WB Final ex

7/28/2019 WB Final ex

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TABLEOFCONTENTS

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


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Part 1: Quality Levels ChartDRI QUANTIFIED

NUTRIENT Unit

DRI GOALS GOOD SOURCEEXCELLENT

SOURCE

RDA/AI10-19%

(COLUMN=10%)20%

(COLUMN=20%)

A B=A*.1 C=A*.2

Water L 3.7 0.37 0.74

Kcals Kcal 2085 208.5 417

MACRONUTRIENTS

PROTEIN g 54.43 5.443 10.886

CHO g 225 22.5 45

Fiber g 38 3.8 7.6

LIPIDS g 44 SKIPSaturated g 20 SKIP

EFA: n-6 g 17 1.7 3.4

EFA: n-3 g 1.6 0.16 0.32

VITAMINS

Thiamin mg 1.2 0.12 0.24

Riboflavin mg 1.3 0.13 0.26

Niacin mg 16 1.6 3.2

B6 mg 1.3 0.13 0.26

B12 mcg 2.4 0.24 0.48Folate mcg 400 40 80

Vitamin C mg 90 9 18

Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 900 90 180

Vitamin E mcg 15 1.5 3

MINERALS

Calcium mg 1000 100 200

Iron mg 8 0.8 1.6

Magnesium mg 400 40 80

Potassium mg 4700 470 940

Zinc mg 11 1.1 2.2

Sodium mg 2300 SKIP


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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


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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.


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3 Food Sources: Nuts, Vegetable oils, Broccoli

Fiber

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.

3 Food Sources: Fish, Nuts, Seeds

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.


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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.


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Niacin

Main Function: Niacin helps the digestive system, skin, and nerve function. It is also essential

for converting food into energy

Result of Excess: Too much Niacin can result in gastrointestinal effects.

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.

Result of Excess: No result of excess for this vitamin

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:

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.


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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.


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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage

Profile

ActiveProfile: Jay VeeHeight: 5ft.8inchesWeight: 150.0

lbs.

Age: 23yearsBMI: 22.8

Gender: Male

ActivityLevel: SedentarySmoker: No

StrictVegetarian/Vegan: No

DRIGoals

Nutrient DRI

Energy

Kilocalories 2085kcalProtein 54.43g Dailyrequirementbasedongramsper

kilogramofbodyweightCarbohydrate 225.0

-325.0

g

Fat,Total 44.0-77.0g Norecommendation

Fat

SaturatedFat


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Nutrient DRISugar,Total * Norecommendation

Other

Water 3.7LAlcohol * Norecommendation

Vitamins

Thiamin 1.2mgRiboflavin 1.3mgNiacin 16mgVitaminB6 1.3mgVitaminB12 2.4gFolate(DFE) 400gVitaminC 90mgVitaminD(ug) 15g DRIAdequateIntakeVitaminA(RAE) 900gVitaminA(IU) 3000IU

Alpha-Tocopherol 15mg

Minerals

Calcium 1000mg DRIAdequate IntakeIron 8mgMagnesium 400mgPotassium 4700mg DRIAdequate IntakeZinc 11mgSodium 1500mg DRIAdequate Intake


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C

alories


MacronutrientRangesforApr25,2013,Apr26,2013,Apr27,2013

MacronutrientRanges

1,100

1,000

900

800

700

600

500

400

300

200

100

0

Carbs Protein Fat Alcohol

Recommended ActualIntakeRecommended Yours

Carbs 45%-65% 938-1,355kCal 57% 1,102kCalProtein 10%-35% 208-730kCal 17% 320kCalFats 20%-35% 417-730kCal 28% 547kCal

Alcohol 0% 0kCal 0% 0kCal


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FatBreakdownforApr25,2013,Apr26,2013,Apr27,2013Source of Fat 0% 25% 50% 75% 100%Saturated Fat 9%MonounsaturatedFat 7%Polyunsaturated Fat 6%TransFattyAcid 0%Unspecified 6%

*Transfatdataisnotyetreportedbyallsourcesandthereforemaybeunder-represented.


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Intakevs.GoalsforApr25,2013,Apr26,2013,Apr27,2013Nutrient DRI Intake 0% 25% 50% 75% 100%

EnergyKilocalories 2085kcal 1,933.84kcal 93%Protein 54.43g 80.1g 147%Carbohydrate 225.0-325.0 275.49g

gFat,Total 44.0-77.0g60.8g

FatSaturatedFat


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MyPlateAnalysisforApr25,2013,Apr26,2013,Apr27,2013

Yourresultsarebasedona2085caloriepattern.MakeHalfYourGrainsWhole!Aimforatleast3.5oz.eq.wholegrains.VaryYourVeggies!Aimfor this much every week:DarkGreenVegetables=3.0cupsweeklyOrangeVegetables=2.0cupsweeklyDryBeans&Peas=3.0cupsweeklyStarchyVegetables=3.0cupsweeklyOtherVegetables=6.5cupsweeklyOils:Aimfor6.0teaspoonsof oiladay.*MyPlatecontainsrecommendationsonlyforcalorielevelsupto3,200perday.IfDietAnalysisPlusrecommendsmorethan3,200caloriesperdayforyou,talktoyourinstructorforguidanceonhowtouseMyPlate.**CAUTION!RecipesarenotincludedontheMyPlateReport,asplatevaluesforthesecannotbecalculated.


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IntakeSpreadsheetforApr25,2013ItemName Meal Quantity Wt(g) Kcal(kcal)GENERALMILLSCHEERIOS,HONEYNUT Breakfast2cup(s)74.67293.33CerealJuice,Orange,FreshSqueezed Breakfast 8fluidounce(s) 248 111.6Ham &TurkeySandwich Lunch 228.04gram(s) 294.5 515.43Water,Tap Lunch 12fluidounce(s) 355.5 0LIPTONBRISKIcedTea,withLemonFlavor Dinner 1serving(s)-8 24585.75

flozPulledPorkSandwhich Dinner 479.1gram(s) 391 594.54

Apple,Medium Snacks 1item(s)-1itemis1

mediumapple(3in.diameter)

18294.64

1,790.67 1,695.3ItemName Protein(g) Carb(g) Fat(g) SatFat(g)GENERALMILLSCHEERIOS,HONEYNUT 5.3358.6740CerealJuice,Orange,FreshSqueezed 1.74 25.79 0.5 0.05Ham &TurkeySandwich 33.46 53.37 18.84 6.06Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 21.58 0 0PulledPorkSandwhich 37.21 76.06 15.83 4.45

Apple,Medium 0.47 25.13 0.31 0.0578.21 260.61 39.47 10.62

ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)

GENERALMILLS

CHEERIOS,

HONEY

NUT 1.33

1.33

0

0Cereal

Juice,Orange,FreshSqueezed 0.1 0.1 0 0Ham &TurkeySandwich 3.1 5.62 0 65.44Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 0PulledPorkSandwhich 5.99 3.91 0.05 90.99

Apple,Medium 0.01 0.09 0 010.53 11.06 0.05 156.43

ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)GENERALMILLSCHEERIOS,HONEYNUT 1.290.055.3324CerealJuice,Orange,FreshSqueezed 0.07 0.02 0.5 20.83Ham &TurkeySandwich 4.84 0.73 6.38 6.53Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 21.29PulledPorkSandwhich 3.31 0.35 5.79 42.39

Apple,Medium 0.08 0.02 4.37 18.919.58 1.17 22.36 133.94

ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)zGENERALMILLSCHEERIOS,HONEYNUTCereal

0011.131.34

0

2.39

1.93


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ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Juice,Orange,FreshSqueezed 0.22 0 0.22 0.07Ham &TurkeySandwich 0.13 0 0.48 0.22Water,Tap 0.36 0 0 0LIPTON

BRISK

Iced

Tea,

with

Lemon

Flavor 0.22 0 0 0

PulledPorkSandwhich 0.25 0 0.65 0.45Apple,Medium 0.16 0 0.03 0.05

1.34 0 2.39 1.93

ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)GENERALMILLSCHEERIOS,HONEYNUT 13.331.334896.75CerealJuice,Orange,FreshSqueezed 0.99 0.1 0 74.4Ham &TurkeySandwich 6.59 0.31 0.18 84.12Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 0PulledPorkSandwhich 9.3 0.73 1.02 89.36

Apple,Medium 0.17 0.08 0 5.4630.38 2.54 5.2 1,150.09

ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)GENERALMILLSCHEERIOS,HONEYNUT 162.67400.211333.33CerealJuice,Orange,FreshSqueezed 124 0 24.8 496Ham &TurkeySandwich 3.1 0.46 104.26 585.1Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 0PulledPorkSandwhich 8.58 0.5 59.33 1198.8

Apple,Medium 8.37 0 5.46 98.28160.05 3.63 594.06 3,711.52

ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)GENERALMILLSCHEERIOS,HONEYNUT 0.72266.671285.33CerealJuice,Orange,FreshSqueezed 0.1 27.28 0.5 27.28Ham &TurkeySandwich 1.56 194.14 3.41 90.87Water,Tap 0 10.67 0 3.55LIPTONBRISKIcedTea,withLemonFlavor 0 2.45 0 0PulledPorkSandwhich 2.87 167.9 4.43 72.46

Apple,Medium 0.33 10.92 0.22 9.15.57 680.02 20.55 288.6

ItemName Potas(mg) Zinc(mg) Sodium(mg)GENERALMILLSCHEERIOS,HONEYNUT 306.6710506.67CerealJuice,Orange,FreshSqueezed 496 0.12 2.48Ham &TurkeySandwich 690.79 2.29 1674Water,Tap 3.55 0 10.67LIPTONBRISKIcedTea,withLemonFlavor 46.55 0.02 51.45PulledPorkSandwhich 962.85 5.14 1937.4

Apple,Medium 194.74 0.07 1.822,701.15 17.65 4,184.48


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IntakeSpreadsheetforApr26,2013ItemName Meal Quantity Wt(g) Kcal(kcal)BreakfastSandwich,EnglishMuffinwithEgg, Breakfast1item(s)130300.3CheeseandHamJuice,OrangePineappleBlend Breakfast 12fluidounce(s) 369 188.19SUBWAYSandwich,Tuna,Wheat,6Inch Lunch 1item(s)-1 252530

itemis1sandwich

Water,Tap Lunch 8fluidounce(s) 237 0ChickenEnchiladas Dinner 291.4gram(s) 291.4 580.54Rice,Brown,MediumGrain,Cooked Dinner 1cup(s) 195 218.4Banana Snacks 1item(s)-large

(8"to8-7/8"long)

136121.04

1,610.4 1,938.47ItemName Protein(g) Carb(g) Fat(g) SatFat(g)BreakfastSandwich,EnglishMuffinwithEgg, 19.1724.5613.365.24CheeseandHamJuice,OrangePineappleBlend 1.51 45.02 0.3 0.04SUBWAYSandwich,Tuna,Wheat,6Inch 21 46 30 6Water,Tap 0 0 0 0ChickenEnchiladas 30.86 54.26 28.77 14.03Rice,Brown,MediumGrain,Cooked 4.52 45.84 1.62 0.32Banana 1.48 31.06 0.45 0.15

78.55 246.74 74.5 25.79

ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)

BreakfastSandwich,

English

Muffin

with

Egg, 4.75

1.88

0

214.5CheeseandHam

Juice,OrangePineappleBlend 0.03 0.09 0 0SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 0.5 45Water,Tap 0 0 0 0ChickenEnchiladas 8.79 3.62 0 80.37Rice,Brown,MediumGrain,Cooked 0.58 0.58 0 0Banana 0.04 0.1 0 0

14.2 6.27 0.5 339.87

ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)BreakfastSandwich,EnglishMuffinwithEgg, 1.620.141.33.02CheeseandHamJuice,OrangePineappleBlend 0.07 0.02 0.74 39SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 5 5Water,Tap 0 0 0 0ChickenEnchiladas 3.26 0.29 10.8 0.79Rice,Brown,MediumGrain,Cooked 0.55 0.03 3.51 0.6Banana 0.06 0.04 3.54 16.63

5.57 0.51 24.89 65.03

ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)BreakfastSandwich,EnglishMuffinwithEgg,CheeseandHam 0.0700.380.49

1.0400.951.64


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ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Juice,OrangePineappleBlend 0.32 0 0.15 0.09SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 0 0Water,Tap 0.24 0 0 0Chicken

Enchiladas 0.17 0 0.18 0.93

Rice,Brown,MediumGrain,Cooked 0.14 0 0.2 0.02Banana 0.1 0 0.04 0.1

1.04 0 0.95 1.64

ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)BreakfastSandwich,EnglishMuffinwithEgg, 3.060.210.9880.6CheeseandHamJuice,OrangePineappleBlend 0.64 0.23 0 36.9SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 0 0Water,Tap 0 0 0 0ChickenEnchiladas 6.99 1.44 0.56 1.13Rice,Brown,MediumGrain,Cooked 2.59 0.29 0 7.8Banana 0.9 0.5 0 27.2

14.18 2.66 1.54 153.63

ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)BreakfastSandwich,EnglishMuffinwithEgg, 00119.6526.09CheeseandHamJuice,OrangePineappleBlend 150.18 0 3.69 62.73SUBWAYSandwich,Tuna,Wheat,6Inch 18 0 0 500Water,Tap 0 0 0 0ChickenEnchiladas 2.38 0.03 1.7 6405.85Rice,Brown,MediumGrain,Cooked 0 0 0 0Banana 11.83 0 4.08 87.04

182.4 0.03 129.07 7,581.71

ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)BreakfastSandwich,EnglishMuffinwithEgg, 0.75218.42.3826CheeseandHamJuice,OrangePineappleBlend 0.26 29.52 0.66 36.9SUBWAYSandwich,Tuna,Wheat,6Inch 0 100 3.6 0Water,Tap 0 7.11 0 2.37ChickenEnchiladas 0.15 588.53 5.01 110.42Rice,Brown,MediumGrain,Cooked 0 19.5 1.03 85.8Banana 0.14 6.8 0.35 36.72

1.3 969.86 13.04 298.21ItemName Potas(mg) Zinc(mg) Sodium(mg)BreakfastSandwich,EnglishMuffinwithEgg, 254.82.07887.9CheeseandHamJuice,OrangePineappleBlend 553.5 0.22 14.76SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 930Water,Tap 2.37 0 7.11ChickenEnchiladas 979.37 3.21 791.92Rice,Brown,MediumGrain,Cooked 154.05 1.21 1.95Banana 486.88 0.2 1.36

2,430.97 6.91 2,635


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IntakeSpreadsheetforApr27,2013ItemName Meal Quantity Wt(g) Kcal(kcal)Oatmeal,CookedwithWater Breakfast 1.5cup(s) 351 249.21Blueberries

Breakfast

0.5cup(s)

72.5

41.33

Bread,Wheat,Toasted Breakfast 2slice(s) 46 143.98Juice,Orange Breakfast 8fluidounce(s) 248 111.6TunaSandwich Lunch 182.6gram(s) 182.6 295.38Juice,CranberryCocktail Lunch 8fluidounce(s) 253 136.62TacoswithBeef,CheeseandLettuce,Soft Dinner 3item(s)-1

itemis1taco 306630.36Beans,Pinto,Calico,orRedMexican,Cooked

Dinner0.5cup(s)86.590.82Broccoli,Chopped,Boiled,Drained Dinner 0.5cup(s)- 7827.3

choppedTrailMix Snacks 0.5cup(s) 75 346.5



18294.64

1,880.6 2,167.74ItemName Protein(g) Carb(g) Fat(g) SatFat(g)Oatmeal,CookedwithWater 8.92 42.12 5.34 1.09Blueberries 0.54 10.51 0.24 0.02

Bread,Wheat,Toasted 5.96 25.65 1.96 0.45Juice,Orange 1.74 25.79 0.5 0.06TunaSandwich 19.49 38 7.24 1.25Juice,

Cranberry

Cocktail 0 34.21 0.25 0.02TacoswithBeef,CheeseandLettuce,Soft 28.31 61.91 29.83 12.71

Beans,Pinto,Calico,orRedMexican, 5.9316.530.390.07CookedBroccoli,Chopped,Boiled,Drained 1.86 5.6 0.32 0.06TrailMix 10.35 33.67 22.05 4.16

Apple,Medium 0.47 25.13 0.31 0.0583.55 319.12 68.43 19.95

ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)Oatmeal,CookedwithWater 1.53 1.96 0 0Blueberries 0.03 0.11 0 0

Bread,Wheat,

Toasted 0.47 0.79 0 0

Juice,Orange 0.09 0.1 0 0TunaSandwich 1.82 3.59 0 21.71Juice,CranberryCocktail 0.05 0.15 0 0TacoswithBeef,CheeseandLettuce,Soft 9.92 4.83 1.23 76.5Beans,Pinto,Calico,orRedMexican, 0.070.1200CookedBroccoli,Chopped,Boiled,Drained 0.03 0.13 0 0TrailMix 9.4 7.24 0 0

Apple,Medium 0.01 0.09 0 023.42 19.11 1.24 98.21


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ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)Oatmeal,CookedwithWater 1.9 0.06 5.97 0.95Blueberries 0.06 0.04 1.74 7.22

Bread,Wheat,Toasted 0.72 0.07 2.16 2.95Juice,

Orange 0.07 0.03 0.5 20.83

TunaSandwich 3.02 0.38 2.29 4.85Juice,CranberryCocktail 0.09 0.06 0 30.03TacoswithBeef,CheeseandLettuce,Soft 4.18 0.49 8.87 4.8Beans,Pinto,Calico,orRedMexican, 0.050.074.410.61CookedBroccoli,Chopped,Boiled,Drained 0.04 0.09 2.57 1.08TrailMix 7.18 0.05 4 0

Apple,Medium 0.08 0.02 4.37 18.9117.39 1.36 36.88 92.24

ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Oatmeal,CookedwithWater 0.29 0 0.27 0.06Blueberries 0.06 0 0.03 0.03

Bread,Wheat,Toasted 0.01 0 0.2 0.18Juice,Orange 0.22 0 0.22 0.07TunaSandwich 0.12 0 0.28 0.24Juice,CranberryCocktail 0.22 0 0 0TacoswithBeef,CheeseandLettuce,Soft 0.18 0 0.55 0.4Beans,Pinto,Calico,orRedMexican, 0.0600.090.07CookedBroccoli,Chopped,Boiled,Drained 0.07 0 0.05 0.1TrailMix 0.01 0 0.35 0.15

Apple,Medium 0.16 0 0.03 0.051.39 0 2.08 1.34

ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)Oatmeal,CookedwithWater 0.79 0.02 0 21.06Blueberries 0.3 0.04 0 4.35

Bread,Wheat,Toasted 2.88 0.07 0 46Juice,Orange 0.99 0.1 0 74.4TunaSandwich 10.09 0.29 1.75 113.11Juice,CranberryCocktail 0.1 0 0 0TacoswithBeef,CheeseandLettuce,Soft 8.81 0.18 2.57 293.76Beans,Pinto,Calico,orRedMexican, 0.290.11072.66CookedBroccoli,Chopped,Boiled,Drained 0.43 0.16 0 84.24TrailMix 3.53 0.22 0 53.25

Apple,Medium 0.17 0.08 0 5.4628.39 1.26 4.32 768.29

ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)Oatmeal,CookedwithWater 0 0 0 0Blueberries 7.03 0 2.17 39.15

Bread,Wheat,Toasted 0.09 0 0 0Juice,Orange 124 0 24.8 496

307.35 0.23 184.02 2,678.35


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ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)TunaSandwich 7.56 0 32.64 315.91Juice,CranberryCocktail 107.02 0 0 20.24TacoswithBeef,CheeseandLettuce,Soft 0.31 0.23 58.14 486.54

Beans,Pinto,Calico,orRedMexican, 1.3001.29CookedBroccoli,Chopped,Boiled,Drained 50.62 0 60.06 1207.44TrailMix 1.05 0 0.75 13.5

Apple,Medium 8.37 0 5.46 98.28307.35 0.23 184.02 2,678.35

ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Oatmeal,CookedwithWater 0.28 31.59 3.16 94.77Blueberries 0.41 4.35 0.2 4.35

Bread,Wheat,Toasted 0.11 75.9 1.88 27.14Juice,Orange 0.1 27.28 0.5 27.28TunaSandwich 0.74 113.47 3.53 38.89Juice,CranberryCocktail 0.56 7.59 0.25 2.53TacoswithBeef,CheeseandLettuce,Soft 0.76 376.38 5.11 58.14Beans,Pinto,Calico,orRedMexican, 0.0628.551.2540.65CookedBroccoli,Chopped,Boiled,Drained 1.13 31.2 0.52 16.38TrailMix 0 58.5 2.29 118.5

Apple,Medium 0.33 10.92 0.22 9.14.49 765.72 18.92 437.74

ItemName Potas(mg) Zinc(mg) Sodium(mg)Oatmeal,CookedwithWater 245.7 3.51 14.04Blueberries 55.83 0.12 0.73Bread,Wheat,Toasted 102.58 0.68 281.06Juice,Orange 496 0.12 2.48TunaSandwich 310.35 1.01 786.9Juice,CranberryCocktail 35.42 0.08 5.06TacoswithBeef,CheeseandLettuce,Soft 492.66 4.19 1713.6Beans,Pinto,Calico,orRedMexican, 303.610.66186.84CookedBroccoli,Chopped,Boiled,Drained 228.54 0.35 31.98TrailMix 513.75 2.41 171.75

Apple,Medium 194.74 0.07 1.822,979.18 13.19 3,196.25


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EnergyBalanceforApr25,2013,Apr26,2013,Apr27,2013

Date kCalConsumed kCalBurned NetkCalApr25,2013 1696 1796 -100Apr26,2013 1938 1796 142Apr 27, 2013 2168 1796 372

Total: 5802 5388 414DailyCaloricSummary kCalRecommended: 2085

AverageIntake: 1934AverageExpenditure: 1796AverageNetGain/Loss: 138


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DRI GOALS vs. 3-DAY DIET RECORD

NUTRIENT UNIT

DRI GOALS WB1 3-day Analysis

RDA/AI UL Intake

Intake vs.

Goal (%)

Deficient

120%

Water L 3.7 0 1.26 34%

Kcals Kcals 2085 0 1933.84 93%

MACRONUTRIENTS

PROTEIN g 54.43 0 80.1 147%

CHO g 225 0 275.49 122%

Fiber g 76 0 28.04 37%

LIPIDS g 44 0 60.8 138%Saturated g 20 0 18.79 94%

EFA: n-6 g 17 0 10.85 64%

EFA: n-3 g 1.6 0 1.02 64%VITAMINS

Thiamin mg 1.2 0 1.8 150%

Riboflavin mg 1.3 0 1.64 126%

Niacin mg 16 35 24.32 152%

B6 mg 1.3 100 2.15 165%

B12 mcg 2.4 0 3.69 154%

Folate mcg 400 1000 690.67 173%

Vitamin C mg 90 2000 216.6 241%

Vitamin D mcg 15 50 1.29 9%

Vitamin A mcg 900 3000 302.39 34%

Vitamin E mcg 15 1000 3.79 25%

MINERALS

Calcium mg 1000 2500 805.2 81%

Iron mg 8 45 17.5 219%

Magnesium mg 400 350 341.52 85%Potassium mg 4700 0 2703.77 58%

Zinc mg 11 0 12.59 114%

Sodium mg 2300 0 3338.58 145%


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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 B12

o Folate

o Calcium

o Iron

o Zinc

o Sodium

o Protein

o Omega3

o Thiamin

o Riboflavin

o Niacin

o B6


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Profile

ActiveProfile: Jay VeeHeight: 5ft.8inchesWeight: 150.0

lbs.

Age: 23yearsBMI: 22.8

Gender: Male

ActivityLevel: SedentarySmoker: No

StrictVegetarian/Vegan: No

DRIGoals

Nutrient DRI

Energy

Kilocalories 2085kcalProtein 54.43g Dailyrequirementbasedongramsper

kilogramofbodyweightCarbohydrate 225.0

-325.0

g

Fat,Total 44.0-77.0g Norecommendation

Fat

SaturatedFat


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Nutrient DRISugar,Total * Norecommendation

Other

Water 3.7LAlcohol * Norecommendation

Vitamins

Thiamin 1.2mgRiboflavin 1.3mgNiacin 16mgVitaminB6 1.3mgVitaminB12 2.4gFolate(DFE) 400gVitaminC 90mgVitaminD(ug) 15g DRIAdequateIntakeVitaminA(RAE) 900gVitaminA(IU) 3000IU

Alpha-Tocopherol 15mg

Minerals

Calcium 1000mg DRIAdequate IntakeIron 8mgMagnesium 400mgPotassium 4700mg DRIAdequate IntakeZinc 11mgSodium 1500mg DRIAdequate Intake

DAPlus10Page:2


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C

alories


MacronutrientRangesforMay01,2013,May02,2013,May03,2013

MacronutrientRanges

1,100

1,000

900

800

700

600

500

400

300

200

100

0

Carbs Protein Fat Alcohol

Recommended ActualIntakeRecommended Yours

Carbs 45%-65% 938-1,355kCal 51% 952kCalProtein 10%-35% 208-730kCal 22% 411kCalFats 20%-35% 417-730kCal 31% 578kCal

Alcohol 0% 0kCal 0% 0kCal


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FatBreakdownforMay01,2013,May02,2013,May03,2013Source of Fat 0% 25% 50% 75% 100%Saturated Fat 10%MonounsaturatedFat 10%Polyunsaturated Fat 9%TransFattyAcid 0%Unspecified 2%

*Transfatdataisnotyetreportedbyallsourcesandthereforemaybeunder-represented.


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Intakevs.GoalsforMay01,2013,May02,2013,May03,2013Nutrient DRI Intake 0% 25% 50% 75% 100%

EnergyKilocalories 2085kcal 1,880.56kcal 90%Protein 54.43g 102.64g 189%Carbohydrate 225.0-325.0 237.91g

gFat,Total 44.0-77.0g64.2g

FatSaturatedFat


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Nutrient DRI Intake 0% 25% 50% 75% 100%Zinc 11mg 13.84mg 126%Sodium 1500mg 2,202.99mg 147%


33/50


MyPlateAnalysisforMay01,2013,May02,2013,May03,2013

Yourresultsarebasedona2085caloriepattern.MakeHalfYourGrainsWhole!Aimforatleast3.5oz.eq.wholegrains.VaryYourVeggies!Aimfor this much every week:DarkGreenVegetables=3.0cupsweeklyOrangeVegetables=2.0cupsweeklyDryBeans&Peas=3.0cupsweeklyStarchyVegetables=3.0cupsweeklyOtherVegetables=6.5cupsweeklyOils:Aimfor6.0teaspoonsof oiladay.*MyPlatecontainsrecommendationsonlyforcalorielevelsupto3,200perday.IfDietAnalysisPlusrecommendsmorethan3,200caloriesperdayforyou,talktoyourinstructorforguidanceonhowtouseMyPlate.**CAUTION!RecipesarenotincludedontheMyPlateReport,asplatevaluesforthesecannotbecalculated.


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IntakeSpreadsheetforMay01,2013ItemName Meal Quantity Wt(g) Kcal(kcal)OatmealwithBlueberries Breakfast 500gram(s) 500 343.02

Milk,Reduced

Fat,

Fluid,

2%

Milkfat

w/

AddedVitaminA&VitaminD

Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD

Breakfast

12fluid

ounce(s)-8flozis1cup

Lunch12fluidounce(s)-8flozis1cup

366

183366183

TurkeyAvocadoSandwich Lunch 299.03gram(s) 306.18 569.09Pork,Loin,CenterCut,Chops,Separable Dinner2ounce(s)56.7134.94LeanandFat,PanFriedRice,Spanish Dinner 1cup(s) 243 211.41Beans,Pinto,Boiled Dinner 1.5cup(s) 256.5 366.79Water,Tap Dinner 5cup(s) 1185 0Banana Snacks 1item(s)-extra 152135.28

large(9"orlonger)

Water,Tap Snacks 5cup(s) 1185 04,616.38 2,126.54

ItemName Protein(g) Carb(g) Fat(g) SatFat(g)OatmealwithBlueberries 11.16 62.13 6.58 1.31Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added

12.0817.577.254.612.0817.577.254.6

VitaminA&VitaminDTurkeyAvocado Sandwich 23.08 60.46 29.81 4.72Pork,Loin,CenterCut,Chops,Separable 15.6707.552.76LeanandFat,PanFriedRice,Spanish 4.67 40.68 3.64 0.52Beans,Pinto,Boiled 23.11 67.25 1.67 0.35Water,Tap 0 0 0 0Banana 1.66 34.72 0.5 0.17

Water,Tap 0 0 0 0103.5 300.37 64.25 19.03

ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)OatmealwithBlueberries 1.84 2.44 0 0Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added

2.050.270.3129.282.050.270.3129.28

VitaminA&VitaminDTurkeyAvocado Sandwich 16.32 6.06 0 29.36Pork,Loin,CenterCut,Chops,Separable 3.111.21044.79LeanandFat,PanFriedRice,Spanish 1.15 1.72 0 0Beans,Pinto,Boiled 0.34 0.6 0 0Water,Tap 0 0 0 0Banana 0.05 0.11 0 0

Water,Tap 0 0 0 026.9 12.68 0.63 132.71


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ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)OatmealwithBlueberries 2.32 0.12 9.1 9.64Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added

0.230.03018.520.230.03018.52

VitaminA&VitaminDTurkeyAvocado Sandwich 5.43 0.58 15.7 10.41Pork,Loin,CenterCut,Chops,Separable 1.05000LeanandFat,PanFriedRice,Spanish 1.52 0.19 2.67 7.19Beans,Pinto,Boiled 0.25 0.35 23.09 0.87Water,Tap 0 0 0 0Banana 0.07 0.04 3.95 18.59

Water,Tap 0 0 0 011.09 1.35 54.51 83.75

ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)OatmealwithBlueberries 0.42 0 0.35 0.1Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added

0.3300.140.680.3300.140.68

VitaminA&VitaminDTurkeyAvocado Sandwich 0.19 0 0.39 0.53Pork,Loin,CenterCut,Chops,Separable 0.0300.30.21LeanandFat,PanFriedRice,Spanish 0.19 0 0.22 0.11Beans,Pinto,Boiled 0.16 0 0.5 0.16Water,Tap 1.18 0 0 0Banana 0.11 0 0.05 0.11Water,Tap 1.18 0 0 0

4.13 0 2.09 2.58

ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)OatmealwithBlueberries 1.29 0.07 0 30Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added

0.340.141.9418.30.340.141.9418.3

VitaminA&VitaminDTurkeyAvocado Sandwich 5.82 0.67 0.08 153.66Pork,Loin,CenterCut,Chops,Separable 5.210.30.450LeanandFat,PanFriedRice,Spanish 2.96 0.31 0 89.91Beans,Pinto,Boiled 0.82 0.59 0 441.18Water,Tap 0 0 0 0Banana 1.01 0.56 0 30.4

Water,Tap 0 0 0 017.78 2.76 4.4 781.75

ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)OatmealwithBlueberries 8.3 0 2.57 46.22Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD 0.734.39201.3695.4

66.779.18451.892,957.37


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ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.734.39201.3695.4VitaminA&VitaminDTurkeyAvocado Sandwich 15.24 0.06 22.31 276.24Pork,Loin,CenterCut,Chops,Separable 00.342.839.64LeanandFat,PanFriedRice,Spanish 26.49 0 17.01 1137.19Beans,Pinto,Boiled 2.05 0 0 0Water,Tap 0 0 0 0Banana 13.22 0 4.56 97.28

Water,Tap 0 0 0 066.77 9.18 451.89 2,957.37

ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)OatmealwithBlueberries 0.82 42.43 3.97 117.02Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added

0.11439.20.0740.260.11439.20.0740.26

VitaminA&VitaminDTurkeyAvocado Sandwich 3.48 70.99 3.63 138.86Pork,Loin,CenterCut,Chops,Separable 0.1130.050.5313.04LeanandFat,PanFriedRice,Spanish 1.8 77.76 3.13 36.45Beans,Pinto,Boiled 2.41 117.99 5.36 128.25Water,Tap 0 35.55 0 11.85Banana 0.15 7.6 0.4 41.04

Water,Tap 0 35.55 0 11.858.99 1,296.32 17.17 578.89

ItemName Potas(mg) Zinc(mg) Sodium(mg)OatmealwithBlueberries 355.99 4.28 17.43Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added

512.41.76172.02512.41.76172.02

VitaminA&VitaminDTurkeyAvocadoSandwich 1145.88 3.26 1169.63Pork,Loin,CenterCut,Chops,Separable 200.151.8153.3LeanandFat,PanFriedRice,Spanish 468.99 0.83 699.84Beans,Pinto,Boiled 1118.34 2.51 2.57Water,Tap

11.85

0

35.55Banana 544.16 0.23 1.52

Water,Tap 11.85 0 35.554,882.01 16.44 2,359.42


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IntakeSpreadsheetforMay02,2013ItemName Meal Quantity Wt(g) Kcal(kcal)GENERALMILLSCHEERIOSCereal Breakfast 1cup(s) 28 100

Banana Breakfast 1item(s)

-extralarge(9"or

longer)152

135.28

Milk,ReducedFat,Fluid,2%Milkfatw/Added Breakfast8fluidounce(s) 244122VitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

-8flozis1cupLunch1cup(s)245208.25

8ounce)Sandwich,PeanutButterandJelly Lunch 1item(s) 93 330.15Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD Lunch12fluidounce(s)-8flozis1cup 366183Broccoli,Chopped,Boiled,Drained Dinner 1cup(s)-

chopped15654.6

MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

Dinner0.5cup(s)108.5179.02Dinner1.25cup(s)91.2514.6

DressingSalmon,withButter,BroiledorBaked Dinner 3ounce(s) 85.05 154.7Water,Tap Snacks 5cup(s) 1185 0Nuts,Walnut,English,Chopped Snacks 0.5cup(s) 58.5 382.59

2,812.3 1,864.19

ItemName Protein(g) Carb(g) Fat(g) SatFat(g)GENERALMILLSCHEERIOSCereal 3 20 2 0Banana 1.66 34.72 0.5 0.17Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

8.0511.714.833.07

12.0833.813.061.988ounce)Sandwich,PeanutButterandJelly 10.3 41.94 14.69 2.87Milk,ReducedFat,Fluid,2%Milkfatw/Added 12.0817.577.254.6VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 3.71 11.2 0.64 0.12MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

6.7625.015.583.240.763.080.150.02

DressingSalmon,withButter,BroiledorBaked 22.95 0 6.29 1.16Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 8.91 8.02 38.15 3.58

90.25 207.06 83.14 20.81

ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)GENERALMILLSCHEERIOSCereal 0.5 0.5 0 0Banana 0.05 0.11 0 0Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper8ounce)

1.370.180.2119.520.840.09012.25

20.2836.240.52114.02


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ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)Sandwich,PeanutButterandJelly 6.49 4.41 0 0Milk,ReducedFat,Fluid,2%Milkfatw/Added 2.050.270.3129.28VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.06 0.27 0 0MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

1.390.41013.020.020.0800

DressingSalmon,withButter,BroiledorBaked 2.29 2.33 0 39.95Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 5.23 27.6 0 0

20.28 36.24 0.52 114.02

ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)GENERALMILLSCHEERIOSCereal 0.53 0.02 3 1Banana 0.07 0.04 3.95 18.59

Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

0.150.02012.350.060.02033.81

8ounce)Sandwich,PeanutButterandJelly 4.32 0.09 2.88 10.18Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.230.03018.52VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.08 0.19 5.15 2.17MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

0.370.041.091.30.060.021.192.1

Dressing

Salmon,withButter,BroiledorBaked 0 0.2 0 0Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 22.28 5.31 3.92 1.53

28.15 5.99 21.17 101.54

ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)GENERALMILLSCHEERIOSCereal 0 0 0.38 0.43Banana 0.11 0 0.05 0.11Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

0.2200.10.450.1900.10.49

8ounce)Sandwich,PeanutButterandJelly 0.02 0 0.27 0.21Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.3300.140.68VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.14 0 0.1 0.19MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

0.0700.180.130.0900.040.02

DressingSalmon,withButter,BroiledorBaked 0.05 0 0.14 0.05Water,Tap 1.18 0 0 0Nuts,Walnut,English,Chopped 0 0 0.2 0.09

2.41 0 1.68 2.85


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ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)GENERALMILLSCHEERIOSCereal 5 0.5 1.5 460.32Banana 1.01 0.56 0 30.4Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

0.220.091.2912.20.260.111.326.95

8ounce)Sandwich,PeanutButterandJelly 5.67 0.16 0 110.67Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.340.141.9418.3VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.86 0.31 0 168.48MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

1.440.040.09106.330.330.06033.76

DressingSalmon,withButter,BroiledorBaked 8.33 0.19 2.3 0Water,

Tap 0 0 0 0Nuts,Walnut,English,Chopped 0.66 0.31 0 57.33

24.12 2.48 8.42 1,024.74

ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)GENERALMILLSCHEERIOSCereal 6 1 150.1 500Banana 13.22 0 4.56 97.28Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

0.492.93134.2463.61.960.0629.4105.35

8ounce)Sandwich,PeanutButterandJelly 0.09 0 0 2.5Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.734.39201.3695.4VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 101.24 0 120.12 2414.88MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

0042.31187.21

6.57062.962291.82DressingSalmon,withButter,BroiledorBaked 1.84 10.62 0 135.99Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 0.76 0 0.58 11.7

132.91 19.01 745.55 6,905.72

ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)GENERALMILLSCHEERIOSCereal 0.19 100 8.1 40Banana 0.15 7.6 0.4 41.04Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

0.07292.80.0526.840.05418.950.1739.2

8ounce)Sandwich,PeanutButterandJelly 2.02 93.93 2.5 56.73Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.11439.20.0740.26VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 2.26 62.4 1.05 32.76

6.84 1,598.65 16.59 435.54


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ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

0.1858.591.2518.440.2517.340.289.12

Dressing

Salmon,withButter,BroiledorBaked 1.15 14.96 1.02 26.86Water,Tap 0 35.55 0 11.85Nuts,Walnut,English,Chopped 0.41 57.33 1.7 92.43

6.84 1,598.65 16.59 435.54

ItemName Potas(mg) Zinc(mg) Sodium(mg)GENERALMILLSCHEERIOSCereal 170 3.75 190Banana 544.16 0.23 1.52Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper

341.61.17114.68

536.552.03161.78ounce)Sandwich,PeanutButterandJelly 198.09 1.13 492.9Milk,ReducedFat,Fluid,2%Milkfatw/Added 512.41.76172.02VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 457.08 0.7 63.96MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No

54.250.66392.77

186.150.1617.34DressingSalmon,withButter,BroiledorBaked 376.55 0.56 98.6Water,Tap 11.85 0 35.55Nuts,Walnut,English,Chopped 257.98 1.81 1.17

3,646.66 13.96 1,742.21


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IntakeSpreadsheetforMay03,2013ItemName Meal Quantity Wt(g) Kcal(kcal)Eggwhiteandspinachomlette Breakfast 300gram(s) 300 195.9

Milk,Reduced

Fat,

Fluid,

2%

Milkfat

w/

AddedVitaminA&VitaminD Breakfast12fluidounce(s)-8flozis1cup 366183

TunaSandwich Lunch 182.6gram(s) 182.6 295.38Yogurt,Vanilla,LowFat(11gramsproteinper Lunch1.5cup(s)367.5312.388ounce)Blueberries Lunch 0.5cup(s) 72.5 41.33Water,Tap Lunch 25fluidounce(s) 740.62 0Chicken,Breast,MeatOnly,Boneless,Skinless,Fried Dinner0.5piece(s)-breast,bone 86160.82

andskinremoved

GreenBeans,Boiled,Drained Dinner 1.5cup(s) 187.5 65.62Potatoes,Mashed,PreparedwithWholeMilk

andButterSalad,LettucewithTomatoesandCarrots,NoDressing

Dinner0.7cup(s)146.27165.28

Dinner1.25cup(s)91.2514.6Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD Dinner8fluidounce(s)-8flozis1cup 244122



18294.64

2,966.24 1,650.96ItemName Protein(g) Carb(g) Fat(g) SatFat(g)Egg whiteand spinachomlette 19.63 9.78 9.85 5.22Milk,ReducedFat,Fluid,2%Milkfatw/Added 12.0817.577.254.6VitaminA&VitaminDTunaSandwich 19.49 38 7.24 1.25Yogurt,Vanilla,LowFat(11gramsproteinper 18.1250.724.592.968ounce)Blueberries 0.54 10.51 0.24 0.02

Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 28.760.444.051.11Skinless,FriedGreenBeans,Boiled,Drained 3.54 14.78 0.52 0.12Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added

2.7224.596.173.820.763.080.150.028.0511.714.833.07

VitaminA&VitaminDApple,Medium 0.47 25.13 0.31 0.05

114.16 206.3 45.21 22.24

ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)Egg whiteand spinachomlette 3.25 0.81 0.01 25.54Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD 2.050.270.3129.28

12.886.740.74208.78


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ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)TunaSandwich 1.82 3.59 0 21.71Yogurt,Vanilla,LowFat(11gramsproteinper 1.260.13018.388ounce)Blueberries 0.03 0.11 0 0

Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 1.480.92078.26Skinless,FriedGreenBeans,Boiled,Drained 0.02 0.27 0 0Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added

1.570.290.2216.090.020.08001.370.180.2119.52

VitaminA&VitaminDApple,Medium 0.01 0.09 0 0

12.88 6.74 0.74 208.78ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)Egg whiteand spinachomlette 0.45 0.34 4.02 3.68Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.230.03018.52VitaminA&VitaminDTunaSandwich 3.02 0.38 2.29 4.85Yogurt,Vanilla,LowFat(11gramsproteinper 0.090.04050.728ounce)Blueberries 0.06 0.04 1.74 7.22

Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 0.740.0400Skinless,FriedGreenBeans,Boiled,Drained 0.11 0.17 6 2.91Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added

0.240.052.192.090.060.021.192.10.150.02012.35

VitaminA&VitaminDApple,Medium 0.08 0.02 4.37 18.91

5.23 1.15 21.8 123.34

ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Egg whiteand spinachomlette 0.26 0 0.17 0.81

Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.3300.140.68VitaminA&VitaminDTunaSandwich 0.12 0 0.28 0.24Yogurt,Vanilla,LowFat(11gramsproteinper 0.2900.150.748ounce)Blueberries 0.06 0 0.03 0.03

Water,Tap 0.74 0 0 0Chicken,Breast,MeatOnly,Boneless, 0.05000.11Skinless,FriedGreenBeans,Boiled,Drained 0.17 0 0.14 0.18

2.58 0 1.2 3.36


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ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressing

Milk,ReducedFat,Fluid,2%Milkfatw/Added

0.1100.130.060.0900.040.020.2200.10.45VitaminA&VitaminD

Apple,Medium 0.16 0 0.03 0.052.58 0 1.2 3.36

ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)Egg whiteand spinachomlette 0.96 0.41 0.37 224.23Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.340.141.9418.3VitaminA&VitaminDTunaSandwich 10.09 0.29 1.75 113.11Yogurt,Vanilla,LowFat(11gramsproteinper 0.390.161.9540.438ounce)Blueberries 0.3 0.04 0 4.35Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 12.710.550.323.44Skinless,FriedGreenBeans,Boiled,Drained 1.15 0.11 0 61.88Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added

1.570.320.111.70.330.06033.760.220.091.2912.2

VitaminA&VitaminDApple,Medium 0.17 0.08 0 5.46

28.24 2.25 7.73 528.85ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)Egg whiteand spinachomlette 18.01 0.43 809.98 15431.22Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.734.39201.3695.4VitaminA&VitaminDTunaSandwich 7.56 0 32.64 315.91Yogurt,Vanilla,LowFat(11gramsproteinper 2.940.0944.1158.028ounce)Blueberries 7.03 0 2.17 39.15

Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 00.096.0219.78Skinless,FriedGreenBeans,Boiled,Drained 18.19 0 65.62 1312.5Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added

8.780.2955.58201.856.57062.962291.820.492.93134.2463.6

VitaminA&VitaminDApple,Medium 8.37 0 5.46 98.28

78.67 8.22 1,420.04 21,027.54


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ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Egg whiteand spinachomlette 3.43 399.04 5.51 146.61Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.11439.20.0740.26VitaminA&VitaminDTunaSandwich 0.74 113.47 3.53 38.89Yogurt,Vanilla,LowFat(11gramsproteinper 0.07628.430.2658.88ounce)Blueberries 0.41 4.35 0.2 4.35

Water,Tap 0 22.22 0 7.41Chicken,Breast,MeatOnly,Boneless, 0.3613.760.9826.66Skinless,FriedGreenBeans,Boiled,Drained 0.84 82.5 1.22 33.75Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressing

Milk,Reduced

Fat,

Fluid,

2%

Milkfat

w/

Added

0.1835.10.3826.330.2517.340.289.12

0.07

292.8

0.05

26.84VitaminA&VitaminDApple,Medium 0.33 10.92 0.22 9.1

6.79 2,059.12 12.7 428.12

ItemName Potas(mg) Zinc(mg) Sodium(mg)Eggwhiteandspinachomlette 928.48 2 615.62Milk,ReducedFat,Fluid,2%Milkfatw/Added 512.41.76172.02VitaminA&VitaminDTunaSandwich 310.35 1.01 786.9Yogurt,Vanilla,LowFat(11gramsproteinper 804.823.05242.558ounce)Blueberries 55.83 0.12 0.73

Water,Tap 7.41 0 22.22Chicken,Breast,MeatOnly,Boneless, 237.360.9367.94Skinless,FriedGreenBeans,Boiled,Drained 273.75 0.47 1.88Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added

415.40.39463.67

186.150.1617.34341.61.17114.68

VitaminA&VitaminDApple,Medium 194.74 0.07 1.82

4,268.29 11.12 2,507.35


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EnergyBalanceforMay01,2013,May02,2013,May03,2013

Date kCalConsumed kCalBurned NetkCalMay01,2013 2126 1796 330May02,2013 1865 1796 69May 03, 2013 1651 1796 -145Total: 5642 5388 254DailyCaloricSummary kCalRecommended: 2085

AverageIntake: 1881AverageExpenditure: 1796AverageNetGain/Loss: 85


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46

PERFECT PLAN ANALYSIS

NUTRIENT Unit

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

Intake

Intake

vs. Goal(%) Intake

Intake vs.Goal (%) Intake

Intake

vs. Goal(%)

A B C D

E=(A-C) F=(B-D)

Deficient120%

Forgivable

excessiveOvercame

excess

Water L 3.7 0 1.26 34% 3.04 82% -1.78 -48%

Kcals Kcals 2085 0 1933.84 93% 1880.56 90% 53.28 3%

MACRONUTRIENTS

PROTEIN g 54.43 0 80.1 147% 102.64 189% -22.54 -42%

CHOg 225 0 275.49 122% 237.91 106% 37.58 16%

Fiber g 76 0 28.04 37% 32.49 86% -4.45 -49%

LIPIDS g 44 0 60.8 138% 64.2 141% -3.4 -3%

Saturated g 20 0 18.79 94% 20.69 103% -1.9 -9%

EFA: n-6 g 17 0 10.85 64% 14.82 87% -3.97 -23%

EFA: n-3 g 1.6 0 1.02 64% 2.83 177% -1.81 -113%

VITAMINS

Thiamin mg 1.2 0 1.8 150% 1.66 138% 0.14 12%

Riboflavin mg 1.3 0 1.64 126% 2.93 225% -1.29 -99%

Niacin mg 16 35 24.32 152% 23.38 146% 0.94 6%

B6 mg 1.3 100 2.15 165% 2.5 192% -0.35 -27%

B12 mcg 2.4 0 3.69 154% 6.85 285% -3.16 -131%

Folate mcg 400 1000 690.67 173% 778.45 195% -87.78 -22%

Vitamin C mg 90 2000 216.6 241% 98.78 103% 117.82 138%

Vitamin D mcg 15 50 1.29 9% 12.13 81% -10.84 -72%

Vitamin A mcg 900 3000 302.39 34% 872.49 97% -570.1 -63%

Vitamin E mcg 15 1000 3.79 25% 7.54 50% -3.75 -25%

MINERALS

Calcium mg 1000 2500 805.2 81% 1651.36 165% -846.16 -84%

Iron mg 8 45 17.5 219% 15.48 194% 2.02 25%

Magnesium mg 400 350 341.52 85% 480.85 120% -139.33 -35%

Potassium mg 4700 0 2703.77 58% 4265.65 91% -1561.88 -33%

Zinc mg 11 0 12.59 114% 13.84 126% -1.25 -12%

Sodium mg 2300 0 3338.58 145% 2202.99 147% 1135.59 -2%


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47

Discussion

o Water:IwasdeficientinwateronmyfirstdietanalysisbecauseI

drankalotofjuicesanddrinksthatwerehighinsugarandhadlittle

waterIneededformybodilyfunctions.Inordertoovercomethis

deficiencyIeliminatedthesedrinksandmadesureIdrankalotmore

waterwithmymealsandsnacks.

o Carbs:InmyfirstdietanalysisIconsumedalotoffoodslikethat

werehighincarbohydratesandmademeconsumemoreofit.In

ordertoovercomethisexcessofcarbsIatelesssimplecarbsandate

morecomplexgoodcarbsandincorporatedtheminmydietlike

apples.

o VitaminD:InmyfirstdietaryanalysisIwasdeficientinVitaminD,

whichisfoundindairyproducts,andyoucangetitfromthesun.In

ordertoovercomethisdeficiencyIconsumedmoremilkthatwas

highinvitaminDbutlowinfatssoitwouldntraisemyfat

consumption.IalsogotvitaminDfromthingslikecheeseandyogurt.

o VitaminA:IwasdeficientwithVitaminAinmyfirstdietaryanalysis,

whichisimportantinmybodysfunctions.InordertoovercomethisI

atemorethingslikespinach,whichwasoneofmysuperfoods.

o Potassium:InmyfirstdietaryanalysisIwasdeficientinpotassium

butnottoomuch.InordertoincreasemygoalIatemorebananas

whicharehighinpotassiumanditwasoneofmysuperfoods


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InmyfirstDietaryAnalysisIconsumedalotofthingsthatwerehighin

sodiumnotincludingthetablesaltIusedincooking.

Meal Plan Modification


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WB Final ex

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