MUIDS NUTRIT

Instructions: Over the next five days you will be using this nutrition calculator to assess yo
honest and thorough you are, not on how healthy you are. There is no penalty for having a
opportunity. This calculator is designed to be easy to use, therefore it is not 100% accurat
than this or less than this, your numbers should be a little higher or a little lower. Also to m
into cups. You can see an example of 1 cup of cooked rice to the right. Calculations do no
0.5) or quarters (ex. 0.25). Please follow instructions carefully and ask the teacher if you h
after Day 5 is complete.

Section 1: Vegetables and

Mushrooms

Vegetables (Total)

Wenesday
Thursday
Friday
Monday
Tuesday
Section 2: Whole fruit and
100% Fruit Juice

2
1

Fruit (Total)

Wenesday
Thursday
Friday
Monday
Friday
Section 3: Meat, Fish and
Eggs

Wenesday
Thursday
Friday
Monday
Tuesday

Whole Fruit
1
3.5
1
0.5

Meat (Pork / Beef /

Chicken) Total

Wenesday
Thursday
Friday
Monday
Tuesday
Section 4: Grains and
Starches

Vegetables (Raw)

1
2.5
1
0.5

Meat (Fish) Total

2
1
2
0.2

Whole Grains
(Total)

Refined Grains (Total)

1
0.5
0.5

1.25
1

Section 5: Nuts, Seeds

and Beans

Nuts / Seeds
(Total)

Wenesday
Thursday
Friday
Monday
Tuesday

Section 6: Dairy

Milk (Total)

Wenesday
Thursday
Friday
Monday
Tuesday

Section 7: Extras

Nuts / Seeds
(Raw)

Cheese (Total)
1
2

Snacks (sweet - not

including chocolate)

Wenesday
Thursday
Friday
Monday
Tuesday

Snacks
(salty / savory)
4
1
1

2
1

Answer the following questions:

On average, how many different types of fruits and vegetables did you eat per day?
a minimum of 1/4 cup to be counted)

Mu

Were any of the meals you ate cooked with coconut oil, olive oil, or natural butter? This is only like
it was cooked at home. If so, enter the total number of meals cooked with this oil.

How many of your total meals / snacks came from a chain restaurant (ex. McDonalds, Pizza Compa
or came in a package (ex. from 7/11)? Count each meal as 1 and each snack as 0.5

Your Results: These will not be

The Good

Complex Carbohydrate
Protein
Fiber
Vitamins
Minerals
Good Fats

15%
142%
44%
33%
29%
42%

Bad Fats

-30%

Be Careful

LDL (Bad) Cholesterol

Simple Carbohydrates
Refined Sugar
Sodium
Animal Protein (as a
% of total protein)

91%
126%
367%
36%
72%

For many of the above categories, you

Source of Fiber
Vegetables
Nuts & Seeds
Whole Grains
Whole Fruit
Beans
Fruit Juice
Mushrooms
Processed Grain
Coconut
Potato
Tofu

Fiber (grams)
9
28
6
15
0
0.5
0
2.25
5
0
0

Source of Complex
Carbohydrates
Vegetables
Nuts & Seeds
Whole Grains
Whole Fruit
Beans
Mushrooms
Coconut
Tofu

Total (grams)
Percent / 5 Days

65.75
44%

Total (grams)
Percent / 5 Days

Source of Simple
Carbohydrates
Fruit Juice
Sweet Snacks
Sweet Drinks
Processed Grains
Potatoes
Savory Snacks
Chocolate
Ice-cream

Simple Carbohydrates Source of Refined

(grams)
Sugar
25
Chocolate
480
Ice-Cream
0
Sweetened Yogurt
67.5
Sauces
0
Sweet Snacks
180
Sweetened Drinks
60
70

Total (grams)
Percent / 5 Days

882.5
126%

Total (grams)
Percent / 5 Days

Your Sources of Refined Sugar

Your Sources of Refined Sugar

Chocolate

Ice-Cream

Sweetened Yogurt

Sauces

Sweet Snacks

Sweetened Drinks

NUTRITION CALCULATOR

tion calculator to assess your overall nutrition. Your grade will be based on how
re is no penalty for having an unhealthy diet. Instead, use this as a learning
efore it is not 100% accurate. It is based on a 2,000 calorie diet. If you eat more
er or a little lower. Also to make it easier, all serving sizes have been converted
e right. Calculations do not need to be exact, and can be entered in halves (ex.
and ask the teacher if you have questions. You will not get your final totals until

Developed by Dan Simonds for use at Mahidol University Internatio

Vegetables (Boiled /
Steamed)

Vegetables (Stir-fried)

Vegetables (Deep fried)

1
1

About: Fruits and Vegetable

100% Fruit Juice

Fruits and Vegetables are your main source for Vitamins, Minerals and Fib
Department of Health now suggests that a person consuming a 2,000 cal
1 of fruits and vegetables each day. A serving is about 1/2 cup or 1 cup if y
Because fresh fruits and vegetables contain enzymes, which help your bo
better to consume fresh fruits and vegetables than processed ones. The
with the daily recommendation of fruits and vegetables.

Meat (Boiled / Steamed)

1

0.2

Potatoes
(Total)

Meat (Stir-fried)

Meat (Deep Fried)

1
1

Nuts / Seeds (Roasted /

Salted)

Yogurt Unsweetened
(Total)

Soy / Tofu

Beans (Total) *do not

include green beans

(Total)

About: Dai

Yogurt Sweetened (Total)

Dairy is a very controversial topic among nutri

is high in calcium, vitamin D and protein. On
milk is to make baby cows into giant animal
addition, many people are lactose intolerant,
digesting dairy. Finally, there have been majo
animal protein to many seri

1
2

Sweet Drinks

Chocolates

Ice-cream
1

1
1

Answer:

u eat per day?

Must be
1

atural butter? This is only likely if

with this oil.

(ex. McDonalds, Pizza Company)

h snack as 0.5

will not be complete until the end

Most of these are considered beneficial to have in high quantities. Vitamins, minerals, carbohydrat
essential for your body to function. Being above 100% is not a problem for any of these categories
can be bad for your kidneys. Try to keep your levels closer to 100% than 200%, unless you do a lo

Most of these are considered harmful in high quanitities. Try to stay below 100%. LDL (known as '
from food, but some foods encourage your body to produce it. Although we can not live without so
the daily recommendations. Simple carbohydrates basically have the same effect on your body as

Most of these are considered harmful in high quanitities. Try to stay below 100%. LDL (known as '
from food, but some foods encourage your body to produce it. Although we can not live without so
the daily recommendations. Simple carbohydrates basically have the same effect on your body as
considered to be the most significant dietary cause of obesity and disease. Some studies recomme
protein come from animals, and that high levels of animal proteins can lead to heart disease, cance

ategories,
you can see where your values come from b
Complex
Carbohydrates
(grams)
15
36
90
65
0
0
13
0

219
15%

Source of Protein
Vegetables
Nuts & Seeds
Whole Grains
Beans
Mushrooms
Processed Grains
Coconuts
Potatoes
Tofu
Savory Snack
Meat (B / P / C)
Meat (Fish)
Milk
Cheese
Yogurt
Total (grams)
Percent / 5 Days

Refined Sugar
(grams)
70
60
0
0
420
0

Protein (grams)
3
44
10
0
0
13.5
5
0
0
12
66
75
48
0
36
312.5
142%

Source of Sodium
Chocolate
Ice-cream
Cheese
Milk
Yogurt (all)
Sauces
Sweet Snacks
Savory Snacks
Broth

550 Total (miligrams)

367% Percent / 5 Days

Your Souces of Sodium

Sodium (miligrams)
80
60
0
321
120
0
1200
840
250

2871
36%

Your Sou

Your Souces of Sodium

Your Sou

Chocolate

Ice-cream

Cheese

Milk

Yogurt (all)

Sauces

Fruit Juice

Sw

Sweet Snacks

Savory Snacks

Broth

Potatoes

Sav

LATOR

at Mahidol University International Demonstration School

Mushrooms

ruits and Vegetables

for Vitamins, Minerals and Fiber. The United States

person consuming a 2,000 calorie diet should eat 9 servings
g is about 1/2 cup or 1 cup if you are eating raw, leafy greens.
n enzymes, which help your body absorb nutrients, it is much
es than processed ones. The picture above shows a plate
d vegetables.

Eggs

Eggs (fried)

Coconut
(whole or milk)

About: Dairy

ontroversial topic among nutritionists. On the one hand, dairy

m, vitamin D and protein. On the other hand, the purpose of
e baby cows into giant animals, not for humans to drink. In
people are lactose intolerant, meaning they have a hard time
Finally, there have been major studies which link consuming
animal protein to many serious diseases.
Sauces (on all foods)
Average Dish = .25 cups

Soup / Curry Broth /

Tomato Sauce
0.25

il the end of Day 5

tamins, minerals, carbohydrates, fats, protein and fiber are

em for any of these categories. However, too much protein
than 200%, unless you do a lot of strength training.

below 100%. LDL (known as 'bad') cholesterol does not come

ugh we can not live without sodium, most people go far over
e same effect on your body as refined sugars. Both are

es come from below:

Vitamins
33%
Minerals
29%
Good Fats
42%

Animal Protein (Percent

of Total Protein)
72%
Bad Fats
-30%
LDL (Bad) Cholesterol
91%

Your Sources of Simple Carbohydrates

Your Sources of Simple Carbohydrates

Fruit Juice

Sweet Snacks

Sweet Drinks

Processed Grains

Potatoes

Savory Snacks

Chocolate

Ice-cream