My Wellness Book

Fighting For Fit
Cindy Ayala
Mt San Antonio College Spring 2013
NF-25 Essentials of Nutrition
Professor C E Betty Crocker, MPA, RD
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Table of Contents
Quality Levels
.... 3 - 4
Nutritional Profile .... 5 - 15 Perfect Plan analysis .... 16 - 20 Super Foods .. 21 22 Farm to table ... 23 25 Water . 26 28 Fiber 29 30 My Wellness Life .. 31 aPPendix a .. 32 51 aPPendix b .... 52 106 aPPendix c .. 107 references ... 108
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Quality Levels
We are all different,
DRI QUANTIFIED
DRI GOALS Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 277.7 8.31 30.3 2.5 SKIP SKIP 1.2 0.11 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6 SKIP
though, we are all human; Homo Sapiens, primates of Homoinidae, Genus Homo. Evolution has granted us with the essential tool that has allowed us to be the dominant species on our plant, the human brain. It enables us to perform such intellectual tasks as abstract reasoning, complex languages, contemplation, reflection, problem solving, culture assimilation, social skills, in addition to creating and manipulating tools far
EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.54 555.4 16.62 60.6 5
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
L Kcal
2.7 2777
MACRONUTRIENTS
g g
g g g
83.1 303
25 60 27
g
g
12
1.1
mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg
VITAMINS 1.1 0.11 1.1 0.11 14 1.4 1.3 0.13 2.4 0.24 400 40 75 7.5 15 1.5
700 15 1000 18 310 4700 8 1500
70 1.5 100 1.8 31 470 0.8
MINERALS
Potassium Zinc Sodium
greater than any other species on our planet. Nevertheless, through all of our technological and cultural advances throughout the centuries, one thing remains the same, the needs of the
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human body. Staggeringly we are the only known species to have built fires and cook our food. Our diet, the foods and beverages a person usually eats and drinks, directly effects the quality of our life. Malnourishment can come from a diet in which nutrients are lacking causing deficiencies and/or an excess of nutrients, either impairs the health. Food and Nutrition Board of the National Academy of Sciences Institute of Medicine, working in association with Health Canada, has set values for protein, carbohydrates, fiber, lipids, water, amino acids, as well as all the vitamins and minerals. Adhering to such Daily Values of nutritional standards plays a vital role in the conservation of ones health. On the previous page is an example of my own individual Daily Values for each vitamin and mineral, as well as protein, carbohydrates, fiber, lipids, water, and amino acids.
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Nutritional Profile
Demonstrated here is a three day average intake of not only calories but the nutrients in my choices. I paid no
Water and minerals in my food choices Kcals
N UT R IE N T UN IT
DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
RDA/AI
UL
Intake
conscious mind to the vitamin
Deficient <80% Excess >120% 86% 44%
2.7 2777 83.1 303 50 27 12 1.1
0 0 0 0 0 0 0 0
2.32
1228.47 60.95 179.39 26.36 6.09 6.15 0.41
Kcals g g
g
(Additional information can be found in Appendix 1). Up until this point I was mainly concerned with my caloric intake. However, an earlier assignment given to me in class gave me the perspective to try and create a well-balanced plate, or so I thought. In reviewing my three day average I find significant lacking of vital vitamins and minerals. The nutrients I am lacking are as follow; Thiamin, Folate, Vitamin C, Vitamin D, Vitamin E, in
MACRONUTRIENTS PROTEIN CHO Fiber LIPIDS

Saturated
73% 59% 53% 23% 51% 37%
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
VITAMINS
0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0
mg mg mg mg mc g mc g mg mc g
mcg mcg mg mg mg mg mg mg
1.1 1.1 14 1.3 2.4 400 75 15 700 15
0.44 1.21 12.24 1.12 1.94 129.81 45.96 3.59 329.43 4.84 499.92 9.22 212.48 1920.95 4.73 1814.86
40% 110% 87% 86% 81% 32% 61% 24% 47% 32% 50% 51% 69% 41% 59% 121%
MINERALS
1000 18 310 4700 8 1500
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addition, the minerals, Calcium, Iron, Magnesium, and Zinc. Websters Dictionary defines vitamins: any various organic substances that are essential in minute quantities to the nutrition of most animals and some plants, act especially as coenzymes in the regulation of metabolic process but do not provide energy or serve as building units, and are present in natural foodstuffs or sometimes produced within the body. Unfortunately, I dont think Webster ever took nutrition at least not Professor Crockers class. In our diets these tiny non-caloric organic nutrients are essential. However small both in size and quantity they accomplish colossal tasks.
Vitamins help make possible the process by which
other nutrients are digested

other nutrients are absorbed

other nutrients are metabolized

other nutrients are built into our body structure
Thiamin
Main Functions o Plays a critical role in the energy metabolism of all cells o It is a vitamin b involved in the bodys use of fuels o Also occupies a special site on nerve cell membranes Deficiency
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o Classic disease is beriberi Irregular heart rate Pain in the limbs Weakness Sensory perception impairment Emotional instabilities Weight loss o Possible Edema or muscle wasting Enlarged heart Heart failure Muscular weakness Pain Apathy Poor short term memory Confusion Difficulty walking Paralysis Anorexia Involuntary Eye Movement o Alcohol abuse often leads to a severe form of thiamin deficiency Wernicke- Korsakoff Syndrome Alcohol contributes energy but carries almost no nutrients with it and often displaces food in the diet. In addition, alcohol consumption impairs absorption of thiamin from the digestive tract and hastens its excretion in the urine, tripling the risk of deficiency.
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Common food sources o Baked Potato 1 Whole Potato = 0.22 mg o Black Beans (cooked) C = 0.21 mg o Enriched Pasta Cup = 0.14 mg o Green Peas (cooked) = 0.23 mg o Pork Chop (lean only) 3 OZ = 0.95 mg o Sunflower Seeds (raw kernels) 2 tbsp. = 0.26 mg o Waffle (whole wheat) 1 = 0.25 mg o Whole Wheat Bagel Bagel = 0.22 mg
Folate
Main Functions o To make new cells, tissues must have the vitamin folate o Folate helps to synthesize DNA o Also critical roles in the normal metabolism of several amino acids Deficiency o Immature red and white blood cells o Cause anemia o Diminished immunity o Abnormal digestive functions o Related to the anemia of vitamin B-12 malabsorption because the two vitamins work as a teammates in producing red blood cells o Elevates risk of cancer Of the cervix in women infected with sexually transmitted virus and HPV Breast cancer- in women who drink alcohol
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Pancreatic cancer Common Food Sources o Asparagus cup = 134 ug o Avocado cup = 105 ug o Beef liver 3oz = 221 ug o Beets cup = 68 ug o Enriched Cereal cup = 82 ug o Lentils (cooked) = 179 ug o Pinto Beans (cooked) cup = 146 ug o Spinach (raw) 1 cup = 58 ug
Vitamin C
Main Functions o Best known for maintaining the connective tissues o an antioxidant protects substances found in foods and in the body from oxidation by being oxidized itself for example, cells of the immune system maintain high levels of vitamin C to protect themselves from free radical generated during assaults on bacteria and other invaders in the blood it protects sensitive blood constituents from oxidation, reduces inflammation, and helps protect vitamin E o Assist several enzymes in performing their job The enzymes involved in the formation and maintenance of the protein collagen depend on vitamin C Collagen forms the base for all of the connective tissues: bones, teeth, skin, and tendons o A cofactor in other synthetic reactions, such as the production of carnitine, an important compound for transporting fatty acids within the cells o And in the creation of certain hormones Deficiency o Scurvy Breakdown of collagen in the absence of vitamin C
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Loss of appetite Growth cessation Tenderness to touch Loose teeth Swollen ankles and wrist Tiny red spots in the skin where blood has leaked out of capillaries
o Anemia Common food sources o Sweet Red Peppers (raw) Cup = 142 mg o Bok Choy ( cooked) Cup 22 mg o Brussels Sprouts (cooked) Cup = 48mg o Broccoli ( cooked) Cup = 51 mg o Grapefruit Cup = 36 mg o Green Peppers (raw) Cup = 60 mg o Orange Juice Cup = 62 mg o Strawberries Cup 42 mg o Sweet Potato Cup = 20 mg
Vitamin E
Main Functions o Is an antioxidant acts as a bodyguard against oxidative damage o Protects against Free Radicals Formed during normal cell metabolism, run amok and disrupt the structures of lipids in cell membranes, of lipoproteins (LDL), of DNA in genetic material, and of proteins that perform cellular work o Protects red blood cells Ex. : red blood cells transport oxygen from the lungs to other tissues o Protects white blood cells that fight diseases o Sensitive brain tissues depend on it too Deficiency o In regards to free radicals left unattended may cause inflammation that may contribute to some cancers, heart disease or other diseases
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Loss of muscular coordination Loss of reflexes Impaired vision and impaired speech In premature babies Erythrocyte hemolysis (eh-REETH-ro-sight) (Hee-moh-LIE-sis) infants become anemic Occurring before the transfer of the vitamin from mother to infant, which takes place late in pregnancy Common food sources o Canola Oil (raw) 1 tbsp. = 2.3 mg o Mayonnaise (safflower oil) 1 tbsp. = 3.0 mg o Safflower Oil (raw) 1 tbsp. = 4.6mg o Sunflower Seeds (raw kernels) 2 tbsp. = 5.8 mg o Wheat Germ 1 oz. = 4.5 mg
o o o o
Calcium
Main functions o It is an integral part of bone structure o Bone calcium serves as a bank that can release calcium to the body fluids if even the slightest drop in blood calcium concentration occurs o In body fluids Important in nerve transmission Regulates the transport of ions across cell membranes Helps maintain normal blood pressure Plays an essential role in the clotting of blood Essential for muscle contraction, thus, for the heartbeat Allows secretion of hormones, digestive enzymes, and neurotransmitters Activates cellular enzymes that regulate many processes Deficiency
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o Adult bone loss or osteoporosis (OSS-tee-oh-pore-OH-sis) o Weakened bones o Stunt growth in children Common food Sources o Broccoli (cooked) 1 Cup = 93 mg o Cheddar Cheese 1 oz. = 288 mg o Milk 1 Cup = 300 mg o Sardines (with bones) 3oz = 325 mg o Tofu (calcium set) Cup = 275 mg o Turnip Greens (cooked) 1 Cup = 198 mg o Waffle (whole grain) 1 whole = 196 mg
Iron
Main functions o Iron containing Hemoglobin in the red blood cells carries oxygen from the lungs to tissues throughout the body o Iron in myoglobin holds and stores oxygen in the muscles for their use o In addition takes part of dozens of enzymes, including those involved with energy metabolism o It is needed to make new cells Amino acids Hormones neurotransmitters Deficiency o Iron deficiency The condition of having depleted iron stores o Iron deficiency Anemia A form of anemia caused by a lack of iron and characterized by red blood cell shrinkage and color loss. Accompanying symptoms are weakness, headaches, pallor, apathy, intolerance to cold, inability to pay attention
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o Fatigue, mental impairments and impaired physical work capacity and productivity Common Food Sources o Beef Liver (cooked) 3 oz. = 5.24 mg o Beef Steak 3 oz. = 1.8 mg o Black Beans (cooked) cup = 1.8 mg o Clams (steamed) 3 oz. = 23.8 mg o Enriched Cereal (ready to eat) 1 Cup = 8.1 mg o Navy Beans (cooked) cup = 2.3 mg o Spinach (cooked) Cup = 3.2 mg o Swiss Chard ( cooked) cup = 2.0 mg
Magnesium
Main functions o Critical to many cell functions o Assists in the operation of more than 300 enzymes o Is needed for the release and use of energy from the energy yielding nutrients o Directly affects the metabolism of potassium, calcium, and vitamin D For example, calcium promotes muscle contraction ,whereas, magnesium helps the muscle relax afterward o Is critical to normal heart functioning Deficiency o Can cause weakness, confusions, o Extreme cases; convulsions, uncontrollable muscle contractions, difficulty swallowing, hallucinations o In children growth failure Common Food Sources o Spinach (cooked) 1 cup = 78 mg o Black Beans cup = 60 mg o Soy milk 1 cup = 46 mg o Bran Cereal (ready to eat) 1 Cup = 60 mg o Oysters (steamed) 3 0z = 81 mg
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o Yogurt (plain) 1 Cup = 43 mg
Zinc
Main functions o Works with proteins in every organ o helps nearly 100 enzymes make part of genetic cell material protect cell structures against damage from oxidation make heme in hemoglobin assist the pancreas with its digestive and insulin functions help metabolize carbohydrate, protein, and fat liberate vitamin A from storage in the liver o Indispensable for synthesis of proteins and cell division critical to normal growth before and after birth o Affects behavior, learning and mood o Assists in proper immune functioning o Essential to wound healing, sperm production, taste perception, normal metabolic rate, nerve and brain functioning, bone growth, normal development in children Deficiency o Can impair drastically impair immunity and immune response o Taste perception and loss of appetite o Night vision o Alters digestive functions profoundly and causes diarrhea Common food Sources o Yogurt 1 cup = 2.2 mg o Beef Steak (lean) 3 oz. = 4.9 mg o Enriched Cereal (ready to eat ) 1 Cup = 3.8 mg o Oysters (steamed) 3 oz. = 154.4 mg o Pork Chop 3 oz. = 2 mg
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PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal Intake (%) WB1 vs WB4 Intake vs. Goal Intake (%)
NUTRIENT
Unit
RDA/AI
UL
B
Deficient <70% Excess >120%
D
Forgivable deficient Forgivable excessive
E=(AC)
F=(B-D)
Overcame deficiency Overcame excess
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
2.7 2777 83.1 303 50 60 27 12 1.1
0 0 0 0 0 0 0 0 0
2.32 1228.47 60.95 179.39 26.36 0 6.09 6.15 0.41
86% 44% 73% 59% 53% 23% 51% 37%
4.15 2273.32 137.43 242.35 43.32 23.65 10.78 1.54
154% 82% 165% 80% 173% 88% 90% 140%
Kcals g g
g
-1.83 1044.85 -76.48 -62.96 -16.96 0 -17.56 -4.63 -1.13 -1.21 -2.59 -17.75 -2.51 -7.4 -649.09 -282.36 -10.81 -1481.4 -7.42 1901.77 -7.75 -378.12 4570.63 -9.99 433.32
-68% -38% -92% -21% -120% -65% -39% -103%
MACRONUTRIENTS
g g g
g
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E
VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 0 0 35 100 0 1000 2000 50 3000 1000 0.44 1.21 12.24 1.12 1.94 129.81 45.96 3.59 329.43 4.84 40% 110% 87% 86% 81% 32% 61% 24% 47% 32% 1.65 3.8 29.99 3.63 9.34 778.9 328.32 14.4 1810.83 12.26 150% 346% 214% 279% 389% 195% 438% 96% 259% 82% -110% -236% -127% -193% -308% -163% -377% -72% -212% -50%
MINERALS
Calcium Iron
Magnesium
mg mg mg mg mg mg
18 310 4700 8 1500 1500
2500 45 350 0 0 0
499.92 9.22 212.48 1920.95 4.73 1814.86
50% 51% 69% 41% 59% 121%
2401.69 16.97 590.6 6491.58 14.72 1381.54
240% 94% 191% 138% 184% 92%
-190% -43% -122% -97% -125% 29%
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Perfect plan ANALYSIS contd

On the previous page was my redemption. My ability to use what I have learned in hopes of rectifying my past mistakes and adhering to the guidelines set forth for me by following the Daily Values established by the DRI Committee. In an overall effort to avoid diseases such as; coronary artery disease, cancer, high blood pressure, high cholesterol, diabetes, obesity, and an ongoing list effected and/or controlled with nutrition. Acknowledging my previous mistakes I now discuss with you the benefits of remedying such past said actions.
Carbohydrates
Defined as: compounds composed of single or multiple sugars o CHO: Carbon Hydrogen Oxygen o Complex CHO: long chains of sugar units arranged to form starch or fiber Provide vitamins, minerals, and fiber o Simple CHO: sugars, including both singular units and linked pairs of sugar units Quickly converted to glucose in the body
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Learning the difference and allowing myself to indulge in the consumption of good carbs vs. bad carbs was very empowering. Complex carbs are digested slowly allowing for prolonged energy and aid with weight loss because they are high in fiber, contain natural sugars lower insulin levels and lower glycemic. Learning this piece of vital information allowed me to safely hit the recommended daily intake of calories, which I originally thought was ridiculous, without the concern of gaining weight. Furthermore, I was able to consume addition complex cards as fruits and vegetables which made my vitamin and mineral deficiencies null and void. (See Appendix B for detailed information of food consumption) Furthermore the human body needs fatty acids, another deficiency taken care of. Fatty acids serve as raw materials from which the body makes substances known as eicosanoids (eye-Coss-ah-noyds). Muscle relaxation and contraction, blood lipid regulation, blood vessel constriction and dilation, and immune response to injury and infections (fevers, inflammation,
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and pain), are functions that Eicosanoids affect. Fatty acids are said to may also regulate or take part of other serious roles such as; help regulate genetic activities affecting metabolism, maintain structure of the skin, assist in gene regulation, promote normal growth and vision, and contribute lipids to the brain and nerves. Seeds, nuts, vegetable oils (safflower, sesame, soybean, and sunflower) poultry fat, oils (canola, flaxseed, soybean, walnut and wheat germ), and sea food (sea bass, herring, salmon, sardines, trout, halibut, shrimp, swordfish, and tilapia) are all good examples of food to find Omega 3 and Omega 6 Fatty Acids. Also, during my 3 day analysis I took into consideration the amount of sodium I was consuming. The U. S. Department of Health and Human Services, National Institute of Health, and the National Heart, Lung and Blood Institute have created a plan known as Dietary Approach to Stop Hypertension (D.A.S.H.). It is an eating plan striving for the reduction in consumption of salt, thus reducing the amount of sodium consumed. Dash recommends 2300 milligrams as acceptable by the National Pressure Education Program. My Daily Value is set at 1500. In order to reach that goal I drastically reduced the use of adding salt to all my recipes by either eliminating it completely or using it very scarcely only if truly necessary (which its not). Nevertheless, sodium is the principal ion used to maintaining the volume of fluid outside cells in our body. Like Professor Crocker says, Nothing is all bad but nothing is all good.
Sodium
Main functions
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o Bodys fluid and electrolyte balance o Acid balance o Vital to muscle contraction o Significant to nerve transmission Deficiencies o L. Cordain and coauthors, Origins and evolution of the Western diet: Health implications for the 21st century, American Journal of Clinical Nutrition 81 (2005): 341-354, states that although the deficiency of sodium would harmful, there is no known human diets that lack sodium Toxicities (too much sodium) o Associated with Hypertension Hypertension Related Strokes o Heart Disease o Cerebral Hemorrhage o Blood Pressure o Calcium excretion Compromising the integrity of the bones o Aggravate Kidney Problems o K. M. Fock and coauthors, Asia-Pacific consensus guidelines on gastric cancer prevention, Journal of Gastroenterology and Hepatology 23 ( 2009): 351-365 has provided research of excessive sodium being linked with stomach cancer Pages 21 and 22 provide a visual aide to the food I consider Super. These food are the foundation of my new diet and help me provide a well-balanced meal plan, with the security that I am consuming my essential vitamins and minerals. Furthermore keeping these foods
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always on my shopping assures me that I will always have what I need to make a balanced meal when meal prepping.
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SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10
List Super Food Portion Size

QUANTITY
S P IN A C H
M ILK
B A KE D P OT A T O
B R US S E L S P R O UT S
S A LM O N
R A SP B E R R IE S
Y O G UR T
S UN F LO WE R SEED S
LE N T ILS
R E D B E LL P EP P ER S
1 C UP
8 OZ
ON E
1 C UP
4 OZ
1 C UP
1 C UP
1 T B SP
1 C UP
ON E
NUTRIENT
Unit L
Good
0 .2 7
Excellent
0 .5 4
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
0.05
0.22
0.13
0.11
0.07
0.11
0.21
0.1
0.15
Skip g g
g 8.31 30.3 2.5 0 0 0
MACRONUTRIENTS
1.34 1.69 1.08 8.22 12.2 0 4.32 36.59 3.81 4.46 11.81 5.02 25.06 0 0 1.48 14.69 7.99 14.04 18.82 0 3.09 3.85 1.78 13.39 29.89 11.73 0.73 4.46 1.55
Skip Skip g
g 1.2 0.11 2.4 0.22
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Calcium Iron
Magnesium
0.01 0.04 0.04 0.11 0.22 0.11 0 0.27 4.41 0 235.8 61.2 1.61 39.15 209.7 0.34
0.07 0.01 0.05 0.45 0.23 0.09 1.15 12.2 0 2.93 142 305 0.07 26.8 366 1.02
0.07 0.02 0.11 0.08 2.44 0.54 0 48.44 16.61 0 1.73 25.95 1.87 48.44 925.6 0.62
0.06 0.13 0.18 0.12 0.98 0.29 0 80.52 112.2 0 50.16 55.44 1.85 30.36 513.48 0.55
0.76 0 0.39 0.15 9.12 0.73 3.18 38.56 4.2 0 235.8 17.01 0.39 34.02 435.5 0.49
0.31 0.15 0.04 0.05 0.74 0.07 0 25.83 32.23 0 2.46 30.75 0.85 27.06 0.52
0.01 0 0.12 0.57 0.3 0.13 1.49 29.4 2.2 0 4.9 487.6 0.22 46.55 2.38
5.25 0.01 0.02 0.04 1.12 0.23 0 37.92 0.22 0 0 11.2 0.61 20.64 136 0.85
0.02 0.05 0.25 0.11 1.57 0.026 0 268.8 2.23 0 0 28.21 4.95 53.46 548 1.89
0.03 0.02 0.04 0.06 0.72 0.22 0 34.04 94.5 0 116.18 5.18 0.32 8.88 156.14 0.19
VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mg mg mg mg mg mg 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 100 1.8 31 470 0.8 Skip 0.22 0.22 2.8 0.26 0.48 80 15 3 140 200 3.6 62 940 1.6
MINERALS
185.73 624.8
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Farm To Table
First domesticated by the Andean peoples over 3000 years ago, used by the Incas as a sacred crop, rejected by Spanish colonists during their conquest of South America as inferior food, quinoa has come a long way. It is now popular in countries such as Japan, China and Europe, however, more importantly has become popular in the United States. It is my Superfood and it can be yours. This year, 2013, has been declared by the United Nations General Assembly as the International Year of Quinoa. Their hope is to bring to light the role that quinoa can play in providing not only nutrition, but food security and poverty eradication, with an overall objective of achieving at least one if not some of the Millennium Development Goals. This Superfood is very versatile, allowing itself to be introduced and combined with many diets ranging from elderly, diabetics, celiacs, children, vegetarian, high performance athletes and even lactose intolerant individuals. Quinoa,
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referred to as a cereal, has a superior quality and balance of its protein ranging between 12% and 16%. In addition, 37% of its protein is made up of vital amino acids. It is easily digested and has no cholesterol. The majority of its fats are both monounsaturated and polyunsaturated. Quinoa is rich in fiber and is said to contain less than 20mg/kg. The grain contains a variety of essential minerals at higher levels than most other cereals, including; calcium (1.5 times higher than wheat), iron (twice as high as wheat), manganese, magnesium, phosphorous, potassium, zinc, lithium and copper. In addition, to its contents are vitamins such as Thiamin, Riboflavin, Niacin, B-6, Folate, A, and E. The key requisites for satisfactory quinoa production are soil, pH of soil, climate, water, precipitation, temperature, radiation and altitude. Preparation of the soil is an important activity that determines the future success of the crop. It is advisable to rotate with crops that are not of the same family and preferably to use land previously given over to potato or another tuber to benefit from the crumbly soil and residual nutrients. Sowing should be done when weather conditions are most favorable, with an adequate temperature of 15-20C Soil moisture equivalent to at least 3/4 of field capacity to facilitate seed germination.
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Quinoa is a plant that has a high demand for nutrients, principally nitrogen, calcium, phosphorous and potassium. It therefore requires good manuring and adequate fertilization. Although I did not include Quinoa as one of my Super foods I keep it well in mind that it is, allowing myself to be creative and experiment with this magnificent ingredient.
This ingredient is a very versatile foods allowing itself to be included in diets ranging from: Elderly Diabetics Celicas Children Vegetarian High performance athletes Lactose intolerant individuals
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Water
It is the most indispensable nutrient, says Nutritional: Concepts and Controversies. Our bodies are made of approximately 60% of water. The concept of drinking water is so simple, yet so difficult. Unfortunate for us in this era of processed and sugar infused beverages coming in so many varieties water is often overlooked. Up to 37% of Americans often mistake thirst for hunger and 75% of Americans walk around daily dehydrated. A simple 2% drop in body water can cause difficulty focusing on basic tasks (focusing on the computer screen or a printed page), prompt vague short term memory, even trouble with basic math. Thusly water has very significant functions in our body (Appendix C).
Water is incorporated in chemical structure in our body
o Structures the compounds that form our cells o Structures the compounds that form our tissues Such as in the mouth, nose and eyes o Structures the compounds that form our very organs
It is the bodys cleansing agent
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o Dissolves waste created by our bodys everyday functions For example: protein metabolism Nitrogen dissolves in water, it is then filtered in our kidneys, excreted in our urine Thus riding the body of waste through urination, perspiration and bowel movements Lessening the burden of our kidneys and liver
Participates in chemical reactions in the body Lubricant around joints The bodys temperature regulation is assisted by water Carries nutrients throughout the body daily Servers as a solvent (a substance that dissolves
another and holds it in solution) for the essential vitamins and minerals we consume o Helping our body absorb such nutrients o In addition to amino acids and glucose o Carries these nutrients and oxygen to our cells o Makes these minerals accessible for our body to use
Helps convert food into energy Helps breathing by moistening oxygen intake Protects and cushions our vital organs Helps prevent constipation
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When our body is lacking water and thirst is trigger in our body most Americans choose sugary beverages, soda and juices. An average American consumes 21% of their daily caloric intake from a beverage. Weight gain being a consequence of these choices. For example, a 20 oz. bottle of Coca- Cola contains 240 calories and 65g of sugar. If an individual were to drink this serving (in excess to their daily allocated calories) just once a day, daily for a year, an individual would gain, alone on the consumption of this beverage in excess, 25 pounds. This weight gain can eventually lead to an individual becoming overweight and at risk of becoming obese. In America 7 out of 10 adult individuals are overweight, obese, or even morbid obese. Certainly an adult diagnosed with obesity and any of its accompanying conditions has a profound challenge ahead of them to retract, change, and build upon any habits which have led to their state, but what of a child? What of childhood obesity? Childhood obesity has more than doubled in children and tripled in adolescents in the past 30 years, since 2000 it has gone up 10% alone. Today an alarming one in every three children or adolescent is overweight or obese and, unfortunately, the children are not exempt from any medical conditions that are linked with obesity. In addition, of all of the children born in the year 2000, one in every three of those children will develop diabetes in their lifetime.
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Furthermore, todays obese children are confronting serious health problems not regularly thought of or introduced until adulthood. They are encountering high blood pressure, type 2 diabetes, high cholesterol levels, in addition, low self-esteem, anxiety, eating disorders, negative body image, and depression. In fact, obese children as young as age 3 show indicators for developing heart disease later in life (American Heart Association Statistical Source Book, 2011). One of the most sobering statements found in the American Heart Associations book, 2011, came from Richard Carmona, former Surgeon General, of whom which stated that because of the increasing rates of obesity, unhealthy eating habits and physical activity, we may see the first generation that will be less healthy and have a shorter life expectancy that their parents. In addition, overweight children have an 80% chance of staying overweight their entire life. (http://theweightofthenation.hbo.com/) The consumption of adequate water can quench more than just thirst. Water is my only choice in beverage when eating, snacking, and exercising. Today I choose not to drink soda or juice. Vitamins thought to be found in most fortified/ enhanced juices often come with the added sugar consumption. Consuming the fruit or vegetable in moderation has a healthier advantage. When thought is put into our bodys need to drink, water should be the only answer.
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Fiber
Fiber its another Big DEAL. Consuming adequate dietary fiber in ones meals can significantly help the gastrointestinal tract and influence how nutrients are absorbed in our body. Fiber in itself is a type of carbohydrate and it cannot be digested by our body with exception of some fibers which is an energy source for colonic bacteria.
Dietary fiber : indigestible portion of food derived from plants
o Soluble fiber: dissolves in water
Slow the movement of food through our system (slows digestion) Promotes fullness Helps lower cholesterol (by binding to it for elimination) o Insoluble Fiber: The tough, fibrous structures of fruits, vegetables and grains Doesnt dissolve in water Add bulk to stool Reduces constipation
The overall benefits of fiber in ones diet is to prevent straining by increasing regularity, promote fullness by slowing down the
DA Plus 10 Page: 31
movement of food from the stomach to the small intestine, prevents the disease Diverticulitis by keeping the muscles surrounding healthy, reduces the risk of cardiovascular disease, slows flow of glucose into the blood, and lowers blood cholesterol. Women should strive for 20 grams of fiber a day and men should strive for over 30 grams per day. 1. Dont juice it! Eat the whole fruit 2. Check labels for true Whole wheat or Whole oats 3. Eat more beans they are a great source of fiber, protein, and good carbs 4. Try the legumes family such as lentils
DA Plus 10 Page: 32
Wellness Strategy
Throughout this journey I have been enlightened not only with the tools needed to make an adjustment in my life and in the life of my spouse but the life of my family and future family. It is quite overwhelming to think that it is not till the age of 28 that I have taken an initiative to find the answers needed to determine what makes a wholesome life. I am very grateful to have taken this course but more over to have been blessed with a professor who is so passionate about this. She has inspired me, she has inspired me so that I wish to inspire others, like preaching a gospel. I plan to use this wellness book as a reference and a tool to stay motivated daily I plan to be conscious of what I do daily in regards to my nutrition, my health and my overall happiness I plan to further educate myself because knowledge is empowering I plan to motivate, inspire, live by example in hopes to make a difference if the health of someone else
I plan to stick to my plan
DA Plus 10 Page: 33
Appendix a
Profile
Active Profile: Height: 5 ft. 5 inches Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan:
Cindy's Main Profile 229.0 lbs. 28 years 38.1 Female Not Pregnant Active No No
DRI Goals Nutrient DRI
Energy
Kilocalories Protein 2777 kcal 83.1 g Daily requirement based on grams per kilogram of body weight
Carbohydrate Fat, Total
303.0 - 438.0 g 60.0 - 105.0 g No recommendation
DA Plus 10 Page: 34
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg 12 g 1.1 g Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic
Carbohydrates
Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation
Other
Water Alcohol 2.7 L * 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake No recommendation
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 1000 mg 18 mg DRI Adequate Intake
DA Plus 10 Page: 35
Magnesium Potassium Zinc Sodium
310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake
Macronutrient Ranges for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Recommended
Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 1,250-1,805 kCal 278-972 kCal 555-972 kCal 0 kCal
Actual Intake
Yours 58% 20% 25% 0% 718 kCal 244 kCal 313 kCal 3 kCal
Fat Breakdown for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
DA Plus 10 Page: 36
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified
0% 4% 10% 5% 0% 6%
25%
50%
75%
100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 37
Intake vs. Goals for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 2777 kcal 83.1 g 1,228.47 kcal 60.95 g 44% 73%
303.0 - 438.0 179.39 g g 60.0 - 105.0 34.79 g g
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg 6.09 g 13.36 g 6.73 g 0g 156.91 mg 52% 23%

Omega-6 Linoleic 12 g 6.15 g Omega-3 Linolenic 1.1 g 0.41 g 38% 51%
Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 26.36 g 59.47 g 105%
Other
Water 2.7 L * 2.32 L 86%
Alcohol
0.48 g
Vitamins
Thiamin Riboflavin Niacin 1.1 mg 1.1 mg 14 mg 0.44 mg 1.21 mg 12.24 mg 87 % 86 % 81 % 32% 40% 110%
Vitamin B6
1.3 mg
1.12 mg
Vitamin B12
2.4 g
1.94 g
Folate (DFE)
400 g
129.81 g
DA Plus 10 Page: 38
Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU)
75 mg 15 g 700 g 2333 IU
45.96 mg 3.59 g 329.43 g 4,212.04 IU 4.84 mg 32% 24%
61%
47% 181%
Alpha-Tocopherol
15 mg
Minerals
Calcium Iron Magnesium 1000 mg 18 mg 310 mg 212.48 mg Nutrient Potassium Zinc Sodium DRI 4700 mg 8 mg 1500 mg Intake 1,920.95 mg 4.73 mg 1,814.86 mg 0% 25% 41% 59% 121% 50% 75% 100% 499.92 mg 9.22 mg 50% 51% 69%
MyPlate Analysis for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Goal* Actual % Goal 0% 0% 0% 0% 0% 0%
Grains Vegetables Fruits Dairy Protein Foods Empty Calories
10.0 oz. eq. 3.5 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 426.0
tips tips tips tips tips
0 oz. eq. 0 cup eq. 0 cup eq. 0 cup eq. 0 oz. eq. 0
Your results are based on a 2777 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
DA Plus 10 Page: 39
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 8.0 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 for Apr 25, 2013

Item Name Steel Cut Oats Water, Tap Water, Tap Water, Tap Tomato Sandwich Barley Soup Water, Tap Water, Tap Banana Almond Smoothie Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Snacks Snacks Quantity 450 gram(s) 8 fluid ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 192.85 gram(s) 650 gram(s) 8 fluid ounce(s) 8 fluid ounce(s) 447.47 gram(s) Wt(g) 447.18 237 237 237 178.4 650 237 237 437.1 2,897.69 Item Name Steel Cut Oats Water, Tap Water, Tap Protein(g) 9.91 0 0 Carb(g) 60.64 0 0 Fat(g) 8.57 0 0 Kcal(kcal) 332.97 0 0 0 245.8 447.19 0 0 166.93 1,192.88 Sat Fat(g) 1.16 0 0
DA Plus 10 Page: 40
Water, Tap Tomato Sandwich Barley Soup Water, Tap Water, Tap Banana Almond Smoothie
0 12.14 25.11 0 0 6.53 53.69
0 31.28 64.97 0 0 23.39 180.28 Poly Fat(g) 3.38 0 0 0 1.15 0.76 0 0 1.18 6.47 Omega-3(g) 0.2 0 0 0 0.05 0.07 0 0
0 8.27 10.96 0 0 5.85 33.65 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 6.81 0 0 0 5.91 10.53 0 0
0 1.78 2.5 0 0 1.18 6.61 Chol(mg) 2.79 0 0 0 93.25 54.31 0 0 6.1 156.45 Sugar(g) 29.89 0 0 0 5.96 12.65 0 0
Item Name Steel Cut Oats Water, Tap Water, Tap Water, Tap Tomato Sandwich Barley Soup Water, Tap Water, Tap Banana Almond Smoothie
Mono Fat(g) 1.58 0 0 0 4.49 2.78 0 0 2.96 11.8
Item Name Steel Cut Oats Water, Tap Water, Tap Water, Tap Tomato Sandwich Barley Soup Water, Tap Water, Tap
Omega-6(g) 3.18 0 0 0 1.05 0.66 0 0
DA Plus 10 Page: 41
Banana Almond Smoothie
1.16 6.04
0.02 0.35 Alcohol(g) 0 0 0 0 0 0 0 0 0.72 0.72 Vit B6(mg) 0.12 0 0 0 0.23 0.44 0 0 0.3 1.1 Vit D (ug)(g) 0.67 0 0
2.59 25.84 Thiamin(mg) 0.05 0 0 0 0.25 0.16 0 0 0.05 0.51 Vit B12(g) 0.26 0 0 0 0.28 0.23 0 0 0.57 1.35 Vit A (RAE)(g) 35.59 0 0
15.28 63.78 Ribo(mg) 0.48 0 0 0 0.3 0.2 0 0 0.35 1.34 Fol (DFE)(g) 8.77 0 0 0 50.45 42.12 0 0 23.94 125.28 Vit A (IU)(IU) 168.39 0 0
Water(L) 0.36 0.24 0.24 0.24 0.12 0.49 0.24 0.24 0.4 2.56
Niacin(mg) 0.21 0 0 0 3.36 6.52 0 0 0.83 10.92
Item Name Steel Cut Oats Water, Tap Water, Tap
Vit C(mg) 4.85 0 0
DA Plus 10 Page: 42
Water, Tap Tomato Sandwich Barley Soup Water, Tap Water, Tap Banana Almond Smoothie
0 9.29 18.22 0 0 5.92 38.27
0 0.55 0.12 0 0 1.46 2.81 Calcium(mg) 135.12 7.11 7.11 7.11 99.97 78.52 7.11 7.11 191 540.16 Zinc(mg) 0.99 5.39
0 207.99 3.65 0 0 72.8 320.04 Iron(mg) 2.12 0 0 0 2.08 4.02 0 0 0.5 8.72 Sodium(mg) 35.47 2,045.17
0 3570.07 76.06 0 0 282.72 4,097.23 Magn(mg) 38.07 2.37 2.37 2.37 64.47 63.89 2.37 2.37 56.72 235.01
Alpha-T(mg) 0.36 0 0 0 1.43 0.63 0 0 2.02 4.44
Item Name Steel Cut Oats
Potas(mg) 301.78 1,943.27
DA Plus 10 Page: 43
Potas(mg) Water, Tap Water, Tap Water, Tap Tomato Sandwich Barley Soup Water, Tap Water, Tap Banana Almond Smoothie 2.37 2.37 2.37 416.59 721.29 2.37 2.37 491.76 1,943.27
Zinc(mg) 0 0 0 1.54 1.98 0 0 0.88 5.39
Sodium(mg) 7.11 7.11 7.11 425.38 1486.55 7.11 7.11 62.22 2,045.17
DA Plus 10 Page: 44

Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Meal Breakfast Breakfast Lunch Lunch Dinner Dinner Snacks Quantity 447.47 gram(s) 8 fluid ounce(s) 8 fluid ounce(s) 192.85 gram(s) 8 fluid ounce(s) 659.16 gram(s) 492.57 gram(s) Wt(g) 437.1 237 237 178.4 237 659.16 489.49 2,475.16 Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Protein(g) 6.53 0 0 12.14 0 25.47 10.84 54.98 Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Mono Fat(g) 2.96 0 0 4.49 0 2.81 1.73 Carb(g) 23.39 0 0 31.28 0 65.88 66.38 186.93 Poly Fat(g) 1.18 0 0 1.15 0 0.77 3.7 Fat(g) 5.85 0 0 8.27 0 11.12 9.38 34.62 Trans Fat(g) 0 0 0 0 0 0 0 Kcal(kcal) 166.93 0 0 245.8 0 453.49 364.47 1,230.69 Sat Fat(g) 1.18 0 0 1.78 0 2.53 1.27 6.76 Chol(mg) 6.1 0 0 93.25 0 55.08 3.05
DA Plus 10 Page: 45
11.99 Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Omega-6(g) 1.16 0 0 1.05 0 0.67 3.48 6.35 Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Water(L) 0.4 0.24 0.24 0.12 0.24 0.5 0.4 2.13 Niacin(mg) Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats 0.83 0 0 3.36 0 6.61 0.23
6.8 Omega-3(g) 0.02 0 0 0.05 0 0.07 0.22 0.37 Alcohol(g) 0.72 0 0 0 0 0 0 0.72 Vit B6(mg) 0.3 0 0 0.23 0 0.45 0.13
0 Diet Fiber(g) 2.59 0 0 5.91 0 10.68 7.45 26.63 Thiamin(mg) 0.05 0 0 0.25 0 0.17 0.06 0.52 Vit B12(g) 0.57 0 0 0.28 0 0.24 0.29
157.48 Sugar(g) 15.28 0 0 5.96 0 12.83 32.72 66.78 Ribo(mg) 0.35 0 0 0.3 0 0.2 0.53 1.39 Fol (DFE)(g) 23.94 0 0 50.45 0 42.72 9.6
DA Plus 10 Page: 46
11.03 Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Vit C(mg) 5.92 0 0 9.29 0 18.47 5.31 38.99 Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Alpha-T(mg) 2.02 0 0 1.43 0 0.64 0.4 4.48 Item Name Banana Almond Smoothie Water, Tap Water, Tap Tomato Sandwich Water, Tap Barley Soup Steel Cut Oats Potas(mg) 491.76 2.37 2.37 416.59 2.37 731.46 330.33
1.12 Vit D (ug)(g) 1.46 0 0 0.55 0 0.12 0.73 2.87 Calcium(mg) 191 7.11 7.11 99.97 7.11 79.63 147.9 539.83 Zinc(mg) 0.88 0 0 1.54 0 2.01 1.09
1.38 Vit A (RAE)(g) 72.8 0 0 207.99 0 3.71 38.95 323.45 Iron(mg) 0.5 0 0 2.08 0 4.08 2.32 8.97 Sodium(mg) 62.22 7.11 7.11 425.38 7.11 1507.5 38.83
126.71 Vit A (IU)(IU) 282.72 0 0 3570.07 0 77.13 184.32 4,114.24 Magn(mg) 56.72 2.37 2.37 64.47 2.37 64.79 41.67 234.77
DA Plus 10 Page: 47
1,977.25
5.52
2,055.26

Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Roasted Russet Fries Meal Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Snacks Quantity 492.57 gram(s) 8 fluid ounce(s) 8 fluid ounce(s) 229.36 gram(s) 8 fluid ounce(s) 260.11 gram(s) 112.73 gram(s) 8 fluid ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 264 gram(s) Wt(g) 489.49 237 237 229.31 237 259.71 117.65 237 237 237 155.12 2,673.27 Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Roasted Russet Fries Protein(g) 10.84 0 0 29.3 0 24.55 5.53 0 0 0 3.95 Carb(g) 66.38 0 0 25.13 0 16.81 30.47 0 0 0 32.16 Fat(g) 9.38 0 0 11.23 0 6.54 3.66 0 0 0 5.26 Kcal(kcal) 364.47 0 0 318.94 0 220.64 167.59 0 0 0 190.2 1,261.84 Sat Fat(g) 1.27 0 0 1.97 0 0.5 0.4 0 0 0 0.75
DA Plus 10 Page: 48
74.18 Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Roasted Russet Fries Mono Fat(g) 1.73 0 0 6.09 0 2.54 2.24 0 0 0 3.7 16.3 Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Omega-6(g) 3.48 0 0 0.99 6.06 Omega-6(g) Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap 0 0.56 0.47 0 0 0
170.94 Poly Fat(g) 3.7 0 0 1.4 0 0.71 0.5 0 0 0 0.62 6.93 Omega-3(g) 0.22 0 0 0.08 0.53 Omega-3(g) 0 0.15 0.02 0 0 0
36.08 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 7.45 0 0 3.93 26.59 Diet Fiber(g) 0 6.32 5.4 0 0 0
4.89 Chol(mg) 3.05 0 0 118.75 0 35 0 0 0 0 0 156.8 Sugar(g) 32.72 0 0 1.44 47.85 Sugar(g) 0 8.92 3.15 0 0 0
DA Plus 10 Page: 49
Roasted Russet Fries
0.56 6.06
0.06 0.53 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.13 0 0 0.37 0 0.07 0.05 0 0 0 0.53
3.49 26.59 Thiamin(mg) 0.06 0 0 0.07 0 0.04 0.04 0 0 0 0.1 0.3 Vit B12(g) 0.29 0 0 2.82 0 0 0 0 0 0 0
1.62 47.85 Ribo(mg) 0.53 0 0 0.22 0 0.05 0.04 0 0 0 0.07 0.91 Fol (DFE)(g) 9.6 0 0 49.46 0 23.79 15.67 0 0 0 38.94
Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Roasted Russet Fries
Water(L) 0.4 0.24 0.24 0.14 0.24 0.12 0.08 0.24 0.24 0.24 0.11 2.26
Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Roasted Russet Fries
Niacin(mg) 0.23 0 0 11.45 0 0.75 0.32 0 0 0 2.02
DA Plus 10 Page: 50
14.77 Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Vit C(mg) 5.31 0 0 8.75 0 25.18 8.81 0 0 0 60.61 Item Name Roasted Russet Fries Vit C(mg) 12.57 60.61 Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Roasted Russet Fries Alpha-T(mg) 0.4 0 0 1.61 0 1.65 1.09 0 0 0 0.83
1.15 Vit D (ug)(g) 0.73 0 0 4.37 0 0 0 0 0 0 5.11 Vit D (ug)(g) 0 5.11 Calcium(mg) 147.9 7.11 7.11 79.58 7.11 88.13 33.55 7.11 7.11 7.11 27.95
3.11 Vit A (RAE)(g) 38.95 0 0 133.02 0 68.46 102.61 0 0 0 344.81 Vit A (RAE)(g) 1.77 344.81 Iron(mg) 2.32 0 0 2.97 0 1.83 1.2 0 0 0 1.66
137.46 Vit A (IU)(IU) 184.32 0 0 1805.66 0 359.51 2054.75 0 0 0 4,424.66 Vit A (IU)(IU) 20.42 4,424.66 Magn(mg) 41.67 2.37 2.37 31.81 2.37 22.21 12.52 2.37 2.37 2.37 45.23
DA Plus 10 Page: 51
5.59 Item Name Steel Cut Oats Water, Tap Water, Tap Mediterranean Tuna Wrap Water, Tap Tilapia and Berries Couscous with carrots Water, Tap Water, Tap Water, Tap Roasted Russet Fries Potas(mg) 330.33 2.37 2.37 353.14 2.37 185.65 134.32 2.37 2.37 2.37 824.65 1,842.31
419.76 Zinc(mg) 1.09 0 0 1 0 0.5 0.17 0 0 0 0.53 3.29
9.98 Sodium(mg) 38.83 7.11 7.11 798.11 7.11 207.08 108.9 7.11 7.11 7.11 148.57 1,344.14
167.67
DA Plus 10 Page: 52
Energy Balance for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Date Apr 25, 2013 Apr 26, 2013
kCal Consumed 1193 1230
kCal Burned 2742 2742
Net kCal -1549 -1512
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: Apr 27, 2013 Total: 1262 3685
kCal 2777 1228 2742 -1514 2742 8226 -1480 -4541
Appendix b
Profile
Active Profile: Height: 5 ft. 5 inches Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan:
Cindy's Main Profile 229.0 lbs. 28 years 38.1 Female Not Pregnant Active No No
DRI Goals
Nutrient
DRI
Energy
Kilocalories Protein 2777 kcal 83.1 g Daily requirement based on grams per kilogram of body weight
Carbohydrate Fat, Total
303.0 - 438.0 g 60.0 - 105.0 g No recommendation
Fat
Saturated Fat Monounsaturated Fat < 27 g * Less than 10% of calories No recommendation
Polyunsaturated Fat Trans Fatty Acid Cholesterol
* * < 300 mg 12 g 1.1 g
No recommendation No recommendation Less than 300mg recommended

Omega-6 Linoleic Omega-3 Linolenic
Carbohydrates
Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation
Other
Water Alcohol 2.7 L * 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake No recommendation
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 1000 mg 18 mg 310 mg 4700 mg DRI Adequate Intake DRI Adequate Intake
Zinc Sodium
8 mg 1500 mg DRI Adequate Intake
Macronutrient Ranges for May 05, 2013, May 06, 2013, May 07, 2013
Recommended
Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 1,250-1,805 kCal 278-972 kCal 555-972 kCal 0 kCal
Actual Intake
Yours 43% 24% 37% 0% 969 kCal 550 kCal 832 kCal 3 kCal
Fat Breakdown for May 05, 2013, May 06, 2013, May 07, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 2% 8% 0% 9% 17% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals for May 05, 2013, May 06, 2013, May 07, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 2777 kcal 83.1 g 2,273.32 kcal 137.43 g 82% 165%
303.0 - 438.0 242.35 g g 60.0 - 105.0 92.5 g g
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg 23.65 g 42.67 g 19.86 g 0.16 g 203.43 mg 68% 88%

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 10.78 g 1.54 g 90% 140%
Carbohydrates
Dietary Fiber, Total 25 g 43.3 2g 126.87 g 173%
Sugar, Total
Other
Water 2.7 L 4.15 L 0.48 g 154%
Alcohol
Vitamins
Thiamin 1.1 mg 1.65 mg 15 0% 34 6% 21 4% 27 9% 38 9% 19
Riboflavin
1.1 mg
3.8 mg
Niacin
14 mg
29.99 mg
Vitamin B6
1.3 mg
3.63 mg
Vitamin B12
2.4 g
9.34 g
Folate (DFE)
400 g
778.9 g
5% Vitamin C 75 mg 328.32 mg 43 8% 9 6 % 25 9% 1,00 0% 82%
Vitamin D (ug)
15 g
14.4 g
Vitamin A (RAE)
700 g
1,810.83 g 23,325.45 IU 12.26 mg
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
Minerals
Calcium 1000 mg 2,401.69 mg 16.97 mg 590.6 mg Intake 6,491.58 mg 14.72 mg 1,381.52 mg 0% 25% 50% 75% 240%
Iron Magnesium
18 mg 310 mg
94% 191%
Nutrient Potassium Zinc Sodium
DRI 4700 mg 8 mg 1500 mg
100% 138% 184% 92%
MyPlate Analysis for May 05, 2013, May 06, 2013, May 07, 2013
Goal* Actual % Goal 16.8% 155.8% 72.9% 196.6% 141.3% 71.7%
Grains Vegetables Fruits Dairy Protein Foods Empty Calories
tips tips tips tips tips
Your results are based on a 2777 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 8.0 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 for May 05, 2013

Item Name BOB'S RED MILL Oats, Steel Cut Apple, Medium Meal Breakfast Breakfast Quantity 0.25 cup(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 0.5 teaspoon(s) 0.25 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 8 fluid ounce(s) - 8 fl oz is 1 cup 8 fluid ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 3 tablespoon(s) 3 item(s) - 1 clove 1 tablespoon(s) 0.25 cup(s) 4 ounce(s) 0.25 teaspoon(s) 0.25 teaspoon(s) 1 tablespoon(s) 1 teaspoon(s) 0.5 teaspoon(s) 1 tablespoon(s) Wt(g) 40 182 Kcal(kcal) 140 94.64
Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1%
Breakfast Breakfast Breakfast
1.15 29.25 244
2.84 191.29 102.48
Milk, Low Fat, 1%
Breakfast
244
102.48
Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove
Breakfast Breakfast Lunch Lunch Lunch
237 237 237 45 9
0 0 0 360 13.41
Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried
Lunch Lunch Lunch Lunch
5 45 113.4 0.3
21.55 10.35 233.6 0.99
Pepper, Black, Ground
Lunch
0.52
1.32
Parsley, Chopped Chives, Chopped Lemon Peel or Zest Juice, Lemon
3.8 1 1 15.25
1.37 0.3 0.47 3.36
Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red
Lunch Dinner Dinner Dinner
1.5 cup(s) 24 fluid ounce(s) 0.75 cup(s) 2 item(s) Medium whole (2 3/5 in. diameter) 0.5 cup(s) chopped 0.5 teaspoon(s) 1 tablespoon(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 2 teaspoon(s) 8 fluid ounce(s) 2 cup(s) 1 item(s) - small
132 711 148.5 246
56.76 0 172.26 44.28
Onions, Chopped
Dinner
80
32
Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1%
Dinner Dinner Dinner
1.05 15 244
2.64 120 102.48
Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red
Snacks Snacks Snacks Snacks
4.2 237 60 74 4,564.37
10.54 0 13.8 22.94 2,534.25
Item Name
Meal Tomatoes, Red Snacks
Quantity 1 item(s) Medium whole (2 3/5 in. diameter) 2 tablespoon(s) 0.5 cup(s) Strips or slices 2 tablespoon(s) 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 1 tablespoon(s) 1 tablespoon(s) 16 fluid ounce(s) 8 fl oz is 1 cup
Wt(g) 123
Kcal(kcal) 22.14
Seeds, Sunflower Kernels, Dry Roasted Carrots
Snacks Snacks
16 61
93.12 25.01
Juice, Lemon Potatoes, Baked
Snacks Snacks
30.5 173
6.71 160.89
Cheese, Cheddar, Shredded Butter, Unsalted Milk, Low Fat, 1%
Snacks Snacks Snacks
15.25 14.2 488
61.46 101.81 204.96
4,564.37 Item Name BOB'S RED MILL Oats, Steel Cut Apple, Medium Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1% Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Protein(g) 6 0.47 0.05 4.45 8.22 8.22 0 0 0 0 0.57 Carb(g) 27 25.13 0.93 4.01 12.18 12.18 0 0 0 0 2.98 Fat(g) 2.5 0.31 0.01 19.07 2.37 2.37 0 0 0 42 0.04
2,534.25 Sat Fat(g) 0.5 0.05 0 1.79 1.54 1.54 0 0 0 6 0.01
Item Name
Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped Chives, Chopped Lemon Peel or Zest Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Pepper, Black, Ground
1.92 1.34 25.06 0.01 0.05 0.11 0.03 0.01 0.05 4.46 0 13.39 2.16 0.88 0.11 0 8.22 0.44 118.25
0.2 1.69 0 0.19 0.34 0.24 0.04 0.16 1.05 11.81 0 29.89 9.57 7.47 0.67 0 12.18 2.69 246.96
1.43 0.12 14 0.05 0.02 0.03 0.01 0 0.04 0.4 0 0.56 0.49 0.08 0.03 14 2.37 0.14 132.86
0.87 0.02 2.84 0.02 0.01 0.01 0 0 0.01 0.08 0 0.08 0.07 0.03 0.01 2 1.54 0.06 33.71
Protein(g) Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots 0 1.72 0.73 1.08 3.09 0.57
Carb(g) 0 2.18 4.46 4.78 3.85 5.84
Fat(g) 0 0.23 0.22 0.25 7.97 0.15
Sat Fat(g) 0 0.04 0.02 0.03 0.84 0.02
Item Name
Juice, Lemon Potatoes, Baked Cheese, Cheddar, Shredded Butter, Unsalted Milk, Low Fat, 1%
0.11 4.32 3.8 0.12 16.45 118.25
2.1 36.59 0.2 0.01 24.35 246.96 Poly Fat(g) 0 0.09 0 13.8 0.09 0.09 0 0 0 4.5 0.02 0.06 0.05 5.02 0.01 0.01 0 0 0
0.07 0.22 5.05 11.52 4.73 132.86 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0.01 0.06 3.22 7.29 3.09 33.71 Chol(mg) 0 0 0 0 12.2 12.2 0 0 0 0 0 4.4 0 71.44 0 0 0 0 0
Item Name BOB'S RED MILL Oats, Steel Cut Apple, Medium Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1% Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped Chives, Chopped Lemon Peel or Zest
Mono Fat(g) 0 0.01 0 2.61 0.68 0.68 0 0 0 30 0 0.42 0 5.03 0.01 0 0.01 0 0
Item Name
Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red
0 0.03 0 0.1 0.08 0.01 0.01 10 0.68 0.03 0 0.01 0 57.73 Mono Fat(g)
0 0.2 0 0.26 0.2 0.01 0.01 1.5 0.09 0.04 0 0.1 0.05 32.49 Poly Fat(g) 0.1 5.26 0.07 0.01 0.1 0.14 0.43 0.17 32.49 Omega-3(g) 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0.47 Trans Fat(g) 0 0 0 0 0 0 0.47 0 0.47 Diet Fiber(g) 4
0 0 0 0 0 0 0 0 12.2 0 0 0 0 183.38 Chol(mg) 0 0 0 0 0 16.01 30.53 24.4 183.38 Sugar(g) 0
Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots Juice, Lemon Potatoes, Baked Cheese, Cheddar, Shredded Butter, Unsalted Milk, Low Fat, 1%
0.04 1.52 0.01 0 0.01 1.43 2.98 1.35 57.73
Item Name BOB'S RED MILL Oats, Steel Cut
Omega-6(g) 0
Item Name
Apple, Medium Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1% Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped Chives, Chopped Lemon Peel or Zest Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import
0.08 0 11.14 0.07 0.07 0 0 0 0 0.02 0.05 0.01 0.76 0 0 0 0 0 0 0.06 0 0.2 0.2 0.01 0.01 0
0.02 0 2.66 0.01 0.01 0 0 0 0 0 0.01 0.04 0 0 0 0 0 0 0 0.13 0 0.05 0.01 0 0 0
4.37 0.61 1.96 0 0 0 0 0 0 0.19 0 1.08 0 0.13 0.13 0.13 0.03 0.11 0.05 5.02 0 11.73 2.95 1.36 0.27 0
18.91 0.02 0.76 12.69 12.69 0 0 0 0 0.09 0.05 0.19 0 0 0 0.03 0.02 0.04 0.38 2.9 0 2.67 6.47 3.39 0.01 0
Item Name
Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots
0.07 0.03 0 0.02 0.03 0.1 5.25 0.07 18.96 Omega-6(g)
0.01 0.01 0 0.08 0.02 0 0.01 0 3.23 Omega-3(g) 0 0.02 0.06 0.04 0.02 3.23 Alcohol(g) 0 0 0 0 0 0 0 0 0
0 1.06 0 1.32 1.55 1.48 1.78 1.71 46.89 Diet Fiber(g) 0.09 3.81 0 0 0 46.89 Thiamin(mg) 0 0.03 0 0.1 0.05 0.05 0 0 0
12.69 0.03 0 0.25 3.11 3.23 0.44 2.89 112.24 Sugar(g) 0.77 2.04 0.08 0.01 25.38 112.24 Ribo(mg) 0 0.05 0 0.04 0.45 0.45 0 0 0
0 0.07 0.09 0.39 0.15 18.96
Item Name BOB'S RED MILL Oats, Steel Cut Apple, Medium Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1% Water, Tap Water, Tap Water, Tap
Water(L) 0 0.16 0 0 0.22 0.22 0.24 0.24 0.24
Item Name
TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped Chives, Chopped Lemon Peel or Zest Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots
0 0.01 0 0.04 0.07 0 0 0 0 0 0.01 0.11 0.71 0.1 0.23 0.07 0 0 0.22 0 0.24 0.05 0.07 0.12 0 0.05
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0.02 0 0.04 0.39 0 0 0 0 0 0 0.18 0 0.25 0.09 0.04 0 0 0.05 0 0 0.05 0.04 0.05 0.02 0.04
0 0.01 0.02 0.11 0.15 0 0 0 0 0 0 0.12 0 0.11 0.05 0.02 0 0 0.45 0.01 0 0.11 0.06 0.02 0.04 0.04
Item Name
Juice, Lemon Potatoes, Baked Cheese, Cheddar, Shredded
0.03 0.13 0.01 4.03 Water(L)
0 0 0 0 Alcohol(g) 0 0 0 Vit B6(mg) 0 0.08 0 0.16 0.09 0.09 0 0 0 0 0.11 0 0.11 0.73 0.01 0 0
0.01 0.11 0 1.71 Thiamin(mg) 0 0.1 1.71 Vit B12(g) 0 0 0 0 1.15 1.15 0 0 0 0 0 0.11 0 3.18 0 0 0
0 0.08 0.06 3.38 Ribo(mg) 0 0.9 3.38 Fol (DFE)(g) 0 5.46 0.07 28.67 12.2 12.2 0 0 0 0 0.27 0.5 65.7 38.56 0.92 0.09 5.78
Butter, Unsalted Milk, Low Fat, 1%
0 0.44 4.03
Item Name BOB'S RED MILL Oats, Steel Cut Apple, Medium Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1% Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped
Niacin(mg) 0 0.17 0.02 0.33 0.23 0.23 0 0 0 0 0.06 0.01 0.22 9.12 0 0.01 0.05
Item Name
Chives, Chopped Lemon Peel or Zest Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots Juice, Lemon Potatoes, Baked Cheese, Cheddar, Shredded Butter, Unsalted Milk, Low Fat, 1%
0.01 0 0.01 0.98 0 1.57 1.46 0.09 0.01 0 0.23 0.05 0 0.43 0.72 0.73 1.13 0.6 0.03 2.44 0.01 0.01 0.45 21.41 Vit C(mg)
0 0 0.01 0.29 0 0.26 0.2 0.1 0 0 0.09 0.01 0 0.12 0.22 0.1 0.13 0.08 0.01 0.54 0.01 0 0.18 3.73 Vit D (ug)(g) 0
0 0 0 0 0 0 0 0 0 0 1.15 0 0 0 0 0 0 0 0 0 0.13 0.02 2.29 9.17 Vit A (RAE)(g) 0
1.05 0.13 3.05 80.52 0 268.79 36.9 15.2 0.18 0 12.2 0.71 0 116.4 34.04 18.45 37.92 11.59 6.1 48.44 2.75 0.43 24.4 889.64 Vit A (IU)(IU) 0
BOB'S RED MILL Oats, Steel Cut
Item Name
Apple, Medium Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1% Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped Chives, Chopped Lemon Peel or Zest Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import
8.37 0.04 0.38 0 0 0 0 0 0 2.81 0 4.41 4.2 0.18 0 5.05 0.58 1.29 5.9 112.2 0 2.23 33.7 5.92 0 0
0 0 0 2.93 2.93 0 0 0 0 0 0.03 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
5.46 0.17 0.29 141.52 141.52 0 0 0 0 0 11.45 235.8 17.01 0.47 0.14 16 2.18 0.03 0 50.16 0 0 103.32 0 0.28 0
98.28 3.39 5.85 478.24 478.24 0 0 0 0 0.81 43.25 4716.45 56.7 9.38 2.87 320.11 43.53 0.5 0.92 995.28 0 11.88 2049.18 1.6 5.74 0
Item Name
Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots Juice, Lemon Potatoes, Baked Cheese, Cheddar, Shredded Butter, Unsalted Milk, Low Fat, 1%
0 0 0 16.86 94.5 16.85 0.22 3.6 11.8 16.61 0 0 0 347.71
2.93 0 0 0 0 0 0 0 0 0 0.09 0.21 5.86 14.97 Calcium(mg) 20 10.92 11.52 2,209.68 Calcium(mg) 28.67 305 305 7.11 7.11 7.11
141.52 1.13 0 281.4 116.18 51.66 0 509.35 0 1.73 40.41 97.13 283.04 2,249.36 Iron(mg) 1.8 0.22 0.1 19.13 Iron(mg) 0.85 0.07 0.07 0 0 0
478.24 22.97 0 5626.2 2316.94 1024.59 1.44 10190.65 1.83 17.3 152.81 354.86 956.48 30,466.51 Magn(mg) 0 9.1 0.69 569.51 Magn(mg) 46.22 26.84 26.84 2.37 2.37 2.37
Item Name BOB'S RED MILL Oats, Steel Cut Apple, Medium Cinnamon, Ground
Alpha-T(mg) 0 0.33 0.03 12.54 Alpha-T(mg)
Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1% Water, Tap Water, Tap Water, Tap
0.2 0.02 0.02 0 0 0
Item Name
TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped Chives, Chopped Lemon Peel or Zest Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots
0 0.01 0.01 0.94 0 0 0.01 0.03 0 0 0.02 1.16 0 0.16 1.33 0.02 0.01 0 0.02 0.04 0 1.22 1.17 0.66 4.18 0.4
0 16.29 55.45 61.2 17.01 3.84 2.33 5.24 0.92 1.34 0.92 55.44 21.33 28.21 24.6 18.4 4.65 0 305 18.61 7.11 59.4 5.18 12.3 11.2 20.13
0 0.15 0.05 1.61 0.39 0.09 0.05 0.24 0.02 0.01 0.01 1.85 0 4.95 0.66 0.17 0.1 0 0.07 0.41 0 1.63 0.32 0.33 0.61 0.18
0 2.25 1.9 39.15 34.02 0.66 0.9 1.9 0.42 0.15 0.92 30.36 7.11 53.46 27.06 8 1.8 0 26.84 7.18 2.37 47.4 8.88 13.53 20.64 7.32
Item Name
0.05 0.07 0.04 0.33 0.05 12.54
1.83 25.95 109.95 3.41 610 2,209.68 Zinc(mg) 0 0.07 0.02 0.9 1.02 1.02 13.21 Zinc(mg) 0 0 0 0 0.1 0.19 0.34 0.49 0.01 0.01 0.04
0.02 1.87 0.1 0 0.15 19.13 Sodium(mg) 0 1.82 0.12 0.58 107.36 107.36 1,035.84 Sodium(mg) 7.11 7.11 7.11 0 1.53 76.45 31.5 69.17 0.15 0.1 2.13
1.83 48.44 4.27 0.28 53.68 569.51
Item Name BOB'S RED MILL Oats, Steel Cut Apple, Medium Cinnamon, Ground Nuts, Walnut, English, Chopped Milk, Low Fat, 1% Milk, Low Fat, 1%
Potas(mg) 0 194.74 4.96 128.99 366 366 6,833.94 Potas(mg)
Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Garlic Clove Cheese, Parmesan, Grated Spinach, Chopped, Boiled, Drained Salmon, Atlantic, Farmed, Cooked, Dry Heat Rosemary, Dried Pepper, Black, Ground Parsley, Chopped
2.37 2.37 2.37 0 36.09 6.25 209.7 435.45 2.87 6.98 21.05
Item Name
Chives, Chopped Lemon Peel or Zest Juice, Lemon Brussels Sprouts Water, Tap Lentils, Boiled Tomatoes, Red Onions, Chopped Pepper, Black, Ground TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Spinach, Chopped, Raw Pepper, Bell or Sweet, Red Tomatoes, Red Seeds, Sunflower Kernels, Dry Roasted Carrots Juice, Lemon Potatoes, Baked Cheese, Cheddar, Shredded Butter, Unsalted Milk, Low Fat, 1%
2.96 1.6 15.71 513.48 7.11 547.96 583.02 116.8 13.95 0 366 55.82 2.37 334.8 156.14 291.51 136 195.2 31.42 925.55 14.94 3.41 732 6,833.94
0.01 0 0.01 0.55 0 1.89 0.42 0.14 0.01 0 1.02 0.05 0 0.32 0.19 0.21 0.85 0.15 0.02 0.62 0.47 0.01 2.05 13.21
0.03 0.06 0.15 33 21.33 2.97 12.3 3.2 0.21 0 107.36 0.84 7.11 47.4 2.96 6.15 0.48 42.09 0.31 17.3 94.7 1.56 214.72 1,035.84

Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Meal Breakfast Breakfast Quantity 0.25 cup(s) 1 tablespoon(s) Wt(g) 45 8.5 Kcal(kcal) 10.35 17.5
Breakfast Breakfast
1 slice(s) 12 fluid ounce(s) 8 fl oz is 1 cup 0.25 teaspoon(s) 8 fluid ounce(s) 2 ounce(s) 1 item(s) - large (2-1/4 per pound, approx 3-3/4" long, 3" dia.) 16 fluid ounce(s) 5 ounce(s) 2 cup(s) 1 cup(s) Chopped 1 tablespoon(s) Sprigs 2 tablespoon(s) 0.25 teaspoon(s) 2 item(s) - 2 in. diameter sphere 2 tablespoon(s) 1 tablespoon(s) 0.25 cup(s)
25 366
76.5 153.72
Pepper, Black, Ground
Breakfast
0.52
1.32
Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red
Breakfast Breakfast Lunch
237 56.7 164
0 29.48 50.84
Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress
474 141.75 60 34
0 292 13.8 3.74
Dill Weed
Lunch
0.56
0.24
Juice, Lemon Pepper, Black, Ground
Lunch Lunch
30.5 0.52
6.71 1.32
Beets, Whole, Boiled, Drained
Lunch
100
44
Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced
Lunch Dinner Dinner
16 15 28.61
93.12 120 12.01
Item Name
Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground
1 tablespoon(s) 1 teaspoon(s) 0.25 teaspoon(s) 0.25 teaspoon(s) ground 0.25 teaspoon(s) 1 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 1 tablespoon(s) 8 fluid ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 teaspoon(s)
15.25 2 0.52
3.36 0.94 1.32
Thyme, Ground
Dinner
0.35
0.97
Rosemary, Dried
Dinner
0.3
0.99
Spinach, Chopped, Raw Banana
Dinner Dinner
30 118
6.9 105.02
Almond Butter, without Salt Added Water, Tap Milk, Low Fat, 1%
16 237 244
98.24 0 102.48
Vanilla Extract
Dinner
4.2 4,598.46
12.1 2,139.7 Kcal(kcal) 187.11 0 0 160.89
Meal Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Dinner Snacks Snacks Snacks
Quantity 4 ounce(s) 16 fluid ounce(s) 16 fluid ounce(s) 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 1 tablespoon(s) 0.25 teaspoon(s)
Wt(g) 113.4 474 474 173
Cheese, Cheddar, Shredded Pepper, Black, Ground
Snacks Snacks
15.25 0.52
61.46 1.32
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1%
Snacks
1 cup(s)
245
137.2
Snacks Snacks Snacks
1 cup(s) 1 tablespoon(s) 16 fluid ounce(s) 8 fl oz is 1 cup
123 21 488
63.96 63.84 204.96
4,598.46 Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Protein(g) 1.34 1.75 Carb(g) 1.69 0.25 Fat(g) 0.12 1.13
2,139.7 Sat Fat(g) 0.02 0.75
4.07 12.33 0.05 0 6.18 1.62 0 31.33 1.72 0.78 0.02 0.11 0.05 1.68 3.09 0
12.79 18.26 0.34 0 0.41 9.89 0 0 2.18 0.44 0.04 2.1 0.34 9.96 3.85 0
1.02 3.55 0.02 0 0.1 0.49 0 17.51 0.23 0.03 0.01 0.07 0.02 0.18 7.97 14
0.23 2.32 0.01 0 0 0.04 0 3.55 0.04 0.01 0 0.01 0.01 0.03 0.84 2
Item Name
Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw Banana Almond Butter, without Salt Added
0.26 0.05 0.03 0.05 0.03 0.01 0.86 1.29 3.35 155.67 Protein(g)
2.89 1.05 0.32 0.34 0.22 0.19 1.09 26.95 3.01 223.59 Carb(g) 0 12.18 0.53 0
0.02 0.04 0.01 0.02 0.03 0.05 0.12 0.39 8.88 73.66 Fat(g) 0 2.37 0 4.05
0.01 0.01 0 0.01 0.01 0.02 0.02 0.13 0.66 20.09 Sat Fat(g) 0 1.54 0 1.15
Water, Tap Milk, Low Fat, 1% Vanilla Extract Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded Pepper, Black, Ground Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1%
0 8.22 0 35.18
0 0 4.32 3.8 0.05 14.04
0 0 36.59 0.2 0.34 18.82
0 0 0.22 5.05 0.02 0.44
0 0 0.06 3.22 0.01 0.28
1.48 0.06 16.45 155.67
14.69 17.3 24.35 223.59
0.8 0 4.73 73.66
0.02 0 3.09 20.09
Item Name
Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw 0 0 0.05 0 0 0
Mono Fat(g) 0 2.5
Poly Fat(
0.49 1.01 0 0 0 0 0 6.28 0.01 0 0 0 0 0.04 1.52 10 0.01 0 0 0 0 0.01 0
0.19 0.13 0.01 0 0 0.11 0 6.27 0.1 0.01 0 0.01 0.01 0.06 5.26 1.5 0.02 0 0 0.01 0 0.01 0.05
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 18.3 0 0 0 0 0 89.3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Item Name
Banana Almond Butter, without Salt Added Water, Tap
0.04 5.19 0 29.7 Mono Fat(g)
0.09 2.18 0 17.91 Poly Fat(g) 0.09 0 0.87
0 0 0 0 Trans Fat(g) 0 0 0
0 0 0 264 Chol(mg) 12.2 0 96.39
Milk, Low Fat, 1% Vanilla Extract Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded Pepper, Black, Ground Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1%
0.68 0 1.41
0 0 0.01 1.43 0 0.12
0 0 0.1 0.14 0.01 0.01
0 0 0 0 0 0
0 0 0 16.01 0 4.9
0.08 0 1.35 29.7
0.46 0 0.17 17.91 Omega-3(g) 0.04 0
0 0 0 0 Diet Fiber(g) 1.08 0.13
0 0 24.4 264 Sugar(g) 0.19 0
Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground
Omega-6(g) 0.01 0
0.18 0.11 0
0.01 0.01 0
2.3 0 0.13
1.44 19.03 0
Item Name
Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw Banana Almond Butter, without Salt Added Water, Tap Milk, Low Fat, 1%
0 0 0.07 0 0.94 0.02 0 0 0 0 0.06 5.25 0 0 0 0 0 0 0 0.01 0.05 2.18 0 0.07 10.27 Omega-6(g)
0 0 0.04 0 0 0.08 0.01 0 0 0 0 0.01 0 0 0 0 0 0 0 0.04 0.03 0 0 0.01 0.6 Omega-3(g)
0 0 3.44 0 0 1.32 0.17 0.01 0.09 0.13 2 1.78 0 0.4 0.05 0.21 0.13 0.13 0.13 0.66 3.07 1.65 0 0 30.98 Diet Fiber(g)
0 0.4 6.89 0 0 0.25 0.07 0 0.77 0 7.96 0.44 0 1.22 0.38 0.08 0 0.01 0 0.13 14.43 0.71 0 12.69 136.64 Sugar(g)
Item Name
Vanilla Extract Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded Pepper, Black, Ground Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1% 0.67 0.03 0
0 0
0 0 0.07 0.09 0 0.01
0 0 0.02 0.06 0 0
0 0 3.81 0 0.13 0
0 0 2.04 0.08 0 18.82
0.31 0 0.15 10.27
0.15 0 0.02 0.6 Alcohol(g) 0 0
7.99 0.04 0 30.98 Thiamin(mg) 0.04 0
5.44 17.25 25.38 136.64 Ribo(mg) 0.11 0
Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress
Water(L) 0.04 0
0.01 0.33 0 0.24 0.05 0.15 0.47 0.09 0.05 0.03
0 0 0 0 0 0 0 0 0 0
0.09 0.07 0 0 0 0.09 0 0.48 0.05 0.03
0.07 0.68 0 0 0.25 0.14 0 0.19 0.11 0.04
Item Name
Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw Banana Almond Butter, without Salt Added Water, Tap Milk, Low Fat, 1% Vanilla Extract
0 0.03 0 0.09 0 0 0.03 0.01 0 0 0 0 0.03 0.09 0 0.24 0.22 0 4.11 Water(L)
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1.44 1.44 Alcohol(g) 0 0 0 0 0
0 0.01 0 0.03 0.02 0 0.01 0 0 0 0 0 0.02 0.04 0.01 0 0.05 0 1.5 Thiamin(mg) 0.08 0 0 0.11 0
0 0 0 0.04 0.04 0 0.01 0 0 0 0 0 0.06 0.09 0.15 0 0.45 0 4.11 Ribo(mg) 0 0 0 0.08 0.06
Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded
0.07 0.47 0.47 0.13 0.01
Item Name
Pepper, Black, Ground Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1%
0 0.21
0 0
0 0.12
0 0.57
0.11 0 0.44 4.11
0 0 0 1.44 Vit B6(mg) 0.11 0
0.04 0 0.1 1.5 Vit B12(g) 0 0
0.05 0.01 0.9 4.11 Fol (DFE)(g) 65.7 0
Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted
Niacin(mg) 0.22 0
1.43 0.34 0.01 0 0.06 1.61 0 11.4 0.43 0.07 0.01 0.03 0.01 0.33 1.13
0.06 0.14 0 0 0 0.48 0 0.92 0.12 0.04 0 0.01 0 0.07 0.13
0 1.72 0 0 0.05 0 0 3.97 0 0 0 0 0 0 0
13 18.3 0.09 0 2.27 75.44 0 48.19 116.4 3.06 0.84 6.1 0.09 80 37.92
Item Name
TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw Banana Almond Butter, without Salt Added Water, Tap Milk, Low Fat, 1% Vanilla Extract
0 0.02 0.01 0.01 0.01 0.02 0 0.22 0.78 0.5 0 0.23 0.02 38.42 Niacin(mg)
0 0.04 0.01 0 0 0 0.01 0.06 0.43 0.02 0 0.09 0 4.35 Vit B6(mg) 0.68 0 0 0.54 0.01 0 0.13
0 0 0 0 0 0 0 0 0 0 0 1.15 0 11.19 Vit B12(g) 0.39 0 0 0 0.13 0 1.49
0 5.44 3.05 0.26 0.09 0.96 0.92 58.2 23.6 8.48 0 12.2 0 716.46 Fol (DFE)(g) 4.54 0 0 48.44 2.75 0.09 29.4
Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded Pepper, Black, Ground Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey
15.55 0 0 2.44 0.01 0.01 0.3
0.74 0.03
0.07 0.01
0 0
25.83 0.42
Item Name
Milk, Low Fat, 1%
0.45 38.42
0.18 4.35 Vit D (ug)(g) 0 0
2.29 11.19 Vit A (RAE)(g) 235.8 30.03
24.4 716.46 Vit A (IU)(IU) 4716.45 100
Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground
Vit C(mg) 4.41 0
0 0 0 0 0 209.43 0 5.24 16.86 14.62 0.48 11.8 0 3.6 0.22 0 1.83 5.9 2.58 0
0 4.39 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 212.28 0.14 0 0 257.48 0 21.26 281.4 54.4 2.16 0 0.14 2 0 0 0 0 0.06 0.14
1 717.36 2.87 0 0 5134.83 0 70.87 5626.2 1084.94 43.22 1.83 2.87 35 1.44 0 0 0.92 1 2.87
Item Name
Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw Banana Almond Butter, without Salt Added Water, Tap Milk, Low Fat, 1% Vanilla Extract
0.17 0.18 8.43 10.27 0 0 0 0 347.18 Vit C(mg)
0 0 0 0 0 0 2.93 0 13.38 Vit D (ug)(g) 0.11 0 0 0 0.09 0 0
0.67 0.47 140.7 3.54 0 0 141.52 0 1,723.68 Vit A (RAE)(g) 6.8 0 0 1.73 40.41 0.14 4.9
13.3 9.38 2813.1 75.52 0.16 0 478.24 0 22,144.39 Vit A (IU)(IU) 23.81 0 0 17.3 152.81 2.87 17.15
Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded Pepper, Black, Ground Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1%
0 0 0 16.61 0 0 2.2
32.23 0.1 0 347.18
0 0 5.86 13.38 Calcium(mg) 61.2 25
2.46 0 283.04 1,723.68 Iron(mg) 1.61 0
40.59 0 956.48 22,144.39 Magn(mg) 39.15 0
Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat
Alpha-T(mg) 0.94 0
Item Name
Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw Banana Almond Butter, without Salt Added
0.16 0.04 0.01 0 0 2.59 0 0 1.22 0.34 0 0.05 0.01 0.04 4.18 0 0.01 0.02 0 0.01 0.03 0 0.61 0.12 3.87
32.5 457.5 2.33 7.11 3.97 11.48 14.22 21.26 59.4 40.8 1.16 1.83 2.33 16 11.2 0 6.29 0.92 2.68 2.33 6.61 3.84 29.7 5.9 55.52
0.74 0.11 0.05 0 0.05 0.71 0 0.48 1.63 0.07 0.04 0.02 0.05 0.79 0.61 0 0.05 0.01 0.02 0.05 0.43 0.09 0.81 0.31 0.56
24.75 40.26 0.9 2.37 6.24 19.68 4.74 42.52 47.4 7.14 0.31 1.83 0.9 23 20.64 0 2.86 0.92 0.3 0.9 0.77 0.66 23.7 31.86 44.64
Item Name
Water, Tap Milk, Low Fat, 1% Vanilla Extract
0 0.02 0 15.79
7.11 305 0.46 2,508.89
0 0.07 0.01 13.86
2.37 26.84 0.5 641.83
Item Name
Alpha-T(mg) Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded Pepper, Black, Ground Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1% 0.31 0 0 0.07 0.04 0.01 0
Calcium(mg) 17.01 14.22 14.22 25.95 109.95 2.33 487.55
Iron(mg) 1.18 0 0 1.87 0.1 0.05 0.22
Magn(mg) 32.89 4.74 4.74 48.44 4.27 0.9 46.55
1.07 0 0.05 15.79
30.75 1.26 610 2,508.89 Zinc(mg) 0.34 0
0.85 0.09 0.15 13.86 Sodium(mg) 31.5 117.5
27.06 0.42 53.68 641.83
Item Name Spinach, Chopped, Boiled, Drained ATHENOS Cheese, Feta, Crumbled, Reduced Fat Bread, Whole Wheat, Toasted Milk, Low Fat, 1% Pepper, Black, Ground Water, Tap Egg, Whites, Raw Pepper, Bell or Sweet, Red Water, Tap Salmon, Atlantic, Farmed, Cooked, Dry Heat Spinach, Chopped, Raw Watercress
Potas(mg) 209.7 0
81.5 549 6.98 2.37 92.42 346.04 4.74 544.31 334.8 112.2
0.54 1.54 0.01 0 0.02 0.41 0 0.61 0.32 0.04
145.75 161.04 0.1 7.11 94.12 6.56 14.22 86.47 47.4 13.94
Dill Weed Juice, Lemon Pepper, Black, Ground Beets, Whole, Boiled, Drained Seeds, Sunflower Kernels, Dry Roasted TRIFOGLIO Oil, Olive, Extra Virgin, Import Onions, Red, Sliced Juice, Lemon Lemon Peel or Zest Pepper, Black, Ground Thyme, Ground Rosemary, Dried Spinach, Chopped, Raw Banana Almond Butter, without Salt Added Water, Tap Milk, Low Fat, 1% Vanilla Extract
4.13 31.42 6.98 305 136 0 41.19 15.71 3.2 6.98 2.85 2.87 167.4 422.44 119.68 2.37 366 6.22 6,725.14 Potas(mg)
0.01 0.02 0.01 0.35 0.85 0 0.05 0.01 0 0.01 0.02 0.01 0.16 0.18 0.53 0 1.02 0 14.25 Zinc(mg) 1.13 0 0 0.62 0.47 0.01
0.34 0.31 0.1 77 0.48 0 0.86 0.15 0.12 0.1 0.19 0.15 23.7 1.18 1.12 7.11 107.36 0.38 1,576.27 Sodium(mg) 83.92 14.22 14.22 17.3 94.7 0.1
Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Water, Tap Water, Tap Potatoes, Baked Cheese, Cheddar, Shredded Pepper, Black, Ground
290.3 4.74 4.74 925.55 14.94 6.98
Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Raspberries Honey Milk, Low Fat, 1%
624.75
2.38
188.65
185.73 10.92 732 6,725.14
0.52 0.05 2.05 14.25
1.23 0.84 214.72 1,576.27

Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Meal Breakfast Breakfast Quantity 8 fluid ounce(s) - 8 fl oz is 1 cup 1 cup(s) Wt(g) 244 245 Kcal(kcal) 102.48 137.2
Breakfast
0.5 tablespoon(s) 1 cup(s) 1 teaspoon(s) 16 fluid ounce(s) 2 slice(s) 0.5 cup(s) Strips or slices 1 teaspoon(s) 0.25 ounce(s) 2 item(s) - ring (3" dia., 1/4" thick) 0.25 cup(s) 1 teaspoon(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 0.25 item(s) 2 tablespoon(s) 0.25 teaspoon(s) 16 fluid ounce(s) 4 ounce(s)
5.31
19.55
Raspberries Honey Water, Tap Bread, Whole Wheat, Toasted Carrots
Breakfast Breakfast Lunch Lunch Lunch
123 7 474 50 61
63.96 21.28 0 153 25.01
Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red
Lunch Lunch Lunch
5 7.09 20
0.95 4.69 6.2
Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1%
Lunch Lunch Lunch
28.61 5 244
12.01 40 102.48
Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground
Lunch Dinner Dinner
42.2 30 0.52
22.75 240 1.32
Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts
Dinner Dinner
474 113.4
0 187.11
Dinner
2 cup(s)
176
75.68
Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1%
Dinner Dinner Dinner Dinner
1 cup(s) 0.5 teaspoon(s) 0.5 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 0.75 cup(s) 1 item(s) - large whole (3" dia) 0.5 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 16 fluid ounce(s) 1 tablespoon(s) 1 slice(s) 1 cup(s) 1 teaspoon(s) 16 fluid ounce(s) 8 fl oz is 1 cup
133.33 1.05 82 244
26.67 2.64 82.82 102.48
Lentils, Boiled Tomatoes, Red
Snacks Snacks
148.5 182
172.26 32.76
Onions, Red, Sliced Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries Honey Milk, Low Fat, 1%
Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks Snacks
57.21 237 237 474 15 25 123 7 488
24.03 0 0 0 120 76.5 63.96 21.28 204.96
4,809.23
2,146.02
Protein(g) Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Raspberries Honey Water, Tap Bread, Whole Wheat, Toasted 8.22 14.04
Carb(g) 12.18 18.82
Fat(g) 2.37 0.44
Sat Fat(g) 1.54 0.28
0.75 1.48 0.02 0 8.14
3.41 14.69 5.77 0 25.58
0.32 0.8 0 0 2.04
0.04 0.02 0 0 0.46
Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red Onions, Red, Sliced Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted
0.57 0 0.16 0.2 0.26 0 8.22 3.07 0 0.05 0 35.18
5.84 0.01 0.69 1.21 2.89 0 12.18 1.3 0 0.34 0 0
0.15 0 0.14 0.06 0.02 4.67 2.37 0.64 28 0.02 0 4.05
0.02 0 0 0.01 0.01 0.67 1.54 0.13 4 0.01 0 1.15
5.95 2.93 0.11 3.27 8.22 13.39 1.6 0.53 0 0 0 0 4.07
15.75 5.17 0.67 17.5 12.18 29.89 7.08 5.78 0 0 0 0 12.79
0.53 0.16 0.03 0.28 2.37 0.56 0.36 0.05 0 0 0 14 1.02
0.11 0.05 0.01 0.04 1.54 0.08 0.05 0.02 0 0 0 2 0.23
Raspberries Honey Milk, Low Fat, 1%
1.48 0.02 16.45 138.37
14.69 5.77 24.35 256.51 Poly Fat(g) 0.09 0.01
0.8 0 4.73 70.97 Trans Fat(g) 0 0
0.02 0 3.09 17.13 Chol(mg) 12.2 4.9
Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Raspberries Honey Water, Tap
Mono Fat(g) 0.68 0.12
0.09 0.08 0 0 40.59
0.17 0.46 0 0 9.18
0 0 0 0 0
0 0 0 0 162.9
Mono Fat(g) Bread, Whole Wheat, Toasted Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red Onions, Red, Sliced Water, Tap Water, Tap Water, Tap 0.99 0.01 0 0 0 0.01 3.33 0.68 0.35 20 0 0 1.41
Poly Fat(g) 0.37 0.07 0 0 0.01 0.02 0.5 0.09 0.14 3 0.01 0 0.87
Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0
Chol(mg) 0 0 0 0 0 0 0 12.2 0.61 0 0 0 96.39
0.04 0 0.01 0.04 0.68 0.1 0.06 0.01 0 0 0
0.27 0.07 0.01 0.17 0.09 0.26 0.15 0.03 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 12.2 0 0 0 0 0 0
TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries Honey Milk, Low Fat, 1%
10 0.49 0.08 0 1.35 40.59
1.5 0.19 0.46 0 0.17 9.18 Omega-3(g) 0.01 0
0 0 0 0 0 0 Diet Fiber(g) 0 0
0 0 0 0 24.4 162.9 Sugar(g) 12.69 18.82
Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Raspberries Honey Water, Tap Bread, Whole Wheat, Toasted Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import
Omega-6(g) 0.07 0.01
0.16 0.31 0 0 0.35 0.07 0 0 0.01 0 0 3.12 Omega-6(g)
0.01 0.15 0 0 0.02 0 0 0 0.01 0 0 0.81 Omega-3(g) 0.01 0.04 0 0
0.37 7.99 0.01 0 4.6 1.71 0 0 0.42 0.4 0 52.08 Diet Fiber(g) 0 0.18 0 0.13
0 5.44 5.75 0 2.88 2.89 0 0 0.84 1.22 0 131.73 Sugar(g) 12.69 0.93 0 0
Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground
0.07 0.09 0 0
Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red Onions, Red, Sliced Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries Honey Milk, Low Fat, 1%
0 0.67
0 0.03
0 0
0 0
0.08 0.05 0.01 0.1 0.07 0.2 0.15 0.01 0 0 0 0 0.18 0.31 0 0.15 3.12
0.17 0.01 0 0.08 0.01 0.05 0.01 0 0 0 0 0 0.01 0.15 0 0.02 0.81 Alcohol(g) 0 0
6.69 2.8 0.27 1.48 0 11.73 2.18 0.8 0 0 0 0 2.3 7.99 0.01 0 52.08 Thiamin(mg) 0.05 0.12
3.87 2.51 0.01 0.6 12.69 2.67 4.79 2.45 0 0 0 0 1.44 5.44 5.75 25.38 131.73 Ribo(mg) 0.45 0.57
Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Raspberries Honey
Water(L) 0.22 0.21
0 0.11 0
0 0 0
0.02 0.04 0
0.02 0.05 0
Water, Tap Bread, Whole Wheat, Toasted Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted
0.47 0.01 0.05 0 0 0.02 0.03 0 0.22 0.04 0 0 0.47 0.07
0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0.19 0.04 0 0 0.01 0.01 0 0.05 0.01 0 0 0 0.08
0 0.14 0.04 0 0 0.02 0.01 0 0.45 0.12 0 0 0 0
4.31 Water(L) Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red Onions, Red, Sliced Water, Tap Water, Tap 0.15 0.12 0 0.06 0.22 0.1 0.17 0.05 0.24 0.24
0 Alcohol(g) 0 0 0 0 0 0 0 0 0 0
1.73 Thiamin(mg) 0.24 0.19 0 0.04 0.05 0.25 0.07 0.03 0 0
3.92 Ribo(mg) 0.16 0.19 0 0.07 0.45 0.11 0.03 0.02 0 0
Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries Honey Milk, Low Fat, 1%
0.47 0 0.01 0.11 0 0.44 4.31
0 0 0 0 0 0 0 Vit B6(mg) 0.09 0.13
0 0 0.09 0.04 0 0.1 1.73 Vit B12(g) 1.15 1.49
0 0 0.07 0.05 0 0.9 3.92 Fol (DFE)(g) 12.2 29.4
Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Raspberries Honey Water, Tap Bread, Whole Wheat, Toasted Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground Water, Tap
Niacin(mg) 0.23 0.3
0.08 0.74 0.01 0 2.87 0.6 0 0 0.2 0.02 0 0.23 0.08 0 0.01 0
0.03 0.07 0 0 0.12 0.08 0 0 0.06 0.04 0 0.09 0.02 0 0 0
0 0 0 0 0 0 0 0 0 0 0 1.15 0.06 0 0 0
9.77 25.83 0.14 0 26 11.59 0 0 9.2 5.44 0 12.2 3.49 0 0.09 0
Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red
15.55
0.68
0.39
4.54
1.31 1.3 0.01 1.06 0.23 1.57 1.08 30.14 Niacin(mg)
0.39 0 0 0.11 0.09 0.26 0.15 2.8 Vit B6(mg) 0.09 0 0 0 0 0.06 0.07 0 0.18 2.8 Vit D (ug)(g) 2.93 0
0 0 0 0 1.15 0 0 7.67 Vit B12(g) 0 0 0 0 0 0 0 0 2.29 7.67 Vit A (RAE)(g) 141.52 4.9
107.36 69.33 0.18 21.32 12.2 268.79 27.3 730.6 Fol (DFE)(g) 10.87 0 0 0 0 13 25.83 0.14 24.4 730.6 Vit A (IU)(IU) 478.24 17.15
Onions, Red, Sliced Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries Honey Milk, Low Fat, 1%
0.05 0 0 0 0 1.43 0.74 0.01 0.45 30.14
Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Raspberries Honey
Vit C(mg) 0 2.2
0 32.23 0.03
0 0 0
0.05 2.46 0
0.74 40.59 0
Water, Tap Bread, Whole Wheat, Toasted Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red Onions, Red, Sliced Water, Tap Water, Tap Water, Tap
0 0 3.6 0.03 3.2 25.54 1.83 0 0 1.25 0 0 0 0
0 0 0 0 0 0 0 0 2.93 0.09 0 0 0 0.11
0 0 509.35 0 0 31.4 0 0 141.52 0 0 0.14 0 6.8
0 2 10190.65 0 95.82 626.2 0 0 478.24 61.64 0 2.87 0 23.81
149.6 7.47 0 0 0 2.23 24.93 3.66 0 0 0
0 0 0 0 2.93 0 0 0 0 0 0
66.88 50.67 0.28 0 141.52 0 76.44 0 0 0 0
1327.04 1008 5.74 2.46 478.24 11.88 1516.06 0 0 0 0
TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries
0 0 32.23 290.06 Vit C(mg)
0 0 0 14.84 Vit D (ug)(g) 0 5.86 14.84 Calcium(mg) 305 487.55
0 0 2.46 1,459.44 Vit A (RAE)(g) 0 283.04 1,459.44 Iron(mg) 0.07 0.22
0 1 40.59 17,365.45 Vit A (IU)(IU) 0 956.48 17,365.45 Magn(mg) 26.84 46.55
Honey Milk, Low Fat, 1%
0.03 0 290.06
Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) Quinoa, Dry Raspberries Honey Water, Tap Bread, Whole Wheat, Toasted Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import
Alpha-T(mg) 0.02 0
0.13 1.07 0 0 0.31 0.4 0 0 0.32 0.01 0 0.02 0.12 0
2.5 30.75 0.42 14.22 65 20.13 0.3 22 1.4 6.29 0 305 13.27 0
0.24 0.85 0.03 0 1.48 0.18 0.02 0 0.09 0.05 0 0.07 0.08 0
10.47 27.06 0.14 4.74 49.5 7.32 0.2 3.75 2.4 2.86 0 26.84 4.94 0
Pepper, Black, Ground Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red Onions, Red, Sliced Water, Tap Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries Honey Milk, Low Fat, 1%
0.01 0 0.31
2.33 14.22 17.01
0.05 0 1.18
0.9 4.74 32.89
1.55 1.51 0.01 0.2 0.02 0.16 0.98 0.01 0 0 0 0 0.16 1.07 0 0.05 8.44
73.92 32 4.65 2.46 305 28.21 18.2 12.59 7.11 7.11 14.22 0 32.5 30.75 0.42 610 2,486.52 Zinc(mg) 1.02 2.38
2.46 2.85 0.1 0.49 0.07 4.95 0.49 0.11 0 0 0 0 0.74 0.85 0.03 0.15 17.91 Sodium(mg) 107.36 188.65
40.48 18.67 1.8 26.24 26.84 53.46 20.02 5.72 2.37 2.37 4.74 0 24.75 27.06 0.14 53.68 560.46
Item Name Milk, Low Fat, 1% Yogurt, Plain, Non Fat (13 grams protein per 8 ounces)
Potas(mg) 366 624.75
5,915.66 Potas(mg) Quinoa, Dry 29.91
16.71 Zinc(mg) 0.16
1,532.45 Sodium(mg) 0.27
Raspberries Honey Water, Tap Bread, Whole Wheat, Toasted Carrots Vinegar, Red Wine Oregano Pepper, Bell or Sweet, Red Onions, Red, Sliced TRIFOGLIO Oil, Olive, Extra Virgin, Import Milk, Low Fat, 1% Omelet, Egg Whites TRIFOGLIO Oil, Olive, Extra Virgin, Import Pepper, Black, Ground Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Brussels Sprouts Asparagus Pepper, Black, Ground Rice, Brown, Wild, Cooked Milk, Low Fat, 1% Lentils, Boiled Tomatoes, Red Onions, Red, Sliced Water, Tap
185.73 3.64 4.74 163 195.2 1.95 23.41 42.2 41.19 0 366 75.13 0 6.98 4.74 290.3
0.52 0.02 0 1.08 0.15 0 0.06 0.05 0.05 0 1.02 0.07 0 0.01 0 1.13
1.23 0.28 14.22 291.5 42.09 0.4 0.21 0.8 0.86 0 107.36 118.08 0 0.1 14.22 83.92
684.64 269.33 13.95 82.82 366 547.96 431.34 82.39 2.37
0.74 0.72 0.01 1.1 1.02 1.89 0.31 0.09 0
44 2.67 0.21 2.46 107.36 2.97 9.1 1.72 7.11
Water, Tap Water, Tap TRIFOGLIO Oil, Olive, Extra Virgin, Import Bread, Whole Wheat, Toasted Raspberries Honey Milk, Low Fat, 1%
2.37 4.74 0 81.5 185.73 3.64 732 5,915.66
0 0 0 0.54 0.52 0.02 2.05 16.71
7.11 14.22 0 145.75 1.23 0.28 214.72 1,532.45
Energy Balance for May 05, 2013, May 06, 2013, May 07, 2013
Date May 05, 2013 May 06, 2013
kCal Consumed 2532 2138
kCal Burned 2742 2742
Net kCal -210 -604
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: May 07, 2013 Total: 2146 6816
kCal 2777 2272 2742 -470 2742 8226 -596 -1410
Appendix C
References
Nutrition: Concepts and Controversies, MyPlate Update, 12th Edition Frances Sizer; Ellie Whitney http://www.cdc.gov/heartdisease/ http://www.cdc.gov/obesity/adult/index.html http://ng.cengage.com/static/nb/ui/index.html?nbId=17865&nbNodeI d=2511143#!&parentId=2511160 http://daplus10.cengage.com/DAPlus10/home.seam?cid=873773 Li and H. E. Schelhorn, New developments and novel therapeutic perspectives for vitamin C, Journal of Nutrition 137 ( 2007): 2171-2184. Popenoe, Hugh (1989). Lost crops of the Incas: little-known plants of the Andes with promise for worldwide cultivation. Washington, D.C.: National Academy Press. p. 149. ISBN 0-309-04264-X http://www.codexalimentarius.org/codex-home/en http://ndb.nal.usda.gov/ndb/foods/show/6359?fg=&man=&lfacet=&fo rmat=Abridged&count=&max=25&offset=&sort=&qlookup=quinoa
Food and Agriculture Organization of the United Nations (2013). International Year of Quinoa. "International Years". United Nations. Retrieved 9 June 2012

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Fighting For Fit

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

mg mg mg mg mcg mcg mg mcg

Potassium Zinc Sodium

DRI GOALS vs. 3-DAY DIET RECORD

conscious mind to the vitamin

Deficient <80% Excess >120% 86% 44%

2.7 2777 83.1 303 50 27 12 1.1

MACRONUTRIENTS PROTEIN CHO Fiber LIPIDS

EFA: n-6 EFA: n-3

1.1 1.1 14 1.3 2.4 400 75 15 700 15

1000 18 310 4700 8 1500

Potassium Zinc Sodium

other nutrients are digested

other nutrients are absorbed

other nutrients are metabolized

other nutrients are built into our body structure

o Yogurt (plain) 1 Cup = 43 mg

PERFECT PLAN ANALYSIS

Water Kcals PROTEIN CHO Fiber LIPIDS

2.7 2777 83.1 303 50 60 27 12 1.1

2.32 1228.47 60.95 179.39 26.36 0 6.09 6.15 0.41

86% 44% 73% 59% 53% 23% 51% 37%

4.15 2273.32 137.43 242.35 43.32 23.65 10.78 1.54

154% 82% 165% 80% 173% 88% 90% 140%

-68% -38% -92% -21% -120% -65% -39% -103%

EFA: n-6 EFA: n-3

VITAMINS mg mg mg mg mcg mcg mg mcg

18 310 4700 8 1500 1500

499.92 9.22 212.48 1920.95 4.73 1814.86

50% 51% 69% 41% 59% 121%

2401.69 16.97 590.6 6491.58 14.72 1381.54

240% 94% 191% 138% 184% 92%

-190% -43% -122% -97% -125% 29%

Potassium Zinc Sodium

Perfect plan ANALYSIS contd

SUPER FOODS NUTRITION PROFILE

List Super Food Portion Size

Water Kcals PROTEIN CHO Fiber LIPIDS

EFA: n-6 EFA: n-3

Potassium Zinc Sodium

o Soluble fiber: dissolves in water

I plan to stick to my plan

DRI Goals Nutrient DRI

Carbohydrate Fat, Total

303.0 - 438.0 g 60.0 - 105.0 g No recommendation

Essential Fatty Acids

Magnesium Potassium Zinc Sodium

310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake

303.0 - 438.0 179.39 g g 60.0 - 105.0 34.79 g g

Essential Fatty Acids

Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU)

45.96 mg 3.59 g 329.43 g 4,212.04 IU 4.84 mg 32% 24%

Grains Vegetables Fruits Dairy Protein Foods Empty Calories

tips tips tips tips tips

Your results are based on a 2777 calorie

Vary Your Veggies! Aim

for this much every week:

Intake Spreadsheet for Apr 25, 2013

0 12.14 25.11 0 0 6.53 53.69

Mono Fat(g) 1.58 0 0 0 4.49 2.78 0 0 2.96 11.8

Omega-6(g) 3.18 0 0 0 1.05 0.66 0 0

Banana Almond Smoothie

Niacin(mg) 0.21 0 0 0 3.36 6.52 0 0 0.83 10.92