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G
Coenzyme during the synthesis of many proteins involved in blood clotting and bone metabolism
Vitamin K deficiency can lead to hemorrhagic disease of newborn children.
No known effects of excessive consumptiono Collardso Spinacho Broccolio Brussel Sproutso Cabbage
Thiamin
Coenzyme in the metabolism of carbohydrates and branched- chain amino acids.
Thiamin deficiency can lead to beriberi.
No known effects of excessive consumptiono Tahini seedso Sunflower seedso Dried Herbso Pistachioso Macadamia nuts
Riboflavin
Coenzyme in numerous redox reactions
Cheilosis can be caused by Riboflavin Deficiency
No known effects of excessive consumptiono
Organ meatso Milko Bread productso Fortified Cerealso Liver
Niacin
Coenzyme or co-substrate in many biological reduction and oxidation reactions.
Deficiency can lead to pellagra.
Flushing and gastrointestinal distress.o Meato Fisho Poultryo Whole Graino Fortified cereals
Folate
Coenzyme in the metabolism of nucleic and amino acids; prevents megaloblastic anemia.
Megaloblastic anemia can be caused by Folate Deficiency
Masks neurological complication in people with Vitamin B12 deficiencyo Enriched cereal graino Dark leafy vegetableso Enriched breadso Enriched bread productso Fortified cereals
Vitamin B12
Coenzyme in nucleic acid metabolism; prevents megaloblastic anemia.
Vitamin B12 deficiency can cause depression, confusion, dementia, poor memory, and soreness of themouth or tongue.
No known effects of excessive consumptiono Fisho Meato Poultryo Fortified cerealo Fortified grain
Vitamin B6
Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases.
Depression, confusion, and a weak immune system can be caused by Vitamin B6 deficiency.
No known effects of excessive consumptiono Brano Garlico Pistachioso Livero Whole wheat
Biotin
Coenzyme in synthesis of fat, glycogen, and amino acids.
Although Biotin deficiency is very rare, it can cause dermatitis, alopecia and neuromuscular dysfunction.
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No known effects of excessive consumptiono Livero Eggso Swiss Chardo Carrotso Almonds
Pantothenic Acid
Coenzyme in fatty acid metabolism.
Pantothenic Acid deficiency can cause depression, confusion, and a weak immune system. No known effects of excessive consumption
o Chickeno Beefo Potatoeso Oatso Tomato
Vitamin C
Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a protective antioxidant.
Deficiency Can Lead to Scurvy
Gastrointestinal disturbances, kidney stones, excess iron absorptiono Lemonso Orangeso Tomato Juiceo Strawberrieso Spinach
Calcium
Essential role in blood clotting, muscle contraction, nerve transmission, and bone and tooth formation.
Long term Calcium deficiency can lead to Osteopenia and could in crease the risk of osteoporosis.
Kidney stones, hypercalcemia, milk alkali syndrome, and renal insufficiencyo Milk
o Cheeseo Yogurto Corno Tofu
Phosphorus
Maintenance of pH, storage and transfer of energy and nucleotide synthesis
Metastatic calcification, skeletal porosity, interference with calcium absorptiono Milko Yogurto Cheeseo Peaso Meat
Magnesium
Cofactor for enzyme systems
Magnesium Deficiency can cause Hypocalcemia.
Diarrhea can be caused by excessive intake.o Broccolio Spinacho Grainso Nutso Milk
Potassium
Maintains fluid outside and inside of cells.
Hyperkalemia can be caused by excessive intake.o Bananao
Meatso Milko Nutso cheese
Sodium
Maintains fluid volume outside of cells and thus normal cell function.
Sodium deficiency can cause Hyponatremia.
Hypertension and higher risk of cardiovascular disease.o Processed meatso Nutso Butter
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N
o Margarineo Cold cuts
Chloride
Helps with sodium to maintain fluid volume outside the cell
Can cause hypertensiono Processed meatso Nutso Buttero Margarineo Cold cuts
Sulfur
Required for biosynthesis of 3- phosphoadenosine- 5-phosphate (PAPS), which provides sulfate whensulfur- containing compounds are needed such as chondroitin sulfate and cerebroside sulfate.
No deficiencies
Osmotic diarrhea if excessive amount consumed.o Dried fruito Soy flowero Coconut milko Wineo Meats
Iron
Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic anemia
Deficiency of iron can cause Iron Deficiency Anemia and is the leading nutritional disorder in the world.
Excessive iron can cause gastrointestinal distresso Meato Poultryo Fortified Graino Fortified Cerealo Vegetables
Zinc
Component of multiple enzymes and proteins; involved in the regulation of gene expression.
Deficiencies can cause slow growth in children, delayed sexual development and impotence.
Excessive intake can reduce copper levelso Oysterso Beefo Spinacho Pumpkin seedso Nuts
Iodine
Component of the thyroid hormones; and prevents goiter and cretinism
Low levels of Iodine will cause Thyroid problems.
High levels will cause Thyroid Stimulationo Dried seaweedo Codo Iodized salto Shrimpo Tuna
Selenium
Helps with oxidation and regulates the thyroid hormone action.
Selenium deficiency can lead to Keshan Disease.
Excess intake can interfere with calcium absorption.o Milko Yogurto Peaso Eggso Beef
Fluoride
Stimulates new bone growth and stops dental caries.
Enamel and skeletal fluorosiso Fluoridated watero Teaso Pickleso Grape Juiceo Fish
Copper
Component of enzymes in iron metabolism
Excess intake can lead to gastrointestinal distress and liver damage.o Organ meatso Shrimp
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?
o Whole Graino Cocoa productso Bran
Manganese
Involved in bone formation and helps enzymes to metabolize amino acids, cholesterol, and carbohydrates.
Elevated blood concentration and neurotoxicityo Nutso Legumeso Teao Brano Whole grain
Chromium
Helps maintain normal blood glucose levels
Deficiency of Chromium can disrupt glucose levels causing symptoms of diabetes.
Excess intake can cause Chronic renal failureo Beefo Chickeno Codo Tilapiao Beer
Molybdenum
Cofactor for enzymes involved in catabolism of sulfur amino acids, purines and pyridines
Excess intake my cause reproductive effects.o Leafy greenso Legumeso Peaso Beanso Nuts
Arsenic
No function in humans
No deficiency
No natural ULo Milko Cheeseo Poultryo Fisho Grains
Nickel
No functions in humans have been identified yet. May play a roll in microorganisms.
No deficiency
Excess intake can cause a decrease in weight gain.o Peanutso Legumeso Chocolateo Cerealso Almonds
Silicon
No function in humans
No Deficiencies
No UL determinedo Greenso Broccolio Lettuceo Squasho Kale
Boron
No function in humans
No Deficiencies
No known effects of excessive consumptiono Peanutso Avocadoo Potatoeso Apple juiceo Grape juice
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combined with the massively nutritious vitamin and mineral profile, I believe the sweet potato is one of the top greatest super
foods.
Super food Recipe
Nutrition Label (Appendix G)
Vegan Spicy Sweet Potato Hummus
Author: Cookie and Kate Recipe type: Dip
Prep time: 15 mins Cook time: 55 mins Total time: 1 hour 10 mins
Ingredients
2 medium sweet potatoes
3 tablespoons olive oil
2 cups cooked chickpeas (or one can of chickpeas, rinsed and drained)
3 tablespoons tahini
3 cloves garlic, peeled
Juice of 1 lemon
Zest of 1/2 lemon
Ground sea salt, to taste
1 1/2 teaspoon cayenne pepper (start with less, season to taste)
1/2 teaspoon smoked paprika
1/4-teaspoon cumin
Instructions
1. Preheat oven to 400 degrees Fahrenheit. Bake the sweet potatoes on the middle oven rack or in a baking dish for 45 minutesto an hour. They should yield to a gentle squeeze when theyre done baking.
2.While the sweet potatoes are cooling, toss all of the other ingredients into a food processor (if youre sensitive to spice, youmay want to save the spices for last and add them to taste). Once the sweet potatoes have cooled enough to handle, use a knife
or your fingers to peel the skin off of them. Add the sweet potatoes to the food processor.
3.Blend well, and serve! I garnished mine with a light sprinkle of cayenne pepper and sesame seeds.
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2.Go to the gym3.Stand instead of sitting4.Walk the dog more5.bike to school
Bibliography
http://ods.od.nih.gov/Health_Information/ Dietary_Reference_Intakes.aspx.,
http://ods.od.nih.gov/factsheets/list-all/
http:// www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.
http:// cvdrisk.nhlbi.nih.gov/calculator.asp
http://www.cayam.com
http://cookieandkate.com/2011/spicy-sweet-potato-hummus/
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#F
Appendix
Appendix A
DRIQUANTIFIED
NUTRIENT UnitDRI
GOALSGOOD SOURCE
EXCELLENTSOURCE
Eat whole grains RDA/AI
10-19%
(COLUMN=10%)
20%
(COLUMN=20%)
A B=A*.1 C=A*.2
Water L 3.7 0.37 0.74
Kcals Kcal 4112 411.2 822.4
MACRONUTRIENTSPROTEIN g 80 8 16
CHO g 463 46.3 92.6
Fiber g 38 3.8 7.6
LIPIDS g 91 SKIP
Saturated g 46 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 0.48
Folate mcg 400 40 80
Vitamin C mg 90 9 18
Vitamin D mcg 15 1.5 3
Vitamin 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
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#"
DRI
Energy
Kilocalories 4112.0 kcal
Protein 79.83 g Daily requirement based on grams per kilogram of body
weight
Carbohydrate 668.20 - 462.60 g 45%-65% of kilocalories
Magnesium mg 400 40 80
Potassium mg 4700 470 940
Zinc mg 11 1.1 2.2
Sodium mg 1500 SKIP
Appendix B
3-Day Average
DRI Report
Profile
Active Profile: Steven Frame
Height: 6 ft. 3 inches
Weight: 220 lbs.
Age: 26 years
BMI: 27.5
Gender: Male
Pregnancy: Not Pregnant
Activity Level: VeryActive
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient
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Fat, Total 159.91 - 91.38 g No recommendation
Fat
Saturated Fat < 45.7 g Less than 10% of calories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans FattyAcid * No recommendation
Cholesterol < 300.0 mg Less than 300.0 mg recommended
Essential Fatty Acids
Omega-6 Linoleic 17.00 g
Omega-3 Linolenic 1.60 g
Carbohydrates
Dietary Fiber, Total 38.0 g
Sugar, Total * No recommendation
Other
Water 3.70 L
Alcohol * No recommendation
Vitamins
Thiamin 1.20 mg
Riboflavin 1.30 mg
Niacin 16.00 mg
Vitamin B6 1.30 mg
Vitamin B12 2.40 !g
Folate (DFE) 400.00 !g
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Vitamin C 90.00 mg
Vitamin D (ug) 15.00 !g DRI Adequate Intake
Vitamin A (RAE) 900.00 !g
Vitamin A (IU) 3000.00 IU
Alpha-Tocopherol 15.00 mg
Minerals
Calcium 1000.00 mg DRI Adequate Intake
Iron 8.00 mg
Magnesium 400.00 mg
Potassium 4700.00 mg DRI Adequate Intake
Zinc 11.00 mg
Sodium 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/13/2013, 10/14/2013, 10/15/2013
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Recommended
Carbs 45%-65% 1850-2673 kCal 88% 2312 kCal
Protein 10%-35% 411-1439 kCal 33% 853 kCal
Fats 20%-35% 822-1439 kCal 21% 553 kCal
Alcohol 0% 0 kCal 0% 0 kCal
Calories
2.2k
2.0k
1.8k
1.6k
1.4k
1.2k
1.0k
800
600400
200
0.0
Actual
Recommended
Carbs Protein Fat Alcohol
Yours
Fat Breakdown
10/13/2013, 10/14/2013, 10/15/2013
Source of Fat
0% 25% 50% 75% 100%
| | | | |
Monounsaturated Fat 7%
Polyunsaturated Fat 4%
Saturated Fat 6%
Trans FattyAcid 0%
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Unspecified 5%
* Transfat data is not yet reported by all sources and therefore may be under-represented .
Intake vs. Goals
10/13/2013, 10/14/2013, 10/15/2013
! Nutrient DRI Intake
Energy
0% 25%
| |
50%
|
75%
|
100%
|
Kilocalories 4112.0 kcal 2623.34 kcal 64%
Protein 79.83 g 213.37 g 267%
Carbohydrate 668.20 -
462.60 g
577.99 g 125%
87%
Fat, Total 159.91 -
91.38 g
61.45 g 67%
38%
Fat
Saturated Fat < 45.7 g 16.05 g 35%
Monounsaturated Fat No suggestion 19.22 g Polyunsaturated Fat
No suggestion 10.19 g Trans Fatty Acid No suggestion 0.19 g
Cholesterol < 300.0 mg 409.01 mg 136%
Essential Fatty Acids
Omega-6 Linoleic 17.00 g 9.08 g 53%
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Omega-3 Linolenic 1.60 g 0.51 g 32%
Carbohydrates
Dietary Fiber, Total 38.0 g 46.01 g 121%
Sugar, Total No suggestion 67.91 g
Other
Water 3.70 L 3.13 L 85%
Alcohol No suggestion 0 g
Vitamins
Thiamin 1.20 mg 2.24 mg 187%
Riboflavin 1.30 mg 1.66 mg 128%
Niacin 16.00 mg 40.21 mg 251%
Vitamin B6 1.30 mg 3.13 mg 240%
Vitamin B12 2.40 !g 3.31 !g 138%
Folate (DFE) 400.00 !g 634.7 !g 159%
Vitamin C 90.00 mg 150.48 mg 167%
Vitamin D (ug) 15.00 !g 3.62 !g 24%
Vitamin A (RAE) 900.00 !g 2703.29 !g 300%
Vitamin A (IU) 3000.00 IU 42911.33 IU 1430%
Alpha-Tocopherol 15.00 mg 13.01 mg 87%
Minerals
Calcium 1000.00 mg 991.09 mg 99%
Iron 8.00 mg 21.95 mg 274%
http://profileplus.cengage.com/dietwellnessplus/printIndex.html Page 6 of 37
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Meal Quantity Wt (g)
Oats, Dry Breakfast 0.25 cup(s) 39 151.71
berries Breakfast 129 gram(s) 129 70.55
protein Breakfast 36 gram(s) 36 140
Water, Tap Breakfast 8 fluid ounce(s) 237 0
Potatoes, Sweet, Baked, Peeled Morning
Snack
3.9999999999999996
ounce(s)
113.4 102.06
Beef, Loin, Bottom Sirloin Butt, Tri-Tip
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
Morning
Snack
4 ounce(s) 113.4 283.5
Broccoli Morning
Snack
1 cup(s) 91 30.94
Water, Tap Morning
Snack
8 fluid ounce(s) 237 0
Almonds, Dry Roasted, without SaltAdded
Lunch 0.3 cup(s) 41.4 246.33
protein Lunch 36 gram(s) 36 140
Water, Tap Lunch 8 fluid ounce(s) 237 0
Oats, Dry Afternoon 0.5 cup(s) 78 303.42
to your instructor for guidance on how to use MyPlate.
** CAUTION! Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Intake Spreadsheet10/13/2013
Item Name Kcal
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Protein (g) Carb (g) Fat (g)
Oats, Dry 6.59 25.85 2.69 0.47
berries 1.01 218.7 0 0
protein 27 2 2.5 1.5
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 2.28 23.48 0.17 0.04
Beef, Loin, Bottom Sirloin Butt, Tri-Tip
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
34.79 0 14.92 5.52
Broccoli 2.57 6.04 0.34 0.04
Snack
protein Afternoon
Snack
36 gram(s) 36 140
Water, Tap Afternoon
Snack
8 fluid ounce(s) 237 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Dinner 4 ounce(s) 113.4 187.11
Rice, White, Long Grain, Boiled Dinner 1 cup(s) 158 205.4
Water, Tap Dinner 8 fluid ounce(s) 237 0
berries Evening
Snack
129 gram(s) 129 70.55
CABOT Yogurt, Greek Style, Plain Evening
Snack
1 item(s) 226 150
Water, Tap Evening
Snack
8 fluid ounce(s) 237 0
Total 2761.6 2221.56
Item Name Sat Fat (g)
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Water (L) Alcohol (g) Thiamin (mg)
Oats, Dry 0 0 0.3 0.05
berries 0 0 0 0
protein 0 0 0 0
Water, Tap 0.24 0 0 0
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
Broccoli 0.02 0.02 2.37 1.55
Water, Tap 0 0 0 0
Almonds, Dry Roasted, without SaltAdded 5.38 0 4.51 2.04
protein 0 0 0 3
Water, Tap 0 0 0 0
Oats, Dry 1.89 0.09 8.27 1.4
protein 0 0 0 3
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.67 0.03 0 0
Rice, White, Long Grain, Boiled 0.1 0.02 0.63 0.08
Water, Tap 0 0 0 0
0 0 3.02 11.09
CABOT Yogurt, Greek Style, Plain 0 0 0 11
Water, Tap 0 0 0 0
Total 9.46 0.27 29.7 55.29
Item Name Ribo (mg)
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Diet &WellnessPlus Print Page 10/29/13, 10:59 PM
Potatoes, Sweet, Baked, Peeled 0.09 0 0.12 0.12
Beef, Loin, Bottom Sirloin Butt, Tri-Tip
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
0.06 0 0.15 0.33
Broccoli 0.08 0 0.06 0.11
Water, Tap 0.24 0 0 0
Almonds, Dry Roasted, without SaltAdded 0 0 0.03 0.4
protein 0 0 0 0
Water, Tap 0.24 0 0 0
Oats, Dry 0.01 0 0.6 0.11
protein 0 0 0 0
Water, Tap 0.24 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.07 0 0.08 0
Rice, White, Long Grain, Boiled 0.11 0 0.26 0.02
Water, Tap 0.24 0 0 0
berries 0 0 0 0
CABOT Yogurt, Greek Style, Plain 0 0 0 0
Water, Tap 0.24 0 0 0
Total 1.84 0 1.6 1.14
Item Name Niacin(mg) Vit B6 (mg) Vit B12 (!g) Fol (DFE) (!g)
Oats, Dry 0.37 0.05 0 21.84
berries 0 0 0 0
protein 0 0 0 0
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Vit C
(mg)
Vit D (ug)
(!g)
Vit A (RAE)
(!g)
Oats, Dry 0 0 0 0
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 1.69 0.32 0 6.8
Beef, Loin, Bottom Sirloin Butt, Tri-Tip
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
4.9 0.52 3.27 11.34
Broccoli 0.58 0.16 0 57.33
Water, Tap 0 0 0 0
Almonds, Dry Roasted, without SaltAdded 1.47 0.05 0 21.94
protein 0 0 0 0
Water, Tap 0 0 0 0
Oats, Dry 0.75 0.09 0 43.68
protein 0 0 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
15.55 0.68 0.39 4.54
Rice, White, Long Grain, Boiled 2.33 0.15 0 153.26
Water, Tap 0 0 0 0
berries 0 0 0 0
CABOT Yogurt, Greek Style, Plain 0 0 0 0
Water, Tap 0 0 0 0
Total 27.65 2.02 3.65 320.73
Item Name
Vit A (IU)
(IU)
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berries 0 0 0 0
protein 0 0 0 0
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 22.23 0 1089.76 21792.85
Beef, Loin, Bottom Sirloin Butt, Tri-Tip
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
0 0 0 0
Broccoli 81.17 0 28.21 566.93
Water, Tap 0 0 0 0
Almonds, Dry Roasted, without SaltAdded 0 0 0 0.41
protein 0 0 0 0
Water, Tap 0 0 0 0
Oats, Dry 0 0 0 0
protein 0 0 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0 0.11 6.8 23.81
Rice, White, Long Grain, Boiled 0 0 0 0
Water, Tap 0 0 0 0
berries 0 0 0 0
CABOT Yogurt, Greek Style, Plain 2.4 0 60.06 200
Water, Tap 0 0 0 0
Total 105.8 0.11 1184.83 22584
Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)
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Oats, Dry 0 21.06 1.84 69.03
berries 0 0 0 0
protein 0 0 0 0
Water, Tap 0 7.11 0 2.37
Potatoes, Sweet, Baked, Peeled 0.81 43.09 0.78 30.62
Beef, Loin, Bottom Sirloin Butt, Tri-Tip
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
0.2 13.61 4.24 29.48
Broccoli 0.71 42.77 0.66 19.11
Water, Tap 0 7.11 0 2.37
Almonds, Dry Roasted, without SaltAdded 9.85 110.54 1.59 116.33
protein 0 0 0 0
Water, Tap 0 7.11 0 2.37
Oats, Dry 0 42.12 3.68 138.06
protein 0 0 0 0
Water, Tap 0 7.11 0 2.37
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.31 17.01 1.18 32.89
Rice, White, Long Grain, Boiled 0.06 15.8 1.9 18.96
Water, Tap 0 7.11 0 2.37
berries 0 0 0 0
CABOT Yogurt, Greek Style, Plain 0 400 1.08 0
Water, Tap 0 7.11 0 2.37
Total 11.94 748.66 16.95 468.7
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Item Name Potas (mg) Zinc (mg) Sodium (mg)
Oats, Dry 167.31 1.55 0.78
berries 0 0 0
protein 0 0 0
Water, Tap 2.37 0 7.11
Potatoes, Sweet, Baked, Peeled 538.64 0.36 40.82
Beef, Loin, Bottom Sirloin Butt, Tri-Tip
Steak, Separable Lean Only, Trimmed 0''
Fat, All Grades, Broiled
509.17 8.23 82.78
Broccoli 287.56 0.37 30.03
Water, Tap 2.37 0 7.11
Almonds, Dry Roasted, without SaltAdded 294.77 1.37 1.24
protein 0 0 0
Water, Tap 2.37 0 7.11
Oats, Dry 334.62 3.1 1.56
protein 0 0 0
Water, Tap 2.37 0 7.11
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
290.3 1.13 83.92
Rice, White, Long Grain, Boiled 55.3 0.77 1.58
Water, Tap 2.37 0 7.11
berries 0 0 0
CABOT Yogurt, Greek Style, Plain 0 0 120
Water, Tap 2.37 0 7.11
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Meal Quantity Wt (g)
Oats, Dry Breakfast 0.25 cup(s) 39 151.71
protein Breakfast 36 gram(s) 36 140
berries Breakfast 129 gram(s) 129 70.55
Water, Tap Breakfast 8 fluid ounce(s) 237 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Morning
Snack
4 ounce(s) 113.4 187.11
Rice, White, Long Grain, Boiled Morning
Snack
1 cup(s) 158 205.4
Water, Tap Morning
Snack
8 fluid ounce(s) 237 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Lunch 4 ounce(s) 113.4 187.11
Potatoes, Sweet, Baked, Peeled Lunch 3.9999999999999996
ounce(s)
113.4 102.06
Broccoli Lunch 1 cup(s) 91 30.94
Water, Tap Lunch 8 fluid ounce(s) 237 0
skip meal Afternoon
Snack
1 gram(s) 1 0
CHIPOTLE Carnitas (Pork) Dinner 6.01 ounce(s) 170.38 285.48
Beans, Black, Boiled Dinner 1 cup(s) 172 227.04
Rice, Spanish Dinner 1 cup(s) 243 211.41
Water, Tap Dinner 8 fluid ounce(s) 237 0
CABOT Yogurt, Greek Style, Plain Evening 1 item(s) 226 150
Total 2491.89 16.89 405.37
10/14/2013
Item Name Kcal
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Protein (g) Carb (g) Fat (g)
Oats, Dry 6.59 25.85 2.69 0.47
protein 27 2 2.5 1.5
berries 1.01 218.7 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
35.18 0 4.05 1.15
Rice, White, Long Grain, Boiled 4.25 44.51 0.44 0.12
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
35.18 0 4.05 1.15
Potatoes, Sweet, Baked, Peeled 2.28 23.48 0.17 0.04
Broccoli 2.57 6.04 0.34 0.04
Water, Tap 0 0 0 0
skip meal 0 0 0 0
CHIPOTLE Carnitas (Pork) 40.57 1.5 12.02 3.76
Beans, Black, Boiled 15.24 40.78 0.93 0.24
Rice, Spanish 4.67 40.68 3.65 0.52
Snack
berries Evening
Snack
127.01 gram(s) 127.01 69.46
Water, Tap Evening
Snack
8 fluid ounce(s) 237 0
Total 2917.59 2018.25
Item Name Sat Fat (g)
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Mono Fat (g) Poly Fat (g) Trans Fat (g)
Oats, Dry 0.85 0.99 0 0
protein 0 0 0 70
berries 0 0 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
1.41 0.87 0 96.39
Rice, White, Long Grain, Boiled 0.14 0.12 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
1.41 0.87 0 96.39
Potatoes, Sweet, Baked, Peeled 0 0.07 0 0
Broccoli 0.01 0.03 0 0
Water, Tap 0 0 0 0
skip meal 0 0 0 0
CHIPOTLE Carnitas (Pork) 0 0 0 105.17
Beans, Black, Boiled 0.08 0.4 0 0
Rice, Spanish 1.15 1.72 0 0
Water, Tap 0 0 0 0
CABOT Yogurt, Greek Style, Plain 22 11 5 3
berries 0.99 215.32 0 0
Water, Tap 0 0 0 0
Total 197.51 629.86 35.83 11.98
Item Name Chol (mg)
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Omega-6 (g) Omega-3 (g) Diet Fiber (g)
Oats, Dry 0.95 0.04 4.13 0.7
protein 0 0 0 3
berries 0 0 3.02 11.09
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.67 0.03 0 0
Rice, White, Long Grain, Boiled 0.1 0.02 0.63 0.08
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.67 0.03 0 0
Potatoes, Sweet, Baked, Peeled 0.07 0 3.74 7.35
Broccoli 0.02 0.02 2.37 1.55
Water, Tap 0 0 0 0
skip meal 0 0 0 0
CHIPOTLE Carnitas (Pork) 0 0 0 0
Beans, Black, Boiled 0.22 0.18 14.96 1.89
Rice, Spanish 1.52 0.19 2.67 7.19
Water, Tap 0 0 0 0
CABOT Yogurt, Greek Style, Plain 0 0 0 35
berries 0 0 0 0
Water, Tap 0 0 0 0
Total 5.04 5.08 0 402.95
Item Name Sugar (g)
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Water (L) Alcohol (g) Thiamin (mg)
Oats, Dry 0 0 0.3 0.05
protein 0 0 0 0
berries 0 0 0 0
Water, Tap 0.24 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.07 0 0.08 0
Rice, White, Long Grain, Boiled 0.11 0 0.26 0.02
Water, Tap 0.24 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.07 0 0.08 0
Potatoes, Sweet, Baked, Peeled 0.09 0 0.12 0.12
Broccoli 0.08 0 0.06 0.11
Water, Tap 0.24 0 0 0
skip meal 0 0 0 0
CHIPOTLE Carnitas (Pork) 0 0 0 0
Beans, Black, Boiled 0.11 0 0.42 0.1
Rice, Spanish 0.19 0 0.22 0.11
Water, Tap 0 0 0 0
CABOT Yogurt, Greek Style, Plain 0 0 0 11
berries 0 0 2.98 10.91
Water, Tap 0 0 0 0
Total 4.2 0.53 34.51 54.76
Item Name Ribo (mg)
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Niacin (mg) Vit B6 (mg) Vit B12 (!g)
Oats, Dry 0.37 0.05 0 21.84
protein 0 0 0 0
berries 0 0 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
15.55 0.68 0.39 4.54
Rice, White, Long Grain, Boiled 2.33 0.15 0 153.26
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
15.55 0.68 0.39 4.54
Potatoes, Sweet, Baked, Peeled 1.69 0.32 0 6.8
Broccoli 0.58 0.16 0 57.33
Water, Tap 0 0 0 0
skip meal 0 0 0 0
CHIPOTLE Carnitas (Pork) 0 0 0 0
Beans, Black, Boiled 0.87 0.12 0 256.28
Rice, Spanish 2.96 0.31 0 89.91
Water, Tap 0.24 0 0 0
CABOT Yogurt, Greek Style, Plain 0 0 0 0
berries 0 0 0 0
Water, Tap 0.24 0 0 0
Total 1.91 0 1.54 0.52
Item Name Fol (DFE) (!g)
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Vit C
(mg)
Vit D (ug)
(!g)
Vit A (RAE)
(!g)
Oats, Dry 0 0 0 0
protein 0 0 0 0
berries 0 0 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0 0.11 6.8 23.81
Rice, White, Long Grain, Boiled 0 0 0 0
Water, Tap 0 0 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0 0.11 6.8 23.81
Potatoes, Sweet, Baked, Peeled 22.23 0 1089.76 21792.85
Broccoli 81.17 0 28.21 566.93
Water, Tap 0 0 0 0
skip meal 0 0 0 0
CHIPOTLE Carnitas (Pork) 0 0 1329.85 150.25
Beans, Black, Boiled 0 0 0 10.32
Rice, Spanish 26.49 0 17.01 1137.19
Water, Tap 0 0 0 0
CABOT Yogurt, Greek Style, Plain 0 0 0 0
berries 0 0 0 0
Water, Tap 0 0 0 0
Total 39.9 2.46 0.77 594.5
Item Name
Vit A (IU)
(IU)
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Alpha-T (mg) Calcium (mg) Iron (mg)
Oats, Dry 0 21.06 1.84 69.03
protein 0 0 0 0
berries 0 0 0 0
Water, Tap 0 7.11 0 2.37
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.31 17.01 1.18 32.89
Rice, White, Long Grain, Boiled 0.06 15.8 1.9 18.96
Water, Tap 0 7.11 0 2.37
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.31 17.01 1.18 32.89
Potatoes, Sweet, Baked, Peeled 0.81 43.09 0.78 30.62
Broccoli 0.71 42.77 0.66 19.11
Water, Tap 0 7.11 0 2.37
skip meal 0 0 0 0
CHIPOTLE Carnitas (Pork) 0 30.05 2.16 0
Beans, Black, Boiled 0 46.44 3.61 120.4
Rice, Spanish 1.8 77.76 3.13 36.45
Water, Tap 0 0 0 0
CABOT Yogurt, Greek Style, Plain 2.4 0 60.06 200
berries 0 0 0 0
Water, Tap 0 0 0 0
Total 132.29 0.23 2538.49 23905.16
Item Name Magn (mg)
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Potas (mg) Zinc (mg) Sodium (mg)
Oats, Dry 167.31 1.55 0.78
protein 0 0 0
berries 0 0 0
Water, Tap 2.37 0 7.11
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
290.3 1.13 83.92
Rice, White, Long Grain, Boiled 55.3 0.77 1.58
Water, Tap 2.37 0 7.11
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
290.3 1.13 83.92
Potatoes, Sweet, Baked, Peeled 538.64 0.36 40.82
Broccoli 287.56 0.37 30.03
Water, Tap 2.37 0 7.11
skip meal 0 0 0
CHIPOTLE Carnitas (Pork) 0 0 811.35
Beans, Black, Boiled 610.6 1.93 1.72
Rice, Spanish 468.99 0.83 699.84
Water, Tap 0 7.11 0 2.37
CABOT Yogurt, Greek Style, Plain 0 400 1.08 0
berries 0 0 0 0
Water, Tap 0 7.11 0 2.37
Total 3.99 746.54 17.53 372.19
Item Name
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Meal Quantity Wt (g)
Rice, White, Long Grain, Boiled Breakfast 2 cup(s) 316 410.8
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
Breakfast 20.01 ounce(s) 567.27 283.64
Water, Tap Breakfast 20.01 fluid ounce(s) 592.8 0
Turkey, Light Meat, Meat Only, Roasted Breakfast 7.01 ounce(s) 198.73 312.01
Kale Morning Snack 0.3 cup(s) 20.1 10.05
Blueberries Morning Snack 1 cup(s) 145 82.65
Oats, Dry Morning Snack 1 cup(s) 156 606.84
Water, Tap Morning Snack 20.01 fluid ounce(s) 592.8 0
Beans, Black, Boiled Lunch 1 cup(s) 172 227.04
Broccoli Lunch 1 cup(s) 91 30.94
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Lunch 5 ounce(s) 141.75 233.88
Water, Tap Lunch 20.01 fluid ounce(s) 592.8 0
Almonds, Slivered Afternoon Snack 0.5 cup(s) 54 310.5
Blueberries Afternoon Snack 1 cup(s) 145 82.65
Water, Tap Afternoon Snack 20.01 fluid ounce(s) 592.8 0
Water, Tap 2.37 0 7.11
CABOT Yogurt, Greek Style, Plain 0 0 120
berries 0 0 0
Water, Tap 2.37 0 7.11
Total 2720.85 8.08 1909.5
10/22/2013
Item Name Kcal
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Protein (g) Carb (g) Fat (g)
Rice, White, Long Grain, Boiled 8.5 89.02 0.88 0.24
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
18.72 27.23 11.23 7.13
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 59.42 0 6.4 2.05
Kale 0.66 2.01 0.14 0.02
Blueberries 1.07 21.01 0.48 0.04
Oats, Dry 26.35 103.38 10.76 1.9
Water, Tap 0 0 0 0
Beans, Black, Boiled 15.24 40.78 0.93 0.24
Broccoli 2.57 6.04 0.34 0.04
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
43.97 0 5.06 1.43
Water, Tap 0 0 0 0
Almonds, Slivered 11.46 11.7 26.69 2.01
Quinoa, Cooked Dinner 2 cup(s) 370 444
MILESTONE'S Side, Portabello and
Button Mushrooms, Sauteed
Dinner 4.01 ounce(s) 113.68 154.02
Flatfish, Raw Dinner 4 ounce(s) 113.39 79.37
Water, Tap Dinner 20.01 fluid ounce(s) 592.8 0
Potatoes, Sweet, Baked, Peeled Evening Snack 2.01 cup(s) 402 361.8
Water, Tap Evening Snack 20.01 fluid ounce(s) 592.8 0
Total 6562.7 3630.19
Item Name Sat Fat (g)
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Mono Fat (g) Poly Fat (g) Trans Fat (g)
Rice, White, Long Grain, Boiled 0.28 0.24 0 0
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
3.18 0.41 0.48 45.38
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 1.11 1.71 0 137.12
Kale 0.01 0.07 0 0
Blueberries 0.07 0.21 0 0
Oats, Dry 3.4 3.95 0 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.08 0.4 0 0
Broccoli 0.01 0.03 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
1.76 1.09 0 120.49
Blueberries 1.07 21.01 0.48 0.04
Water, Tap 0 0 0 0
Quinoa, Cooked 16.28 78.81 7.1 0
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
2.57 5.13 13.2 2.93
Flatfish, Raw 14.07 0 2.19 0.5
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 8.08 83.25 0.6 0.14
Water, Tap 0 0 0 0
Total 230.03 489.38 86.49 18.71
Item Name Chol (mg)
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Omega-6 (g) Omega-3 (g) Diet Fiber (g)
Rice, White, Long Grain, Boiled 0.2 0.04 1.26 0.16
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.35 0.05 0 28.7
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 1.13 0.02 0 0
Kale 0.03 0.04 0.4 0.44
Blueberries 0.13 0.08 3.48 14.44
Oats, Dry 3.78 0.17 16.54 2.81
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.22 0.18 14.96 1.89
Water, Tap 0 0 0 0
Almonds, Slivered 16.68 6.52 0.01 0
Blueberries 0.07 0.21 0 0
Water, Tap 0 0 0 0
Quinoa, Cooked 0 0 0 0
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0.07 7.33
Flatfish, Raw 0.61 0.42 0 51.03
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 0 0.26 0 0
Water, Tap 0 0 0 0
Total 27.25 15.53 0.56 361.35
Item Name Sugar (g)
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Water (L) Alcohol (g) Thiamin (mg)
Rice, White, Long Grain, Boiled 0.22 0 0.52 0.04
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.51 0 0.22 1.05
Water, Tap 0.59 0 0 0
Turkey, Light Meat, Meat Only, Roasted 0.13 0 0 0.26
Kale 0.02 0 0.02 0.03
Blueberries 0.12 0 0.05 0.06
Oats, Dry 0.01 0 1.19 0.22
Broccoli 0.02 0.02 2.37 1.55
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.84 0.04 0 0
Water, Tap 0 0 0 0
Almonds, Slivered 6.51 0 6.59 2.1
Blueberries 0.13 0.08 3.48 14.44
Water, Tap 0 0 0 0
Quinoa, Cooked 0 0 10.36 0
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 1.1 1.1
Flatfish, Raw 0 0 0 0
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 0.24 0.02 13.27 26.05
Water, Tap 0 0 0 0
Total 13.57 0.75 73.81 93.68
Item Name Ribo (mg)
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Water, Tap 0.59 0 0 0
Beans, Black, Boiled 0.11 0 0.42 0.1
Broccoli 0.08 0 0.06 0.11
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.09 0 0.1 0
Water, Tap 0.59 0 0 0
Almonds, Slivered 0 0 0.11 0.55
Blueberries 0.12 0 0.05 0.06
Water, Tap 0.59 0 0 0
Quinoa, Cooked 0.26 0 0.4 0.41
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0 0
Flatfish, Raw 0.1 0 0 0.02
Water, Tap 0.59 0 0 0
Potatoes, Sweet, Baked, Peeled 0.3 0 0.43 0.43
Water, Tap 0.59 0 0 0
Total 5.64 0 3.58 3.32
Item Name Niacin(mg) Vit B6 (mg) Vit B12 (!g) Fol (DFE) (!g)
Rice, White, Long Grain, Boiled 4.66 0.29 0 306.52
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.52 0.22 3.01 28.36
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 13.59 1.07 0.74 11.92
Kale 0.2 0.05 0 5.83
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Alpha-T (mg) Calcium (mg) Iron (mg)
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 0 0.4 0 0
Kale 24.12 0 154.57 3090.58
Blueberries 14.06 0 4.35 78.3
Oats, Dry 0 0 0 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0 0 0 10.32
Broccoli 81.17 0 28.21 566.93
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0 0.14 8.5 29.77
Water, Tap 0 0 0 0
Almonds, Slivered 0 0 0 0.54
Blueberries 14.06 0 4.35 78.3
Water, Tap 0 0 0 0
Quinoa, Cooked 0 0 0 18.5
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0 0
Flatfish, Raw 0 3.17 11.34 37.42
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 78.79 0 3863.22 77256.36
Water, Tap 0 0 0 0
Total 213.35 10.52 4386.54 82244.83
Item Name Magn (mg)
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Rice, White, Long Grain, Boiled 0.13 31.6 3.79 37.92
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.17 680.73 0.11 62.4
Water, Tap 0 17.78 0 5.93
Turkey, Light Meat, Meat Only, Roasted 0 37.76 2.68 55.64
Kale 0 27.13 0.34 6.83
Blueberries 0.83 8.7 0.41 8.7
Oats, Dry 0 84.24 7.36 276.12
Water, Tap 0 17.78 0 5.93
Beans, Black, Boiled 0 46.44 3.61 120.4
Broccoli 0.71 42.77 0.66 19.11
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.38 21.26 1.47 41.11
Water, Tap 0 17.78 0 5.93
Almonds, Slivered 14.16 142.56 2.01 144.72
Blueberries 0.83 8.7 0.41 8.7
Water, Tap 0 17.78 0 5.93
Quinoa, Cooked 2.33 62.9 5.51 236.8
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0 0
Flatfish, Raw 0.71 23.81 0.2 20.41
Water, Tap 0 17.78 0 5.93
Potatoes, Sweet, Baked, Peeled 2.85 152.76 2.77 108.54
Water, Tap 0 17.78 0 5.93
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Potas (mg) Zinc (mg) Sodium (mg)
Rice, White, Long Grain, Boiled 110.6 1.55 3.16
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
794.18 2.72 266.62
Water, Tap 5.93 0 17.78
Turkey, Light Meat, Meat Only, Roasted 606.13 4.05 127.19
Kale 89.85 0.09 8.64
Blueberries 111.65 0.23 1.45
Oats, Dry 669.24 6.19 3.12
Water, Tap 5.93 0 17.78
Beans, Black, Boiled 610.6 1.93 1.72
Broccoli 287.56 0.37 30.03
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
362.88 1.42 104.89
Water, Tap 5.93 0 17.78
Almonds, Slivered 380.7 1.66 0.54
Blueberries 111.65 0.23 1.45
Water, Tap 5.93 0 17.78
Quinoa, Cooked 636.4 4.03 25.9
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 117.35
Flatfish, Raw 181.42 0.36 335.63
Water, Tap 5.93 0 17.78
Total 23.1 1478.07 31.36 1182.97
Item Name
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kCal Consumed kCal Burned
10/13/2013 2222 0 2222
10/14/2013 2018 0 2018
10/22/2013 3630 0 3630
Total: 7870 0 7870
Potatoes, Sweet, Baked, Peeled 1909.5 1.29 144.72
Water, Tap 5.93 0 17.78
Total 6897.93 26.13 1279.12
Energy Balance
10/13/2013, 10/14/2013, 10/15/2013
Date Net kCal
8/13/2019 FrameS WBfinal
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Daily Caloric Summary kcal
Recommended: 4112
Average Intake: 2623
Average Expenditure: 0
Average Net Gain/Loss: 2623
Appendix C
DRI
GOALS
vs. 3-
DAY
DIET
RECORD
NUTRIENT UNIT
DRI GOALS WB1 3-day Analysis
RDA/AI UL Intake
Intake vs.Goal (%)
Deficient120%
Water L 3.7 0 1.98 54%
Kcals Kcals 4112 0 2218 54%
MACRONUTRIENTS
PROTEIN g 80 0 221 276%
CHO g 463 0 632 137%
Fiber g 76 0 33.12 44%
LIPIDS g 91 0 48 53%
Saturated g 46 0 15 33%
EFA: n-6 g 17 0 7.25 43%
EFA: n-3 g 1.6 0 0.41 26%
VITAMINS
Thiamin mg 1.2 0 1.8 150%
Riboflavin mg 1.3 0 0.96 74%
Niacin mg 16 30 42.36 265%
B6 mg 1.3 80 2.58 198%
B12 mcg 2.4 0 2.28 95%
Folate mcg 400 800 451.27 113%
Vitamin C mg 90 1800 116.32 129%
Vitamin D mcg 15 50 0.92 6%Vitamin A(RAE) mcg 900 2800 1688.1 188%
Vitamin E mcg 15 800 7.05 47%
MINERALS
Calcium mg 1000 2500 642.36 64%
Iron mg 8 45 18.26 228%
Magnesium mg 400 350 461.25 115%
Potassium mg 4700 0 2779.05 59%
Zinc mg 11 34 13.01 118%
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DRI
Energy
Kilocalories 4112.0 kcal
Protein 79.83 g Daily requirement based on grams per kilogram of body
weight
Carbohydrate 668.20 - 462.60 g 45%-65% of kilocalories
Sodium mg 1500 2300 1146.29 76%
Appendix D
steven frame [email protected] Printed: 10/29/2013
3-Day Average
DRI Report
Profile
Active Profile: Steven Frame
Height: 6 ft. 3 inches
Weight: 220 lbs.
Age: 26 years
BMI: 27.5
Gender: Male
Pregnancy: Not Pregnant
Activity Level: VeryActive
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient
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Fat, Total 159.91 - 91.38 g No recommendation
Fat
Saturated Fat < 45.7 g Less than 10% of calories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans FattyAcid * No recommendation
Cholesterol < 300.0 mg Less than 300.0 mg recommended
Essential Fatty Acids
Omega-6 Linoleic 17.00 g
Omega-3 Linolenic 1.60 g
Carbohydrates
Dietary Fiber, Total 38.0 g
Sugar, Total * No recommendation
Other
Water 3.70 L
Alcohol * No recommendation
Vitamins
Thiamin 1.20 mg
Riboflavin 1.30 mg
Niacin 16.00 mg
Vitamin B6 1.30 mg
Vitamin B12 2.40 !g
Folate (DFE) 400.00 !g
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Vitamin C 90.00 mg
Vitamin D (ug) 15.00 !g DRI Adequate Intake
Vitamin A (RAE) 900.00 !g
Vitamin A (IU) 3000.00 IU
Alpha-Tocopherol 15.00 mg
Minerals
Calcium 1000.00 mg DRI Adequate Intake
Iron 8.00 mg
Magnesium 400.00 mg
Potassium 4700.00 mg DRI Adequate Intake
Zinc 11.00 mg
Sodium 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/20/2013, 10/21/2013, 10/22/2013
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Recommended
Carbs 45%-65% 1850-2673 kCal 56% 2181 kCal
Protein 10%-35% 411-1439 kCal 23% 891 kCal
Fats 20%-35% 822-1439 kCal 23% 913 kCal
Alcohol 0% 0 kCal 0% 0 kCal
Calories
2.0k
1.8k
1.6k
1.4k
1.2k
1.0k
800
600
400
200
0.0
Actual
Recommended
Carbs Protein Fat Alcohol
Yours
Fat Breakdown
10/20/2013, 10/21/2013, 10/22/2013
Source of Fat
0% 25% 50% 75% 100%
| | | | |
Monounsaturated Fat 10%
Polyunsaturated Fat 5%
Saturated Fat 5%
Trans FattyAcid 0%
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Goal * Actual
Grains 10 oz. eq. tips 6.3 oz. eq. 63.4 %
Vegetables 4 cup eq. tips 2.2 cup eq. 56.1 %
Fruits 2.5 cup eq. tips 3 cup eq. 121.4 %
Dairy 3 cup eq. tips 3.4 cup eq. 112 %
Protein Foods 7 oz. eq. tips 20.6 oz. eq. 293.8 %
Empty Calories 648 kcal tips 310.4 kcal 47.9 %
Magnesium 400.00 mg 1294.08 mg 324%
Potassium 4700.00 mg 8117.49 mg 173%
Zinc 11.00 mg 33.25 mg 302%
Sodium 1500.00 mg 1454.42 mg 97%
MyPlate Analysis
10/20/2013, 10/21/2013, 10/22/2013
% Goal
Your results are based on a 4112 calorie pattern.
Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains.
Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3 cups
weeklyOrange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 6 cups weekly Other Vegetables = 7 cups weekly
Oils: Aim for 11 teaspoons of oil a day.
* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends
more than 3,200 calories per day for you, talk
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Meal Quantity Wt (g)
Yogurt, Plain, Non Fat (13 grams protein
per 8 ounces)
Breakfast 1 cup(s) 245 137.2
Oats, Dry Breakfast 1 cup(s) 156 606.84
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
Breakfast 16.01 fluid ounce(s) 488.31 244.15
Blueberries Breakfast 2.01 cup(s) 291.45 166.13
Water, Tap Breakfast 20.01 fluid ounce(s) 592.8 0
Salmon, Atlantic, Wild, Raw Morning
Snack
4 ounce(s) 113.39 161.01
Oil, Olive Morning
Snack
2.01 tablespoon(s) 27.14 239.87
Water, Tap Morning
Snack
18.01 fluid ounce(s) 533.55 0
Bread, Whole Wheat, Prepared MorningSnack
2 slice(s) 92 255.76
Quinoa, Cooked Lunch 2.01 cup(s) 371.85 446.22
Beans, Black, Boiled Lunch 1.01 cup(s) 173.72 229.31
Water, Tap Lunch 18.01 fluid ounce(s) 533.55 0
to your instructor for guidance on how to use MyPlate.
** CAUTION! Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Intake Spreadsheet10/20/2013
Item Name Kcal
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Water, Tap 0 0 0 0
Bread, Whole Wheat, Prepared 7.73 47.29 4.97 0.73
Quinoa, Cooked 16.36 79.2 7.14 0
Beans, Black, Boiled 15.39 41.19 0.94 0.24
Water, Tap 0 0 0 0
Almonds, Honey Roasted, Unblanched 2.62 4.02 7.19 0.68
Water, Tap 0 0 0 0
Beans, Black, Boiled 30.48 81.56 1.86 0.48
water 0 0 0 0
Mushrooms, Shiitake, Dried 24.44 192.3 2.53 0.57
Flatfish, Raw 14.07 0 2.19 0.5
Oil, Olive 0 0 27.14 3.75
Blueberries 1.07 21.01 0.48 0.04
water 0 0 0 0
Total 193.32 654.44 110.58 20.26
Item Name Mono at (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
0.12 0.01 0 4.9
Oats, Dry 3.4 3.95 0 0
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
2.73 0.36 0.42 39.06
Blueberries 0.14 0.43 0 0
Water, Tap 0 0 0 0
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Omega-6 (g) Omega-3 (g) Diet Fiber (g)
Yogurt, Plain, Non Fat (13 grams protein per8 ounces)
0.01 0 0 18.82
Oats, Dry 3.78 0.17 16.54 2.81
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.3 0.04 0 24.71
Salmon, Atlantic, Wild, Raw 2.38 2.88 0 62.36
Oil, Olive 19.8 2.86 0 0
Water, Tap 0 0 0 0
Bread, Whole Wheat, Prepared 1.07 2.7 0 0
Quinoa, Cooked 0 0 0 0
Beans, Black, Boiled 0.08 0.4 0 0
Water, Tap 0 0 0 0
Almonds, Honey Roasted, Unblanched 4.67 1.51 0 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.16 0.79 0 0
water 0 0 0 0
Mushrooms, Shiitake, Dried 0.81 0.39 0 0
Flatfish, Raw 0.61 0.42 0 51.03
Oil, Olive 19.8 2.86 0 0
Blueberries 0.07 0.21 0 0
water 0 0 0 0
Total 55.83 19.77 0.42 157.35
Item Name Sugar (g)
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Water (L) Alcohol (g) Thiamin (mg)
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
0.21 0 0.12 0.57
Oats, Dry 0.01 0 1.19 0.22
Blueberries 0.26 0.17 6.99 29.03
Water, Tap 0 0 0 0
Salmon, Atlantic, Wild, Raw 0.2 0.33 0 0
Oil, Olive 2.65 0.21 0 0
Water, Tap 0 0 0 0
Bread, Whole Wheat, Prepared 2.41 0.29 5.52 3.53
Quinoa, Cooked 0 0 10.41 0
Beans, Black, Boiled 0.22 0.18 15.11 1.91
Water, Tap 0 0 0 0
Almonds, Honey Roasted, Unblanched 1.46 0.05 1.97 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.43 0.36 29.93 3.78
water 0 0 0 0
Mushrooms, Shiitake, Dried 0.35 0.03 29.34 5.64
Flatfish, Raw 0 0 0 0
Oil, Olive 2.65 0.21 0 0
Blueberries 0.13 0.08 3.48 14.44
water 0 0 0 0
Total 14.84 2.14 119.3 104.66
Item Name Ribo (mg)
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Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.44 0 0.19 0.9
Blueberries 0.25 0 0.11 0.12
Water, Tap 0.59 0 0 0
Salmon, Atlantic, Wild, Raw 0.08 0 0.26 0.43
Oil, Olive 0 0 0 0
Water, Tap 0.53 0 0 0
Bread, Whole Wheat, Prepared 0.03 0 0.28 0.21
Quinoa, Cooked 0.27 0 0.4 0.41
Beans, Black, Boiled 0.11 0 0.42 0.1
Water, Tap 0.53 0 0 0
Almonds, Honey Roasted, Unblanched 0 0 0.02 0.14
Water, Tap 0.47 0 0 0
Beans, Black, Boiled 0.23 0 0.84 0.2
water 0 0 0 0
Mushrooms, Shiitake, Dried 0.02 0 0 3.24
Flatfish, Raw 0.1 0 0 0.02
Oil, Olive 0 0 0 0
Blueberries 0.12 0 0.05 0.06
water 0 0 0 0
Total 3.99 0 3.87 6.63
Item Name Niacin(mg) Vit B6 (mg) Vit B12 (!g) Fol (DFE) (!g)
Yogurt, Plain, Non Fat (13 grams protein per 0.3 0.13 1.49 29.4
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Alpha-T (mg) Calcium (mg) Iron (mg)
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
0 487.55 0.22 46.55
Oats, Dry 0 84.24 7.36 276.12
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.15 585.97 0.1 53.71
Blueberries 1.66 17.49 0.82 17.49
Water, Tap 0 17.78 0 5.93
Salmon, Atlantic, Wild, Raw 0 13.61 0.91 32.88
Oil, Olive 3.89 0.27 0.15 0
Water, Tap 0 16.01 0 5.34
Bread, Whole Wheat, Prepared 0.7 30.36 2.85 74.52
Quinoa, Cooked 2.34 63.21 5.54 237.98
Beans, Black, Boiled 0 46.9 3.65 121.6
Water, Tap 0 16.01 0 5.34
Almonds, Honey Roasted, Unblanched 0 37.87 0.41 34.56
Water, Tap 0 14.23 0 4.74
Beans, Black, Boiled 0 92.88 7.22 240.8
water 0 0 0 0
Mushrooms, Shiitake, Dried 0 28.07 4.39 336.79
Flatfish, Raw 0.71 23.81 0.2 20.41
Oil, Olive 3.89 0.27 0.15 0
Total 54.55 18.99 311.51 1315.8
Item Name Magn (mg)
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Potas (mg) Zinc (mg) Sodium (mg)
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
624.75 2.38 188.65
Oats, Dry 669.24 6.19 3.12
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
683.63 2.34 229.5
Blueberries 224.42 0.47 2.91
Water, Tap 5.93 0 17.78
Salmon, Atlantic, Wild, Raw 555.61 0.73 49.89
Oil, Olive 0.27 0 0.54
Water, Tap 5.34 0 16.01
Bread, Whole Wheat, Prepared 288.88 1.38 318.32
Quinoa, Cooked 639.58 4.05 26.03
Beans, Black, Boiled 616.71 1.95 1.74
Water, Tap 5.34 0 16.01
Almonds, Honey Roasted, Unblanched 80.64 0.37 18.72
Water, Tap 4.74 0 14.23
Beans, Black, Boiled 1221.2 3.85 3.44
water 0 0 0
Mushrooms, Shiitake, Dried 3913.93 19.54 33.17
Blueberries 0.83 8.7 0.41 8.7
water 0 0 0 0
Total 14.18 1585.23 34.38 1523.47
Item Name
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Meal Quantity Wt (g)
Juice, Orange Breakfast 8 fluid ounce(s) 248 111.6
KELLOGG'S CORN FLAKES Cereal Breakfast 2 cup(s) 56 200
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
Breakfast 20 fluid ounce(s) 610 305
Water, Tap Breakfast 20.01 fluid
ounce(s)
592.8 0
Bread, White Morning Snack 2 slice(s) 50 132.5
Mustard,Yellow Morning Snack 2 teaspoon(s) 10 6.7
COKE Diet Cherry Cola Soda Morning Snack 8 fluid ounce(s) 240 0.5
Turkey, Light Meat, Meat Only, Roasted Morning Snack 5.01 ounce(s) 142.03 222.99
Blueberries Lunch 1 cup(s) 145 82.65
Almonds, Slivered Lunch 0.3 cup(s) 32.4 186.3
Oil, Olive Lunch 2 tablespoon(s) 27 238.68
Water, Tap Lunch 20.01 fluid
ounce(s)
592.8 0
Kale Afternoon
Snack
0.3 cup(s) 20.1 10.05
Blueberries Afternoon 1 cup(s) 145 82.65
Flatfish, Raw 181.42 0.36 335.63
Oil, Olive 0.27 0 0.54
Blueberries 111.65 0.23 1.45
water 0 0 0
Total 9833.54 43.85 1277.69
10/21/2013
Item Name Kcal
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Protein (g) Carb (g) Fat (g)
Juice, Orange 1.74 25.79 0.5 0.06
KELLOGG'S CORN FLAKES Cereal 4 48 0 0
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
20.13 29.28 12.08 7.67
Water, Tap 0 0 0 0
Bread, White 4.58 24.53 1.59 0.35
Mustard, Yellow 0.44 0.53 0.4 0.02
COKE Diet Cherry Cola Soda 0 0.1 0 0
Turkey, Light Meat, Meat Only, Roasted 42.47 0 4.57 1.46
Blueberries 1.07 21.01 0.48 0.04
Snack
Oats, Dry Afternoon
Snack
2 cup(s) 312 1213.68
Water, Tap Afternoon
Snack
20.01 fluid
ounce(s)
592.8 0
Beans, Black, Boiled Dinner 1 cup(s) 172 227.04
Broccoli Dinner 1 cup(s) 91 30.94
Salmon, Atlantic, Wild, Raw Dinner 11 ounce(s) 311.82 442.78
Water, Tap Dinner 20.01 fluid
ounce(s)
592.8 0
Blueberries Evening Snack 1 cup(s) 145 82.65
Yogurt, Plain, Non Fat (13 grams protein
per 8 ounces)
Evening Snack 2.01 cup(s) 492.45 275.77
Total 5620.99 3852.49
Item Name Sat Fat (g)
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Almonds, Slivered 6.88 7.02 16.01 1.21
Oil, Olive 0 0 27 3.73
Water, Tap 0 0 0 0
Kale 0.66 2.01 0.14 0.02
Blueberries 1.07 21.01 0.48 0.04
Oats, Dry 52.7 206.76 21.53 3.8
Water, Tap 0 0 0 0
Beans, Black, Boiled 15.24 40.78 0.93 0.24
Broccoli 2.57 6.04 0.34 0.04
Salmon, Atlantic, Wild, Raw 61.87 0 19.77 3.06
Water, Tap 0 0 0 0
Blueberries 1.07 21.01 0.48 0.04
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
28.22 37.82 0.89 0.57
Total 244.69 491.71 107.18 22.34
Item Name Mono at (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Juice, Orange 0.09 0.1 0 0
KELLOGG'S CORN FLAKES Cereal 0 0 0 0
Milk, Reduced Fat, Fluid, 2% Milkfat w/Added Vitamin A & Vitamin D
3.42 0.45 0.52 48.8
Water, Tap 0 0 0 0
Bread, White 0.3 0.8 0.01 0
Mustard, Yellow 0.26 0.1 0 0
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Omega-6 (g) Omega-3 (g) Diet Fiber (g)
Juice, Orange 0.07 0.03 0.5 20.83
KELLOGG'S CORN FLAKES Cereal 0 0 2 4
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.38 0.05 0 30.87
COKE Diet Cherry Cola Soda 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 0.8 1.22 0 98
Blueberries 0.07 0.21 0 0
Almonds, Slivered 10.01 3.91 0.01 0
Oil, Olive 19.7 2.84 0 0
Water, Tap 0 0 0 0
Kale 0.01 0.07 0 0
Blueberries 0.07 0.21 0 0
Oats, Dry 6.8 7.91 0 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.08 0.4 0 0
Broccoli 0.01 0.03 0 0
Salmon, Atlantic, Wild, Raw 6.56 7.92 0 171.5
Water, Tap 0 0 0 0
Blueberries 0.07 0.21 0 0
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
0.24 0.02 0 9.85
Total 48.47 26.4 0.54 328.15
Item Name Sugar (g)
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Water (L) Alcohol (g) Thiamin (mg)
Juice, Orange 0.22 0 0.22 0.07
Water, Tap 0 0 0 0
Bread, White 0.71 0.08 1.35 2.54
Mustard, Yellow 0.04 0.05 0.33 0.09
COKE Diet Cherry Cola Soda 0 0 0 0.1
Turkey, Light Meat, Meat Only, Roasted 0.81 0.01 0 0
Blueberries 0.13 0.08 3.48 14.44
Almonds, Slivered 3.91 0 3.95 1.26
Oil, Olive 2.64 0.21 0 0
Water, Tap 0 0 0 0
Kale 0.03 0.04 0.4 0.44
Blueberries 0.13 0.08 3.48 14.44
Oats, Dry 7.56 0.35 33.07 5.62
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.22 0.18 14.96 1.89
Broccoli 0.02 0.02 2.37 1.55
Salmon, Atlantic, Wild, Raw 0.54 0.92 0 0
Water, Tap 0 0 0 0
Blueberries 0.13 0.08 3.48 14.44
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
0.02 0 0 37.82
Total 17.32 2.19 69.37 150.32
Item Name Ribo (mg)
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Niacin (mg) Vit B6 (mg) Vit B12 (!g)
Juice, Orange 0.99 0.1 0 74.4
KELLOGG'S CORN FLAKES Cereal 10 1 3 443.52
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.56 0.23 3.23 30.5
Water, Tap 0 0 0 0
Bread, White 2.39 0.04 0 85.5
Mustard, Yellow 0.05 0.01 0 0.7
COKE Diet Cherry Cola Soda 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 9.71 0.77 0.53 8.52
Blueberries 0.61 0.08 0 8.7
Almonds, Slivered 1.1 0.05 0 16.2
Oil, Olive 0 0 0 0
Water, Tap 0 0 0 0
Kale 0.2 0.05 0 5.83
Blueberries 0.61 0.08 0 8.7
Oats, Dry 3 0.37 0 174.72
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.87 0.12 0 256.28
Broccoli 0.58 0.16 0 57.33
Salmon, Atlantic, Wild, Raw 24.51 2.55 9.92 77.95
Water, Tap 0 0 0 0
Blueberries 0.61 0.08 0 8.7
Item Name Fol (DFE) (!g)
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Vit C
(mg)
Vit D (ug)
(!g)
Vit A (RAE)
(!g)
Juice, Orange 124 0 24.8 496
KELLOGG'S CORN FLAKES Cereal 12 2 254.61 1000
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
1.22 7.32 335.5 1159
Water, Tap 0 0 0 0
Bread, White 0 0 0 0.5
Mustard, Yellow 0.15 0 0.4 7.1
COKE Diet Cherry Cola Soda 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 0 0.28 0 0
Blueberries 14.06 0 4.35 78.3
Almonds, Slivered 0 0 0 0.32
Oil, Olive 0 0 0 0
Water, Tap 0 0 0 0
Kale 24.12 0 154.57 3090.58
Blueberries 14.06 0 4.35 78.3
Oats, Dry 0 0 0 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0 0 0 10.32
Broccoli 81.17 0 28.21 566.93
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
0.61 0.26 3 59.09
Total 56.39 5.94 19.68 1316.65
Item Name
Vit A (IU)
(IU)
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Alpha-T (mg) Calcium (mg) Iron (mg)
Juice, Orange 0.1 27.28 0.5 27.28
KELLOGG'S CORN FLAKES Cereal 0.07 0 16.24 5.04
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.18 732 0.12 67.1
Water, Tap 0 17.78 0 5.93
Bread, White 0.11 130 1.79 12.5
Mustard, Yellow 0.04 5.8 0.15 4.9
COKE Diet Cherry Cola Soda 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 0 26.99 1.92 39.77
Blueberries 0.83 8.7 0.41 8.7
Almonds, Slivered 8.5 85.54 1.21 86.83
Oil, Olive 3.87 0.27 0.15 0
Water, Tap 0 17.78 0 5.93
Kale 0 27.13 0.34 6.83
Blueberries 0.83 8.7 0.41 8.7
Oats, Dry 0 168.48 14.73 552.24
Salmon, Atlantic, Wild, Raw 0 0 37.42 124.73
Water, Tap 0 0 0 0
Blueberries 14.06 0 4.35 78.3
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
4.43 0 9.85 34.47
Total 289.29 9.61 858.4 6724.85
Item Name Magn (mg)
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85/102
Potas (mg) Zinc (mg) Sodium (mg)
Juice, Orange 496 0.12 2.48
KELLOGG'S CORN FLAKES Cereal 50 0.1 400
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
854 2.93 286.7
Water, Tap 5.93 0 17.78
Bread, White 57.5 0.42 245.5
Mustard, Yellow 13.8 0.06 113.5
COKE Diet Cherry Cola Soda 19 0 28
Turkey, Light Meat, Meat Only, Roasted 433.2 2.9 90.9
Blueberries 111.65 0.23 1.45
Almonds, Slivered 228.42 1 0.32
Oil, Olive 0.27 0 0.54
Water, Tap 5.93 0 17.78
Water, Tap 0 17.78 0 5.93
Beans, Black, Boiled 0 46.44 3.61 120.4
Broccoli 0.71 42.77 0.66 19.11
Salmon, Atlantic, Wild, Raw 0 37.42 2.49 90.43
Water, Tap 0 17.78 0 5.93
Blueberries 0.83 8.7 0.41 8.7
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
0 979.98 0.44 93.57
Total 16.06 2407.33 45.58 1175.81
Item Name
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Meal Quantity Wt (g)
Rice, White, Long Grain, Boiled Breakfast 2 cup(s) 316 410.8
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
Breakfast 20.01 ounce(s) 567.27 283.64
Water, Tap Breakfast 20.01 fluid ounce(s) 592.8 0
Turkey, Light Meat, Meat Only, Roasted Breakfast 7.01 ounce(s) 198.73 312.01
Kale Morning Snack 0.3 cup(s) 20.1 10.05
Blueberries Morning Snack 1 cup(s) 145 82.65
Oats, Dry Morning Snack 1 cup(s) 156 606.84
Water, Tap Morning Snack 20.01 fluid ounce(s) 592.8 0
Beans, Black, Boiled Lunch 1 cup(s) 172 227.04
Kale 89.85 0.09 8.64
Blueberries 111.65 0.23 1.45
Oats, Dry 1338.48 12.39 6.24
Water, Tap 5.93 0 17.78
Beans, Black, Boiled 610.6 1.93 1.72
Broccoli 287.56 0.37 30.03
Salmon, Atlantic, Wild, Raw 1527.92 2 137.2
Water, Tap 5.93 0 17.78
Blueberries 111.65 0.23 1.45
Yogurt, Plain, Non Fat (13 grams protein per
8 ounces)
1255.75 4.78 379.19
Total 7621 29.77 1806.45
10/22/2013
Item Name Kcal
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Broccoli Lunch 1 cup(s) 91 30.94
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Lunch 5 ounce(s) 141.75 233.88
Water, Tap Lunch 20.01 fluid ounce(s) 592.8 0
Almonds, Slivered Afternoon Snack 0.5 cup(s) 54 310.5
Blueberries Afternoon Snack 1 cup(s) 145 82.65
Water, Tap Afternoon Snack 20.01 fluid ounce(s) 592.8 0
Quinoa, Cooked Dinner 2 cup(s) 370 444
MILESTONE'S Side, Portabello and
Button Mushrooms, Sauteed
Dinner 4.01 ounce(s) 113.68 154.02
Flatfish, Raw Dinner 4 ounce(s) 113.39 79.37
Water, Tap Dinner 20.01 fluid ounce(s) 592.8 0
Potatoes, Sweet, Baked, Peeled Evening Snack 2.01 cup(s) 402 361.8
Water, Tap Evening Snack 20.01 fluid ounce(s) 592.8 0
Total 6562.7 3630.19
Item Name Protei (g) Carb (g) Fat (g) Sat Fat (g)
Rice, White, Long Grain, Boiled 8.5 89.02 0.88 0.24
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
18.72 27.23 11.23 7.13
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 59.42 0 6.4 2.05
Kale 0.66 2.01 0.14 0.02
Blueberries 1.07 21.01 0.48 0.04
Oats, Dry 26.35 103.38 10.76 1.9
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Water, Tap 0 0 0 0
Beans, Black, Boiled 15.24 40.78 0.93 0.24
Broccoli 2.57 6.04 0.34 0.04
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
43.97 0 5.06 1.43
Water, Tap 0 0 0 0
Almonds, Slivered 11.46 11.7 26.69 2.01
Blueberries 1.07 21.01 0.48 0.04
Water, Tap 0 0 0 0
Quinoa, Cooked 16.28 78.81 7.1 0
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
2.57 5.13 13.2 2.93
Flatfish, Raw 14.07 0 2.19 0.5
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 8.08 83.25 0.6 0.14
Water, Tap 0 0 0 0
Total 230.03 489.38 86.49 18.71
Item Name Mono at (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Rice, White, Long Grain, Boiled 0.28 0.24 0 0
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
3.18 0.41 0.48 45.38
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 1.11 1.71 0 137.12
Kale 0.01 0.07 0 0
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Blueberries 0.07 0.21 0 0
Oats, Dry 3.4 3.95 0 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.08 0.4 0 0
Broccoli 0.01 0.03 0 0
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
1.76 1.09 0 120.49
Water, Tap 0 0 0 0
Almonds, Slivered 16.68 6.52 0.01 0
Blueberries 0.07 0.21 0 0
Water, Tap 0 0 0 0
Quinoa, Cooked 0 0 0 0
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0.07 7.33
Flatfish, Raw 0.61 0.42 0 51.03
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 0 0.26 0 0
Water, Tap 0 0 0 0
Total 27.25 15.53 0.56 361.35
Item Name Omeg -6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)
Rice, White, Long Grain, Boiled 0.2 0.04 1.26 0.16
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.35 0.05 0 28.7
Water, Tap 0 0 0 0
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Turkey, Light Meat, Meat Only, Roasted 1.13 0.02 0 0
Kale 0.03 0.04 0.4 0.44
Blueberries 0.13 0.08 3.48 14.44
Oats, Dry 3.78 0.17 16.54 2.81
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.22 0.18 14.96 1.89
Broccoli 0.02 0.02 2.37 1.55
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.84 0.04 0 0
Water, Tap 0 0 0 0
Almonds, Slivered 6.51 0 6.59 2.1
Blueberries 0.13 0.08 3.48 14.44
Water, Tap 0 0 0 0
Quinoa, Cooked 0 0 10.36 0
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 1.1 1.1
Flatfish, Raw 0 0 0 0
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 0.24 0.02 13.27 26.05
Water, Tap 0 0 0 0
Total 13.57 0.75 73.81 93.68
Item Name Water(L) Alcohol (g) Thiamin (mg) Ribo (mg)
Rice, White, Long Grain, Boiled 0.22 0 0.52 0.04
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Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.51 0 0.22 1.05
Water, Tap 0.59 0 0 0
Turkey, Light Meat, Meat Only, Roasted 0.13 0 0 0.26
Kale 0.02 0 0.02 0.03
Blueberries 0.12 0 0.05 0.06
Oats, Dry 0.01 0 1.19 0.22
Water, Tap 0.59 0 0 0
Beans, Black, Boiled 0.11 0 0.42 0.1
Broccoli 0.08 0 0.06 0.11
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0.09 0 0.1 0
Water, Tap 0.59 0 0 0
Almonds, Slivered 0 0 0.11 0.55
Blueberries 0.12 0 0.05 0.06
Water, Tap 0.59 0 0 0
Quinoa, Cooked 0.26 0 0.4 0.41
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0 0
Flatfish, Raw 0.1 0 0 0.02
Water, Tap 0.59 0 0 0
Potatoes, Sweet, Baked, Peeled 0.3 0 0.43 0.43
Water, Tap 0.59 0 0 0
Total 5.64 0 3.58 3.32
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Item Name Niacin (mg) Vit B6 (mg) Vit B12 (!g) Fol (DFE) (!g)
Rice, White, Long Grain, Boiled 4.66 0.29 0 306.52
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
0.52 0.22 3.01 28.36
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 13.59 1.07 0.74 11.92
Kale 0.2 0.05 0 5.83
Blueberries 0.61 0.08 0 8.7
Oats, Dry 1.5 0.19 0 87.36
Water, Tap 0 0 0 0
Beans, Black, Boiled 0.87 0.12 0 256.28
Broccoli 0.58 0.16 0 57.33
Chicken, Breast, Meat Only, Boneless,Skinless, Roasted
19.44 0.85 0.48 5.67
Water, Tap 0 0 0 0
Almonds, Slivered 1.83 0.08 0 27
Blueberries 0.61 0.08 0 8.7
Water, Tap 0 0 0 0
Quinoa, Cooked 1.52 0.46 0 155.4
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0 0
Flatfish, Raw 1.18 0.11 1.28 5.67
Water, Tap 0 0 0 0
Potatoes, Sweet, Baked, Peeled 5.98 1.15 0 24.12
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Vit C
(mg)
Vit D (ug)
(!g)
Vit A (RAE)
(!g)
Rice, White, Long Grain, Boiled 0 0 0 0
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
1.13 6.81 312 1077.82
Water, Tap 0 0 0 0
Turkey, Light Meat, Meat Only, Roasted 0 0.4 0 0
Kale 24.12 0 154.57 3090.58
Blueberries 14.06 0 4.35 78.3
Oats, Dry 0 0 0 0
Water, Tap 0 0 0 0
Beans, Black, Boiled 0 0 0 10.32
Broccoli 81.17 0 28.21 566.93
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
0 0.14 8.5 29.77
Water, Tap 0 0 0 0
Almonds, Slivered 0 0 0 0.54
Blueberries 14.06 0 4.35 78.3
Water, Tap 0 0 0 0
Quinoa, Cooked 0 0 0 18.5
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0 0
Water, Tap 0 0 0 0
Total 53.08 4.9 5.51 988.87
Item Name
Vit A (IU)
(IU)
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Potas (mg) Zinc (mg) Sodium (mg)
Rice, White, Long Grain, Boiled 110.6 1.55 3.16
Milk, Reduced Fat, Fluid, 2% Milkfat w/
Added Vitamin A & Vitamin D
794.18 2.72 266.62
Water, Tap 5.93 0 17.78
Turkey, Light Meat, Meat Only, Roasted 606.13 4.05 127.19
Kale 89.85 0.09 8.64
Blueberries 111.65 0.23 1.45
Oats, Dry 669.24 6.19 3.12
Water, Tap 5.93 0 17.78
Beans, Black, Boiled 610.6 1.93 1.72
Broccoli 287.56 0.37 30.03
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
362.88 1.42 104.89
Water, Tap 5.93 0 17.78
Almonds, Slivered 380.7 1.66 0.54
Quinoa, Cooked 2.33 62.9 5.51 236.8
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 0 0
Flatfish, Raw 0.71 23.81 0.2 20.41
Water, Tap 0 17.78 0 5.93
Potatoes, Sweet, Baked, Peeled 2.85 152.76 2.77 108.54
Water, Tap 0 17.78 0 5.93
Total 23.1 1478.07 31.36 1182.97
Item Name
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kCal Consumed kCal Burned
10/20/2013 4183 0 4183
10/21/2013 3852 0 3852
10/22/2013 3630 0 3630
Total: 11666 0 11666
Blueberries 111.65 0.23 1.45
Water, Tap 5.93 0 17.78
Quinoa, Cooked 636.4 4.03 25.9
MILESTONE'S Side, Portabello and Button
Mushrooms, Sauteed
0 0 117.35
Flatfish, Raw 181.42 0.36 335.63
Water, Tap 5.93 0 17.78
Potatoes, Sweet, Baked, Peeled 1909.5 1.29 144.72
Water, Tap 5.93 0 17.78
Total 6897.93 26.13 1279.12
Energy Balance
10/20/2013, 10/21/2013, 10/22/2013
Date Net kCal
Daily Caloric Summary kcal
Recommended: 4112
Average Intake: 3889
Average Expenditure: 0
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Appendix D
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Eat whole grains
NUTRIENT Unit
DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
RDA/AI UL
IntakeIntake vs.
Goal (%) IntakeIntake vs.
Goal (%) IntakeIntake vs.
Goal (%)
A B C D E=(A-C) F=(D-B)Deficient
120%
Forgivable
excessiveOvercame
excess
Water L 3.7 0 1.98 54% 4.71 127% -2.73 74%
Kcals Kcals 4112 0 2218 54% 3888.64 95% -1670.64 41%
MACRONUTRIENTS
PROTEIN g 80 0 221 276% 222.68 278% -1.68 2%
CHO g 463 0 632 137% 545.18 118% 86.82 -19%
Fiber g 76 0 33.12 44% 87.49 115% -54.37 72%
LIPIDS g 91 0 48 53% 101.41 111% -53.41 59%
Saturated g 46 0 15 33% 20.44 44% -5.44 12%
EFA: n-6 g 17 0 7.25 43% 15.24 90% -7.99 47%EFA: n-3 g 1.6 0 0.41 26% 1.69 106% -1.28 80%
VITAMINS
Thiamin mg 1.2 0 1.8 150% 4.34 362% -2.54 212%
Riboflavin mg 1.3 0 0.96 74% 5.27 405% -4.31 332%
Niacin mg 16 30 42.36 265% 55.95 350% -13.59 85%
B6 mg 1.3 80 2.58 198% 5.36 412% -2.78 214%
B12 mcg 2.4 0 2.28 95% 11.38 474% -9.1 379%
Folate mcg 400 800 451.27 113% 1308.91 327% -857.64 214%
Vitamin C mg 90 1800 116.32 129% 185.73 206% -69.41 77%
Vitamin D mcg 15 50 0.92 6% 13.04 87% -12.12 81%
Vitamin A (RAE) mcg 900 2800 1688.1 188% 1852.15 206% -164.05 18%
Vitamin E mcg 15 800 7.05 47% 17.78 119% -10.73 72%
MINERALS
Calcium mg 1000 2500 642.36 64% 1823.54 182% -1181.18 118%
Iron mg 8 45 18.26 228% 37.11 464% -18.85 236%
Magnesium mg 400 350 461.25 115% 1294.08 324% 208%
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DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
IntakeIntake vs.
Goal (%) IntakeIntake vs.
Goal (%) IntakeIntake vs.
Goal (%)
Potassium mg 4700 0 2779.05 59% 33.25 1% 2745.8 -58%
Zinc mg 11 34 13.01 118% 33.25 302% -20.24 184%Sodium mg 1500 2300 1146.29 76% 1454.42 97% -308.13 21%
ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal
(column B)
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B;;(-I3R H
whole grains
List Super Food Yogurt Eggs Kale Spinach Quinoa Black Beans BroccoliSweet
potatosBlue Berrys Almonds
Portion Size 1 Cup 1 egg 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup .25 cupsDAY 1
eakfast 1.0 2.0
nch 2.0 1.0
ner 2.0
ack 1
ack 2 1.0 1.0
DAY 2
eakfast
nch 1.0
ner 1.0 1.0
ack 1 0.3
ack 2 2.0 0.3 1.0
DAY 3
eakfast 2.0
nch
ner 2.0
ack 1 0.3 1.0
ack 2 2.0 2.0
Total Used 3.0 2.0 0.6 0.3 4.0 4.0 1.0 2.0 6.0 3.0
Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.
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whole grains
cium mg 100 200 400 46.8 90.45 29.7 31.45 46.44 42.77 76 8.7 71.28
n mg 0.8 1.6 1.08 0.86 1.14 0.81 2.76 3.61 0.66 1.38 0.41 1
nesium mg 40 80 0 7.8 22.78 23.7 118.4 120.4 19.11 54 8.7 72.36
assium mg 470 940 0 90.6 167.4 318.2 610.6 287.56 950 111.65 190.35
c mg 1.1 2.2 0 0.59 0.29 0.16 2.02 1.93 0.37 0.64 0.23 0.83
ium mg Skip 120 217.8 28.81 23.7 12.95 1.72 30.03 72 1.45 0.27
pendix G
List Super Food Yogurt Eggs Kale Spinach QuinoaBlack
BeansBroccoli
Sweet
potatosBlue Berrys Almonds
Portion Size 1 Cup 1 egg 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup .25 cups
TRIENT UnitQUANTITY
Good Excellent
ter L 0.37 0.74 0 0.05 0.06 0.03 0.13 0.11 0.08 0.15 0.12 0
als Skip 150 78 33.5 6.9 222 227 31 180 82.65 155.25MACRONUTRIENTS
OTEIN g 8 16 22 6.5 2.21 0.86 8.14 15.24 2.57 4.02 1.07 5.73
O g 46.3 92.6 11 1.25 6.71 1.09 39.41 40.78 6.04 41.42 21.01 5.85
er g 3.8 7.6 0 0 1.34 0.66 5.18 14.96 2.37 6.6 3.48 3.29
IDS Skip 5 5.02 0.47 0.12 3.55 0.93 0.34 0.3 0.48 13.34
urated Skip 3 1.67 0.06 0.02 0 0.24 0.04 0.07 0.04 1.01A: n-6 g 1.7 3.4 0 0.55 0.09 0.01 0 0.22 0.02 0.12 0.13 3.26
A: n-3 g 0.16 0.32 0 0.02 0.12 0.04 0 0.18 0.02 0.01 0.08 0
VITAMINS
amin mg 0.12 0.24 0 0.03 0.07 0.02 0.2 0.42 0.06 0.21 0.05 0.06
oflavin mg 0.13 0.26 0 0.25 0.09 0.06 0.2 0.1 0.11 0.21 0.06 0.27
cin mg 1.6 3.2 0 0.05 0.67 0.22 0.76 0.87 0.58 2.97 0.61 0.91
mg 0.13 0.26 0 0.07 0.18 0.06 0.23 0.12 0.16 0.57 0.08 0.04
mcg 0.24 0.48 0 0.58 0 0 0 0 0 0 0 0
ate mcg 40 80 0 17.4 19.43 58.2 77.7 256.28 57.33 12 8.7 13.5
amin C mg 9 18 2.4 0 80.4 8.43 0 0 81.17 39.2 14.06 0
amin D mcg 1.5 3 0 1.02 0 0 0 0 0 0 0 0
amin A (RAE) mcg 90 180 60.06 73.8 515.23 140.7 0 0 28.21 1922 4.35 0
MINERALS
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