TrejoV WB4 PDF

Diet & Wellness Plus Print Page
Victor trejo victort2010@yahoo.com
http://profileplus.cengage.com/dietwellnessplus/printIndex.html
Printed: 10/29/2013
Combination Report
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 2512.0 kcal 60.96 g Daily requirement based on grams per kilogram of body weight 408.20 - 282.60 g 45%-65% of kilocalories 97.69 - 55.82 g No recommendation Victor Trejo 6 ft. 1 inches 168 lbs. 20 years 22.2 Male Not Pregnant Sedentary no no DRI
Carbohydrate Fat, Total Fat Saturated Fat Monounsaturated Fat
< 27.9 g Less than 10% of calories * No recommendation
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Nutrient Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol Minerals Calcium
DRI * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended
17.00 g 1.60 g
38.0 g * No recommendation
3.70 L * No recommendation
1.20 mg 1.30 mg 16.00 mg 1.30 mg 2.40 g 400.00 g 90.00 mg 15.00 g DRI Adequate Intake 900.00 g 3000.00 IU 15.00 mg
1000.00 mg DRI Adequate Intake
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Nutrient Iron Magnesium Potassium Zinc Sodium
DRI 8.00 mg 400.00 mg 4700.00 mg DRI Adequate Intake 11.00 mg 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/23/2013 - 10/25/2013 Calories Actual Recommended
1.4k 1.2k 1.0k 800 600 400 200 0.0
Carbs Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0%
Protein
Fat Yours
Alcohol
1130-1633 kCal 251-879 kCal 502-879 kCal 0 kCal
52% 28% 26% 0%
1562 kCal 851 kCal 794 kCal 0 kCal
Fat Breakdown
10/23/2013 - 10/25/2013
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0% 25% 50% 75% 100%
Source of Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid Unspecified
|
10% 6% 5% 0% 4%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals

10/23/2013 - 10/25/2013
0% 25% 50% 75% 100%
Nutrient
DRI
Intake
Energy Kilocalories Protein Carbohydrate 2512.0 kcal 60.96 g 408.20 282.60 g 3026.9 kcal 212.81 g 390.38 g
96%
120% 349%
138%
Fat, Total
97.69 - 55.82 g
88.22 g
90%
158%
Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27.9 g No suggestion No suggestion No suggestion < 300.0 mg 18.43 g 34.42 g 21.49 g 0.03 g 403.98 mg
135% 66%
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0% 25% 50% 75% 100%
Nutrient
DRI
Intake
Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol Minerals Calcium Iron Magnesium 1000.00 mg 8.00 mg 400.00 mg 1656.42 mg 33.54 mg 968.78 mg
166% 419% 242%
17.00 g 1.60 g
14.83 g 2.69 g
87% 168%
38.0 g No suggestion
81.58 g 68.86 g
215%
3.70 L No suggestion
2.06 L 0g
56%
1.20 mg 1.30 mg 16.00 mg 1.30 mg 2.40 g 400.00 g 90.00 mg 15.00 g 900.00 g 3000.00 IU 15.00 mg
2.66 mg 2.51 mg 53.24 mg 4.54 mg 4.25 g 965.72 g 209.48 mg 5.03 g 1464.21 g 32174.46 IU 22.72 mg
222% 193% 333% 349% 177% 241% 233% 34% 163% 1072% 151%
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0% 25% 50% 75% 100%
Nutrient Potassium Zinc Sodium
DRI 4700.00 mg 11.00 mg 1500.00 mg
Intake 5019.83 mg 22.97 mg 1696.08 mg
|
107% 209% 113%
Source Analysis
10/23/2013 - 10/25/2013 Kilocalories
0% 25% 50% 75% 100%
Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap
Amount 1 item 1 item 1 c. 1 oz. 5 fl. oz. 1 c.
Kilocalories 105.02 kcal 140 kcal 606.84 kcal 16.67 kcal 0 kcal 90 kcal
|
1% 2% 7% 0% 0% 1%
1 svg. 3 oz.
120 kcal 125.87 kcal
1% 1%
1 c. 1 c. 1 item 6 fl. oz.
216.45 kcal 54.6 kcal 94.64 kcal 0 kcal
2% 1% 1% 0%
* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.
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0% 25% 50% 75% 100%
Item Name Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked
Amount 3 oz.
Kilocalories 96.95 kcal
|
1%
1 c. 1 c. 1 oz. 3 oz. 1 c. 6 fl. oz. 1 T. 1 T. 2 sl. 2 svg. 6 fl. oz. 1 item 2 svg. 1 oz. 3 fl. oz. 1 oz. 2 c. 1 item 2 fl. oz. 1 T. 3 oz.
218.4 kcal 54.6 kcal 168.68 kcal 108.8 kcal 151.08 kcal 0 kcal 94.08 kcal 55.86 kcal 135 kcal 240 kcal 0 kcal 140 kcal 240 kcal 168.68 kcal 0 kcal 16.67 kcal 332.28 kcal 61.57 kcal 0.59 kcal 29.25 kcal 140.33 kcal
2% 1% 2% 1% 2% 0% 1% 1% 1% 3% 0% 2% 3% 2% 0% 0% 4% 1% 0% 0% 2%
1.5 c.
327.6 kcal
4%
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0% 25% 50% 75% 100%
Item Name Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water
Amount 1 c. 1 c. 4 fl. oz. 3 oz.
Kilocalories 30.94 kcal 50.02 kcal 0 kcal 140.33 kcal
|
0% 1% 0% 2%
1 c. 1 c. 5 fl. oz. 1 oz. 2 oz.
218.4 kcal 30.94 kcal 0 kcal 137.78 kcal 150.25 kcal
2% 0% 0% 2% 2%
2 c. 1 c. 2 sl. 1 T. 2 svg. 3 fl. oz.
87.5 kcal 41.4 kcal 255.76 kcal 94.08 kcal 240 kcal 33.75 kcal
1% 0% 3% 1% 3% 0%
2 c. 3 fl. oz.
240 kcal 22.5 kcal
3% 0%
1 item 3 fl. oz. 2 svg. 4 fl. oz. 2.5 c.
105.02 kcal 0 kcal 240 kcal 0 kcal 415.35 kcal
1% 0% 3% 0% 5%
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0% 25% 50% 75% 100%
Item Name Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original
Amount 1 oz. 4 oz.
Kilocalories 168.68 kcal 187.11 kcal
|
2% 2%
1 c. 2 c. 3 oz.
218.4 kcal 82.8 kcal 167.55 kcal
2% 1% 2%
1 c. 1 item 4 fl. oz. 2 oz. 1 item 1 c. 4 fl. oz. 2 item
218.4 kcal 223.25 kcal 0 kcal 73.1 kcal 223.25 kcal 165.64 kcal 0 kcal 438 kcal
2% 2% 0% 1% 2% 2% 0% 5%
4 fl. oz.
30 kcal
0%
MyPlate Analysis
10/23/2013 - 10/25/2013 Goal * Grains Vegetables Fruits
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Actual tips tips tips 12.1 oz. eq. 3.7 cup eq. 1.6 cup eq.
% Goal 134.4 % 104.8 % 79.6 %
9 oz. eq. 3.5 cup eq. 2 cup eq.
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Goal * Dairy Protein Foods Empty Calories 3 cup eq. 6.5 oz. eq. 410 kcal tips tips tips
Actual 0.1 cup eq. 11.4 oz. eq. 271.3 kcal
% Goal 2.8 % 174.8 % 66.2 %
Your results are based on a 2512 calorie pattern. Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3 cups weekly Orange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly Starchy Vegetables = 6 cups weekly Other Vegetables = 7 cups weekly Oils: Aim for 8 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 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 Spreadsheet
10/23/2013 Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap Total Meal Breakfast Breakfast Quantity 1 item(s) 1 item(s) Wt (g) 118 40 Kcal 105.02 140
Breakfast Breakfast Breakfast
1 cup(s) 1 ounce(s) 5 fluid ounce(s)
156 28.33 148.13 2857.31
606.84 16.67 0 2893.53
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Item Name WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total
Meal Morning Snack
Quantity 1 cup(s)
Wt (g) 243
Kcal 90
Morning Snack
1 serving(s)
31.2
120
Lunch
3 ounce(s)
85.05
125.87
Lunch Lunch Lunch Lunch Afternoon Snack
1 cup(s) 1 cup(s) 1 item(s) 6 fluid ounce(s) 3 ounce(s)
195 156 182 177.75 85.04
216.45 54.6 94.64 0 96.95
Afternoon Snack Afternoon Snack Afternoon Snack Dinner Dinner Dinner Evening Snack Evening Snack Evening Snack Evening Snack
1 cup(s) 1 cup(s) 1 ounce(s) 3 ounce(s) 1 cup(s) 6 fluid ounce(s) 1 tablespoon(s) 1 tablespoon(s) 2 slice(s) 2 serving(s)
195 156 28.35 85 242.56 177.75 16 21 50 62.4
218.4 54.6 168.68 108.8 151.08 0 94.08 55.86 135 240
Evening Snack
6 fluid ounce(s)
177.75 2857.31
0 2893.53
Item Name Total
Protein (g) 211.99
Carb (g) 385.83
Fat (g) 68.26
Sat Fat (g) 15.23
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Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat Total
Protein (g) 1.29 2 26.35 3 0 1
Carb (g) 26.95 29 103.38 1.17 0 16
Fat (g) 0.39 4 10.76 0 0 2.5
Sat Fat (g) 0.13 1.5 1.9 0 0 0
25
2.5
1.5
24.72
2.97
0.72
5.03 3.71 0.47 0 18.05
44.77 11.2 25.13 0 0
1.75 0.64 0.31 0 2.2
0.35 0.12 0.05 0 0.48
4.52 3.71 5.97 22.23 5.69 0 4.01 0.03 5.18 211.99
45.84 11.2 6.01 0 19.62 0 3.13 14.69 24.73 385.83
1.62 0.64 14.76 2.25 6.18 0 8.06 0 1.72 68.26
0.32 0.12 1.14 0.8 1 0 1.68 0 0.4 15.23
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Item Name SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total
Protein (g) 50
Carb (g) 2
Fat (g) 5
Sat Fat (g) 3
0 211.99
0 385.83
0 68.26
0 15.23
Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Total
Mono Fat (g) 0.04 1.5 3.4 0 0 0
Poly Fat (g) 0.09 0.5 3.95 0 0 0
Trans Fat (g) 0 0 0 0 0 0
Chol (mg) 0 0 0 0 0 0
70
1.2
0.41
75.69
0.64 0.06 0.01 0 0.65
0.63 0.27 0.09 0 0.34
0 0 0 0 0
0 0 0 0 54.43
0.58 0.06 9.18 0.81 25.49
0.58 0.27 3.68 0.51 15.95
0 0 0 0 0.02
0 0 0 48.45 388.57
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Item Name Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total
Mono Fat (g) 3.16 0 3.87 0 0.32 0
Poly Fat (g) 1.57 0 2.27 0 0.8 0
Trans Fat (g) 0 0 0 0 0.01 0
Chol (mg) 0 0 0 0 0 140
0 25.49
0 15.95
0 0.02
0 388.57
Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Total
Omega-6 (g) 0.05 0 3.78 0 0 0
Omega-3 (g) 0.03 0 0.17 0 0 0
Diet Fiber (g) 3.07 9 16.54 0 0 1
Sugar (g) 14.43 10 2.81 1.17 0 15
0.38
0.6 0.08 0.08 0 14.21
0.03 0.19 0.02 0 0.89
3.51 5.15 4.37 0 64.44
0.68 2.17 18.91 0 95.17
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Item Name Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total
Omega-6 (g) 0.26
Omega-3 (g) 0
Diet Fiber (g) 0
Sugar (g) 0
0.55 0.08 3.68 0.24 1.45 0 2.25 0 0.73 0
0.03 0.19 0 0.04 0.12 0 0.01 0 0.07 0
3.51 5.15 3.09 0 6.79 0 0.96 0.21 2.1 0
0.6 2.17 1.4 0 7.57 0 1.48 10.76 3.04 2
0 14.21
0 0.89
0 64.44
0 95.17
Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Total
Water (L) 0.09 0 0.01 0 0.15 0
Alcohol (g) 0 0 0 0 0 0
Thiamin (mg) 0.04 0 1.19 0 0 0
Ribo (mg) 0.09 0 0.22 0 0 0
1.92
2.41
1.65
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Item Name Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total
Water (L) 0.06
Alcohol (g) 0
Thiamin (mg) 0
Ribo (mg) 0.11
0.14 0.14 0.16 0.18 0.06
0 0 0 0 0
0.19 0.1 0.03 0 0
0.05 0.19 0.05 0 0.09
0.14 0.14 0 0.06 0.21 0.18 0 0.01 0.02 0
0 0 0 0 0 0 0 0 0 0
0.2 0.1 0.02 0.08 0.22 0 0.01 0 0.23 0
0.02 0.19 0.27 0.06 0.15 0 0.02 0.01 0.14 0
0.18 1.92
0 0
0 2.41
0 1.65
Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry Total
Niacin (mg) 0.78 0 1.5 38.83
Vit B6 (mg) 0.43 0 0.19 3.24
Vit B12 (g) 0 0 0 2
Fol (DFE) (g) 23.6 0 87.36 640.12
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Item Name CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total
Niacin (mg) 0 0 0
Vit B6 (mg) 0 0 0
Vit B12 (g) 0 0 0
Fol (DFE) (g) 0 0 0
8.49
0.28
0.24
9.36
2.98 0.86 0.17 0 8.87
0.28 0.31 0.07 0 0.64
0 0 0 0 0.17
7.8 168.48 5.46 0 3.4
2.59 0.86 1.01 4.03 1.56 0 2.14 0.01 2.97 0
0.29 0.31 0.04 0.1 0.15 0 0.09 0 0.05 0
0 0 0 1.58 0.01 0 0 0 0 0
7.8 168.48 15.03 5.1 76.5 0 11.84 0.42 49.5 0
0 38.83
0 3.24
0 2
0 640.12
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Vit C (mg) 10.27 0 0 0 0 0
Vit D (ug) (g) 0 0 0 0 0 0
Vit A (RAE) (g) 3.54 0 0 0 0 25
Vit A (IU) (IU) 75.52 0 0 0 0 500
100
4.25
15.31
0 101.24 8.37 0 1.02
0 0 0 0 0.09
0 120.12 5.46 0 7.65
0 2414.88 98.28 0 25.51
0 101.24 0 0 31.22 0 0 0.19 0.1 253.65
0 0 0 3.15 0.54 0 0 0 0 3.77
0 120.12 0 0 0 0 0 0 0 286.15
0 2414.88 0.28 0 7532.92 0 0 1.05 1 13379.63
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Item Name SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total
Vit C (mg) 0
Vit D (ug) (g) 0
Vit A (RAE) (g) 0
Vit A (IU) (IU) 200
0 253.65
0 3.77
0 286.15
0 13379.63
Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Total
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Alpha-T (mg) 0.12 0 0 0 0 0
Calcium (mg) 5.9 100 84.24 33.33 4.44 300
Iron (mg) 0.31 0.36 7.36 0 0 0.72
Magn (mg) 31.86 0 276.12 0 1.48 0
150
0.72
0.14
11.91
0.41
22.11
0.06 2.26 0.33 0 0.16
19.5 62.4 10.92 5.33 4.25
0.82 1.05 0.22 0 0.31
83.85 32.76 9.1 1.78 22.11
0 2.26 6.75 0.67 15.57
19.5 62.4 75.69 11.9 1410.65
1.03 1.05 1.09 0.59 21.35
85.8 32.76 79.66 28.9 798.06
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Alpha-T (mg) 1.28 0 1.44 0 0.1 0
Calcium (mg) 60.92 5.33 6.88 1.47 69 300
Iron (mg) 1.79 0 0.3 0.04 1.76 1.44
Magn (mg) 37.31 1.78 24.64 1.26 23 0
0 15.57
5.33 1410.65
0 21.35
1.78 798.06
Potas (mg) 422.44 0 669.24 0 1.48 150
Zinc (mg) 0.18 0 6.19 0 0 0
Sodium (mg) 1.18 90 3.12 13.33 4.44 150
40
251.75
0.77
290.02
83.85 457.08 194.74 1.78 4240.48
1.23 0.7 0.07 0 14.76
9.75 63.96 1.82 5.33 2006.01
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Potas (mg) 314.65
Zinc (mg) 0.49
Sodium (mg) 98.65
154.05 457.08 201.85 323 347.76 1.78 103.84 11.34 91 0
1.21 0.7 0.94 0.35 0.86 0 0.47 0.01 0.59 0
1.95 63.96 96.1 47.6 594.89 5.33 73.44 6.3 259.5 80
1.78 4240.48
0 14.76
5.33 2006.01
10/24/2013 Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Total
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Meal Breakfast
Quantity 1 item(s)
Wt (g) 40
Kcal 140
Breakfast
2 serving(s)
62.4
240
Breakfast Breakfast Morning Snack Morning Snack Morning Snack Morning Snack
1 ounce(s) 3 fluid ounce(s) 1 ounce(s) 2 cup(s) 1 item(s) 2 fluid ounce(s)
28.35 88.88 28.33 468 131 59.25 2926.01
168.68 0 16.67 332.28 61.57 0.59 2968.13
10/29/2013 10:39 PM
Item Name Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Meal Morning Snack Lunch
Quantity 1 tablespoon(s) 3 ounce(s)
Wt (g) 15 85.05
Kcal 29.25 140.33
1.5 cup(s) 1 cup(s) 1 cup(s) 4 fluid ounce(s) 3 ounce(s)
292.5 91 122 118.5 85.05
327.6 30.94 50.02 0 140.33
Afternoon Snack Afternoon Snack Afternoon Snack Afternoon Snack Dinner
1 cup(s) 1 cup(s) 5 fluid ounce(s) 1 ounce(s) 2 ounce(s)
195 91 148.13 28.35 56.7
218.4 30.94 0 137.78 150.25
Dinner Dinner Evening Snack Evening Snack Evening Snack
2 cup(s) 1 cup(s) 2 slice(s) 1 tablespoon(s) 2 serving(s)
250 180 92 16 62.4
87.5 41.4 255.76 94.08 240
Evening Snack
3 fluid ounce(s)
91.13
33.75
2926.01
2968.13
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate Total
Protein (g) 2 236.85
Carb (g) 29 345.47
Fat (g) 4 83.37
Sat Fat (g) 1.5 21.83
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Item Name SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth Total
Protein (g) 50
Carb (g) 2
Fat (g) 5
Sat Fat (g) 3
5.97 0 3 11.89 1.23 0.07 0.41 26.38
6.01 0 1.17 56.16 15.39 0 0.55 0
14.76 0 0 7.11 0.16 0.01 2.9 3.04
1.14 0 0 1.45 0.02 0 1.8 0.86
6.79 2.57 1.13 0 26.38
68.77 6.04 11.69 0 0
2.43 0.34 0.29 0 3.04
0.48 0.04 0.05 0 0.86
4.52 2.57 0 4.69 15.07
45.84 6.04 0 11.94 0
1.62 0.34 0 8.71 9.5
0.32 0.04 0 0.94 3.69
4.72 5.35 7.73 4.01 236.85
19.7 6.75 47.29 3.13 345.47
0.7 0.47 4.97 8.06 83.37
0.15 0.08 0.73 1.68 21.83
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Item Name SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Protein (g) 50
Carb (g) 2
Fat (g) 5
Sat Fat (g) 3
0.38
0.94
236.85
345.47
83.37
21.83
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Total
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Mono Fat (g) 1.5 0
Poly Fat (g) 0.5 0
Trans Fat (g) 0 0
Chol (mg) 0 140
9.18 0 0 2.04 0.03 0.01 0.84 1.05
3.68 0 0 2.62 0.03 0 0.11 0.65
0 0 0 0 0 0 0 0
0 0 0 0 0 0 9.9 72.29
0.88 0.01 0.02 0 1.05
0.87 0.03 0.14 0 0.65
0 0 0 0 0
0 0 0 0 72.29
0.58 0.01 0 26.73
0.58 0.03 0 22.5
0 0 0 0.05
0 0 0 484.38
10/29/2013 10:39 PM
Item Name Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Mono Fat (g) 0.65 3.89
Poly Fat (g) 6.71 0.35
Trans Fat (g) 0.04 0
Chol (mg) 0 49.9
0.03 0.01 1.07 3.87 0
0.36 0.2 2.7 2.27 0
0 0 0 0 0
0 0 0 0 140
26.73
22.5
0.05
484.38
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Total
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Omega-6 (g) 0 0
Omega-3 (g) 0 0
Diet Fiber (g) 9 0
Sugar (g) 10 2
3.68 0 0 2.53 0.02 0 0.07 0.5
0 0 0 0.08 0.01 0 0.04 0.03
3.09 0 0 7.96 3.14 0 0 0
1.4 0 1.17 1.26 12.25 0 0.02 0
0.83 0.02 15.61
0.04 0.02 6.04
5.26 2.37 69.04
0.89 1.55 55.75
10/29/2013 10:39 PM
Item Name Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Omega-6 (g) 0.14 0 0.5
Omega-3 (g) 0 0 0.03
Diet Fiber (g) 3.42 0 0
Sugar (g) 5.78 0 0
0.55 0.02 0 1.65 0.26
0.03 0.02 0 5.05 0
3.51 2.37 0 9.75 0
0.6 1.55 0 0 0
0.14 0.03 2.41 2.25 0
0.22 0.17 0.29 0.01 0
8 4.32 5.52 0.96 0
3.88 0.77 3.53 1.48 2
0.38
5.63
15.61
6.04
69.04
55.75
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Total
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Water (L) 0 0
Alcohol (g) 0 0
Thiamin (mg) 0 0
Ribo (mg) 0 0
0 0.09 0 0.39 2.12
0 0 0 0 0
0.02 0 0 0.36 2.15
0.27 0 0 0.07 1.75
10/29/2013 10:39 PM
Item Name Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Water (L) 0.11 0.06 0.01 0.06
Alcohol (g) 0 0 0 0
Thiamin (mg) 0.11 0.01 0 0.06
Ribo (mg) 0.05 0.05 0.02 0
0.21 0.08 0.11 0.12 0.06
0 0 0 0 0
0.3 0.06 0.08 0 0.06
0.04 0.11 0.07 0 0
0.14 0.08 0.15 0 0.03
0 0 0 0 0
0.2 0.06 0 0.18 0
0.02 0.11 0 0.05 0
0.22 0.16 0.03 0 0
0 0 0 0 0
0.18 0.17 0.28 0.01 0
0.24 0.42 0.21 0.02 0
2.12
2.15
1.75
Item Name Total

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Niacin (mg) 49.54
Vit B6 (mg) 3.72
Vit B12 (g) 1.6
Fol (DFE) (g) 681.47
10/29/2013 10:39 PM
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Total
Niacin (mg) 0 0
Vit B6 (mg) 0 0
Vit B12 (g) 0 0
Fol (DFE) (g) 0 0
1.01 0 0 1.05 0.37 0.11 0.01 11.66
0.04 0 0 0.02 0.08 0 0 0.51
0 0 0 0 0 0 0.03 0.29
15.03 0 0 28.08 39.3 1.19 0.3 3.4
3.89 0.58 1.2 0 11.66
0.44 0.16 0.17 0 0.51
0 0 0 0 0.29
11.7 57.33 23.18 0 3.4
2.59 0.58 0 2.5 4.09
0.29 0.16 0 0.2 0.3
0 0 0 0 0.99
7.8 57.33 0 0 4.54
1.53 0.88 3.67 49.54
0.14 0.44 0.18 3.72
0 0 0 1.6
82.5 262.8 71.76 681.47
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Item Name Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Niacin (mg) 2.14 0
Vit B6 (mg) 0.09 0
Vit B12 (g) 0 0
Fol (DFE) (g) 11.84 0
49.54
3.72
1.6
681.47
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Total
Vit C (mg) 0 0
Vit D (ug) (g) 0 0
Vit A (RAE) (g) 0 0
Vit A (IU) (IU) 0 200
0 0 0 0 69.69 0 0.12 0
0 0 0 0 0 0 0.06 0.09
0 0 0 0 14.41 0 27.15 5.1
0.28 0 0 0 294.75 0 98.4 17.86
0 81.17 7.2 0 0
0 0 0 0 0.09
0 28.21 1018.7 0 5.1
0 566.93 20381.3 0 17.86
0 281.7
0 1.17
0 2157.59
0 43165.68
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Item Name Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Vit C (mg) 81.17 0 0.45 0
Vit D (ug) (g) 0 0 0 0
Vit A (RAE) (g) 28.21 0 0 0
Vit A (IU) (IU) 566.93 0 15.31 0
24.25 17.64 0 0 0
0 0 0 0 0
87.5 943.2 0 0 0
1750 18865.8 2.76 0 200
0.94
187.5
281.7
1.17
2157.59
43165.68
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Total
Alpha-T (mg) 0 0
Calcium (mg) 100 300
Iron (mg) 0.36 1.44
Magn (mg) 0 0
6.75 0 0 0.37 0.24 0.01 0.08 21.31
75.69 2.67 33.33 42.12 52.4 1.19 14.4 1786
1.09 0 0 4.21 0.13 0.01 0.01 29.27
79.66 0.89 0 126.36 13.1 1.78 1.35 956.7
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Item Name Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Alpha-T (mg) 0.23
Calcium (mg) 12.76
Iron (mg) 0.88
Magn (mg) 24.66
0 0.71 0.81 0 0.23
29.25 42.77 40.26 3.56 12.76
1.55 0.66 0.37 0 0.88
128.7 19.11 14.64 1.19 24.66
0 0.71 0 0.14 0.27
19.5 42.77 4.44 178.89 10.21
1.03 0.66 0 2.19 1.02
85.8 19.11 1.48 94.97 12.47
1.13 3.74 0.7 1.44 0
110 244.8 30.36 6.88 300
1.63 6.43 2.85 0.3 1.44
45 156.6 74.52 24.64 0
3.77
75
0.14
21.31
1786
29.27
956.7
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Total
Potas (mg) 0 0
Zinc (mg) 0 0
Sodium (mg) 90 80
4567.79
19.37
1282.09
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Item Name Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla Total
Potas (mg) 201.85 0.89 0 327.6 237.11 29.03 18.3 217.72
Zinc (mg) 0.94 0 0 4.68 0.09 0.01 0.04 0.85
Sodium (mg) 96.1 2.67 13.33 18.72 0 1.19 6 62.94
231.08 287.56 390.4 1.19 217.72
1.81 0.37 0.29 0 0.85
2.93 30.03 84.18 3.56 62.94
154.05 287.56 1.48 115.38 184.84
1.21 0.37 0 1.3 2.72
1.95 30.03 4.44 4.54 30.05
365 838.8 288.88 103.84 0
0.63 1.37 1.38 0.47 0
2.5 126 318.32 73.44 80
4567.79
19.37
1282.09
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Item Name BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Potas (mg) 67.5
Zinc (mg) 0
Sodium (mg) 56.25
4567.79
19.37
1282.09
10/25/2013 Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Total
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Meal Breakfast Breakfast
Quantity 2 cup(s) 3 fluid ounce(s)
Wt (g) 120 91.13
Kcal 240 22.5
Breakfast Breakfast Morning Snack
1 item(s) 3 fluid ounce(s) 2 serving(s)
118 88.88 62.4
105.02 0 240
Morning Snack Morning Snack Morning Snack Lunch
4 fluid ounce(s) 2.5 cup(s) 1 ounce(s) 4 ounce(s)
118.5 585 28.35 113.4
0 415.35 168.68 187.11
Lunch Lunch Afternoon Snack
1 cup(s) 2 cup(s) 3 ounce(s)
195 360 85.05
218.4 82.8 167.55
Afternoon Snack Afternoon Snack Afternoon Snack Dinner
1 cup(s) 1 item(s) 4 fluid ounce(s) 2 ounce(s)
195 133.68 118.5 56.67
218.4 223.25 0 73.1
Dinner Dinner
1 item(s) 1 cup(s)
133.68 164 3107.23
223.25 165.64 3219.04
10/29/2013 10:39 PM
Item Name Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Meal Dinner Evening Snack
Quantity 4 fluid ounce(s) 2 item(s)
Wt (g) 118.5 100
Kcal 0 438
Evening Snack
4 fluid ounce(s)
121.5
30
3107.23
3219.04
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Total
Protein (g) 8 0.38
Carb (g) 100 3
Fat (g) 4 0.94
Sat Fat (g) 0 0
1.29 0 50
26.95 0 2
0.39 0 5
0.13 0 3
0 14.86 5.97 35.18
0 70.2 6.01 0
0 8.89 14.76 4.05
0 1.81 1.14 1.15
4.52 10.69 25.34
45.84 13.5 0
1.62 0.94 6.62
0.32 0.15 1.86
4.52 2.62 0 11.15 189.59
45.84 11.55 0 0 439.85
1.62 20.6 0 2.82 113.04
0.32 2.84 0 0.49 18.23
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Item Name Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Protein (g) 2.62 6.54 0 5.4
Carb (g) 11.55 35 0 64.4
Fat (g) 20.6 0.56 0 18.4
Sat Fat (g) 2.84 0.08 0 2.08
0.5
1.25
189.59
439.85
113.04
18.23
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Total
Mono Fat (g) 0 0
Poly Fat (g) 0 0
Trans Fat (g) 0 0
Chol (mg) 0 0
0.04 0 0
0.09 0 0
0 0 0
0 0 140
0 2.54 9.18 1.41
0 3.27 3.68 0.87
0 0.01 0 0
0 0 0 96.39
0.58 0.02 2.58
0.58 0.39 1.41
0 0 0
0 0 71.44
0.58 13.1 51.04
0.58 2.43 26.02
0 0 0.02
0 0 339
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Item Name Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Mono Fat (g) 0 0.68 13.1 0.08 0 7.14
Poly Fat (g) 0 0.8 2.43 0.35 0 9.14
Trans Fat (g) 0 0.01 0 0 0 0
Chol (mg) 0 31.17 0 0 0 0
51.04
26.02
0.02
339
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Total
Omega-6 (g) 0 0
Omega-3 (g) 0 0
Diet Fiber (g) 56 0.38
Sugar (g) 0 2.63
0.05 0 0
0.03 0 0
3.07 0 0
14.43 0 2
0 3.16 3.68 0.67
0 0.11 0 0.03
0 9.95 3.09 0
0 1.58 1.4 0
0.55 0.06 1.2
0.03 0.33 0.05
3.51 8.64 0
0.6 1.55 0
14.66
1.13
111.27
55.67
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10/29/2013 10:39 PM
Item Name Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Omega-6 (g) 0.55 2.24 0 0.05 2.24 0.2 0 0
Omega-3 (g) 0.03 0.17 0 0.03 0.17 0.16 0 0
Diet Fiber (g) 3.51 9.09 0 0 9.09 2.95 0 1.5
Sugar (g) 0.6 0.4 0 0 0.4 1.2 0 25.4
0.5
3.5
14.66
1.13
111.27
55.67
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Total
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Water (L) 0 0
Alcohol (g) 0 0
Thiamin (mg) 1.5 0
Ribo (mg) 1.7 0
0.09 0.09 0
0 0 0
0.04 0 0
0.09 0 0
0.12 0.49 0 0.07
0 0 0 0
0 0.44 0.02 0.08
0 0.09 0.27 0
0.14 0.33 2.13
0 0 0
0.2 0.34 3.42
0.02 0.85 4.12
10/29/2013 10:39 PM
Item Name Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Water (L) 0.05
Alcohol (g) 0
Thiamin (mg) 0
Ribo (mg) 0.1
0.14 0.1 0.12 0.04 0.1 0.12 0.12 0.01
0 0 0 0 0 0 0 0
0.2 0.1 0 0.01 0.1 0.09 0 0.3
0.02 0.19 0 0.11 0.19 0.14 0 0.34
2.13
3.42
4.12
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Total
Niacin (mg) 20 0
Vit B6 (mg) 2 0
Vit B12 (g) 6 0
Fol (DFE) (g) 663.6 0
0.78 0 0
0.43 0 0
0 0 0
23.6 0 0
0 1.32 1.01 15.55
0 0.03 0.04 0.68
0 0 0 0.39
0 35.1 15.03 4.54
71.34
6.67
9.15
1575.56
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Item Name Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Niacin (mg) 2.59 1.76 10.81
Vit B6 (mg) 0.29 0.87 0.48
Vit B12 (g) 0 0 0.27
Fol (DFE) (g) 7.8 525.6 3.4
2.59 2.56 0 3.7 2.56 2.11 0 4
0.29 0.38 0 0.17 0.38 0.22 0 0.4
0 0 0 2.49 0 0 0 0
7.8 118.98 0 8.5 118.98 42.64 0 0
71.34
6.67
9.15
1575.56
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Total
Vit C (mg) 24 0
Vit D (ug) (g) 0 0.94
Vit A (RAE) (g) 0 0
Vit A (IU) (IU) 0 187.5
10.27 0 0
0 0 0
3.54 0 0
75.52 0 200
0 0 93.07
0 0 10.15
0 0 1948.91
0 0 39978.06
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Item Name Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Vit C (mg) 0 0
Vit D (ug) (g) 0 0.11
Vit A (RAE) (g) 0 6.8
Vit A (IU) (IU) 0.28 23.81
0 35.28 0
0 0 0.09
0 1886.4 23.81
0 37731.6 79.1
0 11.76 0 0 11.76 0 0 0
0 0 0 7.76 0 0 0 0
0 9.36 0 9.63 9.36 0 0 0
0 196.51 0 32.3 196.51 4.92 0 1000
1.25
250
93.07
10.15
1948.91
39978.06
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Total
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Alpha-T (mg) 1.09 3.77
Calcium (mg) 400 75
Iron (mg) 18 0.14
Magn (mg) 160 6
0.12 0 0
5.9 2.67 300
0.31 0 1.44
31.86 0.89 0
31.27
1772.6
50
1151.58
10/29/2013 10:39 PM
Item Name Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Alpha-T (mg) 0 0.47 6.75 0.31
Calcium (mg) 3.56 52.65 75.69 17.01
Iron (mg) 0 5.26 1.09 1.18
Magn (mg) 1.19 157.95 79.66 32.89
0 7.49 0.23
19.5 489.6 11.91
1.03 12.85 0.91
85.8 313.2 22.96
0 2.63 0 0.36 2.63 0.39 0 0
19.5 17.38 3.56 121.83 17.38 4.92 3.56 31
1.03 0.82 0 0.36 0.82 0.98 0 3.6
85.8 38.77 1.19 17 38.77 52.48 1.19 16
5.03
100
0.18
31.27
1772.6
50
1151.58
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap Total
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Potas (mg) 720 67.5
Zinc (mg) 15 0
Sodium (mg) 420 56.25
422.44 0.89 6251.21
0.18 0 34.78
1.18 2.67 1800.14
10/29/2013 10:39 PM
Item Name SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Potas (mg) 0
Zinc (mg) 0
Sodium (mg) 80
1.19 409.5 201.85 290.3
0 5.85 0.94 1.13
3.56 23.4 96.1 83.92
154.05 1677.6 208.37
1.21 2.74 0.87
1.95 252 60.38
154.05 677.77 1.19 194.93 677.77 165.64 1.19 135
1.21 0.91 0 0.43 0.91 2.2 0 1.22
1.95 10.69 3.56 228.37 10.69 4.92 3.56 380
90
75
6251.21
34.78
1800.14
Exchanges Spreadsheet
10/23/2013 Item Name
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Meal
Quantity
Weight
Vegetable
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Quantity 1 item(s) 1 item(s)
Weight 118 g 40 g
Vegetable 0 0
Breakfast Breakfast Breakfast Morning Snack
1 cup(s) 1 ounce(s) 5 fluid ounce(s) 1 cup(s)
156 g 28.3 g 148.1 g 243 g
0 0 0 0
Morning Snack
1 serving(s)
31.2 g
Lunch
3 ounce(s)
85 g
1 cup(s) 1 cup(s) 1 item(s) 6 fluid ounce(s) 3 ounce(s)
195 g 156 g 182 g 177.8 g 85 g
0 2.18 0 0 0
Afternoon Snack Afternoon Snack Afternoon Snack Dinner Dinner Dinner Evening Snack Evening Snack Evening Snack
1 cup(s) 1 cup(s) 1 ounce(s) 3 ounce(s) 1 cup(s) 6 fluid ounce(s) 1 tablespoon(s) 1 tablespoon(s) 2 slice(s)
195 g 156 g 28.3 g 85 g 242.6 g 177.8 g 16 g 21 g 50 g
0 2.18 0 0 6.04 0 0 0 0 10.4
10/29/2013 10:39 PM
Item Name SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Total
Meal Evening Snack
Quantity 2 serving(s)
Weight 62.4 g
Vegetable 0
Evening Snack
6 fluid ounce(s)
177.8 g
0 10.4
Bread/Starch 0 0
Fruit 1.75 0
Other Carbohydrate 0 2
Milk 0 0
0 0 0 0
0 0 0 0
0 0 0 1
0 0 0 0
3 0 0 0 0
0 0 1.58 0 0
0 0 0 0 0
0 0 0 0 0
2.74 0 0 0 9.31
0 0 0 0 3.33
0 0 0.41 0 4.39
0 0 0 0 0
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Bread/Starch 1.88 0 0 0 1.69 0
Fruit 0 0 0 0 0 0
Other Carbohydrate 0 0 0 0.98 0 0
Milk 0 0 0 0 0 0
0 9.31 Meat/Meat Substitute 0 0
0 3.33
0 4.39 Meat-Very Lean 0 0
0 0
Fat 0 0.5
Milk-Skim 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0.17 0 0
3.53
0 0 0 0 0
0 0 0 0 1.73
0 0 0 0 6.64
0 0 0 0 0.17
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Meat/Meat Substitute 0
Fat 0
Meat-Very Lean 0
Milk-Skim 0
0 0 0 0 0 0 0 0 0 0
0 0 1.23 0 0 0 0 0 0 0
0 0 0 3.11 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 Meat-Medium Fat 0 0
0 1.73
0 6.64 Meat-High Fat 0 0
0 0.17 Milk-Low Fat 0 0
Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Total
Milk-Whole 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
1.76
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Item Name Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total Item Name Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry Total
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Meat-Medium Fat 0
Milk-Whole 0
Meat-High Fat 0
Milk-Low Fat 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0.82 0 0 0 0.94 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 Meat-Lean 0 0
0 0
0 1.76
0 0
0 0
10/29/2013 10:39 PM
Item Name CHOBANI Yogurt, Greek, Plain Water, Tap WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total 10/24/2013
Meat-Lean 0 0 0
0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0
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Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Total
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Meal Breakfast
Quantity 1 item(s)
Weight 40 g
Vegetable 0
Breakfast
2 serving(s)
62.4 g
Breakfast Breakfast Morning Snack Morning Snack Morning Snack Morning Snack Morning Snack Lunch
1 ounce(s) 3 fluid ounce(s) 1 ounce(s) 2 cup(s) 1 item(s) 2 fluid ounce(s) 1 tablespoon(s) 3 ounce(s)
28.3 g 88.9 g 28.3 g 468 g 131 g 59.3 g 15 g 85 g
0 0 0 0 0 0 0 0
1.5 cup(s) 1 cup(s) 1 cup(s) 4 fluid ounce(s) 3 ounce(s)
292.5 g 91 g 122 g 118.5 g 85 g
0 1.24 2 0 0
Afternoon Snack Afternoon Snack Afternoon Snack Afternoon Snack Dinner
1 cup(s) 1 cup(s) 5 fluid ounce(s) 1 ounce(s) 2 ounce(s)
195 g 91 g 148.1 g 28.3 g 56.7 g
0 1.24 0 0 0
Dinner Dinner Evening Snack
2 cup(s) 1 cup(s) 2 slice(s)
250 g 180 g 92 g
3.5 1.66 0 9.64
10/29/2013 10:39 PM
Item Name Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Total
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Meal Evening Snack Evening Snack
Quantity 1 tablespoon(s) 2 serving(s)
Weight 16 g 62.4 g
Vegetable 0 0
Evening Snack
3 fluid ounce(s)
91.1 g
9.64 Bread/Starch 0 Fruit 0 Other Carbohydrate 2 Milk 0
0 0 0 4.16 0 0 0 0
0 0 0 0 1.03 0 0 0
0.41 0 0 0 0 0.01 0 0
0 0 0 0 0 0 0 0
4.11 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
2.74 0 14.21
0 0 1.03
0 0 4.53
0 0 0
10/29/2013 10:39 PM
Item Name Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Bread/Starch 0 0 0
Fruit 0 0 0
Other Carbohydrate 0 1.74 0
Milk 0 0 0
0 0 3.2 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0.38
14.21 Meat/Meat Substitute 0
1.03
4.53 Meat-Very Lean 0
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Total
Fat 0.5
Milk-Skim 0
0 0 0 0 0 0 0 0
1.23 0 0 0 0 0 0.65 0
0 0 0 0 0 0 0 4.01
0 0 0.17 0 0 0 0 0
2.38
8.02
0.17
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Item Name Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total
Meat/Meat Substitute 0 0 0 0 0
Fat 0 0 0 0 0
Meat-Very Lean 0 0 0 0 4.01
Milk-Skim 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 Meat-Medium Fat 0
2.38
8.02 Meat-High Fat 0
0.17 Milk-Low Fat 0
Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Total
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Milk-Whole 0
0 2.15
0 0
0.82 1.76
0 0
10/29/2013 10:39 PM
Item Name Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla Total
Meat-Medium Fat 0 0 0 0 0 0 0
Milk-Whole 0 0 0 0 0 0 0
Meat-High Fat 0 0 0 0 0 0 0
Milk-Low Fat 0 0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 2.15
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0.94 0
0 0 0 0 0
2.15
1.76
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Item Name BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total Item Name FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla Almonds, Dry Roasted, Salted Water, Tap CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried Total
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Meat-Medium Fat 0
Milk-Whole 0
Meat-High Fat 0
Milk-Low Fat 0
2.15 Meat-Lean 0
1.76
0 0 0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0.19
10/29/2013 10:39 PM
Item Name Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total 10/25/2013 Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Total
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Meat-Lean 0
0 0 0 0 0
0.19
0.19
Quantity 2 cup(s) 3 fluid ounce(s)
Weight 120 g 91.1 g
Vegetable 0 0
Breakfast Breakfast Morning Snack
1 item(s) 3 fluid ounce(s) 2 serving(s)
118 g 88.9 g 62.4 g
0 0 0
Morning Snack Morning Snack Morning Snack Lunch
4 fluid ounce(s) 2.5 cup(s) 1 ounce(s) 4 ounce(s)
118.5 g 585 g 28.3 g 113.4 g
0 0 0 0
Lunch Lunch Afternoon Snack
1 cup(s) 2 cup(s) 3 ounce(s)
195 g 360 g 85 g
0 3.32 0
3.32
10/29/2013 10:39 PM
Item Name Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Total
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Meal Afternoon Snack Afternoon Snack Afternoon Snack Dinner
Quantity 1 cup(s) 1 item(s) 4 fluid ounce(s) 2 ounce(s)
Weight 195 g 133.7 g 118.5 g 56.7 g
Vegetable 0 0 0 0
Dinner Dinner Dinner Evening Snack
1 item(s) 1 cup(s) 4 fluid ounce(s) 2 item(s)
133.7 g 164 g 118.5 g 100 g
0 0 0 0
Evening Snack
4 fluid ounce(s)
121.5 g
3.32 Bread/Starch 6 0 Fruit 0 0 Other Carbohydrate 0 0.19 Milk 0 0
0 0 0
1.75 0 0
0 0 0
0 0 0
0 5.2 0 0
0 0 0 0
0 0 0.41 0
0 0 0 0
2.74 0 18.76
0 0 1.75
0 0 4.85
0 0 0
10/29/2013 10:39 PM
Item Name Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Bread/Starch 0
Fruit 0
Other Carbohydrate 0
Milk 0
2.74 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 2.08 0 0
0 0 0 0
0 0 0 4
0 0 0 0
0.25
18.76 Meat/Meat Substitute 0 0
1.75
4.85 Meat-Very Lean 0 0.19
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Total
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Fat 0 0
Milk-Skim 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0 0
0 0 1.23 0
0 0 0 5.35
0 0 0 0
14.14
5.78
10/29/2013 10:39 PM
Item Name Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Meat/Meat Substitute 0 0 0
Fat 0 0 0
Meat-Very Lean 0 0 0
Milk-Skim 0 0 0
0 0 0 0
0 4.95 0 0
0 0 0 0
0 0 0 0
0 0 0 0
4.95 0 0 3
0 0 0 0
0 0 0 0
0.25
0 Meat-Medium Fat 0 0
14.14
5.78 Meat-High Fat 0 0
0 Milk-Low Fat 0 0
Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Total
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Milk-Whole 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0.82
0 0 0
10/29/2013 10:39 PM
Item Name Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total Item Name GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Total
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Meat-Medium Fat 0 0
Milk-Whole 0 0
Meat-High Fat 0.82 0
Milk-Low Fat 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 Meat-Lean 0 0
0.82
0 0 0
4.48
10/29/2013 10:39 PM
Item Name Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total
Meat-Lean 0 0 0 0
0 0 3.05
0 0 0 1.43
0 0 0 0
4.48
** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as exchange values for these cannot be calculated.
Activities Spreadsheet
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10/29/2013 10:39 PM
Energy Balance
10/23/2013 - 10/25/2013 Date 10/23/2013 10/24/2013 10/25/2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: kCal Consumed 2894 2968 3219 9081 kCal Burned 0 0 0 0 Net kCal 2894 2968 3219 9081 kcal 2512 3027 0 3027
Daily Food Log

10/23/2013 BREAKFAST Banana FIBER ONE Bar, Chewy, Oats & Chocolate Oats, Dry CHOBANI Yogurt, Greek, Plain Water, Tap MORNING_SNACK WHITE WAVE SILK PURE ALMOND Almondmilk, Vanilla SPORTPHARMA WHEY Protein Shake, Vanilla
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1 item 1 item 1 c. 1 oz. 5 fl. oz.
105 kCal 140 kCal 607 kCal 17 kCal 0 kCal
1 c. 1 svg.
90 kCal 120 kCal
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LUNCH Chicken, Broiler or Fryer, Breast, Meat Only with Original Seasoning, Boneless, Skinless, Rotisserie Rice, Brown, Long Grain, Cooked Broccoli, Chopped, Boiled, Drained Apple, Medium Water, Tap AFTERNOON_SNACK Chicken, Breast, Meat Only, Boneless, Skinless, Raw Rice, Brown, Medium Grain, Cooked Broccoli, Chopped, Boiled, Drained Almonds, Dry Roasted, Salted DINNER Tilapia, Cooked, Dry Heat Vegetable Medley Water, Tap EVENING_SNACK Peanut Butter, Smooth Jelly (includes Grape) Bread, Wheat SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Total: 2894 10/24/2013 BREAKFAST FIBER ONE Bar, Chewy, Oats & Chocolate SPORTPHARMA WHEY Protein Shake, Vanilla 1 item 2 svg. 140 kCal 240 kCal 1 T. 1 T. 2 sl. 2 svg. 6 fl. oz. 94 kCal 56 kCal 135 kCal 240 kCal 0 kCal 3 oz. 1 c. 6 fl. oz. 109 kCal 151 kCal 0 kCal 3 oz. 1 c. 1 c. 1 oz. 97 kCal 218 kCal 55 kCal 169 kCal 3 oz. 126 kCal
1 c. 1 c. 1 item 6 fl. oz.
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BREAKFAST Almonds, Dry Roasted, Salted Water, Tap MORNING_SNACK CHOBANI Yogurt, Greek, Plain Oatmeal, Cooked with Water Orange Coffee, Brewed Cream, Coffee or Table, Liquid, Light LUNCH Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Carrots Water, Tap AFTERNOON_SNACK Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Broccoli Water, Tap Seeds, Chia, Dried DINNER Beef, Rib Eye, Small End, Choice, Separable Lean and Fat, 0'' Fat, Broiled Green Beans, Boiled, Drained Spinach, Chopped, Boiled, Drained EVENING_SNACK
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1 oz. 3 fl. oz.
169 kCal 0 kCal
1 oz. 2 c. 1 item 2 fl. oz. 1 T.
3 oz. 1.5 c. 1 c. 1 c. 4 fl. oz.
3 oz. 1 c. 1 c. 5 fl. oz. 1 oz.
2 oz.
150 kCal
2 c. 1 c.
88 kCal 41 kCal
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EVENING_SNACK Bread, Whole Wheat, Prepared Peanut Butter, Smooth SPORTPHARMA WHEY Protein Shake, Vanilla BLUE DIAMOND ALMOND BREEZE Almondmilk, Vanilla Total: 2968 10/25/2013 BREAKFAST GENERAL MILLS FIBER ONE Cereal BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Banana Water, Tap MORNING_SNACK SPORTPHARMA WHEY Protein Shake, Vanilla Water, Tap Oatmeal, Cooked with Water Almonds, Dry Roasted, Salted LUNCH Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, Brown, Medium Grain, Cooked Spinach, Chopped, Boiled, Drained AFTERNOON_SNACK Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Medium Grain, Cooked Avocado, California Water, Tap DINNER
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2 sl. 1 T. 2 svg. 3 fl. oz.
2 c. 3 fl. oz. 1 item 3 fl. oz.
2 svg. 4 fl. oz. 2.5 c. 1 oz.
4 oz. 1 c. 2 c.
187 kCal 218 kCal 83 kCal
3 oz. 1 c. 1 item 4 fl. oz.
10/29/2013 10:39 PM
DINNER Salmon, Pink, with Bone and Liquid, Canned Avocado, California Rice, Brown, Wild, Cooked Water, Tap EVENING_SNACK KELLOGG'S POP TARTS Brown Sugar Cinnamon BLUE DIAMOND ALMOND BREEZE Almondmilk, Original Total: 3219 2 item 4 fl. oz. 438 kCal 30 kCal 2 oz. 1 item 1 c. 4 fl. oz. 73 kCal 223 kCal 166 kCal 0 kCal
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10/29/2013 10:39 PM

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Diet & Wellness Plus Print Page

Victor trejo victort2010@yahoo.com

Carbohydrate Fat, Total Fat Saturated Fat Monounsaturated Fat

< 27.9 g Less than 10% of calories * No recommendation

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DRI * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended

1000.00 mg DRI Adequate Intake

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Nutrient Iron Magnesium Potassium Zinc Sodium

1.4k 1.2k 1.0k 800 600 400 200 0.0

Carbs Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0%

1130-1633 kCal 251-879 kCal 502-879 kCal 0 kCal

52% 28% 26% 0%

1562 kCal 851 kCal 794 kCal 0 kCal

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Intake vs. Goals

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Nutrient Potassium Zinc Sodium

DRI 4700.00 mg 11.00 mg 1500.00 mg

Intake 5019.83 mg 22.97 mg 1696.08 mg

Amount 1 item 1 item 1 c. 1 oz. 5 fl. oz. 1 c.

120 kcal 125.87 kcal

1 c. 1 c. 1 item 6 fl. oz.

216.45 kcal 54.6 kcal 94.64 kcal 0 kcal

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Kilocalories 96.95 kcal

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Amount 1 c. 1 c. 4 fl. oz. 3 oz.

Kilocalories 30.94 kcal 50.02 kcal 0 kcal 140.33 kcal

1 c. 1 c. 5 fl. oz. 1 oz. 2 oz.

218.4 kcal 30.94 kcal 0 kcal 137.78 kcal 150.25 kcal

2 c. 1 c. 2 sl. 1 T. 2 svg. 3 fl. oz.

240 kcal 22.5 kcal

1 item 3 fl. oz. 2 svg. 4 fl. oz. 2.5 c.

105.02 kcal 0 kcal 240 kcal 0 kcal 415.35 kcal

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Amount 1 oz. 4 oz.

Kilocalories 168.68 kcal 187.11 kcal

218.4 kcal 82.8 kcal 167.55 kcal

1 c. 1 item 4 fl. oz. 2 oz. 1 item 1 c. 4 fl. oz. 2 item

% Goal 134.4 % 104.8 % 79.6 %

9 oz. eq. 3.5 cup eq. 2 cup eq.

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Actual 0.1 cup eq. 11.4 oz. eq. 271.3 kcal

% Goal 2.8 % 174.8 % 66.2 %

Breakfast Breakfast Breakfast

1 cup(s) 1 ounce(s) 5 fluid ounce(s)

156 28.33 148.13 2857.31

606.84 16.67 0 2893.53

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Meal Morning Snack

Lunch Lunch Lunch Lunch Afternoon Snack

1 cup(s) 1 cup(s) 1 item(s) 6 fluid ounce(s) 3 ounce(s)

195 156 182 177.75 85.04

216.45 54.6 94.64 0 96.95

195 156 28.35 85 242.56 177.75 16 21 50 62.4

218.4 54.6 168.68 108.8 151.08 0 94.08 55.86 135 240

Item Name Total

Protein (g) 211.99

Carb (g) 385.83

Fat (g) 68.26

Sat Fat (g) 15.23