Journal #2 Nutrition Assessment

Shelby Elliott
3/4/14
PED 105-201
Journal #2


















My Plan
This plan shows your daily food group targets what and how much to eat within your Calorie
allowance. Enter your meals in Food Tracker to see how you stack up.

Your plan is based on a default 2000 Calorie allowance.
Calories Allowance
Total Calories 2000 per day
Empty Calories* 258 per day
Food Group Food Group
Amount
What counts as Tips
Grains 6 ounce(s)
per day
1 ounce of Grains Tips
Whole Grains 3 ounce(s)
per day
1 slice of bread (1 ounce)
cup cooked pasta, rice, or
cereal1 ounce uncooked
pasta or rice1 tortilla (6
inch diameter)1 pancake (5
inch diameter)1 ounce
ready-to-eat cereal (about
1 cup cereal flakes)See
Eat at least half of all grains as whole
grains.Substitute whole-grain choices for
refined grains in breakfast cereals,
breads, crackers, rice, and pasta.Check
product labels is a grain with "whole"
before its name listed first on the
ingredients list?
more Grain examples
Vegetables 2 cup(s) per
day
1 cup of Vegetables: Tips
Dark GreenRed &
OrangeBeans &
PeasStarchyOther
1 cup(s) per
week5
cup(s) per
week1
cup(s) per
week5 cup(s)
per week4
cup(s) per
week
1 cup raw or cooked
vegetables1 cup 100%
vegetable juice2 cups leafy
salad greensSee more
Vegetable examples
Include vegetables in meals and in snacks.
Fresh, frozen, and canned vegetables all
count.Add dark-green, red, and orange
vegetables to main and side dishes. Use
dark leafy greens to make salads.Beans
and peas are a great source of fiber. Add
beans or peas to salads, soups, side
dishes, or serve as a main dish.
Fruits 2 cup(s) per
day
1 cup of Fruit: Tips
1 cup raw or cooked fruit1
cup 100% fruit juice cup
dried fruitSee more Fruit
examples
Select fresh, frozen, canned, and dried
fruit more often than juice; select 100%
fruit juice when choosing juice.Enjoy a
wide variety of fruits, and maximize taste
and freshness, by adapting your choices
to whats in season.Use fruit as snacks,
salads, or desserts.
Dairy 3 cup(s) per
day
1 cup of Dairy: Tips
1 cup milk1 cup fortified
soymilk (soy beverage)1
cup yogurt1 ounces
natural cheese (e.g.
Cheddar)2 ounces
processed cheese (e.g.
Drink fat-free (skim) or low-fat (1%)
milk.Choose fat-free or low-fat milk or
yogurt more often than cheese.When
selecting cheese, choose low-fat or
reduced-fat versions.
American)See more Dairy
examples
Protein Foods 5 ounce(s)
per day
1 ounce of Protein Foods: Tips
Seafood 8 ounce(s)
per week
1 ounce lean meat, poultry,
seafood1 egg1 Tablespoon
peanut butter ounce nuts
or seeds cup cooked
beans or peasSee more
Protein Food examples
Eat a variety of foods from the Protein
Foods group each week.Eat seafood in
place of meat or poultry twice a
week.Select lean meat and poultry. Trim
or drain fat from meat and remove
poultry skin.

Oils 6 tsp. per day 1 tsp. of Oil: Tips
1 tsp. vegetable oil (e.g.
canola, corn, olive,
soybean)1 tsp.
mayonnaise2 tsp. tub
margarine2 tsp. French
dressingSee more Oil
examples
Choose soft margarines with zero trans
fats made from liquid vegetable oil, rather
than stick margarine or butter.Use
vegetable oils (olive, canola, corn,
soybean, peanut, safflower, sunflower)
rather than solid fats (butter,
shortening).Replace solid fats with oils,
rather than adding oil to the diet. Oils are
a concentrated source of Calories, so use
oils in small amounts.
* Calories from food components such as added sugars and solid fats that provide little nutritional value.
Empty Calories are part of Total Calories.
















Food Groups and Calories Report 03/02/14 -
03/02/14
Your plan is based on a default 2000 Calorie allowance.


Food Groups Target Average Eaten Status
Grains 6 ounce(s) 2 ounce(s) Under
Whole Grains 3 ounce(s) 0 ounce(s) Under
Refined Grains 3 ounce(s) 2 ounce(s) OK
Vegetables 2 cup(s) 2 cup(s) OK
Dark Green 1 cup(s)/week 1 cup(s) OK
Red & Orange 5 cup(s)/week 0 cup(s) Under
Beans & Peas 1 cup(s)/week 0 cup(s) Under
Starchy 5 cup(s)/week cup(s) Under
Other 4 cup(s)/week 0 cup(s) Under
Fruits 2 cup(s) 1 cup(s) Under
Whole Fruit No Specific Target 1 cup(s) No Specific Target
Fruit Juice No Specific Target 0 cup(s) No Specific Target
Dairy 3 cup(s) 1 cup(s) Under
Milk & Yogurt No Specific Target cup(s) No Specific Target
Cheese No Specific Target cup(s) No Specific Target
Protein Foods 5 ounce(s) 2 ounce(s) Under
Seafood 8 ounce(s)/week ounce(s) Under
Meat, Poultry & Eggs No Specific Target 2 ounce(s) No Specific Target
Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target
Oils 6 teaspoon 13 teaspoon Over

Limits Allowance Average Eaten Status
Total Calories 2000 Calories 1274 Calories Under
Empty Calories* 258 Calories 136 Calories OK
Solid Fats * 57 Calories *
Added Sugars * 79 Calories *
*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.





Nutrients Report 03/02/14 - 03/02/14
Your plan is based on a default 2000 Calorie allowance.


Nutrients Target Average Eaten Status
Total Calories 2000 Calories 1274 Calories Under
Protein (g)*** 46 g 38 g Under
Protein (% Calories)*** 10 - 35% Calories 12% Calories OK
Carbohydrate (g)*** 130 g 125 g Under
Carbohydrate (% Calories)*** 45 - 65% Calories 39% Calories Under
Dietary Fiber 25 g 13 g Under
Total Fat 20 - 35% Calories 50% Calories Over
Saturated Fat < 10% Calories 10% Calories Over
Monounsaturated Fat No Daily Target or
Limit
29% Calories No Daily Target or
Limit
Polyunsaturated Fat No Daily Target or
Limit
8% Calories No Daily Target or
Limit
Linoleic Acid (g)*** 12 g 11 g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK
-Linolenic Acid (g)*** 1.1 g 0.8 g Under
-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.6% Calories OK
Omega 3 - EPA No Daily Target or
Limit
63 mg No Daily Target or
Limit
Omega 3 - DHA No Daily Target or
Limit
112 mg No Daily Target or
Limit
Cholesterol < 300 mg 131 mg OK

Minerals Target Average Eaten Status
Calcium 1000 mg 498 mg Under
Potassium 4700 mg 1843 mg Under
Sodium** < 2300 mg 1430 mg OK
Copper 900 g 521 g Under
Iron 18 mg 6 mg Under
Magnesium 310 mg 133 mg Under
Phosphorus 700 mg 749 mg OK
Selenium 55 g 46 g Under
Zinc 8 mg 5 mg Under

Vitamins Target Average Eaten Status
Vitamin A 700 g RAE 625 g RAE Under
Vitamin B6 1.3 mg 0.9 mg Under
Vitamin B12 2.4 g 1.4 g Under
Vitamin C 75 mg 47 mg Under
Vitamin D 15 g 2 g Under
Vitamin E 15 mg AT 7 mg AT Under
Vitamin K 90 g 180 g OK
Folate 400 g DFE 273 g DFE Under
Thiamin 1.1 mg 0.6 mg Under
Riboflavin 1.1 mg 0.8 mg Under
Niacin 14 mg 10 mg Under
Choline 425 mg 165 mg Under

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In
addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate
recommendations:

1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.




Reflection

After completing my nutrition assessment on Super Tracker, I have learned that I need to
make sure that I am eating enough throughout the day. I used to just eat small amounts to keep
my daily calorie intake below 2000, but eating small amounts of high fat foods isnt going to
keep me healthy. I have learned that it is better to eat small portions of healthy food, such as
fruits and vegetables throughout the day. Throughout tracking my food I have also learned that
there are many different categories that play a role into determining whether certain food is good
for you or not. It takes into consideration all of the nutrients as well as the different food groups.
This is important in understanding what foods are going to help me have a healthier life. When
looking at my food group assessment I noticed that in all but one section of vegetables was under
the recommended amount. After seeing this and reading my plan I have decided to find ways
to incorporate more vegetables into my diet.
When I took this assessment I logged in a day where I had dance, which significantly
lowers my food intake. So when it comes to my strengths and weaknesses, not all of them will
show up on this assessment. What this assessment does show is that two of my weaknesses
would be not enough vegetables, and too many saturated and total fat percentages. I know that on
this particular day I had Mc Donalds for lunch and that is what contributed to the high levels of
fat totals and sodium levels. When it comes to my vegetable intake that is always low because
Im not the biggest fan of vegetables, I would much rather have a bowl of fruits than some
vegetables. When it comes to my strength I think that it would be the amount of fruits I eat, even
though this assessment may not depict that. On an average day I eat strawberries or blueberries
in my yogurt for breakfast, and for snacks I usually have an apple or a banana.
When it comes to implementing ways to change my weaknesses, I have stopped going to
fast food places and eating processed food. Which not only lowers my fat and sodium intake, but
it has changed the way I feel. I dont feel as sluggish which help me want to be more physically
active. When I comes to eating more vegetables I have found vegetables that I hadnt tried before
that I actually enjoy, for example brussle sprouts. I enjoy then with dinner at least twice a week. I
am still going to search for other ways to cook vegetables that I like. I have learned a lot from
my Super Tracker assessment that will help me work on a healthier future.