CMarsh's Food Details Report Date: 03/12/14 Your plan is based on a 2400 Calorie allowance.

Food Amount Grains Whole Grains

Refined Grains

Vegetables

Dark Green

Red & Orange

Beans & Peas

Starchy Other Fruits Whole Fruit

Fruit Juice

Dairy Milk & Yogurt

Cheese Protein Foods

Meat,Poultry & Eggs

Nuts, Seeds & Soy

Seafood Oils Protein Protein (% Calories)***

Carbohydrate (g)***

Carbohydrate (%Calories)***

Dietary Fiber

Total Fat Saturated Fat

Monounsaturated Fat

Polyunsaturated Fat

Linoleic Acid (g)***

Linoleic Acid (% Calories)***

Linolenic Acid (g)***

Linolenic Acid (% Calories)***

Omega 3 - EPA

Omega 3 - DHA

Cholesterol

Calcium Potassium

Sodium** Copper Iron Magnesium

Phosphorus

Selenium Zinc Vitamin A

Vitamin B6

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Folate Thiamin Riboflavin

Niacin Choline

Bagel 1 regular (4 oz) 4 oz. 0 oz. 4 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 11 g 2% Calories

53 g 11% Calories

2 g 1% Calories

0% Calories

0% Calories

0% Calories

1 g 0% Calories

0.1 g 0.0% Calories

0 mg 0 mg 0 mg 93 mg 79 mg 470 mg 137 g 6 mg 23 mg 91 mg 24 g 2 mg 0 g RAE 0.1 mg 0.0 g 1 mg 0 g 0 mg AT 1 g 237 g DFE

0.6 mg 0.3 mg 4 mg 16 mg

Bread, French or Vienna 1 medium slice 2 oz. 0 oz. 2 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 8 g 2% Calories

36 g 7% Calories

2 g 1% Calories

0% Calories

0% Calories

0% Calories

0 g 0% Calories

0.0 g 0.0% Calories

0 mg 0 mg 0 mg 28 mg 82 mg 416 mg 87 g 2 mg 18 mg 73 mg 17 g 1 mg 0 g RAE 0.1 mg 0.0 g 0 mg 0 g 0 mg AT 0 g 147 g DFE

0.3 mg 0.2 mg 3 mg 9 mg

Cheese, Colby Jack 1 slice (1 oz) 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) cup(s) 0 cup(s) cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 7 g 1% Calories

0 g 0% Calories

0 g 4% Calories

3% Calories

1% Calories

0% Calories

0 g 0% Calories

0.1 g 0.0% Calories

0 mg 0 mg 26 mg 203 mg 29 mg 162 mg 10 g 0 mg 7 mg 128 mg 4 g 1 mg 65 g RAE

0.0 mg 0.2 g 0 mg 0 g 0 mg AT 1 g 5 g DFE 0.0 mg 0.1 mg 0 mg 4 mg

Cookie, chocolate chip, homemade or bakery

1 medium (2" across) 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 1 g 0% Calories

8 g 2% Calories

0 g 2% Calories

1% Calories

1% Calories

1% Calories

1 g 0% Calories

0.2 g 0.1% Calories

0 mg 0 mg 4 mg 5 mg 26 mg 50 mg 52 g 0 mg 7 mg 15 mg 2 g 0 mg 21 g RAE

0.0 mg 0.0 g 0 mg 0 g 0 mg AT 3 g 8 g DFE 0.0 mg 0.0 mg 0 mg 4 mg

Fruit juice blend, 100% juice 1 cup 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

1 cup(s) 0 cup(s) 1 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 1 g 0% Calories

33 g 7% Calories

1 g 0% Calories

0% Calories

0% Calories

0% Calories

0 g 0% Calories

0.0 g 0.0% Calories

0 mg 0 mg 0 mg 148 mg 280 mg 13 mg 58 g 0 mg 20 mg 28 mg 0 g 0 mg 10 g RAE

0.1 mg 0.0 g 161 mg 0 g 0 mg AT 0 g 5 g DFE 0.0 mg 0.1 mg 1 mg 6 mg

Granola bar, oats, fruit and nuts, lowfat

1 bar (.8 oz) oz. oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 2 g 0% Calories

19 g 4% Calories

1 g 1% Calories

0% Calories

0% Calories

1% Calories

1 g 1% Calories

0.0 g 0.0% Calories

0 mg 0 mg 0 mg 9 mg 57 mg 60 mg 161 g 1 mg 20 mg 58 mg 4 g 0 mg 7 g RAE 0.2 mg 0.0 g 0 mg 0 g 0 mg AT 1 g 38 g DFE

0.1 mg 0.1 mg 1 mg 5 mg

Jello (gelatin) dessert, with fruit 1 cup 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

cup(s) cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 3 g 1% Calories

39 g 8% Calories

1 g 0% Calories

0% Calories

0% Calories

0% Calories

0 g 0% Calories

0.0 g 0.0% Calories

0 mg 0 mg 0 mg 12 mg 233 mg 115 mg 127 g 0 mg 17 mg 50 mg 2 g 0 mg 2 g RAE 0.2 mg 0.0 g 8 mg 0 g 0 mg AT 6 g 10 g DFE

0.0 mg 0.1 mg 0 mg 7 mg

Multigrain chips (Sunchips) 1 single serving bag (1 oz) 1 oz. 0 oz. 1 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

2 tsp. 2 g 0% Calories

18 g 4% Calories

1 g 3% Calories

0% Calories

2% Calories

1% Calories

1 g 1% Calories

0.6 g 0.3% Calories

0 mg 0 mg 0 mg 1 mg 36 mg 118 mg 21 g 0 mg 9 mg 26 mg 3 g 0 mg 2 g RAE 0.0 mg 0.0 g 0 mg 0 g 1 mg AT 5 g 4 g DFE 0.0 mg 0.0 mg 0 mg 2 mg

Peanut butter sandwich 1 sandwich 2 oz. 0 oz. 2 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 2 oz. 0 oz. 2 oz. 0 oz. per week

2 tsp. 12 g 2% Calories

38 g 8% Calories

3 g 8% Calories

2% Calories

3% Calories

2% Calories

5 g 2% Calories

0.1 g 0.1% Calories

0 mg 0 mg 0 mg 109 mg 254 mg 568 mg 299 g 3 mg 60 mg 168 mg 13 g 1 mg 0 g RAE 0.2 mg 0.0 g 0 mg 0 g 3 mg AT 2 g 130 g DFE

0.3 mg 0.2 mg 7 mg 28 mg

Ravioli, cheese and spinach filled, with tomato sauce

1 cup 3 oz. 0 oz. 3 oz. cup(s) cup(s) per week

cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) cup(s) 0 cup(s) cup(s) oz. oz. 0 oz. 0 oz. per week

0 tsp. 14 g 3% Calories

41 g 8% Calories

3 g 4% Calories

2% Calories

1% Calories

0% Calories

1 g 0% Calories

0.1 g 0.0% Calories

3 mg 13 mg 165 mg 163 mg 528 mg 1353 mg 248 g 5 mg 58 mg 205 mg 29 g 1 mg 273 g RAE

0.2 mg 0.4 g 9 mg 1 g 2 mg AT 160 g 160 g DFE

0.4 mg 0.5 mg 3 mg 99 mg

Salad, Caesar 1 cup oz. 0 oz. oz. cup(s) cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) cup(s) 0 cup(s) cup(s) oz. 0 oz. 0 oz. 0 oz. per week

3 tsp. 5 g 1% Calories

7 g 1% Calories

2 g 7% Calories

1% Calories

5% Calories

1% Calories

2 g 1% Calories

0.2 g 0.1% Calories

31 mg 56 mg 43 mg 93 mg 218 mg 280 mg 77 g 1 mg 17 mg 86 mg 9 g 1 mg 309 g RAE

0.1 mg 0.2 g 18 mg 0 g 2 mg AT 76 g 107 g DFE

0.1 mg 0.1 mg 1 mg 34 mg

Water, tap 1 cup (8 fl oz) 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 0 g 0% Calories

0 g 0% Calories

0 g 0% Calories

0% Calories

0% Calories

0% Calories

0 g 0% Calories

0.0 g 0.0% Calories

0 mg 0 mg 0 mg 7 mg 0 mg 9 mg 24 g 0 mg 2 mg 0 mg 0 g 0 mg 0 g RAE 0.0 mg 0.0 g 0 mg 0 g 0 mg AT 0 g 0 g DFE 0.0 mg 0.0 mg 0 mg 0 mg

Your Menu Total 13 oz. oz. 13 oz. 1 cup(s)1 cup(s) per week

cup(s) per week

0 cup(s) per week

0 cup(s) per week

0 cup(s) per week

1 cup(s)

cup(s) 1 cup(s) 1 cup(s) 0 cup(s) 1 cup(s) 3 oz. oz. 2 oz. 0 oz. per week

7 tsp. 64 g 13% Calories

291 g 59% Calories

17 g 30% Calories

9% Calories

13% Calories

6% Calories

12 g 6% Calories

1.5 g 0.7% Calories

34 mg 69 mg 239 mg 870 mg 1822 mg 3614 mg 1300 g 20 mg 258 mg 929 mg 107 g 8 mg 689 g RAE

1.2 mg 0.9 g 197 mg 1 g 9 mg AT 255 g 852 g DFE

1.9 mg 1.7 mg 21 mg 215 mg

Target or Limit 8 oz. R] R] 3 cup(s) 2 cup(s) per week6 cup(s) per week

2 cup(s) per week

6 cup(s) per week

5 cup(s) per week

2 cup(s) No specific target

No specific target

3 cup(s) No specific target

No specific target

6 oz. No specific target

No specific target

10 oz. per week

7 tsp. 56 g 10% Calories

130 g 45% Calories

38 g 20% Calories

< 10% Calories

No Daily Target or Limit

No Daily Target or Limit

17 g 5% Calories

1.6 g 0.6% Calories

No Daily Target or Limit

No Daily Target or Limit

< 300mg 1000 mg 4700 mg < 2300 mg

900 g 8 mg 400 mg 700 mg 55 g 11 mg 900 g RAE

1.3 mg 2.4 g 90 mg 15 g 15 mg AT

120 g 400 g DFE

1.2 mg 1.3 mg 16 mg 550 mg

*Limit your intake of Empty Calories. Empty Calories are from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories.

**If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

***Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations: 1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range. You may see different messages in the status column for these 2 different recommendations.

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.