slim19's Nutrients Report 07/01/14 - 07/03/14

Your plan is based on a 2200 Calorie allowance.

Nutrients Target Average Eaten Status
Total Calories 2200 Calories 975 Calories Under
Protein (g)*** 46 g 58 g OK
Protein (% Calories)*** 10 - 35% Calories 24% Calories OK
Carbohydrate (g)*** 130 g 128 g Under
Carbohydrate (% Calories)*** 45 - 65% Calories 53% Calories OK
Dietary Fiber 25 g 18 g Under
Total Sugars No Daily Target or Limit 67 g No Daily Target or Limit
Added Sugars No Daily Target or Limit 13 g No Daily Target or Limit
Total Fat 20 - 35% Calories 27% Calories OK
Saturated Fat < 10% Calories 9% Calories OK
Polyunsaturated Fat No Daily Target or Limit 5% Calories No Daily Target or Limit
Monounsaturated Fat No Daily Target or Limit 9% Calories No Daily Target or Limit
Linoleic Acid (g)*** 12 g 3 g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 3% Calories Under
Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.7% Calories OK
Linolenic Acid (g)*** 1.1 g 0.8 g Under
Omega 3 - EPA No Daily Target or Limit 271 mg No Daily Target or Limit
Omega 3 - DHA No Daily Target or Limit 369 mg No Daily Target or Limit
Cholesterol < 300 mg 248 mg OK
Minerals Target Average Eaten Status
Calcium 1000 mg 791 mg Under
Potassium 4700 mg 2782 mg Under
Sodium** < 2300 mg 1494 mg OK
Copper 900 g 752 g Under
Iron 18 mg 8 mg Under
Magnesium 310 mg 217 mg Under
Phosphorus 700 mg 907 mg OK
Selenium 55 g 65 g OK
Zinc 8 mg 7 mg Under
Vitamins Target Average Eaten Status
Vitamin A 700 g RAE 1873 g RAE OK
Vitamin B6 1.3 mg 1.6 mg OK
Vitamin B12 2.4 g 4.4 g OK
Vitamin C 75 mg 185 mg OK
Vitamin D 15 g 6 g Under
Vitamin E 15 mg AT 12 mg AT Under
Vitamin K 90 g 493 g OK
Folate 400 g DFE 426 g DFE OK
Thiamin 1.1 mg 0.8 mg Under
Riboflavin 1.1 mg 1.5 mg OK
Niacin 14 mg 10 mg Under
Choline 425 mg 255 mg Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
SusanLimsdietanalysis

Menu
Day1 Day2 Day3
Breakfast BeefNoodleSoup Breakfastsmoothie
(madeoffrozen
berries,banana,
andalmondmilk)
6ouncesoffatfree
Greekyogurt
1sliceofpineapple
2slicesofapples
Lunch 3slicesofapple
cupfatfreeGreek
yogurt
1cupalmondmilk
cupofgarden
saladwith1
tablespoonof
vinaigrettedressing
2ouncesofsalmon
Greeksaladwith
vinaigrettedressing
Greeksaladwith
vinaigrettedressing
Dinner 1cupofgarden
salad
2ouncesofbaked
salmon
1largeorange
5leavesofcooked
Napacabbage
1cupofsweettea
1cupofmilk
Stirfrybroccoli,
cabbage,and
shrimp
cupofwhiterice
2friedeggs
cupofwhiterice
Stirfrycatfishwith
gingerandgreen
onions
Carrotsmoothie
(carrotjuice,
oranges,and
mango)
Snack none 3slicesofapples 1cupofsweettea
Intakes Grains(34%of
target,2ozof7
oz)
Vegetables(84%of
target,2cupsof3
cups)
Fruits(75%of
target,1cupsof2
cups)
Dairy(27%oftarget,
cupof3cups)
Protein(88%of
target,5ozof6oz)
Grains(7%of
target,ozof7oz)
Vegetables(136%
oftarget,4cupsof
3cups)
Fruits(118%of
target,2cupsof
2cups)
Dairy(50%of
target,1cupsof
3cups)
Protein(82%of
target,5ozof6oz)
Grains(14%of
target,1ozof7oz)
Vegetables(146%
oftarget,4cups
of3cups)
Fruits(119%of
target,2cupsof
2cups)
Dairy(40%of
target,1cupsof
3cups)
Protein(65%of
target,4ozof6oz)
SusanLimsdietanalysis

After 3 days, my Diet Plan shows that I do not consume enough of certain
categories to meet the target values. It shows that I do not include enough grains and
dairy products to meet the target values. Looking at my diet, I realize that I do not
include enough whole grains, my average for the 3 days is 18% of target, and what I ate
was refined grains. One way I could alter my diet in this is to switch from white rice to
brown rice. Another thing I could alter was replacing the noodles I ate with something
whole grain, such as buckwheat noodles. For dairy products, I ate an average of 39% of
target value over the 3 days. Including more yogurts into my diet should help me reach
the target value. The calories I consume are below average, being only 975. I do not
think I should decrease the food I eat, but to include more food into my diet, especially
of those that contains nutrients that I am lacking in.
The diet plan shows that I am lacking in several nutrients. The first would be
dietary fiber. I ate an average of 18g when target value is 25g. Including beans and
peas into my diet would increase my intake on this and it would also increase the
carbohydrates that I am also lacking in without adding any refined sugar. Linoleic acid
and -linoleic acid are also nutrients that I do not meet the requirement on. The sources
for these come from liquid vegetable oils, nuts, and seeds. I do not think I can increase
the liquid vegetable oils I eat, but increasing the nuts and seeds is something I can
include into my diet. Adding them as a snack would increase my intake on linoleic acid
as well as other nutrients that comes with them.
For minerals, I am under RDA standards for calcium, potassium, copper, iron,
magnesium, and zinc. The average amount of calcium I intake is 791mg, under the daily
value of 1000mg. This suggests that I should include more dairy products or food
SusanLimsdietanalysis

products that are fortified with calcium, such as orange juice or tofu, into my diet. For
the other nutrients, the average amount I intake for potassium is 2782mg (target
4700mg), copper is 752g (target 900g), iron is 8mg (target 18mg), magnesium is
217mg (target 310mg), and zinc is 7mg (target 8mg). These values indicate I could
make better decisions on the food I eat by substituting certain ingredients for better
ones. Instead of lettuce, I could change it to spinach and kale. This would increase the
amount of all the minerals I am lacking since spinach is rich in potassium, iron,
magnesium, and zinc while kale is rich in copper and calcium.
For the vitamins, it shows that I am lacking in vitamin D, vitamin E, thiamin,
niacin, and choline. The average amount I intake for vitamin D is 6g (target 15g),
vitamin E is 12mg AT (target is 15mg AT), thiamin is 0.8mg (target is 1.1mg), niacin is
10mg (target is 14mg), and choline is 255mg (target is 425mg). What I can do to
increase these values would be to include one egg a day into my diet. One whole egg is
a good source of choline and vitamin D. There are also some foods that are fortified
with vitamin D, such as cereal, orange juice, and tofu. Including cereal into my diet
would make up for my lack of vitamin D, niacin, and thiamine. Whole grains are great
sources of niacin and thiamine, and my diet lacks whole grain food. Eating more nuts
and seeds will increase my niacin, thiamine, and vitamin E. Including the nuts and
seeds into the salads I eat is a way I can increase my intake on them.
The software program is a good program to calculate the nutrients I intake, but it
does need improvements. Coming from an Asian family, there are ingredients in the
dishes I eat that were not listed in the program. This will not accurately reflect the actual
nutrient values I consume. Some ingredients included ox-tail and rice stick noodles. I
SusanLimsdietanalysis

had to find other ingredients that I think were similar to those ingredients. In todays
society, there are many people who seek eating different variety of food as a hobby.
Having an extensive ingredient list in the program would prove useful for those that
consume different type of food.