 Vit A (RAE)(g) 0 224.17 0 0 20.44 60.06 1.73 150 29.48 6.69 0 5.76 498.34 Iron(mg) 5 0.11 2.42 0 1.61 1.08 1.87 0.54 2.34 0.27 0 2.36 17.59 Sodium(mg) 985.8 154.35 1705.2 7.11 20.44 120 17.3 210 127.01 2.23 3,362.31 Fol (DFE)(g) 6.69 0 138.24 674.94 Vit A (IU)(IU) 4.99 749.7 0 0 1787.04 200 17.3 3000 99.79 120.42 0 69.12 6,048.36 Magn(mg) 113.46 40.43 35.28 2.37 84.68 0 48.44 0 83.91 11.15 2.37 74.88 496.97

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Water, Tap Strawberries Potas(mg) 2.37 881.28 7,717.51 Zinc(mg) 0 0.81 11.28 Sodium(mg) 7.11 5.76 3,362.31

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake Spreadsheet for May 07, 2013

Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Meal Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Protein(g) 12.38 11.89 0 39 8.14 80.79 10.26 8.01 0 20.71 3.86 0 0.1 2.52 197.66 Mono Fat(g) 0.08 2.04 0 0 0 5.69 17.13 Quantity 12 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) 8 fluid ounce(s) 6 ounce(s) - 2 oz drained is about 1/4 cup 1 cup(s) 8 ounce(s) 4 cup(s) Chopped 4 cup(s) 12 fluid ounce(s) 1 piece(s) 4 cup(s) - Whole 8 fluid ounce(s) 1 ounce(s) 0.5 cup(s) Carb(g) 18.23 56.16 0 0 39.4 0 24.17 55.35 0 54.65 44.24 0 0.11 22.39 314.7 Poly Fat(g) 0.01 2.62 0 0 0 0.61 26.09 Wt(g) 367.5 468 237 168 185 226.8 364 576 355.5 324.9 576 237 28.35 97.5 4,211.55 Fat(g) 0.29 7.11 0 3 3.55 14.31 1.35 2.82 0 10.24 1.73 0 28.07 0.88 73.35 Trans Fat(g) 0 0 0 0 0 0 0.06 Kcal(kcal) 124.95 332.28 0 180 222 474.01 123.76 247.68 0 390.32 184.32 0 248.91 108.22 2,636.45 Sat Fat(g) 0.21 1.45 0 0 0 5.1 0.14 0.08 0 5.28 0.09 0 2.56 0.18 15.09 Chol(mg) 7.35 0 0 75 0 204.12 316.97

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Mono Fat(g) 0.04 0.27 0 2.59 0.25 0 5.85 0.32 17.13 Omega-6(g) 0.01 2.53 0 0 0 0.45 0.06 1.07 0 1.33 0.52 0 4.47 0.3 10.75 Water(L) 0.33 0.39 0.24 0 0.13 0.13 0.33 0.51 0.36 0.24 0.52 0.24 0 0.07 3.48 Niacin(mg) 0.35 1.05 42.47 Poly Fat(g) 0.14 1.61 0 1.5 0.89 0 18.39 0.31 26.09 Omega-3(g) 0 0.08 0 0 0 0.09 0.08 0.54 0 0.17 0.37 0 13.87 0.01 15.22 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.14 0.02 3.17 Trans Fat(g) 0 0 0 0 0 0 0.05 0 0.06 Diet Fiber(g) 0 7.96 0 0 5.18 0 9.46 30.53 0 5.89 11.52 0 0 1.75 72.29 Thiamin(mg) 0.17 0.36 0 0 0.2 0.16 0.26 0.12 0 0.5 0.14 0 0 0.09 1.99 Vit B12(g) 1.84 0 10.99 Chol(mg) 0 0 0 30.5 0 0 0 0 316.97 Sugar(g) 18.71 1.26 0 0 0 0 6.19 28.11 0 13.22 28.17 0 0 0.34 96 Ribo(mg) 0.67 0.07 0 0 0.2 0.57 0.43 0.15 0 0.45 0.13 0 0 0.02 2.7 Fol (DFE)(g) 18.38 28.08 908.45

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Niacin(mg) 0 15 0.76 8.53 2.33 3.72 0 7.03 2.22 0 0 1.49 42.47 Vit C(mg) 0 0 0 0 0 0 324.69 120.96 0 40.89 338.69 0 0 0 825.22 Alpha-T(mg) 0.04 0.37 0 0 1.17 0.34 2.84 6.74 0 3.33 1.67 0 0.2 16.73 Vit B6(mg) 0 0.6 0.23 0.64 0.64 0.17 0 0.33 0.27 0 0 0.14 3.17 Vit D (ug)(g) 4.41 0 0 0 0 0.23 0 0 0 0.14 0 0 0 0 4.77 Calcium(mg) 448.35 42.12 7.11 0 31.45 9.07 171.08 167.04 10.67 432.38 92.16 7.11 2.55 1,430.84 Vit B12(g) 0 2.7 0 6.08 0 0 0 0.37 0 0 0 0 10.99 Vit A (RAE)(g) 224.17 0 0 0 0 0 112.84 63.36 0 0 5.76 0 0 0 406.13 Iron(mg) 0.11 4.21 0 0 2.76 7.42 2.66 3.57 0 3.63 2.36 0 0.1 27.22 Fol (DFE)(g) 0 0 77.7 20.41 229.32 144 0 248.43 138.24 0 0 3.9 908.45 Vit A (IU)(IU) 749.7 0 0 0 9.25 0 2267.72 1232.64 0 1526.87 69.12 0 0 0 5,855.3 Magn(mg) 40.43 126.36 2.37 0 118.4 56.7 76.44 115.2 3.55 69.13 74.88 2.37 4.25 732

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Rice, Brown, Long Grain, Cooked Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Water Water, Tap BUMBLE BEE Albacore, Solid White in Water Quinoa, Cooked Beef, Top Round, Separable Lean and Fat, 0'' Fat, Braised Broccoli Blackberries Water, Tap Lasagna, Broccoli Strawberries Water, Tap Oil, Flaxseed with Added Sliced Flaxseed Rice, Brown, Long Grain, Cooked Alpha-T(mg) 0.03 16.73 Potas(mg) 573.3 327.6 2.37 0 318.2 748.43 1150.24 933.12 3.55 684.37 881.28 2.37 8.79 41.92 5,675.55 Calcium(mg) 9.75 1,430.84 Zinc(mg) 1.54 4.68 0 0 2.02 10.21 1.49 3.05 0 2.62 0.81 0 0.09 0.61 27.12 Iron(mg) 0.41 27.22 Sodium(mg) 154.35 18.72 7.11 540 12.95 102.06 120.12 5.76 10.67 777.77 5.76 7.11 1.7 4.88 1,768.95 Magn(mg) 41.92 732

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Intake Spreadsheet for May 08, 2013

Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Quantity 12 fluid ounce(s) 2 item(s) - 2 large eggs 2 ounce(s) 1 item(s) 16 fluid ounce(s) 0.5 cup(s) 0.5 cup(s) 4 cup(s) 8 fluid ounce(s) 1 item(s) - large (8" to 8-7/8" long) 8 fluid ounce(s) 1 item(s) - 1 item is 1 container 1 ounce(s) 0.25 cup(s) 1 item(s) potato large Carb(g) 15 2.51 39.41 33.35 0 22.39 23.21 20.69 0 31.06 0 11 0.11 6.94 63.24 268.9 Poly Fat(g) 0 1.31 0.87 28.36 Wt(g) 364.5 120 56.7 146 474 97.5 128 533.33 237 136 237 226 28.35 39.25 299 3,122.63 Fat(g) 0 10.03 1.64 15.48 0 0.88 0.54 0.64 0 0.45 0 5 28.07 21.65 0.39 84.76 Trans Fat(g) 0 0 0 0.05 Kcal(kcal) 75 156 180.3 351.86 0 108.22 92.16 106.67 0 121.04 0 150 248.91 238.25 278.07 2,106.48 Sat Fat(g) 0 3.35 0.25 6.44 0 0.18 0.08 0.21 0 0.15 0 3 2.56 1.65 0.1 17.98 Chol(mg) 0 397.2 0 490.6

Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms

Protein(g) 3 12.97 9.87 20.69 0 2.52 2.23 11.73 0 1.48 0 22 0.1 8.33 7.47 102.4 Mono Fat(g) 0 3.75 0.11 30.64

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Mono Fat(g) 6.74 0 0.32 0.16 0 0 0.04 0 0 5.85 13.66 0.01 30.64 Omega-6(g) 0 1.1 0 1.3 0 0.3 0.25 0.21 0 0.06 0 0 4.47 5.31 0.13 13.13 Water(L) 0.34 0.09 0 0.07 0.47 0.07 0.1 0.5 0.24 0.1 0.24 0 0 2.45 Poly Fat(g) 1.38 0 0.31 0.25 0.27 0 0.1 0 0 18.39 5.31 0.17 28.36 Omega-3(g) 0 0.04 0 0.08 0 0.01 0.01 0.05 0 0.04 0 0 13.87 0 0.04 14.14 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0.05 0 0 0.05 Diet Fiber(g) 3 0 11.51 2 0 1.75 1.54 11.2 0 3.54 0 0 0 4.12 6.58 45.24 Thiamin(mg) 0 0.07 0.66 0.31 0 0.09 0.03 0.76 0 0.04 0 0 0 2.19 Chol(mg) 58.4 0 0 0 0 0 0 0 35 0 0 0 490.6 Sugar(g) 10.5 2.68 20.53 0 0 0.34 4.13 10.03 0 16.63 0 11 0 1.79 3.53 81.15 Ribo(mg) 0 0.49 0.66 0.48 0 0.02 0.07 0.75 0 0.1 0 0 0 3.03

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Almonds, Oil Roasted, without Salt Added Potatoes, Baked Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Water(L) 0 0.22 2.45 Niacin(mg) 0 0.1 4.1 2.69 0 1.49 1.23 5.22 0 0.9 0 0 0 1.44 4.22 21.38 Vit C(mg) 108 0 1050.13 2.77 0 0 5.89 29.87 0 11.83 0 2.4 0 0 28.7 1,239.6 Alpha-T(mg) 0 0.92 0 0.29 0 18.01 Alcohol(g) 0 0 0 Vit B6(mg) 0 0.14 1.32 0.2 0 0.14 0.08 0 0 0.5 0 0 0 0.05 0.93 3.36 Vit D (ug)(g) 0 2.04 0 0 0 0 0 0 0 0 0 0 0 0 0 2.04 Calcium(mg) 30 93.6 73.71 129.94 14.22 1,065.7 Thiamin(mg) 0.04 0.19 2.19 Vit B12(g) 0 1.16 0 0.54 0 0 0 0 0 0 0 0 0 0 0 1.7 Vit A (RAE)(g) 150 147.6 172.28 96.36 0 0 5.12 202.67 0 4.08 0 60.06 0 0 2.99 841.16 Iron(mg) 0.54 1.72 5.73 3.24 0 29.74 Ribo(mg) 0.31 0.14 3.03 Fol (DFE)(g) 0 34.8 0 78.84 0 3.9 57.6 277.33 0 27.2 0 0 0 10.6 83.72 573.99 Vit A (IU)(IU) 3000 658.17 3445.6 319.74 0 0 94.72 4031.98 0 87.04 0 200 0 0.39 29.9 11,867.55 Magn(mg) 0 15.6 114.86 16.06 4.74 526.59

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average Item Name Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Item Name V8 100% Juice, Vegetable, Low Sodium Eggs, Scrambled, No Added Fat GILROY FOODS Dehydrated Green Bell Peppers, All Forms Sandwich, Ham and Cheese Water, Tap Rice, Brown, Long Grain, Cooked Corn, Yellow, Sweet, Creamed, Canned Asparagus Water, Tap Banana Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Almonds, Oil Roasted, without Salt Added Potatoes, Baked Alpha-T(mg) 0.03 0.09 6.03 0 0.14 0 0 0.2 10.19 0.12 18.01 Potas(mg) 1350 181.2 1747.49 290.54 4.74 41.92 171.52 1077.33 2.37 486.88 2.37 0 8.79 274.36 1599.65 7,239.17 Calcium(mg) 9.75 3.84 128 7.11 6.8 7.11 400 2.55 114.22 44.85 1,065.7 Zinc(mg) 0 1.19 1.47 1.37 0 0.61 0.68 2.88 0 0.2 0 0 0.09 1.2 1.08 10.78 Iron(mg) 0.41 0.49 11.41 0 0.35 0 1.08 0.1 1.44 3.23 29.74 Sodium(mg) 210 435.6 106.65 770.88 14.22 4.88 364.8 10.67 7.11 1.36 7.11 120 1.7 0.39 29.9 2,085.27 Magn(mg) 41.92 21.76 74.67 2.37 36.72 2.37 0 4.25 107.54 83.72 526.59

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Jun 15, 2013 Robert Rivas, treborsavir@gmail.com Profile: Angela Meshamel, 3 Day Average

Energy Balance for May 06, 2013, May 07, 2013, May 08, 2013
Date May 06, 2013 May 07, 2013 May 08, 2013 Total: kCal Consumed 2526 2636 2106 7268 kCal Burned 1676 1676 1676 5028 Net kCal 850 960 430 2240

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

kCal 2489 2423 1676 747

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