3 day diet analysis

DA Plus 10 Page: 1

Nov 19, 2012

Kieona Wilford, [email protected]

Profile: Coryn Walker, 3 Day Average

DRI Goals

Profile

Active Profile: Coryn Walker

Height: 5 ft. 4 inches

Weight: 143.0 lbs.

Age: 19 years

BMI: 24.5

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Active

Smoker: No

Strict Vegetarian/Vegan: No

Nutrient DRI

Energy

Kilocalories 2507 kcal

Protein 51.89 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate 281.0 - 406.0 g

Fat, Total 55.0 - 97.0 g No recommendation

Fat

Saturated Fat < 25 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < 300 mg Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic 12 g

Omega-3 Linolenic 1.1 g

Carbohydrates

DA Plus 10 Page: 2

Nov 19, 2012



Nutrient DRI

Dietary Fiber, Total 25 g

Sugar, Total * No recommendation

Other

Water 2.7 L

Alcohol * No recommendation

Vitamins

Thiamin 1.1 mg

Riboflavin 1.1 mg

Niacin 14 mg

Vitamin B6 1.3 mg

Vitamin B12 2.4 µg

Folate (DFE) 400 µg

Vitamin C 75 mg

Vitamin D (ug) 15 µg DRI Adequate Intake

Vitamin A (RAE) 700 µg

Vitamin A (IU) 2333 IU

Alpha-Tocopherol 15 mg

Minerals

Calcium 1000 mg DRI Adequate Intake

Iron 18 mg

Magnesium 310 mg

Potassium 4700 mg DRI Adequate Intake

Zinc 8 mg

Sodium 1500 mg DRI Adequate Intake

Macronutrient Ranges

Recommended Actual Intake

Carbs Protein Fat Alcohol0

250

500

750

1,000

1,250

Cal

ori

es

DA Plus 10 Page: 3

Nov 19, 2012



Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Recommended YoursCarbs 45%-65% 1,128-1,630 kCal 58% 1,351 kCalProtein 10%-35% 251-877 kCal 21% 489 kCalFats 20%-35% 501-877 kCal 26% 608 kCalAlcohol 0% 0 kCal 0% 0 kCal

DA Plus 10 Page: 4

Nov 19, 2012



Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Source of Fat 0% 25% 50% 75% 100%

Saturated Fat 6%

Monounsaturated Fat 8%

Polyunsaturated Fat 7%

Trans Fatty Acid 0%

Unspecified 4%

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

DA Plus 10 Page: 5

Nov 19, 2012



Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Nutrient DRI Intake 0% 25% 50% 75% 100%

EnergyKilocalories 2507 kcal 2,347.13 kcal 94%

Protein 51.89 g 122.23 g 236%

Carbohydrate 281.0 - 406.0g

337.85 g

Fat, Total 55.0 - 97.0 g 67.6 g

FatSaturated Fat < 25 g 16.16 g 65%

Monounsaturated Fat * 21.19 g

Polyunsaturated Fat * 18.98 g

Trans Fatty Acid * 0.01 g

Cholesterol < 300 mg 388.14 mg 129%

Essential Fatty AcidsOmega-6 Linoleic 12 g 16.31 g 136%

Omega-3 Linolenic 1.1 g 1.33 g 121%

CarbohydratesDietary Fiber, Total 25 g 50.6 g 202%

Sugar, Total * 135.18 g

OtherWater 2.7 L 2.66 L 98%

Alcohol * 0 g

VitaminsThiamin 1.1 mg 2.68 mg 244%

Riboflavin 1.1 mg 2.69 mg 244%

Niacin 14 mg 31.31 mg 224%

Vitamin B6 1.3 mg 3.47 mg 267%

Vitamin B12 2.4 µg 5.97 µg 249%

Folate (DFE) 400 µg 814.17 µg 204%

Vitamin C 75 mg 491.01 mg 655%

Vitamin D (ug) 15 µg 2.14 µg 14%

Vitamin A (RAE) 700 µg 959.5 µg 137%

Vitamin A (IU) 2333 IU 17,379.53 IU 745%

Alpha-Tocopherol 15 mg 21.47 mg 143%

MineralsCalcium 1000 mg 1,176.31 mg 118%

Iron 18 mg 21.08 mg 117%

Magnesium 310 mg 664.84 mg 214%

Potassium 4700 mg 5,433.55 mg 116%

DA Plus 10 Page: 6

Nov 19, 2012



Nutrient DRI Intake 0% 25% 50% 75% 100%

Zinc 8 mg 14.71 mg 184%

Sodium 1500 mg 2,359.61 mg 157%

DA Plus 10 Page: 7

Nov 19, 2012



MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Goal* Actual % Goal

Grains 9.0 oz. eq. tips 6.6 oz. eq. 73.3%

Vegetables 3.5 cup eq. tips 4.1 cup eq. 117.5%

Fruits 2.0 cup eq. tips 4.8 cup eq. 240.1%

Dairy 3.0 cup eq. tips 1.8 cup eq. 60.6%

Protein Foods 6.5 oz. eq. tips 9.8 oz. eq. 150.9%

Empty Calories 410.0 365 89%

Your results are based on a 2507 calorie pattern.

Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. wholegrains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 2.0 cups weeklyOrange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weeklyStarchy Vegetables = 2.5 cups weeklyOther Vegetables = 5.5 cups weekly

Oils: Aim for 8.0 teaspoons of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200per day. If Diet Analysis Plus recommends more than 3,200 calories perday for you, talk to your instructor for guidance on how to use MyPlate.

**CAUTION!Recipes are not included on the MyPlate Report, as platevalues for these cannot be calculated.

http://www.choosemyplate.gov/foodgroups/grains.html

http://www.choosemyplate.gov/foodgroups/grains_tips.html

http://www.choosemyplate.gov/foodgroups/vegetables.html

http://www.choosemyplate.gov/foodgroups/vegetables_tips.html

http://www.choosemyplate.gov/foodgroups/fruits.html

http://www.choosemyplate.gov/foodgroups/fruits_tips.html

http://www.choosemyplate.gov/foodgroups/dairy.html

http://www.choosemyplate.gov/foodgroups/dairy_tips.html

http://www.choosemyplate.gov/foodgroups/proteinfoods.html

http://www.choosemyplate.gov/foodgroups/proteinfoods_tips.html

http://www.choosemyplate.gov/foodgroups/emptycalories.html

http://www.choosemyplate.gov/professionals/pdf_food_intake.html



http://www.choosemyplate.gov/foodgroups/vegetables.html

http://www.choosemyplate.gov/foodgroups/oils.html

DA Plus 10 Page: 8

Nov 19, 2012



Intake Spreadsheet for Nov 01, 2012 Item Name Meal Quantity Wt(g) Kcal(kcal)Bagel, Wheat Breakfast 1.5 item(s) - 1

item is 1 bagel147 367.5

Eggs, Scrambled Breakfast 0.5 cup(s) 108.36 155.85Orange Sections Breakfast 0.75 cup(s) -

sections135 63.45

Water, Tap Breakfast 12 fluid ounce(s) 355.5 0Cereal, Granola, Prepared Breakfast 0.8 cup(s) 97.6 477.26Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

Breakfast 2 cup(s) 490 308.7

Blackberries Breakfast 1 cup(s) 144 61.92Grapes, Red or Green Lunch 2 cup(s) -

Seedless302 208.38

YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

Lunch 1 item(s) - 1item is 1 bottle

236 90

Quesadilla, Cheese Lunch 1 item(s) 54 189.54Avocado, California Lunch 0.5 item(s) - fruit

without skin andseeds

66.84 111.62

Water, Tap Lunch 8 fluid ounce(s) 237 0Salmon, Atlantic, Wild, Raw Dinner 5 ounce(s) 141.74 201.26Juice, Pomegranate, Bottled Dinner 8 fluid ounce(s) 251.2 135.65Water, Tap Dinner 8 fluid ounce(s) 237 0Cantaloupe Dinner 1 cup(s) - cubes 160 54.4Beet Greens, Boiled, Drained Dinner 1 cup(s) - 1 in.

pieces144 38.88

Water, Tap Snacks 14 fluid ounce(s) 414.75 03,721.99 2,464.43

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Bagel, Wheat 14.99 71.87 2.25 0Eggs, Scrambled 13.05 1.52 10.84 3.25Orange Sections 1.27 15.86 0.16 0.02Water, Tap 0 0 0 0Cereal, Granola, Prepared 14.49 51.97 23.48 3.96Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

25.73 34.5 7.59 4.9

Blackberries 2 13.84 0.71 0.02Grapes, Red or Green 2.17 54.66 0.48 0.16YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

6 18 0 0

Quesadilla, Cheese 7.73 15.28 10.77 5.24Avocado, California 1.31 5.78 10.3 1.42Water, Tap 0 0 0 0Salmon, Atlantic, Wild, Raw 28.12 0 8.99 1.39Juice, Pomegranate, Bottled 0.38 32.98 0.73 0.19Water, Tap 0 0 0 0Cantaloupe 1.34 13.06 0.3 0.08

122.29 337.17 76.9 20.69

DA Plus 10 Page: 9

Nov 19, 2012



Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Beet Greens, Boiled, Drained 3.7 7.86 0.29 0.04Water, Tap 0 0 0 0

122.29 337.17 76.9 20.69Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)Bagel, Wheat 0.43 1.38 0 0Eggs, Scrambled 4.32 1.57 0 422.41Orange Sections 0.03 0.03 0 0Water, Tap 0 0 0 0Cereal, Granola, Prepared 9.3 9 0 0Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

2.09 0.22 0 29.4

Blackberries 0.07 0.4 0 0Grapes, Red or Green 0.02 0.14 0 0YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

0 0 0 5

Quesadilla, Cheese 3.61 1.34 0 22.68Avocado, California 6.55 1.21 0 0Water, Tap 0 0 0 0Salmon, Atlantic, Wild, Raw 2.98 3.6 0 77.95Juice, Pomegranate, Bottled 0.15 0.13 0 0Water, Tap 0 0 0 0Cantaloupe 0 0.13 0 0Beet Greens, Boiled, Drained 0.05 0.1 0 0Water, Tap 0 0 0 0

29.6 19.25 0 557.45Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)Bagel, Wheat 1.26 0.11 6.03 9Eggs, Scrambled 1.35 0.04 0 1.52Orange Sections 0.02 0.01 3.24 12.62Water, Tap 0 0 0 0Cereal, Granola, Prepared 8.39 0.61 8.78 19.52Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

0.15 0.06 0 34.5

Blackberries 0.27 0.14 7.63 7.03Grapes, Red or Green 0.11 0.03 2.72 46.75YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

0 0 3 9

Quesadilla, Cheese 1.15 0.19 0.97 0.25Avocado, California 1.12 0.08 4.55 0.2Water, Tap 0 0 0 0Salmon, Atlantic, Wild, Raw 0.24 0.42 0 0Juice, Pomegranate, Bottled 0.13 0 0.25 31.78Water, Tap 0 0 0 0Cantaloupe 0.06 0.07 1.44 12.58Beet Greens, Boiled, Drained 0.09 0.01 4.18 0.86Water, Tap 0 0 0 0

14.34 1.77 42.79 185.6

DA Plus 10 Page: 10

Nov 19, 2012



Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Bagel, Wheat 0.06 0 0.59 0.31Eggs, Scrambled 0.08 0 0.07 0.48Orange Sections 0.12 0 0.12 0.05Water, Tap 0.36 0 0 0Cereal, Granola, Prepared 0.01 0 0.72 0.28Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

0.42 0 0.22 1.05

Blackberries 0.13 0 0.03 0.04Grapes, Red or Green 0.24 0 0.21 0.21YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

0 0 0 0

Quesadilla, Cheese 0.02 0 0.11 0.15Avocado, California 0.05 0 0.05 0.1Water, Tap 0.24 0 0 0Salmon, Atlantic, Wild, Raw 0.1 0 0.32 0.54Juice, Pomegranate, Bottled 0.22 0 0.04 0.04Water, Tap 0.24 0 0 0Cantaloupe 0.14 0 0.07 0.03Beet Greens, Boiled, Drained 0.13 0 0.17 0.42Water, Tap 0.41 0 0 0

2.94 0 2.7 3.69Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Bagel, Wheat 4.95 0.22 0 158.76Eggs, Scrambled 0.08 0.14 1.17 47.65Orange Sections 0.38 0.08 0 40.5Water, Tap 0 0 0 0Cereal, Granola, Prepared 2.09 0.29 0 80.03Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

0.56 0.24 2.74 53.9

Blackberries 0.93 0.04 0 36Grapes, Red or Green 0.57 0.26 0 6.04YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

0 0 0 0

Quesadilla, Cheese 0.9 0.03 0 32.4Avocado, California 1.28 0.19 0 59.49Water, Tap 0 0 0 0Salmon, Atlantic, Wild, Raw 11.14 1.16 4.51 35.43Juice, Pomegranate, Bottled 0.59 0.1 0 60.29Water, Tap 0 0 0 0Cantaloupe 1.17 0.12 0 33.6Beet Greens, Boiled, Drained 0.72 0.19 0 20.16Water, Tap 0 0 0 0

25.36 3.05 8.42 664.25Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Bagel, Wheat 0 0 0 0Eggs, Scrambled 0 1.46 0 556.54

219.9 3.59 1,011.25 19,160.63

DA Plus 10 Page: 11

Nov 19, 2012



Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Orange Sections 71.82 0 14.85 303.75Water, Tap 0 0 0 0Cereal, Granola, Prepared 1.17 0 0.98 18.54Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

3.92 0.12 68.6 249.9

Blackberries 30.24 0 15.84 308.16Grapes, Red or Green 9.66 0 9.06 199.32YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

0 2 0 750

Quesadilla, Cheese 2.38 0 58.32 186.5Avocado, California 5.88 0 4.68 98.26Water, Tap 0 0 0 0Salmon, Atlantic, Wild, Raw 0 0 17.01 56.69Juice, Pomegranate, Bottled 0.25 0 0 0Water, Tap 0 0 0 0Cantaloupe 58.72 0 270.4 5411.2Beet Greens, Boiled, Drained 35.86 0 551.52 11021.76Water, Tap 0 0 0 0

219.9 3.59 1,011.25 19,160.63Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Bagel, Wheat 0.47 29.4 4.06 74.97Eggs, Scrambled 1.1 71.34 1.83 13.63Orange Sections 0.24 54 0.14 13.5Water, Tap 0 10.67 0 3.55Cereal, Granola, Prepared 10.84 76.13 4.13 170.8Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

0.15 896.7 0.39 83.3

Blackberries 1.68 41.76 0.89 28.8Grapes, Red or Green 0.57 30.2 1.09 21.14YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

0 200 0 0

Quesadilla, Cheese 0.43 189.54 1.04 13.5Avocado, California 1.32 8.69 0.41 19.38Water, Tap 0 7.11 0 2.37Salmon, Atlantic, Wild, Raw 0 17.01 1.13 41.1Juice, Pomegranate, Bottled 0.95 27.63 0.25 17.58Water, Tap 0 7.11 0 2.37Cantaloupe 0.08 14.4 0.34 19.2Beet Greens, Boiled, Drained 2.61 164.16 2.74 97.92Water, Tap 0 12.44 0 4.15

20.45 1,858.28 18.43 627.28Item Name Potas(mg) Zinc(mg) Sodium(mg)Bagel, Wheat 242.55 1.62 645.33Eggs, Scrambled 157.19 1.17 435.63Orange Sections 244.35 0.09 0Water, Tap 3.55 0 10.67

6,782.99 15.62 2,545.39

DA Plus 10 Page: 12

Nov 19, 2012



Item Name Potas(mg) Zinc(mg) Sodium(mg)Cereal, Granola, Prepared 527.04 3.93 24.4Yogurt, Plain, Low Fat (12 grams protein per 8ounces)

1146.6 4.36 343

Blackberries 233.28 0.76 1.44Grapes, Red or Green 576.82 0.21 6.04YOPLAIT Smoothie, Yogurt, StrawberryBanana, Light

260 0 120

Quesadilla, Cheese 75.6 0.87 469.26Avocado, California 338.88 0.45 5.35Water, Tap 2.37 0 7.11Salmon, Atlantic, Wild, Raw 694.51 0.91 62.36Juice, Pomegranate, Bottled 537.57 0.23 22.61Water, Tap 2.37 0 7.11Cantaloupe 427.2 0.29 25.6Beet Greens, Boiled, Drained 1308.96 0.72 347.04Water, Tap 4.15 0 12.44

6,782.99 15.62 2,545.39

DA Plus 10 Page: 13

Nov 19, 2012



Intake Spreadsheet for Nov 02, 2012 Item Name Meal Quantity Wt(g) Kcal(kcal)Strawberries Breakfast 2 cup(s) - Whole 288 92.16Water, Tap Breakfast 8 fluid ounce(s) 237 0HARVEY'S Toast, Whole Wheat Breakfast 4 slice(s) 142 340Milk, Fat Free, without Added Vitamin A Breakfast 8 fluid ounce(s) 245 83.3Blueberries Breakfast 1 cup(s) 145 82.65Spinach, Chopped, Raw Lunch 3 cup(s) 90 20.7Nuts, Walnut, Black or American, Chopped,Dried

Lunch 0.25 cup(s) -chopped

31.25 193.12

Pear Lunch 1 item(s) -Medium, approx

2 1/2 per lb

166 96.28

WALDEN FARMS Calorie Free Honey DijonVinaigrette

Lunch 4 tablespoon(s) 60 0

Water, Tap Lunch 8 fluid ounce(s) 237 0BARILLA Pasta, Medium Shells, Whole Grain,Dry

Lunch 3 ounce(s) - 2oz dry

84 300

GILROY FOODS CONTROLLED MOISTUREGreen Bell Peppers, All Cuts

Dinner 100 gram(s) 100 43.33

Pepper, Bell or Sweet, Red Dinner 1 cup(s) -Chopped

149 46.19

Beef, Steak, Separable Lean, Fried Dinner 3 ounce(s) 85.05 195.5Rice, Brown, Long Grain, Cooked Dinner 1 cup(s) 195 216.45Broccoli Dinner 2 cup(s) -

Chopped182 61.88

Water, Tap Dinner 13 fluid ounce(s) 385.12 0Beans, Black, Dry Dinner 0.5 cup(s) 93.27 318.05Granola Bar, Hard, Almond Snacks 1 item(s) 23.6 116.82Water, Tap Snacks 8 fluid ounce(s) 237 0Seeds, Sunflower Kernels, Dried Snacks 0.5 cup(s) 72 420.48

3,247.29 2,626.91Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Strawberries 1.93 22.12 0.86 0.04Water, Tap 0 0 0 0HARVEY'S Toast, Whole Wheat 14 64 4 0.4Milk, Fat Free, without Added Vitamin A 8.26 12.15 0.2 0.12Blueberries 1.07 21.01 0.48 0.04Spinach, Chopped, Raw 2.57 3.27 0.35 0.06Nuts, Walnut, Black or American, Chopped,Dried

7.52 3.1 18.44 1.05

Pear 0.63 25.66 0.2 0.01WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 0 0

Water, Tap 0 0 0 0BARILLA Pasta, Medium Shells, Whole Grain,Dry

10.5 61.5 2.25 0


2.36 9.45 0.39 0

126.01 375.29 82.55 11.33

DA Plus 10 Page: 14

Nov 19, 2012



Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Pepper, Bell or Sweet, Red 1.48 8.98 0.45 0.04Beef, Steak, Separable Lean, Fried 28.6 0 8.12 2.63Rice, Brown, Long Grain, Cooked 5.03 44.77 1.75 0.35Broccoli 5.13 12.08 0.67 0.07Water, Tap 0 0 0 0Beans, Black, Dry 20.15 58.16 1.32 0.34Granola Bar, Hard, Almond 1.82 14.63 6.02 2.95Water, Tap 0 0 0 0Seeds, Sunflower Kernels, Dried 14.96 14.4 37.05 3.21

126.01 375.29 82.55 11.33Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)Strawberries 0.12 0.45 0 0Water, Tap 0 0 0 0HARVEY'S Toast, Whole Wheat 0 0 0 0Milk, Fat Free, without Added Vitamin A 0.05 0.01 0 4.9Blueberries 0.07 0.21 0 0Spinach, Chopped, Raw 0.01 0.15 0 0Nuts, Walnut, Black or American, Chopped,Dried

4.69 10.96 0 0

Pear 0.04 0.05 0 0WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 0 0


0 0 0 0


0.03 0.21 0 0

Pepper, Bell or Sweet, Red 0 0.1 0 0Beef, Steak, Separable Lean, Fried 2.98 1.34 0 82.45Rice, Brown, Long Grain, Cooked 0.64 0.63 0 0Broccoli 0.02 0.07 0 0Water, Tap 0 0 0 0Beans, Black, Dry 0.12 0.57 0 0Granola Bar, Hard, Almond 1.83 0.89 0 0Water, Tap 0 0 0 0Seeds, Sunflower Kernels, Dried 13.34 16.66 0 0

23.93 32.28 0 87.35Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)Strawberries 0.26 0.19 5.76 14.08Water, Tap 0 0 0 0HARVEY'S Toast, Whole Wheat 0 0 6 4Milk, Fat Free, without Added Vitamin A 0 0 0 12.47Blueberries 0.13 0.08 3.48 14.44Spinach, Chopped, Raw 0.02 0.12 1.98 0.38Nuts, Walnut, Black or American, Chopped,Dried

10.34 0.63 2.12 0.34

30.33 1.58 69.4 89.86

DA Plus 10 Page: 15

Nov 19, 2012



Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)Pear 0.05 0 5.15 16.27WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 0 0


0 0 9 3


0 0 2.76 4.92

Pepper, Bell or Sweet, Red 0.07 0.04 3.13 6.26Beef, Steak, Separable Lean, Fried 1.06 0.13 0 0Rice, Brown, Long Grain, Cooked 0.6 0.03 3.51 0.68Broccoli 0.03 0.04 4.73 3.09Water, Tap 0 0 0 0Beans, Black, Dry 0.31 0.26 14.46 1.98Granola Bar, Hard, Almond 0.86 0.02 1.13 6.05Water, Tap 0 0 0 0Seeds, Sunflower Kernels, Dried 16.6 0.04 6.19 1.89

30.33 1.58 69.4 89.86Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Strawberries 0.26 0 0.07 0.06Water, Tap 0.24 0 0 0HARVEY'S Toast, Whole Wheat 0 0 0 0Milk, Fat Free, without Added Vitamin A 0.22 0 0.11 0.45Blueberries 0.12 0 0.05 0.06Spinach, Chopped, Raw 0.08 0 0.07 0.17Nuts, Walnut, Black or American, Chopped,Dried

0 0 0.02 0.04

Pear 0.14 0 0.02 0.04WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 0 0

Water, Tap 0.24 0 0 0BARILLA Pasta, Medium Shells, Whole Grain,Dry

0 0 0 0


0.09 0 0.16 0.16

Pepper, Bell or Sweet, Red 0.14 0 0.08 0.13Beef, Steak, Separable Lean, Fried 0.05 0 0.1 0.25Rice, Brown, Long Grain, Cooked 0.14 0 0.19 0.05Broccoli 0.16 0 0.13 0.21Water, Tap 0.38 0 0 0Beans, Black, Dry 0.01 0 0.84 0.18Granola Bar, Hard, Almond 0 0 0.07 0.02Water, Tap 0.24 0 0 0Seeds, Sunflower Kernels, Dried 0 0 1.07 0.26

2.52 0 2.97 2.08Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Strawberries 1.11 0.14 0 69.12

21.74 3.78 4.22 1,067.56

DA Plus 10 Page: 16

Nov 19, 2012



Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Water, Tap 0 0 0 0HARVEY'S Toast, Whole Wheat 0 0 0 0Milk, Fat Free, without Added Vitamin A 0.23 0.09 1.23 12.25Blueberries 0.61 0.08 0 8.7Spinach, Chopped, Raw 0.65 0.18 0 174.6Nuts, Walnut, Black or American, Chopped,Dried

0.15 0.18 0 9.69

Pear 0.26 0.05 0 11.62WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 0 0


0 0 0 0


0.98 0.32 0 0

Pepper, Bell or Sweet, Red 1.46 0.43 0 68.54Beef, Steak, Separable Lean, Fried 4.18 0.47 2.99 10.2Rice, Brown, Long Grain, Cooked 2.98 0.28 0 7.8Broccoli 1.16 0.32 0 114.66Water, Tap 0 0 0 0Beans, Black, Dry 1.82 0.27 0 414.12Granola Bar, Hard, Almond 0.14 0.01 0 2.83Water, Tap 0 0 0 0Seeds, Sunflower Kernels, Dried 6 0.97 0 163.44

21.74 3.78 4.22 1,067.56Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Strawberries 169.34 0 2.88 34.56Water, Tap 0 0 0 0HARVEY'S Toast, Whole Wheat 0 0 0 0Milk, Fat Free, without Added Vitamin A 0 0 4.9 36.75Blueberries 14.06 0 4.35 78.3Spinach, Chopped, Raw 25.29 0 422.1 8439.3Nuts, Walnut, Black or American, Chopped,Dried

0.53 0 0.62 12.5

Pear 6.97 0 1.66 38.18WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 0 0


0 0 0 0


252.12 0 41.36 827.27

Pepper, Bell or Sweet, Red 190.27 0 233.93 4665.18Beef, Steak, Separable Lean, Fried 0 0 0 0Rice, Brown, Long Grain, Cooked 0 0 0 0Broccoli 162.34 0 56.42 1133.86Water, Tap 0 0 0 0

821.95 0 770.86 15,326.49

DA Plus 10 Page: 17

Nov 19, 2012



Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Beans, Black, Dry 0 0 0 15.85Granola Bar, Hard, Almond 0 0 0.47 8.73Water, Tap 0 0 0 0Seeds, Sunflower Kernels, Dried 1.01 0 2.16 36

821.95 0 770.86 15,326.49Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Strawberries 0.84 46.08 1.18 37.44Water, Tap 0 7.11 0 2.37HARVEY'S Toast, Whole Wheat 0 0 0 0Milk, Fat Free, without Added Vitamin A 0.02 298.9 0.07 26.95Blueberries 0.83 8.7 0.41 8.7Spinach, Chopped, Raw 1.83 89.1 2.44 71.1Nuts, Walnut, Black or American, Chopped,Dried

0.56 19.06 0.98 62.81

Pear 0.2 14.94 0.28 11.62WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 0 0

Water, Tap 0 7.11 0 2.37BARILLA Pasta, Medium Shells, Whole Grain,Dry

0 0 2.16 90


0 17.73 1.38 27.58

Pepper, Bell or Sweet, Red 2.35 10.43 0.64 17.88Beef, Steak, Separable Lean, Fried 0.12 6.8 2.93 28.9Rice, Brown, Long Grain, Cooked 0.06 19.5 0.82 83.85Broccoli 1.42 85.54 1.33 38.22Water, Tap 0 11.55 0 3.85Beans, Black, Dry 0.2 114.72 4.68 159.49Granola Bar, Hard, Almond 0 7.55 0.59 19.12Water, Tap 0 7.11 0 2.37Seeds, Sunflower Kernels, Dried 25.32 56.16 3.78 234

33.74 828.1 23.67 928.62Item Name Potas(mg) Zinc(mg) Sodium(mg)Strawberries 440.64 0.4 2.88Water, Tap 2.37 0 7.11HARVEY'S Toast, Whole Wheat 0 0 640Milk, Fat Free, without Added Vitamin A 382.2 1.03 102.9Blueberries 111.65 0.23 1.45Spinach, Chopped, Raw 502.2 0.48 71.1Nuts, Walnut, Black or American, Chopped,Dried

163.44 1.05 0.62

Pear 197.54 0.17 1.66WALDEN FARMS Calorie Free Honey DijonVinaigrette

0 0 540

Water, Tap 2.37 0 7.11BARILLA Pasta, Medium Shells, Whole Grain,Dry

0 0 0

5,528.35 17.99 1,903.04

DA Plus 10 Page: 18

Nov 19, 2012



Item Name Potas(mg) Zinc(mg) Sodium(mg)GILROY FOODS CONTROLLED MOISTUREGreen Bell Peppers, All Cuts

419.55 0.35 25.61

Pepper, Bell or Sweet, Red 314.39 0.37 5.96Beef, Steak, Separable Lean, Fried 414.8 4.56 336.6Rice, Brown, Long Grain, Cooked 83.85 1.23 9.75Broccoli 575.12 0.75 60.06Water, Tap 3.85 0 11.55Beans, Black, Dry 1383.18 3.4 4.66Granola Bar, Hard, Almond 64.43 0.37 60.42Water, Tap 2.37 0 7.11Seeds, Sunflower Kernels, Dried 464.4 3.6 6.48

5,528.35 17.99 1,903.04

DA Plus 10 Page: 19

Nov 19, 2012



Intake Spreadsheet for Nov 03, 2012 Item Name Meal Quantity Wt(g) Kcal(kcal)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

Breakfast 2 item(s) 260 600.6

Tomatoes, Red Breakfast 0.5 item(s) -Medium whole

(2 3/5 in.diameter)

61.5 11.07

COUNTRY TIME Lemonade Breakfast 12 fluid ounce(s) 354 132.75Pepper, Bell or Sweet, Red Lunch 0.5 cup(s) -

Chopped74.5 23.09

CAMILLE'S Salad, The House Lunch 1 item(s) - 1item = 1 salad

238.14 152

Water, Tap, Drinking Lunch 8 fluid ounce(s) 237 0Onions, Chopped Lunch 0.8 cup(s) -

chopped128 51.2

Garlic Clove Lunch 3 item(s) - 1clove

9 13.41

Pineapple Lunch 3 cup(s) - Diced 465 232.5Pasta, Spaghetti, Whole Wheat, Cooked Lunch 2 cup(s) 280 347.2Water, Tap, Drinking Dinner 15 fluid ounce(s) 444.38 0Tuna, Yellowfin, Cooked, Dry Heat Dinner 5 ounce(s) 141.75 184.27Spinach, Chopped, Raw Dinner 4 cup(s) 120 27.6Lemon, Peeled Dinner 1 item(s) - 1 fruit

(2 1/8 in.diameter)

58 16.82

Asparagus Dinner 2 cup(s) 266.67 53.33Grapes, Red or Green Snacks 1 cup(s) -

Seedless151 104.19

Water, Tap, Drinking Snacks 8 fluid ounce(s) 237 03,525.93 1,950.04

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

38.35 49.11 26.73 10.49

Tomatoes, Red 0.54 2.39 0.12 0.02COUNTRY TIME Lemonade 0 35.4 0 0Pepper, Bell or Sweet, Red 0.74 4.49 0.22 0.02CAMILLE'S Salad, The House 7 12 12 5Water, Tap, Drinking 0 0 0 0Onions, Chopped 1.41 11.96 0.13 0.05Garlic Clove 0.57 2.98 0.04 0.01Pineapple 2.51 61.01 0.56 0.04Pasta, Spaghetti, Whole Wheat, Cooked 14.92 74.31 1.51 0.28Water, Tap, Drinking 0 0 0 0Tuna, Yellowfin, Cooked, Dry Heat 41.32 0 0.84 0.29Spinach, Chopped, Raw 3.43 4.36 0.47 0.08Lemon, Peeled 0.64 5.41 0.17 0.02Asparagus 5.87 10.35 0.32 0.11Grapes, Red or Green 1.09 27.33 0.24 0.08

118.39 301.09 43.36 16.48

DA Plus 10 Page: 20

Nov 19, 2012



Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Water, Tap, Drinking 0 0 0 0

118.39 301.09 43.36 16.48Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

9.5 3.76 0 429

Tomatoes, Red 0.02 0.05 0 0COUNTRY TIME Lemonade 0 0 0 0Pepper, Bell or Sweet, Red 0 0.05 0 0CAMILLE'S Salad, The House 0 0 0 24Water, Tap, Drinking 0 0 0 0Onions, Chopped 0.02 0.02 0 0Garlic Clove 0 0.02 0 0Pineapple 0.06 0.19 0 0Pasta, Spaghetti, Whole Wheat, Cooked 0.21 0.6 0 0Water, Tap, Drinking 0 0 0 0Tuna, Yellowfin, Cooked, Dry Heat 0.2 0.25 0.03 66.62Spinach, Chopped, Raw 0.01 0.2 0 0Lemon, Peeled 0.01 0.05 0 0Asparagus 0 0.13 0 0Grapes, Red or Green 0.01 0.07 0 0Water, Tap, Drinking 0 0 0 0

10.04 5.39 0.03 519.62Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

3.24 0.28 2.6 6.03

Tomatoes, Red 0.05 0 0.74 1.62COUNTRY TIME Lemonade 0 0 0 35.4Pepper, Bell or Sweet, Red 0.03 0.02 1.56 3.13CAMILLE'S Salad, The House 0 0 2 0Water, Tap, Drinking 0 0 0 0Onions, Chopped 0.02 0.01 2.18 5.43Garlic Clove 0.02 0 0.19 0.09Pineapple 0.11 0.08 6.51 45.8Pasta, Spaghetti, Whole Wheat, Cooked 0.57 0.03 12.6 2.24Water, Tap, Drinking 0 0 0 0Tuna, Yellowfin, Cooked, Dry Heat 0 0 0 0Spinach, Chopped, Raw 0.03 0.17 2.64 0.5Lemon, Peeled 0.04 0.02 1.62 1.45Asparagus 0.11 0.03 5.6 5.01Grapes, Red or Green 0.06 0.02 1.36 23.37Water, Tap, Drinking 0 0 0 0

4.27 0.64 39.6 130.08Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

0.14 0 0.77 0.99

Tomatoes, Red 0.06 0 0.02 0.012.52 0 2.37 2.3

DA Plus 10 Page: 21

Nov 19, 2012



Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)COUNTRY TIME Lemonade 0 0 0 0Pepper, Bell or Sweet, Red 0.07 0 0.04 0.06CAMILLE'S Salad, The House 0 0 0 0Water, Tap, Drinking 0.24 0 0 0Onions, Chopped 0.11 0 0.06 0.03Garlic Clove 0.01 0 0.02 0.01Pineapple 0.4 0 0.37 0.15Pasta, Spaghetti, Whole Wheat, Cooked 0.19 0 0.3 0.13Water, Tap, Drinking 0.44 0 0 0Tuna, Yellowfin, Cooked, Dry Heat 0.1 0 0.19 0.19Spinach, Chopped, Raw 0.11 0 0.09 0.23Lemon, Peeled 0.05 0 0.02 0.01Asparagus 0.25 0 0.38 0.38Grapes, Red or Green 0.12 0 0.1 0.11Water, Tap, Drinking 0.24 0 0 0

2.52 0 2.37 2.3Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

6.11 0.42 1.95 161.2

Tomatoes, Red 0.37 0.05 0 9.23COUNTRY TIME Lemonade 0 0 0 0Pepper, Bell or Sweet, Red 0.73 0.22 0 34.27CAMILLE'S Salad, The House 0 0 0 0Water, Tap, Drinking 0 0 0 0Onions, Chopped 0.15 0.15 0 24.32Garlic Clove 0.06 0.11 0 0.27Pineapple 2.32 0.52 0 83.7Pasta, Spaghetti, Whole Wheat, Cooked 1.98 0.22 0 14Water, Tap, Drinking 0 0 0 0Tuna, Yellowfin, Cooked, Dry Heat 31.28 1.47 3.33 2.83Spinach, Chopped, Raw 0.87 0.23 0 232.8Lemon, Peeled 0.06 0.05 0 6.38Asparagus 2.61 0 0 138.67Grapes, Red or Green 0.28 0.13 0 3.02Water, Tap, Drinking 0 0 0 0

46.82 3.57 5.28 710.69Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

0 0 239.2 1052.18

Tomatoes, Red 8.43 0 25.83 512.29COUNTRY TIME Lemonade 8.85 0 0 0Pepper, Bell or Sweet, Red 95.14 0 116.96 2332.59CAMILLE'S Salad, The House 0 0 0 0Water, Tap, Drinking 0 0 0 0Onions, Chopped 9.47 0 0 2.56Garlic Clove 2.81 0 0 0.81

431.19 2.83 1,096.37 17,651.49

DA Plus 10 Page: 22

Nov 19, 2012



Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Pineapple 222.27 0 13.95 269.7Pasta, Spaghetti, Whole Wheat, Cooked 0 0 0 8.4Water, Tap, Drinking 0 0 0 0Tuna, Yellowfin, Cooked, Dry Heat 0 2.83 31.18 92.14Spinach, Chopped, Raw 33.72 0 562.8 11252.4Lemon, Peeled 30.74 0 0.58 12.76Asparagus 14.93 0 101.33 2015.99Grapes, Red or Green 4.83 0 4.53 99.66Water, Tap, Drinking 0 0 0 0

431.19 2.83 1,096.37 17,651.49Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

1.51 436.8 4.76 52

Tomatoes, Red 0.33 6.15 0.17 6.76COUNTRY TIME Lemonade 0 0 0 0Pepper, Bell or Sweet, Red 1.18 5.22 0.32 8.94CAMILLE'S Salad, The House 0 0 0 0Water, Tap, Drinking 0 7.11 0 2.37Onions, Chopped 0.03 29.44 0.27 12.8Garlic Clove 0.01 16.29 0.15 2.25Pineapple 0.09 60.45 1.35 55.8Pasta, Spaghetti, Whole Wheat, Cooked 0.84 42 2.97 84Water, Tap, Drinking 0 13.33 0 4.44Tuna, Yellowfin, Cooked, Dry Heat 0.41 5.67 1.3 59.53Spinach, Chopped, Raw 2.44 118.8 3.25 94.8Lemon, Peeled 0.09 15.08 0.35 4.64Asparagus 3.01 64 5.71 37.33Grapes, Red or Green 0.29 15.1 0.54 10.57Water, Tap, Drinking 0 7.11 0 2.37

10.22 842.55 21.14 438.62Item Name Potas(mg) Zinc(mg) Sodium(mg)Breakfast Sandwich, English Muffin with Egg,Cheese and Ham

509.6 4.13 1775.8

Tomatoes, Red 145.76 0.1 3.08COUNTRY TIME Lemonade 0 0 103.25Pepper, Bell or Sweet, Red 157.2 0.19 2.98CAMILLE'S Salad, The House 0 0 508Water, Tap, Drinking 0 0.02 9.48Onions, Chopped 186.88 0.22 5.12Garlic Clove 36.09 0.1 1.53Pineapple 506.85 0.56 4.65Pasta, Spaghetti, Whole Wheat, Cooked 123.2 2.27 8.4Water, Tap, Drinking 0 0.04 17.77Tuna, Yellowfin, Cooked, Dry Heat 747.01 0.64 76.54Spinach, Chopped, Raw 669.6 0.64 94.8Lemon, Peeled 80.04 0.03 1.16

3,989.3 10.52 2,630.4

DA Plus 10 Page: 23

Nov 19, 2012



Item Name Potas(mg) Zinc(mg) Sodium(mg)Asparagus 538.67 1.44 5.33Grapes, Red or Green 288.41 0.11 3.02Water, Tap, Drinking 0 0.02 9.48

3,989.3 10.52 2,630.4

DA Plus 10 Page: 24

Nov 19, 2012



Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Date kCal Consumed kCal Burned Net kCal

Nov 01, 2012 2465 1712 753

Nov 02, 2012 2626 1712 914

Nov 03, 2012 1950 1712 238

Total: 7041 5136 1905

Daily Caloric Summary kCalRecommended: 2507Average Intake: 2347Average Expenditure: 1712Average Net Gain/Loss: 635

3 day diet analysis

Documents

essential fatty acidsomega

dry heat spinach

green yoplait smoothie

peeled asparagus grapes

dry granola bar

tap barilla pasta

cooked broccoli water

green water