Dietary Assessment Game (enter foods into Cronometer, then fill out this chart)

Phyonutrient Servings Day 1 Day 2 Day 3

e.g. a "serving" = 1/2 C. cooked veggies; 1 cup leafy greens, 1 piece medium fruit
Vegetables (non-starchy) 4 6 7.5
Vegetables (starchy) - - -
Fruits (low sugar) 4 1 3.5
Fruits (high sugar) 1 0.5 0.5
Nuts/Seeds (soaked) - - -
Nuts/Seeds (unsoaked) 2 - -
Legumes (soaked) - 1.5 -
Legumes (unsoaked) - - -
Whole Grains (soaked) - 3 2
Whole Grains (unsoaked) 2 - -
Dark Chocolate / Green Tea / Coffee - 1 0.5
Herbs in substantial amounts - - -
Daily Phytonutrient Total (Goal: 9-13) 13 13 13

Hydration: Body weight = __117__ lbs.

Water (Goal: half your body weight in oz. = 940 oz.) 700 oz 1300 oz 1300 oz
Alcohol (5 oz. wine serving contains 16 g alcohol) 0g 0g 0g
Caffeine (8 oz. coffee contains 100-150 mg caffeine) 0 mg 0 mg 0 mg

Omega-3 (EPA/DHA) from diet 1000 mg 2000 mg 900 mg

Omega-3 (EPA/DHA) from supplements 0 mg 0 mg 0 mg
Total Omega-3 (EPA/DHA) aim for ≥2000 mg 1000 mg 2000 mg 900 mg

Probiotic food servings 1 0 0

Probiotic supplements 0 0 0
Microbiome (Goal: 3) 1 0 0

Macros (Goal 20 : 55 : 25 )
Protein 116 g 116 g 124 g
Total Carbs 208 g 193 g 161 g
Fiber (Aim for women 25 g, men 38 g) 38 g 32 g 25 g
Net Carbs 170 g 161 g 136 g

Energy Balance
BMR 1279 kcal 1279 kcal 1279 kcal
Calculated (estimated) TEE or Actual total calorie burn 1759 kcal 1759 kcal 1759 kcal
Calories Consumed 1828 kcal 1719kcal 1801 kcal
Deficit / Excesss (Goal for 1/2 lb/week weight loss = -250 kcal) 69 kcal 40 kcal 44 kcal

You may link to this chart (read-only) at http://bit.ly/ATdietaryAssessment