1. Balance
1
2
3
4
5
1
2
3
4
5
3. Behavior/Contract
(contract will be emailed to you to
complete)
1
2
3
4
5
4.Digestion
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
17. Grammar in report
2
4
6
8
10
18. Overall Effort/Presentation
2
4
6
8
10
(worksheet Variety, My Plate and Pyramid servings)
2. Social Factor
(ws Food Choices)
(Digestion reflection worksheet)
5. Carbohydrates
(Carbohydrates NC worksheet)
6. Fiber
(Fluff or Fiber & Carb (fiber section) NC worksheets
7. Fat
(Fat & Cholesterol NC worksheet & Sat. Fat)
8. Cholesterol
(Fat & Cholesterol NC worksheet)
9. Plant & Animal Protein
(Protein pref. and Protein NC worksheet)
10. Vitamin
(Vitamin NC worksheet)
11. Minerals
(Minerals NC worksheet)
12. Calories
(single nutrient section of NC & Energy Balance)
13. Exercise
(exercise worksheet)
14. Alcohol
(alcohol worksheet)
15. Water
(NutritionCalc)
16. Diseases
(denser bones, eating disorders & family history concerns)
Mohammed Umer
Name: ________________________________________
How Does Your Diet Rate for Variety?
Check the box that best describes your eating habits.
How often do you eat:
1.
2.
Seldom/
Never
1 or 2 times a
week
At least six servings of bread, cereal, rice, crackers,
pasta, or other foods made from grains (a serving is one
slice of bread or about ½ cup of cereal, rice, etc.) per
day?
Foods made from whole grains?
3 or 4 times a
week
Almost
Daily
✔
✔
3.
Three different kinds of vegetable -- about ½ cup -- each
per day?
4.
A dark green leafy vegetable, such as spinach or
broccoli?
5.
Two kinds of fruit (whole pieces) or fruit juice (3/4 cup)
per day?
✔
6.
Two servings of 2-3 ounces of lean meat, poultry, fish,
eggs, dry beans, or nuts per day?
✔
✔
✔
Scoring: Complete your behaviors with the preferred practices.
Question 1: Almost Daily
Eating breads and cereals will not make you fat, if you watch your serving sizes. Both whole-grained and enriched
breads and cereals provide fiber and essential nutrients.
Question 2: Almost Daily
Whole grained-breads and cereals contain vitamins, minerals, and dietary fiber that are lacking in the diets of some
Americans. Select whole-grain cereals and bakery products. Food labels help you make better choices
Question 3: Almost Daily
Vegetables vary in the amounts of vitamins and minerals they contain, so it’s important to include several kinds
every day.
Question 4: 3 to 4 times a week
Spinach and other dark greens leafy vegetables are excellent sources of some nutrients and are lacking in many
diets.
Question 5: Almost Daily
Fruits are tasty foods and are good for you. Choose several different kinds each day.
Question 6: Almost Daily
Most Americans include some meat, poultry, or fish in their diets regularly. Dry beans and peas, peanuts (including
peanut butter), nuts and seeds, and eggs can be used as alternative.
Mohammed Umer
Name __________________________________
What Factors Determine Your Food Choices?
What are your favorite foods? Why do you like them? If only one’s taste buds determined food
preferences, you probably wouldn’t try strong tasting or spicy foods. Which goods do most of
the members of your family enjoy together? Which foods are consistently excluded, if any? Use
the following survey to discover how significantly the factors listed determine why you eat the
way you do. Place a check next to the number reflecting the most appropriate answer. Note: Fill
out the interpretation column AFTER you complete all the survey items.
1. Not
Significant
5. Very
Significant
Weight
✔
✔
Health
Food Costs
Interpretation
+ or +
+
✔
-
Family Background
✔
-
Ads (TV/Web/Radio)
✔
-
Emotions
✔
-
Peers(Friends/CoWorkers)
Customs/Ethnic
Background
Physical Activities
✔
+
Convenience/Time
✔
✔
✔
+
Interpretation
Take note of the factors that scored 4 or 5. These are your most significant influences. Then,
next to these put a PLUS (+) or MINUS (-) sign to indicate whether you feel they have been
positive or negative influences on your health.
This module asks you to examine what you eat and why, so you understand the origins of your
eating habits. It includes a general discussion of why we eat what we do. Later, you will also
complete an activity that focuses on your reasons for choosing certain foods in a day’s menu.
Submitting your worksheet
Select the Save As command from the File menu in Acrobat Reader. The Save As file allows you
to rename your file and specify where you want to Rename it. Please rename the file
LastnameFirstname_FoodChoice before submitting this assignment in D2L.
Mohammed Umer
Name _______________________________________
How Healthy is Your Digestive Tract?
We rarely think about our digestive tract until we notice an unpleasant symptom. However, there are eating
behaviors we can practice to keep this system functioning efficiently. This following assessment is designed to
get you to examine your habits and symptoms associated with the health of your digestive tract. Indicate
either Yes or No in the blank.
No
1. Do you have a family history of digestive tract problems such as ulcers, hemorrhoids, diverticulosis,
constipation, and lactose intolerance?
No
2. Do you feel pain in your stomach region about 2 hours after you eat?
No
3. Do you smoke cigarettes?
No
4. Do you take aspirin frequently?
No
5. Are you currently experiencing greater than normal stress and tension?
No
6. Do you feel the gnawing pain of heartburn in your upper chest at least once a week?
No
7. Do you frequently lie down immediately after eating?
No
8. Do you feel abdominal pain, bloating, and gas about 30 minutes to 2 hours after consuming milk
products?
No
9. Do you often have to strain while having bowel movements?
No
10. Do you drink less than 6 to 8 cups of fluids per day?
No
11. Are you physically active for less than 30 minutes per day?
No
12. Do you eat a diet relatively low in dietary fiber?
No
13. Do you frequently experience diarrhea?
No
14. Do you frequently use laxatives or antacids?
Total number of ‘Yes’ answers 0
If you score between 8 and 14, your habits and symptoms suggest that digestive problems are present and/or
you risk experiencing digestive tract problems in the future. This module examines the processes of digestion
and absorption. Reflect below on your habits and how you can contribute to the health of your digestive tract.
All Daily Reports
A variety of reports and information combined into one document.
Profile Info
Personal: Mohammed Umer Male
Day(s): 2018 Jun 10, Jun 11, Jun 12
Activity Level: Active
BMI: 23.6
Weight Change: Lose 1 lb per week
21 yrs
5 ft 9 in
160 lb
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient
DRI Goal
Notes
Basic Components
Calories
Protein (g)
2,586.16
58.06
10% - 35% of Calories (adults 19-70 yrs) *~
Carbohydrates (g)
355.60
45% - 65% of Calories (adults 19-70 yrs) *
Dietary Fiber (g)
Fat (g)
36.21
80.46
20% - 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g)
Mono Fat (g)
Poly Fat (g)
Cholesterol (mg)
Water (g)
Vitamins
Vitamin A - RAE (mcg)
Vitamin B1 - Thiamin (mg)
Vitamin B2 - Riboflavin (mg)
Vitamin B3 - Niacin (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D - mcg (mcg)
Vitamin E - Alpha Tocopherol (mg)
Folate (mcg)
25.86
28.74
25.86
300.00
3,700.00
900.00
1.20
1.30
16.00
1.30
2.40
90.00
15.00
15.00
400.00
Less than 10% of Calories +
Less than 300 mg per day ^
Do not exceed 100 mg *
Over 50 should take a supplement *
Do not exceed 2000 mg *
Do not exceed 100 mcg *
Women of child bearing age should take a
supplement *
Minerals
Calcium (mg)
1,000.00
Do not exceed 2500 mg *
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
8.00
400.00
700.00
4,700.00
2,300.00
Zinc (mg)
11.00
Do not exceed 45 mg *
Do not exceed 350 mg by supplement *
Do not exceed 4000 mg *
Less than 2300 mg - lower for some people
+
Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake
Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
50
100
150
Nutrient
Value
DRI Goal
Percent 0
Basic Components
Calories
Calories from Fat
Calories from SatFat
Protein (g)
Protein (% Calories)
Carbohydrates (g)
Carbohydrates (% Calories)
Total Sugars (g)
Dietary Fiber (g)
Soluble Fiber (g)
InSoluble Fiber (g)
Fat (g)
Fat (% Calories)
Saturated Fat (g)
Trans Fat (g)
Mono Fat (g)
Poly Fat (g)
Cholesterol (mg)
Water (g)
1,374.00
521.85
136.89
63.37
18.45
154.67
45.03
58.27
8.09
0.05
0.11
57.98
37.98
15.21
0.28
8.05
8.96
265.85
450.18
Vitamins
Vitamin A - RAE (mcg)
Vitamin B1 - Thiamin (mg)
Vitamin B2 - Riboflavin (mg)
Vitamin B3 - Niacin (mg)
Vitamin B6 (mg)
351.30
1.07
1.35
12.95
1.51
2,586.16 53
724.12
72
232.75
59
58.06
* 109
8.98
* 205
355.60
43
55.00
82
%
%
%
%
%
%
%
36.21
22
%
80.46
28.00
25.86
72
136
~ 59
%
%
%
^
28.74
28
25.86
35
300.00
~ 89
3,700.00 12
%
%
%
%
900.00
1.20
1.30
16.00
1.30
%
%
%
%
%
39
89
104
81
116
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D - mcg (mcg)
Vitamin E - a-Toco (mg)
Folate (mcg)
5.61
66.05
4.09
6.59
310.19
2.40
90.00
15.00
15.00
400.00
234
73
27
44
78
%
%
%
%
%
Minerals
Calcium (mg)
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Zinc (mg)
488.21
11.39
101.11
588.60
1,068.69
2,005.91
3.32
1,000.00 49
8.00
142
400.00
25
700.00
84
4,700.00 23
2,300.00 ~ 87
11.00
30
%
%
%
%
%
%
%
Other
Omega-3 (g)
Omega-6 (g)
Alcohol (g)
Caffeine (mg)
0.85
8.08
0.00
31.67
+
+
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and added sugars.
~ This value is a recommended consumption limit, not a goal.
+ There is no established recommendation for Omega-3 and Omega-6.
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Cals
FatCal
SatFatCal
Prot (g)
cup
111.0
3.5
0.8
2.0
cup
122.0
43.5
27.5
8.0
2
slice
560.0
226.1
93.2
23.4
1
cup
0.0
0.0
0.0
0.0
bowl, mediterranean chicken
1
bowl
400.0
216.0
45.0
37.0
Day Total
--
1193.0
489.1
166.6
70.4
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
1
milk, 2%, with vitamins A & D
1
Lunch
pizza, pan, cheese, medium, 12"
Dinner
water, Aquafina, non-
Snack
Mon 0611-2018
Tue 0612-2018
Item
Amount
Breakfast cereal, red berries, Special K
1
cup
111.0
3.5
0.8
2.0
milk, 2%, with vitamins A & D
1
cup
122.0
43.5
27.5
8.0
Lunch
juice, orange, fresh (USDA)
1
cup
111.6
4.4
0.4
1.7
Dinner
sandwich, original chicken
1
ea
640.0
324.0
54.0
29.0
soda, diet, Coke (Coca-Cola)
1
can
0.0
0.0
0.0
0.0
Day Total
--
984.6
375.4
82.8
40.7
Breakfast cereal, Special K (USDA: Kellogg)
Lunch
Dinner
1
cup
116.9
5.0
1.1
5.5
milk, 2%, with vitamins A & D
1
cup
122.0
43.5
27.5
8.0
bowl, mediterranean chicken
1
bowl
400.0
216.0
45.0
37.0
iced tea, extra sweet (Lipton)
1
cup
120.0
0.0
0.0
0.0
sandwich, fish, with tartar sauce
1
ea
565.4
246.4
38.5
22.6
Cals
FatCal
SatFatCal
Prot (g)
med
365.0
155.1
24.6
4.0
1
can
150.0
0.0
0.0
0.0
1
ea
105.1
35.2
24.6
1.8
--
1944.4
701.1
161.3
79.0
Average Day Total
--
1374.0
521.8
136.9
63.4
Item
Carbs (g)
Sugr^ (g)
Fiber (g)
Fib-S (g)
Fib-I (g)
Fat (g)
0.0
0.0
Day
Meal
Item
Amount
Tue 0612-2018
Dinner
french fries, cooked in vegetable
1
soda, cherry, Coke (Coca-Cola)
granola bar, hard, chocolate
Day Total
Snack
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
27.0
9.2
2.6
milk, 2%, with vitamins A & D
11.7
11.7
0.0
Lunch
pizza, pan, cheese, medium, 12"
59.9
6.4
3.4
Dinner
water, Aquafina, non-
0.0
0.0
0.0
bowl, mediterranean chicken
9.0
2.0
2.0
Day Total
107.6
29.3
8.0
Breakfast cereal, red berries, Special K
27.0
9.2
2.6
milk, 2%, with vitamins A & D
11.7
11.7
0.0
0.0
0.0
4.8
Lunch
juice, orange, fresh (USDA)
25.8
20.8
0.5
0.2
0.3
0.5
Dinner
sandwich, original chicken
53.0
7.0
3.0
soda, diet, Coke (Coca-Cola)
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
117.5
48.7
6.1
0.2
0.3
41.7
Breakfast cereal, Special K (USDA: Kellogg) 22.8
3.9
0.4
milk, 2%, with vitamins A & D
11.7
11.7
0.0
0.0
0.0
bowl, mediterranean chicken
9.0
2.0
2.0
iced tea, extra sweet (Lipton)
29.0
29.0
0.0
sandwich, fish, with tartar sauce
58.7
7.8
2.2
27.4
french fries, cooked in vegetable
48.5
0.4
4.4
17.2
soda, cherry, Coke (Coca-Cola)
42.0
42.0
0.0
granola bar, hard, chocolate
17.3
Day Total
238.9
96.7
10.1
0.0
0.0
77.9
Average Day Total
154.7
58.3
8.1
0.0
0.1
58.0
Item
Fat-S (g)
Fat-T (g)
Fat-M (g)
Fat-P (g)
Chol (mg)
Water (g)
Snack
Mon 0611-2018
Tue 0612-2018
Lunch
Dinner
Snack
0.4
4.8
25.1
0.0
0.0
0.0
0.0
0.0
24.0
54.3
0.4
36.0
0.6
4.8
24.0
0.0
0.0
0.0
0.0
1.0
0.0
0.0
3.9
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
0.1
0.0
0.1
0.2
0.0
0.9
milk, 2%, with vitamins A & D
3.1
0.2
1.4
0.2
19.5
217.7
Lunch
pizza, pan, cheese, medium, 12"
10.4
6.4
5.5
42.0
86.8
Dinner
water, Aquafina, non-
0.0
0.0
0.0
0.0
Snack
bowl, mediterranean chicken
5.0
0.0
Day Total
18.5
0.2
7.9
5.8
336.5
542.1
Breakfast cereal, red berries, Special K
0.1
0.0
0.1
0.2
0.0
0.9
milk, 2%, with vitamins A & D
3.1
0.2
1.4
0.2
19.5
217.7
Lunch
juice, orange, fresh (USDA)
0.0
0.0
0.1
0.1
0.0
219.0
Dinner
sandwich, original chicken
6.0
0.0
soda, diet, Coke (Coca-Cola)
0.0
0.0
0.0
0.0
0.0
Day Total
9.2
0.2
1.5
0.4
89.5
437.6
Breakfast cereal, Special K (USDA: Kellogg) 0.1
0.0
0.1
0.1
0.0
0.9
milk, 2%, with vitamins A & D
3.1
0.2
1.4
0.2
19.5
217.7
bowl, mediterranean chicken
5.0
0.0
Mon 0611-2018
Tue 0612-2018
Lunch
236.7
275.0
70.0
275.0
Day
Meal
Item
Fat-S (g)
Fat-T (g)
Fat-M (g)
Fat-P (g)
Chol (mg)
Tue 0612-2018
Lunch
iced tea, extra sweet (Lipton)
0.0
0.0
0.0
0.0
0.0
Dinner
sandwich, fish, with tartar sauce
4.3
0.2
5.7
13.8
77.0
106.6
french fries, cooked in vegetable
2.7
0.1
7.0
6.3
0.0
45.1
soda, cherry, Coke (Coca-Cola)
0.0
0.0
0.0
0.0
0.0
granola bar, hard, chocolate
2.7
0.6
0.3
0.0
0.6
Day Total
17.9
0.4
14.8
20.7
371.5
370.8
Average Day Total
15.2
0.3
8.1
9.0
265.9
450.2
Item
A-RAE(mcg)B1 (mg)
B2 (mg)
B3 (mg)
B6 (mg)
B12 (mcg)
Snack
Water (g)
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
154.7
0.5
0.6
7.0
0.7
2.1
milk, 2%, with vitamins A & D
135.0
0.1
0.4
0.2
0.1
1.3
Lunch
pizza, pan, cheese, medium, 12"
146.0
0.5
0.5
7.8
0.2
1.3
Dinner
water, Aquafina, non-
Snack
bowl, mediterranean chicken
Day Total
Mon 0611-2018
Tue 0612-2018
435.7
1.1
1.5
15.0
1.0
4.6
Breakfast cereal, red berries, Special K
154.7
0.5
0.6
7.0
0.7
2.1
milk, 2%, with vitamins A & D
135.0
0.1
0.4
0.2
0.1
1.3
Lunch
juice, orange, fresh (USDA)
24.8
0.2
0.1
1.0
0.1
0.0
Dinner
sandwich, original chicken
soda, diet, Coke (Coca-Cola)
0.0
Day Total
314.5
0.8
1.1
8.2
0.9
3.4
Breakfast cereal, Special K (USDA: Kellogg) 155.0
0.5
0.6
7.0
2.0
6.0
0.1
0.4
0.2
0.1
1.3
milk, 2%, with vitamins A & D
Lunch
iced tea, extra sweet (Lipton)
0.0
sandwich, fish, with tartar sauce
13.2
0.5
0.3
4.7
0.2
1.5
french fries, cooked in vegetable
0.0
0.2
0.0
3.5
0.4
0.0
soda, cherry, Coke (Coca-Cola)
0.0
granola bar, hard, chocolate
0.5
0.0
0.0
0.1
0.0
0.0
Day Total
303.7
1.3
1.4
15.6
2.7
8.8
Average Day Total
351.3
1.1
1.3
12.9
1.5
5.6
Item
C (mg)
D (mcg)
E-Toco (mg)Fola (mcg) Calc (mg)
Iron (mg)
21.1
1.0
4.7
140.1
7.4
8.1
milk, 2%, with vitamins A & D
0.5
2.9
0.1
12.2
292.8
0.0
Lunch
pizza, pan, cheese, medium, 12"
0.0
416.0
3.7
Dinner
water, Aquafina, non-
0.0
0.0
Snack
bowl, mediterranean chicken
Dinner
Snack
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
Day Total
Mon 0611-2018
135.0
bowl, mediterranean chicken
Breakfast cereal, red berries, Special K
2.1
21.6
3.9
6.9
152.3
716.2
11.8
21.1
1.0
4.7
140.1
7.4
8.1
milk, 2%, with vitamins A & D
0.5
2.9
0.1
12.2
292.8
0.0
Lunch
juice, orange, fresh (USDA)
124.0
0.0
0.1
74.4
27.3
0.5
Dinner
sandwich, original chicken
0.0
0.0
3.9
4.9
226.7
327.5
8.6
soda, diet, Coke (Coca-Cola)
0.0
Day Total
145.6
D (mcg)
E-Toco (mg)Fola (mcg) Calc (mg)
Iron (mg)
Breakfast cereal, Special K (USDA: Kellogg) 21.1
1.0
4.7
399.9
7.1
8.7
milk, 2%, with vitamins A & D
2.9
0.1
12.2
292.8
0.0
0.0
0.0
Day
Meal
Tue 0612-2018
Lunch
Dinner
Snack
Item
C (mg)
0.5
bowl, mediterranean chicken
iced tea, extra sweet (Lipton)
0.0
sandwich, fish, with tartar sauce
4.0
0.4
1.2
101.2
81.4
3.3
french fries, cooked in vegetable
5.5
0.0
2.0
35.1
21.1
0.9
soda, cherry, Coke (Coca-Cola)
0.0
0.0
0.0
granola bar, hard, chocolate
0.0
3.1
18.5
0.7
Day Total
31.0
4.4
8.0
551.5
420.9
13.7
Average Day Total
66.0
4.1
6.6
310.2
488.2
11.4
Item
Magn (mg) Phos (mg)
Potas (mg) Sod (mg)
Zinc (mg)
Omega3 (g)
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
18.3
51.5
71.0
191.9
0.4
0.0
milk, 2%, with vitamins A & D
26.8
224.5
341.6
114.7
1.2
0.0
Lunch
pizza, pan, cheese, medium, 12"
42.0
482.0
336.0
1248.0
3.2
0.6
Dinner
water, Aquafina, non-
0.0
0.0
0.0
0.0
0.0
0.0
Snack
bowl, mediterranean chicken
Day Total
Mon 0611-2018
87.1
757.9
748.6
2034.6
4.8
0.6
Breakfast cereal, red berries, Special K
18.3
51.5
71.0
191.9
0.4
0.0
milk, 2%, with vitamins A & D
26.8
224.5
341.6
114.7
1.2
0.0
Lunch
juice, orange, fresh (USDA)
27.3
42.2
496.0
2.5
0.1
0.0
Dinner
sandwich, original chicken
1140.0
soda, diet, Coke (Coca-Cola)
40.0
Day Total
Tue 0612-2018
480.0
318.1
908.6
1489.0
1.7
0.0
Breakfast cereal, Special K (USDA: Kellogg) 3.7
14.9
16.4
206.8
0.2
0.0
milk, 2%, with vitamins A & D
224.5
341.6
114.7
1.2
0.0
Lunch
Dinner
72.4
0.0
26.8
bowl, mediterranean chicken
480.0
iced tea, extra sweet (Lipton)
5.0
sandwich, fish, with tartar sauce
55.0
255.2
453.2
1324.4
1.1
1.3
french fries, cooked in vegetable
41.0
146.2
677.4
245.7
0.6
0.5
soda, cherry, Coke (Coca-Cola)
Snack
0.0
35.0
0.0
granola bar, hard, chocolate
17.3
49.0
60.2
82.6
0.5
0.0
Day Total
143.8
689.8
1548.9
2494.1
3.5
1.9
Average Day Total
101.1
588.6
1068.7
2005.9
3.3
0.8
Item
Omega6 (g) Alc (g)
Caff (mg)
MyFrt (cup) MyDry (cup) MyGrn (oz
eq)
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
0.1
0.0
0.0
0.0
0.0
1.6
milk, 2%, with vitamins A & D
0.2
0.0
0.0
0.0
1.0
0.0
Lunch
pizza, pan, cheese, medium, 12"
4.9
0.0
0.0
0.0
1.4
3.6
Dinner
water, Aquafina, non-
0.0
0.0
0.0
0.0
0.0
0.0
Snack
bowl, mediterranean chicken
0.0
0.0
0.0
0.0
0.0
5.2
0.0
0.0
0.0
2.4
5.2
Breakfast cereal, red berries, Special K
0.1
0.0
0.0
0.0
0.0
1.6
milk, 2%, with vitamins A & D
0.2
0.0
0.0
0.0
1.0
0.0
juice, orange, fresh (USDA)
0.1
0.0
0.0
1.0
0.0
0.0
Day Total
Mon 0611-2018
Lunch
Day
Meal
Item
Mon 0611-2018
Dinner
sandwich, original chicken
Tue 0612-2018
Omega6 (g) Alc (g)
Caff (mg)
MyFrt (cup) MyDry (cup) MyGrn (oz
eq)
0.0
0.0
3.2
0.0
0.0
soda, diet, Coke (Coca-Cola)
0.0
0.0
46.0
Day Total
0.4
0.0
46.0
1.0
1.0
4.8
Breakfast cereal, Special K (USDA: Kellogg) 0.1
0.0
0.0
0.0
0.0
1.4
milk, 2%, with vitamins A & D
0.0
0.0
0.0
1.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
Dinner
Snack
0.2
bowl, mediterranean chicken
iced tea, extra sweet (Lipton)
0.0
0.0
15.0
0.0
0.0
0.0
sandwich, fish, with tartar sauce
12.4
0.0
0.0
0.0
0.0
3.5
french fries, cooked in vegetable
5.8
0.0
0.0
0.0
0.0
0.0
soda, cherry, Coke (Coca-Cola)
0.0
0.0
34.0
granola bar, hard, chocolate
0.3
0.0
0.0
0.0
1.0
Day Total
18.7
0.0
49.0
0.0
1.0
5.9
Average Day Total
8.1
0.0
31.7
0.3
1.5
5.3
Item
MyVeg
(cup)
MyProt (oz XxFruit
eq)
XxOCarb
XxStarch
XxVeg
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
0.0
0.0
0.0
0.0
1.8
0.0
milk, 2%, with vitamins A & D
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
pizza, pan, cheese, medium, 12"
0.0
0.0
0.0
0.0
4.0
0.0
Dinner
water, Aquafina, non-
0.0
0.0
0.0
0.0
0.0
0.0
Snack
bowl, mediterranean chicken
0.6
5.1
0.0
0.0
0.0
1.8
Day Total
0.6
5.1
0.0
0.0
5.8
1.8
Breakfast cereal, red berries, Special K
0.0
0.0
0.0
0.0
1.8
0.0
milk, 2%, with vitamins A & D
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
juice, orange, fresh (USDA)
0.0
0.0
1.7
0.0
0.0
0.0
Dinner
sandwich, original chicken
0.0
2.9
0.0
0.0
3.5
0.0
0.0
0.0
0.0
0.0
0.0
2.9
1.7
0.0
5.3
0.0
Breakfast cereal, Special K (USDA: Kellogg) 0.0
0.0
0.0
0.0
1.5
0.0
milk, 2%, with vitamins A & D
0.0
0.0
0.0
0.0
0.0
0.0
bowl, mediterranean chicken
0.6
5.1
0.0
0.0
0.0
1.8
iced tea, extra sweet (Lipton)
0.0
0.0
0.0
1.9
0.0
0.0
sandwich, fish, with tartar sauce
0.0
1.8
0.0
0.0
3.9
0.0
french fries, cooked in vegetable
1.4
0.0
0.0
0.0
3.2
0.0
0.0
2.8
0.0
0.0
granola bar, hard, chocolate
0.0
0.0
0.0
1.2
0.0
0.0
Day Total
2.0
6.9
0.0
5.9
8.6
1.8
Average Day Total
0.9
5.0
0.6
2.0
6.6
1.2
Item
XxFat
XxAlc
XxNoFtMlk XxLnMeat
Mon 0611-2018
soda, diet, Coke (Coca-Cola)
Day Total
Tue 0612-2018
Lunch
Dinner
soda, cherry, Coke (Coca-Cola)
Snack
Day
Meal
Sun 0610-2018
Breakfast cereal, red berries, Special K
0.0
0.0
0.0
0.0
milk, 2%, with vitamins A & D
0.6
0.0
1.0
0.0
Lunch
pizza, pan, cheese, medium, 12"
4.4
0.0
0.0
1.6
Dinner
water, Aquafina, non-
0.0
0.0
0.0
0.0
bowl, mediterranean chicken
2.9
0.0
0.0
4.8
Day Total
7.8
0.0
1.0
6.4
Snack
XxFat
XxAlc
XxNoFtMlk XxLnMeat
Breakfast cereal, red berries, Special K
0.0
0.0
0.0
0.0
Day
Meal
Mon 0611-2018
Tue 0612-2018
Item
milk, 2%, with vitamins A & D
0.6
0.0
1.0
0.0
Lunch
juice, orange, fresh (USDA)
0.0
0.0
0.0
0.0
Dinner
sandwich, original chicken
6.2
0.0
0.0
2.6
soda, diet, Coke (Coca-Cola)
0.0
Day Total
6.7
0.0
1.0
2.6
Breakfast cereal, Special K (USDA: Kellogg) 0.0
0.0
0.0
0.0
milk, 2%, with vitamins A & D
0.6
0.0
1.0
0.0
bowl, mediterranean chicken
2.9
0.0
0.0
4.8
iced tea, extra sweet (Lipton)
0.0
0.0
0.0
0.0
sandwich, fish, with tartar sauce
4.9
0.0
0.0
1.6
french fries, cooked in vegetable
2.8
0.0
0.0
0.0
soda, cherry, Coke (Coca-Cola)
0.0
Lunch
Dinner
Snack
granola bar, hard, chocolate
0.8
0.0
0.0
0.0
Day Total
11.9
0.0
1.0
6.3
Average Day Total
8.8
0.0
1.0
5.1
^ Total Sugars includes those naturally occuring in food and added sugars.
Macronutrient Distribution
The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.
The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat,
and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated,
polyunsaturated, and other fats).
Source of Calories
Calori Gram Percent
Source of Fat (approx.)
Fat (g) Percent
15.2
26 %
Protein
250
63.4
18 %
Saturated Fat
Carbohydrates
610 154.7
44 %
Mono Fat
8.1
14 %
Poly Fat
9.0
15 %
Trans Fat
0.3
0%
Total (g)
58.0
Alcohol
Fat (Total)
Saturated Fat
0
0.0
0%
514
58.0
37 %
137
15.2
10%
Trans Fat
3
0.3
0%
Mono Fat
72
8.1
5%
Poly Fat
81
9.0
6%
Total
1374
*The N/A Fat category includes the glycerol portion of the
fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.
*The N/A Fat category includes the glycerol portion of the
fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.
Exchanges
Starch
6.59
Fruit
0.57
Other Carbs
1.95
Vegetables 1.19
Lean Meat
5.11
Fat
Alcohol
0.00
NonFatMilk 0.97
8.82
Ratios
P:S ( Poly Fat / Saturated Fat )
0.59 : 1
Potassium : Sodium
0.53 : 1
Calcium : Phosphorus
0.83 : 1
CSI ( Cholesterol / Saturated Fat )
Calorie Assessment
A close-up picture of the Calories consumed.
28.65
Calories to maintain current weight
Calories to maintain current weight
3086
Calorie adjustment for weight change of 1 lb (per week)
-500
Goal Calories
2586
Average Daily Intake & Expenditures
Average Intake
1374
Average Expenditure
2561
Calories For The Day
Goal
Intake
Assessment
Total Calories
2586
1374
Below Goal
Carbohydrates (45-65% Calories)
1164 to 1681
610
Below Goal
Protein (10-35% Calories)
259 to 905
250
Below Goal
Fat (20-35% Calories)
517 to 905
514
Below Goal
Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal:
2586
Daily Activity Details
Summary
Daily Average
0
Calories
Your Daily Average put you in the Sedentary activity level, and suggests 2561 Calories to maintain your
current weight.
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size ( 1198 g )
Amount per serving
Calories
1374
% Daily Value *
Total Fat 58g
Saturated Fat 15g
72%
59%
Trans Fat 0g
Cholesterol 266mg
89%
Sodium 2006mg
87%
Total Carbohydrates 155g
43%
Dietary Fiber 8g
22%
Total Sugars 58g
Protein 63g
109%
Vitamin D 4mcg
27%
Calcium 488mg
49%
Iron 11mg
Potassium 1069mg
142%
23%
* The % Daily Value tells you how much a nutrient in a
serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.
MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see ChooseMyPlate.gov for more info).
Intake vs. Recommendation
2600 Calorie Pattern
Group
Percent
Grains Intake
59
Comparison
%
Grains Recommendation
Vegetables Intake
25
%
Vegetables Recommendation
Fruits Intake
16
%
Fruits Recommendation
Dairy Intake
49
%
Dairy Recommendation
Protein Foods Intake
77
%
Protein Foods Recommendation
Amount
*
5.3
oz equivalent
9.0
oz equivalent
0.9
cup equivalent
3.5
cup equivalent
0.3
cup equivalent
2.0
cup equivalent
1.5
cup equivalent
3.0
cup equivalent
5.0
oz equivalent
6.5
oz equivalent
Make Half Your Grains Whole
Vary Your Vegetables
Aim for at least 4.5 oz equivalents whole grains a
day
Dark Green Vegetables
3.0
cups weekly
Orange Vegetables
2.5
cups weekly
Oils & Empty Calories
Dry Beans & Peas
3.5
cups weekly
Aim for 8.0 teaspoons of oils a day
Starchy Vegetables
7.0
cups weekly
Limit your extra fats & sugars to 410 Calories a
Other Vegetables
8.5
cups weekly
* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup
cooked beans.
Food List Report
The Food List report displays a simple list of foods that you have entered, along with their calorie values.
Amount
Item
Cals
Sun 06-10-2018
1.0
cup
cereal, red berries, Special K (USDA: Kellogg)
111
2.0
slice
pizza, pan, cheese, medium, 12" (USDA: Pizza Hut)
560
1.0
bowl
bowl, mediterranean chicken salad power (Panera Bread)
400
1.0
cup
milk, 2%, with vitamins A & D (USDA)
122
1.0
cup
water, Aquafina, non-carbonated (USDA: Quaker)
Day Total
0
1193
Mon 06-11-2018
1.0
cup
cereal, red berries, Special K (USDA: Kellogg)
111
1.0
cup
juice, orange, fresh (USDA)
112
1.0
ea
sandwich, original chicken (Burger King)
640
1.0
cup
milk, 2%, with vitamins A & D (USDA)
122
1.0
can
soda, diet, Coke (Coca-Cola)
0
Day Total
985
Tue 06-12-2018
1.0
cup
cereal, Special K (USDA: Kellogg)
117
1.0
ea
granola bar, hard, chocolate chip (USDA)
105
1.0
bowl
bowl, mediterranean chicken salad power (Panera Bread)
400
1.0
cup
milk, 2%, with vitamins A & D (USDA)
122
1.0
cup
iced tea, extra sweet (Lipton)
120
1.0
ea
sandwich, fish, with tartar sauce (USDA: Fast Food)
565
1.0
med
french fries, cooked in vegetable oil (USDA: Fast Food)
365
1.0
can
soda, cherry, Coke (Coca-Cola)
150
6/27/18 2:06 PM
Day Total
1944
Total
4122
Day Average
1374
Item Average
229
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