DevilaK WBfinal

Healthy is Wealthy
Mt. San Antonio College Betty Crocker NF 25 Essentials of Nutrition Thurs 6:30 9:40 Fall Semester 2013
Kaprea Devila
Table of Contents
Quality Levels Vitamins Minerals Nutrition Profile Top 5 Foods Perfect Plan Analysis Super Foods Farm to Table Pumpkin Bread Recipe My Plate Water Fiber My Wellness Life 3 8 10 1 1 12 14 16 17 18 19 20 21
Quality Levels
Vitamins
The importance of vitamins is to aid the body in necessary functions. A healthy diet will reach the minimum amounts of each vitamin. Deficiencies in certain vitamins lead to specific diseases. Along with defiencies, passing the level of toxicity can cause poisoning and lead to diseases as well. These diseases can be prevented by simply following a healthy diet.
Minerals
Minerals are not much different from vitamins. The main difference is that minerals come from soil and water, while vitamins originate from plants and animals. Minerals are a lot simpler than vitamins. However, they are still used to carry out bodily functions. see Appendix A
Thiamin
!. Function: Thiamin's main function is to aid in converting carbohydrates into energy. This vitamin also helps in contracting muscles and conducting nerve signals. Deficiency: Thiamin deficiencies cause the subject to feel weak and fatigued, as well as resulting in psychosis and damaging of the nerves. Alcoholism prevents the body from absorbing thiamin and may lead to Beriberi disease. Chronic deficiencies lead to brain damage, which leads to Karsakoff syndrome or Wernicke's disease. Toxicity: Because thiamin is a water-soluble vitamin, it is highly unlikely for someone to reach it's level of toxicity through oral intakes. If the vitamin is taken in 3
2.
3.
through injections, overdose of thiamin may result in anaphylactic shock. Feeling weak, nauseous, unusually warm, or having trouble breathing are all signs that someone may have reached thiamin toxicity. 4. Sources: Whole Grains Pork Eggs Legumes Nuts
Riboflavin
!" 2. Function: Riboflavin is vital for growth and helps produce red blood cells. It also releases energy from carbohydrates. Deficiency: Riboflavin is prevalent in most foods, so it is uncommon for deficiencies to occur. Anemia, lip sores, skin disorders, and sore throats are a few symptoms of severe riboflavin deficiency. Toxicity: There are no known effects of riboflavin poisoning. Excess amounts are discarded through the urine. Sources: Fortified Breads Cereals Fish Lean Meat Milk
3.
4.
Niacin
!" Function: Niacin contributes to the digestive and nervous sytem and skin. It also helps convert food to energy. Deficiency: Pellagra is the most common result of a deficiency of niacin. It's symptoms include problems with digestion, skin problems, and mental damage. Toxicity: Large doses of niacin may increase blood sugar levels, damage the liver, and lead to peptic ulcers and skin rashes. 4 4. Sources: Dairy Nuts Fish Lean Meat Poultry
2.
3.
Vitamin B6
!. Function: Vitamin B6 has several functions: to produce antibodies, sustain normal nerve functions, produce hemoglobin, break down proteins, and maintain glucose levels. Deficiency: Lack of B6 may cause one to be easily depressed, irritable, and confused. It may also result in mouth sores. Toxicity: Overdose of B6 may lead to nerve damage, including numbness. Sources: Avocado Banana Meat Nuts Whole Grains
2. 3. 4.
Vitamin B12
!. 2. Function: Vitamin B12 aids in metabolism, forms red blood cells, and maintains the central nervous system. B12 is found in all animal sources, and only in fortified plants. Deficiency: Low levels of vitamin B6 result in anemia, loss of balance, weakness, and numbness or tingling. The liver can store B12 for years on end, so it is very hard to be deficient in B12. 3. Toxicity: Toxicity is unlikely, however symptoms may include excessive urination, diarrhea, thirst, flushing, and insomnia. 4. Sources: Eggs Chicken Ham Oysters Milk
Folate
!. 2. Function: Folate functions to aid in tissue growth and performance. It helps breakdown, use, and produce proteins as well as DNA. Deficiency: Low levels of folate can cause diarrhea, grey hair, ulcers, and glossitis. Most of the American diet is fortified with folate, so it is very difficult to have a deficiency. Toxicity: Folate is a water based vitamin, meaning that any excesses are discarded through the urine. There are no known side effects of too much folate. Sources: Dark Green Leafy Vegetables Dried Beans Peas Citrus Fruits Whole Grains
3. 4.
Vitamin C
!. Function: Vitamin C is vital for growth and development. Some of it's functions include forming proteins, healing wounds, and repairing cartilage, bones, and teeth. Vitamin C is an antioxidant, meaning it helps prevent serious illnesses like cancer and heart disease.
2.
Deficiency: Deficiencies of vitamin C can be very severe, leading to anemia, dry hair, easy bruising, gingivitis, nosebleeds, swollen joints, and scurvy. Toxicity: The body does not store vitamin C, nor can it make it on it's own. Because of this, it is quite unlikely to surpass toxic levels. However, intakes larger than 2,000 mg/day may result in diarrhea or an upset stomach. Sources: Cantaloupe Pineapple Spinach Sweet Potatoes Broccoli
3.
4.
Vitamin D
!. Function: Vitamin D aids the body in absorption of calcium, which is a essential for the formation of bones. Vitamin D also contributes to the immune, nervous, and muscular systems. Deficiency: Deficiencies of vitamin D can lead to the development of osteoporosis in adults, and rickets in children. Toxicity: Too much of vitamin D can cause the intestines to absorb too much of calcium and lead to symptoms such as confusion, nausea, kidney damage, and calcium deposits. Sources: Sun Eggs Beef Liver Mushrooms Supplements Fortified Milk
2. 3.
4.
Vitamin A
!. Function: Vitamin A plays a major role in growth and reproduction. It also aids vision and helps build the immune system. Another major role is that vitamin A produces the pigments in the eye's retina.
2. 3
Deficiency: Not enough vitamin A can lead to infectious diseases and vision problems. Toxcity: It is highly unlikely to become ill from too much vitamin A. However, large doses may cause birth defects. Children are usually more sensitive to larger doses of vitamin A. Yellowing of the skin can result from too much vitamin A, but will decrease when the amount of vitamin A has also decreased. 4. Sources: Carrots Apricots Spinach Broccoli Squash
Vitamin E
!. 2. Function: Vitamin E is an antioxidant; it forms red blood cells and helps the body use vitamin K. Deficiency: Deficiencies in vitamin E include symptoms of cramps, weakness, cataracts, and anemia. Toxicity: It is hard to reach maximum levels of vitamin E through diet alone. However, if taken through supplements, toxicity can lead to bleeding in the brain as well as birth defects. Sources: Vegetables Nuts Seeds Cereals
3.
4.
Corn
Calcium
!. Function: Calcium is a mineral that plays a major role in forming bones and teeth, clotting blood, releasing hormones, regulating hearbeat, and muscle contraction. Deficiency: Deficiency in calcium result osteoporosis, which is simply bone loss. 3 3. Toxicity: Excessive amounts of calcium over a long period of time may lead to the formation of kidney stones.
2.
4. Sources: Milk Yogurt Cheese Almonds Salmon
Iron
!. Function: Iron is a mineral whose main function is to produce hemoglobin and myoglobin. Deficiency: Low levels of iron can lead to iron deficiency anemia. Symptoms include headaches, dizziness, and weight loss. Toxicity: Toxicity of iron can lead to hemochromatosis, which is a disorder that causes the body to lack control of the amount of iron. Symptoms include nausea, vomiting, fatigue, and anorexia. Sources: Dried Fruits Whole Grains Legumes Seeds Vegetables
2.
3.
4.
Magnesium
!. 2. 3. 4.
Function: Magnesium plays roles in muscle contraction, production of protein, and transportation of energy. Deficiency: Severe deficiencies can result in numbness, tingling, and delirium. Toxicity: Magnesium toxicities are very rare and have no known side effects. Sources: Fruits Nuts Vegetables Whole Grains Peas
Potassium
!. Function: Potassium is a protein that helps build protein, breakdown carbohydrates, and, maintain growth. 2. Deficiency: Low levels of potassium may result in hypokalemia, which includes symptoms such as the weakening of muscles, irregular heartbeats, and an increase in blood pressure. 3. Toxicity: On the other hand, high levels of potassium can cause hyperkalemia, which includes symptoms such as irregular heartbeats, infections, and kidney failure. Vegetables Milk Yogurt
4.
Sources:
Bananas
Red Meat
Zinc
!. Function: Zinc is vital for the immune system to function properly. It also contributes to cell growth and division, the healing of wounds, and the breaking down of carbs. Deficiency: Zinc deficiency can lead to hair loss, sensory problems, prolonged growth, and also hypogonadism in males. Toxicity: Overdosing in zinc supplements can lead to temporary symptoms of abdominal pain, vomiting, and diarrhea. Sources: Beef Pork Lamb Fruits Vegetables Supplements
2.
3.
4.
Sodium
!. Function: Sodium, most commonly known as table salt, helps control blood pressure. It also aids in functions of the muscular and the nervous system. Deficiency: Sodium levels that are too low can lead to low blood pressure and hyponatremia. Toxicity: Sodium levels past toxicity results in high blood pressure, and can further lead to kidney disease, cirrhosis, and congestive heart failure. Sources: Salt Milk Beets Bacon Sausage 9
2. 3.
4.
Nutriton Profile
To maintain a healthy lifestyle, it is important to take in appropriate amounts of vitamins and minerals. Most vitamins and minerals can be easily obtained by a natural diet. However, some vitamins, like Vitamin D, aren't as easy to find. It's becoming easier, since America has been regularly fortifying certain foods. Based on my original 3-Day Diet Record (see Appendix B), these are my percentages of intake of the main vitamins and minerals. It's important to range from atleast 80% to 120%. Deficiencies, as well as overdoses, in certain vitamins and minerals may lead to long lasting illnesses that may or may not be reversed. The red highlighting shows that I am deficient in Vitamin D and Potassium. If these deficiencies are prolonged, I am possibly looking towards a future of osteoporosis or possibly hypokalemia. Excesses are usually forgiveable, based on their UL. Sodium, however, is not so easily overlooked. I should be under 120%, but I am at 144%. Excess in sodium can lead to high blood pressure, which is a huge factor for heart failure.
Optimal Range
80% - 120%
Deficient
Less than 80%
Excess
More than 120%
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Top 5 Foods
1) Dumpling with Pork, Fried
Kilocalories Saturated Fat Omega-3 Fiber Sugar Sodium 1014.0 kcal 14.31 g 1.22 g 2.4 g 2.67 g 1089.0 mg
4)
Cheesburger, Double Patty

2)
Macaroni and Cheese, Prepared

Kilocalories Saturated Fat Omega-3 Fiber Sugar Sodium 780.0 kcal 15.7 g 0.65 g 3.2 g 14.52 g 1568 mg
5)
Quesadilla, Cheese
3)
Spaghetti, with Meat Sauce

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Perfect Plan Analysis
My original 3 day diet, found in WB1 (see Appendix B), was recorded to analyze my daily diet on a regular basis. I rarely watch what I eat, and based on the results, one can assume I consume mostly junk. I eat food because it tastes good, not because of its nutritional value. Other major factors to my poor diet include money, time, and laziness. If I really did want to eat healthy, I would follow the meal plan in WB4 (see Appendix C). For my perfect plan analysis, I created an ideal meal plan to incorporate optimal amounts of the major vitamins and minerals. In order to live and maintain a healthy lifestyle, it is important to take in the correct amounts of these essential vitamins and minerals. Vitamins and minerals are essential for the human body to carry out
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neccesary functions, such as growth and development. Whole foods are the richest in vitamins and minerals. Its also very beneficial to swap out empty calorie foods and substitute them for nutrient dense foods. Nutrient dense basically means that a food has a greater percentage of various nutrients. The ratio is greater. For example, Cheetos contain a lot of calories, but there are absolutely no nutrients in them. An apple on the other hand, contains less calories, but has a whole bunch of essential nutrients. One way to make nutrient dense choices is to substitute whole wheat bread for white bread. Whole wheat bread contains the fiber that your body needs to absorb nutrients. It is not very difficult to get the right amount of nutrients, especially since the American diet is starting to regularly fortify foods with vitamins. In my original 3 day diet, I was deficient in vitamin D and Potassium. To fix these deficiencies, I drank more orange juice, which is a great source of vitamin D, and I added a few bananas, a source of Potassium, to my ideal meal plan. Sometimes being deficient is always the problem; excessiveness can be harmful as well. In my original 3 day diet, I had an excess in sodium, better known as table salt. Overdoses of sodium can increase blood pressure and lead to heart disease. To fix this problem, I made sure to get my sodium from more natural foods. I took out the fast foods, and replaced them with fresh foods. Fast food is often very salty to preserve shelf life. According to my original 3 day diet, the top three meals that were high in sodium were spaghetti, pork dumplings, and a cheese quesadilla. To reduce my sodium, I can stop buying these foods from fast food chains and make them myself using whole and natural ingredients. The DASH eating plan is designed to reduce sodium levels especially, to decrease chances of heart disease in the long run. Eating healthy is very important. Humans can increase there life expectancy by simply choosing a healthier diet. Americans should make it a habit to eat based on nutritional facts rather than taste or convenience.
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Perfect Plan Analysis
The above chart shows the top ten super foods that I included in my WB4.
Banana
-Times Used: 3 -Nutrients: Potassium -Reason: Bananas are very tasty :)
Carrot
-Times Used: 3 -Nutrients: Vitamin A -Reason: Carrots help vision.
Brown Rice
-Times Used: 2 -Nutrients: Magnesium -Reason: Rice goes great with salmon.
Apple
-Times Used: 1 -Nutrients: Fiber -Reason: Keeps the doctor away :)
Grapefruit
-Times Used: 1 -Nutrients: Vitamin C -Reason: Juicy, yummy on salads!
Tuna
-Times Used: 1 -Nutrients: Protein -Reason: Makes a great sandwich. 14
Egg
-Times Used: 1 -Nutrients: Vitamin D -Reason: Great breakfast item.
Salmon
-Times Used: 1 -Nutrients: Omega 3 -Reason: Fish is good for the heart :)
Almonds
-Times Used: 0.8 -Nutrients: Calcium -Reason: Makes a convenient snack.
Squash
-Times Used: 0.5 -Nutrients: Vitamin A -Reason: A yummy vegetable.
Below is a chart showing how much of each vitamin and mineral is in a serving of each superfood.
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Farm to Table
Pumpkins are especially popular during Halloween season. Families enjoy pumpkin carving and pumpkin pie! Why dont we see pumpkins throughout the year? Its because pumpkins cannot be grown in cold weather. Farmers usually start their pumpkin growing around June, July, or even as early as May, so that by the time the pumpkins is fully grown, it will just about be Halloween season. The soil has to be warm, which is around 60 to 65 degrees Fahrenheit. Pumpkin is a type of squash. It is a vegetable. Pumpkins have a long growing season, about 75 to 100 frost-free days. Pumpkins are very needy plants; they need ample amounts of water. They also need a lot of manure, compost, and fertilizer. They also have to have a lot of space so that their vines can grow. Bees play an important role in pumpkin growing. So it is very important to be careful about what pesticides the farmers use. If there were only flowers and vines growing, then the solution would be more bees. The role of the bees is to pollinate the flowers so that they can grow their fruit. Pumpkins grow beautiful flowers and long, delicate vines. It is important not to destroy these parts, as they are vital for the pumpkin to grow. Farmers know that a pumpkin is ripe when its color is a solid orange. People mistake the idea that when your pumpkin is the desired size, it is ready to be picked off. Pumpkins come in different varieties. So if a farmer wants to grow smaller pumpkins, then he should choose a smaller variety. To get an even shape for the pumpkin, the fruit must be turned occasionally. But farmers must be careful not to damage the flower or vines. Pumpkins bruise easily, so it is important to handle them with care. To toughen the skin of these pumpkins, they need to sit in the sun for about a week. When they are hardened, they can be stored in a room of 55 degrees Fahrenheit. For the pumpkins to be harvested, the farmer must carefully cut off the flower and vine. The more stem that is left, the more time the pumpkin will last. 16
There are several pumpkin patches in Southern California. California is a great place to grow pumpkins because of the naturally sunny weather and warm climate. There are no current policies that are affecting pumpkin planting. This food is prevalent in the news during alloween season. During Halloween, people carve pumpkins, go to pumpkin patches with their families, and make delicious pumpkin pie. There are even pumpkin carving contests to see who can create the most artistic carving in the pumpkin.
Pumpkin Bread Recipe

Makes: 2 loaves, 12 slices each Active Time: 15 minutes Total Time: 3 hours (including cooling time) INGREDIENTS 2 1/2 cups all-purpose flour 2 cups whole-wheat flour 1 tablespoon baking powder 2 teaspoons baking soda 2 teaspoons salt 2 large eggs 2 large egg whites 2 cups packed light brown sugar 3 cups canned unseasoned pumpkin puree 1/2 cup canola oil PREPARATION see Appendix D
Preheat oven to 350F. Coat two 9-by-5-inch loaf pans with cooking spray. Stir all-purpose flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl. Whisk eggs, egg whites, brown sugar, pumpkin and oil in another large bowl. Add the pumpkin mixture to the dry ingredients and mix until just combined. Scrape the batter into the prepared pans and smooth the tops. Bake the loaves until the tops are golden brown and a cake tester inserted in the center comes out clean, 50 to 60 minutes. Cool in the pans for 10 minutes. Turn the loaves out onto a wire rack to cool completely. TIPS & NOTES Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Find it at large supermarkets and naturalfoods stores. Store in an airtight container in the freezer. 17
My Plate
Grains
-Goal: 6 oz -Actual: 4.4 oz -% Goal: 73.1 %
Dairy
-Goal: 3 cup -Actual: 2.4 cup -% Goal: 81.4 %
Vegetables
-Goal: 2.5 cup -Actual: 2.3 cup -% Goal: 90.5 %
Protein Foods
-Goal: 5.5 oz -Actual: 11.1 oz -% Goal: 201.8 %
Fruits
-Goal: 2 cup -Actual: 3.6 cup -% Goal: 180.8 %
Empty Calories
-Goal: 267 kcal -Actual: 212.8 kcal -% Goal: 79.7 %
The My Plate analysis offers general recommendations for goals in categories such as fruits and grains. The intake vs. goals analysis however, offers recommendations for each of the main vitamins and minerals. The My Plate analysis is less specific but still gives a good idea for a healthy meal plan. Anyone can follow My Plate's guidelines for a healthy diet. It is very easy to follow and understand. It can also be modified according to a specific body type.
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Water
Water maintains body temperature. It lubricates joints as well as protects the spinal cord. And it helps through circulation in body processes such as urinating, sweating, and bowel movements. As humans, we are constantly losing water, especially when we exercise or simply walk to new destinations. In order to stay alive and healthy, we must replace the lost water. When you drink water during a meal, the water fills your stomach and leaves less room for food. This will decrease your chances of over eating. A human should drink water between meals to help with digestion. Water is very vital to maintaining health. It is a common mistake that when a person is thirsty, they actually think they are hungry. People that drink more water feel a lesser need to consume food than people who don't drink as much water. Because water is very filling, a dieting person can drink water when they feel they are hungry to reduce the amount of food they consume. Water can cause an obese person to lose weight because it takes the space of food, and everyone knows water has zero calories. Water will also help an obese persons blood circulation, and get more oxygen to places that normally suffocate from the amount of fat surrounding. Water also quenches the desire to munch on snacks for no reason. Water also eliminates toxins throughout the body and can prevent disease. I dont think juices should ever replace water. Water is essential for life. I think juices can be added for certain vitamins and minerals, but juice should never replace water. Water doesnt contain the vitamins that you find in fruits and vegetables. So one can drink juices to obtain the necessary vitamins. But without water, those vitamins would not be able to circulate throughout the body and accommodate the bodys needs. I usually dont drink water unless I am overwhelmingly parched or have vigorously exercised. I rarely drink water when I am simply thirsty. I Used to be in a phase where I would drink water right before bed, but I am not sure when that stopped. I would say, right now, I dont nearly drink as much water as I should be drinking. Especially since I stopped dancing for the moment. In WB4, a perfect day, you have to include water. It cant be a perfect day without water. Even though we get water from most foods, it is not nearly as much the amount of water that our body needs to healthily carry out its functions. And most of the water that is in the food we eat most likely contains sugars or even toxins that can lead to us coming down with a disease. Pure water is a must!
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Fiber
Fiber is essential for the process of digestion. If you are ever constipated, it is most likely cause by a lack of fiber in the diet. There are two types of fiber: insoluble and soluble. Soluble fiber slows down the process of digestion. Because it slows the digestion of food, the body is able to more carefully absorb nutrients from the food. Soluble fiber also lowers levels of cholesterol, which in turn reduces the risk for heart disease. Insoluble fiber on the other hand, increases the movement of digested food through the intestines. It also adds bulk to the stool, making it easier to secrete waste. It is ideal to incorporate twenty five to thirty grams of fiber into your diet daily. Consuming fiber will over all lead to healthier outcomes. Its important to always include fiber in your diets. With out fiber we would not be able to absorb all nutrients, we would die from heart disease, and we would be constipated. All meal plans should include fiber. One can find fiber in nuts, fruits, vegetables, legumes, and beans. Fiber gives off a sensation of being full. So the more highly impacted your diet is with fiber, the less hungry you will be. This can greatly affect obesity. Fiber also tends to be on the lower side in terms of caloric value. So that means less empty calories! Foods that do not contain fiber usually cause your blood sugar to increase, causing feelings of hunger, which then leads to over eating. Fiber also lowers cholesterol and blood pressure. This is great news for your heart! A suitable intake of fiber can reduces risks of cardiovascular disease, diabetes, and cancer. In juice, the pulp that no one likes, is the fiber. So if one is incorporating juice into their meal plans specifically to consume more fiber, they should make sure it contains all the pulp. The most popular pulp-free juices will not give you the fiber you need to carry bodily functions, such as digestion and blood flow. So in terms of planning your meals, I think you can either obtain fiber from the fruit itself, or if you really want to drink juice, drink the juice that has not had all of its pulp extracted. Basing it off of my own personal experiences, I know that I do not consume enough fiber. When I secrete solid wastes, my stool does not always match the ideal stool description according to the stool chart. I also find myself sitting on the toilet for unusual periods of time because of constipation. In WB4, I included a lot more fruits because they contain the fiber that my body needs to function. I definitely need to consume more fiber.
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My Wellness Life
I am 5 feet and 2 inches. I weigh 120 pounds. I do not eat healthy at all. My diet mostly consists of fast food, and sometimes homemade meals. I used to exercise a lot, as I was on my high schools varsity dance team. I am taking a break from dance for the moment, simply because I cannot get into any dance classes at Mount San Antonio College due to my unfortunate last day registration date. I am half Filipino and half Caucasian. On my Filipino side, there is a family history of high blood pressure, high cholesterol, and also breast cancer. On my white side, there is a history of getting their gallbladders surgically removed. Because of my family history, I really need to take care of my body by watching what I eat. My wellness strategies (see Appendix A) can help me to ensure a healthy diet while including the right amount of nutrients. To better my carbohydrate intake, I plan to substitute whole wheat bread for white bread, substitute brown rice for white rice, eat smaller portions of servings, eat more fruit, and eat more nutrient dense carbs rather than empty calories. To better my protein intake I plan to eat leaner and fresher meat, eat more nuts, substitute white meat for dark meat, and drink protein shakes. To better my lipid intake I plan to eat nuts instead of processed fats, stop putting butter on my pancakes, cut down on fatty foods, stop eating right before bed, and exercise regularly so that my body uses up energy from fats instead of storing it as adipose tissue. To increase my fluid intake I plan to drink water even when I am not thirsty, substitute water for soda, cut down on coffee, exercise more, and urinate regularly. To increase my activity, I plan to park farther away from my classes, make time for the gym, ride a bicycle, start dancing again, and exercise while I watch Netflix. These simple wellness strategies can help me achieve a healthier lifestyle. Currently, I am not meeting my activity requirements. I have had no time to exercise. Especially since I stopped dancing, I have no motivation to exercise. I need to get back to dance because that was when I was the most healthy. Ever since I stopped dancing, I gained 10 pounds! That is just ridiculous. Unfortunately, the freshman 15 is real. I seriously need to get back on track because I hate feeling so unhealthy. My main goal is to start dancing again, because along with dance, I exercise more and eat healthier. Wellness is a priority for me because I inspire of being a dancer for a living. To be a
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dancer, it is not an option to not have a fit body. Dancers cannot survive without being fit and exercising regularly. As soon as I get settled with college and make time, I am going to start my lifelong plan of becoming a healthy dancer. I absolutely love food, and usually I dont care about its nutritional value. But taking this nutrition class has opened my eyes to how important it is to be careful of what I eat. My body is my body; its the sanctuary for all my vital organs. And I learned that whatever I put into my body will be the result of my health.
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Bibliography
"Pumpkin Bread." EatingWell. N.p., n.d. Web. 26 Nov. 2013. "Pumpkins." : Planting, Growing and Harvesting Pumpkin Plants. N.p., n.d. Web. 26 Nov. 2013. Thiamin: MedlinePlus Medical Encyclopedia." U.S National Library of Medicine. U.S. National Library of Medicine, n.d. Web. 25 Nov. 2013. "Vitamin B1 (thiamine, Thiamin)." - Sources, Benefits, Dosage, Deficiency, Overdose, Toxicity. N.p., n.d. Web. 26 Nov. 2013.
Appendix A
WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY
Substitute whole wheat for white bread.
Eat leaner meat.
Eat nuts instead of processed fats.
Drink water even when I'm not thirsty.
Park farther away from my class at school.
Substitute brown rice for white rice.
Eat fresh meat instead of processed.
Don't put butter on my pancakes.
Substitute water for soda.
Make time for the gym.
Eat smaller potions of servings.
Eat more nuts.
Cut down on fatty foods.
Cut down on coffee.
Ride a bicycle instead of driving.
Eat more fruit!
Eat white meat instead of dark.
Don't eat right before bed.
Exercise to sweat and get fluids circulating.
Start dancing again!!
Eat more nutrient dense carbs instead of empty calories.
Protein shakes!
Excersise regularly so I can use up the energy from fats instead of storing it as adipose tissue.
Urinate regularly.
Exercise while I watch Netflix.
Appendix A
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit
L Kcal
RDA/AI A
2.3 1866
GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1

0.23 186.6 4.627 21.217 2.6
EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.46 373.2 9.254 42.434 5.2
Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
(RAE)
MACRONUTRIENTS
g g
g g g
46.27 212.17
26 41.91 18.73
SKIP SKIP 1.1 0.11 0.1 0.1 1.4 0.12 0.24 40 6.5 1.5 70 233.3 130 1.5 36 470 0.9 SKIP 2.2 0.22 0.2 0.2 2.8 0.24 0.48 80 13 3 140 466.6 260 3 72 940 1.8
g
g
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1.1
VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg
1 1 14 1.2 2.4 400 65 15

700 2333
MINERALS
1300 15 360 4700 9 1500
Potassium Zinc Sodium
Appendix A
DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS
NUTRIENT UNIT
WB1 3-day Analysis Intake vs. Goal (%)
RDA/AI
UL
Intake
Deficient <80% Excess >120% 93% 102%
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
2.3 1866 46.27 212.17 26 41.91 18.73 11 1.1
0 0 0 0 0 0 0 0 0
2.15
1904.47 89.55 237.29 22.01 70 18.73 15.16 3.08
Kcals g g
g
MACRONUTRIENTS
194% 112% 85% 167% 100% 138% 280%
g g g
g
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
(RAE)
VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1 1 14 1.2 2.4 400 65 15 700 2333 1300 15 360 4700 9 1500 0 0 30 80 0 800 1800 50 2800 800 1.67 2.46 23.93 1.99 6.26 493.21 141.79 11.22 956.67 10895.01 1240.38 13.54 389.26 3192.53 11.87 2155.44 167% 246% 171% 166% 261% 123% 218% 75% 137% 467% 95% 90% 108% 68% 132% 144%
MINERALS
2500 4500 350 0 34 2300
Appendix A
PERFECT PLAN ANALYSIS

DRI GOALS
NUTRIENT
Unit
RDA/AI
WB1 3-day Analysis Intake vs. Intake Goal (%) A B

Deficient <80% Excess >120%
UL
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
2.3 1866 46.27 212.17 26 41.91 18.73 11 1.1
0 0 0 0 0 0 0 0 0
2.15 1904.47 89.55 237.29 22.01 70 18.73 15.16 3.08
93% 102% 194% 112% 85% 167% 100% 138% 280%
WB4 3-day Intake vs. Intake Goal (%) C D Forgivable deficient Forgivable excessive 3.22 140% 1951.54 121.4 252.54 40.96 66.14 13.41 13.37 7.75 105% 262% 119% 158% 158% 72% 122% 705%
WB1 vs WB4 Intake vs. Intake Goal (%) E=(A-C) F=(D-B)

Overcame deficiency Overcame excess
-1.07 -47.07 -31.85 -15.25 -18.95 3.86 5.32 1.79 -4.67 -0.16 -0.11 -8.15 -0.55 -1.2 -18.48 -161.98 -4.89 -855.95 -17626.4 -182.89 -4.47 -227.27 -1287.9 -1.2 368.17
47% 3% 69% 7% 73% -9% -28% -16% 425%
Kcals g g
g
MACRONUTRIENTS
g g g
g
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A (RAE) Vitamin E Calcium Iron
Magnesium
mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg
VITAMINS
1 1 14 1.2 2.4 400 65 15 700 2333 1300 15 360 4700 9 1500 0 0 30 80 0 800 1800 50 2800 800 2500 4500 350 0 34 2300 1.67 2.46 23.93 1.99 6.26 493.21 141.79 11.22 956.67 10895.01 1240.38 13.54 389.26 3192.53 11.87 2155.44 167% 246% 171% 166% 261% 123% 218% 75% 137% 467% 95% 90% 108% 68% 132% 144% 1.83 2.57 32.08 2.54 7.46 511.69 303.77 16.11 1812.62 28521.41 1423.27 18.01 616.53 4480.43 13.07 1787.27 183% 257% 229% 212% 311% 128% 467% 107% 259% 1223% 109% 120% 171% 95% 145% 119% 16% 11% 58% 46% 50% 5% 249% 33% 122% 756% 14% 30% 63% 27% 13% -25%
MINERALS
Appendix A
SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10
List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2
Banana
Carrots
Apple
Grapefruit
Tuna Salad
Almonds
Squash
Egg
Rice
Salmon
1 item
1 cup
1 ea.
1 ea.
1 cup
1 cup
1 cup
1 ea.
1 cup
8 oz.
DAY 1
2.0 1.0 1.0 1.0 1.0 1.0 0.3 1.0
DAY 2
1.0 0.5 1.0
1.0
0.5
DAY 3
1.0 1.0
Total Used
3.0
3.0
1.0
1.0
1.0
0.8
0.5
1.0
2.0
1.0
Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.
Diet & Wellness Plus Print Page
11/19/13 10:41 PM
Kaprea Devila
kapreadevila@yahoo.com
Printed: 11/19/2013
Appendix B
Combination Report
Intake vs. Goals
10/01/2013 - 10/03/2013
0% 25% 50% 75% 100%
Nutrient
DRI
Intake
Energy Kilocalories Protein Carbohydrate 1886.0 kcal 46.27 g 306.47 212.17 g 2110.85 kcal 72.16 g 264.51 g
86%
112% 156%
125%
Fat, Total
73.34 - 41.91 g
85.86 g
117%
Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids < 21.0 g No suggestion No suggestion No suggestion < 300.0 mg 28.74 g 31.64 g 16.8 g 0.01 g 378.79 mg
126% 137%
Omega-6 Linoleic
11.00 g
15.09 g
137%
Omega-3 Linolenic
http://profileplus.cengage.com/dietwellnessplus/printIndex.html
1.10 g
1.48 g
135%
Page 1 of 28
11/20/13 11:53 AM
Carbohydrates
Appendix B
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 Potassium Zinc Sodium
26.0 g No suggestion
7.14 g 104.78 g
27%
2.30 L No suggestion
1.17 L 0g
51%
1.00 mg 1.00 mg 14.00 mg 1.20 mg 2.40 g 400.00 g 65.00 mg 15.00 g 700.00 g 2333.00 IU 15.00 mg
209% 221% 145% 116% 207% 174% 143% 46% 92% 142% 32%
1300.00 mg 15.00 mg 360.00 mg 4700.00 mg 9.00 mg 1500.00 mg
894.9 mg 13.73 mg 175.75 mg 1878.63 mg 10.33 mg 2980.18 mg
69% 92% 49% 40% 115% 199%
Page 2 of 28
11/20/13 11:53 AM
Appendix B
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 1886.0 kcal 46.27 g Daily requirement based on grams per kilogram of body weight 306.47 - 212.17 g 45%-65% of kilocalories Kaprea 5 ft. 2 inches 120 lbs. 18 years 21.9 Female Not Pregnant Low Active no no DRI
Carbohydrate
Fat, Total Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid
73.34 - 41.91 g No recommendation
< 21.0 g Less than 10% of calories * No recommendation * No recommendation * No recommendation

Page 3 of 28
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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 Iron Magnesium
< 300.0 mg Less than 300.0 mg recommended
Appendix B
11.00 g 1.10 g
26.0 g * No recommendation
2.30 L * No recommendation
1.00 mg 1.00 mg 14.00 mg 1.20 mg 2.40 g 400.00 g 65.00 mg 15.00 g DRI Adequate Intake 700.00 g 2333.00 IU 15.00 mg
1300.00 mg DRI Adequate Intake 15.00 mg 360.00 mg

Page 4 of 28
11/20/13 11:54 AM
Magnesium Potassium Zinc Sodium
360.00 mg 4700.00 mg DRI Adequate Intake
Appendix B
9.00 mg 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/01/2013 - 10/03/2013 Calories 1.0k 900 800 700 600 500 400 300 200 100 0.0 Carbs Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 849-1226 kcal 189-660 kcal 377-660 kcal 0 kcal Protein Fat Yours 50% 14% 37% 0% 1058 kcal 289 kcal 773 kcal 0 kcal Alcohol Actual Recommended
Fat Breakdown
10/01/2013 - 10/03/2013
Page 5 of 28
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Source of Fat
0%
25%
50%
75% 100%
Appendix B
Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid
14% 7% 12% 0%
Unspecified * Transfat data is not yet reported by all sources and therefore may be under-represented.
4%
Source Analysis
10/01/2013 - 10/03/2013 Kilocalories
0% 25% 50% 75% 100%
Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Pancakes Milk, Whole 3.3% Eggs, Scrambled or Omelet, Fat Added in Cooking
Amount 2 c. 8 fl. oz. 8 fl. oz. 2 c. 8 fl. oz. 1 item
Kilocalories 320 kcal 148.84 kcal 111.6 kcal 780 kcal 101.02 kcal 649.8 kcal
|
5% 2% 2% 12% 2% 10%
16 fl. oz. 2.5 oz. 2 item 8 fl. oz. 2 item
280 kcal 222.54 kcal 255.23 kcal 148.84 kcal 187.24 kcal
4% 4% 4% 2% 3%
Page 6 of 28
11/20/13 11:55 AM
Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled
2 item 8 fl. oz. 2 c.
379.08 kcal 96 kcal 386.1 kcal
6%
Appendix B
2% 6%
Dumpling with Pork, Fried Milk, Whole 3.3% Omelet, Egg with Ham and Cheese Juice, Orange Spaghetti, with Meat Sauce COCA-COLA Coke Soda
3 item 8 fl. oz. 1 item 8 fl. oz. 2 c. 8 fl. oz.
1014 kcal 148.84 kcal 152.46 kcal 111.6 kcal 699.36 kcal 140 kcal
16% 2% 2% 2% 11% 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
10/01/2013 - 10/03/2013 Goal * Grains Vegetables Fruits Dairy Protein Foods Empty Calories 6 oz. eq. 2.5 cup eq. 2 cup eq. 3 cup eq. 5.5 oz. eq. 267 kcal tips tips tips tips tips tips Actual 8.3 oz. eq. 0.3 cup eq. 0.7 cup eq. 2.3 cup eq. 7.2 oz. eq. 805.9 kcal % Goal 137.5 % 10.8 % 36.5 % 78.3 % 131.2 % 301.8 %
Your results are based on a 1886 calorie pattern. Make Half Your Grains Whole! Aim for at least 3 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3 cups weekly
http://profileplus.cengage.com/dietwellnessplus/printIndex.html Page 7 of 28
11/20/13 11:57 AM
Orange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly Starchy Vegetables = 3 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 6 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.
Appendix B
Intake Spreadsheet
10/1/2013 Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner Quantity 2 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 2 cup(s) 8 fluid ounce(s) 1 item(s) Wt (g) 80 244 248 400 246.4 228 Kcal 320 148.84 111.6 780 101.02 649.8
Dinner Dinner
16 fluid ounce(s) 2.5 ounce(s)
480 70.87
280 222.54
1997.27
2613.81
Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3%

Protein (g) 2.67 7.69
Carb (g) 69.33 11.71
Fat (g) 2.67 7.93
Sat Fat (g) 0 4.55

Page 8 of 28
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Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total
1.74 29.88 0 29.73
25.79 81.24 26.12 53.12
0.5 37.16 0 35.27
0.06
Appendix B
15.7 0 12.77
0 2.66
78 27.24
0 11.42
0 1.48
74.36
372.56
94.95
34.56
Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total
Mono Fat (g) 0 1.98 0.09 12.82 0 12.64
Poly Fat (g) 0 0.48 0.1 5.81 0 6.37
Trans Fat (g) 0 0 0 0 0 0
Chol (mg) 0 24.4 0 68 0 93.48
0 5.53
0 3.31
0 0
0 0
33.06
16.05
185.88
Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared
Omega-6 (g) 0 0.29 0.07 5.08
Omega-3 (g) 0 0.18 0.03 0.65
Diet Fiber (g) 0 0 0.5 3.2
Sugar (g) 29.33 12.32 20.83 14.52
Page 9 of 28
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Soda, Root Beer
26.12
Appendix B
Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total
5.62
0.65
0 3.05
0 0.25
0 2.48
78 0.49
14.11
1.76
6.18
181.61
Water (L) 0 0.22 0.22 0.24 0.22 0.11
Alcohol (g) 0 0 0 0 0 0
Thiamin (mg) 1 0.11 0.22 0.54 0 0.57
Ribo (mg) 1.13 0.41 0.07 0.87 0 0.43
0.43 0.03
0 0
0 0.12
0 0
1.47
2.57
2.93
Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer
Niacin (mg) 13.33 0.22 0.99 4.36 0
Vit B6 (mg) 1.33 0.09 0.1 0.17 0
Vit B12 (g) 4 1.1 0 0.92 0
Fol (DFE) (g) 458.4 12.2 74.4 200 0
Page 10 of 28
11/20/13 11:57 AM
Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables
8.34
0.27
2.07
132.24
Appendix B
COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total
0 1.77
0 0.27
0 0
0 21.26
29.02
2.23
8.09
898.5
Vit C (mg) 0 0 124 0 0 2.74
Vit D (ug) (g) 6.67 3.17 0 0 0 0.91
Vit A (RAE) (g) 600.6 112.24 24.8 360 0 0
Vit A (IU) (IU) 2000 395.28 496 1556.04 0 371.64
0 1.91
0 0
0 0
0 0
128.65
10.75
1097.64
4818.96
Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables
Alpha-T (mg) 0.1 0.17 0.1 1.44 0 1.98
Calcium (mg) 0 275.72 27.28 620 12.32 168.72
Iron (mg) 4.79 0.07 0.5 4.12 0.12 4.72
Magn (mg) 21.38 24.4 27.28 80 2.46 36.48
Page 11 of 28
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COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total
0 0.55
9.6 9.21
0 0.97
0 24.1
Appendix B
4.34
1122.85
15.3
216.1
Potas (mg) 133.33 322.08 496 516 2.46 389.88
Zinc (mg) 4 0.9 0.12 4.12 0.17 4.13
Sodium (mg) 506.67 104.92 2.48 1568 32.03 921.12
0 389.81
0.1 0.52
90 205.53
2249.56
14.06
3430.75
10/2/2013 Item Name Pancakes Milk, Whole 3.3% Eggs, Scrambled or Omelet, Fat Added in Cooking Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled Dumpling with Pork, Fried Meal Breakfast Breakfast Breakfast Quantity 2 item(s) 8 fluid ounce(s) 2 item(s) Wt (g) 117.22 244 124 Kcal 255.23 148.84 187.24
Lunch Lunch Lunch
2 item(s) 8 fluid ounce(s) 2 cup(s)
108 240 330
379.08 96 386.1
Dinner
3 item(s)
300
1014
Page 12 of 28
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Milk, Whole 3.3%
Dinner
8 fluid ounce(s)
244
148.84
Appendix B
Total
1707.22
2615.33
Item Name Pancakes Milk, Whole 3.3% Eggs, Scrambled or Omelet, Fat Added in Cooking Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled Dumpling with Pork, Fried Milk, Whole 3.3% Total
Protein (g) 6.78 7.69 12.98
Carb (g) 32.46 11.71 2.59
Fat (g) 10.69 7.93 13.48
Sat Fat (g) 1.7 4.55 4
15.45 0 7.19
30.56 26 82.83
21.55 0 1.65
10.48 0 0.06
38.88 7.69 96.66
73.5 11.71 271.37
61.98 7.93 125.2
14.31 4.55 39.65
Mono Fat (g) 3.05 1.98 5.38
Poly Fat (g) 5.13 0.48 2.32
Trans Fat (g) 0.02 0 0
Chol (mg) 68.86 24.4 396.8
7.21 0 0.24
2.69 0 0.06
0 0 0
45.36 0 0
27.19 1.98 47.04
16.88 0.48 28.02
0 0 0.02
81 24.4 640.82
Page 13 of 28
11/20/13 11:58 AM
Omega-6 (g) 4.99 0.29 2.01
Omega-3 (g) 0.11 0.18 0.14
Diet Fiber (g) 0.98 0 0
Sugar (g)
Appendix B
4.25 12.32 2.68
2.3 0 0.06
0.38 0 0
1.94 0 1.98
0.51 21.55 0
15.56 0.29 25.51
1.22 0.18 2.21
2.4 0 7.3
2.67 12.32 56.3
Water (L) 0.07 0.22 0.09
Alcohol (g) 0 0 0
Thiamin (mg) 0.31 0.11 0.07
Ribo (mg) 0.3 0.41 0.49
0.04 0.22 0.24
0 0 0
0.22 0 0.25
0.31 0 0.03
0.12 0.22 1.2
0 0 0
1.58 0.11 2.65
0.81 0.41 2.77
Item Name Pancakes
Niacin (mg) 2.18
Vit B6 (mg) 0.05
Vit B12 (g) 0.28
Fol (DFE) (g) 114.61
Page 14 of 28
11/20/13 12:00 PM
Milk, Whole 3.3%
0.22
0.09
1.1
12.2
Appendix B
Eggs, Scrambled or Omelet, Fat Added in Cooking Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled Dumpling with Pork, Fried Milk, Whole 3.3% Total
0.1
0.14
1.17
34.72
1.8 0.04 5.73
0.06 0 0.17
0 0 0
64.8 0 389.4
10.64 0.22 20.91
0.58 0.09 1.16
0.87 1.1 4.51
189 12.2 816.93
Vit C (mg) 0 0 0
Vit D (ug) (g) 0.51 3.17 2.11
Vit A (RAE) (g) 0 112.24 183.52
Vit A (IU) (IU) 145.73 395.28 814.95
4.75 0 0
0 0 0
116.64 0 0
373.01 0 0
0.9 0 5.65
0 3.17 8.96
51 112.24 575.64
317.29 395.28 2441.53
Item Name Pancakes
Alpha-T (mg) 1.42
Calcium (mg) 86.14
Iron (mg) 1.99
Magn (mg) 13.74
Page 15 of 28
11/20/13 12:00 PM
Milk, Whole 3.3%
0.17
275.72
0.07
24.4
Appendix B
Eggs, Scrambled or Omelet, Fat Added in Cooking Quesadilla, Cheese SPRITE Soda
1.19
94.24
1.72
14.88
0.86 0
379.08 4.8
2.08 0.26
27 2.4
Rice, White, Long Grain, Enriched, Instant, Boiled
0.03
26.4
5.84
16.5
Dumpling with Pork, Fried Milk, Whole 3.3% Total
0.78 0.17 4.63
99 275.72 1241.1
5.4 0.07 17.45
54 24.4 177.32
Potas (mg) 112.46 322.08 182.28
Zinc (mg) 0.56 0.9 1.2
Sodium (mg) 382.05 104.92 463.76
151.2 0 29.7
1.74 0.1 1.62
938.52 47 13.2
591 322.08 1710.8
3.3 0.9 10.32
1089 104.92 3143.37
10/3/2013 Item Name Omelet, Egg with Ham and Cheese

Meal Breakfast
Quantity 1 item(s)
Wt (g) 77
Kcal 152.46
Page 16 of 28
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Juice, Orange Spaghetti, with Meat Sauce COCA-COLA Coke Soda Total
Breakfast Dinner Dinner
8 fluid ounce(s) 2 cup(s) 8 fluid ounce(s)
248 496 240 1061
111.6
Appendix B
699.36 140 1103.42
Item Name Omelet, Egg with Ham and Cheese Juice, Orange Spaghetti, with Meat Sauce COCA-COLA Coke Soda Total
Protein (g) 10.63 1.74 33.08 0 45.45
Carb (g) 1.97 25.79 82.83 39 149.6
Fat (g) 11.15 0.5 25.79 0 37.44
Sat Fat (g) 4.36 0.06 7.61 0 12.03
Mono Fat (g) 4.25 0.09 10.49 0 14.83
Poly Fat (g) 1.39 0.1 4.83 0 6.32
Trans Fat (g) 0 0 0 0 0
Chol (mg) 195.58 0 114.08 0 309.66
Omega-6 (g) 1.18 0.07 4.41 0 5.67
Omega-3 (g) 0.11 0.03 0.34 0 0.48
Diet Fiber (g) 0 0.5 7.44 0 7.94
Sugar (g) 1.95 20.83 14.63 39 76.41
Item Name
Water (L)
Alcohol (g)
Thiamin (mg)
Ribo (mg)
Page 17 of 28
11/20/13 12:01 PM
Omelet, Egg with Ham and Cheese
0.05
0.11
0.31
Appendix B
Juice, Orange Spaghetti, with Meat Sauce COCA-COLA Coke Soda Total
0.22 0.35 0.22 0.83
0 0 0 0
0.22 0.72 0 1.06
0.07 0.57 0 0.95
Niacin (mg) 0.59 0.99 9.24 0 10.83
Vit B6 (mg) 0.11 0.1 0.56 0 0.77
Vit B12 (g) 0.73 0 1.54 0 2.27
Fol (DFE) (g) 16.94 74.4 277.76 0 369.1
Vit C (mg) 0 124 21.33 0 145.33
Vit D (ug) (g) 0.99 0 0 0 0.99
Vit A (RAE) (g) 107.03 24.8 119.04 0 250.87
Vit A (IU) (IU) 479.48 496 1683.35 0 2658.83
Alpha-T (mg) 0.61 0.1 4.66 0 5.37
Calcium (mg) 110.11 27.28 178.56 4.8 320.75
Iron (mg) 0.94 0.5 6.99 0 8.43
Magn (mg) 12.32 27.28 94.24 0 133.84

Page 18 of 28
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Appendix B
Potas (mg) 147.84 496 1031.68 0 1675.52
Zinc (mg) 1.19 0.12 5.26 0.05 6.62
Sodium (mg) 503.58 2.48 1815.36 45 2366.42
Exchanges Spreadsheet
10/1/2013 Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3%
Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner
Quantity 2 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 2 cup(s) 8 fluid ounce(s) 1 item(s)
Weight 80 g 244 g 248 g 400 g 246.4 g 228 g
Vegetable 0 0 0 0 0 2.12
Dinner Dinner
16 fluid ounce(s) 2.5 ounce(s)
480 g 70.9 g
0 0
2.12
Bread/Starch 4 0
Fruit 0 0
Other Carbohydrate 0 0
Milk 0 0
Page 19 of 28
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Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total
0 5.4 0 2.83
1.5 0 0 0
0 0 1.26 0
Appendix B
0 0 0
0 2
0 0
3 0
0 0
14.23 Meat/Meat Substitute 0 0 0 0 0 0
1.5
4.26 Meat-Very Lean 0 0 0 0 0 0
0 MilkSkim 0 0 0 0 0 0
Fat 0 0 0 4.48 0 6.49
0 0
0 2
0 0
0 0
0 Meat-Medium Fat 0 0 0 2.06
12.97 MilkWhole 0 0.98 0 0
0 Meat-High Fat 0 0 0 0
0 Milk-Low Fat 0 0 0 0
Page 20 of 28
Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared
11/20/13 12:02 PM
Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total Item Name POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange Macaroni and Cheese, Prepared Soda, Root Beer Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food Total 10/2/2013 Item Name Pancakes Milk, Whole 3.3% Eggs, Scrambled or Omelet, Fat Added in Cooking Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled
0 0
0 0
0 0
0 0
Appendix B
0 0
0 0
0 0
0 0
2.06 Meat-Lean 0 0 0 0 0 0
0.98
0 0
Meal Breakfast Breakfast Breakfast
Quantity 2 item(s) 8 fluid ounce(s) 2 item(s)
Weight 117.2 g 244 g 124 g
Vegetable 0 0 0
Lunch Lunch Lunch
2 item(s) 8 fluid ounce(s) 2 cup(s)
108 g 240 g 330 g
0 0 0
Page 21 of 28
11/20/13 12:02 PM
Dumpling with Pork, Fried Milk, Whole 3.3% Total Item Name Pancakes Milk, Whole 3.3% Eggs, Scrambled or Omelet, Fat Added in Cooking Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled Dumpling with Pork, Fried Milk, Whole 3.3% Total
Dinner Dinner
3 item(s) 8 fluid ounce(s)
300 g 244 g
0 0 0
Appendix B
Bread/Starch 3.2 0 0
Fruit 0 0 0
Other Carbohydrate 0 0 0
Milk 0 0 0
2 0 4.84
0 0 0
0 1.2 0
0 0 0
4.89 0 14.93 Meat/Meat Substitute 0 0 0
0 0 0
0 0 1.2 Meat-Very Lean 0 0 0
0 0 0 MilkSkim 0 0 0
Fat 0 0 0.5
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
5.91 0 6.41
0 0 0
0 0 0
Page 22 of 28
11/20/13 12:02 PM
Meat-Medium Fat 0 0 2
MilkWhole 0 0.98 0
Meat-High Fat 0 0 0
Milk-Low Fat 0 0 0
Appendix B
0 0 0
0 0 0
2 0 0
0 0 0
0 0 2
0 0.98 1.96
3.45 0 5.45
0 0 0
Item Name Pancakes Milk, Whole 3.3% Eggs, Scrambled or Omelet, Fat Added in Cooking Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled Dumpling with Pork, Fried Milk, Whole 3.3% Total 10/3/2013 Item Name
Meat-Lean 0 0 0
0 0 0
0 0 0
Meal
Quantity
Weight
Vegetable
Page 23 of 28
11/20/13 12:02 PM
Omelet, Egg with Ham and Cheese
Breakfast
1 item(s)
77 g
Appendix B
Juice, Orange Spaghetti, with Meat Sauce COCA-COLA Coke Soda Total Item Name Omelet, Egg with Ham and Cheese Juice, Orange Spaghetti, with Meat Sauce COCA-COLA Coke Soda Total
Breakfast Dinner Dinner
248 g 496 g 240 g
0 3.04 0 3.04
Bread/Starch 0 0 4.06 0 4.06 Meat/Meat Substitute 0 0 0 0 0 Meat-Medium Fat 1 0 3.02 0 4.02
Fruit 0 1.5 0 0 1.5
Other Carbohydrate 0 0 0 1.5 1.5 Meat-Very Lean 0 0 0 0 0 Meat-High Fat 0 0 0 0 0
Milk 0 0 0 0 0 MilkSkim 0 0 0 0 0
Fat 1 0 0 0 1 MilkWhole 0 0 0 0 0
Milk-Low Fat 0 0 0 0 0
Page 24 of 28
11/20/13 12:02 PM
Meat-Lean
Appendix B
0 0 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
No activity entries for the day(s) in question.
Energy Balance
10/01/2013 - 10/03/2013 Date 10/1/2013 10/2/2013 10/3/2013 Total: kcal Consumed 2614 2615 1103 6333 kcal Burned 0 0 0 0 Net kcal 2614 2615 1103 6333 kcal 1886 2111
Daily Caloric Summary Recommended: Average Intake:
Page 25 of 28
11/20/13 12:03 PM
Average Expenditure:
Appendix B
Average Net Gain/Loss:
2111
Daily Food Log

10/1/2013 BREAKFAST POST COCOA PEBBLES Cereal Milk, Whole 3.3% Juice, Orange MORNING_SNACK LUNCH Macaroni and Cheese, Prepared Soda, Root Beer AFTERNOON_SNACK DINNER Cheeseburger, Double Patty, and Bun, with Condiments and Vegetables COCA-COLA Coke Soda French Fries, Fried in Vegetable Oil, Fast Food EVENING_SNACK Total: 2614 kcal 10/2/2013 BREAKFAST Pancakes 2 item 255 kcal 1 item 650 kcal 2 c. 8 fl. oz. 780 kcal 101 kcal 2 c. 8 fl. oz. 8 fl. oz. 320 kcal 149 kcal 112 kcal
16 fl. oz. 2.5 oz.
280 kcal 223 kcal
Page 26 of 28
11/20/13 12:03 PM
Milk, Whole 3.3% Eggs, Scrambled or Omelet, Fat Added in Cooking MORNING_SNACK
8 fl. oz. 2 item
149 kcal 187 kcal
Appendix B
LUNCH Quesadilla, Cheese SPRITE Soda Rice, White, Long Grain, Enriched, Instant, Boiled AFTERNOON_SNACK DINNER Dumpling with Pork, Fried Milk, Whole 3.3% EVENING_SNACK Total: 2615 kcal 10/3/2013 BREAKFAST Omelet, Egg with Ham and Cheese Juice, Orange MORNING_SNACK LUNCH AFTERNOON_SNACK DINNER Spaghetti, with Meat Sauce COCA-COLA Coke Soda 2 c. 8 fl. oz. 699 kcal 140 kcal 1 item 8 fl. oz. 152 kcal 112 kcal 3 item 8 fl. oz. 1014 kcal 149 kcal 2 item 8 fl. oz. 2 c. 379 kcal 96 kcal 386 kcal
Page 27 of 28
11/21/13 7:28 PM
Kaprea Devila
Printed: 11/21/2013
Appendix C
Combination Report
Intake vs. Goals
10/29/2013 - 10/31/2013
0% 25% 50% 75% 100%
Nutrient
DRI
Intake
81%
103% 227%
117%
Fat, Total
73.34 - 41.91 g
66.14 g
90%
158%
Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids < 21.0 g No suggestion No suggestion No suggestion < 300.0 mg 13.41 g 24.12 g 23.15 g 0.06 g 173.62 mg
58% 64%
Omega-6 Linoleic
11.00 g
13.37 g
122%
Page 1 of 52
11/21/13 7:28 PM
Appendix C
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
1.10 g
7.75 g
705%
40.96 g 107.68 g
158%
3.22 L 0g
140%
183% 257% 229% 212% 311% 128% 467% 107% 259% 1223% 92%
1300.00 mg 15.00 mg 360.00 mg
1423.27 mg 18.01 mg 616.53 mg
109% 120% 171%

Page 2 of 52
11/21/13 7:29 PM
Magnesium Potassium Zinc Sodium
360.00 mg 4700.00 mg 9.00 mg 1500.00 mg
616.53 mg 4480.43 mg 13.07 mg 1787.27 mg
171% 95%
Appendix C
145% 119%
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 1886.0 kcal 46.27 g Daily requirement based on grams per kilogram of body weight 306.47 - 212.17 g 45%-65% of kilocalories
Page 3 of 52
Kaprea 5 ft. 2 inches 120 lbs. 18 years 21.9 Female Not Pregnant Low Active no no DRI
Carbohydrate
11/21/13 7:30 PM
Fat, Total Fat Saturated Fat 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)
73.34 - 41.91 g No recommendation
Appendix C
< 21.0 g Less than 10% of calories * No recommendation * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended
11.00 g 1.10 g
26.0 g * No recommendation
2.30 L * No recommendation
1.00 mg 1.00 mg 14.00 mg 1.20 mg 2.40 g 400.00 g

Page 4 of 52
11/21/13 7:30 PM
Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol Minerals Calcium Iron Magnesium Potassium Zinc Sodium
65.00 mg
Appendix C
15.00 g DRI Adequate Intake 700.00 g 2333.00 IU 15.00 mg
1300.00 mg DRI Adequate Intake 15.00 mg 360.00 mg 4700.00 mg DRI Adequate Intake 9.00 mg 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/29/2013 - 10/31/2013
Page 5 of 52
11/21/13 7:34 PM
Calories
900 800 700 600 500 400 300 200 100 0.0
Actual Recommended
Appendix C
Carbs Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0%
Protein
Fat Yours
Alcohol
849-1226 kcal 189-660 kcal 377-660 kcal 0 kcal
51% 22% 31% 0%
992 kcal 420 kcal 595 kcal 0 kcal
Fat Breakdown
10/29/2013 - 10/31/2013
0% 25% 50% 75% 100%
Source of Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid Unspecified
|
11% 11% 6% 0% 2%
Page 6 of 52
11/21/13 7:34 PM
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Appendix C
Source Analysis
10/29/2013 - 10/31/2013 Kilocalories
0% 25% 50% 75% 100%
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free
Amount 1 c. 16 fl. oz. 2 item 16 fl. oz. 2 item 8 fl. oz. 1 c. 0.25 c. 16 fl. oz. 1 c. 8 fl. oz. 1 c. 8 oz. 16 fl. oz. 0.5 c. 16 fl. oz.
Kilocalories 100.8 kcal 166.6 kcal 210.04 kcal 223.2 kcal 147.6 kcal 0 kcal 383.35 kcal 205.27 kcal 0 kcal 50.02 kcal 0 kcal 216.45 kcal 412.53 kcal 0 kcal 13.33 kcal 166.6 kcal
|
2% 3% 4% 4% 3% 0% 7% 4% 0% 1% 0% 4% 7% 0% 0% 3%
Page 7 of 52
11/21/13 7:35 PM
Banana Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved
1 item 1 item 0.5 c. 16 fl. oz. 0.25 c. 1 c. 8 fl. oz. 4 oz. 0.5 c.
105.02 kcal 78 kcal 20.7 kcal 166.6 kcal 113.85 kcal 46.08 kcal 0 kcal 551.12 kcal 37.2 kcal
2%
Appendix C
1% 0% 3% 2% 1% 0% 9% 1%
16 fl. oz. 2 sl. 0.5 c. 8 fl. oz. 1 c. 6 oz.
0 kcal 256.2 kcal 410.55 kcal 0 kcal 216.45 kcal 348.7 kcal
0% 4% 7% 0% 4% 6%
0.5 c.
18 kcal
0%
16 fl. oz. 1 c. 8 fl. oz. 2 sl. 2 T.
0 kcal 50.02 kcal 0 kcal 143.98 kcal 68.02 kcal
0% 1% 0% 2% 1%
Page 8 of 52
11/21/13 7:35 PM
Juice, Orange
8 fl. oz.
111.6 kcal
2%
Appendix C
Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap
1 c. 8 fl. oz. 3 c. 2 T. 16 fl. oz. 1 item 1 c. 1 sl. 0.25 c. 16 fl. oz. 1 item 8 fl. oz.
50.02 kcal 0 kcal 66.24 kcal 85.55 kcal 0 kcal 61.57 kcal 250.48 kcal 94.38 kcal 113.85 kcal 0 kcal 94.64 kcal 0 kcal
1% 0% 1% 1% 0% 1% 4% 2% 2% 0% 2% 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.
MyPlate Analysis
10/29/2013 - 10/31/2013 Goal * Grains Vegetables Fruits 6 oz. eq. 2.5 cup eq. 2 cup eq. tips tips tips Actual 4.4 oz. eq. 2.3 cup eq. 3.6 cup eq. % Goal 73.1 % 90.5 % 180.8 %
Page 9 of 52
11/21/13 7:35 PM
Dairy
3 cup eq.
tips
2.4 cup eq.
81.4 %
Appendix C
Protein Foods Empty Calories
5.5 oz. eq. 267 kcal
tips tips
11.1 oz. eq. 212.8 kcal
201.8 % 79.7 %
Your results are based on a 1886 calorie pattern. Make Half Your Grains Whole! Aim for at least 3 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 = 3 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 6 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
10/29/2013 Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Meal Breakfast Breakfast Breakfast Quantity 1 cup(s) 16 fluid ounce(s) 2 item(s) Wt (g) 28 490 236 Kcal 100.8 166.6 210.04
Juice, Orange
Breakfast
16 fluid ounce(s)
496
223.2
Page 10 of 52
11/21/13 7:39 PM
Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
Morning Snack Morning Snack Lunch Lunch Lunch Afternoon Snack Afternoon Snack Dinner Dinner Dinner Dinner Evening Snack Evening Snack
2 item(s) 8 fluid ounce(s) 1 cup(s) 0.25 cup(s) 16 fluid ounce(s) 1 cup(s) 8 fluid ounce(s) 1 cup(s) 8 ounce(s) 16 fluid ounce(s) 0.5 cup(s) 16 fluid ounce(s) 1 item(s)
492 237 205 34.5 474 122 237 195 226.8 474 66.67 490 118 4621.96
147.6
Appendix C
0 383.35 205.28 0 50.02 0 216.45 412.53 0 13.33 166.6 105.02 2400.82
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted
Protein (g) 1.88 16.51 2.57 3.47 2.71 0 32.88 7.27
Carb (g) 24.28 24.3 53.9 51.58 36.9 0 19.29 7.31
Fat (g) 0.03 0.39 0.78 0.99 0.49 0 18.98 17.96
Sat Fat (g) 0 0.27 0.26 0.12 0.07 0 3.17 1.39

Page 11 of 52
11/21/13 7:39 PM
Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
0 1.13 0 5.03 61.2 0 1.47 16.51 1.29 153.92
0 11.69 0 44.77 0 0 2.59 24.3 26.95 327.87
0 0.29 0 1.75 16.77 0 0.08 0.39 0.39 59.31
0 0.05 0 0.35 3.08 0 0.03 0.27 0.13 9.19
Appendix C
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked
Mono Fat (g) 0.01 0.11 0.08 0.18 0.06 0 5.92 11.17 0 0.02 0 0.64
Poly Fat (g) 0.01 0.01 0.17 0.2 0.12 0 8.45 4.48 0 0.14 0 0.63
Trans Fat (g) 0 0 0 0 0 0 0 0 0 0 0 0
Chol (mg) 0 9.8 0 0 0 0 26.65 0 0 0 0 0
Page 12 of 52
11/21/13 7:39 PM
Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
6.1 0 0 0.11 0.04 24.42
6.21 0 0.03 0.01 0.09 20.57
0 0 0 0 0 0
106.53 0 0 9.8 0 152.78
Appendix C
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free
Omega-6 (g) 0.01 0.01 0.11 0.14 0.09 0 7.63 4.48 0 0.14 0 0.6 0 0 0.03 0.01
Omega-3 (g) 0 0 0.06 0.05 0.02 0 0.68 0 0 0 0 0.03 0.54 0 0.01 0
Diet Fiber (g) 1.26 0 6.14 0.99 5.41 0 0 3.76 0 3.42 0 3.51 0 0 1.4 0
Sugar (g) 1.82 24.94 28.86 41.66 28.61 0 0 1.7 0 5.78 0 0.68 0 0 1.25 24.94
Page 13 of 52
11/21/13 7:39 PM
Banana
0.05
0.03
3.07
14.43
Appendix C
Total
13.31
1.44
28.95
174.69
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana
Water (L) 0 0.45 0.18 0.44 0.45 0.24 0.13 0 0.47 0.11 0.24 0.14 0.14 0.47 0.06 0.45 0.09
Alcohol (g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Thiamin (mg) 0.38 0.22 0.07 0.45 0.2 0 0.06 0.03 0 0.08 0 0.19 0.36 0 0.1 0.22 0.04
Ribo (mg) 0.43 0.89 0.17 0.15 0.1 0 0.14 0.33 0 0.07 0 0.05 0.14 0 0.09 0.89 0.09
Total
4.05
2.39
3.54
Item Name
Niacin (mg)
Vit B6 (mg)
Vit B12 (g)
Fol (DFE) (g)

Page 14 of 52
11/21/13 7:39 PM
Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
5 0.46 1.57 1.98 0.98 0 13.73 1.23 0 1.2 0 2.98 22.21 0 0.65 0.46 0.78 53.25
0.5 0.18 0.87 0.2 0.21 0 0.17 0.04 0 0.17 0 0.28 0.5 0 0 0.18 0.43 3.72
1.5 2.45 0 0 0 0 2.46 0 0 0 0 0 6.14 0 0 2.45 0 15
166.32
Appendix C
24.5 47.2 148.8 44.28 0 16.4 18.29 0 23.18 0 7.8 0 0 34.67 24.5 23.6 579.53
Item Name
Vit C (mg)
Vit D (ug) (g)
Vit A (RAE) (g)
Vit A (IU) (IU)
Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana
0 0 20.53
1.01 5.88 0
213.92 298.9 7.08
750.68 999.6 151.04
Page 15 of 52
11/21/13 7:40 PM
Juice, Orange
248
49.6
992
Appendix C
Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
182.04 0 4.51 0 0 7.2 0 0 4.9 0 3.73 0 10.27 481.18
0 0 0 0 0 0 0 0 28.33 0 0 5.88 0 41.1
63.96 0 49.2 0 0 1018.7 0 0 0 0 25.33 298.9 3.54 2029.13
1274.28 0 198.85 0.34 0 20381.3 0 0 362.63 0 504 999.6 75.52 26689.84
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free
Alpha-T (mg) 0.07 0.05
Calcium (mg) 0.84 597.8
Iron (mg) 5.4 0.15
Magn (mg) 4.48 53.9
Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap

0.24 0.2 0 0
11.8 54.56 73.8 7.11
0.61 0.99 0.59 0
63.72 54.56 39.36 2.37

Page 16 of 52
11/21/13 7:40 PM
Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
0 8.21 0 0.81 0 0.06 3.06 0 0.75 0.05 0.12 13.61
34.85 92.11 14.22 40.26 7.11 19.5 39.89 14.22 16 597.8 5.9 1627.78
2.05 1.32 0 0.37 0 0.82 2.72 0 1.43 0.15 0.31 16.9
38.95 96.94 4.74 14.64 2.37 83.85 71.63 4.74 9.33 53.9 31.86 631.34
Appendix C
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots
Potas (mg) 32.76 764.4 844.88 992 624.84 2.37 364.9 245.64 4.74 390.4
Zinc (mg) 0.13 2.06 0.35 0.25 0.34 0 1.15 1.14 0 0.29
Sodium (mg) 199.92 205.8 2.36 4.96 0 7.11 824.1 116.95 14.22 84.18
Page 17 of 52
11/21/13 7:40 PM
Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total 10/30/2013 Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap
2.37 83.85 1004.13 4.74 134.67 764.4 422.44 6683.53
0 1.23 1.5 0 0.36 2.06 0.18 11.05
7.11
Appendix C
9.75 262.93 14.22 1.33 205.8 1.18 1961.93
Meal Breakfast Breakfast Breakfast Breakfast Morning Snack Morning Snack Lunch Lunch
Quantity 1 item(s) 0.5 cup(s) 16 fluid ounce(s) 0.25 cup(s) 1 cup(s) 8 fluid ounce(s) 4 ounce(s) 0.5 cup(s)
Wt (g) 60 90 490 28.25 144 237 113.4 124
Kcal 78 20.7 166.6 113.85 46.08 0 551.12 37.2
Lunch
16 fluid ounce(s)
474
Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap
Lunch Afternoon Snack Afternoon Snack
2 slice(s) 0.5 cup(s) 8 fluid ounce(s)
84 69 237
256.2 410.55 0
Page 18 of 52
11/21/13 7:40 PM
Rice, Brown, Long Grain, Cooked
Dinner
1 cup(s)
195
216.45
Appendix C
Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total
Dinner
6 ounce(s)
170.1
348.7
Dinner
0.5 cup(s)
90
18
Dinner Evening Snack Evening Snack
474 122 237 3438.75
0 50.02 0 2313.47
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water
Protein (g) 6.49 2.67 16.51 7.03 0.96 0 18.76 0.98
Carb (g) 1.25 3.38 24.3 0.36 11.06 0 47.76 8.15
Fat (g) 5.02 0.23 0.39 9.36 0.43 0 34.86 0.35
Sat Fat (g) 1.68 0.04 0.27 5.96 0.02 0 3.78 0.09
Water, Tap
Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted
7.73 14.53
47.38 14.63
4.96 35.91
0.73 2.78
Page 19 of 52
11/21/13 7:41 PM
Water, Tap Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total
0 5.03 45.55
0 44.77 0
0 1.75 17.09
Appendix C
0.35 6.11
0.82
3.88
0.28
0.06
0 1.13 0 128.2
0 11.69 0 218.61
0 0.29 0 110.93
0 0.05 0 21.91
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted
Mono Fat (g) 1.88 0.01 0.11 2.65 0.06 0 2.62 0.11
Poly Fat (g) 0.65 0.1 0.01 0.27 0.22 0 26.84 0.12
Trans Fat (g) 0 0 0 0 0 0 0.16 0
Chol (mg) 198.6 0 9.8 29.66 0 0 0 0
0 1.07
0 2.71
0 0
0 0
Almonds, Dry Roasted, Salted
22.34
8.97
0.01
Page 20 of 52
11/25/13 10:13 PM
Water, Tap
Appendix C
Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total
0.64 8.46
0.63 0.51
0 0
0 100.36
0.02
0.12
0 0.02 0 39.98
0 0.14 0 41.29
0 0 0 0.17
0 0 0 338.42
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap
Omega-6 (g) 0.55 0.02 0.01 0.16 0.13 0
Omega-3 (g) 0.02 0.08 0 0.1 0.09 0
Diet Fiber (g) 0 2.16 0 0 2.88 0
Sugar (g) 1.34 0.39 24.94 0.15 7.04 0
Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted
6.62 0.09
20.22 0.02
39.01 0.74
0 4.92
0 2.42 8.96
0 0.29 0.01
0 5.63 7.52
0 3.54 3.4
Page 21 of 52
11/25/13 10:13 PM
0 0.6 0.4
0 0.03 0.06
0 3.51 0
Appendix C
0.68 0
0.04
0.07
1.26
2.33
0 0.14 0 20.14
0 0 0 21
0 3.42 0 66.13
0 5.78 0 54.52
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap
Water (L) 0.05 0.08 0.45 0.01 0.13 0.24 0.01 0.11
Alcohol (g) 0 0 0 0 0 0 0 0
Thiamin (mg) 0.03 0.09 0.22 0.01 0.03 0 0.7 0.02
Ribo (mg) 0.25 0.21 0.89 0.11 0.03 0 0.19 0.04
0.47 0.02 0 0.24
0 0 0 0
0 0.22 0.06 0
0 0.19 0.67 0
Page 22 of 52
11/25/13 10:13 PM
0.14
0.19
0.05
Appendix C
0.1
0.19
0.43
0.08
0.04
0.04
0.47 0.11 0.24 2.95
0 0 0 0
0 0.08 0 1.89
0 0.07 0 3.16
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap
Niacin (mg) 0.05 0.44 0.46 0.02 0.56 0 10.01 0.63
Vit B6 (mg) 0.07 0.22 0.18 0.02 0.07 0 0.78 0.05
Vit B12 (g) 0.58 0 2.45 0.23 0 0 0 0
Fol (DFE) (g) 17.4 131.4 24.5 5.08 34.56 0 0 0
0 3.31 2.45 0
0 0.17 0.09 0
0 0 0 0
0 74.76 36.57 0
Page 23 of 52
11/25/13 10:13 PM
2.98
0.28
7.8
Appendix C
7.88
0.66
3.86
13.61
0.46
0.06
18
0 1.2 0 30.45
0 0.17 0 2.82
0 0 0 7.13
0 23.18 0 386.86
Vit C (mg) 0 8.82 0 0 84.67 0 1.81 7.81
Vit D (ug) (g) 1.02 0 5.88 0.17 0 0 0 0
Vit A (RAE) (g) 73.8 471.6 298.9 74.86 1.44 0 0 12.4
Vit A (IU) (IU) 329.09 9432.9 999.6 283.06 17.28 0 61.24 238.08
0 0
0 0
0 0
0 3.36

0.69
Page 24 of 52
11/25/13 10:14 PM
0 0 0
0 0 0
0 0 0
Appendix C
0 0
4.95
9.9
190.8
0 7.2 0 115.27
0 0 0 7.07
0 1018.7 0 1961.6
0 20381.3 0 31937.4
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries
Alpha-T (mg) 0.46 1.87 0.05 0.08 0.42
Calcium (mg) 46.8 122.4 597.8 203.68 23.04
Iron (mg) 0.86 3.21 0.15 0.19 0.59
Magn (mg) 7.8 78.3 53.9 7.91 18.72
Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap
0 0.57 0.21
7.11 715.56 9.92
0 8.75 0.67
2.37 379.89 8.68
14.22
4.74
Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted
0.71 16.42
30.24 184.23
2.86 2.64
74.76 193.89
Page 25 of 52
11/25/13 10:14 PM
Water, Tap
7.11
2.37
Appendix C
Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total
0.06 0.24
19.5 10.21
0.82 6.23
83.85 44.23
0.13
24.3
0.32
21.6
0 0.81 0 22.02
14.22 40.26 7.11 2077.7
0 0.37 0 27.66
4.74 14.64 2.37 1004.76
Potas (mg) 90.6 419.4 764.4 27.68 220.32 2.37 461.54 138.88
Zinc (mg) 0.59 0.68 2.06 0.88 0.2 0 5.19 0.15
Sodium (mg) 217.8 63 205.8 175.43 1.44 7.11 18.14 235.6
4.74 289.8
0 1.39
14.22 320.04
Page 26 of 52
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491.28
2.28
233.91
Appendix C
2.37 83.85 556.22
0 1.23 8.69
7.11 9.75 130.98
172.8
0.35
0.9
4.74 390.4 2.37 4123.76
0 0.29 0 23.99
14.22 84.18 7.11 1746.74
10/31/2013 Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless
Meal Breakfast Breakfast
Quantity 2 slice(s) 2 tablespoon(s)
Wt (g) 46 38
Kcal 143.98 68.02
Breakfast Morning Snack Morning Snack Lunch Lunch Lunch Lunch Dinner
8 fluid ounce(s) 1 cup(s) 8 fluid ounce(s) 3 cup(s) 2 tablespoon(s) 16 fluid ounce(s) 1 item(s) 1 cup(s)
248 122 237 414 29.4 474 131 248
111.6 50.02 0 66.24 85.55 0 61.57 250.48

Page 27 of 52
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Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
Dinner Dinner Dinner Evening Snack Evening Snack
1 slice(s) 0.25 cup(s) 16 fluid ounce(s) 1 item(s) 8 fluid ounce(s)
26 28.25 474 182 237 2934.65
94.38
Appendix C
113.85 0 94.64 0 1140.33
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap
Protein (g) 5.96 0.11
Carb (g) 25.65 17.52
Fat (g) 1.96 0.01
Sat Fat (g) 0.45 0
1.74 1.13 0 5.17 0.11 0 1.23 7.91 2.22 7.03 0 0.47 0
25.79 11.69 0 13.33 3.07 0 15.39 46.75 13.03 0.36 0 25.13 0
0.5 0.29 0 0.29 8.34 0 0.16 3.3 3.65 9.36 0 0.31 0
0.06 0.05 0 0.04 1.32 0 0.02 0.47 0.7 5.96 0 0.05 0
Page 28 of 52
11/25/13 10:15 PM
Total
33.1
197.72
28.17
9.12
Appendix C
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
Mono Fat (g) 0.47 0
Poly Fat (g) 0.79 0
Trans Fat (g) 0 0
Chol (mg) 0 0
0.09 0.02 0 0.02 1.86 0 0.03 1.12 1.67 2.65 0 0.01 0 7.94
0.1 0.14 0 0.14 3.8 0 0.03 1.2 1.02 0.27 0 0.09 0 7.59
0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 29.66 0 0 0 29.66
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved
Omega-6 (g) 0.72 0
Omega-3 (g) 0.07 0
Diet Fiber (g) 2.16 0.3
Sugar (g) 2.95 17.21
Page 29 of 52
11/25/13 10:15 PM
Juice, Orange
0.07
0.03
0.5
20.83
Appendix C
Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
0.14 0 0 3.39 0 0.02 1.12 0.93 0.16 0 0.08 0 6.64
0 0 0 0.42 0 0.01 0.07 0.09 0.1 0 0.02 0 0.81
3.42 0 8.94 0 0 3.14 4.22 0.75 0 0 4.37 0 27.8
5.78 0 5.97 2.45 0 12.25 7.19 0.12 0.15 0 18.91 0 93.82
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green
Water (L) 0.01 0.02
Alcohol (g) 0 0
Thiamin (mg) 0.2 0
Ribo (mg) 0.18 0.01
0.22 0.11 0.24 0.4
0 0 0 0
0.22 0.08 0 0.12
0.07 0.07 0 0.21
Page 30 of 52
11/25/13 10:17 PM
Salad Dressing, Italian
0.02
0.01
Appendix C
Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
0.47 0.11 0.19 0.01 0.01 0.47 0.16 0.24 2.66
0 0 0 0 0 0 0 0 0
0 0.11 0.32 0.1 0.01 0 0.03 0 1.21
0 0.05 0.18 0.08 0.11 0 0.05 0 1.01
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless
Niacin (mg) 2.88 0.05
Vit B6 (mg) 0.07 0.02
Vit B12 (g) 0 0
Fol (DFE) (g) 46 0.38
0.99 1.2 0 2.28 0 0 0.37 3.43
0.1 0.17 0 0.33 0.02 0 0.08 0.18
0 0 0 0 0 0 0 0
74.4 23.18 0 153.18 0 0 39.3 173.6

Page 31 of 52
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Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
1.17 0.02 0 0.17 0 12.55
0.02 0.02 0 0.07 0 1.07
0 0.23 0 0 0 0.24
48.1
Appendix C
5.08 0 5.46 0 568.69
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap
Vit C (mg) 0.09 0
Vit D (ug) (g) 0 0
Vit A (RAE) (g) 0 0
Vit A (IU) (IU) 0 1.14
124 7.2 0 96.05 0 0 69.69 9.42 0.05 0 0 8.37 0
0 0 0 0 0 0 0 0 0 0.17 0 0 0
24.8 1018.7 0 235.98 0.59 0 14.41 42.16 30.16 74.86 0 5.46 0
496 20381.3 0 4703.04 10.58 0 294.75 536.91 131.93 283.06 0 98.28 0

Page 32 of 52
11/25/13 10:18 PM
Total
314.88
0.17
1447.12
26937
Appendix C
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
Alpha-T (mg) 0.11 0
Calcium (mg) 75.9 1.9
Iron (mg) 1.88 0.07
Magn (mg) 27.14 2.28
0.1 0.81 0 0 1.47 0 0.24 2.46 0.31 0.08 0 0.33 0 5.89
27.28 40.26 7.11 53.82 2.06 14.22 52.4 34.72 18.72 203.68 14.22 10.92 7.11 564.32
0.5 0.37 0 2.61 0.19 0 0.13 2.68 0.63 0.19 0 0.22 0 9.46
27.28 14.64 2.37 45.54 0.88 4.74 13.1 44.64 6.76 7.91 4.74 9.1 2.37 213.49
Potas (mg) 102.58 26.98
Zinc (mg) 0.68 0.01
Sodium (mg) 281.06 0.76
Page 33 of 52
11/25/13 10:18 PM
Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
496 390.4 2.37 712.08 14.11 4.74 237.11 386.88 31.2 27.68 4.74 194.74 2.37 2633.99
0.12 0.29 0 0.87 0.04 0 0.09 0.89 0.23 0.88 0 0.07 0 4.17
2.48
Appendix C
84.18 7.11 107.64 299.29 14.22 0 483.6 174.2 175.43 14.22 1.82 7.11 1653.12
Exchanges Spreadsheet
10/29/2013 Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Meal Breakfast Breakfast Quantity 1 cup(s) 16 fluid ounce(s) Weight 28 g 490 g Vegetable 0 0
Banana
Breakfast
2 item(s)
236 g
Page 34 of 52
11/25/13 10:18 PM
Juice, Orange
Breakfast
16 fluid ounce(s)
496 g
Appendix C
Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap
Morning Snack Morning Snack Lunch Lunch Lunch Afternoon Snack Afternoon Snack Dinner Dinner Dinner Dinner Evening Snack Evening Snack
2 item(s) 8 fluid ounce(s) 1 cup(s) 0.25 cup(s) 16 fluid ounce(s) 1 cup(s) 8 fluid ounce(s) 1 cup(s) 8 ounce(s) 16 fluid ounce(s) 0.5 cup(s) 16 fluid ounce(s) 1 item(s)
492 g 237 g 205 g 34.5 g 474 g 122 g 237 g 195 g 226.8 g 474 g 66.7 g 490 g 118 g
0 0 0 0 0 2 0 0 0 0 0.53 0 0 2.53
Bread/Starch 1.5 0 0 0 0 0
Fruit 0 0 3.5 3 2.48 0
Other Carbohydrate 0 0 0 0 0 0
Milk 0 0 0 0 0 0
Page 35 of 52
11/25/13 10:18 PM
Water, Tap
Appendix C
Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
0 0 3 0 0 0 0 0 4.5 Meat/Meat Substitute 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 1.75 10.73
0 0 0 0 0 0 0 0 0.5 Meat-Very Lean 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 MilkSkim 0 1.86 0 0 0 0 0 0 0 0 0
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap
Fat 0 0 0 0 0 0 2.28 1.5 0 0 0
Page 36 of 52
11/25/13 10:19 PM
Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total
0 0 0 0 0 0 0 0 0 Meat-Medium Fat 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 3.78 MilkWhole 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 Meat-High Fat 0 0 0 0 0 0 0 1 0 0 0 0 0
0 0 0 0 0 0 1.86 0 3.72 Milk-Low Fat 0 0 0 0 0 0 0 0 0 0 0 0 0

Page 37 of 52
Appendix C
Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked
11/25/13 10:19 PM
Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana Total Item Name Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free Banana Juice, Orange Grapefruit, Pink or Red, Florida Water, Tap Tuna Salad Almonds, Dry Roasted, Salted Water, Tap Carrots Water, Tap Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus Milk, Non Fat Skim or Fat Free Banana
0 0 0 0 0 Meat-Lean 0 0 0 0 0 0 4.7 0 0 0 0 0 7.49 0 0 0 0
0 0 0 0 0
0 0 0 0 1
Appendix C
0 0 0 0
Page 38 of 52
11/25/13 10:19 PM
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total Item Name Eggs, Scrambled, No Added Fat
Meal Breakfast Breakfast Breakfast Breakfast Morning Snack Morning Snack Lunch Lunch
Quantity 1 item(s) 0.5 cup(s) 16 fluid ounce(s) 0.25 cup(s) 1 cup(s) 8 fluid ounce(s) 4 ounce(s) 0.5 cup(s)
Weight 60 g 90 g 490 g 28.3 g 144 g 237 g 113.4 g 124 g
Vegetable 0 0.83 0 0 0 0 0 0
Appendix C
Lunch Lunch Afternoon Snack Afternoon Snack Dinner Dinner
16 fluid ounce(s) 2 slice(s) 0.5 cup(s) 8 fluid ounce(s) 1 cup(s) 6 ounce(s)
474 g 84 g 69 g 237 g 195 g 170.1 g
0 0 0 0 0 0
Dinner
0.5 cup(s)
90 g
0.72
Dinner Evening Snack Evening Snack
474 g 122 g 237 g
0 2 0 3.55
Bread/Starch 0
Fruit 0
Other Carbohydrate 0
Milk 0
Page 39 of 52
11/25/13 10:19 PM
Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total
Bread/Starch 0 0 0 0 0 0 0 0
Fruit 0 0 0 0 0.77 0 0 0
Other Carbohydrate 0 0 0 0 0 0 6.96 0
Milk
Appendix C
0 0 0 0 0 0 0 0
0 3.2 0 0 3 0
0 0 0 0 0 0
0 0 1 0 0 0
0 0 0 0 0 0
0 0 0 6.2 Meat/Meat Substitute
0 0 0 0.77
0 0 0 7.96 Meat-Very Lean
0 0 0 0 MilkSkim
Page 40 of 52
Item Name
Fat
11/25/13 10:27 PM
Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted
0 0 0 0 0 0 0 0
0 0 0 0.27 0 0 0 0
0 0 0 0 0 0 0 0
Appendix C
0 1.86 0 0 0 0 0
0 0
0 0
0 0
0 0
Almonds, Dry Roasted, Salted Water, Tap Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total
0 0 0 0
3 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0 Meat-Medium Fat 1.04
0 0 0 3.27 MilkWhole 0
0 0 0 0 Meat-High Fat 0
0 0 0 1.86 Milk-Low Fat 0

Page 41 of 52
Item Name Eggs, Scrambled, No Added Fat

11/25/13 10:27 PM
Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 1 0 0 0 0
Appendix C
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 2 0 0 0
0 0 0 0 0 0
0 0
0 0
0 0
0 0
Water, Tap Total Item Name Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained
0 1.04 Meat-Lean 0 0
0 0
0 3
0 0
Page 42 of 52
11/25/13 10:27 PM
Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded Strawberries Water, Tap Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted Almonds, Dry Roasted, Salted Water, Tap Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap Carrots Water, Tap Total 10/31/2013 Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange
Appendix C
0 0 0 0 0
0 0 0 0 0 6.5
0 0 0 6.5
Meal Breakfast Breakfast
Quantity 2 slice(s) 2 tablespoon(s)
Weight 46 g 38 g
Vegetable 0 0
Breakfast
8 fluid ounce(s)
248 g
0
Page 43 of 52
11/25/13 10:28 PM
Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap
Morning Snack Morning Snack Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Evening Snack Evening Snack
1 cup(s) 8 fluid ounce(s) 3 cup(s) 2 tablespoon(s) 16 fluid ounce(s) 1 item(s) 1 cup(s) 1 slice(s) 0.25 cup(s) 16 fluid ounce(s) 1 item(s) 8 fluid ounce(s)
122 g 237 g 414 g 29.4 g 474 g 131 g 248 g 26 g 28.3 g 474 g 182 g 237 g
Appendix C
0 2 0 0 0 1.66 0 0 0 0 0 5.66
Bread/Starch 1.8 0
Fruit 0 0
Other Carbohydrate 0 0.86
Milk 0 0
0 0 0 0 0 0
1.5 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Page 44 of 52
11/25/13 10:28 PM
Orange
1.03
Appendix C
Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
2.21 1 0 0 0 0 5.01 Meat/Meat Substitute 0 0
0 0 0 0 1.58 0 4.11
0 0 0 0 0 0 0.86 Meat-Very Lean 0 0
0 0 0 0 0 0 0 MilkSkim 0 0
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded
Fat 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 1.9 0 0 0 0.5 0.27
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Page 45 of 52
11/25/13 10:28 PM
Water, Tap Apple, Medium Water, Tap Total
0 0 0 0 Meat-Medium Fat 0 0
0 0 0 2.67 MilkWhole 0 0
0 0 0 0 Meat-High Fat 0 0
Appendix C
0 0 0 Milk-Low Fat 0 0
Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian Water, Tap
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 1 0 0 0 1
0 0 0 0 0 0 0 0
Page 46 of 52
11/25/13 10:28 PM
Item Name Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved Juice, Orange Carrots Water, Tap Salad, Green Salad Dressing, Italian
Meat-Lean 0 0
Appendix C
0 0 0 0 0
Water, Tap Orange Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted
0 0 0 0
Cheese, Cheddar, Shredded Water, Tap Apple, Medium Water, Tap Total
0 0 0 0 0
** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as exchange values for these cannot be calculated.
Page 47 of 52
11/25/13 10:28 PM
Activities Spreadsheet
Appendix C
No activity entries for the day(s) in question.
Energy Balance
10/29/2013 - 10/31/2013 Date 10/29/2013 10/30/2013 10/31/2013 Total: Daily Caloric Summary kcal Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: 1886 1952 0 1952 kcal Consumed 2401 2313 1140 5855 kcal Burned 0 0 0 0 Net kcal 2401 2313 1140 5855
Daily Food Log

10/29/2013 BREAKFAST Cereal, Corn Flakes Milk, Non Fat Skim or Fat Free
1 c. 16 fl. oz.
101 kcal 167 kcal

Page 48 of 52
11/25/13 10:29 PM
Banana Juice, Orange MORNING_SNACK Grapefruit, Pink or Red, Florida Water, Tap LUNCH Tuna Salad Almonds, Dry Roasted, Salted Water, Tap AFTERNOON_SNACK Carrots Water, Tap DINNER Rice, Brown, Long Grain, Cooked Salmon, with Butter, Broiled or Baked Water, Tap Asparagus EVENING_SNACK Milk, Non Fat Skim or Fat Free Banana Total: 2401 kcal 10/30/2013
2 item 16 fl. oz.
210 kcal
Appendix C
223 kcal
2 item 8 fl. oz.
148 kcal 0 kcal
1 c. 0.25 c. 16 fl. oz.
383 kcal 205 kcal 0 kcal
1 c. 8 fl. oz.
50 kcal 0 kcal
1 c. 8 oz. 16 fl. oz. 0.5 c.
16 fl. oz. 1 item
167 kcal 105 kcal
Page 49 of 52
11/25/13 10:29 PM
10/30/2013 BREAKFAST
Appendix C
Eggs, Scrambled, No Added Fat Spinach, Chopped, Boiled, Drained Milk, Non Fat Skim or Fat Free Cheese, Cheddar, Shredded MORNING_SNACK
1 item 0.5 c. 16 fl. oz. 0.25 c.
Strawberries Water, Tap LUNCH Seeds, Chia, Dried Soup, Tomato, Condensed, Prepared with Water Water, Tap Bread, Whole Wheat, Prepared, Toasted
1 c. 8 fl. oz.
46 kcal 0 kcal
4 oz. 0.5 c. 16 fl. oz. 2 sl.
AFTERNOON_SNACK Almonds, Dry Roasted, Salted Water, Tap DINNER Rice, Brown, Long Grain, Cooked Beef, Short Loin, T-Bone Steak, Choice, Separable Lean, 1/4'' Fat, Broiled Squash, Summer, All Varieties, Sliced, Boiled, Drained Water, Tap
0.5 c. 8 fl. oz.
411 kcal 0 kcal
1 c. 6 oz.
216 kcal 349 kcal
0.5 c. 16 fl. oz.
18 kcal 0 kcal
Page 50 of 52
11/25/13 10:29 PM
EVENING_SNACK Carrots Water, Tap Total: 2313 kcal 10/31/2013 BREAKFAST Bread, Wheat, Toasted Jelly, (includes Grape), Reduced Sugar or No Sugar, Home Preserved 2 sl. 2 T. 144 kcal 68 kcal 1 c. 8 fl. oz. 50 kcal 0 kcal
Appendix C
Juice, Orange MORNING_SNACK Carrots Water, Tap LUNCH Salad, Green Salad Dressing, Italian Water, Tap Orange
8 fl. oz.
112 kcal
1 c. 8 fl. oz.
50 kcal 0 kcal
3 c. 2 T. 16 fl. oz. 1 item
AFTERNOON_SNACK DINNER Spaghetti, with Tomato Sauce, Meatless Bread, Garlic, Toasted Cheese, Cheddar, Shredded 1 c. 1 sl. 0.25 c. 250 kcal 94 kcal 114 kcal
Page 51 of 52
11/25/13 10:29 PM
EVENING_SNACK Apple, Medium Water, Tap Total: 1140 kcal 1 item 8 fl. oz. 95 kcal 0 kcal
Appendix C
Daily Activity Log

You have not recorded any activity entries for this day.
Page 52 of 52
11/20/13 11:22 PM
Kaprea Devila
Printed: 11/20/2013
Appendix D
Intake vs. Goals

0% 25% 50% 75% 100%
Nutrient
DRI
Intake
22%
13% 11%
15%
Fat, Total
73.34 - 41.91 g
5.69 g
14%
8%
Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates
http://profileplus.cengage.com/dietwellnessplus/printIndex.html Page 1 of 3
< 21.0 g No suggestion No suggestion No suggestion < 300.0 mg
0.72 g 3.11 g 1.55 g 0.02 g 15.58 mg
3%
5%
11.00 g 1.10 g
1.1 g 0.44 g
10% 40%
11/20/13 11:22 PM
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 Potassium Zinc
5.29 g 22.9 g
20%
Appendix D
0.13 L 0g
6%
19% 19% 13% 11% 2% 15% 9% 1% 149% 887% 15%
1300.00 mg 15.00 mg 360.00 mg 4700.00 mg 9.00 mg
85.98 mg 3.3 mg 53.66 mg 463.53 mg 0.67 mg
7% 22% 15% 10% 7%

Page 2 of 3

DevilaK WBfinal

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Healthy is Wealthy

4. Sources: Milk Yogurt Cheese Almonds Salmon

Cheesburger, Double Patty

Macaroni and Cheese, Prepared

Spaghetti, with Meat Sauce

Perfect Plan Analysis

Perfect Plan Analysis

Pumpkin Bread Recipe

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

Substitute whole wheat for white bread.

Eat leaner meat.

Eat nuts instead of processed fats.

Drink water even when I'm not thirsty.

Park farther away from my class at school.

Substitute brown rice for white rice.

Eat fresh meat instead of processed.

Don't put butter on my pancakes.

Substitute water for soda.

Make time for the gym.

Eat smaller potions of servings.

Eat more nuts.

Cut down on fatty foods.

Cut down on coffee.

Ride a bicycle instead of driving.

Eat more fruit!

Eat white meat instead of dark.

Don't eat right before bed.

Exercise to sweat and get fluids circulating.

Start dancing again!!

Eat more nutrient dense carbs instead of empty calories.

Exercise while I watch Netflix.

GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

VITAMINS mg mg mg mg mcg mcg mg mcg

1 1 14 1.2 2.4 400 65 15

Potassium Zinc Sodium

DRI GOALS vs. 3-DAY DIET RECORD

WB1 3-day Analysis Intake vs. Goal (%)

Deficient <80% Excess >120% 93% 102%

Water Kcals PROTEIN CHO Fiber LIPIDS

2.3 1866 46.27 212.17 26 41.91 18.73 11 1.1

EFA: n-6 EFA: n-3

VITAMINS mg mg mg mg mcg mcg mg mcg

Potassium Zinc Sodium

PERFECT PLAN ANALYSIS

WB1 3-day Analysis Intake vs. Intake Goal (%) A B

Water Kcals PROTEIN CHO Fiber LIPIDS

2.3 1866 46.27 212.17 26 41.91 18.73 11 1.1

2.15 1904.47 89.55 237.29 22.01 70 18.73 15.16 3.08

93% 102% 194% 112% 85% 167% 100% 138% 280%

WB1 vs WB4 Intake vs. Intake Goal (%) E=(A-C) F=(D-B)

47% 3% 69% 7% 73% -9% -28% -16% 425%

EFA: n-6 EFA: n-3

mg mg mg mg mcg mcg mg mcg

Potassium Zinc Sodium

SUPER FOODS MEAL PLAN USAGE

Diet & Wellness Plus Print Page

Diet & Wellness Plus Print Page

1300.00 mg 15.00 mg 360.00 mg 4700.00 mg 9.00 mg 1500.00 mg

894.9 mg 13.73 mg 175.75 mg 1878.63 mg 10.33 mg 2980.18 mg

69% 92% 49% 40% 115% 199%

Diet & Wellness Plus Print Page

73.34 - 41.91 g No recommendation