Eliza Fong April 16, 2014

Diet Analysis Project

My diet plan is based on a 1800 Calorie allowance. Comparison with the nutrients target, the o er eaten nutrients are! total calories, Carbohydrate, and "olate. #hus, the "ood $ need subtract is grains and protein "oods. $ need eat whole grain instead o" re"ined grains, less bread, white rice, less saturated "at and meat. #he under eaten nutrients are! dietary "iber, total "at, linoleic acid, potassium, %itamin C, D, and &, and Choline. #hus, the "ood $ need add is "ruits and dairy. $ need add twice amount as what $ am eating them daily such as mil', yogurt, banana, apple, and orange. $ need eat the "oods rich in potassium such as yam, parsley, dried apricots, dried mil', chocolate, nuts, potatoes, bananas, a ocados, and soybeans. #he so"tware program is user("riendly and ery help"ul. $t helps me to monitor my daily "ood inta'e and be aware the daily nutrients $ need to pre ent me "rom o ereating what $ li'e and lac'ing the necessary nutrients $ loo' o er. $ will recommend my "amily and my "riends to use the program to help impro e their li"t )uality. #o encourage them to eat what we need instead o" what we li'e.

Eliza's Nutrients Report 04/14/14 - 04/16/14

*our plan is based on a 1800 Calorie allowance.

Nutrients
Total Calories "rotein #g$%%% "rotein #( Calories$%%% Car+o,-.rate #g$%%% Car+o,-.rate #( Calories$%%% /ietar- 0i+er Total 0at Saturate. 0at 3onounsaturate. 0at "ol-unsaturate. 0at 4inolei6 A6i. #g$%%% 4inolei6 A6i. #( Calories$%%% 7-4inoleni6 A6i. #g$%%% 7-4inoleni6 A6i. #( Calories$%%% !5ega ) - E"A !5ega ) - /9A C,olesterol

Target
1800 Calories 46 g 10 - )5( Calories 1)0 g 45 - 65( Calories *5 g *0 - )5( Calories 2 10( Calories

Average Eaten
185 Calories &6 g *1( Calories )05 g 66( Calories *0 g 14( Calories 4( Calories

Status
!ver !' !' !' !ver 1n.er 1n.er !' No /ail- Target or 4i5it No /ail- Target or 4i5it 1n.er 1n.er 1n.er 1n.er No /ail- Target or 4i5it No /ail- Target or 4i5it !'

No /ail- Target or 4i5it 4( Calories No /ail- Target or 4i5it 4( Calories 1* g 5 - 10( Calories 181 g 086 - 18*( Calories g )( Calories 085 g 08*( Calories

No /ail- Target or 4i5it *44 5g No /ail- Target or 4i5it *10 5g 2 )00 5g *1* 5g

3inerals
Cal6iu5 "otassiu5 So.iu5%% Copper ;ron 3agnesiu5 ",osp,orus Seleniu5 <in6

Target
1000 5g 4 00 5g 2 *)00 5g &00 :g 18 5g )*0 5g 00 5g 55 :g 8 5g

Average Eaten
1* ) 5g *&1* 5g *1 & 5g 1564 :g *& 5g )41 5g 1 )) 5g 15& :g 1) 5g

Status
!' 1n.er !' !' !' !' !' !' !'

=ita5ins
=ita5in A =ita5in >6 =ita5in >1* =ita5in C =ita5in / =ita5in E =ita5in ' 0olate T,ia5in Ri+o?lavin Nia6in C,oline

Target
00 :g RAE 18) 5g *84 :g 5 5g 15 :g 15 5g AT &0 :g 400 :g /0E 181 5g 181 5g 14 5g 4*5 5g

Average Eaten
51 :g RAE *8* 5g 485 :g 6 5g 6 :g 5g AT 14 :g 1106 :g /0E *81 5g 18 5g *4 5g ))6 5g

Status
!' !' !' 1n.er 1n.er 1n.er !' !ver !' !' !' 1n.er

;n?or5ation a+out .ietar- supple5ents8

++ $" you are A"rican American, hypertensi e, diabetic, or ha e chronic 'idney disease, reduce your sodium to 1,00 mg a day. $n addition, people who are age ,1 and older need to reduce sodium to 1,00 mg a day. All others need to reduce sodium to less than -.00 mg a day. +++ /utrients that appear twice 0protein, carbohydrate, linoleic acid, and -linolenic acid1 ha e two separate recommendations! 11 Amount eaten 0in grams1 compared to your minimum recommended inta'e. -1 Percent o" Calories eaten "rom that nutrient compared to the recommended range. *ou may see di""erent messages in the status column "or these - di""erent recommendations.