Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.

net Profile: Alisha Seabert, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Alisha Seabert 5 ft. 3 inches 125.0 lbs. 21 years 22.1 Female Not Pregnant Low Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2149 kcal 45.36 g 236.0 - 341.0 g 46.0 - 81.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g

Carbohydrates

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 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 1.1 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

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

Macronutrient Ranges for Nov 11, 2012, Nov 12, 2012, Nov 13, 2012

Macronutrient Ranges
1,000

Calories

750

500

250

0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 967-1,397 kCal 10%-35% 215-752 kCal 20%-35% 430-752 kCal 0% 0 kCal

Fat Actual Intake

Yours 49% 24% 31% 0% 796 kCal 394 kCal 513 kCal 0 kCal

Alcohol

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

Fat Breakdown for Nov 11, 2012, Nov 12, 2012, Nov 13, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 5% 12% 9% 0% 6% 25% 50% 75% 100%

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

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

Intake vs. Goals for Nov 11, 2012, Nov 12, 2012, Nov 13, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2149 kcal 45.36 g 1,641.73 kcal 98.38 g 76% 217%

236.0 - 341.0 199.12 g g 46.0 - 81.0 g 57.03 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg 9.44 g 21.18 g 15.93 g 0g 139.24 mg 45%

46%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 10.47 g 1.77 g 87% 161%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 36.27 g 90.31 g 145%

Other
Water Alcohol 2.7 L * 1.78 L 0g 66%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 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 1.3 mg 2.09 mg 22.53 mg 2.64 mg 7.4 g 663.71 g 228.67 mg 13.57 g 1,763.21 g 31,955.99 IU 14.64 mg 90% 252% 1,370% 98% 118% 190% 161% 203% 308% 166% 305%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 993.31 mg 12.68 mg 456.28 mg 3,784.47 mg 81% 70% 147% 99%

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 7.5 mg 1,279.69 mg 85% 0% 25% 50% 75% 100% 94%

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

MyPlate Analysis for Nov 11, 2012, Nov 12, 2012, Nov 13, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 7.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.0 oz. eq. 290.0

tips tips tips tips tips

Actual 1.8 oz. eq. 2.2 cup eq. 2 cup eq. 1.3 cup eq. 14.7 oz. eq. 239.1

% Goal 25.1% 73.8% 101.4% 44.4% 244.5% 82.5%

Your results are based on a 2149 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 3.5 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 6.0 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.

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

Intake Spreadsheet for Nov 11, 2012

Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Meal Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks Quantity 0.5 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 3 ounce(s) 2 tablespoon(s) 0.5 cup(s) 1 cup(s) - cup 1 cup(s) 0.5 item(s) - fruit without skin and seeds 3 ounce(s) 1 cup(s) 16 fluid ounce(s) 0.5 cup(s) slices 1 cup(s) chopped 6 item(s) 0.75 cup(s) Melon balls Carb(g) 23 12.18 0 4.04 20.39 4.23 1.35 5.78 0 58.12 0 6.41 11.2 20.58 12.07 179.34 Poly Fat(g) 0 0.09 0.94 13.86 Wt(g) 31 244 85 14 86 243 36 66.84 85.05 328 474 78 156 30 132.75 2,089.64 Fat(g) 1 2.37 2.52 5.9 0.46 3.91 0.07 10.3 6.29 0.46 0 0.14 0.64 5.16 0.19 39.42 Trans Fat(g) 0 0 0 0 Kcal(kcal) 80 102.48 108.8 74.76 113.52 80.19 6.84 111.62 154.7 249.28 0 27.3 54.6 132.9 47.79 1,344.78 Sat Fat(g) 0 1.54 0.67 0.51 0.12 0.5 0.01 1.42 1.16 0.1 0 0.02 0.12 1.02 0.05 7.25 Chol(mg) 0 12.2 35.7 87.85

Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained

Protein(g) 4 8.22 20.08 2.56 7.62 6.95 0.65 1.31 22.95 4.49 0 0.59 3.71 2.64 0.72 86.49 Mono Fat(g) 0.21 0.68 0.67 14.28

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Mono Fat(g) 1.05 0.04 0.95 0.01 6.55 2.29 0 0 0 0.06 1.76 0 14.28 Omega-6(g) 0 0.07 0.05 0.83 0.11 0 0.02 1.12 0 0.2 0 0.07 0.08 1.87 0.03 4.44 Water(L) 0 0.22 0.06 0 0.06 0.23 0.03 0.05 0.05 0.26 0.47 0.07 1.77 Poly Fat(g) 4.02 0.2 2.45 0.03 1.21 2.33 0.2 0 0.07 0.27 1.98 0.08 13.86 Omega-3(g) 0 0.01 0.06 3.19 0.09 0 0 0.08 0.2 0 0 0 0.19 0.11 0.04 3.99 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 10 0 0 3.82 7.48 1.22 0.58 4.55 0 8.2 0 2.34 5.15 3.15 1.06 47.54 Thiamin(mg) 0.38 0.05 0.01 0.23 0.21 0.37 0.01 0.05 0.14 0.18 0 0.05 1.89 Chol(mg) 0 0 0 0 0 39.95 0 0 0 0 0 0 87.85 Sugar(g) 6 12.69 0 0.22 0.94 1 0.4 0.2 0 18.83 0 2.69 2.17 0.11 10.78 56.02 Ribo(mg) 0.43 0.45 0.04 0.02 0.05 0.5 0.03 0.1 0.05 0.15 0 0.03 2.1

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Water(L) 0.14 0 0.12 1.77 Niacin(mg) 5 0.23 4.93 0.43 0.43 0.4 0.14 1.28 8.33 1.76 0 0.5 0.86 1.36 0.55 26.22 Vit C(mg) 6.2 0 0 0.08 0 0 10.8 5.88 1.84 41.98 0 2.81 101.24 0 23.9 194.73 Alpha-T(mg) 0.38 0.02 0.72 0.04 0 10.75 Alcohol(g) 0 0 0 0 Vit B6(mg) 2 0.09 0.18 0.07 0.06 0.12 0.04 0.19 0.19 0.54 0 0.12 0.31 0.05 0.12 4.08 Vit D (ug)(g) 1 2.93 1.7 0 0 2.92 0 0 10.62 0 0 0 0 0 0 19.17 Calcium(mg) 100 305 11.9 35.7 23.22 1,030.69 Thiamin(mg) 0.1 0.06 0.05 1.89 Vit B12(g) 6 1.15 0.99 0 0 2.7 0 0 2.3 0 0 0 0 0 0 13.14 Vit A (RAE)(g) 150.26 141.52 5.1 0 0 0 110.16 4.68 0 2581.36 0 664.56 120.12 0 3.98 3,781.74 Iron(mg) 4.5 0.07 0.82 0.8 1.81 16.02 Ribo(mg) 0.19 0.03 0.02 2.1 Fol (DFE)(g) 681.38 12.2 1.7 12.18 128.14 0 5.04 59.49 0 19.68 0 10.92 168.48 8.4 25.22 1,132.83 Vit A (IU)(IU) 500 478.24 17 0 5.16 503.01 2201.76 98.26 135.99 51627.2 0 13285.7 2414.88 0 66.38 71,333.57 Magn(mg) 100 26.84 28.05 54.88 60.2 531.57

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name KELLOGG'S ALL BRAN Cereal Milk, Low Fat, 1% Tuna, White, Canned in Water, Drained Seeds, Flax or Linseed, Ground Beans, Black, Boiled Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Swiss Chard Avocado, California Salmon, with Butter, Broiled or Baked Potatoes, Sweet, Boiled, Mashed Water, Tap Carrots, Sliced, Boiled, Drained Broccoli, Chopped, Boiled, Drained Crackers, Whole Wheat, Low Sodium Honeydew Melon Alpha-T(mg) 0 0.68 1.32 1.15 3.08 0 0.8 2.26 0.26 0.03 10.75 Potas(mg) 350 366 201.45 113.82 305.3 291.6 136.44 338.88 376.55 754.4 4.74 183.3 457.08 89.1 302.67 4,271.33 Calcium(mg) 301.32 18.36 8.69 14.96 88.56 14.22 23.4 62.4 15 7.97 1,030.69 Zinc(mg) 1.5 1.02 0.41 0.61 0.96 0 0.13 0.45 0.56 0.66 0 0.16 0.7 0.64 0.12 7.93 Iron(mg) 1.12 0.65 0.41 1.02 2.36 0 0.27 1.05 0.92 0.23 16.02 Sodium(mg) 80 107.36 320.45 4.2 0.86 89.91 76.68 5.35 98.6 88.56 14.22 45.24 63.96 74.1 23.9 1,093.38 Magn(mg) 38.88 29.16 19.38 26.86 59.04 4.74 7.8 32.76 29.7 13.27 531.57

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

Intake Spreadsheet for Nov 12, 2012

Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange BUMBLE BEE Sardines in Water Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Quantity 1 item(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) Medium (7 in. to 7 7/8 in. long) 0.5 cup(s) 2 slice(s) 0.5 item(s) - fruit without skin and seeds 1 item(s) Medium (7 in. to 7 7/8 in. long) 16 fluid ounce(s) 1.5 cup(s) 3 ounce(s) 1 cup(s) 16 fluid ounce(s) 8 fluid ounce(s) 1 item(s) - 1 item is 1 can (3.75 oz, drained) 6 item(s) 0.25 cup(s) 1 serving(s) Wt(g) 168.82 488 118 86 26 66.84 118 474 111 85.05 182 490 248 75 Kcal(kcal) 90.98 204.96 105.02 113.52 22.1 111.62 105.02 0 160.95 128.42 118.3 308.7 111.6 120

Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice

Snacks Snacks Snacks

30 32 28 2,826.71 Fat(g) 2.56 4.73 0.39 0.46 0.16 10.3 0.39 0 7.23 2.58 0.27 0.54 76.2

132.9 186.24 190 2,210.34 Sat Fat(g) 0.52 3.09 0.13 0.12 0.04 1.42 0.13 0 2.1 0.72 0.06 0.06 14.66

Protein(g) 12.29 16.45 1.29 7.62 4.76 1.31 1.29 0 7.66 24.65 5.21 0 110.07

Carb(g) 5.18 24.35 26.95 20.39 0.44 5.78 26.95 0 16.79 0 23.82 77.67 286.4

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Juice, Orange BUMBLE BEE Sardines in Water Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange BUMBLE BEE Sardines in Water Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange Protein(g) 1.74 13 2.64 6.19 4 110.07 Mono Fat(g) 1.42 1.35 0.04 0.04 0.04 6.55 0.04 0 3.26 0.88 0.02 0.07 0.09 0 1.76 3.04 2.5 21.09 Omega-6(g) 0.37 0.15 0.05 0.11 0.02 1.12 0.05 0 0.87 0.43 0.1 0.17 0.07 15.86 Carb(g) 25.79 0 20.58 7.7 4 286.4 Poly Fat(g) 0.55 0.17 0.09 0.2 0.02 1.21 0.09 0 1.01 0.56 0.13 0.25 0.1 0 1.98 10.52 0 16.88 Omega-3(g) 0.16 0.02 0.03 0.09 0 0.08 0.03 0 0.09 0.02 0.03 0.08 0.03 0.8 Fat(g) 0.5 7 5.16 15.94 18 76.2 Trans Fat(g) 0.01 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.01 Diet Fiber(g) 0.74 0 3.07 7.48 0 4.55 3.07 0 2.22 0 8.01 0 0.5 38.33 Sat Fat(g) 0.06 2 1.02 1.67 1.5 14.66 Chol(mg) 2.44 24.4 0 0 11.44 0 0 0 115.44 65.49 0 0 0 35 0 0 0 254.21 Sugar(g) 3.71 25.38 14.43 0.94 0.23 0.2 14.43 0 4.42 0 5.68 71.05 20.83 163.29

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name BUMBLE BEE Sardines in Water Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange BUMBLE BEE Sardines in Water Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange BUMBLE BEE Sardines in Water Omega-6(g) 0 1.87 10.49 0 15.86 Water(L) 0.15 0.44 0.09 0.06 0.02 0.05 0.09 0.47 0.08 0.06 0.15 0.41 0.22 0 0 0 0 2.28 Niacin(mg) 0.3 0.45 0.78 0.43 0 1.28 0.78 0 2.42 7.2 1.55 0 0.99 0 19.81 Omega-3(g) 0 0.11 0.02 0 0.8 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.06 0.18 0.43 0.06 0 0.19 0.43 0 0.15 0.28 0.13 0 0.1 0 2.34 Diet Fiber(g) 0 3.15 3.55 2 38.33 Thiamin(mg) 0.03 0.1 0.04 0.21 0 0.05 0.04 0 0.19 0 0.13 0 0.22 0 0.06 0.03 0 1.1 Vit B12(g) 0.23 2.29 0 0 0 0 0 0 0.34 0.2 0 0 0 0 3.07 Sugar(g) 0 0.11 0.87 1 163.29 Ribo(mg) 0.48 0.9 0.09 0.05 0 0.1 0.09 0 0.42 0.1 0.22 0 0.07 0 0.03 0.08 0 2.62 Fol (DFE)(g) 13.94 24.4 23.6 128.14 0 59.49 23.6 0 113.22 2.55 34.58 0 74.4 0 582.16

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange BUMBLE BEE Sardines in Water Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange BUMBLE BEE Sardines in Water Crackers, Whole Wheat, Low Sodium Niacin(mg) 1.36 2.25 0 19.81 Vit C(mg) 5 0 10.27 0 0 5.88 10.27 0 9.77 0 5.82 193.55 124 0 0 0.45 0 365.01 Alpha-T(mg) 0.49 0.05 0.12 0 0 1.32 0.12 0 1.03 0.23 0.69 0.59 0.1 0 0.26 13.34 Vit B6(mg) 0.05 0.26 0 2.34 Vit D (ug)(g) 0.37 5.86 0 0 0 0 0 0 0 0.09 0 0 0 0 0 0 0 6.31 Calcium(mg) 53.06 610 5.9 23.22 3.12 8.69 5.9 14.22 67.71 11.06 45.5 14.7 27.28 100 15 1,047.76 Vit B12(g) 0 0 0 3.07 Vit A (RAE)(g) 0 283.04 3.54 0 0 4.68 3.54 0 198.69 5.1 389.48 0 24.8 0 0 0 0 912.87 Iron(mg) 0.3 0.15 0.31 1.81 0.35 0.41 0.31 0 1.99 0.75 1.49 0.34 0.5 0.36 0.92 11.91 Fol (DFE)(g) 8.4 75.84 0 582.16 Vit A (IU)(IU) 246.56 956.48 75.52 5.16 0 98.26 75.52 0 2326.37 16.16 7784.14 14.7 496 0 0 2.88 0 12,097.75 Magn(mg) 19.76 53.68 31.86 60.2 9.36 19.38 31.86 4.74 39.96 20.41 40.04 4.9 27.28 0 29.7 434.42

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Omelet, Egg Whites Milk, Low Fat, 1% Banana Beans, Black, Boiled OSCAR MAYER Chicken Breast, Oven Roasted, Fat Free Avocado, California Banana Water, Tap Salad, Spinach, No Dressing, Made w/ Cheese or Eggs Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Vegetables, Mixed, Frozen, Boiled, Drained Drink, Cranberry Apple Juice Juice, Orange BUMBLE BEE Sardines in Water Crackers, Whole Wheat, Low Sodium Seeds, Sunflower Kernels, Dry Roasted BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Alpha-T(mg) 8.35 0 13.34 Potas(mg) 300.52 732 422.44 305.3 82.16 338.88 422.44 4.74 346.32 159.04 307.58 83.3 496 0 89.1 272 0 4,361.82 Calcium(mg) 22.4 20 1,047.76 Zinc(mg) 0.26 2.05 0.18 0.96 0.16 0.45 0.18 0 0.82 0.82 0.89 0.1 0.12 0 0.64 1.69 0 9.34 Iron(mg) 1.22 0.72 11.91 Sodium(mg) 472.33 214.72 1.18 0.86 322.92 5.35 1.18 14.22 340.77 53.58 63.7 9.8 2.48 340 74.1 0.96 0 1,918.15 Magn(mg) 41.28 0 434.42

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

Intake Spreadsheet for Nov 13, 2012

Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Quantity 0.5 cup(s) 8 ounce(s) - 1 Serving Per Container 1 item(s) Medium (7 in. to 7 7/8 in. long) 1 cup(s) - cup 8 item(s) - 2 3/4 in. long 3 ounce(s) 16 fluid ounce(s) 3 ounce(s) 0.5 cup(s) 1 cup(s) Chopped 0.5 cup(s) 6 item(s) 0.75 cup(s) Melon balls Carb(g) 10.51 9.33 26.95 4.23 6.59 0 0 0 20.71 6.04 14.63 20.58 12.07 131.63 Poly Fat(g) 0.11 0 0.09 2.45 0.05 17.04 Wt(g) 72.5 226.67 118 243 80 85 474 85.05 82.5 91 69 30 132.75 1,789.47 Fat(g) 0.24 0 0.39 3.91 0.1 2.52 0 6.29 0.41 0.34 35.91 5.16 0.19 55.47 Trans Fat(g) 0 0 0 0 0 0.01 Kcal(kcal) 41.33 133.33 105.02 80.19 28 108.8 0 154.7 96.53 30.94 410.55 132.9 47.79 1,370.07 Sat Fat(g) 0.02 0 0.13 0.5 0.02 0.67 0 1.16 0.01 0.04 2.78 1.02 0.05 6.4 Chol(mg) 0 0 0 0 0 75.65

Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby

Protein(g) 0.54 24 1.29 6.95 0.51 20.08 0 22.95 1.8 2.57 14.53 2.64 0.72 98.56 Mono Fat(g) 0.03 0 0.04 0.95 0.01 28.17

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name Blueberries Mono Fat(g) 0.67 0 2.29 0.06 0.01 22.34 1.76 0 28.17 Omega-6(g) 0.06 0 0.05 0 0.05 0.05 0 0 0.01 0.02 8.96 1.87 0.03 11.1 Water(L) 0.06 0 0.09 0.23 0.07 0.06 0.47 0.05 0.06 0.08 0 0 0.12 1.3 Niacin(mg) 0.3 21.57 Poly Fat(g) 0.94 0 2.33 0.01 0.03 8.97 1.98 0.08 17.04 Omega-3(g) 0.04 0 0.03 0 0.01 0.06 0 0.2 0 0.02 0.01 0.11 0.04 0.53 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.04 1.5 Trans Fat(g) 0 0 0 0 0 0.01 0 0 0.01 Diet Fiber(g) 1.74 0 3.07 1.22 2.32 0 0 0 0.5 2.37 7.52 3.15 1.06 22.94 Thiamin(mg) 0.03 0 0.04 0.37 0.02 0.01 0 0.14 0.06 0.06 0.06 0.06 0.05 0.9 Vit B12(g) 0 6 Chol(mg) 35.7 0 39.95 0 0 0 0 0 75.65 Sugar(g) 7.22 9.33 14.43 1 3.81 0 0 0 0 1.55 3.4 0.11 10.78 51.63 Ribo(mg) 0.03 0 0.09 0.5 0.03 0.04 0 0.05 0.01 0.11 0.67 0.03 0.02 1.56 Fol (DFE)(g) 4.35 276.12

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Niacin(mg) 0 0.78 0.4 0.44 4.93 0 8.33 1.43 0.58 2.45 1.36 0.55 21.57 Vit C(mg) 7.03 0 10.27 0 2.08 0 0 1.84 0 81.17 0 0 23.9 126.28 Alpha-T(mg) 0.41 0 0.12 0 0 0.72 0 1.15 0.01 0.71 16.42 0.26 19.83 Vit B6(mg) 0 0.43 0.12 0.08 0.18 0 0.19 0.04 0.16 0.09 0.05 0.12 1.5 Vit D (ug)(g) 0 0 0 2.92 0 1.7 0 10.62 0 0 0 0 0 15.24 Calcium(mg) 4.35 266.67 5.9 301.32 25.6 11.9 14.22 14.96 6.6 42.77 184.23 15 901.48 Vit B12(g) 0 0 2.7 0 0.99 0 2.3 0 0 0 0 0 6 Vit A (RAE)(g) 2.17 0 3.54 0 552 5.1 0 0 0 28.21 0 0 3.98 595.01 Iron(mg) 0.2 0 0.31 1.12 0.71 0.82 0 1.02 1.46 0.66 2.64 0.92 10.1 Fol (DFE)(g) 0 23.6 0 21.6 1.7 0 0 97.35 57.33 36.57 8.4 25.22 276.12 Vit A (IU)(IU) 39.15 0 75.52 503.01 11032 17 0 135.99 0 566.93 0.69 0 66.38 12,436.66 Magn(mg) 4.35 0 31.86 38.88 8 28.05 4.74 26.86 4.12 19.11 193.89 29.7 402.84

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average Item Name Honeydew Melon Item Name Blueberries CHOBANI Yogurt, Greek, Plain Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Carrots, Baby Tuna, White, Canned in Water, Drained Water, Tap Salmon, with Butter, Broiled or Baked Rice, White, Long Grain, Enriched, Instant, Boiled Broccoli Almonds, Dry Roasted, without Salt Added Crackers, Whole Wheat, Low Sodium Honeydew Melon Alpha-T(mg) 0.03 19.83 Potas(mg) 55.83 0 422.44 291.6 189.6 201.45 4.74 376.55 7.43 287.56 491.28 89.1 302.67 2,720.24 Calcium(mg) 7.97 901.48 Zinc(mg) 0.12 0 0.18 0 0.14 0.41 0 0.56 0.4 0.37 2.28 0.64 0.12 5.22 Iron(mg) 0.23 10.1 Sodium(mg) 0.73 106.67 1.18 89.91 62.4 320.45 14.22 98.6 3.3 30.03 2.07 74.1 23.9 827.55 Magn(mg) 13.27 402.84

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Nov 24, 2012 Alisha Seabert, ashorsecrazy@prodigy.net Profile: Alisha Seabert, 3 Day Average

Energy Balance for Nov 11, 2012, Nov 12, 2012, Nov 13, 2012
Date Nov 11, 2012 Nov 12, 2012 Nov 13, 2012 Total: kCal Consumed 1346 2211 1371 4928 kCal Burned 1496 1496 1496 4488 Net kCal -150 715 -125 440

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2149 1643 1496 147

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