Health/Nutrition Paper

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Bzne96

Health Medical

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Hello I need a paper done for my Health/Nutrition class. The paper is about reflecting upon your dietary behaviors, actual intakes and recommendations. For the paper you need to follow an outline list (which I will attach) with 16 different items and reflect upon each of those. Each of those 16 items, need to have 5 points addressed to them in about a paragraph each. I will list those points below of what need to be addressed for each of the 16 items. I DO NOT need any outside sources in this paper, all the sources I need will be attached by me on different worksheets for each of the 16 items that you can use numbered 1-16. Please let me know if you have any questions while typing the paper.

Outline for each of the 16 items

  1. Discuss your actual level of intake or discuss the item in relation to the worksheet. Or if it is a worksheet, what was your score on the worksheet.
  2. Include the numerical recommendation for this item or how your score compared to the analysis included in the worksheet.
  3. Provide an analysis of your intake by including your numerical values and state if you need to make an adjustment. Provide an analysis.
  4. Add your reflection/reaction to where you are at this point and what behaviors you need to change if needed.
  5. Make recommendations in terms of specific foods to adjust your intake, based on your analysis.

Unformatted Attachment Preview

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 Page 13 of 13
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Just what I was looking for! Super helpful.

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