WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE

PROTEIN

LIPIDS

FLUIDS

ACTIVITY

Cut out fast food from diet

Aim for 3oz a day to

incrase the likelihood of
meeting the DRI goals

Cut out fast food

INCREASE WATER INTAKE

Start small. Park farther

away or take the stairs

Limit refined foods "white

bread"

Mix it up. Add more lean

meats, fish, beans and
milk

Cut down on sugary

beverages

Cut down on sugary

beverages

Slowly increase the

number of days a week I
exercise.

Add more complex

carbohydrates

Get quality PRO.

Immportant for immunity.

Cut out "bad fats" Choose

more MUFA OR PUFA as
alternative

Step down from soda to

tea until I mainly drink
water

Slowly increase the

amount of physical
activity and repititions

Choose more whole foods

Don't add to much PRO.

Keep it BALANCED.

Use more portion control

to reduce the risk of
consuming excess bad
fats

Increase milk intake

Substitute small errands

with riding my bike

Try to get more CHO from

fiber less from sugar

Plan one meal a day that

aims at fufilling
requirements for the day.

Eat more whole foods to

decrease the risk of high
fattening foods.

Try drinking a glass of

water when I feel hungry

Be more versitile. Muscle

confusion

DRI QUANTIFIED
DRI GOALS
NUTRIENT

Water
Kcals

Unit

RDA/AI
A

EXCELLENT
GOOD SOURCE
SOURCE
10-19%
20%
(COLUMN=10%) (COLUMN=20%)
B=A*.1
C=A*.2

2.7

0.27

0.54

Kcal

2551

255.1

510.2

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated
EFA: n-6
EFA: n-3

4536

453.6

907.2

406

40.6

81.2

25

2.5

97

SKIP

25

SKIP

12

1.2

2.4

1.1

0.11

0.22

0.11

0.22

0.11

0.22

1.4

2.8

0.13

0.26

0.24

0.48

40

80

7.5

15

1.5

mg
mg
mg
mg
mcg
mcg
mg
mcg

VITAMINS
1.1
1.1
14
1.3
2.4
400
75
15

(RAE)

mcg

700

70

140

Vitamin E

mcg

15

1.5

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

MINERALS
Calcium

mg

1000

100

200

Iron

mg

18

1.8

3.6

Magnesium

mg

310

31

62

Potassium

mg

4700

470

940

Zinc
Sodium

mg

0.8

1.6

mg

1500

SKIP

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS

NUTRIENT

Water
Kcals

UNIT

WB1 3-day Analysis

Intake vs.
Goal (%)

RDA/AI

UL

Intake

2.7

NA

1.58

59

Kcals

2551

NA

1161.93

46

Deficient
<80%
Excess
>120%

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

4536

NA

52.34

115

406

NA

177.22

44

50

NA

10.15

41

97

NA

28.97

30

Saturated

25

NA

7.23

29

EFA: n-6
EFA: n-3

12

NA

0.42

1.1

NA

0.012

11

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

NA

0.46

42

1.1

NA

0.31

28

14

35

5.63

40

1.3

100

0.38

29

2.4

NA

0.97

40

400

1000

146.11

37

75

2000

174.74

233

15

4000

3.8

25

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

VITAMINS

(RAE)

mcg

700

3000

1125.32

Vitamin E

mcg

15

1000

0.87

Calcium

mg

1000

2500

295.9

30

Iron

mg

18

45

6.58

37

Magnesium

mg

310

350

80.77

26

Potassium

mg

4700

NA

1440.11

31

Zinc

mg

40

1.89

24

MINERALS

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS

NUTRIENT

Sodium

UNIT

mg

WB1 3-day Analysis

RDA/AI

UL

Intake

1500

2300

1626.11

Intake vs.
Goal (%)
Deficient
<80%
Excess
>120%

108

PERFECT PLAN ANALYSIS

DRI GOALS

NUTRIENT

Water
Kcals

Unit

WB1 3-day Analysis

Intake
A
RDA/AI

UL

Intake vs.
Goal (%)
B

WB4 3-day

Intake
C

Intake vs.
Goal (%)
D

WB1 vs WB4

Intake
E=(A-C)

Intake vs.
Goal (%)
F=(B-D)

Deficient
<70%

Forgivable
deficient

Overcame
deficiency

Excess
>120%

Forgivable
excessive

Overcame
excess

2.7

NA

1.58

59

1.78

66

-0.2

-7

Kcals

2551

NA

1161.93

46

1641.73

76

-479.8

-30

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

4536

NA

52.34

115

98.38

217

-46.04

-102

406

NA

177.22

44

199.12

171

-21.9

-127

50

NA

10.15

41

36.27

145

-26.12

-104

97

NA

28.97

30

57.03

70

-28.06

-40

Saturated

25

NA

7.23

29

9.44

45

-2.21

-16

EFA: n-6
EFA: n-3

12

NA

0.42

10.47

87

-10.05

-83

1.1

NA

0.012

11

1.77

161

-1.758

-150

-76

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

NA

0.46

42

1.3

118

-0.84

1.1

NA

0.31

28

2.09

190

-1.78

14

35

5.63

40

22.53

161

-16.9

-121

1.3

100

0.38

29

2.64

203

-2.26

-174

2.4

NA

0.97

40

7.4

308

-6.43

-268

400

1000

146.11

37

663.71

166

-517.6

-129

75

2000

174.74

233

228.67

305

-53.93

-72

15

4000

3.8

25

13.57

90

-9.77

-65

(RAE)

mcg

700

3000

1125.32

31955.99

252

-30830.67

-247

Vitamin E

mcg

15

1000

0.87

14.64

98

-13.77

-92

MINERALS

PERFECT PLAN ANALYSIS

DRI GOALS

Calcium
NUTRIENT
Iron

mg
#REF!
Unit
RDA/AI
mg
#REF!

WB1 3-day Analysis

WB4 3-day

WB1 vs WB4

Intake

Intake vs.
Goal (%)

Intake

Intake vs.
Goal (%)

Intake

Intake vs.
Goal (%)

2500

295.9

30

993.31

99

-697.41

-69

UL
45

6.58

37

12.68

70

-6.1

-33

Magnesium

mg

#REF!

350

80.77

26

456.28

147

-375.51

-121

Potassium

mg

#REF!

NA

1440.11

31

3784.47

81

-2344.36

-50

Zinc
Sodium

mg
mg

#REF!

40
2300

1.89
1626.11

24
108

7.5
1279.69

94
85

-5.61
346.42

-70
23

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and
Intake vs. Goal (column B)

SUPER FOODS MEAL PLAN USAGE

List Super Food

Portion Size

10

Almonds

Avocado

Chicken

Swiss chard

water

blueberries

beans

salmon

egg whites

sweet
potato

0.5 cup

0.5 ea

3 oz

1 cup

8 oz

0.5 cup

1 cup

3 oz

2 ea

1 cup

DAY 1
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0

1.0

1.0
1.0

1.0

1.0

DAY 2
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0
1.0

1.0

1.0

1.0

DAY 3
Breakfast
Lunch
Dinner
Snack 1
Snack 2

Total Used

1.0
1.0
1.0
1.0

1.0

2.0

2.0

1.0

3.0

1.0

1.0

2.0

1.0

1.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at
least once.

SUPER FOODS MEAL PLAN USAGE

List Super Food

10

Almonds

Avocado

Chicken

Swiss chard

water

blueberries

beans

salmon

egg whites

sweet
potato

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at
0.5 ea
3 oz
1 cup
8 oz
0.5 cup
1 cup
3 oz
2 ea
1 cup
Portion Size 0.5 cup
least once.

SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size

10

Almonds

Avocado

Chicken

Swiss
chard

water

blueberrie
s

beans

salmon

egg
whites

sweet
potato

0.5 cup

0.5 ea

3 oz

1 cup

8 oz

0.5 cup

1 cup

3 oz

2 ea

1 cup

QUANTITY

NUTRIENT

Unit

Good

Excellen
t

0.27

0.54

Water
Kcals

PROTEIN
CHO
Fiber
LIPIDS

453.6

14.53

40.6

2.5

0.06

0.03

0.47

0.06

0.06

0.05

0.15

0.26

128.42

6.84

41.33

113.52

154.7

90.98

249.28

1.31

0.72

0.65

0.54

7.62

22.95

12.29

4.49

14.63

5.78

1.35

10.51

20.39

5.18

58.12

7.52

4.55

0.58

1.74

7.48

0.74

8.2

Skip

35.91

10.3

2.58

0.07

0.24

0.46

6.29

2.56

0.46

Skip

2.78

1.42

0.72

0.01

0.02

0.12

1.16

0.52

0.1

Skip

Saturated

EFA: n-6
EFA: n-3

0.05

0
410.55

MACRONUTRIENTS

1.2

2.4

8.96

1.12

0.43

0.02

0.06

0.11

0.37

0.2

0.11

0.22

0.01

0.08

0.2

0.04

0.09

0.2

0.16

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

(RAE)

mg
mg
mg
mg
mcg
mcg
mg
mcg

0.11

0.22

0.06

0.05

0.01

0.03

0.21

0.14

0.03

0.18

0.11

0.22

0.67

0.1

0.1

0.03

0.03

0.05

0.05

0.48

0.15

1.4

2.8

2.45

1.28

7.2

0.14

0.3

0.43

8.33

0.3

1.76

0.13

0.26

0.09

0.19

0.28

0.04

0.04

0.06

0.19

0.06

0.54

0.24

0.48

0.2

2.3

0.23

40

80

36.57

59.49

2.55

5.04

4.35

128.14

13.94

19.68

7.5

15

5.88

10.8

7.03

1.84

41.98

1.5

0.09

10.62

0.37

mcg

70

140

4.68

5.1

10.16

2.17

2581.4

SUPER FOODS NUTRITION PROFILE

1

10

MINERALS
Calcium

mg

100

200

184.23

8.69

11.06

18.36

14.22

4.35

23.22

14.96

53.06

88.56

Iron

mg

1.8

3.6

2.64

0.41

0.75

0.65

0.2

1.81

1.02

0.3

2.36

Magnesium

mg

31

62

193.89

19.38

20.41

29.16

4.74

4.35

60.2

26.86

19.76

59.04

Potassium

mg

470

940

491.28

338.88

159.04

136.44

4.74

55.83

305.3

376.55

300.52

754.4

Zinc
Sodium

mg
mg

0.8

1.6

2.28
2.07

0.45
5.35

0.82
53.58

0.13
76.68

0
14.22

0.12
0.73

0.96
0.86

0.56
98.6

0.26
472.33

0.66
88.56

Skip

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