Austin Cipres

austin_cipres@yahoo.com

Printed: 10/22/2013

customReport
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 3459.0 kcal 71.12 g Daily requirement based on grams per kilogram of body weight 562.09 - 389.14 g 45%-65% of kilocalories 134.52 - 76.87 g No recommendation Austin Cipres 5 ft. 9 inches 196 lbs. 20 years 28.9 Male Not Pregnant Active no no DRI

Carbohydrate Fat, Total Fat Saturated Fat

< 38.4 g Less than 10% of calories

Monounsaturated Fat 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

* No recommendation * 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

Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg DRI Adequate Intake 8.00 mg 400.00 mg 4700.00 mg DRI Adequate Intake 11.00 mg 1500.00 mg DRI Adequate Intake

Macronutrient Ranges
10/20/2013 - 10/22/2013 Calories 1.8k 1.6k 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% 1557-2248 kCal 346-1211 kCal 692-1211 kCal 0 kCal Protein Fat Yours 45% 21% 37% 0% 1150 kCal 531 kCal 949 kCal 0 kCal Alcohol Actual Recommended

Fat Breakdown
10/20/2013 - 10/22/2013
0% 25% 50% 75% 100%

Source of Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid Unspecified

|
14% 9% 9% 0% 5%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

Intake vs. Goals

10/20/2013 - 10/22/2013
0% 25% 50% 75% 100%

Nutrient

DRI

Intake

Energy Kilocalories Protein Carbohydrate 3459.0 kcal 71.12 g 562.09 389.14 g 2556.92 kcal 132.63 g 287.39 g
51% 74%

74% 186%

Fat, Total

134.52 76.87 g

105.48 g
78%

137%

Fat Saturated Fat Monounsaturated Fat < 38.4 g * 26.47 g 38.26 g

69%

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

* * < 300.0 mg

25.24 g 0.02 g 587.04 mg

196%

17.00 g 1.60 g

20.92 g 1.51 g

123% 95%

38.0 g *

35.21 g 139.3 g

93%

3.70 L *

2.73 L 0g

74%

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

1.76 mg 2.48 mg 31.97 mg 2.58 mg 6.86 g 815.22 g 385.39 mg 14.15 g 2702.4 g 50116.66 IU 19.31 mg

146% 191% 200% 199% 286% 204% 428% 94% 300% 1671% 129%

Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg 8.00 mg 400.00 mg 4700.00 mg 11.00 mg 1500.00 mg 1151.28 mg 18.05 mg 557.89 mg 5097.17 mg 14.09 mg 4134.78 mg
115% 226% 139% 108% 128% 276%

Source Analysis
10/20/2013 - 10/22/2013 Kilocalories
0% 25% 50% 75% 100%

Item Name Oatmeal, Cooked with Milk Eggs, Fried

Amount 1.5 c. 2.01 item 1.01 c. 2.01 oz. 1.01 c. 7.01 fl. oz. 18.01 fl. oz. 1.01 c. 2 item 2 oz.

Kilocalories 351 kcal 181.22 kcal

|
5% 2%

Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange

6.97 kcal 32.48 kcal 46.54 kcal 97.79 kcal

0% 0% 1% 1%

Water, Tap

0 kcal

0%

Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded

218.61 kcal 180.6 kcal 228.5 kcal

3% 2% 3%

Avocado, California

1.01 item 2.01 T. 4.01 oz.

225.48 kcal

3%

Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap

8.68 kcal 366.06 kcal

0% 5%

18.01 fl. oz. 1.01 item 2.01 T. 10.01 fl. oz. 6.01 oz.

0 kcal

0%

Celery, Stalk

6.46 kcal

0%

Peanut Butter, Smooth Water, Tap

189.1 kcal 0 kcal

2% 0%

EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Eggs, Hard Boiled

307.49 kcal

4%

2.01 c. 2.01 c. 2.01 oz. 3.01 oz.

13.87 kcal 100.54 kcal 338.48 kcal 496.63 kcal

0% 1% 4% 6%

4.01 T. 2.01 item 16.01 fl. oz. 1.01 item 1.01 item 5.01 oz. 1.01 item

160.4 kcal 155.77 kcal

2% 2%

Water, Tap

0 kcal

0%

Banana

106.07 kcal

1%

Orange

62.19 kcal

1%

Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat

238.61 kcal 76.3 kcal

3% 1%

Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice

6.01 oz. 15.01 fl. oz. 15.01 oz. 10.01 oz. 8.01 oz.

129.49 kcal 289.6 kcal

2% 4%

Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked

170.21 kcal

2%

516.18 kcal

7%

Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap

245.25 kcal

3%

8.01 fl. oz. 15.01 fl. oz. 1.01 item 12.01 fl. oz. 1.01 item 1.01 item 5.01 oz. 17.01 fl. oz. 13.01 oz. 1 item 14.01 oz. 2.01 item 5.01 T.

50.06 kcal

1%

0 kcal

0%

Omelet, Egg with Ham and Cheese

153.98 kcal

2%

Juice, Orange

167.54 kcal

2%

Eggs, Hard Boiled

78.28 kcal

1%

Sandwich, Tuna Salad with Lettuce

291.8 kcal

4%

Grapefruit Water, Tap

45.45 kcal 0 kcal

1% 0%

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat

387.27 kcal

5%

77.4 kcal 329.66 kcal

1% 4%

151.84 kcal

2%

Salad Dressing, Thousand Island, Low

146.54 kcal

2%

Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White 9.01 oz. 6.01 oz. 13.01 fl. oz. 58.75 kcal 28.96 kcal 156.66 kcal
1% 0% 2%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

MyPlate Analysis
10/20/2013 - 10/22/2013 Goal * Grains Vegetables Fruits Dairy Protein Foods Empty Calories 10 oz. eq. 4 cup eq. 2.5 cup eq. 3 cup eq. 7 oz. eq. 648 kcal tips tips tips tips tips tips Actual 4.7 oz. eq. 5.8 cup eq. 2.9 cup eq. 1.5 cup eq. 18.1 oz. eq. 515.4 kcal % Goal 47.4 % 144 % 114.1 % 51.5 % 257.9 % 79.5 %

Your results are based on a 3459 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 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 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 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
10/20/2013 Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Quantity 1.5 cup(s) 2.01 item(s) 1.01 cup(s) 2.01 ounce(s) 1.01 cup(s) 7.01 fluid ounce(s) 18.01 fluid ounce(s) 1.01 cup(s) 2 item(s) 2 ounce(s) 1.01 item(s) 2.01 tablespoon(s) 4.01 ounce(s) Wt (g) 351 92.46 30.3 56.98 145.44 217.31 533.55 196.95 60 56.7 135.02 32.16 113.68 Kcal 351 181.22 6.97 32.48 46.54 97.79 0 218.61 180.6 228.5 225.48 8.68 366.06

Lunch Afternoon Snack Afternoon Snack Afternoon Snack

18.01 fluid ounce(s) 1.01 item(s) 2.01 tablespoon(s) 10.01 fluid ounce(s)

533.55 40.4 32.16 296.55

0 6.46 189.1 0

EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

Dinner

6.01 ounce(s)

170.39

307.49

Dinner Dinner Dinner Dinner

2.01 cup(s) 2.01 cup(s) 2.01 ounce(s) 3.01 ounce(s)

60.3 245.22 56.98 85.33

13.87 100.54 338.48 496.63

Dinner

4.01 tablespoon(s)

62.16 3604.58

160.4 0

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth

Protein (g) 18.39 12.58 0.87 0.42 0.97 1.52 0 5.08 4.8 14.12 2.65 0.5 25.91

Carb (g) 49 0.77 1.1 8.26 11.17 22.6 0 45.22 30.73 0.73 11.67 2.01 0

Fat (g) 9.44 13.72 0.12 0.19 0.44 0.43 0 1.77 4.02 18.79 20.81 0.05 28.36

Sat Fat (g) 4.33 4 0.02 0.02 0.02 0.05 0 0.35 0.98 11.96 2.87 0.01 11.08

0 0.28 8.07

0 1.2 6.29

0 0.07 16.21

0 0.02 3.38

Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0 50.32

0 0

0 12.58

0 3.49

1.72 2.28 10.35 16.49

2.19 23.49 15.9 20.54

0.24 0.59 28.43 42.5

0.04 0.09 2.7 4.45

2 179.33

6.01 258.87

14.04 212.79

2 51.86

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap

Mono Fat (g) 2.67 5.72 0 0.03 0.06 0.08 0 0.64 2.12 5.32 13.23 0.01 12.81

Poly Fat (g) 1.5 3.01 0.05 0.08 0.23 0.09 0 0.64 0.86 0.53 2.45 0.04 1

Trans Fat (g) 0 0.04 0 0 0 0 0 0 0 0 0 0 0

Chol (mg) 21.06 370.76 0 0 0 0 0 0 0 59.54 0 0 77.3

Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0.01 7.79 0 0

0.03 4.55 0 0

0 0 0 0

0 0 0 195.67

0.01 0.03 18.46 8.11

0.1 0.29 5.97 28.06

0 0 0 0

0 0 0 0

0 77.11

0 49.47

0 0.04

10.03 734.36

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled

Omega-6 (g) 1.34 2.57 0.01 0.05 0.13 0.06 0 0.61 0.79 0.33 2.26 0.04 0.66

Omega-3 (g) 0 0.13 0.04 0.03 0.09 0.02 0 0.03 0.03 0.21 0.17 0 0.32

Diet Fiber (g) 4.91 0 0.67 1.37 2.91 0.43 0 3.55 1.38 0 9.18 0.51 0

Sugar (g) 16.71 0.37 0.13 5.68 7.11 18.25 0 0.69 2.63 0.3 0.41 0.98 0

Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0 0.03 4.53 0 0

0 0 0.03 0 0

0 0.65 1.93 0 0

0 0.74 2.97 0 0

0.02 0.28 5.76 27.97

0.08 0 0.21 0.06

1.33 6.87 7.81 7.68

0.25 11.62 0 2.33

0 47.44

0 1.46

0 51.17

4.01 75.17

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa

Water (L) 0.27 0.06 0.03 0.05 0.13 0.19 0.53 0.14 0.02 0.02 0.1 0.03

Alcohol (g) 0 0 0 0 0 0 0 0 0 0 0 0

Thiamin (mg) 0.41 0.04 0.02 0.02 0.03 0.2 0 0.19 0.3 0.02 0.1 0.01

Ribo (mg) 0.62 0.46 0.06 0.02 0.03 0.07 0 0.05 0.08 0.21 0.19 0.01

Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0.06

0.1

0.24

0.53 0.04 0 0.3 0

0 0 0 0 0

0 0.01 0.02 0 0

0 0.02 0.03 0 0

0.06 0.22 0 0

0 0 0 0

0.05 0.16 0.06 0.09

0.11 0.14 0.54 0.21

0 2.78

0 0

0 1.83

0 3.11

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded

Niacin (mg) 0.66 0.08 0.22 0.24 0.56 0.87 0 3.01 2.18 0.05

Vit B6 (mg) 0.17 0.17 0.06 0.03 0.07 0.09 0 0.29 0.03 0.04

Vit B12 (g) 1.16 0.9 0 0 0 0 0 0 0 0.47

Fol (DFE) (g) 24.57 47.15 58.78 3.42 34.91 65.19 0 7.88 120.6 10.21

Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

2.58 0.02 4.4

0.39 0.06 0.37

0 0 2.4

120.17 1.29 7.96

0 0.13 4.31 0 0

0 0.03 0.17 0 0

0 0 0 0 0

0 14.54 23.8 0 0

0.44 2.41 1.61 6.01

0.12 0.34 0.05 0.69

0 0 0 0

116.98 46.59 18.23 202.24

0 29.77

0 3.15

0 4.92

0 924.51

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked

Vit C (mg) 0.35 0 8.51 5.53 85.52 108.66 0 0

Vit D (ug) (g) 0 2.03 0 0 0 0 0 0

Vit A (RAE) (g) 143.91 202.49 142.11 1.71 1.45 21.73 0 0

Vit A (IU) (IU) 587.41 727.66 2841.23 30.77 17.45 434.62 0 0

Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0 0 11.88 0.61 0

0 0.34 0 0 0

0 150.25 9.45 4.82 0

0 568.12 198.48 93.91 0

0 1.25 0 0 0

0 0 0 0 0

0 8.89 0 0 0

0 181.4 0 0 0

16.94 14.47 0.4 1.19

0 0 0 0

282.81 2047.59 0 0

5654.33 40966.41 0 7.68

0 255.32

0 2.37

0 3017.21

0 52309.48

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange

Alpha-T (mg) 0.46 1.21 0.62 0.32 0.42 0.09

Calcium (mg) 389.61 57.33 30 3.42 23.27 23.9

Iron (mg) 2.14 1.75 0.82 0.16 0.6 0.43

Magn (mg) 108.81 12.02 23.94 3.42 18.91 23.9

Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0 0.06 0.11 0.16 2.66 0.38 0.25

16.01 19.7 63.6 408.8 17.55 8.68 9.09

0 0.83 1.99 0.39 0.82 0.15 3.42

5.34 84.69 12 15.88 39.16 4.82 23.87

0 0.11 2.89 0 0

16.01 16.16 13.83 8.9 0

0 0.08 0.6 0 0

5.34 4.44 49.53 2.97 0

1.22 1.62 0 22.27

59.7 80.92 149.86 59.73

1.63 0.74 1.61 3.24

47.64 29.43 136.76 110.08

0 34.86

40.1 1516.16

0 21.41

0 762.92

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries

Potas (mg) 631.8 140.54 169.07 43.88 222.52

Zinc (mg) 2.88 1.29 0.16 0.09 0.2

Sodium (mg) 498.42 191.39 23.94 0.57 1.45

Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

434.62 5.34 84.69 91.8 55.57 684.55 95.52 312.63

0.11 0 1.24 0.32 1.76 0.92 0.12 4.76

2.17 16.01 9.85 411.6 352.1 10.8 192.96 77.3

5.34 105.04 208.72 2.97 0

0 0.05 0.94 0 0

16.01 32.32 147.61 8.9 866.56

336.47 784.7 319.1 725.32

0.32 0.59 1.48 4.51

47.64 169.2 74.08 349.86

0 5460.17

0 21.75

581.45 4082.19

10/21/2013 Item Name Eggs, Hard Boiled Water, Tap Banana Meal Breakfast Breakfast Breakfast Quantity 2.01 item(s) 16.01 fluid ounce(s) 1.01 item(s) Wt (g) 100.5 474.3 119.18 Kcal 155.78 0 106.07

Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed

Breakfast Lunch Lunch Lunch

1.01 item(s) 5.01 ounce(s) 1.01 item(s) 6.009999999999999 ounce(s) 15.01 fluid ounce(s) 15.009999999999998 ounce(s) 10.01 ounce(s) 8.01 ounce(s)

132.31 142.03 28.68 170.38

62.19 238.61 76.3 129.49

Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

Lunch Dinner

459.68 425.53

289.6 170.21

Dinner Dinner

283.78 227.08

516.18 245.25

Dinner

8.01 fluid ounce(s)

240.3

50.06

Dinner

15.01 fluid ounce(s)

444.67 3248.42

0 0

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked

Protein (g) 12.64 0 1.3 1.24 18.73 2.5 2.33 0 8.51

Carb (g) 1.13 0 27.22 15.55 26.62 14.66 30.19 72.86 36.43

Fat (g) 10.66 0 0.39 0.16 6.28 1.35 0.24 0.51 1.74

Sat Fat (g) 3.28 0 0.13 0.02 2.01 0.24 0.05 0.06 0.29

76.58

20.99

3.86

Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

4.66

32.7

11.2

2.92

14.02

0 128.49

0 271.36

0 53.51

0 12.86

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

Mono Fat (g) 4.1 0 0.04 0.03 2.57 0.34 0 0.06 0.23

Poly Fat (g) 1.42 0 0.09 0.03 1.08 0.62 0.1 0.24 0.84

Trans Fat (g) 0 0 0 0 0.03 0 0 0 0

Chol (mg) 374.87 0 0 0 49.71 0 0 0 0

7.63 4.63

7.77 3.1

0 0

133.3 6.81

0 19.64

0 15.29

0 0.03

0 564.69

Item Name Eggs, Hard Boiled Water, Tap

Omega-6 (g) 1.19 0

Omega-3 (g) 0.04 0

Diet Fiber (g) 0 0

Sugar (g) 1.13 0

Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

0.05 0.02 0.88 0.58 0.1 0.16 0.66

0.03 0.01 0.04 0.03 0 0.08 0.17

3.1 3.18 1.7 2.15 4.26 0 12.34

14.58 12.37 21.59 2.43 9.78 66.65 10.6

0 2.92

0.67 0.17

0 5

0 0

14.02

0 6.58

0 1.25

0 31.73

0 153.13

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked

Water (L) 0.07 0.47 0.09 0.11 0.09 0.01 0.14 0.39 0.37

Alcohol (g) 0 0 0 0 0 0 0 0 0

Thiamin (mg) 0.07 0 0.04 0.12 0.24 0.07 0.1 0 0.18

Ribo (mg) 0.52 0 0.09 0.05 0.18 0.04 0.08 0 0.25

0.18

0.45

0.17

Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

0.18

0.18

0.17

0.23

0.44 2.77

0 0

0 1.43

0 1.56

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

Niacin (mg) 0.06 0 0.79 0.37 4.31 1.05 0.92 0 2.52

Vit B6 (mg) 0.12 0 0.44 0.08 0.35 0.06 0.28 0 0.43

Vit B12 (g) 1.12 0 0 0 0.58 0 0 0 0

Fol (DFE) (g) 44.22 0 23.84 39.69 2.84 8.61 10.22 0 153.19

27.79 1.73

0.62 0.02

7.69 0

0 15.9

0.2

0.6

0 41.56

0 2.61

0 9.99

0 298.5

Item Name Eggs, Hard Boiled

Vit C (mg) 0

Vit D (ug) (g) 2.21

Vit A (RAE) (g) 149.75

Vit A (IU) (IU) 522.6

Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

0 10.37 70.39 0.28 0 21.81 181.57 85.11

0 0 0 0.28 0 0 0 0

0 3.58 14.55 18.46 0 1340.9 0 1144.67

0 76.28 297.7 374.96 0 26817.91 13.79 25464.31

6.13 13.62

35.45 0

0 99.92

453.74 483.68

0 389.28

0 37.95

0 2771.82

0 54504.97

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked

Alpha-T (mg) 1.04 0 0.12 0.24 1.26 0.26 1.6 0.55 3.32

Calcium (mg) 50.25 14.23 5.96 52.92 62.49 30.41 46 13.79 106.38

Iron (mg) 1.2 0 0.31 0.13 1.76 0.69 1.23 0.32 2.26

Magn (mg) 10.05 4.74 32.18 13.23 31.25 24.38 30.67 4.6 63.83

Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

3.83 0

49.92 79.48

3.4 0.43

89.62 43.15

0 12.22

13.34 525.17

0 11.73

4.45 352.14

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total 10/22/2013 Item Name

Potas (mg) 126.63 4.74 426.66 239.48 433.19 78.02 391.88 78.15 740.42

Zinc (mg) 1.06 0 0.18 0.09 2.63 0.58 0.34 0.09 1.49

Sodium (mg) 124.62 14.23 1.19 0 945.93 115.02 46 9.19 1085.09

1256.42 329.27

1.88 0.54

329 597.22

25.03

100.13

4.45 4134.34

0 8.88

13.34 3380.96

Meal

Quantity

Wt (g)

Kcal

Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled

Breakfast Breakfast Morning Snack Lunch Lunch Lunch Lunch

1.01 item(s) 12.01 fluid ounce(s) 1.01 item(s)

77.77 372.31 50.5

153.98 167.54 78.28

Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob

1.01 item(s) 5.01 ounce(s) 17.01 fluid ounce(s) 13.01 ounce(s)

168.67 142.03 503.92 368.83

291.8 45.45 0 387.27

Afternoon Snack Dinner

1 item(s)

90

77.4

Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded

14.01 ounce(s)

397.18

329.66

Dinner Dinner

2.01 item(s) 5.01 tablespoon(s)

57.08 75.15

151.84 146.54

Dinner Dinner

9.01 ounce(s) 6.009999999999999 ounce(s) 13.01 fluid ounce(s)

255.43 170.38

58.75 28.96

Juice, Grapefruit, White Total

Dinner

401.68 3130.93

156.66 0

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap

Protein (g) 10.74 2.61 6.35 19.28 0.89 0

Carb (g) 1.99 38.72 0.57 36.96 11.48 0

Fat (g) 11.26 0.74 5.36 7.25 0.14 0

Sat Fat (g) 4.4 0.09 1.65 1.25 0 0

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

17.93

68.6

5.2

3.35

2.94 12.31

16.83 57.71

1.22 5.88

0.29 2.33

4.97 0.62

29.17 18.08

2.68 8.51

0.48 0.56

7.31 2.1 2.01 90.05

9.27 5.61 36.95 331.93

1 0.51 0.4 50.15

0.16 0.07 0.06 14.69

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw

Mono Fat (g) 4.29 0.13 2.06 1.82 0 0 1.43

Poly Fat (g) 1.4 0.15 0.71 3.61 0 0 0.15

Trans Fat (g) 0 0 0 0 0 0 0

Chol (mg) 197.54 0 188.37 21.93 0 0 22.13

0.39 2.28

0.44 0.46

0.01 0

0 23.83

0.68 4.86

1.23 2.02

0 0

0 8.27

0.03

0.42

Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

0.02 0.05 18.04

0.27 0.1 10.97

0 0 0.01

0 0 462.05

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

Omega-6 (g) 1.2 0.11 0.6 3.04 0 0 0.1

Omega-3 (g) 0.11 0.04 0.02 0.38 0 0 0.04

Diet Fiber (g) 0 0.74 0 1.86 1.56 0 0

Sugar (g) 1.97 31.27 0.57 4.5 9.91 0 56.87

0.42 0.42

0.01 0.04

1.8 1.99

5.63 21.37

1.16 1.47

0.07 0.55

4.28 0.9

4.83 13.01

0.07 0.08 0.08 8.74

0.35 0.19 0.02 1.84

5.62 3.58 0.4 22.73

1.07 2.03 36.55 189.59

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled

Water (L) 0.05 0.33 0.04

Alcohol (g) 0 0 0

Thiamin (mg) 0.11 0.34 0.03

Ribo (mg) 0.31 0.11 0.26

Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

0.1 0.13 0.5 0.27

0 0 0 0

0.27 0 0 0.15

0.23 0.03 0 0.73

0.07 0.31

0 0

0.14 0.31

0.05 0.25

0.02 0.05

0 0

0.14 0.04

0.09 0.03

0.23 0.16 0.36 2.63

0 0 0 0

0.2 0.12 0.16 2.01

0.48 0.11 0.08 2.77

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned

Niacin (mg) 0.6 1.49 0.03 10.11 0.36 0 0.39

Vit B6 (mg) 0.12 0.15 0.06 0.27 0 0 0.17

Vit B12 (g) 0.74 0 0.56 1.77 0 0 1.92

Fol (DFE) (g) 17.11 111.69 22.22 102.89 14.2 0 36.88

1.59 4.4

0.08 0.23

0 0.68

37.8 95.32

Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

2.1 0.33

0.11 0

0 0

17.13 0

1.85 0.53 0.8 24.58

0.5 0.13 0.18 1.99

0 0 0 5.66

495.53 231.72 40.17 1222.66

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

Vit C (mg) 0 186.16 0 1.35 48.86 0 2.58

Vit D (ug) (g) 1 0 1.11 0 0 0 0

Vit A (RAE) (g) 108.1 37.23 75.25 23.61 65.33 0 0

Vit A (IU) (IU) 484.28 744.62 262.6 132.57 1316.63 0 221.3

6.12 34.16

0 0

8.1 43.69

168.3 1139.6

0 1.13

0 0

0 12.02

0 233.72

71.78 6.82 152.64 511.58

0 0 0 2.12

1197.96 742.86 4.02 2318.18

23951.6 14840.15 40.17 43535.53

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

Alpha-T (mg) 0.61 0.15 0.52 0.66 0.18 0 0

Calcium (mg) 111.21 40.95 25.25 96.14 17.04 15.12 623.32

Iron (mg) 0.95 0.74 0.6 3.09 0.13 0 0.26

Magn (mg) 12.44 40.95 5.05 32.05 11.36 5.04 59.01

0.06 1.11

1.8 55.6

0.47 3.34

33.3 31.77

0.51 0.75

60.51 20.29

1.38 0.68

48.52 5.26

5.19 0.22 0.88 10.86

252.87 56.23 36.15 1412.49

6.92 1.65 0.8 21.01

201.79 23.85 48.2 558.61

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap

Potas (mg) 149.32 744.62 63.63 244.57 197.42 5.04

Zinc (mg) 1.2 0.19 0.53 0.93 0.1 0

Sodium (mg) 508.62 3.72 62.62 791.06 0 15.12

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

796.67

3.02

239.74

243 448.81

0.41 2.03

13.5 2140.78

155.27 151.8

1.15 0.14

228.91 717.68

1425.3 420.84 650.73 5697.01

1.35 0.39 0.2 11.64

201.79 13.63 4.02 4941.19

Exchanges Spreadsheet
10/20/2013 Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 1.5 cup(s) 2.01 item(s) 1.01 cup(s) 2.01 ounce(s) 1.01 cup(s) 7.01 fluid ounce(s) 18.01 fluid ounce(s) 1.01 cup(s) Weight 351 g 92.5 g 30.3 g 57 g 145.4 g 217.3 g Vegetable 0 0 0.28 0 0 0

Water, Tap

Breakfast

533.5 g

Rice, Brown, Long Grain, Cooked

Lunch

196.9 g

Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa

Lunch Lunch Lunch Lunch

2 item(s) 2 ounce(s) 1.01 item(s) 2.01 tablespoon(s) 4.01 ounce(s)

60 g 56.7 g 135 g 32.2 g

0 0 0 0

Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap

Lunch

113.7 g

Lunch

18.01 fluid ounce(s) 1.01 item(s)

533.5 g

Celery, Stalk

Afternoon Snack Afternoon Snack Afternoon Snack Dinner

40.4 g

0.26

Peanut Butter, Smooth

2.01 tablespoon(s) 10.01 fluid ounce(s) 6.01 ounce(s)

32.2 g

Water, Tap

296.5 g

EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light

170.4 g

Dinner Dinner Dinner Dinner

2.01 cup(s) 2.01 cup(s) 2.01 ounce(s) 3.01 ounce(s)

60.3 g 245.2 g 57 g 85.3 g

0.56 4.02 0 0

Dinner

4.01 tablespoon(s)

62.2 g

Total Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Bread/Starch 3 0 0 Fruit 0 0 0 Other Carbohydrate 0 0 0

5.11 Milk 0 0 0

Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0 0 0 0 3.03 2.34 0 0 0 0

0.54 0.78 1.31 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

0 0 0 0

0 0 0 0

0 0 0 1.33

0 0 0 0

0 8.37 Meat/Meat Substitute 0

0 2.63

0 1.33 Meat-Very Lean 0

0 0 MilkSkim 0

Item Name Oatmeal, Cooked with Milk

Fat 0

Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total

0 0 0 0 0 0 0 0 0 0 0 0

1 0 0 0 0 0 0 0 0.54 5 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 1.4

0 0 0 0 6.99

0 0 0 0 0

0 0 0 0

0 0 3.17 4

0 0 0 0

0 0 0 0

0 0

3.01 18.12

0 6.99

0 0

Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted

Meat-Medium Fat 0 2.01 0 0 0 0 0 0 0 0 0 0 4.88

MilkWhole 0 0 0 0 0 0 0 0 0 0 0 0 0

Meat-High Fat 0 0 0 0 0 0 0 0 0 2.01 0 0 0

Milk-Low Fat 0.75 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 1.89 0 0

0 0 0 0 0

0 0 0 0

0 0 0 0

0 0 1.58 2.67

0 0 0 0

HIDDEN VALLEY Ranch Dressing, Light Total Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched

0 6.89 Meat-Lean 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0

0 8.15

0 0.75

0 0 0 0 0

0 0 0

Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total 10/21/2013 Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed

0 0

Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch

Quantity 2.01 item(s) 16.01 fluid ounce(s) 1.01 item(s) 1.01 item(s) 5.01 ounce(s) 1.01 item(s) 6.009999999999999 ounce(s) 15.01 fluid ounce(s) 15.009999999999998 ounce(s) 10.01 ounce(s) 8.01 ounce(s)

Weight 100.5 g 474.3 g 119.2 g 132.3 g 142 g 28.7 g 170.4 g

Vegetable 0 0 0 0 0 0 0

Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total Item Name Eggs, Hard Boiled Water, Tap Banana

Lunch Dinner

459.7 g 425.5 g

0 6.65

Dinner Dinner

283.8 g 227.1 g

0 0

Dinner

8.01 fluid ounce(s)

240.3 g

Dinner

15.01 fluid ounce(s)

444.7 g

0 6.65

Bread/Starch 0 0 0

Fruit 0 0 1.77

Other Carbohydrate 0 0 0

Milk 0 0 0

Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total

0 0 0.95 1.62 0 0

1.04 0 0 0 0 0

0 1.71 0 0 3.62 0

0 0 0 0 0 0

0 3.07

0 0

0 0

0 0

0 5.64 Meat/Meat Substitute 0 0 0 0 0 0 0 0 0

0 2.81

0 6.33 Meat-Very Lean 0 0 0 0 0 0 0 0 0

0 0 MilkSkim 0 0 0 0 0 0 0 0 0

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and

Fat 0 0 0 0 0 0 0 0 0

0 0

0 0

0 0

0 0

Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total 0 0 0 0

0 0 Meat-Medium Fat 2.07 0 0 0 0 0 0 0 0

0 0 MilkWhole 0 0 0 0 0 0 0 0 0

0 0 Meat-High Fat 0 0 0 0 0 0 0 0 0

0 0 Milk-Low Fat 0 0 0 0 0 0 0 0 0

Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total Item Name Eggs, Hard Boiled Water, Tap Banana

0 0

0 0

0 0

0 0

0 2.07 Meat-Lean 0 0 0

0 0

0 0

0 0

Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total 10/22/2013 Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled

0 2.28 0 0 0 0

9.38 0

0 11.66

Meal Breakfast Breakfast Morning Snack Lunch Lunch Lunch Lunch

Quantity 1.01 item(s) 12.01 fluid ounce(s) 1.01 item(s)

Weight 77.8 g 372.3 g 50.5 g

Vegetable 0 0 0

Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob

1.01 item(s) 5.01 ounce(s) 17.01 fluid ounce(s) 13.01 ounce(s)

168.7 g 142 g 503.9 g 368.8 g

0 0 0 0

Afternoon Snack Dinner

1 item(s)

90 g

Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned

14.01 ounce(s)

397.2 g

1.58

Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded

Dinner Dinner

2.01 item(s) 5.01 tablespoon(s)

57.1 g 75.1 g

0 0

Dinner Dinner

9.01 ounce(s) 6.009999999999999 ounce(s) 13.01 fluid ounce(s)

255.4 g 170.4 g

2.36 1.16

Juice, Grapefruit, White Total Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

Dinner

401.7 g

0 5.1

Bread/Starch 0 0 0 2.02 0 0 0

Fruit 0 2.25 0 0 0.76 0 0

Other Carbohydrate 0 0 0 0 0 0 3.01

Milk 0 0 0 0 0 0 0

0.97 3.16

0 0

0 0

0 0

1.9 0

0 0

0 1.25

0 0

0 0 0 8.05 Meat/Meat

0 0 2.62 5.63

0 0 0 4.26 Meat-Very

0 0 0 0 Milk-

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

Substitute 0 0 0 0 0 0 0

Fat 1.01 0 0 1.01 0 0 0

Lean 0 0 0 2.02 0 0 0

Skim 0 0 0 0 0 0 1.51

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0 0 0 Meat-Medium Fat 1.01 0 1.04 0 0 0

0 0 0 2.02 MilkWhole 0 0 0 0 0 0

0 0 0 2.02 Meat-High Fat 0 0 0 0 0 0

0 0 0 1.51 Milk-Low Fat 0 0 0 0 0 0

Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw

0 0

0 0

0 0.79

0 0

0 0

0 0

0 0

0 0

0 0 0 2.05 Meat-Lean 0 0 0 0 0 0 0

0 0 0 0

0 0 0 0.79

0 0 0 0

0 0

0 0

Lettuce, Romaine, Shredded Juice, Grapefruit, White Total

0 0 0

** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as exchange values for these cannot be calculated.

Activities Spreadsheet

Energy Balance
10/20/2013 - 10/22/2013 Date 10/20/2013 10/21/2013 10/22/2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: kCal Consumed 3557 2040 2074 7671 kCal Burned 0 0 0 0 Net kCal 3557 2040 2074 7671 kcal 3459 2557 0 2557

Daily Food Log

10/20/2013 BREAKFAST Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap MORNING_SNACK LUNCH Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap AFTERNOON_SNACK Celery, Stalk Peanut Butter, Smooth Water, Tap DINNER 1.01 item 2.01 T. 10.01 fl. oz. 6 kCal 189 kCal 0 kCal 1.01 c. 2 item 2 oz. 1.01 item 2.01 T. 4.01 oz. 219 kCal 181 kCal 228 kCal 225 kCal 9 kCal 366 kCal 1.5 c. 2.01 item 1.01 c. 2.01 oz. 1.01 c. 7.01 fl. oz. 18.01 fl. oz. 351 kCal 181 kCal 7 kCal 32 kCal 47 kCal 98 kCal 0 kCal

18.01 fl. oz.

0 kCal

EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light EVENING_SNACK Total: 3557 10/21/2013 BREAKFAST Eggs, Hard Boiled Water, Tap Banana Orange MORNING_SNACK LUNCH Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed

6.01 oz. 2.01 c. 2.01 c. 2.01 oz. 3.01 oz. 4.01 T.

307 kCal 14 kCal 101 kCal 338 kCal 497 kCal 160 kCal

2.01 item 16.01 fl. oz. 1.01 item 1.01 item

156 kCal 0 kCal 106 kCal 62 kCal

5.01 oz. 1.01 item 6.009999999999999 oz. 15.01 fl. oz.

239 kCal 76 kCal 129 kCal

Drink, Cranberry Apple Juice AFTERNOON_SNACK DINNER Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked

290 kCal

15.009999999999998 oz. 10.01 oz.

170 kCal

516 kCal

Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap EVENING_SNACK Total: 2040 10/22/2013 BREAKFAST Omelet, Egg with Ham and Cheese Juice, Orange MORNING_SNACK Eggs, Hard Boiled LUNCH Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) AFTERNOON_SNACK Corn, Yellow, Sweet, On the Cob DINNER Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded

8.01 oz.

245 kCal

8.01 fl. oz. 15.01 fl. oz.

50 kCal 0 kCal

1.01 item 12.01 fl. oz.

154 kCal 168 kCal

1.01 item

78 kCal

1.01 item 5.01 oz. 17.01 fl. oz. 13.01 oz.

292 kCal 45 kCal 0 kCal 387 kCal

1 item

77 kCal

14.01 oz. 2.01 item 5.01 T. 9.01 oz. 6.009999999999999 oz.

330 kCal 152 kCal 147 kCal 59 kCal 29 kCal

Juice, Grapefruit, White

13.01 fl. oz.

157 kCal

EVENING_SNACK Total: 2074

Daily Activity Log

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