Joseph's Food Groups and Calories Report 02/06/14 - 02/08/14

Your plan is based on a 2400 Calorie allowance.

Food Groups Target Average Eaten Status
Grains 8 ounce(s) 8 ounce(s) OK
Food Sources Tips
1. Flour, rice, white 40% of intake 1. Eat at least half of all grains as whole grains.
2. Bread, 100% whole wheat 16% of intake 2. Substitute whole-grain choices for refined grains in
breakfast cereals, breads, crackers, rice, and pasta.
3. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
10% of intake 3. Check the ingredient list on product labels for the words
"whole" or "whole grain" before the grain ingredient's name.
4. Fried chicken, breast, fried in oil, skinless,
breading eaten
9% of intake
5. Rice cereal (cream of rice), cooked (no salt or fat
added)
8% of intake
6. Rice, white, regular, cooked (no salt or fat
added)
8% of intake
7. Light ice cream, soft serve, vanilla or other
flavors
6% of intake
8. Cookie, chocolate and vanilla sandwich (Oreo) 2% of intake
Whole Grains 2 4 ounce(s) 1 ounce(s) Under
Food Sources Tips
1. Bread, 100% whole wheat 100% of intake 1. Substitute whole-grain choices for refined grains in
breakfast cereals, breads, crackers, rice, and pasta.
2. Check the ingredient list on product labels for the words
"whole" or "whole grain" before the grain ingredient's name.
3. Note that foods labeled "multi-grain," "stone-ground,"
"100% wheat," or "bran" are usually not 100% whole grain
products.
Refined Grains 5 4 ounce(s) 7 ounce(s) Over
Food Sources Tips
1. Flour, rice, white 48% of intake 1. Eat fewer refined grain products, especially cakes,
cookies, other desserts, and pizza.
2. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
12% of intake 2. Replace white bread, rolls, bagels, muffins, pasta, and
rice with whole-grain versions.
3. Fried chicken, breast, fried in oil, skinless,
breading eaten
11% of intake 3. When choosing a refined grain, check the ingredient list
to make sure it is made with enriched flour.
4. Rice cereal (cream of rice), cooked (no salt or fat
added)
10% of intake
5. Rice, white, regular, cooked (no salt or fat
added)
10% of intake
6. Light ice cream, soft serve, vanilla or other
flavors
7% of intake
7. Cookie, chocolate and vanilla sandwich (Oreo) 2% of intake
Vegetables 3 cup(s) 1 cup(s) Under
Food Sources Tips
1. Mixed vegetables (corn, lima beans, peas, green
beans, carrots), frozen, cooked (no salt or fat
added)
46% of intake 1. Include vegetables in meals and in snacks. Fresh,
frozen, and canned vegetables all count.
2. Potato, boiled, no fat added 20% of intake 2. Add dark-green, red, and orange vegetables and beans
and peas to main and side dishes. Use dark leafy greens to
make salads.
3. Broccoli, fresh, cooked (no salt or fat added) 18% of intake 3. When purchasing canned vegetables, select those
labeled "reduced sodium," "low sodium," or "no salt added."
4. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
16% of intake
Dark Green 2 cup(s)/week 1 cup(s) Under
Food Sources Tips
1. Broccoli, fresh, cooked (no salt or fat added) 100% of intake 1. Examples of dark green vegetables include broccoli,
spinach, collards, turnip greens, mustard greens, romaine,
and dark green leafy lettuce.
2. Use dark leafy greens to make salads.
3. You can choose fresh, frozen, and canned varieties of
dark green vegetables.
Red & Orange 6 cup(s)/week 1 cup(s) Under
Food Sources Tips
1. Mixed vegetables (corn, lima beans, peas, green
beans, carrots), frozen, cooked (no salt or fat
added)
78% of intake 1. Examples of red and orange vegetables include
tomatoes, red peppers, carrots, sweet potatoes, winter
squash, and pumpkin.
2. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
22% of intake 2. Add red and orange vegetables to main and side dishes.
3. You can choose fresh, frozen, and canned varieties of
red and orange vegetables.
Beans & Peas 2 cup(s)/week 0 cup(s) Under
Food Sources Tips
1. Examples of beans and peas include kidney, black, pinto,
and lima beans, chickpeas, black-eyed peas, split peas,
and lentils.
2. Because of their high nutrient content, beans and peas
may be considered as a vegetable or a protein food.
3. Beans and peas are a great source of fiber. Add beans
or peas to salads, soups, side dishes, or serve as a main
dish.
Starchy 6 cup(s)/week 2 cup(s) Under
Food Sources Tips
1. Mixed vegetables (corn, lima beans, peas, green
beans, carrots), frozen, cooked (no salt or fat
added)
55% of intake 1. Examples of starchy vegetables include white potatoes,
corn, and green peas.
2. Potato, boiled, no fat added 45% of intake 2. You can choose fresh, frozen, and canned varieties of
starchy vegetables.
3. Choose lower fat methods of cooking your starchy
vegetables such as roasting, baking, or steaming.
Other 5 cup(s)/week 1 cup(s) Under
Food Sources Tips
1. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
57% of intake 1. Examples of other vegetables include onions, iceberg
lettuce, celery, green beans, and cabbage.
2. Mixed vegetables (corn, lima beans, peas, green
beans, carrots), frozen, cooked (no salt or fat
added)
43% of intake 2. You can choose fresh, frozen, and canned varieties of
other vegetables.
3. Other vegetables provide fiber and a variety of vitamins
and minerals for good health.
Fruits 2 cup(s) cup(s) Under
Food Sources Tips
1. Orange juice, carton, can, or bottle 100% of intake 1. Select fresh, frozen, canned, and dried fruit more often
than juice; select 100% fruit juice when choosing juice.
2. Enjoy a wide variety of fruits, and maximize taste and
freshness, by adapting your choices to what's in season.
Use fruit as snacks, salads, or desserts.
3. When eating canned fruit, choose unsweetened or fruit
canned in 100% juice.
Fruit Juice No Specific Target cup(s) No Specific Target
Food Sources Tips
1. Orange juice, carton, can, or bottle 100% of intake 1. Select fresh, frozen, canned, and dried fruit more often
than juice.
2. Select 100% fruit juice when choosing juice. Unless a
juice package states it is "100% juice," it is not 100% juice.
3. Sweetened juice products with minimal juice content,
such as juice drinks, are considered sugar-sweetened
beverages, not fruit juice.
Whole Fruit No Specific Target 0 cup(s) No Specific Target
Food Sources Tips
1. Use canned, frozen, and dried fruits as well as fresh
fruits.
2. Keep rinsed and cut-up fruit handy for quick snacks.
3. When eating canned fruit, choose unsweetened or fruit
canned in 100% juice.
Dairy 3 cup(s) 1 cup(s) Under
Food Sources Tips
1. Milk, reduced fat (2%), lactose-free 50% of intake 1. Drink fat-free or low-fat milk, lactose-free milk, or fortified
soymilk (soy beverage).
2. Milk, fat free (skim) 25% of intake 2. Choose fat-free or low-fat milk or yogurt more often than
cheese. When selecting cheese, choose low-fat or
reduced-fat versions.
3. Light ice cream, soft serve, vanilla or other
flavors
25% of intake 3. Cream, sour cream, and cream cheese are not included
in the Dairy Group because of low calcium content.
Milk & Yogurt No Specific Target 1 cup(s) No Specific Target
Food Sources Tips
1. Milk, reduced fat (2%), lactose-free 50% of intake 1. Drink fat-free (skim) or low-fat (1%) milk. If you currently
drink whole milk, gradually switch to lower fat versions.
2. Milk, fat free (skim) 25% of intake 2. Use fat-free or low-fat milk on cereal and oatmeal. Top
fruit salads with fat-free or low-fat yogurt.
3. Light ice cream, soft serve, vanilla or other
flavors
25% of intake 3. If you are lactose intolerant, try lactose-free milk, drink
smaller amounts of milk at a time, or try fortified soymilk
(soy beverage).
Cheese No Specific Target 0 cup(s) No Specific Target
Food Sources Tips
1. Choose fat-free or low-fat milk or yogurt more often than
cheese.
2. When selecting cheese, choose low-fat or reduced-fat
versions.
3. Check the Nutrition Facts label to look for the saturated
fat content in cheese.
Protein Foods 6 ounce(s) 6 ounce(s) OK
Food Sources Tips
1. Fried chicken, breast, fried in oil, skinless,
breading eaten
39% of intake 1. Eat a variety of Protein Foods each week such as
seafood, lean meat and poultry, eggs, beans and peas, soy
products, and unsalted nuts and seeds.
2. Pork, chop, broiled, baked, or grilled, lean only
eaten
33% of intake 2. Eat seafood in place of meat or poultry twice a week.
3. Chicken, breast, boneless, skinless, baked 17% of intake 3. Select lean meat and poultry. Trim or drain fat from meat
and remove poultry skin.
4. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
11% of intake
Seafood 10 ounce(s)/week 0 ounce(s) Under
Food Sources Tips
1. Seafood includes fish (such as salmon, tuna, trout, and
tilapia) and shellfish (such as shrimp, crab, and oysters).
2. Eat seafood in place of meat or poultry twice a week.
3. Select some seafood that is higher in oils and lower in
mercury, such as salmon, trout, and sardines, herring, and
Atlantic or Pacific mackerel.
Meat, Poultry & Eggs No Specific Target 6 ounce(s) No Specific Target
Food Sources Tips
1. Fried chicken, breast, fried in oil, skinless,
breading eaten
39% of intake 1. Select lean meat and poultry. Choose cuts of meat that
are low in fat, such as round and sirloin, and ground beef
that is 90% or more lean.
2. Pork, chop, broiled, baked, or grilled, lean only
eaten
33% of intake 2. Trim or drain fat from meat and remove poultry skin
before cooking or eating.
3. Chicken, breast, boneless, skinless, baked 17% of intake 3. Try grilling, broiling, poaching, or roasting. These cooking
methods don't add extra fat.
4. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
11% of intake
Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target
Food Sources Tips
1. Because nuts and seeds are high in Calories, eat them in
small portions in place of other protein foods, like some
meat or poultry.
2. Examples of nuts and seeds include almonds, filberts,
mixed nuts, peanuts, walnuts, sunflower seeds, and peanut
butter.
3. Choose unsalted nuts and seeds to help reduce sodium
intake.
Oils 7 teaspoon 6 teaspoon Under
Food Sources Tips
1. Oil, canola 67% of intake 1. When cooking, use vegetable oils such as olive, canola,
corn, peanut, soybean, safflower, or sunflower oil rather
than solid fats (butter, lard, shortening, partially
hydrogenated vegetable oil).
2. Fried chicken, breast, fried in oil, skinless,
breading eaten
29% of intake 2. Oils are naturally present in foods, such as olives, nuts,
avocadoes, and seafood.
3. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
3% of intake 3. Consider Calories when adding oils to foods or in
cooking. Use only small amounts to keep Calories in check.
Limits Allowance Average Eaten Status
Total Calories 2400 Calories 1724 Calories Under
Food Sources Tips
1. Fried chicken, breast, fried in oil, skinless,
breading eaten
13% of intake 1. When preparing meals, include vegetables, fruits, and
whole grains that provide fewer Calories and more
nutrients.
2. Flour, rice, white 11% of intake 2. Choose products with less added sugars and solid fats.
Portion out small amounts of foods, especially those that
are higher in Calories.
3. Oil, canola 9% of intake 3. "Listen" to hunger and fullness cues before, during, and
after meals. Use them to recognize when to eat and when
you've had enough.
4. Light ice cream, soft serve, vanilla or other
flavors
9% of intake
5. Chocolate syrup, thin type 8% of intake
6. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
7% of intake
7. Pork, chop, broiled, baked, or grilled, lean only
eaten
6% of intake
8. Mixed vegetables (corn, lima beans, peas, green
beans, carrots), frozen, cooked (no salt or fat
added)
6% of intake
9. Bread, 100% whole wheat 5% of intake
10. Orange juice, carton, can, or bottle 5% of intake
11. Milk, reduced fat (2%), lactose-free 5% of intake
12. Rice, white, regular, cooked (no salt or fat
added)
4% of intake
13. Potato, boiled, no fat added 3% of intake
14. Chicken, breast, boneless, skinless, baked 3% of intake
15. Rice cereal (cream of rice), cooked (no salt or
fat added)
2% of intake
16. Cookie, chocolate and vanilla sandwich (Oreo) 2% of intake
17. Milk, fat free (skim) 2% of intake
18. Broccoli, fresh, cooked (no salt or fat added) 1% of intake
Empty Calories* 5 330 CaIories 240 Calories OK
Food Sources Tips
1. Chocolate syrup, thin type 41% of intake 1. Empty Calories are the Calories from food components,
such as added sugars and solid fats, that provide little
nutritional value.
2. Light ice cream, soft serve, vanilla or other
flavors
22% of intake 2. Choose fewer and smaller portions of grain-based
desserts, sodas, and other sugar-sweetened beverages.
3. Milk, reduced fat (2%), lactose-free 10% of intake 3. Limit Empty Calories by trimming fat from meat, using
less butter and stick margarine, using less sugar or syrup,
and eating less fried foods.
4. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
10% of intake
5. Cookie, chocolate and vanilla sandwich (Oreo) 8% of intake
6. Bread, 100% whole wheat 7% of intake
7. Pork, chop, broiled, baked, or grilled, lean only
eaten
1% of intake
Solid Fats * 92 Calories *
Food Sources Tips
1. Milk, reduced fat (2%), lactose-free 27% of intake 1. Eat fewer foods high in solid fats, such as cakes,
cookies, pizza, regular cheese, processed meats, and ice
cream.
2. Light ice cream, soft serve, vanilla or other
flavors
26% of intake 2. When cooking, replace solid fats such as butter, lard, and
shortening with oils.
3. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
19% of intake 3. Select lean meat and poultry, and fat-free or low-fat milk
and milk products.
4. Cookie, chocolate and vanilla sandwich (Oreo) 11% of intake
5. Bread, 100% whole wheat 10% of intake
6. Chocolate syrup, thin type 4% of intake
7. Pork, chop, broiled, baked, or grilled, lean only
eaten
3% of intake
8. Fried chicken, breast, fried in oil, skinless,
breading eaten
1% of intake
Added Sugars * 147 Calories *
Food Sources Tips
1. Chocolate syrup, thin type 64% of intake 1. Drink few or no regular sodas, sports drinks, energy
drinks, and fruit drinks. Choose water, fat-free milk, 100%
fruit juice, or unsweetened tea or coffee.
2. Light ice cream, soft serve, vanilla or other
flavors
20% of intake 2. Eat less cake, cookies, ice cream, candy, and other
desserts.
3. Cookie, chocolate and vanilla sandwich (Oreo) 7% of intake 3. Use the ingredients list to choose breakfast cereals and
other packaged foods with little or no added sugars.
4. Bread, 100% whole wheat 5% of intake
5. Club sandwich, turkey, ham, roast beef, lettuce,
tomato, spread (Subway)
4% of intake
*Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories.
Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.