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A Heatlthy Diet For A Healthy Life: Nutrition 210: Human Nutrition
A Heatlthy Diet For A Healthy Life: Nutrition 210: Human Nutrition
Nutrition 210: Human Nutrition Professor Crocker Fullerton College Fall 2012
Recipe List
corn peaunut butter and jelly lasagna pinto beans baked fish banana colliflower brocolli water brown rice
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: John Verdon 5 ft. 6 inches 132.0 lbs. 21 years 21.3 Male Active No No
Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 303.0 - 438.0 g 60.0 - 105.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Carbohydrates
Dietary Fiber, Total 38 g
DA Plus 10 Page: 1
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Nutrient Sugar, Total DRI * No recommendation
Other
Water Alcohol 3.7 L * 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
DA Plus 10 Page: 2
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Macronutrient Ranges for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012
Macronutrient Ranges
1,500 1,250
Calories
Alcohol
DA Plus 10 Page: 3
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Fat Breakdown for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 8% 7% 4% 0% 4% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Intake vs. Goals for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 2,436.82 kcal 188.7 g 88% 394%
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg 22.58 g 19.65 g 10.45 g 0.4 g 333.38 mg 84%
111%
Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 21.21 g 80.8 g 56%
Other
Water Alcohol 3.7 L * 1.9 L 0g 51%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1.76 mg 3.92 mg 33.17 mg 3.37 mg 7.06 g 1,030.89 g 149.42 mg 7.01 g 642.32 g 8,342.6 IU 5 mg 33% 47% 71% 278% 147% 302% 207% 259% 294% 258% 166%
Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,022.63 mg 21.54 mg 424.4 mg 102% 269% 106%
DA Plus 10 Page: 5
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 4,560.2 mg 16.59 mg 3,145.59 mg 0% 25% 50% 75% 100% 97% 151% 210%
DA Plus 10 Page: 6
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
MyPlate Analysis for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 3.5 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 426.0
Actual 8.7 oz. eq. 1.4 cup eq. 1.3 cup eq. 1.5 cup eq. 14.3 oz. eq. 423.4
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 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.
DA Plus 10 Page: 7
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Protein(g) 11.89 1.74 0 43.43 4 0 50.52 0 1.29 15 127.87 Mono Fat(g) 2.04 0.09 0 0.15 0 0 13.89 0 0.04 0 16.2
Carb(g) 56.16 25.79 0 0 33.33 0 63.65 0 26.95 90 295.89 Poly Fat(g) 2.62 0.1 0 0.52 0 0 2.35 0 0.09 0 5.67
DA Plus 10 Page: 8
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked Omega-6(g) 2.53 0.07 0 0.01 0 0 1.74 0 0.05 0 4.41 Water(L) 0.39 0.22 0.24 0.16 0 0.24 0.45 0.5 0.09 0 2.28 Niacin(mg) 1.05 0.99 0 4.95 0 0 8.79 0 0.78 0 16.57 Vit C(mg) 0 124 0 5.98 167.89 Omega-3(g) 0.08 0.03 0 0 0 0 0.5 0 0.03 0 0.64 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0.1 0 0.92 0 0 0.59 0 0.43 0 2.06 Vit D (ug)(g) 0 0 0 2.18 2.84 Diet Fiber(g) 7.96 0.5 0 0 2.67 0 7.27 0 3.07 0 21.46 Thiamin(mg) 0.36 0.22 0 0.05 0 0 0.58 0 0.04 0 1.25 Vit B12(g) 0 0 0 2.07 0 0 3.24 0 0 0 5.32 Vit A (RAE)(g) 0 24.8 0 0 28.34 Sugar(g) 1.26 20.83 0 0 0 0 13.73 0 14.43 65 115.25 Ribo(mg) 0.07 0.07 0 0.1 0 0 0.82 0 0.09 0 1.16 Fol (DFE)(g) 28.08 74.4 0 16.99 0 0 261.02 0 23.6 0 404.09 Vit A (IU)(IU) 0 496 0 58.96 3,132.35
DA Plus 10 Page: 9
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Vit C(mg) 0 0 27.64 0 10.27 0 167.89 Alpha-T(mg) 0.37 0.1 0 1.55 0 0 3.26 0 0.12 0 5.4 Potas(mg) 327.6 496 2.37 977.89 0 0 1255.51 0 422.44 0 3,481.81 Vit D (ug)(g) 0 0 0.66 0 0 0 2.84 Calcium(mg) 42.12 27.28 7.11 16.99 26.67 7.11 647.66 15 5.9 300 1,095.83 Zinc(mg) 4.68 0.12 0 0.97 0 0 8.24 0 0.18 0 14.19 Vit A (RAE)(g) 0 0 0 0 3.54 0 28.34 Iron(mg) 4.21 0.5 0 0.63 0.96 0 6.35 0 0.31 0 12.96 Sodium(mg) 18.72 2.48 7.11 172.28 6.67 2.37 1419.84 5 1.18 300 1,935.65 Vit A (IU)(IU) 0 0 2501.87 0 75.52 0 3,132.35 Magn(mg) 126.36 27.28 2.37 58.24 0 0 113.46 0 31.86 0 359.57
DA Plus 10 Page: 10
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Dinner Dinner
486 237 2,140.41 Fat(g) 4 7.25 0 2 0 37.9 0.22 7.29 0 58.66 Trans Fat(g) 0 0.31 0 0 0 0.25 0 0 0 0.57 Diet Fiber(g) 6 17.82
422.82 0 2,555.83 Sat Fat(g) 0 4.6 0 0 0 10.83 0.06 1.04 0 16.53 Chol(mg) 0 29.28 0 0 0 195.27 0 0 0 224.55 Sugar(g) 2 49.19
Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal
Protein(g) 6 12.08 183.93 4 0 48.76 4.32 9.33 0 268.43 Mono Fat(g) 1 2.05 0 0 0 15.65 0.01 2.29 0 21 Omega-6(g) 1.05 11.63
DA Plus 10 Page: 11
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Omega-6(g) 0.23 0 0 0 7.24 0.07 3.04 0 11.63 Water(L) 0 0.33 0.01 0 0.23 0.14 0.13 0.38 0.24 1.46 Niacin(mg) 10 0.34 1.96 0 0 14.26 2.44 5.92 0 34.93 Vit C(mg) 12 0.73 0 0 0 3.36 16.61 85.67 Omega-3(g) 0.03 0 0 0 0.35 0.02 0.38 0 0.82 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 1 0.14 0.08 0 0 0.73 0.54 0.61 0 3.11 Vit D (ug)(g) 2 4.39 0 0 0 0.52 0 6.92 Diet Fiber(g) 0 0 2.67 0 0 3.81 5.35 0 17.82 Thiamin(mg) 0.75 0.14 0.01 0 0 0.11 0.11 0.44 0 1.57 Vit B12(g) 3 1.94 0.41 0 0 0.53 0 0 0 5.88 Vit A (RAE)(g) 300.21 201.3 0 0 0 0 1.73 537.26 Sugar(g) 18.52 12.25 0 0 0 2.04 14.39 0 49.19 Ribo(mg) 0.85 0.68 5.74 0 0 0.28 0.08 0.23 0 7.86 Fol (DFE)(g) 920.64 18.3 40.82 0 0 23.13 48.44 179.82 0 1,231.15 Vit A (IU)(IU) 1000 695.4 0 0 0 275.26 17.3 4,262.34
DA Plus 10 Page: 12
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Vit C(mg) 52.97 0 85.67 Alpha-T(mg) 0.38 0.11 0 0 0 0.79 0.07 3.6 0 4.94 Potas(mg) 340 512.4 2551.46 0 0 396.49 925.55 937.98 0 5,663.88 Vit D (ug)(g) 0 0 6.92 Calcium(mg) 200 439.2 140.61 26.67 6.8 27.74 25.95 155.52 7.11 1,029.6 Zinc(mg) 7.5 1.76 0.23 0 0 3.44 0.62 1.65 0 15.19 Vit A (RAE)(g) 34.02 0 537.26 Iron(mg) 16.2 0.07 0.34 0.96 0 2.13 1.87 6.27 0 27.84 Sodium(mg) 380 172.02 2902.99 6.67 2.27 704.92 17.3 1399.68 2.37 5,588.22 Vit A (IU)(IU) 2274.38 0 4,262.34 Magn(mg) 80 40.26 199.58 0 0 39.34 48.44 72.9 0 480.52
DA Plus 10 Page: 13
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana
Protein(g) 5.33 12.08 1.74 72.39 4 0 54.9 8.5 9.59 1.29 169.82 Mono Fat(g) 1.33 2.05 0.09 0.24 0 0 17.62 0.28 0.09 0.04 21.74
DA Plus 10 Page: 14
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Omega-6(g) 1.29 0.23 0.07 0.02 0 0 8.15 0.2 0.5 0.05 10.51 Water(L) 0 0.33 0.22 0.27 0 0.45 0.16 0.22 0.24 0.09 1.97 Niacin(mg) 13.33 0.34 0.99 8.25 0 0 16.06 4.66 3.61 0.78 48.03 Vit C(mg) 16 194.7 Omega-3(g) 0.05 0.03 0.03 0 0 0 0.4 0.04 0.18 0.03 0.76 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 1.33 0.14 0.1 1.54 0 0 0.83 0.29 0.28 0.43 4.94 Vit D (ug)(g) 2.67 11.29 Diet Fiber(g) 5.33 0 0.5 0 2.67 0 0 1.26 11.52 3.07 24.35 Thiamin(mg) 1 0.14 0.22 0.08 0 0 0.12 0.52 0.35 0.04 2.48 Vit B12(g) 4 1.94 0 3.46 0 0 0.59 0 0 0 9.99 Vit A (RAE)(g) 400.21 1,361.37 Sugar(g) 24 18.52 20.83 0 0 0 0 0.16 0 14.43 77.94 Ribo(mg) 1.13 0.68 0.07 0.17 0 0 0.32 0.04 0.24 0.09 2.75 Fol (DFE)(g) 896.75 18.3 74.4 28.31 0 0 26.04 306.52 83.52 23.6 1,457.44 Vit A (IU)(IU) 1333.33 17,633.09
DA Plus 10 Page: 15
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Vit C(mg) 0.73 124 9.97 0 0 3.78 0 29.95 10.27 194.7 Alpha-T(mg) 0.72 0.11 0.1 2.59 0 0 0.89 0.13 0 0.12 4.64 Potas(mg) 306.67 512.4 496 1629.82 0 0 446.42 110.6 610.56 422.44 4,534.9 Vit D (ug)(g) 4.39 0 3.64 0 0 0.59 0 0 0 11.29 Calcium(mg) 266.67 439.2 27.28 28.31 26.67 13.61 31.23 31.6 72 5.9 942.46 Zinc(mg) 10 1.76 0.12 1.62 0 0 3.87 1.55 1.3 0.18 20.39 Vit A (RAE)(g) 201.3 24.8 0 0 0 0 0 731.52 3.54 1,361.37 Iron(mg) 12 0.07 0.5 1.05 0.96 0 2.4 3.79 2.74 0.31 23.81 Sodium(mg) 506.67 172.02 2.48 287.14 6.67 4.54 793.69 3.16 135.36 1.18 1,912.89 Vit A (IU)(IU) 695.4 496 98.27 0 0 309.93 0 14624.64 75.52 17,633.09 Magn(mg) 85.33 40.26 27.28 97.06 0 0 44.29 37.92 69.12 31.86 433.13
DA Plus 10 Page: 16
Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Energy Balance for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012
Date Oct 17, 2012 Oct 18, 2012 Oct 19, 2012 Total: kCal Consumed 2345 2555 2409 7309 kCal Burned 1580 1580 1580 4740 Net kCal 765 975 829 2569
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
DA Plus 10 Page: 17
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: John Verdon 5 ft. 6 inches 132.0 lbs. 21 years 21.3 Male Active No No
Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 303.0 - 438.0 g 60.0 - 105.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Carbohydrates
Dietary Fiber, Total 38 g
DA Plus 10 Page: 1
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Nutrient Sugar, Total DRI * No recommendation
Other
Water Alcohol 3.7 L * 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
DA Plus 10 Page: 2
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,500 1,250
Calories
Alcohol
DA Plus 10 Page: 3
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 8% 0% 3% 0% 8% 18% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 2,836.34 kcal 147.63 g 102% 308%
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg 24.69 g 58.2 g 24.17 g 0.42 g 200.05 mg 91%
67%
Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 49.68 g 72.06 g 131%
Other
Water Alcohol 3.7 L * 2.91 L 1.01 g 79%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 4.16 mg 5.17 mg 60.04 mg 6.29 mg 14.97 g 1,615.29 g 96.61 mg 9.55 g 818.66 g 12,822.3 IU 13.17 mg 88% 64% 91% 427% 347% 398% 375% 484% 624% 404% 107%
Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,339.2 mg 45.96 mg 804.28 mg 134% 575% 201%
DA Plus 10 Page: 5
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 4,931.5 mg 39.97 mg 1,929.6 mg 0% 25% 50% 75% 100% 105% 363% 129%
DA Plus 10 Page: 6
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 3.5 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 426.0
Actual 8.4 oz. eq. 2 cup eq. 1.2 cup eq. 2.2 cup eq. 15.9 oz. eq. 269.8
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 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.
DA Plus 10 Page: 7
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D
Protein(g) 4.14 12.08 23.7 65.15 3 23.11 0 10.06 23.16 0 1.82 1.1 0 0.47 167.79 Mono Fat(g) 0.61 2.05 53.96
3,746.49 Fat(g) 2.07 7.25 70.49 2.02 1.5 1.67 0 3.51 19.23 0 0.35 0.33 0 0.31 108.72 Trans Fat(g) 0 0.31 0.33
3,048.1 Sat Fat(g) 0.32 4.6 9.45 0.24 0 0.35 0 0.7 9.92 0 0.05 0.11 0 0.05 25.8 Chol(mg) 0 29.28 249.43
DA Plus 10 Page: 8
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Mono Fat(g) 43.01 0.22 0 0.34 0 1.28 6.37 0 0.05 0.03 0 0.01 53.96 Omega-6(g) 0.8 0.23 14.43 0.02 0 0.25 0 1.21 0.8 0 0.15 0.05 0 0.08 18 Water(L) 0 0.33 0 0.24 0 0.16 0.47 0.29 0.21 0.47 3.09 Poly Fat(g) 14.75 0.78 0 0.6 0 1.26 1.08 0 0.2 0.07 0 0.09 19.93 Omega-3(g) 0.03 0.03 0.26 0 0 0.35 0 0.05 0.23 0 0.05 0.03 0 0.02 1.05 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0.02 0 0 0 0 0 0.33 Diet Fiber(g) 6.18 0 12.33 0 2 23.09 0 7.02 3.33 0 2.85 2.63 0 4.37 63.79 Thiamin(mg) 3.1 0.14 0.27 0.08 0 0.5 0 0.37 0.27 0 4.88 Chol(mg) 0 133.34 0 0 0 0 86.81 0 0 0 0 0 249.43 Sugar(g) 12.41 18.52 5.48 0 0 0.87 0 1.37 6.29 0 5.04 12.35 0 18.91 81.24 Ribo(mg) 3.52 0.68 0.27 0.15 0 0.16 0 0.1 0.38 0 5.43
DA Plus 10 Page: 9
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Water(L) 0.21 0.08 0.47 0.16 3.09 Niacin(mg) 41.38 0.34 6.44 7.43 0 0.82 0 5.96 4.03 0 0.79 0.67 0 0.17 68.02 Vit C(mg) 31.02 0.73 0.55 8.97 0 2.05 0 0 12.67 0 15.77 8.79 0 8.37 88.92 Alpha-T(mg) 9.77 17.25 Alcohol(g) 0 0 0 0 0 Vit B6(mg) 4.14 0.14 0.41 1.38 0 0.59 0 0.57 0.27 0 0.15 0.37 0 0.08 8.08 Vit D (ug)(g) 2.1 4.39 0 3.28 0 0 0 0 0.3 0 0 0 0 0 10.07 Calcium(mg) 207 1,441.19 Thiamin(mg) 0.09 0.03 0 0.03 4.88 Vit B12(g) 12.41 1.94 0 3.11 0 0 0 0 1.49 0 0 0 0 0 18.95 Vit A (RAE)(g) 299.4 201.3 1.37 0 0 0 0 0 0 0 151.11 3.03 0 5.46 661.67 Iron(mg) 37.24 55.12 Ribo(mg) 0.06 0.07 0 0.05 5.43 Fol (DFE)(g) 1398.6 18.3 68.5 25.48 0 441.18 0 15.6 119.64 0 81.03 20.2 0 5.46 2,193.98 Vit A (IU)(IU) 1034.4 695.4 20.55 88.45 0 0 0 0 1146.69 0 5500.37 64.64 0 98.28 8,648.77 Magn(mg) 8.4 878.93
DA Plus 10 Page: 10
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Alpha-T(mg) 0.11 0 2.33 0 2.41 0 0.12 1.49 0 0.59 0.1 0 0.33 17.25 Potas(mg) 175.8 512.4 817.89 1466.84 0 1118.34 0 167.7 575.44 0 446.76 361.58 0 194.74 5,837.49 Calcium(mg) 439.2 95.9 25.48 20 117.99 47.4 39 296.85 47.4 41.61 5.05 47.4 10.92 1,441.19 Zinc(mg) 31.03 1.76 5.21 1.46 0 2.51 0 2.46 3.77 0 0.37 0.15 0 0.07 48.79 Iron(mg) 0.07 5.07 0.95 0.72 5.36 0 1.64 2.91 0 0.68 0.26 0 0.22 55.12 Sodium(mg) 331.2 172.02 16.44 258.42 5 2.57 9.48 19.5 650.76 9.48 41.61 1.01 9.48 1.82 1,528.79 Magn(mg) 40.26 308.25 87.35 0 128.25 9.48 167.7 52 9.48 21.9 27.27 9.48 9.1 878.93
DA Plus 10 Page: 11
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
DA Plus 10 Page: 12
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Omega-6(g) 2.53 0 8.63 0.15 0.06 5.44 0.59 0.67 0 14.43 0 32.51 Water(L) 0.39 0.47 0.05 0.22 0.1 0.11 0.07 0.19 0.71 0 0.47 2.79 Niacin(mg) 1.05 0 11.33 0.22 0.9 10.71 1.6 3.14 0 6.44 0 35.4 Vit C(mg) 0 0 0.19 21.77 Omega-3(g) 0.08 0 0.19 0.02 0.04 0.26 0.02 0.03 0 0.26 0 0.9 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0 0.31 0.09 0.5 0.55 0.06 0.37 0 0.41 0 2.32 Vit D (ug)(g) 0 0 0 3.32 Diet Fiber(g) 7.96 0 5.77 0 3.54 0 2.8 2.48 0 12.33 0 34.87 Thiamin(mg) 0.36 0 0.53 0.1 0.04 0.08 0.21 0.3 0 0.27 0 1.89 Vit B12(g) 0 0 0 1.29 0 0.4 0 0 0 0 0 1.69 Vit A (RAE)(g) 0 0 0 152.65 Sugar(g) 1.26 0 20.37 12.35 16.63 0 3.15 0.53 0 5.48 0 59.77 Ribo(mg) 0.07 0 0.41 0.45 0.1 0.21 0.07 0.03 0 0.27 0 1.62 Fol (DFE)(g) 28.08 0 221.34 12.2 27.2 17.36 46 14.59 0 68.5 0 435.28 Vit A (IU)(IU) 0 0 4.99 998.54
DA Plus 10 Page: 13
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Vit C(mg) 0.49 11.83 2.52 6.2 0 0 0.55 0 21.77 Alpha-T(mg) 0.37 0 4.04 0.07 0.14 0.59 0.09 0 0 0 0 5.3 Potas(mg) 327.6 0 396.18 341.6 486.88 297.61 248 197.38 0 817.89 0 3,113.15 Vit D (ug)(g) 2.93 0 0.39 0 0 0 0 0 3.32 Calcium(mg) 42.12 47.4 187.86 292.8 6.8 20.82 2 29.55 71.1 95.9 47.4 843.75 Zinc(mg) 4.68 0 2.25 1.17 0.2 2.58 0.48 1.47 0 5.21 0 18.04 Vit A (RAE)(g) 134.2 4.08 0 13 0 0 1.37 0 152.65 Iron(mg) 4.21 0 5 0.05 0.35 1.6 0.61 1.31 0 5.07 0 18.21 Sodium(mg) 18.72 9.48 985.8 114.68 1.36 529.12 242 8.38 14.22 16.44 9.48 1,949.68 Vit A (IU)(IU) 463.6 87.04 206.62 215.74 0 0 20.55 0 998.54 Magn(mg) 126.36 9.48 113.46 26.84 36.72 29.53 32 106.16 14.22 308.25 9.48 812.49
DA Plus 10 Page: 14
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled
Snacks Snacks Snacks Protein(g) 5.17 20.13 0 23.85 0 5.45 3 65.15 11.99 4.32 1.23 23.7 0 164.01 Mono Fat(g) 0.76 3.42 0 0 0 48.39
131 137 474 3,585.46 Fat(g) 2.59 12.08 0 2.02 0 2.09 1.5 2.02 1.87 0.22 0.16 70.49 0 95.03 Trans Fat(g) 0 0.52 0 0 0 0.52
61.57 813.78 0 2,627.96 Sat Fat(g) 0.4 7.67 0 1.09 0 0.4 0 0.24 0.35 0.06 0.02 9.45 0 19.68 Chol(mg) 0 48.8 0 2.5 0 184.64
DA Plus 10 Page: 15
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Mono Fat(g) 0.84 0 0.22 0.11 0.01 0.03 43.01 0 48.39 Omega-6(g) 1 0.38 0 0.04 0 0.47 0 0.02 0.62 0.07 0.02 14.43 0 17.06 Water(L) 0 0.54 0.47 0.09 0.47 0.02 0 0.24 0.3 0.13 0.11 0 0.47 2.86 Niacin(mg) 51.72 76.7 Poly Fat(g) 0.51 0 0.78 0.85 0.1 0.03 14.75 0 18.72 Omega-3(g) 0.04 0.05 0 0.18 0 0.04 0 0 0.23 0.02 0.01 0.26 0 0.83 Alcohol(g) 0 0 0 3.04 0 0 0 0 0 0 0 0 0 3.04 Vit B6(mg) 5.17 8.48 Trans Fat(g) 0 0 0 0 0 0 0 0 0.52 Diet Fiber(g) 7.72 0 0 3.26 0 3.71 2 0 14.4 3.81 3.14 12.33 0 50.37 Thiamin(mg) 3.88 0.24 0 0.36 0 0.22 0 0.08 0.44 0.11 0.11 0.27 0 5.71 Vit B12(g) 15.52 24.27 Chol(mg) 0 0 133.34 0 0 0 0 0 184.64 Sugar(g) 15.52 30.87 0 6.56 0 2.45 0 0 0 2.04 12.25 5.48 0 75.17 Ribo(mg) 4.4 1.13 0 1.88 0 0.19 0 0.15 0.31 0.08 0.05 0.27 0 8.47 Fol (DFE)(g) 1748.25 2,216.62
DA Plus 10 Page: 16
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Niacin(mg) 0.56 0 1.05 0 2.18 0 7.43 4.51 2.44 0.37 6.44 0 76.7 Vit C(mg) 38.78 1.22 0 5.76 0 0.12 0 8.97 37.44 16.61 69.69 0.55 0 179.13 Alpha-T(mg) 12.22 0.18 0 1.71 0 0.21 0 2.33 0 0.07 0.24 0 16.96 Vit B6(mg) 0.23 0 0.28 0 0.04 0 1.38 0.35 0.54 0.08 0.41 0 8.48 Vit D (ug)(g) 2.62 7.32 0 2.05 0 0 0 3.28 0 0 0 0 0 15.27 Calcium(mg) 258.75 732 47.4 243.59 47.4 46.4 20 25.48 90 25.95 52.4 95.9 1,732.67 Vit B12(g) 3.23 0 2.41 0 0 0 3.11 0 0 0 0 0 24.27 Vit A (RAE)(g) 374.25 335.5 0 0 0 0 0 0 914.4 1.73 14.41 1.37 0 1,641.66 Iron(mg) 46.55 0.12 0 3.93 0 1.8 0.72 0.95 3.42 1.87 0.13 5.07 64.56 Fol (DFE)(g) 30.5 0 65.91 0 85.84 0 25.48 104.4 48.44 39.3 68.5 0 2,216.62 Vit A (IU)(IU) 1293 1159 0 7661.11 0 4.64 0 88.45 18280.8 17.3 294.75 20.55 0 28,819.6 Magn(mg) 10.5 67.1 9.48 46.9 9.48 24.94 0 87.35 86.4 48.44 13.1 308.25 721.42
DA Plus 10 Page: 17
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Alpha-T(mg) 0 16.96 Potas(mg) 219.75 854 0 453.39 0 106.14 0 1466.84 763.2 925.55 237.11 817.89 0 5,843.87 Calcium(mg) 47.4 1,732.67 Zinc(mg) 38.79 2.93 0 1.63 0 0.73 0 1.46 1.62 0.62 0.09 5.21 0 53.07 Iron(mg) 0 64.56 Sodium(mg) 414 286.7 9.48 694.33 9.48 420.5 5 258.42 169.2 17.3 0 16.44 9.48 2,310.33 Magn(mg) 9.48 721.42
DA Plus 10 Page: 18
Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total: kCal Consumed 3049 2832 2628 8509 kCal Burned 1580 1580 1580 4740 Net kCal 1469 1252 1048 3769
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
DA Plus 10 Page: 19
The super food which I am choosing is pinto beans. I am planning to research the Northarvest Bean Growers Association. Here is the link to their website http://www.northarvestbean.org/html/news.cfm?ID=956 Another growers association I found is the North Dakota Crop Improvement & Seed Association here is their link http://www.ndcropimprovement.org/
BEAN SALAD
1 medium red bell pepper, chopped 1/3 medium onion, chopped 1 (6 ounce) jar marinated artichoke hearts, drained and chopped 1 (12 ounce) can kidney beans, drained and rinsed 1 (12 ounce) can pinto beans, drained and rinsed 1 (12 ounce) can garbanzo beans, drained and rinsed 2 ounces crumbled feta cheese
Dressing 1/4 cup olive oil 1/8 cup white vinegar or white wine vinegar 1/8 cup balsamic vinegar 1 teaspoon salt 1 teaspoon sugar
1. In a large bowl, toss red bell pepper, onion, and artichokes together with kidney, pinto, and garbanzo beans. Set aside. 2. In a separate bowl, whisk salt and sugar with white and balsamic vinegars until completely dissolved. Slowly whisk in olive oil. Adjust seasoning as desired. 3. Pour dressing over bean mixture, and toss to coat. Cover and refrigerate at least one hour before serving. Serve chilled
eat walnuts, almonds, or any type of nut at least three times a week
make a schedule in advance for time through out the week to excersise
only eat food with trans fat limit drinking of juices to at the most once a month one glass every other day
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A
3.7 2783
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
(RAE)
L Kcal
MACRONUTRIENTS
g g
g g g
47.9 303.3
38 60 27
g
g
17
1.6
MINERALS
1000 8 400 4700 11 1500
NUTRIENT
UNIT
RDA/AI
UL
Intake
na na na na na na na na na
1.9
2437 188.7 270.84 38 64.46 22.58 8.85 0.74
Kcals g g
g
88 394 89 56 107 84 52 46
MACRONUTRIENTS
g g g
g
VITAMINS
na na 35 100 na 1000 2000 50 3000 1000 2500 45 350 na 40
1.76 3.92 33.17 3.37 7.06 1031 149 7.01 8343 5 1023 21.54 424.4 4560.2 16.59
147 302 207 259 294 258 166 47 278 33 102 269 106 97 151
MINERALS
Potassium Zinc
NUTRIENT
UNIT
RDA/AI
UL
Intake
Sodium
mg
1500
2300
3146
210
WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.91 2836 148 319 49.68 116 24.69 22.52 0.93 79 102 308 105 131 193 91 132 58
NUTRIENT
Unit
Intake A RDA/AI
UL
Intake C
Intake E=(A-C)
na na na na na na na na na
51 88 394 89 56 107 84 52 46
-1.01 -399 40.7 -48.16 -11.68 -51.54 -2.11 -13.67 -0.19 -2.4 -1.25 -26.87 -2.92 -7.91 -584 52 -2.54 7524.34 -8.17
Kcals g g
g
MACRONUTRIENTS
g g g
g
Vitamin E
MINERALS
Intake
-316 -24.46 -379.6 -371.3 -23.41 1216.4
2500
UL 45
350 na 40 2300
ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)
List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2
corn
brown rice
salad
banana
lasagna
water
pinto beans
2 cups
2 cups
2 each
2 cups
1 medium
16 oz
16 ox
2 cups
2 cups
10 ox
DAY 1
0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 2.5 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0 0.0 0.0 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 1.0 1.0 1.0 0.0 1.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.0 0.0 0.0 0.0 0.0 0.0
DAY 2
0.0 0.0 0.0
0.0 0.0
DAY 3
0.0 0.0 0.0 0.0 0.0
Total Used
1.0
2.0
1.0
2.5
2.0
0.6
9.5
1.3
0.8
1.8
Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.
corn
brown rice
salad
banana
lasagna
water
pinto beans
Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at 2 cups 2 each 2 cups 1 medium 16 oz 16 ox 2 cups 2 cups 10 ox Portion Size 2 cups least once.
corn
salad
banana
lasagna
water
mixed vegetables
pinto beans
Portion Size
QUANTITY
2 cups
2 cups
2 cups
1 medium
16 oz
16 ox
2 cups
2 cups
10 ox
NUTRIENT
Unit L
Good
0.37
Excellen t
0.74
0.24 314.88
0.14 218.4 4.52 45.84 3.51 1.62 0.32 0.55 0.03 0.2 0.02 2.59 0.29 0 7.8 0 0
0.02 330.15 10.3 41.94 2.88 14.69 2.87 4.32 0.09 0.27 0.21 5.67 0.16 0 110.67 0.09 0
0.07 11.68 0.61 2.47 0.95 0.12 0.02 0.05 0.02 0.03 0.02 0.26 0.05 0 27.01 5.26 0
0.09 105.02 1.29 26.95 3.07 0.39 0.13 0.05 0.03 0.04 0.09 0.78 0.43 0 23.6 10.27 0
0.15 275.4 16.84 21.22 2.42 13.98 7.22 0.58 0.17 0.19 0.27 2.93 0.02 1.08 87.01 9.21 0.22
0.47 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0.09 73.73 3.84 15.51 4.61 0.6 0.11 0.2 0.07 0.14 0.1 1.44 0.11 0 33.41 11.98 0
0.22 489.06 30.81 89.67 30.78 2.22 0.47 0.34 0.47 0.66 0.21 1.09 0.78 0 588.24 2.74 0
0 164.43 36.2 0 0 1.12 0.13 0 0 0.04 0.08 4.13 0.77 1.73 14.15 4.98 1.82
Skip g g
g 4.79 30.33 3.8 9.58 60.66 7.6
MACRONUTRIENTS
Skip Skip g
g 1.7 0.16 3.4 0.32
4.92 0.65
1.92 0.06
(RAE)
mcg mg mg mg mg mg mg
MINERALS
Enter minimum quantity for good and excellent from tab 1. Color code the appropriate cells "good", "excellent" or "N/A" use grey for all 10 Super Foods