Meals from 11/17/16 - 11/18/16

Val's Meals
Your plan is based on a 2000 Calorie allowance.

Date

11/17/16

Breakfast

Lunch

Dinner

Snacks

cup Almond milk

cup, grated Carrots, raw

cup, grated Carrot, raw

cup, whole, unblanched

Almonds, unroasted

1 cup MultiGrain Cheerios

Cereal

1 cup Macaroni and

cheese, made with butter

2 slice (1 oz) Cheese,

Swiss

1 medium (7" to 7-7/8" long)

Banana, raw

cup, pieces or slices

Mushroom, raw

cup Edamame, frozen,

cooked (no salt or fat
added)

2 medium (2" across) Cookies,

chocolate chip, homemade or
bakery

2 tablespoon Salad
dressing, italian

cup, pieces or slices

Mushroom, raw

3 cup (8 fl oz) Water, tap

1 cup Spinach, raw

2 tablespoon Salad
dressing, italian

3 cup (8 fl oz) Water, tap

1 tablespoon, hulled
Sunflower seeds, dry
roasted

1 cup Spinach, raw

3 cup (8 fl oz) Water, tap

1 tortilla Tortilla, whole

wheat

11/18/16

cup, pieces or slices

Mushroom, raw

cup, grated Carrot, raw

cup, grated Carrot, raw

1 medium (7" to 7-7/8" long)

Banana, raw

2 large egg(s) Omelet, with

cheese, cooked in oil

cup Cranberries, dried

2 slice (1 oz) Cheese,

Swiss

1 medium Cookies, peanut

butter

cup Spinach, raw

cup, sliced Cucumber,

raw

cup, sliced Cucumber,

raw

5 cracker Cracker, 100% whole

wheat, reduced fat (Reduced
Fat Triscuit)

cup, pieces or slices

Mushroom, raw

cup Edamame, frozen,

cooked (no salt or fat
added)

8 cracker Cracker, 100% whole

wheat, reduced fat (Reduced
Fat Triscuit)

2 tablespoon Salad
dressing, italian

cup, pieces or slices

Mushroom, raw

3 cup (8 fl oz) Water, tap

1 cup Spinach, raw

2 tablespoon Salad
dressing, italian

3 cup (8 fl oz) Water, tap

1 tablespoon Sunflower
seeds, hulled, unroasted,
salted

1 cup Spinach, raw

1 fillet Tilapia, baked or

broiled, with oil

1 tortilla Tortilla, whole

wheat

Val's Nutrients Report 11/17/16 - 11/17/16

Your plan is based on a 2000 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2000 Calories

1805 Calories

OK

Protein (g)***

46 g

66 g

OK

Protein (% Calories)***

10 - 35% Calories

15% Calories

OK

Carbohydrate (g)***

130 g

195 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

43% Calories

Under

Dietary Fiber

25 g

27 g

OK

Total Sugars

No Daily Target or Limit

67 g

No Daily Target or Limit

Added Sugars

< 50 g

33 g

OK

Total Fat

20 - 35% Calories

45% Calories

Over

Saturated Fat

< 10% Calories

16% Calories

Over

Food Sources

Tips

1. Macaroni and cheese, made with butter

39% of intake

1. Major food sources of saturated fat to reduce include fullfat cheese, pizza, grain- and ice cream and other dairybased desserts, fried or breaded chicken dishes, sausage,
franks, bacon, and ribs.

2. Cheese, Swiss

31% of intake

2. When cooking, replace solid fats (e.g. butter and lard)

with vegetable oils rich in monounsaturated and
polyunsaturated fats, such as corn, canola, olive, peanut,
and soybean oil.

3. Cookies, chocolate chip, homemade or bakery

11% of intake

3. Reduce saturated fat by purchasing fat-free or low-fat

milk and cheese and trimming fat from meat.

4. Salad dressing, italian

5% of intake

5. Tortilla, whole wheat

5% of intake

6. Almonds, unroasted

4% of intake

7. Edamame, frozen, cooked (no salt or fat added)

1% of intake

8. Sunflower seeds, dry roasted

1% of intake

9. MultiGrain Cheerios Cereal

1% of intake

Polyunsaturated Fat

No Daily Target or Limit

10% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit

15% Calories

No Daily Target or Limit

Linoleic Acid (g)***

12 g

18 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

9% Calories

OK

Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

1.0% Calories

OK

Linolenic Acid (g)***

1.1 g

2.1 g

OK

Omega 3 - EPA

No Daily Target or Limit

2 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

1 mg

No Daily Target or Limit

Cholesterol

< 300 mg

130 mg

OK

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1590 mg

OK

Potassium

4700 mg

2597 mg

Under

Sodium**

< 2300 mg

2257 mg

OK

Copper

900 g

1920 g

OK

Iron

18 mg

23 mg

OK

Magnesium

310 mg

418 mg

OK

Phosphorus

700 mg

1510 mg

OK

Selenium

55 g

98 g

OK

Zinc

8 mg

16 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

1431 g RAE

OK

Vitamin B6

1.3 mg

2.0 mg

OK

Vitamin B12

2.4 g

6.3 g

OK

Vitamin C

75 mg

46 mg

Under

Food Sources

Tips

1. Spinach, raw

37% of intake

1. Examples of fruit sources of vitamin C include citrus fruits

and juices, kiwi fruit, strawberries, and cantaloupe.

2. Banana, raw

22% of intake

2. Examples of vegetable sources include broccoli,

peppers, tomatoes, cabbage, sweet potatoes and potatoes
(with skin), romaine lettuce, turnip greens, and spinach.

3. MultiGrain Cheerios Cereal

20% of intake

3. Vitamin C helps the body make collagen, absorb iron,

and maintain blood vessels, bones, and teeth. It is also a
protective antioxidant.

4. Edamame, frozen, cooked (no salt or fat added)

10% of intake

5. Carrot, raw

7% of intake

6. Mushroom, raw

2% of intake

7. Salad dressing, italian

1% of intake

Vitamin D

15 g

5 g

Under

Vitamin E

15 mg AT

20 mg AT

OK

Vitamin K

90 g

359 g

OK

Folate

400 g DFE

1135 g DFE

Over

Thiamin

1.1 mg

1.7 mg

OK

Riboflavin

1.1 mg

2.7 mg

OK

Niacin

14 mg

19 mg

OK

Choline

425 mg

173 mg

Under

Information about dietary supplements.

*** 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.

Val's Nutrients Report 11/18/16 - 11/18/16

Your plan is based on a 2000 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2000 Calories

1586 Calories

Under

Protein (g)***

46 g

84 g

OK

Protein (% Calories)***

10 - 35% Calories

21% Calories

OK

Carbohydrate (g)***

130 g

149 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

37% Calories

Under

Dietary Fiber

25 g

23 g

Under

Total Sugars

No Daily Target or Limit

56 g

No Daily Target or Limit

Added Sugars

< 50 g

25 g

OK

Total Fat

20 - 35% Calories

44% Calories

Over

Saturated Fat

< 10% Calories

14% Calories

Over

Food Sources

Tips

1. Cheese, Swiss

40% of intake

1. Major food sources of saturated fat to reduce include fullfat cheese, pizza, grain- and ice cream and other dairybased desserts, fried or breaded chicken dishes, sausage,
franks, bacon, and ribs.

2. Omelet, with cheese, cooked in oil

32% of intake

2. When cooking, replace solid fats (e.g. butter and lard)

with vegetable oils rich in monounsaturated and
polyunsaturated fats, such as corn, canola, olive, peanut,
and soybean oil.

3. Salad dressing, italian

7% of intake

3. Reduce saturated fat by purchasing fat-free or low-fat

milk and cheese and trimming fat from meat.

4. Tortilla, whole wheat

7% of intake

5. Tilapia, baked or broiled, with oil

5% of intake

6. Cookies, peanut butter

3% of intake

7. Cracker, 100% whole wheat, reduced fat

(Reduced Fat Triscuit)

2% of intake

8. Edamame, frozen, cooked (no salt or fat added)

2% of intake

9. Sunflower seeds, hulled, unroasted, salted

2% of intake

10. Banana, raw

1% of intake

Polyunsaturated Fat

No Daily Target or Limit

13% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit

13% Calories

No Daily Target or Limit

Linoleic Acid (g)***

12 g

19 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

11% Calories

Over

Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

1.4% Calories

Over

Linolenic Acid (g)***

1.1 g

2.5 g

OK

Omega 3 - EPA

No Daily Target or Limit

10 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

185 mg

No Daily Target or Limit

Cholesterol

< 300 mg

505 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1021 mg

OK

Potassium

4700 mg

2772 mg

Under

Sodium**

< 2300 mg

2376 mg

Over

Copper

900 g

1662 g

OK

Iron

18 mg

11 mg

Under

Magnesium

310 mg

371 mg

OK

Phosphorus

700 mg

1562 mg

OK

Selenium

55 g

131 g

OK

Zinc

8 mg

10 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

1217 g RAE

OK

Vitamin B6

1.3 mg

1.6 mg

OK

Vitamin B12

2.4 g

4.5 g

OK

Vitamin C

75 mg

48 mg

Under

Food Sources

Tips

1. Spinach, raw

48% of intake

1. Examples of fruit sources of vitamin C include citrus fruits

and juices, kiwi fruit, strawberries, and cantaloupe.

2. Banana, raw

21% of intake

2. Examples of vegetable sources include broccoli,

peppers, tomatoes, cabbage, sweet potatoes and potatoes
(with skin), romaine lettuce, turnip greens, and spinach.

3. Edamame, frozen, cooked (no salt or fat added)

10% of intake

3. Vitamin C helps the body make collagen, absorb iron,

and maintain blood vessels, bones, and teeth. It is also a
protective antioxidant.

4. Carrot, raw

7% of intake

5. Cucumber, raw

6% of intake

6. Tilapia, baked or broiled, with oil

4% of intake

7. Mushroom, raw

3% of intake

Vitamin D

15 g

6 g

Under

Vitamin E

15 mg AT

11 mg AT

Under

Vitamin K

90 g

492 g

OK

Folate

400 g DFE

614 g DFE

OK

Thiamin

1.1 mg

0.9 mg

Under

Riboflavin

1.1 mg

1.6 mg

OK

Niacin

14 mg

15 mg

OK

Choline

425 mg

440 mg

OK

Information about dietary supplements.

*** 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.

Questions to Assess Dietary Status

1. Intake compared to DRI: Are you above or below the recommended daily intake for fat?
Carbohydrate? Protein?
For both days, I was within the daily recommended intake for protein. Coming into this I
thought it would be my biggest issue because I do follow a pescetarian diet, however it was not. The
day that I did consume fish my protein levels were about 6% higher than the day I didnt. As for
carbohydrates, I was okay gram wise, but under in terms of percentage of total calories. This was
probably due to the fact that I went over my fat recommended intake. Percentage wise for fat I went
over by about 10% both days. If I shifted those calories to carbohydrates I would of be in target of where
I should be in the protein to carbohydrates to fat breakdown.
2. MyPlate: Based on your intakes compared to the MyPlate recommendations, what food group(s)
are you most deficient in? What group(s) should you cut back on?
I am most deficient in the fruit food group by far. The first day I only hit about 40% of the
target, and the 65% on the second. My dairy was also lacking, but not as badly. I was within the 6080% range each day, however the biggest component was cheese which is increased my saturated fat
and sodium intake significantly. I came very close to target for whole grains on both days. This time I
was within the 70-90% percent range. I was also happy to see that between the two days I averaged out
to over half of my grains being whole. Protein was a hit and miss. The first day I was under target, while
the next I went over. I went over target for vegetables on both days. I could cut back slightly on this
food group and work on variety of those vegetables for optimal nutrition.
3. Energy balance: Are you in energy balance? If not, by how much are you above or below your
recommended daily caloric intake?
I am not in energy balance. My total calorie target was 2,000 calories a day. The first day I came
close at 1,805. The second day I was at 1,586. Between the two days I was below recommendation by
609 calories. This surprised me because I did not alter my typical diet in any way, and I never felt hungry
at the end of the day. If my diet continues in this way I would lose about a pound every six days, which
is within healthy weight loss limits, however I am at a healthy weight for my height, and have no reason
to lose weight. This is my first semester at college and the energy imbalance may be due to having to
adjust my diet to the new environment.
4. Pick any two nutrients where you have not met OR exceeded your daily DRI. What are they? Were
you over or under for each? By how much?
The first nutrient I looked at was Saturated fat because I exceeded it in both days. My target
was to keep the number of calories from saturated fat below 10% of my total calories. The first day I
went over by 6% and the second day I went over by 4%. Even though, I do not eat any meat like
sausage, ribs, bacon, etc. which is typically the main contributor to a persons saturated fat intake, the
amount of cheese, oils, and full fat salad dressing I consumed still pushed me over limit.
The second nutrient I looked at was Vitamin C because I was under target in both days. My
target was 75 mg a day. I was under target by 29 mg on the first day, and 27mg on the second day. This
was not surprising considering I was under target in general for the fruit food group which supplies the
most Vitamin C. Most of the vitamin C that I did get came from vegetables and fortified cereal.

5. What are some things that you can do to meet the recommendations more closely and have a
healthier diet? (ex: What are some foods that you should incorporate more of into your diet? What
are some foods that you should eliminate or cut back from your diet? Are there healthier alternatives
that you can replace them with?)
I definitely need to watch my cheese consumption more closely. It the largest contributor to
why I went over in things like saturated fat, cholesterol, and sodium. I can swap the full fat versions out
for a reduced or low fat version. If possible though, it would be best to drastically reduce my cheese
intake overall and switch to better forms of dairy such as low fat milk or yogurt. I also need to
incorporate more fruits into my diet. I had two bananas over the course of two days, so I need to
increase intake in general, and also variety by consuming more citrus fruits. As for my diet, as a whole I
need more variety. My diet between the weekday and weekend were fairly similar. I even had the
same thing for dinner both days. I often get stuck eating the same thing for days straight. Trying to
switch it up more often would provide different micronutrients and phytochemicals that could be very
beneficial.