WB Final Ex

1
TABLE OF CONTENTS

Part 1: Quality Levels Chart . . . . . . . . . . . . . . . . . . . . . . . . . . Page 3 Part 2: Reflecting Back, Deficiencies and Excess . . . . . . . . . . . . . Page 4-9 3-Day and 3-Day Analysis Vs. DRI Goals . . . . . . . . . . . . . . . . . . Page 10-25 Part 3: A Perfect Day Deficiencies and Excesses . . . . . . . . . . . . . Page 26 Perfect 3-Day and 3-Day Analysis . . . . . . . . . . . . . . . . . . . . . . Page 27-46 Meal Plan Modification . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 47 Part 4: Perfect Plan Analysis Chart Perfect Plan Discussion Part 5: Super Foods 2.0 Super Foods Usage Chart Super Foods Discussion Part 6: My Plate Part 7: Water Part 8: Fiber Part 9: My Wellness Life Bibliography
Part 1: Quality Levels Chart

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 208.5
EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.74 417
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 2085
MACRONUTRIENTS
g g
g g g
54.43 225
38 44 20
5.443 22.5 3.8 SKIP SKIP 1.7 0.16
10.886 45 7.6
g
g
17
1.6
3.4 0.32
mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg
VITAMINS 1.2 1.3 16 1.3 2.4 400 90 15

900 15
0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5 100 0.8 40 470 1.1 SKIP
0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2
Vitamin E Calcium Iron

Magnesium
MINERALS
1000 8 400 4700 11 2300
Potassium Zinc Sodium
Part 2: Reflecting Back

Deficiencies & Excess from Dietary Analysis 1
1) Deficiencies: Water Main Function: Water is essential to staying healthy and maintains regular body functions. Seventy percent of our body is made up of water because our cells and organs use it in order to function keeping the body alive. Main functions of water in the body is to lubricate and cushion joints, protects spinal chords and other tissues, helps keep your body temperature down through perspiration and gets rid of waste through urination. Result of Chronic Deficiency: When a person is thirsty the body or Hypothalamus has already signaled the brain that the body is dehydrated. If thirst is not quenched within a matter of time the dehydration will occur and the body starts using the water in and around cells as well as organs. This can lead to things like mild dehydration which signs show roughdry skin, dry mouth and leads to weakness, lack of energy, and decrease mental functions. Severe dehydration leads to weakness, irregular pulse, seizures, confusion and signs show pale skin and bluish lips. Evidently this can also lead to heart attack, stroke or death. 3 sources: Water, Fruit juices, Teas
Potassium Main Function: Potassium is the major intracellular action in the body, which is required for regular cellular function. It also helps the heart maintain its regular heartbeats and lowers the blood pressure, which is healthy. Chronic deficiencies: deficient in potassium can result in hypokalemia. The consequences include cardiac arrhythmias, weak muscles and glucose intolerant. Moderate deficiency typically
shows when your blood pressure has increased which can lead to kidney stones. Also this can lead to cardiovascular disease particularly strokes. 3 Sources: Bananas, Avocado, Pinto Beans
Vitamin D Main Function: Vitamin D helps regulate the blood calcium levels maintaining bone density and strength. Vitamin D is an essential vitamin that helps with growth and development. It also helps our immune system. Result of Chronic Deficiencies: If deficient in this vitamin results in Rickets. This usually occurs in children and generally minimizes growth of bones. In adults Osteomalacia happens which leads to brittle and soft bones ultimately causing pain. 3 Sources: Salmon, Milk, Tuna
Vitamin A Main Function: Vitamin A is essential for vision, immune system, growth, reproduction and gene expression. Vitamin A also helps the lungs heart and other organs to work properly. Result of Chronic Deficiencies: Deficient in Vitamin A is rare and common in most developing countries. Most common in children and pregnant women and can result in a eye condition called xerophthalmia. 3 Sources: Mango, Salmon, Fortified breakfast cereals
Vitamin E Main Function: Vitamin E acts as an antioxidant, which helps protect cells from the damage caused by free radicals. It also helps the immune system fight off bacteria and viruses and widens blood vessels to help prevent blood clots Result of Chronic Deficiencies: Vitamin E deficiency is rare in healthy people but is linked to diseases where fat is not properly absorbed or digested. Includes cystic fibrosis, Crohns disease, and can weaken the immune system as well as loss in feeling of muscle and limbs.
Fiber
3 Food Sources: Nuts, Vegetable oils, Broccoli
Main Function: Fiber is essential to the diet because it helps add bulk to your stool. Also help reduce diverticulosis, reduces constipation, helps lower blood cholesterol levels, and reduce chances of heart disease as well as diabetes.
Result in Chronic Deficiency: Constipation, Diarrhea and is linked to heart disease and diabetes.
3 Food Sources: Whole Grains, Fruits, Vegetables
Omega 3 Main Function: Helps reduce inflammation, brain function, cell immune function, helps with cardiovascular health. Also reduces blood clotting and pressure, regulates heartbeat and reduces CHD (coronary heart disease). Also provides Eicosanoids which due numerous of cell functions. 2) Excesses: Protein Main Function: Protein is the major structural component for all cells in the body. It works as enzymes, in membranes, as transport carriers and as hormones. They also help with building and repairing muscle in the form of amino acids. Protein acts as insulin in regulating blood glucose levels. Protein is also responsible for growth, maintenance and helps build antibodies that help fight off infections and viruses. Its also the main source of energy the body stores in case the body is in an urgent state of low energy. Chronic in Excess: This is typical in the American diet since its usually high in protein. It can interfere with absorption of other vitamins and nutrients. It also effects bone regularity and can lead to osteoporosis. It can also weaken the kidneys and lead to failure of working regularly. 3 Food Sources: Fish, Nuts, Seeds
Carbohydrate Main Function: Carbohydrates are essential to the body because they turn into starch and sugar that provide energy to the cells in your body, mainly the brain, which is the most carbohydrate dependent organ in the body. Result of Chronic Excess: Too many Carbs in the diet, especially the simple carbs, can lead to diabetes and overweight. This is due to the body breaking down the carbohydrates easier turning it into sugar faster which leads to the person feeling not full which then leads to excess eating. Lipids Main Function: Lipids include phospholipids, sterols, and triglycerides. Lipids due numerous of things in the body like cushion vital organs, serves as an energy storage, protects the body from certain temperature extremities, and its the cell membrane major component. Lipids also are used as raw materials converted to compounds like bile, hormones, and Vitamin D. Result of Excess: Too much Lipids can add to your adipose tissue which is stored inside a fat cell and too much added can enlarge it leading to obesity. It also can raise your blood cholesterol levels and lead to heart problems. Thiamin Main Function: Thiamin is needed for energy metabolism and proper function of the nervous system Result of Excess: There are no symptoms for chronic excess
Riboflavin Main Function: Riboflavin is needed for energy metabolism, helps maintain good vision and builds tissue Result of Excess: No result of chronic excess of this vitamin but It can cause your urine to turn a bright yellow color.
Niacin Main Function: Niacin helps the digestive system, skin, and nerve function. It is also essential for converting food into energy B6 Main Function: Needed for more than 100 enzyme reactions involved in metabolism. It also helps with brain development during pregnancy and infancy as well as the immune functions Result of Excess: You can never get too much from food however supplement excess can lead to nerve damage leading to loss of control of bodily movements B12 Main Function: Helps keep nerve and blood cells healthy, and helps make DNA. It also helps prevent a type of anemia called megabolatic anemia, which makes people tired and weak. Folate Main Function: Folate is needed to make DNA and other genetic material and also helps with cell division, which makes new cells. Result of Excess: Result of Excess: No result of excess for this vitamin Result of Excess: Too much Niacin can result in gastrointestinal effects.
Vitamin C Main Function: Vitamin C acts as an antioxidant that protects cells from being damaged by free radicals (cigarette smoke, air pollution and happens when we convert the food we eat into energy). It also helps make collagen (a protein needed to help wounds heal), helps the absorption of iron from plant-based foods, and helps the immune system. Result of Excess: Can cause diarrhea, nausea, and stomach cramps. In a condition called Hemochromatosis, which causes the body to store too much iron, Vitamin C can worsen the overload and cause damage to the bodies tissue.
Iron Main Function: Iron is essential in protein components that are responsible for oxygen transport. It is also good for cell growth and differentiation. Result of Excess: Supplemental Iron can cause death in children. Also consuming too much iron from diet can cause Hemochromatosis, which stores iron in the bodys tissue and organs when other storages are full because little is excreted by the body. Sodium Main Function: Sodium goes along with Chloride and is required to maintain extracellular volume and plasma osmolality. It also helps maintain normal blood pressure and normal function of muscles and nerves. Result of Excess: Too much sodium can cause high blood pressure (hypertension), which can lead to heart disease and stroke. It can allow your kidneys to fail. It can also lead to hyperthermia, which is when a person consumes too much sodium and very little water. This can then lead to diarrhea and dehydration.
Jun 14, 2013 Josh Velasquez, 98bubba@gmail.com Profile: Jay Vee, 3 Day Average
Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Jay Vee 5 ft. 8 inches 150.0 lbs. 23 years 22.8 Male Sedentary No No
DRI Goals Nutrient
Energy
Kilocalories Protein Carbohydrate
DRI
2085 kcal 54.43 g 225.0 - 325.0 g 44.0 - 77.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Fat, Total
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol
< 20 g * * * < 300 mg
Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Essential Fatty Acids Omega-6 Linoleic Carbohydrates

Omega-3 Linolenic
17 g 1.6 g
Dietary Fiber, Total
38 g
10
Nutrient
DRI
* No recommendation
Other Water
Sugar, Total
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
Alcohol
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
1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg
DRI Adequate Intake
Magnesium Potassium Zinc Sodium
DRI Adequate Intake DRI Adequate Intake
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Macronutrient Ranges for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Macronutrient Ranges
1,100 1,000 900 800 700
Calories
600 500 400 300 200 100 0 Recommended Recommended Carbs 45%-65% 938-1,355 kCal Protein 10%-35% 208-730 kCal Fats 20%-35% 417-730 kCal Alcohol 0% 0 kCal Carbs Protein Fat Actual Intake Yours 57% 1,102 kCal 17% 320 kCal 28% 547 kCal 0% 0 kCal Alcohol
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Fat Breakdown for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0%
0%
9% 7% 6% 6%
25%
50%
75%
100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
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Intake vs. Goals for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories Protein Carbohydrate Fat, Total
2085 kcal 54.43 g
1,933.84 kcal 80.1 g
93% 147%
225.0 - 325.0 275.49 g g 44.0 - 77.0 g 60.8 g < 20 g * * * < 300 mg 18.79 g 16.05 g 12.15 g 0.59 g 198.17 mg 66% 94%
Fat
Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other
Water Alcohol
17 g 1.6 g
10.85 g 1.02 g
64% 63%
38 g *
28.04 g 97.07 g
74%
3.7 L *
1.26 L 0g
34%
Vitamins Thiamin
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
1.8 mg 1.64 mg 24.32 mg 2.15 mg 3.69 g 690.67 g 216.6 mg 1.29 g 302.39 g 4,657.19 IU 3.79 mg 25% 9% 34%
150% 126% 152% 166% 154% 173% 241%
155%
Minerals Calcium Iron
1000 mg 8 mg 400 mg 4700 mg
805.2 mg 17.5 mg 341.52 mg 2,703.77 mg 58%
81% 219% 85%
Magnesium Potassium
14
Nutrient
DRI 11 mg 1500 mg
Intake 12.59 mg 3,338.58 mg
0%
25%
50%
75%
100% 114% 223%
Zinc Sodium
15
Jun 14, 2013 Josh Velasquez, 98bubba@gmail.com Profile: Jay Vee, 3 Day Average MyPlate Analysis for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Your results are based on a 2085 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.5 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 6.0 teaspoons of oil a day. *MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
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Intake Spreadsheet for Apr 25, 2013 Item Name
GENERAL MILLS CHEERIOS, HONEY NUT Cereal Juice, Orange, Fresh Squeezed Ham & Turkey Sandwich Water, Tap
Meal Quantity Wt(g) Breakfast 2 cup(s) 74.67 293.33 Breakfast Lunch Lunch Dinner Dinner Snacks 8 fluid ounce(s) 228.04 gram(s) 12 fluid ounce(s) 1 serving(s) - 8 fl oz 479.1 gram(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) Carb(g) 25.79 53.37 0 21.58 76.06 25.13 260.61 Poly Fat(g) 0.1 5.62 0 0 3.91 0.09 11.06 Omega-3(g) 0.02 0.73 0 0 0.35 0.02 1.17 Alcohol(g) 248 294.5 355.5 391
Kcal(kcal) 111.6 515.43 0 594.54
LIPTON BRISK Iced Tea, with Lemon Flavor Pulled Pork Sandwhich Apple, Medium
245 85.75 182 94.64
Item Name
Protein(g) 1.74 33.46 0 0 37.21 0.47 78.21 Mono Fat(g) 0.1 3.1 0 0 5.99 0.01 10.53 Omega-6(g) 0.07 4.84 0 0 3.31 0.08 9.58 Water(L)
1,790.67 Fat(g) 0.5 18.84 0 0 15.83 0.31 39.47 Trans Fat(g) 0 0 0 0 0.05 0 0.05 Diet Fiber(g) 0.5 6.38 0 0 5.79 4.37 22.36 Thiamin(mg)
1,695.3 Sat Fat(g) 0.05 6.06 0 0 4.45 0.05 10.62 Chol(mg) 0 65.44 0 0 90.99 0 156.43 Sugar(g) 20.83 6.53 0 21.29 42.39 18.91 133.94 Ribo(mg)z
GENERAL MILLS CHEERIOS, HONEY NUT Cereal Juice, Orange, Fresh Squeezed Ham & Turkey Sandwich Water, Tap LIPTON BRISK Iced Tea, with Lemon Flavor Pulled Pork Sandwhich Apple, Medium Item Name
5.33 58.67 4 0
1.33 1.33 0 0
GENERAL MILLS CHEERIOS, HONEY NUT Cereal Juice, Orange, Fresh Squeezed Ham & Turkey Sandwich Water, Tap LIPTON BRISK Iced Tea, with Lemon Flavor Pulled Pork Sandwhich Apple, Medium Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal
1.29 0.05 5.33 24
0 0 1 1.13 1.34 0 2.39 1.93
17
Item Name Juice, Orange, Fresh Squeezed Ham & Turkey Sandwich Water, Tap LIPTON BRISK Iced Tea, with Lemon Flavor Pulled Pork Sandwhich Apple, Medium Item Name
Water(L) 0.22 0.13 0.36 0.22 0.25 0.16 1.34 Niacin(mg) 0.99 6.59 0 0 9.3 0.17 30.38 Vit C(mg) 124 3.1 0 0 8.58 8.37 160.05 Alpha-T(mg) 0.1 1.56 0 0 2.87 0.33 5.57 Potas(mg) 496 690.79 3.55 46.55 962.85 194.74 2,701.15
Alcohol(g) 0 0 0 0 0 0 0 Vit B6(mg)
Thiamin(mg) 0.22 0.48 0 0 0.65 0.03 2.39 Vit B12(g)
Ribo(mg) 0.07 0.22 0 0 0.45 0.05 1.93 Fol (DFE)(g) 74.4 84.12 0 0 89.36 5.46 1,150.09 Vit A (IU)(IU) 496 585.1 0 0 1198.8 98.28 3,711.52 Magn(mg) 27.28 90.87 3.55 0 72.46 9.1 288.6
13.33 1.33 4 896.75 0.1 0 0.31 0.18 0 0 0 0 0.73 1.02 0.08 0 2.54 5.2 Vit D (ug)(g) Vit A (RAE)(g) 0 0.46 0 0 0.5 0 3.63 Calcium(mg) 27.28 194.14 10.67 2.45 167.9 10.92 680.02 Zinc(mg) 0.12 2.29 0 0.02 5.14 0.07 17.65 24.8 104.26 0 0 59.33 5.46 594.06 Iron(mg) 0.5 3.41 0 0 4.43 0.22 20.55 Sodium(mg) 2.48 1674 10.67 51.45 1937.4 1.82 4,184.48
16 2.67 400.21 1333.33
0.72 266.67 12 85.33
GENERAL MILLS CHEERIOS, HONEY NUT Cereal Juice, Orange, Fresh Squeezed Ham & Turkey Sandwich Water, Tap LIPTON BRISK Iced Tea, with Lemon Flavor Pulled Pork Sandwhich Apple, Medium
306.67 10 506.67
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Intake Spreadsheet for Apr 26, 2013 Item Name
Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Juice, Orange Pineapple Blend SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap Chicken Enchiladas Rice, Brown, Medium Grain, Cooked
Meal Quantity Wt(g) Breakfast 1 item(s) 130 300.3 Breakfast Lunch Lunch Dinner Dinner Snacks 12 fluid ounce(s) 1 item(s) - 1 item is 1 sandwich 8 fluid ounce(s) 291.4 gram(s) 1 cup(s) 1 item(s) - large (8" to 8-7/8" long) Carb(g) 45.02 46 0 54.26 45.84 31.06 246.74 Poly Fat(g) 0.09 0 0 3.62 0.58 0.1 6.27 Omega-3(g) 0.02 0 0 0.29 0.03 0.04 0.51 Alcohol(g) 369
Kcal(kcal) 188.19
252 530 237 291.4 195 0 580.54 218.4
Banana
136 121.04 1,610.4 Fat(g) 0.3 30 0 28.77 1.62 0.45 74.5 Trans Fat(g) 0 0.5 0 0 0 0 0.5 Diet Fiber(g) 0.74 5 0 10.8 3.51 3.54 24.89 Thiamin(mg) 1,938.47 Sat Fat(g) 0.04 6 0 14.03 0.32 0.15 25.79 Chol(mg) 0 45 0 80.37 0 0 339.87 Sugar(g) 39 5 0 0.79 0.6 16.63 65.03 Ribo(mg)
Item Name
Protein(g) 1.51 21 0 30.86 4.52 1.48 78.55 Mono Fat(g) 0.03 0 0 8.79 0.58 0.04 14.2 Omega-6(g) 0.07 0 0 3.26 0.55 0.06 5.57 Water(L)
Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Juice, Orange Pineapple Blend SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap Chicken Enchiladas Rice, Brown, Medium Grain, Cooked Banana Item Name
19.17 24.56 13.36 5.24
4.75 1.88 0 214.5
1.62 0.14 1.3 3.02
Breakfast Sandwich, English Muffin with Egg, Cheese and Ham
0.07 0 0.38 0.49
1.04 0 0.95 1.64
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Item Name Juice, Orange Pineapple Blend SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap Chicken Enchiladas Rice, Brown, Medium Grain, Cooked Banana Item Name
Water(L) 0.32 0 0.24 0.17 0.14 0.1 1.04 Niacin(mg) 0.64 0 0 6.99 2.59 0.9 14.18 Vit C(mg) 150.18 18 0 2.38 0 11.83 182.4 Alpha-T(mg) 0.26 0 0 0.15 0 0.14 1.3 Potas(mg) 553.5 0 2.37 979.37 154.05 486.88 2,430.97
Alcohol(g) 0 0 0 0 0 0 0 Vit B6(mg)
Thiamin(mg) 0.15 0 0 0.18 0.2 0.04 0.95 Vit B12(g)
Ribo(mg) 0.09 0 0 0.93 0.02 0.1 1.64 Fol (DFE)(g) 36.9 0 0 1.13 7.8 27.2 153.63 Vit A (IU)(IU) 62.73 500 0 6405.85 0 87.04 7,581.71 Magn(mg) 36.9 0 2.37 110.42 85.8 36.72 298.21
3.06 0.21 0.98 80.6 0.23 0 0 0 0 0 1.44 0.56 0.29 0 0.5 0 2.66 1.54 Vit D (ug)(g) Vit A (RAE)(g) 0 0 0 0.03 0 0 0.03 Calcium(mg) 29.52 100 7.11 588.53 19.5 6.8 969.86 Zinc(mg) 0.22 0 0 3.21 1.21 0.2 6.91 3.69 0 0 1.7 0 4.08 129.07 Iron(mg) 0.66 3.6 0 5.01 1.03 0.35 13.04 Sodium(mg) 14.76 930 7.11 791.92 1.95 1.36 2,635
0 0 119.6 526.09
0.75 218.4 2.38 26
Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Juice, Orange Pineapple Blend SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap Chicken Enchiladas Rice, Brown, Medium Grain, Cooked Banana
254.8 2.07 887.9
20
Intake Spreadsheet for Apr 27, 2013 Item Name Oatmeal, Cooked with Water Blueberries Bread, Wheat, Toasted Juice, Orange Tuna Sandwich Juice, Cranberry Cocktail Tacos with Beef, Cheese and Lettuce, Soft
Beans, Pinto, Calico, or Red Mexican, Cooked Broccoli, Chopped, Boiled, Drained Trail Mix
Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Dinner
Quantity 1.5 cup(s) 0.5 cup(s) 2 slice(s) 8 fluid ounce(s) 182.6 gram(s) 8 fluid ounce(s)
Wt(g) 351 72.5 46 248 182.6 253
Kcal(kcal) 249.21 41.33 143.98 111.6 295.38 136.62
3 item(s) - 1 306 630.36 item is 1 taco Dinner 0.5 cup(s) 86.5 90.82 Dinner Snacks Snacks 0.5 cup(s) - chopped 0.5 cup(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) Carb(g) 42.12 10.51 25.65 25.79 38 34.21 61.91 5.6 33.67 25.13 319.12 Poly Fat(g) 1.96 0.11 0.79 0.1 3.59 0.15 4.83 0.13 7.24 0.09 19.11 78 27.3 75 182 94.64 346.5
Apple, Medium
Item Name Oatmeal, Cooked with Water Blueberries Bread, Wheat, Toasted Juice, Orange Tuna Sandwich Juice, Cranberry Cocktail Tacos with Beef, Cheese and Lettuce, Soft
Protein(g) 8.92 0.54 5.96 1.74 19.49 0 28.31 1.86 10.35 0.47 83.55 Mono Fat(g) 1.53 0.03 0.47 0.09 1.82 0.05 9.92 0.03 9.4 0.01 23.42
1,880.6 Fat(g) 5.34 0.24 1.96 0.5 7.24 0.25 29.83 0.32 22.05 0.31 68.43 Trans Fat(g) 0 0 0 0 0 0 1.23 0 0 0 1.24
2,167.74 Sat Fat(g) 1.09 0.02 0.45 0.06 1.25 0.02 12.71 0.06 4.16 0.05 19.95 Chol(mg) 0 0 0 0 21.71 0 76.5 0 0 0 98.21
Beans, Pinto, Calico, or Red Mexican, Cooked Broccoli, Chopped, Boiled, Drained Trail Mix Apple, Medium Item Name Oatmeal, Cooked with Water Blueberries Bread, Wheat, Toasted Juice, Orange Tuna Sandwich Juice, Cranberry Cocktail Tacos with Beef, Cheese and Lettuce, Soft
5.93 16.53 0.39 0.07
Beans, Pinto, Calico, or Red Mexican, Cooked Broccoli, Chopped, Boiled, Drained Trail Mix Apple, Medium
0.07 0.12 0 0
21
Item Name Oatmeal, Cooked with Water Blueberries Bread, Wheat, Toasted Juice, Orange Tuna Sandwich Juice, Cranberry Cocktail Tacos with Beef, Cheese and Lettuce, Soft
Omega-6(g) 1.9 0.06 0.72 0.07 3.02 0.09 4.18 0.04 7.18 0.08 17.39 Water(L) 0.29 0.06 0.01 0.22 0.12 0.22 0.18 0.07 0.01 0.16 1.39 Niacin(mg) 0.79 0.3 2.88 0.99 10.09 0.1 8.81 0.43 3.53 0.17 28.39 Vit C(mg) 0 7.03 0.09 124 307.35
Omega-3(g) 0.06 0.04 0.07 0.03 0.38 0.06 0.49 0.09 0.05 0.02 1.36 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0.04 0.07 0.1 0.29 0 0.18
Diet Fiber(g) 5.97 1.74 2.16 0.5 2.29 0 8.87 2.57 4 4.37 36.88 Thiamin(mg) 0.27 0.03 0.2 0.22 0.28 0 0.55 0.05 0.35 0.03 2.08 Vit B12(g) 0 0 0 0 1.75 0 2.57
Sugar(g) 0.95 7.22 2.95 20.83 4.85 30.03 4.8 1.08 0 18.91 92.24 Ribo(mg) 0.06 0.03 0.18 0.07 0.24 0 0.4 0.1 0.15 0.05 1.34 Fol (DFE)(g) 21.06 4.35 46 74.4 113.11 0 293.76 84.24 53.25 5.46 768.29 Vit A (IU)(IU) 0 39.15 0 496 2,678.35
0.05 0.07 4.41 0.61
0.06 0 0.09 0.07
Beans, Pinto, Calico, or Red Mexican, Cooked Broccoli, Chopped, Boiled, Drained Trail Mix Apple, Medium Item Name Oatmeal, Cooked with Water Blueberries Bread, Wheat, Toasted Juice, Orange
0.29 0.11 0 72.66 0.16 0 0.22 0 0.08 0 1.26 4.32 Vit D (ug)(g) Vit A (RAE)(g) 0 0 0 2.17 0 0 0 24.8 0.23 184.02
22
Item Name Tuna Sandwich Juice, Cranberry Cocktail Tacos with Beef, Cheese and Lettuce, Soft
Vit C(mg) 7.56 107.02 0.31 50.62 1.05 8.37 307.35 Alpha-T(mg) 0.28 0.41 0.11 0.1 0.74 0.56 0.76 1.13 0 0.33 4.49 Potas(mg) 245.7 55.83 102.58 496 310.35 35.42 492.66 228.54 513.75 194.74 2,979.18
Vit D (ug)(g) Vit A (RAE)(g) 0 32.64 0 0 0.23 58.14 0 0 0 0.23 Calcium(mg) 31.59 4.35 75.9 27.28 113.47 7.59 376.38 31.2 58.5 10.92 765.72 Zinc(mg) 3.51 0.12 0.68 0.12 1.01 0.08 4.19 0.35 2.41 0.07 13.19 60.06 0.75 5.46 184.02 Iron(mg) 3.16 0.2 1.88 0.5 3.53 0.25 5.11 0.52 2.29 0.22 18.92 Sodium(mg) 14.04 0.73 281.06 2.48 786.9 5.06 1713.6 31.98 171.75 1.82 3,196.25
Vit A (IU)(IU) 315.91 20.24 486.54 1207.44 13.5 98.28 2,678.35 Magn(mg) 94.77 4.35 27.14 27.28 38.89 2.53 58.14 16.38 118.5 9.1 437.74
1.3 0 0 1.29
0.06 28.55 1.25 40.65
Beans, Pinto, Calico, or Red Mexican, Cooked Broccoli, Chopped, Boiled, Drained Trail Mix Apple, Medium
303.61 0.66 186.84
23
Energy Balance for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013 Date kCal Consumed kCal Burned
Apr 25, 2013 Apr 26, 2013 Apr 27, 2013 Total: 1696 1938 2168 5802 kCal 2085 1934 1796 138 1796 1796 1796 5388
Net kCal -100 142 372 414
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
24
DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
NUTRIENT
UNIT
RDA/AI
UL
Intake
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
3.7 2085
Kcals g g
g
Deficient <80% Excess >120% 34% 93%
0 0
1.26
1933.84
MACRONUTRIENTS
54.43 225 76 44 20 17 1.6 0 0 0 0 0 0 0 80.1 275.49 28.04 60.8 18.79 10.85 1.02 147% 122% 37% 138% 94% 64% 64%
g g g
g
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
VITAMINS
mg mg mg mg mcg mcg mg mcg mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 2300 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0 1.8 1.64 24.32 2.15 3.69 690.67 216.6 1.29 302.39 3.79 805.2 17.5 341.52 2703.77 12.59 3338.58 150% 126% 152% 165% 154% 173% 241% 9% 34% 25% 81% 219% 85% 58% 114% 145%
MINERALS
25
Part 3:
A Perfect 3-Day Deficiencies and Excess
FORGIVABLES: 1. Deficiencies: Vitamin E o Result of Chronic Deficiency: Vitamin E acts as an antioxidant that helps protect cells from damage by free radicals like air pollution, cigarette smoke and compounds formed in the body. It also helps boost the immune system to fight off bacteria and viruses. Vitamin E deficiency is rare in healthy people but is linked to certain diseases where fat is not properly absorbed or digested. Crohns disease and cystic fibrosis are examples of deficiency. It can also cause nerve and muscle damage resulting in loss of movement of legs and arms and regularly body movement. o 3 Sources: Nuts, Vegetable oils, Green Vegetables o Goal: In order to meet my intake goal for this vitamin I will incorporate more nuts like peanuts, walnuts and almonds, as well as eat more green vegetables like broccoli and spinach. 2. Excess: o Protein o Omega 3 o Thiamin o Riboflavin o Niacin o B 6 o B12 o Folate o Calcium o Iron o Zinc o Sodium
26
Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Jay Vee 5 ft. 8 inches 150.0 lbs. 23 years 22.8 Male Sedentary No No
DRI Goals Nutrient
Energy
Kilocalories Protein Carbohydrate
DRI
2085 kcal 54.43 g 225.0 - 325.0 g 44.0 - 77.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Fat, Total
< 20 g * * * < 300 mg
Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Essential Fatty Acids Omega-6 Linoleic Carbohydrates

Omega-3 Linolenic
17 g 1.6 g
Dietary Fiber, Total
38 g
27
Nutrient
DRI
* No recommendation
Other Water
Sugar, Total
3.7 L * No recommendation
Vitamins Thiamin
Alcohol
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
1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg
DRI Adequate Intake
Magnesium Potassium Zinc Sodium
DRI Adequate Intake DRI Adequate Intake
DA Plus 10 Page: 2
28
Macronutrient Ranges for May 01, 2013, May 02, 2013, May 03, 2013
Macronutrient Ranges
1,100 1,000 900 800 700
Calories
600 500 400 300 200 100 0 Recommended Recommended Carbs 45%-65% 938-1,355 kCal Protein 10%-35% 208-730 kCal Fats 20%-35% 417-730 kCal Alcohol 0% 0 kCal Carbs Protein Fat Actual Intake Yours 51% 952 kCal 22% 411 kCal 31% 578 kCal 0% 0 kCal Alcohol
29
Fat Breakdown for May 01, 2013, May 02, 2013, May 03, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 2%
0%
10% 10% 9%
25%
50%
75%
100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
30
Intake vs. Goals for May 01, 2013, May 02, 2013, May 03, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories Protein Carbohydrate Fat, Total
2085 kcal 54.43 g
1,880.56 kcal 102.64 g
90% 189%
225.0 - 325.0 237.91 g g 44.0 - 77.0 g 64.2 g < 20 g * * * < 300 mg 20.69 g 20.02 g 18.55 g 0.63 g 151.84 mg 51% 103%
Fat
Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other
Water Alcohol
17 g 1.6 g
14.82 g 2.83 g
87% 177%
38 g *
32.49 g 102.88 g
86%
3.7 L *
3.04 L 0g
82%
Vitamins Thiamin
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
1.66 mg 2.93 mg 23.38 mg 2.5 mg 6.85 g 778.45 g 92.78 mg 12.13 g 872.49 g 10,296.88 IU 7.54 mg 50% 81%
138% 225% 146% 192% 285% 195% 103% 97% 343%
Minerals Calcium Iron
1000 mg 8 mg 400 mg 4700 mg
1,651.36 mg 15.48 mg 480.85 mg 4,265.65 mg 91%
165% 194% 120%
Magnesium Potassium
31
Nutrient
DRI 11 mg 1500 mg
Intake 13.84 mg 2,202.99 mg
0%
25%
50%
75%
100% 126% 147%
Zinc Sodium
32
MyPlate Analysis for May 01, 2013, May 02, 2013, May 03, 2013
Your results are based on a 2085 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.5 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 6.0 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.
33
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Turkey Avocado Sandwich Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Pan Fried Rice, Spanish Beans, Pinto, Boiled Water, Tap
Intake Spreadsheet for May 01, 2013 Item Name Oatmeal with Blueberries
Meal Breakfast
Quantity 500 gram(s)
Wt(g) 500
Kcal(kcal) 343.02
Breakfast 12 fluid ounce(s) 366 183 - 8 fl oz is 1 cup Lunch 12 fluid ounce(s) 366 183 - 8 fl oz is 1 cup Lunch 299.03 gram(s) 306.18 569.09 Dinner 2 ounce(s) 56.7 134.94 Dinner Dinner Dinner Snacks Snacks Protein(g) 11.16 1 cup(s) 1.5 cup(s) 5 cup(s) 1 item(s) - extra large (9" or longer) 5 cup(s) Carb(g) 62.13 243 256.5 1185 211.41 366.79 0
Banana Water, Tap Item Name Oatmeal with Blueberries
152 135.28 1185 4,616.38 Fat(g) 6.58 0 2,126.54 Sat Fat(g) 1.31
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Turkey Avocado Sandwich
12.08 17.57 7.25 4.6
12.08 17.57 7.25 4.6 23.08 4.67 23.11 0 1.66 0 103.5 Mono Fat(g) 1.84 60.46 40.68 67.25 0 34.72 0 300.37 Poly Fat(g) 2.44 29.81 3.64 1.67 0 0.5 0 64.25 Trans Fat(g) 0 4.72 0.52 0.35 0 0.17 0 19.03 Chol(mg) 0 15.67 0 7.55 2.76
Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Pan Fried Rice, Spanish Beans, Pinto, Boiled Water, Tap Banana Water, Tap Item Name Oatmeal with Blueberries
2.05 0.27 0.31 29.28
2.05 0.27 0.31 29.28 16.32 1.15 0.34 0 0.05 0 26.9 6.06 1.72 0.6 0 0.11 0 12.68 0 0 0 0 0 0 0.63 29.36 0 0 0 0 0 132.71 3.11 1.21 0 44.79
Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Pan Fried Rice, Spanish Beans, Pinto, Boiled Water, Tap Banana Water, Tap
34
Item Name Oatmeal with Blueberries
Omega-6(g) 2.32
Omega-3(g) 0.12
Diet Fiber(g) 9.1
Sugar(g) 9.64
0.23 0.03 0 18.52
0.23 0.03 0 18.52 5.43 1.52 0.25 0 0.07 0 11.09 Water(L) 0.42 0.58 0.19 0.35 0 0.04 0 1.35 Alcohol(g) 0 15.7 2.67 23.09 0 3.95 0 54.51 Thiamin(mg) 0.35 10.41 7.19 0.87 0 18.59 0 83.75 Ribo(mg) 0.1 1.05 0 0 0
0.33 0 0.14 0.68
0.33 0 0.14 0.68 0.19 0.19 0.16 1.18 0.11 1.18 4.13 Niacin(mg) 1.29 0 0 0 0 0 0 0 Vit B6(mg) 0.07 0.39 0.22 0.5 0 0.05 0 2.09 Vit B12(g) 0 0.53 0.11 0.16 0 0.11 0 2.58 Fol (DFE)(g) 30 0.03 0 0.3 0.21
0.34 0.14 1.94 18.3
0.34 0.14 1.94 18.3 5.82 2.96 0.82 0 1.01 0 17.78 Vit C(mg) 8.3 0.67 0.08 153.66 89.91 441.18 0 30.4 0 781.75 Vit A (IU)(IU) 46.22 5.21 0.3 0.45 0 0.31 0 0.59 0 0 0 0.56 0 0 0 2.76 4.4 Vit D (ug)(g) Vit A (RAE)(g) 0 2.57
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D
0.73 4.39 201.3 695.4 66.77 9.18 451.89 2,957.37
35
Item Name
Vit C(mg) 15.24 26.49 2.05 0 13.22 0 66.77 Alpha-T(mg) 0.82
Vit D (ug)(g) Vit A (RAE)(g) 0.06 0 0 0 0 0 9.18 Calcium(mg) 42.43 22.31 17.01 0 0 4.56 0 451.89 Iron(mg) 3.97
Vit A (IU)(IU) 276.24 1137.19 0 0 97.28 0 2,957.37 Magn(mg) 117.02
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Turkey Avocado Sandwich Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Pan Fried Rice, Spanish Beans, Pinto, Boiled Water, Tap Banana Water, Tap Item Name Oatmeal with Blueberries
0.73 4.39 201.3 695.4 0 0.34 2.83 9.64
0.11 439.2 0.07 40.26
0.11 439.2 0.07 40.26 3.48 1.8 2.41 0 0.15 0 8.99 Potas(mg) 355.99 70.99 77.76 117.99 35.55 7.6 35.55 1,296.32 Zinc(mg) 4.28 3.63 3.13 5.36 0 0.4 0 17.17 Sodium(mg) 17.43 138.86 36.45 128.25 11.85 41.04 11.85 578.89 0.11 30.05 0.53 13.04
512.4 1.76 172.02
512.4 1.76 172.02 1145.88 468.99 1118.34 11.85 544.16 11.85 4,882.01 3.26 0.83 2.51 0 0.23 0 16.44 1169.63 699.84 2.57 35.55 1.52 35.55 2,359.42 200.15 1.81 53.3
Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Pan Fried Rice, Spanish Beans, Pinto, Boiled Water, Tap Banana Water, Tap
36
Intake Spreadsheet for May 02, 2013 Item Name GENERAL MILLS CHEERIOS Cereal Banana
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Yogurt, Vanilla, Low Fat (11 grams protein per 8 ounce) Sandwich, Peanut Butter and Jelly
Meal Breakfast Breakfast
Quantity 1 cup(s)
Wt(g) 28
Kcal(kcal) 100
1 item(s) - extra 152 135.28 large (9" or longer) Breakfast 8 fluid ounce(s) 244 122 - 8 fl oz is 1 cup Lunch 1 cup(s) 245 208.25 Lunch 1 item(s) 93 330.15 Lunch 12 fluid ounce(s) 366 183 - 8 fl oz is 1 cup Dinner 1 cup(s) - 156 54.6 chopped Dinner 0.5 cup(s) 108.5 179.02
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Broccoli, Chopped, Boiled, Drained
Macaroni and Cheese, Mix with Prepared Cheese Sauce, Prepared Salad, Lettuce with Tomatoes and Carrots, No Dressing Salmon, with Butter, Broiled or Baked Water, Tap Nuts, Walnut, English, Chopped Item Name GENERAL MILLS CHEERIOS Cereal Banana
Dinner 1.25 cup(s) 91.25 14.6 Dinner Snacks Snacks Protein(g) 3 1.66 3 ounce(s) 5 cup(s) 0.5 cup(s) Carb(g) 20 34.72 85.05 1185 58.5 2,812.3 Fat(g) 2 0.5 154.7 0 382.59 1,864.19 Sat Fat(g) 0 0.17
8.05 11.71 4.83 3.07 12.08 33.81 3.06 1.98 10.3 3.71 41.94 11.2 14.69 0.64 2.87 0.12 12.08 17.57 7.25 4.6 6.76 25.01 5.58 3.24
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Broccoli, Chopped, Boiled, Drained Macaroni and Cheese, Mix with Prepared Cheese Sauce, Prepared Salad, Lettuce with Tomatoes and Carrots, No Dressing Salmon, with Butter, Broiled or Baked Water, Tap Nuts, Walnut, English, Chopped Item Name GENERAL MILLS CHEERIOS Cereal Banana
0.76 3.08 0.15 0.02 22.95 0 8.91 90.25 Mono Fat(g) 0.5 0.05 0 0 8.02 207.06 Poly Fat(g) 0.5 0.11 6.29 0 38.15 83.14 Trans Fat(g) 0 0 1.16 0 3.58 20.81 Chol(mg) 0 0
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Yogurt, Vanilla, Low Fat (11 grams protein per 8 ounce)
1.37 0.18 0.21 19.52
0.84 0.09 0 12.25 20.28 36.24 0.52 114.02
37
Item Name Sandwich, Peanut Butter and Jelly
Mono Fat(g) 6.49 0.06
Poly Fat(g) 4.41 0.27
Trans Fat(g) 0 0
Chol(mg) 0 0
2.05 0.27 0.31 29.28 1.39 0.41 0 13.02
0.02 0.08 0 0 2.29 0 5.23 20.28 Omega-6(g) 0.53 0.07 2.33 0 27.6 36.24 Omega-3(g) 0.02 0.04 0 0 0 0.52 Diet Fiber(g) 3 3.95 39.95 0 0 114.02 Sugar(g) 1 18.59
0.15 0.02 0 12.35
0.06 0.02 0 33.81 4.32 0.08 0.09 0.19 2.88 5.15 10.18 2.17 0.23 0.03 0 18.52 0.37 0.04 1.09 1.3
0.06 0.02 1.19 2.1 0 0 22.28 28.15 Water(L) 0 0.11 0.2 0 5.31 5.99 Alcohol(g) 0 0 0 0 3.92 21.17 Thiamin(mg) 0.38 0.05 0 0 1.53 101.54 Ribo(mg) 0.43 0.11
0.22 0 0.1 0.45
0.19 0 0.1 0.49 0.02 0.14 0 0 0.27 0.1 0.21 0.19 0.33 0 0.14 0.68 0.07 0 0.18 0.13
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Broccoli, Chopped, Boiled, Drained Macaroni and Cheese, Mix with Prepared Cheese Sauce, Prepared Salad, Lettuce with Tomatoes and Carrots, No Dressing Salmon, with Butter, Broiled or Baked Water, Tap Nuts, Walnut, English, Chopped
0.09 0 0.04 0.02 0.05 1.18 0 2.41 0 0 0 0 0.14 0 0.2 1.68 0.05 0 0.09 2.85
38
Item Name GENERAL MILLS CHEERIOS Cereal Banana
Niacin(mg) 5 1.01
Vit B6(mg) 0.5 0.56
Vit B12(g) 1.5 0
Fol (DFE)(g) 460.32 30.4
0.22 0.09 1.29 12.2
0.26 0.11 1.3 26.95 5.67 0.86 0.16 0.31 0 0 110.67 168.48 0.34 0.14 1.94 18.3 1.44 0.04 0.09 106.33
0.33 0.06 0 33.76 8.33 0 0.66 24.12 Vit C(mg) 6 13.22 0.19 2.3 0 0 0.31 0 2.48 8.42 Vit D (ug)(g) Vit A (RAE)(g) 1 150.1 0 4.56 0 0 57.33 1,024.74 Vit A (IU)(IU) 500 97.28
0.49 2.93 134.2 463.6
1.96 0.06 29.4 105.35 0.09 101.24 0 0 0 120.12 2.5 2414.88 0.73 4.39 201.3 695.4 0 0 42.31 187.21 6.57 0 62.96 2291.82 1.84 0 0.76 132.91 Alpha-T(mg) 0.19 0.15 10.62 0 0 19.01 Calcium(mg) 100 7.6 0 0 0.58 745.55 Iron(mg) 8.1 0.4 135.99 0 11.7 6,905.72 Magn(mg) 40 41.04
0.07 292.8 0.05 26.84
0.05 418.95 0.17 39.2 2.02 2.26 6.84 93.93 62.4 1,598.65 2.5 1.05 16.59 56.73 32.76 435.54 0.11 439.2 0.07 40.26
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Broccoli, Chopped, Boiled, Drained
39
Item Name
Alpha-T(mg)
Calcium(mg)
Iron(mg)
Magn(mg)
Macaroni and Cheese, Mix with Prepared Cheese Sauce, Prepared Salad, Lettuce with Tomatoes and Carrots, No Dressing Salmon, with Butter, Broiled or Baked Water, Tap Nuts, Walnut, English, Chopped Item Name GENERAL MILLS CHEERIOS Cereal Banana
0.18 58.59 1.25 18.44
0.25 17.34 0.28 9.12 1.15 0 0.41 6.84 Potas(mg) 170 544.16 14.96 35.55 57.33 1,598.65 Zinc(mg) 3.75 0.23 1.02 0 1.7 16.59 Sodium(mg) 190 1.52 26.86 11.85 92.43 435.54
341.6 1.17 114.68 536.55 2.03 161.7 198.09 457.08 1.13 0.7 492.9 63.96 512.4 1.76 172.02 54.25 0.66 392.77 186.15 0.16 17.34 376.55 11.85 257.98 3,646.66 0.56 0 1.81 13.96 98.6 35.55 1.17 1,742.21
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Broccoli, Chopped, Boiled, Drained Macaroni and Cheese, Mix with Prepared Cheese Sauce, Prepared Salad, Lettuce with Tomatoes and Carrots, No Dressing Salmon, with Butter, Broiled or Baked Water, Tap Nuts, Walnut, English, Chopped
40
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Tuna Sandwich Yogurt, Vanilla, Low Fat (11 grams protein per 8 ounce) Blueberries Water, Tap
Intake Spreadsheet for May 03, 2013 Item Name Egg white and spinach omlette
Meal Breakfast
Quantity 300 gram(s)
Wt(g) 300
Kcal(kcal) 195.9
Breakfast 12 fluid ounce(s) 366 183 - 8 fl oz is 1 cup Lunch 182.6 gram(s) 182.6 295.38 Lunch 1.5 cup(s) 367.5 312.38 Lunch Lunch 0.5 cup(s) 25 fluid ounce(s) 72.5 740.62 41.33 0
Chicken, Breast, Meat Only, Boneless, Skinless, Fried Green Beans, Boiled, Drained Potatoes, Mashed, Prepared with Whole Milk and Butter Salad, Lettuce with Tomatoes and Carrots, No Dressing Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Apple, Medium
Dinner 0.5 piece(s) - breast, bone and skin removed Dinner 1.5 cup(s)
86 160.82
187.5
65.62
Dinner 0.7 cup(s) 146.27 165.28
Dinner 1.25 cup(s) 91.25 14.6 Dinner 8 fluid ounce(s) - 8 fl oz is 1 cup Snacks 1 item(s) - 1 item is 1 medium apple (3 in. diameter) Protein(g) 19.63 19.49 0.54 0 3.54 Carb(g) 9.78 38 10.51 0 14.78 244 122 182 94.64

Item Name Egg white and spinach omlette
2,966.24 Fat(g) 9.85 7.24 0.24 0 0.52
1,650.96 Sat Fat(g) 5.22 1.25 0.02 0 0.12
12.08 17.57 7.25 4.6 18.12 50.72 4.59 2.96
Chicken, Breast, Meat Only, Boneless, Skinless, Fried Green Beans, Boiled, Drained Potatoes, Mashed, Prepared with Whole Milk and Butter Salad, Lettuce with Tomatoes and Carrots, No Dressing Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Apple, Medium Item Name Egg white and spinach omlette
28.76 0.44 4.05 1.11 2.72 24.59 6.17 3.82
0.76 3.08 0.15 0.02 8.05 11.71 4.83 3.07 0.47 114.16 Mono Fat(g) 3.25 25.13 206.3 Poly Fat(g) 0.81 0.31 45.21 Trans Fat(g) 0.01 0.05 22.24 Chol(mg) 25.54
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D
2.05 0.27 0.31 29.28 12.88 6.74 0.74 208.78
41
Item Name Tuna Sandwich
Mono Fat(g) 1.82 0.03 0 0.02
Poly Fat(g) 3.59 0.11 0 0.27
Trans Fat(g) 0 0 0 0
Chol(mg) 21.71 0 0 0
Yogurt, Vanilla, Low Fat (11 grams protein per 8 ounce) Blueberries Water, Tap
1.26 0.13 0 18.38
1.48 0.92 0 78.26 1.57 0.29 0.22 16.09
0.02 0.08 0 0 1.37 0.18 0.21 19.52 0.01 12.88 Omega-6(g) 0.45 3.02 0.06 0 0.11 0.09 6.74 Omega-3(g) 0.34 0.38 0.04 0 0.17 0 0.74 Diet Fiber(g) 4.02 2.29 1.74 0 6 0 208.78 Sugar(g) 3.68 4.85 7.22 0 2.91
0.23 0.03 0 18.52 0.09 0.04 0 50.72
0.74 0.04 0 0 0.24 0.05 2.19 2.09
0.06 0.02 1.19 2.1 0.15 0.02 0 12.35 0.08 5.23 Water(L) 0.26 0.12 0.06 0.74 0.17 2.58 0.02 1.15 Alcohol(g) 0 0 0 0 0 0 4.37 21.8 Thiamin(mg) 0.17 0.28 0.03 0 0.14 1.2 18.91 123.34 Ribo(mg) 0.81 0.24 0.03 0 0.18 3.36
0.33 0 0.14 0.68 0.29 0 0.15 0.74
Chicken, Breast, Meat Only, Boneless, Skinless, Fried Green Beans, Boiled, Drained
0.05 0 0 0.11
42
Item Name
Water(L)
Alcohol(g)
Thiamin(mg)
Ribo(mg)
Potatoes, Mashed, Prepared with Whole Milk and Butter Salad, Lettuce with Tomatoes and Carrots, No Dressing Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Apple, Medium Item Name Egg white and spinach omlette
0.11 0 0.13 0.06
0.09 0 0.04 0.02 0.22 0 0.1 0.45 0.16 2.58 Niacin(mg) 0.96 10.09 0.3 0 1.15 0 0 Vit B6(mg) 0.41 0.29 0.04 0 0.11 0.03 1.2 Vit B12(g) 0.37 1.75 0 0 0 0.05 3.36 Fol (DFE)(g) 224.23 113.11 4.35 0 61.88
0.34 0.14 1.94 18.3 0.39 0.16 1.95 40.43
12.71 0.55 0.32 3.44 1.57 0.32 0.1 11.7
0.33 0.06 0 33.76 0.22 0.09 1.29 12.2 0.17 28.24 Vit C(mg) 18.01 7.56 7.03 0 18.19 0.08 0 2.25 7.73 Vit D (ug)(g) Vit A (RAE)(g) 0.43 809.98 0 0 0 0 32.64 2.17 0 65.62 5.46 528.85 Vit A (IU)(IU) 15431.22 315.91 39.15 0 1312.5
0.73 4.39 201.3 695.4 2.94 0.09 44.1 158.02
0 0.09 6.02 19.78 8.78 0.29 55.58 201.85
6.57 0 62.96 2291.82 0.49 2.93 134.2 463.6 8.37 78.67 0 8.22 5.46 1,420.04 98.28 21,027.54
43
Item Name Egg white and spinach omlette
Alpha-T(mg) 3.43 0.74 0.41 0 0.84
Calcium(mg) 399.04 113.47 4.35 22.22 82.5
Iron(mg) 5.51 3.53 0.2 0 1.22
Magn(mg) 146.61 38.89 4.35 7.41 33.75
0.11 439.2 0.07 40.26 0.07 628.43 0.26 58.8
0.36 13.76 0.98 26.66 0.18 35.1 0.38 26.33
0.25 17.34 0.28 9.12 0.07 292.8 0.05 26.84 0.33 6.79 Potas(mg) 928.48 310.35 55.83 7.41 273.75 10.92 2,059.12 Zinc(mg) 2 1.01 0.12 0 0.47 0.22 12.7 Sodium(mg) 615.62 786.9 0.73 22.22 1.88 9.1 428.12
512.4 1.76 172.02 804.82 3.05 242.55
237.36 0.93 67.94 415.4 0.39 463.67 186.15 0.16 17.34
341.6 1.17 114.68 0.07 11.12 1.82 2,507.35
194.74 4,268.29
44
Energy Balance for May 01, 2013, May 02, 2013, May 03, 2013 Date kCal Consumed kCal Burned
May 01, 2013 May 02, 2013 May 03, 2013 Total: 2126 1865 1796 1796 1796 5388 kCal 2085 1881 1796 85
Net kCal 330 69 -145 254
1651
5642
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
45
PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day WB1 vs WB4 Intake vs. Goal Intake (%)
Intake C
Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 82% 90% 189% 106% 86% 141% 103% 87% 177%
NUTRIENT
Unit
RDA/AI
UL
B
Deficient <70% Excess >120%
E=(AC)
F=(B-D)
Overcame deficiency Overcame excess
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
3.7 2085 54.43 225 76 44 20 17 1.6
0 0 0 0 0 0 0 0 0
1.26 1933.84 80.1 275.49 28.04 60.8 18.79 10.85 1.02
34% 93% 147% 122% 37% 138% 94% 64% 64%
3.04 1880.56 102.64 237.91 32.49 64.2 20.69 14.82 2.83
-1.78 53.28 -22.54 37.58 -4.45 -3.4 -1.9 -3.97 -1.81 0.14 -1.29 0.94 -0.35 -3.16 -87.78 117.82 -10.84 -570.1 -3.75 -846.16 2.02 -139.33 -1561.88 -1.25 1135.59
-48% 3% -42% 16% -49% -3% -9% -23% -113%
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 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 15 1000 8 400 4700 11 2300 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0 1.8 1.64 24.32 2.15 3.69 690.67 216.6 1.29 302.39 3.79 805.2 17.5 341.52 2703.77 12.59 3338.58 150% 126% 152% 165% 154% 173% 241% 9% 34% 25% 81% 219% 85% 58% 114% 145% 1.66 2.93 23.38 2.5 6.85 778.45 98.78 12.13 872.49 7.54 1651.36 15.48 480.85 4265.65 13.84 2202.99 138% 225% 146% 192% 285% 195% 103% 81% 97% 50% 165% 194% 120% 91% 126% 147% 12% -99% 6% -27% -131% -22% 138% -72% -63% -25% -84% 25% -35% -33% -12% -2%
MINERALS
46
Discussion o Water: I was deficient in water on my first diet analysis because I drank a lot of juices and drinks that were high in sugar and had little water I needed for my bodily functions. In order to overcome this deficiency I eliminated these drinks and made sure I drank a lot more water with my meals and snacks. o Carbs: In my first diet analysis I consumed a lot of foods like that were high in carbohydrates and made me consume more of it. In order to overcome this excess of carbs I ate less simple carbs and ate more complex good carbs and incorporated them in my diet like apples. o Vitamin D: In my first dietary analysis I was deficient in Vitamin D, which is found in dairy products, and you can get it from the sun. In order to overcome this deficiency I consumed more milk that was high in vitamin D but low in fats so it wouldnt raise my fat consumption. I also got vitamin D from things like cheese and yogurt. o Vitamin A: I was deficient with Vitamin A in my first dietary analysis, which is important in my bodys functions. In order to overcome this I ate more things like spinach, which was one of my super foods. o Potassium: In my first dietary analysis I was deficient in potassium but not too much. In order to increase my goal I ate more bananas which are high in potassium and it was one of my super foods 47
Meal Plan Modification
In my first Dietary Analysis I consumed a lot of things that were high in
sodium not including the table salt I used in cooking.

48
49
50

WB Final Ex

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1

Part 1: Quality Levels Chart

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

5.443 22.5 3.8 SKIP SKIP 1.7 0.16

mg mg mg mg mcg mcg mg mcg

VITAMINS 1.2 1.3 16 1.3 2.4 400 90 15

Vitamin E Calcium Iron

Potassium Zinc Sodium

Part 2: Reflecting Back

3 Food Sources: Nuts, Vegetable oils, Broccoli

3 Food Sources: Whole Grains, Fruits, Vegetables

DRI Goals Nutrient

< 20 g * * * < 300 mg

Essential Fatty Acids Omega-6 Linoleic Carbohydrates

Dietary Fiber, Total

1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg

DRI Adequate Intake

Magnesium Potassium Zinc Sodium

DRI Adequate Intake DRI Adequate Intake

Kilocalories Protein Carbohydrate Fat, Total

2085 kcal 54.43 g

1,933.84 kcal 80.1 g

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

150% 126% 152% 166% 154% 173% 241%

Minerals Calcium Iron

1000 mg 8 mg 400 mg 4700 mg

805.2 mg 17.5 mg 341.52 mg 2,703.77 mg 58%

81% 219% 85%

Intake 12.59 mg 3,338.58 mg

100% 114% 223%

Intake Spreadsheet for Apr 25, 2013 Item Name

Kcal(kcal) 111.6 515.43 0 594.54

245 85.75 182 94.64

1.29 0.05 5.33 24

0 0 1 1.13 1.34 0 2.39 1.93

Alcohol(g) 0 0 0 0 0 0 0 Vit B6(mg)

Thiamin(mg) 0.22 0.48 0 0 0.65 0.03 2.39 Vit B12(g)

16 2.67 400.21 1333.33

0.72 266.67 12 85.33

Intake Spreadsheet for Apr 26, 2013 Item Name

252 530 237 291.4 195 0 580.54 218.4

19.17 24.56 13.36 5.24

4.75 1.88 0 214.5

1.62 0.14 1.3 3.02

Breakfast Sandwich, English Muffin with Egg, Cheese and Ham

0.07 0 0.38 0.49

1.04 0 0.95 1.64

Alcohol(g) 0 0 0 0 0 0 0 Vit B6(mg)

Thiamin(mg) 0.15 0 0 0.18 0.2 0.04 0.95 Vit B12(g)

0.75 218.4 2.38 26

254.8 2.07 887.9

Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Dinner

Wt(g) 351 72.5 46 248 182.6 253

Kcal(kcal) 249.21 41.33 143.98 111.6 295.38 136.62

5.93 16.53 0.39 0.07

0.05 0.07 4.41 0.61

0.06 0 0.09 0.07

0.06 28.55 1.25 40.65

303.61 0.66 186.84

Net kCal -100 142 372 414

DRI GOALS vs. 3-DAY DIET RECORD

Water Kcals PROTEIN CHO Fiber LIPIDS

Deficient <80% Excess >120% 34% 93%