In the last part of your diet project, wou will use the All Daily Reports generated in Part 2 to evaluate your fluid intake and complete calculations related to weight, exercise and health. Follow the instructions, complete the charts, and answer the questions in the following document:.
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BIO150 Nutrition Diet Project Part 5 of 5 (100 pts) INSTRUCTIONS: This project involves several calculations, take your time. Your personal information is confidential. • SUBMIT a copy of your “All Daily Reports” from Part 2 (or new versions if edited). Reports are needed to answer the questions, and the instructor will refer to them when grading. (5 pts) • Submit this file with completed tables GRADE WEIGHTING Category Points All Daily Reports 5 Water Intake 20 Water Needs 10 Water Goals 15 Waist Circumference 10 BMI 20 Physical Activity 10 Target Heart Rate 10 Total = Your Score (Instructor Use Only) 100 1) WATER INTAKE (20 pts): Scroll down your All Daily Report to find Spreadsheet Report. Find the table that indicates water (g) 1 Version 2018.05.21 BIO 150 Nutrition Diet Project Part 4 of 5 intake: The list the names of each item that contained water and the quantity in grams (g). Also, indicate the total water consumption for reach day. Be sure to include all fluid beverages consumed. DAY 1 Items that contained water Amount of Water (g) DAY 2 Items that contained water Amount of Water (g) DAY 3 Items that contained water Amount of Water (g) add rows as needed Day 1 Total = Day 2 Total = Day 3 Total = 2) WATER NEEDS (10 pts): The Adequate Intake (AI) recommendation for daily water intake for MEN is 3,700 grams (3.7 liters, 125 oz, 15 cups) and for WOMEN is 2,700 grams (2.7 liters, 91 oz, 11 cups). This includes drinking water, all beverages, and water in food. Using your totals from Q1, calculate your three day average fluid intake: Did you meet the recommended fluid intake for your gender? Average Water Intake (grams) Yes or No 3) WATER GOALS (15pts): Considering your overall water intake and your low nutrients, you will now discuss how your beverage choices can be improved. Identify a few of your low nutrients from Part 4. Even if you met the goal, discuss a plan for specific water additions, omissions and/or substitutions to help increase low nutrients. What behaviors and strategies will help you stick with your plan for change? Avoid simple statements such as “I need to drink more…” 4) WAIST CIRCUMFERENCE (10 pts): Location of body fat is one way to determine health risk. Central visceral fat carries greater health risk than subcutaneous lower body fat. An easy method to determine obesity related risks is to measure waist circumference. Measure your waist circumference in inches. Do not use your pants size. Follow instructions using Fig. 10.14. If a flexible sewing tape measure is not available, measure your waist with a string and measure it with a ruler or yard stick. List your waist circumference and list the numerical definition of Central Body Obesity for your gender. Compare and discuss. 2 BIO 150 Nutrition Diet Project Part 4 of 5 5) BODY MASS INDEX (BMI) (20 pts): BMI is another way to assess health risk. However, BMI is not a good assessment of risk for the elderly, chronically ill or for those with significant muscle mass. a. Determine the variables to be used in the calculation: Height in inches Height in inches squared (inches 2) Current Weight in pounds b. Calculate your BMI using the formula below. Current weight in pounds divided by Height inches2 X 703 = BMI c. Studies have shown that a BMI of 27 or higher is associated with an increased risk of chronic diseases. These conditions include, but are not limited to, coronary heart disease, certain forms of cancer, stroke, hypertension and diabetes mellitus. Using your calculated BMI, refer to the text Table 10.5 to identify and discuss your Weight Status in the box below. (Note: If your physique is very muscular, BMI may not be a valid assessment of health risk. If this applies to you, discuss why muscle impacts the validity of BMI.) 6) PHYSICAL ACTIVITY (10 pts): Refer to Section 11.1 in the text for the moderate, vigorous, and strength exercise guidelines established by the US Department of Health and Human Services. a. Describe your weekly exercise routine. b. Describe how your activity compare to moderate, vigorous, and strength guidelines? Be sure to compare your activity all three guidelines and not just the one that best matches you. Identify any necessary adjustments in your routine. If you are not active, identify a few exercise goals for the 3 BIO 150 Nutrition Diet Project Part 4 of 5 future. Note: you do not need to use the exercise feature in Nutrition Calc Plus to answer this question. 7) TARGET HEART RATE (10 pts): The physical and psychological benefits of exercise can be attained by performing exercise at moderate intensity. Target Heart Rate ‘zone’ is used to determine intensity. c. Begin by calculating your heart beats per minute (bmp). Refer to Section 11.2 of the text. 220 minus your age = bpm (beats per minute) d. Calculate your THR Zone for moderate-intensity. Show your work and both ends of the range. e. Calculate your THR Zone for vigorous-intensity. Show your work and both ends of the range. 4 All Daily Reports A variety of reports and information combined into one document. Profile Info Personal: Female 28 yrs 5 ft 8 in Student Info: Nutrition Day(s): 2019 Jun 20, Jun 21, Jun 22 Activity Level: Low Active BMI: 22.4 Weight Change: None 147 lb (Strive for an Active activity level.) Normal is 18.5 to 25. Best not to exceed 2 lbs per week. Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake). Nutrient DRI Goal Notes Basic Components Calories Protein (g) 2,263.94 53.34 10% – 35% of Calories (adults 19-70 yrs) *~ Carbohydrates (g) 311.29 45% – 65% of Calories (adults 19-70 yrs) * Dietary Fiber (g) Fat (g) 31.70 70.43 20% – 35% of Calories (adults 19-70 yrs) * Saturated Fat (g) Mono Fat (g) Poly Fat (g) Cholesterol (mg) Water (g) Vitamins Vitamin A – RAE (mcg) Vitamin B1 – Thiamin (mg) Vitamin B2 – Riboflavin (mg) Vitamin B3 – Niacin (mg) Vitamin B6 (mg) Vitamin B12 (mcg) Vitamin C (mg) Vitamin D – mcg (mcg) Vitamin E – Alpha Tocopherol (mg) Folate (mcg) Minerals 22.64 25.15 22.64 300.00 2,700.00 700.00 1.10 1.10 14.00 1.30 2.40 75.00 15.00 15.00 400.00 Less than 10% of Calories + Less than 300 mg per day ^ Do not exceed 100 mg * Over 50 should take a supplement * Do not exceed 2000 mg * Do not exceed 100 mcg * Women of child bearing age should take a supplement * Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) 1,000.00 18.00 310.00 700.00 4,700.00 2,300.00 Zinc (mg) 8.00 Do not exceed 2500 mg * Do not exceed 45 mg * Do not exceed 350 mg by supplement * Do not exceed 4000 mg * Less than 2300 mg – lower for some people + Do not exceed 40 mg * Sources: * Dietary Reference Intakes – For Adult 19-70 years, non-pregnant + Dietary Guidelines for Americans ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level. ^ Reference Daily Intake Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. 50 100 150 Nutrient Value DRI Goal Percent 0 Basic Components Calories Calories from Fat Calories from SatFat Protein (g) Protein (% Calories) Carbohydrates (g) Carbohydrates (% Calories) Total Sugars (g) Dietary Fiber (g) Soluble Fiber (g) InSoluble Fiber (g) Fat (g) Fat (% Calories) Saturated Fat (g) Trans Fat (g) Mono Fat (g) Poly Fat (g) Cholesterol (mg) Water (g) 1,889.09 675.50 156.00 99.91 21.15 205.75 43.57 73.91 20.77 1.36 5.90 75.06 35.76 17.33 0.15 10.67 7.54 407.18 1,534.86 Vitamins Vitamin A – RAE (mcg) Vitamin B1 – Thiamin (mg) Vitamin B2 – Riboflavin (mg) Vitamin B3 – Niacin (mg) 271.07 0.89 1.06 22.38 2,263.94 83 633.90 107 203.75 77 53.34 * 187 9.42 * 224 311.29 66 55.00 79 % % % % % % % 31.70 66 % 70.43 28.00 22.64 107 128 ~ 77 % % % 25.15 42 22.64 33 300.00 ~ 136 2,700.00 57 % % % % 700.00 1.10 1.10 14.00 % % % % ^ 39 81 97 160 Vitamin B6 (mg) Vitamin B12 (mcg) Vitamin C (mg) Vitamin D – mcg (mcg) Vitamin E – a-Toco (mg) Folate (mcg) 1.91 4.39 87.71 3.05 5.19 184.93 1.30 2.40 75.00 15.00 15.00 400.00 147 183 117 20 35 46 % % % % % % Minerals Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Zinc (mg) 683.70 9.19 254.14 1,077.12 2,121.38 2,750.25 5.91 1,000.00 68 18.00 51 310.00 82 700.00 154 4,700.00 45 2,300.00 ~ 120 8.00 74 % % % % % % % Other Omega-3 (g) Omega-6 (g) Alcohol (g) Caffeine (mg) 0.63 4.60 0.00 22.89 + + * Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level. ^ Total Sugars includes those naturally occuring in food and added sugars. ~ This value is a recommended consumption limit, not a goal. + There is no established recommendation for Omega-3 and Omega-6. Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list. Day Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified Lunch Dinner Snack Item Amount Cals FatCal SatFatCal Prot (g) 0.5 cup 43.2 2.0 1.3 4.2 banana, fresh, sliced (USDA) 2 cup 267.0 8.6 2.9 3.2 bread, whole wheat (USDA) 2 slice 141.1 17.6 3.6 7.0 jam, blackberry (Smucker’s) 1 Tbs 50.0 0.0 0.0 0.0 apple, fresh, large (FDA 1 lrg 130.0 0.0 0.0 1.0 chicken wing, glazed bbq, 1 ea 232.3 128.4 34.2 21.4 mandarin orange, fresh, 2 oz 30.0 1.6 0.2 0.5 water, Perrier (USDA: Nestle) 1 btl 0.0 0.0 0.0 0.0 rice, brown, cooked, long grain 1 cup 248.5 17.5 4.6 5.5 salad dressing, cucumber ranch 2 Tbs 110.0 99.0 13.5 0.0 broccoli, fresh (USDA) 1 cup 30.9 2.9 0.2 2.6 water, Perrier (USDA: Nestle) (2) 1 btl 0.0 0.0 0.0 0.0 water, Dasani, non-carbonated 2 oz 0.0 0.0 0.0 0.0 breakfast sandwich, egg white 1 ea 250.0 72.0 27.0 18.0 water, Perrier (USDA: Nestle) (3) 1 btl 0.0 0.0 0.0 0.0 Day Meal Item Amount Thu 0620-2019 Snack apple, fresh, small, 2 3/4″ 1 Day Total — Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water Lunch Dinner Snack Sat 0622-2019 Dinner Snack Prot (g) 77.5 2.2 0.4 0.4 1610.6 351.9 87.7 63.7 cup 148.4 24.7 4.0 5.5 oz 0.6 0.1 0.0 0.1 water, Perrier (USDA: Nestle) 2 oz 0.0 0.0 0.0 0.0 french fries, frozen, with salt 15 ea 196.2 55.9 12.0 3.0 soda, diet, Coca-Cola (Coca- 1 can 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 1 cup 0.0 0.0 0.0 0.0 cottage cheese, nonfat 3 oz 63.8 0.0 0.0 10.6 salad dressing, creamy caesar, 2 Tbs 94.1 83.6 15.5 1.0 snapper, baked, fillet (USDA) 6 oz 217.7 26.3 5.6 44.7 water, Perrier (USDA: Nestle) (3) 2 oz 0.0 0.0 0.0 0.0 bun, hamburger, onion, 1 ea 200.0 27.0 4.5 7.0 water, Perrier (USDA: Nestle) (4) 1 btl 0.0 0.0 0.0 0.0 strawberries, fresh, sliced 1 cup 53.1 4.3 0.2 1.1 Day Total — 973.9 221.8 41.8 73.0 1 cup 148.8 71.4 41.0 7.7 egg, fried, large (USDA) 6 oz 333.4 227.0 65.9 23.1 bread, whole wheat (USDA) 3 slice 211.7 26.5 5.4 10.4 margarine, soft (Land O’Lakes) 2 Tbs 200.0 198.0 54.0 0.0 water, Perrier (USDA: Nestle) 2 oz 0.0 0.0 0.0 0.0 sandwich, turkey, with whole 9 oz 544.2 217.3 31.2 40.7 coconut yogurt (Almond Dream) 1 oz 21.7 3.8 0.0 0.2 water, Perrier (USDA: Nestle) (2) 2 oz 0.0 0.0 0.0 0.0 chicken breast, fried, skinless 6 oz 318.1 72.0 19.6 56.9 salad, caesar (Bertucci’s) 1 side 570.0 360.0 90.0 18.0 water, Perrier (USDA: Nestle) (3) 1 btl 0.0 0.0 0.0 0.0 snack bar, fudge (Tastykake 3 oz 373.0 120.9 21.4 3.0 muffin, carrot (Trader Joe’s) 3 oz 286.0 121.9 10.2 3.0 creamer, original, Coffee Mate 2 oz 75.9 34.2 btl 0.0 water, Perrier (USDA: Nestle) (4) 1 0.0 0.0 0.0 0.0 Day Total — 3082.8 1452.7 338.5 163.0 Average Day Total — 1889.1 675.5 156.0 99.9 Item Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) 6.0 6.0 0.0 0.0 0.0 0.2 banana, fresh, sliced (USDA) 68.5 36.7 7.8 bread, whole wheat (USDA) 23.9 2.4 3.4 0.7 2.6 jam, blackberry (Smucker’s) 13.0 12.0 apple, fresh, large (FDA 34.0 25.0 5.0 chicken wing, glazed bbq, 3.2 1.9 0.5 mandarin orange, fresh, 7.6 6.0 1.0 0.6 0.4 0.2 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 rice, brown, cooked, long grain 51.7 0.5 3.2 0.3 2.9 1.9 salad dressing, cucumber ranch 2.0 2.0 0.0 0.0 0.0 11.0 Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified Dinner SatFatCal 2 Day Lunch FatCal 0.5 Breakfast milk, whole, 3.25%, with vitamin Lunch ea Cals 1.0 2.0 0.0 0.0 14.3 Day Meal Item Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Thu 0620-2019 Dinner broccoli, fresh (USDA) 6.0 1.5 2.4 0.2 2.1 0.3 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0 breakfast sandwich, egg white 30.0 3.0 4.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 Snack 8.0 apple, fresh, small, 2 3/4″ 20.6 15.5 3.6 0.4 3.2 0.2 Day Total 266.5 112.4 30.8 2.2 11.2 39.1 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 27.3 0.6 3.8 0.0 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 french fries, frozen, with salt 33.1 0.3 2.5 soda, diet, Coca-Cola (Coca- 0.0 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 cottage cheese, nonfat 4.3 3.5 0.0 0.0 0.0 0.0 salad dressing, creamy caesar, 2.0 0.9 0.0 snapper, baked, fillet (USDA) 0.0 0.0 0.0 0.0 0.0 2.9 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 bun, hamburger, onion, 36.0 6.0 2.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 0.0 strawberries, fresh, sliced 12.7 8.1 3.3 0.7 2.6 0.5 Day Total 115.4 19.3 11.6 0.7 2.6 24.6 Lunch Dinner Snack Sat 0622-2019 Breakfast milk, whole, 3.25%, with vitamin Lunch Dinner Snack 2.7 6.2 9.3 3.0 11.7 11.7 0.0 0.0 0.0 7.9 egg, fried, large (USDA) 1.4 0.7 0.0 0.0 0.0 25.2 bread, whole wheat (USDA) 35.8 3.6 5.0 1.1 3.9 2.9 margarine, soft (Land O’Lakes) 0.0 0.0 0.0 0.0 0.0 22.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 sandwich, turkey, with whole 43.1 3.8 6.4 24.1 coconut yogurt (Almond Dream) 4.5 2.0 0.5 0.4 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 chicken breast, fried, skinless 0.9 0.0 0.0 0.0 0.0 8.0 salad, caesar (Bertucci’s) 33.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 snack bar, fudge (Tastykake 58.2 40.3 1.5 muffin, carrot (Trader Joe’s) 39.1 24.1 1.5 creamer, original, Coffee Mate 7.6 3.8 0.0 0.0 0.0 3.8 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 235.4 90.0 19.9 1.1 3.9 161.4 Average Day Total 205.7 73.9 20.8 1.4 5.9 75.1 Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) 0.1 0.0 0.1 0.0 2.5 112.1 banana, fresh, sliced (USDA) 0.3 0.0 0.1 0.2 0.0 224.7 bread, whole wheat (USDA) 0.4 0.0 0.3 0.9 0.0 21.8 jam, blackberry (Smucker’s) 0.0 0.0 0.0 0.0 0.0 apple, fresh, large (FDA 0.0 0.0 0.0 0.0 0.0 Day Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified 5.0 40.0 0.0 0.0 0.0 13.4 13.5 206.5 Day Meal Item Fat-S (g) Thu 0620-2019 Lunch chicken wing, glazed bbq, 3.8 mandarin orange, fresh, 0.0 water, Perrier (USDA: Nestle) 0.0 rice, brown, cooked, long grain 0.5 salad dressing, cucumber ranch 1.5 broccoli, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 81.3 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 324.7 water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 breakfast sandwich, egg white 3.0 0.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 324.7 apple, fresh, small, 2 3/4″ 0.0 0.0 0.0 0.1 0.0 127.5 Day Total 9.7 0.0 7.7 4.6 158.0 2049.8 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 0.4 0.8 0.9 0.0 3.7 0.0 0.0 0.0 0.0 0.0 56.4 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 56.6 french fries, frozen, with salt 1.3 4.2 0.4 0.0 88.9 soda, diet, Coca-Cola (Coca- 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 236.8 cottage cheese, nonfat 0.0 0.0 0.0 0.0 3.5 69.0 salad dressing, creamy caesar, 1.7 0.1 2.3 4.8 10.3 16.2 snapper, baked, fillet (USDA) 0.6 0.5 1.0 79.9 119.7 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 56.6 bun, hamburger, onion, 0.5 0.0 0.5 1.5 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 324.7 strawberries, fresh, sliced 0.0 0.0 0.1 0.2 0.0 151.0 Day Total 4.6 0.1 8.4 8.8 93.8 1179.5 4.6 0.2 2.0 0.5 24.4 215.0 egg, fried, large (USDA) 7.3 0.0 10.5 5.5 682.1 118.1 bread, whole wheat (USDA) 0.6 0.0 0.5 1.3 0.0 32.8 margarine, soft (Land O’Lakes) 6.0 0.0 0.0 5.5 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 56.6 sandwich, turkey, with whole 3.5 70.9 138.8 coconut yogurt (Almond Dream) 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 chicken breast, fried, skinless 2.2 salad, caesar (Bertucci’s) 10.0 water, Perrier (USDA: Nestle) (3) 0.0 snack bar, fudge (Tastykake 2.4 muffin, carrot (Trader Joe’s) 1.1 Dinner Snack Lunch Dinner Snack Sat 0622-2019 Breakfast milk, whole, 3.25%, with vitamin Lunch Dinner Snack Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) 6.5 2.7 130.6 55.0 0.0 0.0 0.0 0.0 48.3 0.0 0.0 0.0 0.0 324.7 0.0 0.7 0.7 0.0 141.9 0.0 0.0 56.7 25.0 0.0 0.0 0.0 0.0 56.6 2.9 1.8 154.8 102.4 0.0 0.0 0.0 324.7 7.5 0.0 30.1 creamer, original, Coffee Mate 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 324.7 Day Total 37.6 0.3 15.9 9.1 969.7 1375.2 Average Day Total 17.3 0.1 10.7 7.5 407.2 1534.9 Day Meal Item Thu 0620-2019 Breakfast milk, skim, calcium fortified A-RAE(mcg)B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) 169.2 0.0 0.2 0.1 0.0 0.5 banana, fresh, sliced (USDA) 9.6 0.1 0.2 2.0 1.1 0.0 bread, whole wheat (USDA) 0.1 0.2 0.1 2.5 0.1 0.0 jam, blackberry (Smucker’s) Lunch Dinner Snack apple, fresh, large (FDA 5.0 chicken wing, glazed bbq, 20.2 0.1 0.2 5.8 0.2 0.0 0.5 mandarin orange, fresh, 19.3 0.0 0.0 0.2 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 rice, brown, cooked, long grain 0.0 0.3 0.1 5.2 0.2 0.0 salad dressing, cucumber ranch 0.0 broccoli, fresh (USDA) 28.3 0.1 0.1 0.6 0.1 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 apple, fresh, small, 2 3/4″ 4.0 0.0 0.0 0.1 0.1 0.0 Day Total water, Dasani, non-carbonated breakfast sandwich, egg white 255.7 0.9 1.0 16.4 1.9 1.0 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 0.0 0.2 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 french fries, frozen, with salt 0.3 0.1 0.1 2.7 0.2 0.0 soda, diet, Coca-Cola (Coca- 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 Lunch Dinner cottage cheese, nonfat salad dressing, creamy caesar, Snack Sat 0622-2019 0.0 0.0 0.0 0.3 0.0 snapper, baked, fillet (USDA) 59.5 0.1 0.0 0.6 0.8 5.9 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 bun, hamburger, onion, 0.0 0.3 0.2 2.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 0.0 strawberries, fresh, sliced 1.0 0.0 0.0 0.6 0.1 0.0 Day Total 60.8 0.7 0.3 6.4 1.4 6.0 112.2 0.1 0.4 0.2 0.1 1.1 egg, fried, large (USDA) 372.5 0.1 0.8 0.1 0.3 1.6 bread, whole wheat (USDA) 0.1 0.3 0.1 3.7 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.3 15.2 0.8 2.9 Breakfast milk, whole, 3.25%, with vitamin margarine, soft (Land O’Lakes) water, Perrier (USDA: Nestle) Lunch Dinner sandwich, turkey, with whole coconut yogurt (Almond Dream) 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 chicken breast, fried, skinless 11.9 0.1 0.2 25.1 1.1 0.6 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 snack bar, fudge (Tastykake 0.0 salad, caesar (Bertucci’s) Snack muffin, carrot (Trader Joe’s) Day Meal Item A-RAE(mcg)B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Sat 0622-2019 Snack creamer, original, Coffee Mate 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 496.8 1.0 1.9 44.4 2.4 6.2 Average Day Total 271.1 0.9 1.1 22.4 1.9 4.4 Item C (mg) D (mcg) E-Toco (mg)Fola (mcg) Calc (mg) Iron (mg) 1.2 1.5 0.0 6.2 251.9 0.0 banana, fresh, sliced (USDA) 26.1 0.0 0.3 60.0 15.0 0.8 bread, whole wheat (USDA) 0.0 0.0 1.5 23.5 90.2 1.4 20.0 0.4 Day Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified jam, blackberry (Smucker’s) Lunch Dinner Snack apple, fresh, large (FDA 4.8 chicken wing, glazed bbq, 0.0 mandarin orange, fresh, 15.1 water, Perrier (USDA: Nestle) 0.0 rice, brown, cooked, long grain 0.0 salad dressing, cucumber ranch 0.0 broccoli, fresh (USDA) 81.2 water, Perrier (USDA: Nestle) (2) 0.0 0.4 9.6 26.9 1.9 0.0 0.1 9.1 21.0 0.1 0.0 45.5 0.0 0.0 0.3 18.2 6.1 1.1 0.0 0.0 57.3 42.8 0.7 0.0 45.5 0.0 0.0 0.0 230.0 1.5 0.0 45.5 0.0 0.0 0.7 water, Dasani, non-carbonated breakfast sandwich, egg white 0.0 water, Perrier (USDA: Nestle) (3) 0.0 apple, fresh, small, 2 3/4″ 6.8 0.0 0.3 4.5 8.9 0.2 Day Total 135.3 1.5 3.6 188.3 849.2 8.0 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 0.0 0.0 0.2 12.8 18.8 1.8 0.0 0.0 0.0 1.1 1.1 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 7.9 0.0 french fries, frozen, with salt 23.1 0.0 0.1 46.7 12.0 0.8 soda, diet, Coca-Cola (Coca- 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 33.2 0.0 cottage cheese, nonfat 0.9 70.9 0.3 salad dressing, creamy caesar, 0.0 1.2 30.7 0.1 snapper, baked, fillet (USDA) 2.7 10.2 68.0 0.4 water, Perrier (USDA: Nestle) (3) 0.0 0.0 7.9 0.0 bun, hamburger, onion, 0.0 60.0 100.0 1.8 water, Perrier (USDA: Nestle) (4) 0.0 0.0 45.5 0.0 strawberries, fresh, sliced 97.6 0.0 0.5 39.8 26.6 0.7 Day Total 124.3 0.0 0.8 171.9 422.7 5.9 Lunch Dinner Snack Sat 0622-2019 Breakfast milk, whole, 3.25%, with vitamin Lunch 0.0 0.0 0.0 3.2 0.2 12.2 275.7 0.1 egg, fried, large (USDA) 0.0 3.7 2.2 86.7 105.5 3.2 bread, whole wheat (USDA) 0.0 0.0 2.2 35.3 135.2 2.1 margarine, soft (Land O’Lakes) 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 7.9 0.0 sandwich, turkey, with whole 0.0 53.6 80.3 3.7 coconut yogurt (Almond Dream) 0.0 33.4 0.1 water, Perrier (USDA: Nestle) (2) 0.0 7.9 0.0 0.6 5.9 0.0 Day Meal Item C (mg) D (mcg) E-Toco (mg)Fola (mcg) Calc (mg) Iron (mg) Sat 0622-2019 Dinner chicken breast, fried, skinless 0.0 0.2 0.7 6.8 27.2 1.9 0.0 45.5 0.0 salad, caesar (Bertucci’s) Snack water, Perrier (USDA: Nestle) (3) 0.0 snack bar, fudge (Tastykake 0.0 0.0 1.6 muffin, carrot (Trader Joe’s) 3.6 15.1 1.1 creamer, original, Coffee Mate 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 45.5 0.0 Day Total 3.6 7.7 11.2 194.6 779.2 13.7 Average Day Total 87.7 3.0 5.2 184.9 683.7 9.2 Item Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g) 13.6 124.7 205.0 64.2 0.5 0.0 banana, fresh, sliced (USDA) 81.0 66.0 1074.0 3.0 0.4 0.1 bread, whole wheat (USDA) 42.0 118.7 142.2 254.8 1.0 0.1 Day Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified jam, blackberry (Smucker’s) apple, fresh, large (FDA Lunch Dinner 0.0 0.0 260.0 0.0 0.0 chicken wing, glazed bbq, 20.2 223.7 209.3 536.6 1.2 0.2 mandarin orange, fresh, 6.8 11.3 94.1 1.1 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 3.2 0.0 0.0 rice, brown, cooked, long grain 78.8 208.1 173.7 8.1 1.4 0.0 salad dressing, cucumber ranch Snack 240.0 broccoli, fresh (USDA) 19.1 60.1 287.6 30.0 0.4 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 3.2 0.0 0.0 water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0 breakfast sandwich, egg white 770.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 3.2 0.0 0.0 apple, fresh, small, 2 3/4″ 7.4 16.4 159.4 1.5 0.0 0.0 Day Total 268.9 829.0 2605.4 1919.1 5.0 0.4 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 108.0 183.2 143.2 1.2 1.3 0.0 Lunch 1.7 1.7 27.8 1.1 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.6 0.0 0.0 french fries, frozen, with salt 28.0 110.8 544.7 443.2 0.5 0.0 soda, diet, Coca-Cola (Cocawater, Perrier (USDA: Nestle) (2) Dinner Snack Sat 0622-2019 40.0 0.0 0.0 0.0 cottage cheese, nonfat 2.4 0.0 0.0 326.0 0.0 0.0 salad dressing, creamy caesar, 1.5 19.2 8.0 251.0 0.1 snapper, baked, fillet (USDA) 62.9 341.9 887.9 96.9 0.7 0.6 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.6 0.0 0.0 bun, hamburger, onion, 300.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 3.2 0.0 0.0 strawberries, fresh, sliced 21.6 39.8 254.0 1.7 0.2 0.1 Day Total 223.7 696.6 1865.5 1468.0 2.8 0.7 24.4 205.0 322.1 104.9 0.9 0.2 egg, fried, large (USDA) 22.1 365.7 258.5 352.1 2.3 0.3 bread, whole wheat (USDA) 63.0 178.1 213.4 382.2 1.5 0.1 Breakfast milk, whole, 3.25%, with vitamin Magn (mg) Phos (mg) Potas (mg) Sod (mg) water, Perrier (USDA: Nestle) 0.0 0.0 0.0 sandwich, turkey, with whole 107.6 538.6 629.8 Day Meal Sat 0622-2019 Breakfast margarine, soft (Land O’Lakes) Lunch Item 2620.8 3.4 0.0 0.0 0.0 0.6 0.0 0.0 52.7 418.4 469.5 134.4 1.8 0.2 0.0 0.0 500.0 0.0 0.0 0.0 3.2 snack bar, fudge (Tastykake 201.4 muffin, carrot (Trader Joe’s) 301.1 creamer, original, Coffee Mate 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 3.2 0.0 0.0 Day Total 269.8 1705.8 1893.3 4863.6 9.9 0.8 Average Day Total 254.1 1077.1 2121.4 2750.2 5.9 0.6 Item Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz eq) 0.0 0.0 0.0 0.0 0.8 0.0 banana, fresh, sliced (USDA) 0.1 0.0 0.0 2.0 0.0 0.0 bread, whole wheat (USDA) 0.8 0.0 0.0 0.0 0.0 1.4 jam, blackberry (Smucker’s) 0.0 0.0 0.0 0.0 0.0 0.0 apple, fresh, large (FDA 0.0 0.0 0.0 2.2 0.0 0.0 chicken wing, glazed bbq, 2.5 0.0 0.0 0.0 0.0 0.0 mandarin orange, fresh, 0.0 0.0 0.0 0.3 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 rice, brown, cooked, long grain 0.7 0.0 0.0 0.0 0.0 2.1 Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified salad dressing, cucumber ranch Snack 0.0 chicken breast, fried, skinless Day Dinner 0.0 water, Perrier (USDA: Nestle) (2) water, Perrier (USDA: Nestle) (3) Lunch 0.6 9.2 salad, caesar (Bertucci’s) Snack Omega3 (g) 250.0 coconut yogurt (Almond Dream) Dinner Zinc (mg) 0.0 0.0 broccoli, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0 breakfast sandwich, egg white 0.0 0.0 0.0 0.8 1.8 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 apple, fresh, small, 2 3/4″ 0.1 0.0 0.0 1.3 0.0 0.0 Day Total 4.2 0.0 0.0 5.8 1.6 5.3 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 0.9 0.0 0.0 0.0 0.0 1.6 0.0 0.0 22.7 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 french fries, frozen, with salt 0.3 0.0 0.0 0.0 0.0 0.0 soda, diet, Coca-Cola (Coca- 0.0 0.0 46.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 cottage cheese, nonfat 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 Lunch Dinner salad dressing, creamy caesar, Snack snapper, baked, fillet (USDA) 0.1 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.2 0.0 0.0 0.0 0.0 0.0 bun, hamburger, onion, water, Perrier (USDA: Nestle) (4) 0.0 Day Meal Fri 06-21- Snack 2019 Sat 0622-2019 Item Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz eq) strawberries, fresh, sliced 0.1 0.0 0.0 1.1 0.0 0.0 Day Total 1.5 0.0 68.7 1.1 0.2 3.8 0.3 0.0 0.0 0.0 0.9 0.0 egg, fried, large (USDA) 5.1 0.0 0.0 0.0 0.0 0.0 bread, whole wheat (USDA) 1.2 0.0 0.0 0.0 0.0 2.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 sandwich, turkey, with whole 0.0 0.0 coconut yogurt (Almond Dream) 0.0 0.0 0.0 0.1 0.0 Breakfast milk, whole, 3.25%, with vitamin margarine, soft (Land O’Lakes) water, Perrier (USDA: Nestle) Lunch Dinner 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 chicken breast, fried, skinless 1.6 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 salad, caesar (Bertucci’s) water, Perrier (USDA: Nestle) (3) Snack 0.0 snack bar, fudge (Tastykake 0.0 0.0 0.0 0.0 3.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 muffin, carrot (Trader Joe’s) creamer, original, Coffee Mate water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 8.1 0.0 0.0 0.0 1.0 5.6 Average Day Total 4.6 0.0 22.9 2.3 1.0 4.9 Item MyVeg (cup) MyProt (oz XxFruit eq) XxOCarb XxStarch XxVeg 0.0 0.0 0.0 0.0 0.0 0.0 banana, fresh, sliced (USDA) 0.0 0.0 4.5 0.0 0.0 0.0 bread, whole wheat (USDA) 0.0 0.0 0.0 0.0 1.6 0.0 jam, blackberry (Smucker’s) 0.0 0.0 0.0 0.9 0.0 0.0 apple, fresh, large (FDA 0.0 0.0 2.3 0.0 0.0 0.0 chicken wing, glazed bbq, 0.0 3.4 0.0 0.0 0.0 0.0 mandarin orange, fresh, 0.0 0.0 0.5 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 rice, brown, cooked, long grain 0.0 0.0 0.0 0.0 3.5 0.0 0.0 0.0 0.0 0.0 broccoli, fresh (USDA) 1.0 0.0 0.0 0.0 0.0 1.2 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0 breakfast sandwich, egg white 0.0 1.8 0.0 0.0 2.0 0.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 apple, fresh, small, 2 3/4″ 0.0 0.0 1.4 0.0 0.0 0.0 Day Total 1.0 5.2 8.7 0.9 7.0 1.2 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 0.0 0.0 0.0 0.0 1.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 french fries, frozen, with salt 0.9 0.0 0.0 0.0 2.2 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 cottage cheese, nonfat 0.0 0.0 0.0 0.0 0.0 0.0 Day Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified Lunch Dinner salad dressing, cucumber ranch Snack Lunch soda, diet, Coca-Cola (CocaDinner Day Meal Fri 06-21- Dinner 2019 Snack Sat 0622-2019 Item MyVeg (cup) MyProt (oz XxFruit eq) XxOCarb XxStarch XxVeg salad dressing, creamy caesar, 0.0 0.0 0.0 0.0 0.0 0.0 snapper, baked, fillet (USDA) 0.0 6.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 bun, hamburger, onion, 0.0 0.0 0.0 0.0 2.4 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 0.0 strawberries, fresh, sliced 0.0 0.0 0.8 0.0 0.0 0.0 Day Total 0.9 6.0 0.8 0.0 6.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 egg, fried, large (USDA) 0.0 3.3 0.0 0.0 0.0 0.0 bread, whole wheat (USDA) 0.0 0.0 0.0 0.0 2.4 0.0 margarine, soft (Land O’Lakes) 0.0 0.0 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 coconut yogurt (Almond Dream) 0.0 0.0 0.0 0.3 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 0.0 0.0 chicken breast, fried, skinless 0.0 6.0 0.0 0.0 0.0 0.0 salad, caesar (Bertucci’s) 2.2 0.0 0.0 0.0 2.2 0.0 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 0.0 0.0 snack bar, fudge (Tastykake 0.0 0.0 0.0 3.9 0.0 0.0 muffin, carrot (Trader Joe’s) 0.0 0.0 0.0 2.6 0.0 0.0 creamer, original, Coffee Mate 0.0 0.0 0.0 0.5 0.0 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 2.2 9.3 0.0 7.2 4.6 0.0 Average Day Total 1.4 6.8 3.2 2.7 6.0 0.4 Item XxFat XxAlc XxNoFtMlk XxLnMeat Breakfast milk, whole, 3.25%, with vitamin Lunch Dinner Snack sandwich, turkey, with whole Day Meal Thu 0620-2019 Breakfast milk, skim, calcium fortified 0.0 0.0 0.5 0.0 banana, fresh, sliced (USDA) 0.0 0.0 0.0 0.0 bread, whole wheat (USDA) 0.1 0.0 0.0 0.0 jam, blackberry (Smucker’s) 0.0 0.0 0.0 0.0 apple, fresh, large (FDA 0.0 0.0 0.0 0.0 chicken wing, glazed bbq, 1.6 0.0 0.0 3.0 mandarin orange, fresh, 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 rice, brown, cooked, long grain 0.0 0.0 0.0 0.0 salad dressing, cucumber ranch 2.2 0.0 0.0 0.0 broccoli, fresh (USDA) 0.0 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 breakfast sandwich, egg white 0.9 0.0 0.0 1.7 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 apple, fresh, small, 2 3/4″ 0.0 0.0 0.0 0.0 Day Total 4.8 0.0 0.5 4.8 Fri 06-21- Breakfast oatmeal, instant, quick, dry 2019 coffee, brewed, with tap water 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch Dinner Snack XxFat XxAlc XxNoFtMlk XxLnMeat Fri 06-21- Breakfast water, Perrier (USDA: Nestle) 2019 Lunch french fries, frozen, with salt 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 soda, diet, Coca-Cola (Coca- 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 cottage cheese, nonfat 0.0 0.0 0.0 1.5 salad dressing, creamy caesar, 1.9 0.0 0.0 0.0 snapper, baked, fillet (USDA) 0.0 0.0 0.0 6.4 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 bun, hamburger, onion, 0.1 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 strawberries, fresh, sliced 0.0 0.0 0.0 0.0 Day Total 2.9 0.0 0.0 7.9 1.2 0.0 1.0 0.0 egg, fried, large (USDA) 3.7 0.0 0.0 3.3 bread, whole wheat (USDA) 0.1 0.0 0.0 0.0 margarine, soft (Land O’Lakes) 4.4 0.0 0.0 0.0 water, Perrier (USDA: Nestle) 0.0 0.0 0.0 0.0 sandwich, turkey, with whole 4.8 0.0 0.0 0.0 coconut yogurt (Almond Dream) 0.1 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (2) 0.0 0.0 0.0 0.0 chicken breast, fried, skinless 0.0 0.0 0.0 8.1 salad, caesar (Bertucci’s) 7.3 0.0 0.0 1.6 water, Perrier (USDA: Nestle) (3) 0.0 0.0 0.0 0.0 snack bar, fudge (Tastykake 2.7 0.0 0.0 0.0 muffin, carrot (Trader Joe’s) 2.7 0.0 0.0 0.0 creamer, original, Coffee Mate 0.8 0.0 0.0 0.0 water, Perrier (USDA: Nestle) (4) 0.0 0.0 0.0 0.0 Day Total 27.8 0.0 1.0 13.0 Average Day Total 11.8 0.0 0.5 8.6 Day Meal Dinner Snack Sat 0622-2019 Item Breakfast milk, whole, 3.25%, with vitamin Lunch Dinner Snack ^ Total Sugars includes those naturally occuring in food and added sugars. Macronutrient Distribution The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake. The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats). Source of Calories Calori Gram Percent Source of Fat (approx.) Fat (g) Percent Protein 398 99.9 21 % Saturated Fat 17.3 23 % Carbohydrates 819 205.7 43 % Mono Fat 10.7 14 % Poly Fat 7.5 10 % Trans Fat 0.1 0% Total (g) 75.1 0 0.0 0% 672 75.1 36 % Alcohol Fat (Total) Saturated Fat 156 17.3 8% Trans Fat 1 0.1 0% Mono Fat 96 10.7 5% Poly Fat 68 7.5 4% Total 1889 *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats. *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats. Exchanges Ratios Starch 6.00 Fruit 3.16 Other Carbs 2.70 Vegetables 0.40 Lean Meat 8.56 Fat Alcohol 0.00 NonFatMilk 0.49 11.83 Calorie Assessment A close-up picture of the Calories consumed. P:S ( Poly Fat / Saturated Fat ) 0.43 : 1 Potassium : Sodium 0.77 : 1 Calcium : Phosphorus 0.63 : 1 CSI ( Cholesterol / Saturated Fat ) 37.87 Calories to maintain current weight Calories to maintain current weight 2264 Calorie adjustment for weight change of 0 lb (per week) 0 Goal Calories 2264 Average Daily Intake & Expenditures Average Intake 1889 Average Expenditure 2039 Calories For The Day Goal Intake Assessment Total Calories 2264 1889 Below Goal Carbohydrates (45-65% Calories) 1018 to 1471 819 Below Goal Protein (10-35% Calories) 226 to 792 398 In Range Fat (20-35% Calories) 453 to 792 672 In Range Activity Summary List of the Activities performed, their METs, duration and Calories burned. Profile Calorie Goal: 2264 Daily Activity Details Summary Daily Average 0 Calories Your Daily Average put you in the Sedentary activity level, and suggests 2039 Calories to maintain your current weight. Nutrition Facts Formats the analysis as a Nutrition Facts label. Nutrition Facts Serving Size ( 2166 g ) Amount per serving Calories 1889 % Daily Value * Total Fat 75g Saturated Fat 17g 107% 77% Trans Fat 0g Cholesterol 407mg 136% Sodium 2750mg 120% Total Carbohydrates 206g Dietary Fiber 21g 66% 66% Total Sugars 74g Protein 100g 187% Vitamin D 3mcg 20% Calcium 684mg 68% Iron 9mg 51% Potassium 2121mg 45% * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. % Daily Value here is based on your custom profile. MyPlate The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info). Intake vs. Recommendation 2200 Calorie Pattern Group Percent Grains Intake 70 Comparison % Grains Recommendation Vegetables Intake 46 % Vegetables Recommendation Fruits Intake 115 % Fruits Recommendation Dairy Intake 32 % Dairy Recommendation Protein Foods Intake 114 % Protein Foods Recommendation Amount * 4.9 oz equivalent 7.0 oz equivalent 1.4 cup equivalent 3.0 cup equivalent 2.3 cup equivalent 2.0 cup equivalent 1.0 cup equivalent 3.0 cup equivalent 6.8 oz equivalent 6.0 oz equivalent Make Half Your Grains Whole Vary Your Vegetables Aim for at least 3.5 oz equivalents whole grains a day Dark Green Vegetables 3.0 cups weekly Orange Vegetables 2.0 cups weekly Oils & Empty Calories Dry Beans & Peas 3.0 cups weekly Aim for 6.0 teaspoons of oils a day Starchy Vegetables 6.0 cups weekly Limit your extra fats & sugars to 290 Calories a Other Vegetables 7.0 cups weekly * oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans. Food List Report The Food List report displays a simple list of foods that you have entered, along with their calorie values. Amount Item Cals Thu 06-20-2019 0.5 cup milk, skim, calcium fortified (USDA) 43 2.0 cup banana, fresh, sliced (USDA) 267 2.0 slice bread, whole wheat (USDA) 141 1.0 Tbs jam, blackberry (Smucker’s) 50 2.0 oz water, Dasani, non-carbonated (USDA: Coca Cola) 0 1.0 lrg apple, fresh, large (FDA Voluntary Labeling) 130 1.0 ea breakfast sandwich, egg white delight, McMuffin (McDonald’s) 250 1.0 btl water, Perrier (USDA: Nestle) 0 1.0 ea apple, fresh, small, 2 3/4″ (USDA: Commodity) 77 1.0 ea chicken wing, glazed bbq, cooked, from frozen (USDA) 232 2.0 oz mandarin orange, fresh, sections (USDA) 30 1.0 btl water, Perrier (USDA: Nestle) 0 1.0 cup rice, brown, cooked, long grain (USDA) 248 2.0 Tbs salad dressing, cucumber ranch (Kraft) 110 1.0 cup broccoli, fresh (USDA) 31 1.0 btl water, Perrier (USDA: Nestle) 0 Day Total 1611 Fri 06-21-2019 0.5 cup oatmeal, instant, quick, dry (USDA: Quaker) 148 2.0 oz coffee, brewed, with tap water (USDA) 1 2.0 oz water, Perrier (USDA: Nestle) 0 1.0 ea bun, hamburger, onion, premium (Oroweat) 200 1.0 btl water, Perrier (USDA: Nestle) 0 1.0 cup strawberries, fresh, sliced (USDA) 53 15.0 ea french fries, frozen, with salt (USDA) 196 1.0 can soda, diet, Coca-Cola (Coca-Cola) 0 1.0 cup water, Perrier (USDA: Nestle) 0 3.0 oz cottage cheese, nonfat (Darigold) 64 2.0 Tbs salad dressing, creamy caesar, Newman’s Own (USDA: 94 6.0 oz snapper, baked, fillet (USDA) 218 2.0 oz water, Perrier (USDA: Nestle) 0 Day Total 974 Sat 06-22-2019 1.0 cup milk, whole, 3.25%, with vitamin D (USDA) 149 6.0 oz egg, fried, large (USDA) 333 3.0 slice bread, whole wheat (USDA) 212 2.0 Tbs margarine, soft (Land O’Lakes) 200 2.0 oz water, Perrier (USDA: Nestle) 0 3.0 oz snack bar, fudge (Tastykake Snak Bars) 373 3.0 oz muffin, carrot (Trader Joe’s) 286 2.0 oz creamer, original, Coffee Mate (Coffee Mate) 76 1.0 btl water, Perrier (USDA: Nestle) 0 9.0 oz sandwich, turkey, with whole wheat 544 1.0 oz coconut yogurt (Almond Dream) 22 2.0 oz water, Perrier (USDA: Nestle) 0 6.0 oz chicken breast, fried, skinless (USDA) 318 1.0 side salad, caesar (Bertucci’s) 570 1.0 btl water, Perrier (USDA: Nestle) 0 Day Total 3083 7/14/19 9:39 PM Total 5667 Day Average 1889 Item Average 129 Page 19 of 19