NunezR WBfinal

C.E.
Betty Crocker, MPH, RD NUTR 8AM Fall 2012 Fullerton College
My Wellness Life
An Introduction...
Before we embark on this journey into the nourishment of whole foods, let me humbly introduce to you how I came to discover the importance of nutrition. I come from a typical middle class family with typical middle class problems. We are in fact a family of eaters. Most members of my family are obese - extended family included. Family dinners and holidays focus on heavy meals and there is always room for seconds. Three years ago, when faced with the economic downturn, I decided to take my health into my own hands, it was the only thing I had control over. At 5'10 and 350lbs, I was a pack-aday smoker who was slowly killing himself. On the cusp of thirty years old, it was time for a change. A friend told me that exercise was merely the contractor; nutrition was the architect. I made efforts to eat as clean as possible, foods from the earth were my friend, and anything else went to the wayside. It was amazing to see how quickly the body responded to simple, whole foods. The combination of diet and exercise put me on track to become a healthier man, and now three years later I proudly call myself a non-smoker who is happily 165-lbs lighter. Health and wellness have become a priority in my life because they have in fact changed my life. The visible changes are obvious to many, but the changes that have had the most impact are not based on appearance. A recent visit to the physician indicated a healthy heart and "perfect blood pressure". In addition, I have a less than 1% chance of having a heart attack in the next ten years according to the National Heart, Lung and Blood Institute. Having seen the effects that wellness can have on your life, has put me on the path to public health and is what lead me to Human Nutrition 210. The knowledge I have gained from this class has not only allowed me to better nurture myself, it will allow me to address the health concerns in my community in the future. As an avid runner, member of CrossFit and public health major, my life has been changed forever on this journey to wellness and I welcome you to join me on this journey into whole foods. Richard L Nunez
Table of Contents
Nutrition Profile - Quality Goals.....................................................................................................2 - DRI vs 3-day Diet..............................................................................................3 - Deficiency & Excess......................................................................................4-12 Planning Ahead - Perfect Plan Analysis.......................................................................................14 - Overcoming Deficiency & Excess...............................................................15-17 - My Plate Summary..........................................................................................18 Super Foods - Usage Analysis............................................................................................20-21 - Meal Plan.........................................................................................................22 - Nutrional Profile.............................................................................................23 Farm to Table - Almond Sysnopsis..........................................................................................25 - Recipe..............................................................................................................26 Documentation - Appendix A.................................................................................................27-54 - Appendix B.................................................................................................55-82 - Appendix C......................................................................................................83 - Bibilography....................................................................................................84
Nutrition Profile
Quality Levels
Table 1.1
DRI QUANTIFIED
NUTRIENT UNIT DRI GOALS GOOD SOURCE
RDA/AI
A
EXCELLENT SOURCE
20% (C OLUMN=20%)
C =A*.2
10-19%
(C OLUMN=10%) B=A*.1
Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D
Vitamin A (RAE)
L Kcal
3.7 2833 68.22 370

38 108 28
0.37 283.3
6.822 37 3.8 SKIP SKIP 1.7 0.16
0.74 566.6
13.644 74 7.6
MACRONUTRIENTS
g g
g g g
g
g
17
1.6
3.4 0.32
The data provided on Table 1.1 is based on Dietary Reference Intakes (DRI) goals personalized based on my height, weight, age and gender. According to the FDA and the National Education Labeling Act (NELA), nutrient claims on labels must follow the following protocol: - Good Source: 10-19% - Excellent Source: 20%
VITAMINS
mg mg mg mg mcg mcg mg mcg mcg mcg mg mg mg mg mg
mg
1.2 1.3 16 1.3 2.4 400 90 15 900 0.13 1.6 0.13 0.24 40 9 1.5 90 0
0.24 0.26 3.2 0.26 0.48 80 18 3 180 0

200 1.6 84 940 2.2 SKIP
Vitamin E Calcium Iron

Magnesium
MINERALS
1000 8 420 4700 11 1500
100 0.8 42 470 1.1
Potassium Zinc Sodium
Page 2
My Nutrition Profile
The data provided in Table 1.2 below is a result of a recorded three-day diet (see Appendix A). In areas where nutrients are deficient, numbers are highlighted in red; similarly, nutrients in excess are highlighted in blue. The following pages provide in-depth information regarding these nutrients.
Table
1.1
DRI GOALS vs. 3-DAY DIET NUTRIENT UNIT DRI GOALS RECORD WB1 3-day Analysis(%) RDA/AI UL Intake Intake vs. Goal
Deficient <80% Excess >1 20%
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
L Kcals
3.7 2833 68.22 370 76 108 28 17 1.6
0 0 0 0 0 0 0 0 0
2.35 2471.7 105.36 294.58 53.63 108.33 30.75 11.56 1.63
64% 87% 154% 80% 71% 100% 110% 68% 102%
MACRONUTRIENTS
g g g g g g g
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A ( R A E) Vitamin E Calcium Iron
Magnesium
VITAMINS
mg mg mg mg mcg mcg mg mcg mcg mcg mg mg mg mg mg mg
1.2 1.3 16 1.3 2.4 400 90 15 900 0 1000 8 420 4700 11 1500
0 0 35 100 0 1000 2000 100 3000
0.55 1.04 21.29 1.75 1.08 216.94 102.88 1.05 94.18
46% 80% 133% 135% 45% 54% 114% 7% 10% #DIV/0! 54% 207% 93% 49% 69% 166%
MINERALS
2500 45 350 0 40 2300 539.12 16.55 391.25 2312.6 7.54 2484
Page 3
Deficiency
Arguably, life's most precious gift, water is the largest component of the human body (USGS). It is responsible for transporting nutrients, regulating fluid balance in the cells, and maintaining proper brain function. Without water, human life would cease to exist. Yet many ignore its importance. In fact, a major problem plaguing American culture today is our choice of beverage. A recent Gallup poll revealed that 48% drink soda daily. Even worse, those who drank soda consumed an average of 2.6 glasses per day (Saad). This leaves consumers with an average of 350 empty calories per day and an extra 36 pounds a year. The health implications for this group remains quite concerning. Humbly stated, it there are more pressing issues. Those who chose to drink soda, and sugary sweetened beverages have done something important, they made the choice. However, there are places in these United States and around the globe where many are not so fortunate; many do not have a choice. According to the World Health Organization, 1.1 billion people have no access to any type of improved drinking source of water and as direct consequence; 1.6 million people die every year from diarrheal diseases attributable to lack of sake drinking water - 90% of which are children(WHO). Perhaps the most commonly known of any Nutrient deficiency, Dehydration presents itself first in the form of thirst. Many are unaware that by the time thirst presents itself, dehydration has already begun. If not properly hydrated symptoms such as weakness, confusion and exhaustion can occur -mild conditions when comparing them to conditions around the world. It was for these very reasons that made great efforts to drink more water after having become aware of my own water deficiencies in WB1 (Appendix I). We often take for granted the small things in life. Water is an abundant an essential nutrient where I live and one, I will not take for granted
Page 4
Deficiency & Excess
Fiber
Fiber
Simply stated, Fiber's main function in the body is to regulate digestion. Soluble fiber moderates blood glucose levels and aids in the reduction of cholesterol, while insoluble fiber adds bulk to stool and promotes the feeling of fullness. Because fiber aids in healthy digestion, those deficient in fiber will often find themselves constipated. Serious digestive disorders such as diverticulitis can also present themselves should chronic deficiencies in fiber remain. Though fiber has many benefits, excessive intake can result in diarrhea, cramping and gas. Eating too much fiber can also lead to malabsorption of crucial vitamins and minerals.
Page 5
Deficiency & Excess
Thiamin
It plays a crucial role in the energy metabolism of all cells. Nerve processes and responding tissues such as muscles rely heavily on thiamin The most common thiamin deficiency, beriberi, is characterized by a loss of sensation in the extremities in addition to muscles fatigue and possible abnormal heart functions.
Niacin
Much like thiamin, Niacin plays a role in the energy metabolism of all cells. Niacin deficiency is known as pellagra, a disease that includes symptoms such as diarrhea, dementia and eventually death. Excessive intake can lead to nausea and vomiting.
B6
A multitasking vitamin, B6 is needed in amino acid and fatty acid metabolism. It assists in the conversion of tryptophan to niacin and aids in the synthesis of hemoglobin. Because of the diverse roles B6 plays, deficiency can exhibit diverse symptoms. Weakness depression, irritability and insomnia are all signs of vitamin B6 deficiency. Anemia is also linked to chronic deficiency of B6. Supplementation of the vitamin can lead to toxic levels that lead to bloating, impaired memory, damage to nerves and bouts of depression.
Page 6
Deficiency & Excess
Spinach & Sirloin Salad; A meal rich in Folate & B12
Folate
Essential in the creation of new cells, our tissues require Folate. Deficiencies can impair immunity and often lead to anemia. Low intake can also increase the risk of neural tube birth defects.
Vitamin - B12
Much like Folate, B12 is aids in the synthesis of new cells. It also maintains the sheath that surrounds and protects the nerve fibers. Deficiency of B12 is similar to that of Folate in that it causes an anemia.
Page 7
Deficiency & Excess
Vitamin A
Essential to our vision, bone growth, gene expression and immunity. Deficiencies can lead to blindness, impaired bone growth and tooth decay. Excess levels of the vitamin can produce symptoms such as nausea, vomiting, diarrhea and hair loss.
Vitamin D
Plays a key role in the mineralization of bones and teeth. Vitamin D increases levels of Calcium in order to promote bone integrity. New research also suggests that Vitamin D protects against cardiovascular disease, hypertension and cancer. Deficiency of the vitamin in children is known as Rickets; a condition leaving children bow legged due to improper formation of new bones. It is recommended to take calcium with Vitamin D.
Page 8
Deficiency & Excess
Calcium
Much like myself, two-thirds of the United States population fails to meet the DRI recommended intake for Calcium. Still, the mineral is the most abundant in the body and is crucial to our body function. Calcium's chief role is the formation of bone and teeth but also assists in maintaining blood pressure, is essential for muscle contractions and assists in the clotting of blood. Calcium deficiencies can lead to stunted growth, and weakened bones. Osteoporosis is often found in the senior population, which is why attention to calcium intake is crucial at an early age.
Page 9
Deficiency & Excess
Potassium
A major player in maintaining fluid and electrolyte balance, Potassium also plays a crucial role in maintaining heartbeat. Dehydration can lead to a deficiency of potassium that can result in muscle fatigue, confusion and paralysis. Although excess intake of potassium is generally safe, potassium injected into a vein can stop the heart
Iron
Every living cell contains iron. Its chief function is to enhance oxygen distribution throughout the body and keep the immune system healthy. The most common nutrient deficiency worldwide is iron deficiency called Anemia. This results in poor blood circulation. Excessive intake of iron can lead to fatigue, depression, and abdominal pain. If untreated, toxic levels can lead to infections, bone damage and possible heart failure.
Zinc
Deemed a "Jack of all trades", Zinc is essential for immunity, wound healing, growth and development and can affect behavior, learning and mood. Deficiency can result in impaired immune function, delayed sexual maturation and growth retardation. Symptoms of excessive intake vary from loss of appetite, impaired immunity and low HDL cholesterol. This is often caused from supplementation found in cold medicines. Page 10
Deficiency & Excess Sodium
A major player in maintaining fluid and electrolyte balance outside the cells, Sodium is an essential mineral to the balance of the human body. In addition to maintaining acidbase balance, sodium is an essential part of our muscle contraction. Although deficiency would be harmful, it is rare to find anyone who is deficient in sodium. More common are excessive levels of sodium. The results are acute hypertension, edema and fluid buildup outside of the cells.
Deficiency & Excess
Protein
Protein is another crucial piece of nutrition. Every cell in our body contains protein. It helps to repair and rebuild cells as well as aid in the breakdown of our food. Most commonly, proteins are found in animal products such as meat, milk, eggs and fish. However, protein is also found is beans legumes, soy and nuts. My excess of protein is common in the American diet, and can lead to elevated cholesterol levels and can sometimes put strain on the kidneys.
EFA - n-6
Considered an essential fatty acid, Omega-6 fatty acids are essential to human health. They play a major role in brain function, assist with skin, hair, and bone health. Healthy sources of Omega-6 can be found in seeds and nuts as well as the oils extracted from them such as sunflower oil and palm oil.
Page 12
Planning Ahead
Perfect Plan Analysis

The data provided in table 2.1 provides an in depth look at a comparison between the actual three-day diet record (Appendix A) and a planned three-day diet (Appendix B). Column F represents areas where deficiencies and excess intake was overcome.
Table
2.1
PERFECT PLAN ANALYSIS

NUTRIENT UNIT DRI GOALS RDA/AI UL WB1 3-day Analysis
Intake
A Intake vs. Goal (%) B
Deficient <70% Excess >1 20%
WB4 3-day
Intake
C Intake vs. Goal (%) D
Fo rgivable deficient Fo rgivable excessive
WB1 vs WB4
Intake
E=(A-C ) Intake vs. Goal (%) F=(B-D)
Overcame deficiency Overcame excess

Saturated
3.7 2833.0 68.22 370 76 108 28 17 1.6
0.0 0.0 0 0 0 0 0 0 0
2.4 2471.7 105.36 294.58 53.63 108.33 30.75 11.56 1.63
64% 87% 154% 80% 71% 100% 110%
3.6 2721.9 135.66 318.14 59.8 113.9 24.38 16.8 1.84
96% 96% 199% 86% 80% 105% 87% 99% 115%
-1.2 -250.1 -30.3 -23.56 -6.17 -5.57 6.37 -5.24 -0.21 -0.72 -1.4 -2.4 -0.89 -3.59 -292.98 -36.62 -21.59 -752.03 -588.09 -4.5 -142.31 603.9
-32% -9% -44% -6% -9% -5% 23% -31% -13%
Kcals g g
g
MACRONUTRIENTS
g g g
g
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A ( R A E) Calcium Iron
Magnesium
68%
102%
VITAMINS
mg mg mg mg mcg mcg mg mcg mcg
1.2 1.3 16 1.3 2.4 400 90 15 900 1000 8 420 1500
0 0 35 100 0 1000 2000 100 3000 2500 45 350 2300
0.55 1.04 21.29 1.75 1.08 216.94 102.88 1.05 94.18 539.12 16.55 391.25 2484
46% 80% 133% 135% 45% 54% 114% 7% 10%
1.27 2.44 23.69 2.64 4.67 509.92 139.5 22.64 846.21 1127.21 21.05 533.56 1880.1
106% 188% 148% 203% 195% 127% 155% 151% 94% 113% 263% 127% 125%
-60% -108% -15% -68% -150% -73% -41% -144% -84% -59% -56% -34% 40%
MINERALS
mg mg mg mg 54% 207% 93% 166%
Sodium
Page 14

Overcoming Deficiencies & Excess Water
Implementing strategies to introduce more water into my diet was key and was one of my wellness strategies (Appendix C). Locating resources on campus where filling my reusable water bottle was of no cost made all of the difference.
N-6
I simply added one item to my plan in order to overcome this deficiency. The Cocoa Pistachio bar by PROBAR, provides 3.8g of Omega-6 in one serving - an "excellent source".
Thiamin
By adding foods such as crimini mushrooms, spinach and tuna, I was able to increase my intake by nearly 60%. A simple salad was all it took.
B12
I found it difficult to keep protein and saturated fat intake low while maintaining a healthy balance of B12. I found that adding lean meats such as salmon kept these numbers in balance, yet allowed to reap the benefits of B12
Folate
Adding lentils, pinto beans and black beans not only increased my folate intake; I was able to increase fiber as well.
Page 15

Overcoming Deficiencies & Excess Vitamin D
Many of the foods added for deficiencies such as folate, B12 and Omega-6 also fixed filled in the gaps for vitamin D. Most notably was the salmon.
Vitamin A
By adding a serving of sweet potato one night and a serving of carrots another, I was able to increase my intake by 84%
Calcium
Increasing ingredients such as spinach and broccoli helped me to overcome my deficiency in calcium. I also introduced Greek yogurt to the plan.
Magnesium
By increasing intake of spinach for calcium and thiamin, I was also able to increase my DRI for magnesium.
Page 16

Overcoming Deficiencies & Excess
In reviewing WB-1, it was apparent that adjustments needed to be made in order to meet the requirements of several vitamins and minerals, while reducing intake of Sodium. Careful analysis of the report revealed that some of the menu items I chose to fulfill the requirement of one group of nutrients, had in turn been a bad choice for another group. An example of this was my choice for lunch. Understanding that prepackaged lunchmeats typically had high levels of sodium, I opted for a roasted chicken. Placing three ounces between two slices of sprouted wheat bread was the source of 762 mg of Sodium, more than half of my DRI. It was apparent in planning WB-4, choosing whole foods Which are nutrient dense while low in sodium would prove to be difficult. To educate myself, I sought out additional information on the DASH diet from the National Heart, Lung and Blood Institute (NHLBI). The Dietary Approaches to Stop Hypertension is aimed at lowering blood pressure is rather easy to follow. The diet is based on whole foods such as fruits, veggies, leans meats and fish. It includes whole grains, nuts and low or non-fat milk products. Following these simple guidelines presumably lowers intake of saturated fat, cholesterol and overall fat. I followed these very guidelines in order to achieve balance in WB-4. One suggestion found in DASH led me to swap out the high sodium wheat bread for wild Brown rice. This reduced sodium levels at lunchtime from 762mg to 68mg - a drastic reduction. This one switch also increased levels of potassium, magnesium and even added a small dose of calcium something the slices of bread were lacking. In addition to making this change, I added small doses of vegetables throughout the week. I found that an additional cup of spinach was rich in potassium, magnesium and fiber - all areas that needed attention. By adding more whole foods and reducing processed foods, I was able to keep a realistic diet while overcoming the deficiencies of WB-1.
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My Plate
Summary
Having carefully planned a three diet (Appendix II) to adhere to DRI goals, I disappointed to learn I had not met the goals of My Plate. Table 2.2 below demonstrates the theoretical intake compared the goals of My Plate. As you can see, I fell short in nearly every category with the exception of protein. On this journey to wellness, one of the things I found most frustrating was the array of information available to the public, the multitude of standards we are suggested to meet, and the state of confusion that comes along with it. While the goals provided in the My Plate analysis below might prove useful as a guide, in my opinion, they don't provide enough information to assist in moving forward. Comparing the two reports makes me wonder, what is the perfect diet?
Table
2.2
Grains Veggies Fruits Dairy Protein Empty kcal
Goal 10.0 oz eq 4.0 cup eq 2.5 cup eq 3.0 cup eq 7.0 oz eq 512.0
Actual 2.8 oz eq 2.3 cup eq 1.2 cup eq 1.3 cup eq 14 oz eq 27.3
% Goal 28.2% 57.4% 46.5% 44.4% 199.9% 5.3
Page 18
Super Food
Super Food Usage

Top Ten List in Order of Usage
Eggs
I chose eggs as one of my super foods because one egg contains approximately 6 grams of protein and all nine essential amino acids. Hard boiling the egg makes it easy for me to take on the go or eat quickly before leaving for the day. I had three servings of this super food over the course of three days.
PROBAR + one Apple

This combination turned out to be one of the best on the list as it was a good source of protein, carbohydrates and an excellent source of fiber omega-3 and omega-6. These two organic items are easily transported in my backpack for snack midday.
Almonds
High in monounsaturated fat, Almonds have been a go-to snack of mine for some time. A readily available snack that is a good source of Vitamin-E, protein and Fiber, Almonds are also an excellent source of protein, fiber and iron. The antioxidant content puts this nut to the top of my super food list.
Page 20
Super Foods
Greek Yogurt & Blueberries
With twice as much protein as regular yogurt, Greek yogurt is also typically lower in sugar the snack is also a great source of calcium. When adding blueberries, you get the added bonus of flavor and a boost of antioxidants.
Hummus & Broccoli

Legumes are known for being an excellent source of fiber. The fiber-rich chickpeas also offer folate, zinc and magnesium. Broccoli makes an excellent match, as it not only tastes great; one cup contains the RDA of vitamin C- One more antioxidant to add to the list.
Asparagus
Seeking out foods to assist me with the deficiencies of WB1 (Appendix I), I found that asparagus was a fix for many areas. This super food is loaded with Vitamins A, foliate, iron and vitamin C - making this veggie a powerful antioxidant.
Almond Butter & WW Bread

I have mentioned the health benefits that Almonds have - a good source of Vitamin-E, protein and Fiber, and iron. By consuming in spreadable form, I can add a slice of 100% whole wheat bread for additional feeling of fullness.
Avocado & Whole Wheat Bread

Perhaps one of the most delicious things to grow on trees, avocados provide a healthy dose of monounsaturated fats. They also have been linked to cancer prevention. Add one-half of avocado to a slice of 100% whole wheat bread and you have yourself a healthy balanced snack.
Banana & Almonds
Yes, almonds again. They simply contain more nutrient than any other nut. Bananas are naturally fat and cholesterol free and provide healthy doses of potassium and vitamin C. This is my go to snack after my work out because potassium can help prevent muscle cramps.
Hummus & Ak-Mak Crackers

A high fiber snack, the crackers are a nice alternative to bread or chips. At 100 kcal per servings, this 100% whole-wheat cracker makes dipping hummus quite addictive.
Page 21
Super Food Usage

The data is table 3.1 provides a glimpse of the previously described super foods and at what point I incorporated them into my diet.
Table
3.1
SUPER FOODS MEAL PLAN USAGE

1 2 3 Egg 33g 4 5 6 P ro B a r & Apple 267g 7 Gre e k Yo gurt & B lube rrie s 17 2 .5 g 8 B a na na & Alm o nds 14 6 .3 5 g 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
C ra c ke r & Alm o nds Hum m us 8 3 .4 g 32 g
Alm o nd B utte r Hum m us & & WW B re a d B ro c c o li 72 g 16 2 .5 g
Avo c a do & As pa ra gus WW B re a d 12 2 .8 4 g 1 c up
DAY ONE
3.0 1.0 1.0 1.0 1.0 1.0
DAY TWO
1.0
1.0 1.0
1.0
DAY THREE
1.0 1.0 1.0 1.0 1.0
Total Used
1.0
2.0 3.0
1.0
1.0
3.0
2.0
1.0
1.0
2.0
Page 22
Super Food Usage

Although I have provided my own reasons for my choices of super foods, nutrition profile of each food found in table 3.2 is further evidence as to why these would be excellent choices for anyone.
Table
3.2
SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10
List Super Food Portion Size

NUTRIENT Unit L
QUANTITY
Good Excellent 0.74 0.37
C ra c ke r & Hum m us 83.4 g
Alm o nds 32 g
Egg 33g
Alm o nd Hum m us & B utte r & WW B ro c c o li B re a d 72 g 1 62.5 g
P ro B a r & Apple 267g
Gre e k Yo gurt & B lube rrie s 1 72.5 g
B a na na & Alm o nds 1 46.35 g
Avo c a do & WW B re a d 1 22.84 g
As pa ra gus 1cup

Saturated
0 270
Skip g g
g 6.822 37 3.8 13.644 74 7.6
0 187.46 6.92 7.06 3.98 16.11 1.22 3.93 0 0.07 0.33 1.1 0.05 0 16.3 0 0 0 86.07 1.21 87.37 229.84 1 0.33
0.03 17.16 3.6 0.24 0 0.06 0 0 0 0 0.14 0.03 0 0.03 1.32 0 0 0
0 0.09 0.16 0.06 0.09 0.05 228.24 200.48 484.64 156.32 268.03 241.62 9.35 27.01 5.65 9.38 0.66 2.18 0 0.01 0.15 0.5 0.02 0 8.48 0 0 0 55.52 0.56 44.64 5.85 16.86 4.89 14.61 2.04 0.08 0.01 0.07 0.09 0.89 0.16 0 40.26 44.19 0 523.5 41.51 1.24 16.88 11.47 67.13 11.37 22.31 4.55 3.87 0.78 0.03 0.05 0.17 0.08 0 5.46 8.37 0 5.46 90.92 2.92 9.1 4.14 15.51 1.74 9.24 5.62 0.06 0.04 0.03 0.03 0.3 0.04 0 4.35 7.03 0 2.17 130.4 0.2 4.35 55.83 0.12 40.72 7.3 33.09 6.53 14.4 1.19 3.47 0.03 0.01 0.37 1.74 0.47 0 37.77 10.27 0 3.54 80.74 1.36 107.8 622.3 1.05 1.46 7.31 29.77 8.55 10.8 1.42 1.12 0.08 0.05 0.01 1.28 0.19 1.28 59.49 5.88 0 4.68 8.69 0.41 19.38 0.45 355.35
0.12 26.67 2.93 5.17 2.8 0.16 0.05 0.05 0.01 0.19 0.19 1.3 0 0 69.33 7.47 0 50.67 32 2.85 18.67 0.72 2.67
MACRONUTRIENTS
9 28 6
Skip Skip g
g 1.7 0.16 3.4 0.32
16.3 2
0 0
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A ( R A E) Calcium Iron
Magnesium
VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mg mg mg mg mg mg 0.24 0.13 1.6 0.13 0.24 40 9 1.5 90 100 0.8 42 470 1.1 Skip 0.26 3.2 0.26 0.48 80 18 3 180 200 1.6 84 940 2.2 0 0 0 0 0 0 0 0 0 0 1.8 0 0 0 473
MINERALS
2.31 0.03 3.63 53.79 0.01 54.78
119.68 338.98 194.74 0.53 0.33 0.07 351.12 307.11 191.82
338.88 268.33
Page 23
From Farm to Table:
The California Almond
Almonds
Although almonds are not native to American soil, the United States is the largest producer of the nut, with California leading the way. In fact, 100% of the U.S supply comes from the state of California, valued at $2.8 billion. We find the majority of these almonds farmed in the San Joaquin Valley. Central California Almond Growers Association or CCAGA is a non-profit, grower-owned cooperative that farms 42,653 acres of almonds. CCAGA is the largest Sheller and huller of Almonds in the world. In addition to being the largest, CCAGA is also the oldest shelling and hulling operation. In July of 2012, CCAGA reported record growth, shelling a volume of 104,268,785 pounds of almonds, which averaged out to be more than 1 million pounds in a 24-hour period. This increase has placed almonds as the second most valuable commodity in California, surpassing grapes for the first time ever, according to the department of food and agriculture. Milk continues to be California's top grossing commodity. For this reason, we see an increase in the availability of almonds in supermarkets, liquor stores and even the cafeteria. This nutrient dense nut has even made its way into the beverage aisle as patrons are finding new ways to bypass dairy products. Almond milk is lower in calories than fat-free and non-fat milk yet offers a healthy dose of magnesium, potassium and vitamin-E. In addition, the health benefits, almond milk does not need to be refrigerated, making this an excellent alternative to our top grossing commodity. In addition to resourcing almonds for beverages, consumers also find nutritional benefits in almond butter. The popularity of peanut butter leaves many looking at the ingredients on the jar and scratching their head. Hydrogenated vegetable oil, sugar and maple flavor are Common ingredients in today's peanut butter; however, antioxidant rich almonds are a great source of vitamin E, protein and fiber and are an excellent substitute for peanut butter. Almonds are easy. It is that simple for me. Locally grown, easily accessible and transportable, the nut is an excellent snack option for any time of day. Their health benefits are numerous and their ability to adapt to any meal is - delicious. From almond crusted salmon to dark chocolate covered almonds - California's second most valuable commodity is number one in my book.
Page 25
Granola Almond Bars

Ingredients
4 cups old fashioned oats 1 cup Raw Almond Butter 3/4 cup honey (Agave syrup if can be substituted for vegans) 1/2 cup Almonds (chopped or whole) 1 tbls ground flax seed (optional)
Instructions
1. Grease the bottom and sides of a 9x13 (approx) pan 2. Preheat oven to 320 degrees 3. Combine all ingredients very well in a large bowl. Use of Kitchen aid is very helpful. 4. Mash the mixture into your greased pan. This is a very important step. They need to be packed down tight otherwise they will not hold together. 5. Bake for about 18 minutes or until the edges barely start to brown. 6. Cool for 10 minutes 7. While the bars are still pliable, cut into bars. 8. Yields 27 bars
Appendix A
Page 27
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Richard 5 ft. 10 inches 188.0 lbs. 33 years 27 Male Low Active No No
DRI Goals Nutrient DRI
Energy
Kilocalories Protein Carbohydrate Fat, Total 2833 kcal 68.22 g 315.0 - 455.0 g 62.0 - 108.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 28 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 17 g 1.6 g
Carbohydrates
Dietary Fiber, Total 38 g
DA Plus 10 Page: 1
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Nutrient Sugar, Total DRI * No recommendation
Other
Water Alcohol 3.7 L * No recommendation
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 420 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
DA Plus 10 Page: 2
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average
Macronutrient Ranges for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Macronutrient Ranges
1,500 1,250
Calories
1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,275-1,841 kCal 10%-35% 283-992 kCal 20%-35% 567-992 kCal 0% 0 kCal
Fat Actual Intake

Yours 48% 17% 39% 0% 1,178 kCal 421 kCal 975 kCal 0 kCal
Alcohol
DA Plus 10 Page: 3
Fat Breakdown for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 10% 0% 11% 11% 6% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Intake vs. Goals for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 2833 kcal 68.22 g 2,471.74 kcal 105.36 g 87% 154%
315.0 - 455.0 294.58 g g 62.0 - 108.0 108.33 g g
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 28 g * * * < 300 mg 30.75 g 30.59 g 17.84 g 0.36 g 133.72 mg 110%
45%

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 11.56 g 1.63 g 68% 102%
Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 53.63 g 81.66 g 141%
Other
Water Alcohol 3.7 L * 2.35 L 0g 64%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 0.55 mg 1.04 mg 21.29 mg 1.75 mg 1.08 g 216.94 g 102.88 mg 1.05 g 94.18 g 2,067.88 IU 4.55 mg 30% 7% 10% 69% 45% 54% 114% 46% 80% 133% 134%
Minerals
Calcium Iron Magnesium 1000 mg 8 mg 420 mg 539.12 mg 16.55 mg 391.25 mg 93% 54% 207%
DA Plus 10 Page: 5
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 2,312.6 mg 7.54 mg 2,484.39 mg 0% 25% 50% 49% 69% 166% 75% 100%
DA Plus 10 Page: 6
MyPlate Analysis for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 512.0
tips tips tips tips tips
Actual 6.5 oz. eq. 0.8 cup eq. 2.1 cup eq. 0.3 cup eq. 10.2 oz. eq. 558.8
% Goal 65.3% 19.8% 84% 11.1% 145.1% 109.1%
Your results are based on a 2833 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 10.0 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.
DA Plus 10 Page: 7
Intake Spreadsheet for Oct 18, 2012

Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Quantity 1 item(s) - 1 item is 1 packet 2 tablespoon(s) 16 fluid ounce(s) 0.25 cup(s) 2 item(s) - 1 item is 1 slice (2 oz) 2 ounce(s) 10 item(s) 8 fluid ounce(s) 1 serving(s) - 1 serving is 1 package/ box (9.5 oz) 3 ounce(s) 8 fluid ounce(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 item(s) - 1 item is 1 bar 8 fluid ounce(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 1 item(s) - 1 item is 1 slice (2 oz) 1 tablespoon(s) 1 item(s) - 1 Cracker = 1 Item 0.25 cup(s) 8 fluid ounce(s) Carb(g) 30 6 0 3.32 48 0 271.4 Wt(g) 40 32 474 60 112 56.7 16 237 284 Kcal(kcal) 160 190 4.74 138 260 89.02 82.08 0 310
Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium
Dinner Dinner Snacks
85.05 237 182
140.33 0 94.64
LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted
Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Protein(g) 5 7 0.57 1.37 12 16.95 102.72
48 237 118 56 16 28 56 237 2,611.75 Fat(g) 2.5 17 0.09 14.3 1 1.83 96.43
230 0 105.02 130 95 120 160 0 2,308.83 Sat Fat(g) 0 1.5 0.01 12.68 0 0.58 30.07
DA Plus 10 Page: 8
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Protein(g) 1.19 0 8 26.38 0 0.47 6 0 1.29 6 3.5 3 4 0 102.72 Mono Fat(g) 1 11 0.07 0.61 0 0.32 0.93 0 0 1.05 0 0.01 8 0 0.04 0 5.5 0 0 0 28.54 Carb(g) 9.99 0 45 0 0 25.13 23 0 26.95 24 3 19 8 0 271.4 Poly Fat(g) 1.5 4 0 0.16 0 0.49 0.14 0 0 0.65 0 0.09 2.5 0 0.09 0 2 0 0 0 11.62 Fat(g) 4.17 0 11 3.04 0 0.31 13 0 0.39 0.5 8.5 4.5 14.3 0 96.43 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Sat Fat(g) 2 0 7 0.86 0 0.05 2.5 0 0.13 0 0.75 0 2 0 30.07 Chol(mg) 0 0 0 0 0 39.12 3.2 0 0 72.29 0 0 0 0 0 0 0 0 0 0 114.61
DA Plus 10 Page: 9
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana Omega-6(g) 0 0 0 0.16 0 0.32 0.14 0 0 0.5 0 0.08 0 0 0.05 0 0 0 0 0 1.25 Water(L) 0 0 0.47 0.04 0 0.04 0 0.24 0 0.06 0.24 0.16 0 0.24 0.09 1.8 Omega-3(g) 0 0 0 0 0 0.01 0 0 0 0.03 0 0.02 0 0 0.03 0 0 0 0 0 0.08 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 4 4 0 1.32 8 0 0.91 0 5 0 0 4.37 4 0 3.07 4 2 3 2 0 45.67 Thiamin(mg) 0 0 0.07 0.02 0 0 0.02 0 0 0.06 0 0.03 0.12 0 0.04 0.35 Sugar(g) 6 2 0 2 4 0 7.93 0 2 0 0 18.91 18 0 14.43 2 1 0 0 0 78.27 Ribo(mg) 0 0 0.36 0 0 0.07 0.05 0 0 0 0 0.05 0 0 0.09 0.62
DA Plus 10 Page: 10
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water(L) 0 0 0 0 0.24 1.8 Niacin(mg) 0 0 0.91 0.46 0 3.88 0.05 0 0 11.66 0 0.17 0.4 0 0.78 0 0 0 0 0 18.3 Vit C(mg) 0 0 0 1.68 0 0 0 44.32 Alcohol(g) 0 0 0 0 0 0 Vit B6(mg) 0 0 0 0.02 0 0.31 0 0 0 0.51 0 0.08 0.12 0 0.43 0 0 0 0 0 1.47 Vit D (ug)(g) 0 0 0 0 0 0.11 0 0.2 Thiamin(mg) 0 0 0 0 0 0.35 Vit B12(g) 0 0 0 0 0 0.21 0.08 0 0 0.29 0 0 0 0 0 0 0 0 0 0 0.58 Vit A (RAE)(g) 0 0 0 0 0 0 6.72 70.82 Ribo(mg) 0 0 0 0 0 0.62 Fol (DFE)(g) 0 0 9.48 9.6 0 3.4 1.6 0 0 3.4 0 5.46 0 0 23.6 0 0 0 0 0 56.54 Vit A (IU)(IU) 0 0 0 0 0 0 2.96 1,194.62
DA Plus 10 Page: 11
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Vit C(mg) 0 24 0 0 8.37 0 0 10.27 0 0 0 0 0 44.32 Alpha-T(mg) 0 0 0.05 0.09 0 0 0.28 0 0 0.23 0 0.33 0 0 0.12 0 0 0 0 0 1.09 Vit D (ug)(g) 0 0 0.09 0 0 0 0 0 0 0 0 0 0 0.2 Calcium(mg) 20 80 9.48 9.6 0 10.77 27.04 7.11 40 12.76 7.11 10.92 20 7.11 5.9 0 40 0 0 7.11 314.91 Vit A (RAE)(g) 0 50 5.1 0 5.46 0 0 3.54 0 0 0 0 0 70.82 Iron(mg) 1.44 1.44 0.05 0.98 0 0.77 0.37 0 0.72 0.88 0 0.22 1.8 0 0.31 0 0.72 1.44 0.72 0 11.85 Vit A (IU)(IU) 0 1000 17.86 0 98.28 0 0 75.52 0 0 0 0 0 1,194.62 Magn(mg) 0 100 14.22 22.2 0 15.88 10.24 2.37 0 24.66 2.37 9.1 80 2.37 31.86 0 50 0 0 2.37 367.64
DA Plus 10 Page: 12
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Coffee, Brewed Milk, Coconut GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Turkey, Light Meat, Meat Only, Roasted Coffee Beans, Espresso, Chocolate Covered Water, Tap AMY'S Stir Fry, Thai Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Apple, Medium LARABAR Bar, Cashew Cookie Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy BACK TO NATURE Cracker, Harvest Whole Wheats SABRA Hummus, Roasted Pine Nut Water, Tap Potas(mg) 0 0 232.26 157.8 0 172.93 66.08 2.37 0 217.73 2.37 194.74 340 2.37 422.44 0 0 0 0 2.37 1,813.46 Zinc(mg) 0 0 0.09 0.4 0 1.16 0.28 0 0 0.85 0 0.07 1.5 0 0.18 0 0 0 0 0 4.54 Sodium(mg) 105 0 9.48 9 700 36.29 11.36 7.11 420 62.94 7.11 1.82 0 7.11 1.18 350 0 180 250 7.11 2,165.5
DA Plus 10 Page: 13

Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Quantity 75 gram(s) 236.6 gram(s) 16 fluid ounce(s) 4 tablespoon(s) 4 ounce(s) 2 ounce(s) 43 gram(s) 1 teaspoon(s) 8 fluid ounce(s) 0.5 cup(s) 8 fluid ounce(s) 3 ounce(s) 0.5 cup(s) 1 item(s) 0.5 cup(s) 1 slice(s) - 1/8 of 18 oz. cake 8 fluid ounce(s) 0.25 cup(s) 28.35 gram(s) 8 fluid ounce(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 8 fluid ounce(s) 0.5 cup(s) 8 fluid ounce(s) Carb(g) 47.73 11 0 3.32 0 12.72 19 0 0 20.34 0 55.76 8.01 320.53 Wt(g) 75 236.6 474 60 113.4 55.25 43 4.53 237 121.5 237 85.05 128 144.23 158.25 64 237 56 28.35 237 182 Kcal(kcal) 259.09 70 4.74 138 230.2 74.72 110 40.07 0 105.71 0 415.9 34.56 207.07 206.63 248.96 0 160 110 0 94.64
Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa
Snacks Snacks Snacks Protein(g) 13.64 1 0.57 1.37 31.04 5.46 4 0 0 2.33 0 6.63 1.97 110.7
237 68.5 237 3,519.66 Fat(g) 8.18 2.5 0.09 14.3 11.79 0.22 3.5 4.53 0 1.82 0 19.87 0.2 153.23
0 406.89 0 2,917.18 Sat Fat(g) 1.36 0 0.01 12.68 3.03 0.03 0 0.52 0 0.26 0 2.39 0.04 40.7
DA Plus 10 Page: 14
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Protein(g) 9.33 9.82 2.23 0 4 5 0 0.47 0 11.85 0 110.7 Mono Fat(g) 2.05 0 0.07 0.61 3.92 0.04 0 3.2 0 0.57 0 5.77 0.03 3.65 2.68 4.7 0 0 0 0 0.01 0 21.51 0 48.81 Omega-6(g) 0 0 0 0.16 2.9 27.35 Carb(g) 17.57 20.76 33.82 0 8 20 0 25.13 0 17.36 0 320.53 Poly Fat(g) 4.09 0 0 0.16 3.31 0.11 0 0.61 0 0.86 0 9.57 0.15 0.96 2.95 2.96 0 0 0 0 0.09 0 7.38 0 33.19 Omega-3(g) 0 0 0 0 0.16 1.44 Fat(g) 11.72 9.8 12.83 0 14.3 2 0 0.31 0 35.24 0 153.23 Trans Fat(g) 0 0 0 0 0.15 0 0 0 0 0 0 0.06 0 0 0.01 0.84 0 0 0 0 0 0 0 0 1.07 Diet Fiber(g) 6.82 1 0 1.32 0 53.71 Sat Fat(g) 6.35 3.46 3.79 0 2 0 0 0.05 0 4.73 0 40.7 Chol(mg) 0 0 0 0 105.46 0 0 0 0 0 0 0 0 27.14 13.1 15.36 0 0 0 0 0 0 0 0 161.06 Sugar(g) 12.27 10 0 2 0 82.65
DA Plus 10 Page: 15
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Omega-6(g) 0.09 0 0.57 0 0.76 0 9.33 0.14 0.85 2.63 2.64 0 0 0 0 0.08 0 7.22 0 27.35 Water(L) 0 0 0.47 0.04 0.07 0.01 0 0 0.24 0.1 0.24 0 0.12 0.1 0.12 0.01 0.24 0 0 0.24 0.16 0.24 0 2.61 Omega-3(g) 0.02 0 0.04 0 0.1 0 0.23 0.01 0.11 0.32 0.31 0 0 0 0 0.02 0 0.13 0 1.44 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 6.46 3 0 0 1.34 0 4.51 2.05 2.58 6.32 1.79 0 2 4 0 4.37 0 6.16 0 53.71 Thiamin(mg) 0 0 0.07 0.02 0 0.11 0 0 0 0.11 0 0.01 0.03 0 0.14 0 0 0 0 0 0.03 0 0.14 0.65 Sugar(g) 0.43 1 0 0 3.6 0 0.85 3.92 0.91 0.44 25.57 0 0 0 0 18.91 0 2.74 0 82.65 Ribo(mg) 0 0.51 0.36 0 0.24 0.03 0 0 0 0.06 0 0.09 0.04 0.16 0.14 0.04 0 0 0 0 0.05 0 0.14 1.85
DA Plus 10 Page: 16
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Water(L) 0.24 2.61 Niacin(mg) 0 0 0.91 0.46 9.89 0.36 0 0 0 1.48 0 1.07 0.1 1.28 0.61 0.5 0 0 0 0 0.17 0 3.22 0 20.03 Vit C(mg) 1.64 0 0 1.68 0 0.61 0 0 0 13.24 0 0 2.43 59.27 1.72 89.29 Alcohol(g) 0 0 Vit B6(mg) 0 0 0 0.02 0.72 0.07 0 0 0 0.15 0 0.18 0.22 0.18 0.14 0 0 0 0 0 0.08 0 0.2 0 1.97 Vit D (ug)(g) 0 2.5 0 0 0.23 0 0 0 0 0 0 0 0 0 0.07 2.8 Thiamin(mg) 0 0.65 Vit B12(g) 0 0 0 0 1.52 0 0 0 0 0 0 0.31 0 0.23 0.11 0 0 0 0 0 0 0 0 0 2.17 Vit A (RAE)(g) 0 0 0 0 27.22 0 0 0 0 8.51 0 0 19.2 0 0 61.71 Ribo(mg) 0 1.85 Fol (DFE)(g) 0 0 9.48 9.6 7.94 101.39 0 0 0 44.96 0 17.01 5.12 0 81.56 14.72 0 0 0 0 5.46 0 34.25 0 331.49 Vit A (IU)(IU) 0 150 0 0 89.58 7.02 0 0 0 568.59 0 2.55 373.76 480.39 381.25 2,162.98
DA Plus 10 Page: 17
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Item Name Nature's Path Banana Almond Pacific Almond Vanilla Coffee, Brewed Milk, Coconut Turkey, Ground, Cooked Lentils LaFe Whole Wheat Tortilla Vit C(mg) 0.06 0 0 0 0 8.37 0 0.27 0 89.29 Alpha-T(mg) 0 0 0.05 0.09 0.12 0.1 0 0 0 0.9 0 3.65 1.51 0.03 1.64 0.7 0 0 0 0 0.33 0 0 0 9.11 Potas(mg) 0 180 232.26 157.8 333.39 141.51 0 3,244.99 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 2.8 Calcium(mg) 27.27 20 9.48 9.6 31.75 10.08 20 0 7.11 38.88 7.11 147.99 34.56 265.85 152.37 19.2 7.11 0 0 7.11 10.92 7.11 47.95 7.11 888.55 Zinc(mg) 0 0 0.09 0.4 3.53 0.86 0 13.52 Vit A (RAE)(g) 0.64 0 0 0 0 5.46 0 0.69 0 61.71 Iron(mg) 3.68 0.36 0.05 0.98 1.72 1.28 1.08 0 0 1.57 0 1.97 0.59 1.08 2.38 1.95 0 0.72 1.08 0 0.22 0 2.53 0 23.24 Sodium(mg) 190.91 150 9.48 9 88.45 1.14 170 3,618.64 Vit A (IU)(IU) 1.28 0 0 0 0 98.28 0 10.27 0 2,162.98 Magn(mg) 0 0 14.22 22.2 34.02 19.37 0 0 2.37 18.23 2.37 124.17 19.2 38.49 41.62 19.84 2.37 0 0 2.37 9.1 2.37 154.12 2.37 528.8
DA Plus 10 Page: 18
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Oil, Avocado Water, Tap Rice, Spanish Water, Tap Chips, Tortilla, Plain Salsa Enchilada, with Green Chili Sauce (Enchiladas Verdes) Beans, Refried, Cooked Cake, Chocolate with Frosting, Ready to Eat Water, Tap SABRA Hummus, Roasted Pine Nut Ak-Mak Water, Tap Apple, Medium Water, Tap Nuts, Mixed, with Peanuts, Dry Roasted Water, Tap Potas(mg) 0 2.37 234.49 2.37 182.86 380.16 251.39 360.42 172.8 2.37 0 0 2.37 194.74 2.37 408.95 2.37 3,244.99 Zinc(mg) 0 0 0.41 0 2.09 0.47 1.27 1.34 0.37 0 0 0 0 0.07 0 2.6 0 13.52 Sodium(mg) 0 7.11 349.92 7.11 358.06 768 276.27 498.98 222.72 7.11 250 223 7.11 1.82 7.11 8.22 7.11 3,618.64
DA Plus 10 Page: 19

Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Quantity 1 item(s) - 1 item is 1 packet 2 tablespoon(s) 8 fluid ounce(s) 2 tablespoon(s) 8 fluid ounce(s) 2 item(s) - 1 item is 1 slice (2 oz) 2 ounce(s) 1 tablespoon(s) 1 teaspoon(s) 1 tsp or 1 packet 8 fluid ounce(s) 0.75 cup(s) 1 teaspoon(s) 0.5 cup(s) 3 ounce(s) 0.5 cup(s) Chopped 0.5 cup(s) Chopped 16 fluid ounce(s) 8 fluid ounce(s) 2 tablespoon(s) 28.35 gram(s) 1 tablespoon(s) 8 fluid ounce(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 85 gram(s) 8 fluid ounce(s) 1 item(s) - 1 item is 1 bar Carb(g) 30 291.82 Wt(g) 40 13 237 30 237 112 56.7 15 5 237 146.25 4.5 99 85.05 74.5 74.5 474 237 30 28.35 16 237 182 Kcal(kcal) 160 60 2.37 69 0 260 93.55 50 3.35 0 162.34 39.78 114.84 140.33 14.9 23.09 0 2.37 69 110 95 0 94.64
Apple, Medium
Snacks
182
94.64
ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry
Snacks Snacks Snacks
85 237 40 3,214.85 Fat(g) 2.5 75.32
390 0 140 2,189.21 Sat Fat(g) 0 21.49
Protein(g) 5 102.66
DA Plus 10 Page: 20
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Protein(g) 3 0.28 0.69 0 12 17.59 0 0.22 0 3.77 0 8.93 26.38 0.64 0.74 0 0.28 0.69 5 3.5 0 0.47 0.47 11 0 2 102.66 Mono Fat(g) 1 0 0.04 0.3 0 0 0.7 1.5 0.13 0 14.43 Carb(g) 4 0 1.66 0 48 0 0.5 0.27 0 33.58 0 19.93 0 3.46 4.49 0 0 1.66 20 3 0 25.13 25.13 42 0 29 291.82 Poly Fat(g) 1.5 0 0 0.08 0 0 0.44 2.5 0.05 0 8.7 Fat(g) 4.5 0.05 7.15 0 1 2.02 5 0.2 0 1.32 4.5 0.38 3.04 0.13 0.22 0 0.05 7.15 2 8.5 0 0.31 0.31 22 0 3 75.32 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 Sat Fat(g) 0 0 6.34 0 0 0.57 0.5 0.01 0 0.26 0.62 0.05 0.86 0.04 0.02 0 0 6.34 0 0.75 0 0.05 0.05 4.5 0 0.5 21.49 Chol(mg) 0 0 0 0 0 0 48.19 5 0 0 125.49
DA Plus 10 Page: 21
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak Mono Fat(g) 0.48 3.28 0.06 1.05 0.01 0 0 0.04 0.3 0 5.5 0 0.01 0.01 0 0 0 14.43 Omega-6(g) 0 0 0 0.08 0 0 0.33 0 0.02 0 0.45 0.44 0.14 0.5 0.04 0.03 0 0 0.08 0 6.07 Poly Fat(g) 0.47 0.47 0.17 0.65 0.05 0.05 0 0 0.08 0 2 0 0.09 0.09 0 0 0 8.7 Omega-3(g) 0 2.4 0 0 0 0 0.02 0 0.02 0 0.02 0.03 0.04 0.03 0.01 0.02 0 0 0 0 3.37 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 4 4 0 0.66 0 8 0 0 0.17 0 2.63 0 7.82 0 1.27 1.56 0 0 0.66 4 61.51 Chol(mg) 0 0 0 72.29 0 0 0 0 0 0 0 0 0 0 0 0 0 125.49 Sugar(g) 6 0 0 1 0 4 0 0 0.04 0 0.51 0 1.78 0 1.79 3.13 0 0 1 0 84.08
DA Plus 10 Page: 22
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Omega-6(g) 0 0 0.08 0.08 3.79 0 0 6.07 Water(L) 0 0 0.24 0.02 0.24 0 0.04 0 0 0.24 0.11 0 0.07 0.06 0.07 0.07 0.47 0.24 0.02 0 0 0.24 0.16 0.16 0 0.24 0 2.65 Omega-3(g) 0 0 0.02 0.02 0.76 0 0 3.37 Alcohol(g) 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 Diet Fiber(g) 2 0 4.37 4.37 7 0 9 61.51 Thiamin(mg) 0 0 0.03 0.01 0 0 0.04 0 0.02 0 0.14 0 0.17 0.06 0.04 0.04 0 0.03 0.01 0 0 0 0.03 0.03 0 0 0 0.65 Sugar(g) 1 0 18.91 18.91 17 0 9 84.08 Ribo(mg) 0 0 0.18 0 0 0 0 0 0 0 0.04 0 0.07 0 0.02 0.06 0 0.18 0 0 0 0 0.05 0.05 0 0 0 0.65
DA Plus 10 Page: 23
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Niacin(mg) 0 0 0.45 0.23 0 0 7.77 0 0.03 0 2.23 0 1.05 11.66 0.36 0.73 0 0.45 0.23 0 0 0 0.17 0.17 0 0 0 25.53 Vit C(mg) 0 0 0 0.84 0 0 0 0 175.02 Vit B6(mg) 0 0 0 0.01 0 0 0.34 0 0 0 0.21 0 0.18 0.51 0.17 0.22 0 0 0.01 0 0 0 0.08 0.08 0 0 0 1.8 Vit D (ug)(g) 0 0 0 0 0 0 0.06 0 0.14 Vit B12(g) 0 0 0 0 0 0 0.19 0 0 0 0 0 0 0.29 0 0 0 0 0 0 0 0 0 0 0 0 0 0.48 Vit A (RAE)(g) 0 0 0 0 0 0 3.4 0 150 Fol (DFE)(g) 0 0 4.74 4.8 0 0 2.27 0 0.35 0 5.85 0 179.19 3.4 7.45 34.27 0 4.74 4.8 0 0 0 5.46 5.46 0 0 0 262.78 Vit A (IU)(IU) 0 0 0 0 0 0 11.91 0 2,846.04
DA Plus 10 Page: 24
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Vit C(mg) 0.08 0 0 0 1.49 0 59.9 95.14 0 0 0.84 0 0 0 8.37 8.37 0 0 0 175.02 Alpha-T(mg) 0 0 0.02 0.05 0 0 0.15 0 0.02 0 0.04 0.65 0.11 0.23 0.28 1.18 0 0.02 3.45 Vit D (ug)(g) 0 0 0 0 0 0.09 0 0 0 0 0 0 0 0 0 0 0 0 0 0.14 Calcium(mg) 20 20 4.74 4.8 7.11 0 8.5 0 2.9 7.11 14.62 0.05 18.81 12.76 7.45 5.22 14.22 4.74 413.89 Vit A (RAE)(g) 0.2 0 0 0 0 5.1 13.41 116.96 0 0 0 0 0 0 5.46 5.46 0 0 0 150 Iron(mg) 1.44 0.72 0.02 0.49 0 0 0.59 0 0.08 0 0.61 0.03 3.3 0.88 0.25 0.32 0 0.02 14.55 Vit A (IU)(IU) 3.55 0 0 0 7.92 17.86 275.65 2332.59 0 0 0 0 0 0 98.28 98.28 0 0 0 2,846.04 Magn(mg) 0 0 7.11 11.1 2.37 0 16.44 0 2.45 2.37 62.89 0 35.64 24.66 7.45 8.94 4.74 7.11 277.31
DA Plus 10 Page: 25
Oct 22, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Item Name NATURE'S PATH HEMPPLUS Oatmeal, Organic, Instant, Dry BOB'S RED MILL Flax Seed, Meal Coffee, Brewed Milk, Coconut Water, Tap GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Chicken, Breast, Meat Only, Boneless, Skinless, Roasted HELLMANN'S/ BEST FOODS Mayonnaise Dressing with Extra Virgin Olive Oil Mustard, Yellow Water, Tap Rice, Brown, Long Grain, Cooked Oil, Olive Lentils, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Pepper, Bell or Sweet, Green Pepper, Bell or Sweet, Red Water, Tap Coffee, Brewed Milk, Coconut Ak-Mak MARANATHA Almond Butter, Organic, Raw, No Salt, Creamy Water, Tap Apple, Medium Apple, Medium ProBar - Cocoa Pistachio Water, Tap FIBER ONE Bar, Chewy, Oats & Strawberries w Almonds Alpha-T(mg) 0.05 0 0 0 0.33 0.33 0 0 0 3.45 Potas(mg) 0 0 116.13 78.9 2.37 0 145.15 0 6.9 2.37 62.89 0.05 365.31 217.73 130.38 157.2 4.74 116.13 78.9 0 0 2.37 194.74 194.74 0 2.37 0 1,879.35 Calcium(mg) 4.8 0 40 7.11 10.92 10.92 80 7.11 100 413.89 Zinc(mg) 0 0 0.05 0.2 0 0 0.57 0 0.03 0 0.92 0 1.26 0.85 0.1 0.19 0 0.05 0.2 0 0 0 0.07 0.07 0 0 0 4.55 Iron(mg) 0.49 1.08 0.72 0 0.22 0.22 2.7 0 0.36 14.55 Sodium(mg) 105 0 4.74 4.5 7.11 700 41.96 120 56.75 7.11 7.31 0.09 1.98 62.94 2.23 2.98 14.22 4.74 4.5 223 0 7.11 1.82 1.82 190 7.11 90 1,669.02 Magn(mg) 11.1 0 50 2.37 9.1 9.1 0 2.37 0 277.31
DA Plus 10 Page: 26
Energy Balance for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Date Oct 18, 2012 Oct 19, 2012 Oct 20, 2012 Total: kCal Consumed 2309 2919 2189 7417 kCal Burned 2251 2251 2251 6753 Net kCal 58 668 -62 664
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
kCal 2833 2472 2251 221
DA Plus 10 Page: 27
Appendix B
Page 55
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Richard 5 ft. 10 inches 188.0 lbs. 33 years 27 Male Low Active No No
DRI Goals Nutrient DRI
Energy
Kilocalories Protein Carbohydrate Fat, Total 2833 kcal 68.22 g 315.0 - 455.0 g 62.0 - 108.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 28 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g
Carbohydrates
Dietary Fiber, Total 38 g
DA Plus 10 Page: 1
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Nutrient Sugar, Total DRI * No recommendation
Other
Water Alcohol 3.7 L * No recommendation
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 420 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
DA Plus 10 Page: 2
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average
Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,500 1,250
Calories
1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,275-1,841 kCal 10%-35% 283-992 kCal 20%-35% 567-992 kCal 0% 0 kCal
Fat Actual Intake

Yours 47% 20% 38% 0% 1,273 kCal 543 kCal 1,025 kCal 0 kCal
Alcohol
DA Plus 10 Page: 3
Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 8% 10% 5% 0% 14% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 2833 kcal 68.22 g 2,721.88 kcal 135.66 g 96% 199%
315.0 - 455.0 318.14 g g 62.0 - 108.0 113.9 g g
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 28 g * * * < 300 mg 24.38 g 29.88 g 16.45 g 0.01 g 125.57 mg 87%
42%

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 16.8 g 1.84 g 99% 115%
Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 59.8 g 114.81 g 157%
Other
Water Alcohol 3.7 L * 3.55 L 0g 96%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1.27 mg 2.44 mg 23.69 mg 2.64 mg 4.67 g 509.92 g 139.5 mg 22.64 g 846.21 g 18,219.24 IU 23.41 mg 105% 188% 148% 203% 194% 127% 155% 151% 94% 607% 156%
Minerals
Calcium Iron Magnesium 1000 mg 8 mg 420 mg 1,127.21 mg 21.05 mg 533.56 mg 113% 263% 127%
DA Plus 10 Page: 5
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 4,116.11 mg 13.45 mg 1,880.1 mg 0% 25% 50% 75% 100% 88% 122% 125%
DA Plus 10 Page: 6
MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 512.0
tips tips tips tips tips
Actual 2.8 oz. eq. 2.3 cup eq. 1.2 cup eq. 1.3 cup eq. 14 oz. eq. 27.3
% Goal 28.2% 57.4% 46.5% 44.4% 199.9% 5.3%
Your results are based on a 2833 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 10.0 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.
DA Plus 10 Page: 7
Intake Spreadsheet for Nov 01, 2012

Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Protein(g) 8 0.28 2 6.71 10.9 8.26 153.48 Quantity 50 gram(s) 8 fluid ounce(s) 60 gram(s) 2 tablespoon(s) 100 gram(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 0.75 tablespoon(s) 8 fluid ounce(s) 1 item(s) - small (6" to 6-7/8" long) 2 item(s) - 1 item is 1 slice (2 oz) 0.5 cup(s) 4 ounce(s) 8 fluid ounce(s) 0.67 cup(s) 3 ounce(s) 1.25 cup(s) 8 fluid ounce(s) 2 ounce(s) 2.75 ounce(s) 8 fluid ounce(s) 162.5 gram(s) 172.5 gram(s) 8 fluid ounce(s) 8 fluid ounce(s) 16 fluid ounce(s) 146.35 gram(s) 8 fluid ounce(s) 8 fluid ounce(s) 267 gram(s) 16 fluid ounce(s) Carb(g) 34 0 2 6.02 0.73 12.15 335.5 Wt(g) 50 237 60 32 100 245 4.88 237 101 112 15 113.39 237 89.33 85.05 205 237 55.25 77.96 237 162.5 172.5 237 237 474 146.35 245 237 267 474 5,183.21 Fat(g) 3 0.05 7 17.76 0.17 0.2 104.74 Kcal(kcal) 190 2.37 80 196.48 52 83.3 22.5 0 89.89 260 3.45 161.01 0 17.87 28.06 207.05 0 74.72 142.67 0 200.48 156.32 0 0 0 268.03 83.3 0 484.64 0 2,804.15 Sat Fat(g) 0.5 0 4 1.33 0 0.14 22.62
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Protein(g) 1.12 0 1.1 12 0.43 22.5 0 1.97 3.74 8.18 0 5.46 23.82 0 5.85 4.14 0 0 0 7.3 8.26 0 11.47 0 153.48 Mono Fat(g) 0 0.04 0 10.38 0 0.05 0 0 0.03 0 0 2.38 0 0 0 0.1 0 23.74 Carb(g) 1.5 0 23.07 48 0.54 0 0 3.47 2.81 43.75 0 12.72 0 0 16.86 15.51 0 0 0 33.09 12.15 0 67.13 0 335.5 Poly Fat(g) 0 0 0 4.36 0 0.01 0 0 0.07 0 0.02 2.88 0 0.04 0 0.44 0 11.9 Fat(g) 1.69 0 0.33 1 0.06 7.19 0 0.11 0 0.7 0 0.22 4.51 0 14.61 9.24 0 0 0 14.4 0.2 0 22.31 0 104.74 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Sat Fat(g) 0 0 0.11 0 0.01 1.11 0 0.04 0 0.1 0 0.03 1.72 0 2.04 5.62 0 0 0 1.19 0.12 0 4.55 0 22.62 Chol(mg) 0 0 20 0 0 4.9 0 0 0 0 0 62.36 0 0 0 0 0 156.09
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Mono Fat(g) 0.04 1.8 0 0.01 0.03 0 0 0 8.79 0.05 0 0.01 0 23.74 Omega-6(g) 1 0 0 4.35 0 0 0 0 0.05 0 0 0.2 0 0.04 0 0.24 0 0.09 0.13 0 0.08 0.06 0 0 0 3.47 0 0 13.59 Poly Fat(g) 0.11 0.17 0 0.09 0.11 0 0 0 3.51 0.01 0 0.09 0 11.9 Omega-3(g) 0.25 0 0 0 0 0 0.9 0 0.03 0 0.02 0.33 0 0.01 0 0.19 0 0.02 0 0 0.01 0.04 0 0 0 0.03 0 0 2.63 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 5 0 0 3.3 0 0 1.5 0 2.63 8 0.33 0 0 1.88 1.87 3.69 0 6.46 0 0 4.89 1.74 0 0 0 6.53 0 0 59.17 Chol(mg) 0 63.93 0 0 0 0 0 0 0 4.9 0 0 0 156.09 Sugar(g) 1 0 2 1.42 0.71 12.47 0 0 12.35 4 0.06 0 0 1.68 0 1.5 0 0.43 0 0 3.66 12.22 0 0 0 15.53 12.47 0 117.42
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Superfood 6 (travel snack) Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Omega-6(g) 3.87 0 13.59 Water(L) 0 0.24 0 0 0.09 0.22 0 0.24 0.08 0 0.01 0.08 0.24 0.08 0 0.15 0.24 0.01 0.05 0.24 0.09 0.06 0.24 0.24 0.47 0.09 0.22 0.24 0.16 0.47 4.23 Niacin(mg) 0 0.45 0 1.01 0.11 0.23 0 0 25.51 Omega-3(g) 0.78 0 2.63 Alcohol(g) 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 Vit B6(mg) 0 0 0 0.03 0 0.09 0 0 3.16 Diet Fiber(g) 11.37 0 59.17 Thiamin(mg) 0 0.03 0 0.01 0 0.11 0 0 0.03 0 0.01 0.26 0 0.13 0 0.11 0 0.11 0 0 0.07 0.03 0 0 0 0.1 0.11 0 0.03 0 1.14 Vit B12(g) 0 0 0 0 0.09 1.23 0 0 7.48 Sugar(g) 35.91 0 117.42 Ribo(mg) 0 0.18 0 0.3 0.44 0.45 0 0 0.07 0 0.03 0.43 0 0.13 0 0.18 0 0.03 0.12 0 0.09 0.03 0 0 0 0.37 0.45 0 0.05 0 3.34 Fol (DFE)(g) 0 4.74 0 16.96 4 12.25 0 0 424.63
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Niacin(mg) 0.67 0 0.11 8.91 0 0.87 0 2.64 0 0.36 6.81 0 0.89 0.3 0 0 0 1.74 0.23 0 0.17 0 25.51 Vit C(mg) 0 0 0 0 0 0 0 0 8.79 0 4.22 0 0 5 0 0 0 0.61 88.47 Vit B6(mg) 0.37 0 0.03 0.93 0 0 0 0.28 0 0.07 0.51 0 0.16 0.04 0 0 0 0.47 0.09 0 0.08 0 3.16 Vit D (ug)(g) 15 0 4 0 0 2.94 0 0 0 0 0 0 0 0 0 0 0 0 22.02 Vit B12(g) 0 0 0 3.61 0 0 0 0 0 0 1.33 0 0 0 0 0 0 0 1.23 0 0 0 7.48 Vit A (RAE)(g) 0 0 0 0 0 149.45 0 0 3.03 0 70.35 13.61 0 33.95 0 0 0 0 809.91 Fol (DFE)(g) 20.2 0 29.1 28.35 0 46.45 0 53.3 0 101.39 7.8 0 40.26 4.35 0 0 0 37.77 12.25 0 5.46 0 424.63 Vit A (IU)(IU) 0 0 60 0.32 0 499.8 0 0 64.64 0 1406.55 45.36 0 675.36 0 6.15 0 7.02 13,489.27
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Vit C(mg) 0 0 44.19 7.03 0 0 0 10.27 0 0 8.37 0 88.47 Alpha-T(mg) 0 0.02 0 7.75 0 0.02 0 0 0.1 0 0.3 0 0 1.01 0 0.49 0 0.1 0.3 0 0.76 0.41 0 0 0 7.55 0.02 0 0.33 19.18 Vit D (ug)(g) 0.08 0 0 0 0 0 0 0 0 0 0 0 22.02 Calcium(mg) 20 4.74 80 111.04 7 298.9 7.5 7.11 5.05 0 14.85 13.61 7.11 21.44 0 6.15 7.11 10.08 15.59 7.11 41.51 130.35 7.11 7.11 14.22 80.74 298.9 7.11 90.92 1,336.58 Vit A (RAE)(g) 0 0 523.46 2.17 0 0 0 3.54 4.9 0 5.46 0 809.91 Iron(mg) 2.7 0.02 0 1.12 0.08 0.07 0.27 0 0.26 0 0.41 0.91 0 1.91 0.67 1.23 0 1.28 1.53 0 1.24 0.2 0 0 0 1.36 0.07 0 2.92 18.25 Vit A (IU)(IU) 0 0 10474.1 39.15 0 0 0 75.8 36.75 0 98.28 0 13,489.27 Magn(mg) 0 7.11 0 89.28 11 26.95 0 2.37 27.27 0 11.85 32.88 2.37 12.51 0 65.6 2.37 19.37 20.27 2.37 16.88 4.35 2.37 2.37 4.74 107.84 26.95 2.37 9.1 515.27
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Water, Tap Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Almond Butter, without Salt Added Superfood 3 (egg) Milk, Non Fat Skim or Fat Free BOB'S RED MILL Flax Seed, Meal Water, Tap Banana GREAT HARVEST BREAD CO. Bread, Sprouted Wheat Spinach, Chopped, Raw Salmon, Atlantic, Wild, Raw Water, Tap Asparagus Mushrooms, Crimini Rice, Brown, Wild, Cooked Water, Tap Lentils Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled Water, Tap Superfood 5 (veggie snack) Superfood 7 (Dairy +Antiox) Water, Tap Water, Tap Water, Tap Superfood 8 (travel snack II) Milk, Fat Free, without Added Vitamin A Water, Tap Superfood 6 (travel snack) Water, Tap Alpha-T(mg) 0 19.18 Potas(mg) 0 116.13 0 239.36 163 382.2 0 2.37 361.58 0 83.7 555.61 2.37 180.45 0 207.05 2.37 141.51 306.39 2.37 338.98 55.83 2.37 2.37 4.74 622.3 382.2 2.37 194.74 4.74 4,357.1 Calcium(mg) 14.22 1,336.58 Zinc(mg) 0 0.05 0 1.05 0.03 1.03 0 0 0.15 0 0.08 0.73 0 0.48 0 2.75 0 0.86 4.45 0 0.33 0.12 0 0 0 1.05 1.03 0 0.07 0 14.26 Iron(mg) 0 18.25 Sodium(mg) 0 4.74 20 2.24 166 102.9 0 7.11 1.01 700 11.85 49.89 7.11 1.79 32.64 6.15 7.11 1.14 49.9 7.11 307.11 40.72 7.11 7.11 14.22 1.46 102.9 7.11 191.82 14.22 1,872.47 Magn(mg) 4.74 515.27
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Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Quantity 55 gram(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 60 gram(s) 8 fluid ounce(s) 32 gram(s) 8 fluid ounce(s) 16 fluid ounce(s) 1 cup(s) 5 ounce(s) 2 ounce(s) 0.25 cup(s) Strips or slices 1 serving(s) 16 fluid ounce(s) 3 ounce(s) 0.75 cup(s) Cubes 1 cup(s) Chopped 16 fluid ounce(s) 8 fluid ounce(s) 122.84 gram(s) 267 gram(s) 8 fluid ounce(s) 30 gram(s) 0.5 item(s) Medium (7 in. to 7 7/8 in. long) 172.5 gram(s) 2 ounce(s) 50 gram(s) 0.15 cup(s) 1 item(s) - 1 item is 1 bar Carb(g) 35 12.15 2 0 6.02 0 0 313.56 Wt(g) 55 245 60 237 32 237 474 30 141.75 56.7 30.5 368.8 474 85.05 99.75 91 474 237 122.84 267 237 30 59 172.5 56.7 50 21.6 48 4,493.19 Fat(g) 6 0.2 7 0.05 17.76 0 0 119.49 Kcal(kcal) 190 83.3 80 2.37 196.48 0 0 6.9 46.77 65.77 12.51 118.85 0 95.26 85.79 30.94 0 0 241.62 484.64 2.37 40 52.51 156.32 232.47 190 126.14 210 2,751.01 Sat Fat(g) 1 0.14 4 0 1.33 0 0 30.52
Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap
Protein(g) 10 8.26 2 0.28 6.71 0 0 140.62
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Protein(g) 0.86 6.24 14.46 0.28 5.19 0 20.05 1.57 2.57 0 0 7.31 11.47 0.28 1 0.64 4.14 18.82 8 4.49 6 140.62 Mono Fat(g) 1.5 0.05 0 0.04 10.38 0 0 0 0 0 0 0.11 0 0.44 0 0.01 0 0 6.55 34.6 Carb(g) 1.09 4.68 0 2.92 25.14 0 0 20.07 6.04 0 0 29.77 67.13 0 1 13.48 15.51 6.24 34 4.32 27 313.56 Poly Fat(g) 3 0.01 0 0 4.36 0 0 0.05 0 0.19 0.04 0.44 0 0.51 0.01 0.03 0 0 1.21 18.66 Fat(g) 0.12 0 0.46 0.07 1.06 0 1.66 0.05 0.34 0 0 10.8 22.31 0.05 3.5 0.19 9.24 14.52 3 11.12 10 119.49 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0.01 0 0 0 0 0 0.01 Sat Fat(g) 0.02 0 0.13 0.01 0.14 0 0.41 0.02 0.04 0 0 1.42 4.55 0 2 0.07 5.62 6.15 0.5 0.96 2 30.52 Chol(mg) 0 4.9 20 0 0 0 0 0 0 17.01 0 0 0 46.78 0 0 0 0 0 125.9
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Mono Fat(g) 0.01 0.04 0 0.02 0.03 6.41 0 4 5 34.6 Omega-6(g) 0 0 0 0 4.35 0 0 0.01 0 0 0.04 0.28 0 0.39 0.01 0.02 0 0 1.12 3.87 0 0 0.03 0.06 0.46 1 4.98 0 16.62 Water(L) 0 0.22 0 3.57 Poly Fat(g) 0.09 0 0 0.04 0.11 0.57 0 5 3 18.66 Omega-3(g) 0 0 0 0 0 0 0 0.04 0 0 0 0.16 0 0.02 0 0.02 0 0 0.08 0.78 0 0 0.02 0.04 0.1 0.25 0.01 0 1.53 Alcohol(g) 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0.01 Diet Fiber(g) 5 0 0 0 3.3 0 0 0.66 3.12 0 0.85 8.27 0 0 2.99 2.37 0 0 8.55 11.37 0 0 1.53 1.74 1.02 5 1.86 4 61.62 Thiamin(mg) 0 0.11 0 1.2 Chol(mg) 0 0 10 0 0 27.22 0 0 0 125.9 Sugar(g) 9 12.47 2 0 1.42 0 0 0.13 0 0 1.45 12.69 0 0 4.17 1.55 0 0 2.2 35.91 0 1 7.22 12.22 5.1 1 0.57 19 129.08 Ribo(mg) 0 0.45 0 2.02
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Water(L) 0.24 0 0.24 0.47 0.03 0 0.04 0.03 0.34 0.47 0.06 0.08 0.08 0.47 0.24 0.05 0.16 0.24 0 0.04 0.06 0.01 0 0 0 3.57 Niacin(mg) 0 0.23 0 0.45 1.01 0 0 0.22 0 7.53 0.3 1.96 0 8.26 0.56 28.47 Alcohol(g) 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 Vit B6(mg) 0 0.09 0 0 0.03 0 0 0.06 0 0.2 0.04 0.3 0 0.73 0.21 2.82 Thiamin(mg) 0.03 0.01 0 0 0.02 0 0 0.02 0.21 0 0.05 0.08 0.06 0 0 0.05 0.03 0.03 0 0.02 0.03 0.09 0 0.32 0.03 1.2 Vit B12(g) 0 1.23 0 0 0 0 0 0 0 1.7 0 0 0 0.43 0 3.92 Ribo(mg) 0.18 0.3 0 0 0.06 0 0 0.02 0.17 0 0.09 0.06 0.11 0 0 0.1 0.05 0.18 0 0.04 0.03 0.08 0 0.08 0.03 2.02 Fol (DFE)(g) 0 12.25 0 4.74 16.96 0 0 58.2 0 2.27 5.8 204.58 0 6.8 10.97 590.75
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Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Niacin(mg) 0.58 0 0 1.28 0.17 0.45 0 0.39 0.3 0.98 0 1.8 2 28.47 Vit C(mg) 1.2 0 0 0 0 0 0 8.43 0 0 1.8 114.2 0 0 2.39 81.17 0 0 5.88 8.37 0 0 5.13 7.03 0 0 0.3 0 235.91 Vit B6(mg) 0.16 0 0 0.19 0.08 0 0 0.22 0.04 0.1 0 0.29 0.08 2.82 Vit D (ug)(g) 0 2.94 4 0 0 0 0 0 0 0 0 0 0 0.34 0 0 0 0 0 0 0 2 0 0 0.17 15 0 0 24.45 Vit B12(g) 0 0 0 0 0 0 0 0 0 0.56 0 0 0 3.92 Vit A (RAE)(g) 0 149.45 0 0 0 0 0 140.7 0 0 254.68 0 0 5.95 707.23 28.21 0 0 4.68 5.46 0 0 1.77 2.17 0 0 0.65 0 1,300.95 Fol (DFE)(g) 57.33 0 0 59.49 5.46 4.74 0 11.8 4.35 75.98 0 49.03 0 590.75 Vit A (IU)(IU) 0 499.8 60 0 0.32 0 0 2813.1 0 31.75 5095.33 11504.2 0 21.26 14151.5 566.93 0 0 98.26 98.28 0 30 37.76 39.15 0 0 10.8 0 35,058.44
DA Plus 10 Page: 19
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Item Name Nature's Path Banana Almond Milk, Non Fat Skim or Fat Free Organic Valley Half & Half Coffee, Brewed Superfood 2 (AB) Water, Tap Water, Tap Spinach, Chopped, Raw Mushrooms, Crimini Tuna, Light, Canned in Water, Drained, No Salt Carrots Romaine with Lime Tomatillo Salsa and Grapefruit Alpha-T(mg) 0 0.02 0 0.02 7.75 0 0 0.61 0 0 0.2 0.92 0 0.06 0.26 0.71 0 0 1.32 0.33 0.02 0 0.06 0.41 0.28 0 7.6 1.21 21.78 Potas(mg) 0 382.2 0 116.13 239.36 2.37 4.74 167.4 0 134.38 97.6 786.44 4,551.7 Calcium(mg) 20 298.9 80 4.74 111.04 7.11 14.22 29.7 0 6.24 10.06 84.66 14.22 2.55 29.92 42.77 14.22 7.11 8.69 90.92 4.74 40 2.95 130.35 11.34 20 16.85 20 1,123.31 Zinc(mg) 0 1.03 0 0.05 1.05 0 0 0.16 0 0.44 0.07 0.77 12.79 Iron(mg) 2.7 0.07 0 0.02 1.12 0 0 0.81 1.12 0.87 0.09 2.58 0 0.65 0.61 0.66 0 0 0.41 2.92 0.02 0 0.15 0.2 3.07 2.7 1.13 0.72 22.65 Sodium(mg) 140 102.9 20 4.74 2.24 7.11 14.22 23.7 54.4 28.35 21.05 15.35 2,442.97 Magn(mg) 0 26.95 0 7.11 89.28 2.37 4.74 23.7 0 15.31 3.66 54.01 4.74 24.66 24.94 19.11 4.74 2.37 19.38 9.1 7.11 0 15.93 4.35 28.92 0 70.2 40 502.69
DA Plus 10 Page: 20
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Water, Tap Ground Turkey, Fat Free, Raw Potatoes, Sweet Broccoli Water, Tap Water, Tap Superfood 9 (easy sandwhich) Superfood 6 (travel snack) Coffee, Brewed Organic Valley Half & Half Banana Superfood 7 (Dairy +Antiox) Jerky, Beef Glutenfreeda - Instant Oatmeal Seeds, Sunflower Kernels, Dried LARABAR Bar, Peanut Butter & Jelly Potas(mg) 4.74 250.9 336.16 287.56 4.74 2.37 338.88 194.74 116.13 0 211.22 55.83 338.5 0 139.32 340 4,551.7 Zinc(mg) 0 1.5 0.3 0.37 0 0 0.45 0.07 0.05 0 0.09 0.12 4.6 0 1.08 0.6 12.79 Sodium(mg) 14.22 43.38 54.86 30.03 14.22 7.11 355.35 191.82 4.74 10 0.59 40.72 1179.93 0 1.94 60 2,442.97
DA Plus 10 Page: 21

Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Quantity 50 gram(s) 8 fluid ounce(s) 50 gram(s) 32 gram(s) 8 fluid ounce(s) 84.35 gram(s) 8 fluid ounce(s) 1 cup(s) shredded 0.5 cup(s) 16 fluid ounce(s) 3 ounce(s) 1 cup(s) 1 cup(s) 72 gram(s) 0.25 cup(s) 267 gram(s) 16 fluid ounce(s) 1 item(s) - 2 5/8 in. diameter, sphere 8 fluid ounce(s) - 8 fl oz is 1 cup 0.5 item(s) Medium (7 in. to 7 7/8 in. long) 8 fluid ounce(s) 1 item(s) - 1 item is 1 bar Carb(g) 34 0 1.67 6.02 0 28 0 1.55 20.18 0 0 5.17 39.4 27.01 305.36 Wt(g) 50 237 50 32 237 84.35 237 47 88.5 474 85.05 133.33 185 72 36 267 474 131 245 59 237 48 3,509.23 Fat(g) 3 0.05 5.83 17.76 0 16.3 0 0.14 0.44 0 9.46 0.16 3.55 9.38 117.46 Kcal(kcal) 190 2.37 66.67 196.48 0 270 0 7.99 112.39 0 185.41 26.67 222 228.24 210.24 484.64 0 61.57 83.3 52.51 0 210 2,610.48 Sat Fat(g) 0.5 0 3.33 1.33 0 2 0 0.02 0.06 0 3.67 0.05 0 0.66 20.01
Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread)
Protein(g) 8 0.28 1.67 6.71 0 9 0 0.58 7.67 0 23.46 2.93 8.14 9.35 112.88
DA Plus 10 Page: 22
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Protein(g) 7.48 11.47 0 1.23 8.26 0.64 0 6 112.88 Mono Fat(g) 0 0.04 0 10.38 0 0 0 0.01 0.03 0 3.87 0 0 5.19 6.67 0.01 0 0.03 0.05 0.02 0 5 31.31 Omega-6(g) 1 0 0 4.35 0 0 0 0.02 0.09 0 0.26 20.18 Carb(g) 7.2 67.13 0 15.39 12.15 13.48 0 27 305.36 Poly Fat(g) 0 0 0 4.36 0 0 0 0.08 0.24 0 0.35 0.07 0 2.18 8.33 0.09 0 0.03 0.01 0.04 0 3 18.78 Omega-3(g) 0.25 0 0 0 0 0 0 0.05 0.15 0 0.06 1.35 Fat(g) 18.53 22.31 0 0.16 0.2 0.19 0 10 117.46 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 5 0 0 3.3 0 6 0 0.99 6.55 0 0 58.6 Sat Fat(g) 1.6 4.55 0 0.02 0.14 0.07 0 2 20.01 Chol(mg) 0 0 16.67 0 0 0 0 0 0 0 73.14 0 0 0 0 0 0 0 4.9 0 0 0 94.71 Sugar(g) 1 0 1.67 1.42 0 0 0 0.56 0.28 0 0 97.93
DA Plus 10 Page: 23
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Omega-6(g) 0.05 0 2.18 8.3 3.87 0 0.02 0 0.03 0 0 20.18 Water(L) 0 0.24 0 0 0.24 0 0.24 0.04 0.06 0.47 0.05 0.12 0.13 0 0 0.16 0.47 0.11 0.22 0.04 0.24 0 2.84 Niacin(mg) 0 0.45 0 1.01 0 0 0 0.15 17.09 Omega-3(g) 0.01 0 0 0.02 0.78 0 0.01 0 0.02 0 0 1.35 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0 0.03 0 0 0 0.03 1.94 Diet Fiber(g) 2.8 5.18 5.65 3.1 11.37 0 3.14 0 1.53 0 4 58.6 Thiamin(mg) 0 0.03 0 0.01 0 0 0 0.03 0.14 0 0 0.19 0.2 0.01 0.53 0.03 0 0.11 0.11 0.02 0 0.03 1.45 Vit B12(g) 0 0 0 0 0 0 0 0 2.6 Sugar(g) 2.51 0 2.71 0.94 35.91 0 12.25 12.47 7.22 0 19 97.93 Ribo(mg) 0 0.18 0 0.3 0 0 0 0.03 0.05 0 0.11 0.19 0.2 0.15 0.13 0.05 0 0.05 0.45 0.04 0 0.03 1.97 Fol (DFE)(g) 0 4.74 0 16.96 0 0 0 63.92 514.37
DA Plus 10 Page: 24
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Niacin(mg) 0.51 0 6.24 1.3 0.76 0.5 3 0.17 0 0.37 0.23 0.39 0 2 17.09 Vit C(mg) 0 0 0 0 0 0 0 1.88 1.06 0 0 7.47 0 0 0.5 8.37 0 69.69 0 5.13 0 0 94.11 Alpha-T(mg) 0 0.02 0 7.75 0 29.27 Vit B6(mg) 0.11 0 0.49 0 0.23 0.02 0.48 0.08 0 0.08 0.09 0.22 0 0.08 1.94 Vit D (ug)(g) 15 0 3.33 0 0 0 0 0 0 0 0.17 0 0 0 0 0 0 0 2.94 0 0 0 21.44 Calcium(mg) 20 4.74 66.67 111.04 7.11 921.74 Vit B12(g) 0 0 1.38 0 0 0 0 0 0 0 1.23 0 0 0 2.6 Vit A (RAE)(g) 0 0 0 0 0 0 0 204.92 0 0 0 50.67 0 0 1.08 5.46 0 14.41 149.45 1.77 0 0 427.76 Iron(mg) 2.7 0.02 0 1.12 0 22.25 Fol (DFE)(g) 115.05 0 7.65 69.33 77.7 8.48 81.72 5.46 0 39.3 12.25 11.8 0 0 514.37 Vit A (IU)(IU) 0 0 50 0.32 0 0 0 4093.7 0 0 0 1008 9.25 0.16 18 98.28 0 294.75 499.8 37.76 0 0 6,110.02 Magn(mg) 0 7.11 0 89.28 2.37 582.73
DA Plus 10 Page: 25
Nov 03, 2012 Richard Nunez, Richard_L_N@msn.com Profile: Richard, 3 Day Average Item Name Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Item Name Glutenfreeda - Instant Oatmeal Coffee, Brewed Organic Valley Half & Half Superfood 2 (AB) Water, Tap Superfood 1 (cracker & Hummus) Water, Tap Lettuce, Romaine, Shredded Beans, Kidney, Red, Boiled Water, Tap Beef, Tenderloin, Filet Mignon, Broiled Asparagus Quinoa, Cooked Superfood 4 (AB & Bread) Seeds, Sunflower Kernels, Dried Superfood 6 (travel snack) Water, Tap Orange Milk, Non Fat Skim or Fat Free Banana Water, Tap LARABAR Bar, Peanut Butter & Jelly Alpha-T(mg) 0 0 0.06 0.03 0 0.35 1.51 1.17 3.87 12.66 0.33 0 0.24 0.02 0.06 0 1.21 29.27 Potas(mg) 0 116.13 0 239.36 2.37 0 2.37 116.09 356.65 4.74 290.02 269.33 318.2 119.68 232.2 194.74 4.74 237.11 382.2 211.22 2.37 340 3,439.52 Calcium(mg) 0 7.11 15.51 24.78 14.22 17.01 32 31.45 55.52 28.08 90.92 14.22 52.4 298.9 2.95 7.11 20 921.74 Zinc(mg) 0 0.05 0 1.05 0 0 0 0.11 0.95 0 4.2 0.72 2.02 0.53 1.8 0.07 0 0.09 1.03 0.09 0 0.6 13.3 Iron(mg) 1.8 0 0.46 2.6 0 1.5 2.85 2.76 0.56 1.89 2.92 0 0.13 0.07 0.15 0 0.72 22.25 Sodium(mg) 0 4.74 16.67 2.24 7.11 473 7.11 3.76 1.77 14.22 47.63 2.67 12.95 351.12 3.24 191.82 14.22 0 102.9 0.59 7.11 60 1,324.86 Magn(mg) 0 2.37 6.58 39.83 4.74 19.56 18.67 118.4 44.64 117 9.1 4.74 13.1 26.95 15.93 2.37 40 582.73
DA Plus 10 Page: 26
Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total: kCal Consumed 2803 2751 2610 8164 kCal Burned 2251 2251 2251 6753 Net kCal 552 500 359 1411
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
kCal 2833 2721 2251 470
DA Plus 10 Page: 27
Appendix C
Page 83
WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY
Before NUTR 210 I ate little to no grains, I recently started to buy By increasing my intake of legumes, or starchy whole chickens in order to fish one meal per week, I vegetables. I have since strengthen the value of will also be increasing my changed all of that due to my lunch meat while intake of omega-3s the knowledge I have reducing sodium intake. gained. I carry a reusable water I get up at 5:45 on Mondays, bottle to make drinking Wednesdays and Fridays to water easier run 3.5 miles before class.
I start my day with oatmeal, almonds & flax meal to ensure a healthy dose of complex carbohydrates and fiber. Finding new ways to reduce animal sources of protein and supplementing with complex carbohydrates. For examle, a nice mix of brown rice and black beans. Yum. Making a sweet potato for dinner and cutting it in half allows me to have a good source of carbs for dinner and an easily accessible source for lunch the next day.
I will increase my intake of fish by one additional meal per week to ensure lean protein intake
I can set my water bottle Having gained knowledge I pack my gym bag the next to the coffee pot as in this class about various night before and toss it in a reminder to drink 8oz fats, I recently the back of my truck so that first thing in the morning incorporated canola oil I am prepared on Tuesdays - before I have my into my diet. and Thursdays. coffee.
By reducing the portion size of protein by 1oz per meal, I will cut back on my protein intake
At 110%, My saturated fat intake was higher than Now that it is cold, I will I can make an effort to take I expected. I have since add venti green tea to my my dog for a walk more made the switch from drink order from often (4x a week) coconut milk to almond Starbucks milk.
I have stopped using whey protein in the last few weeks because I realize I can reap the benefits from whole food
Reducing intakes of lunch meats and processed fats will also help reduce cholesterol levels
I can refill my water bottle for free in the cafeteria on campus
I take the stairs everywhere I go - never the elevator
One of my guilty pleasures Because I would also like is the Fiber one bar. While to increase my intake of not a "whole "food, it is zinc, I can incorporate my go-to source for whole oysters and shrimp into grains and fiber when on my meal plan rather than campus (sold at the the ordinary protein cafeteria) options
I can add a snack such as 10 olives to my day which will add approximately 5 grams of monounsaturated fat.
I feel I do well with activity I can add a citrus wedge and wellness. I make strong to my water bottle to efforts to keep active in all make drinking my water ways possible. I could a bit more enjoyable. potentially try and bike to school again.
Richard L Nunez C.E. Betty Crocker, MPH, RD NUTR 210 Fullerton College
References Almond Board of California. (n.d.). California Almonds [Pamphlet]. Central California Almond Growers Association. (n.d.). About Us [Fact sheet]. Retrieved November 23, 2012, from CCAGA website: http://www.ccaga.com/about-ccaga Sizer, F., & Whitney, E. (2012). Nutrition: Concepts & Controversies (California ed., Vol. 12). Mason, OH: Wadsworth, Cengage Learning. U.S Department of Health and Human Services. (2006, April). Dash Eating Plan. Retrieved November 23, 2012, from National Heart Lung and Blood Institute website: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf U.S Department of the Interior. (2012, October 31). The Water in You [Fact sheet]. Retrieved November 17, 2012, from USGS website: http://ga.water.usgs.gov/edu/propertyyou.html World Health Organization. (n.d.). Health through safe drinking water and basic sanitation. Retrieved November 17, 2012, from WHO.int website: http://www.who.int/water_sanitation_health/mdg1/en/index.html
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Betty Crocker, MPH, RD NUTR 8AM Fall 2012 Fullerton College

3.7 2833 68.22 370

0.24 0.26 3.2 0.26 0.48 80 18 3 180 0

Vitamin E Calcium Iron

Potassium Zinc Sodium

Water Kcals PROTEIN CHO Fiber LIPIDS

3.7 2833 68.22 370 76 108 28 17 1.6

2.35 2471.7 105.36 294.58 53.63 108.33 30.75 11.56 1.63

64% 87% 154% 80% 71% 100% 110% 68% 102%

EFA: n-6 EFA: n-3

0 0 35 100 0 1000 2000 100 3000

0.55 1.04 21.29 1.75 1.08 216.94 102.88 1.05 94.18

Potassium Zinc Sodium

Spinach & Sirloin Salad; A meal rich in Folate & B12

Perfect Plan Analysis

PERFECT PLAN ANALYSIS

Water Kcals PROTEIN CHO Fiber LIPIDS

3.7 2833.0 68.22 370 76 108 28 17 1.6

2.4 2471.7 105.36 294.58 53.63 108.33 30.75 11.56 1.63

64% 87% 154% 80% 71% 100% 110%

3.6 2721.9 135.66 318.14 59.8 113.9 24.38 16.8 1.84

96% 96% 199% 86% 80% 105% 87% 99% 115%

-32% -9% -44% -6% -9% -5% 23% -31% -13%

EFA: n-6 EFA: n-3

1.2 1.3 16 1.3 2.4 400 90 15 900 1000 8 420 1500

0 0 35 100 0 1000 2000 100 3000 2500 45 350 2300

46% 80% 133% 135% 45% 54% 114% 7% 10%

Perfect Plan Analysis

Perfect Plan Analysis

Perfect Plan Analysis

Grains Veggies Fruits Dairy Protein Empty kcal

Actual 2.8 oz eq 2.3 cup eq 1.2 cup eq 1.3 cup eq 14 oz eq 27.3

% Goal 28.2% 57.4% 46.5% 44.4% 199.9% 5.3

Super Food Usage

PROBAR + one Apple

Hummus & Broccoli

Almond Butter & WW Bread

Avocado & Whole Wheat Bread

Banana & Almonds

Hummus & Ak-Mak Crackers

Super Food Usage

SUPER FOODS MEAL PLAN USAGE

C ra c ke r & Alm o nds Hum m us 8 3 .4 g 32 g

Alm o nd B utte r Hum m us & & WW B re a d B ro c c o li 72 g 16 2 .5 g

Avo c a do & As pa ra gus WW B re a d 12 2 .8 4 g 1 c up

Super Food Usage

SUPER FOODS NUTRITION PROFILE

List Super Food Portion Size

C ra c ke r & Hum m us 83.4 g

Alm o nd Hum m us & B utte r & WW B ro c c o li B re a d 72 g 1 62.5 g

P ro B a r & Apple 267g

Gre e k Yo gurt & B lube rrie s 1 72.5 g

B a na na & Alm o nds 1 46.35 g

Avo c a do & WW B re a d 1 22.84 g

Water Kcals PROTEIN CHO Fiber LIPIDS

0.03 17.16 3.6 0.24 0 0.06 0 0 0 0 0.14 0.03 0 0.03 1.32 0 0 0

EFA: n-6 EFA: n-3

VITAMINS mg mg mg mg mcg mcg mg mcg

Potassium Zinc Sodium

119.68 338.98 194.74 0.53 0.33 0.07 351.12 307.11 191.82

From Farm to Table: