steven frame diet and wellness

7/27/2019 Steven Frame Diet and Wellness

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10/27/13, 3:iet & Wellness Plus Print Page

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steven frame [email protected] Printed: 10/27/2013

3-Day Average

DRI Report

Profile

Active Profile: Steven Frame

Height: 6 ft. 3 inches

Weight: 220 lbs.

Age: 26 years

BMI: 27.5

Gender: Male

Pregnancy: Not Pregnant

Activity Level: Very Active

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient DRI

Energy

Kilocalories 4112.0 kcal

Protein 79.83 g Daily requirement based on grams per kilogram of body

weight

Carbohydrate 668.20 - 462.60 g 45%-65% of kilocalories


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Fat, Total 159.91 - 91.38 g No recommendation

Fat

Saturated Fat < 45.7 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < 300.0 mg Less than 300.0 mg recommended

Essential Fatty Acids

Omega-6 Linoleic 17.00 g

Omega-3 Linolenic 1.60 g

Carbohydrates

Dietary Fiber, Total 38.0 g

Sugar, Total * No recommendation

Other

Water 3.70 L

Alcohol * No recommendation

Vitamins

Thiamin 1.20 mg

Riboflavin 1.30 mg

Niacin 16.00 mg

Vitamin B6 1.30 mg

Vitamin B12 2.40 g

Folate (DFE) 400.00 g


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Vitamin C 90.00 mg

Vitamin D (ug) 15.00 g DRI Adequate Intake

Vitamin A (RAE) 900.00 g

Vitamin A (IU) 3000.00 IU

Alpha-Tocopherol 15.00 mg

Minerals

Calcium 1000.00 mg DRI Adequate Intake

Iron 8.00 mg

Magnesium 400.00 mg

Potassium 4700.00 mg DRI Adequate Intake

Zinc 11.00 mg

Sodium 1500.00 mg DRI Adequate Intake

Macronutrient Ranges

10/20/2013, 10/21/2013, 10/22/2013


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0%

|

25%

|

50%

|

75%

|

100%

|

Carbs Protein Fat Alcohol0.0

200

400

600

800

1.0k1.2k

1.4k

1.6k

1.8k

2.0k

Calories

Actual

Recommended

Recommended Yours

Carbs 45%-65% 1850-2673 kCal 52% 1962 kCal

Protein 10%-35% 411-1439 kCal 24% 893 kCal

Fats 20%-35% 822-1439 kCal 25% 927 kCal

Alcohol 0% 0 kCal 0% 0 kCal

Fat Breakdown

10/20/2013, 10/21/2013, 10/22/2013

Source of Fat

Monounsaturated Fat 10%

Polyunsaturated Fat 5%

Saturated Fat 6%

Trans Fatty Acid 0%


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Unspecified 4%

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

Intake vs. Goals

10/20/2013, 10/21/2013, 10/22/2013

0%

|

25%

|

50%

|

75%

|

100%

|! Nutrient DRI Intake

Energy

Kilocalories 4112.0 kcal 3740.88 kcal 91%

Protein 79.83 g 223.15 g 280%

Carbohydrate 668.20 -

462.60 g

490.44 g

Fat, Total 159.91 -

91.38 g

102.95 g

Fat

Saturated Fat < 45.7 g 23.27 g 51%

Monounsaturated Fat No suggestion 40.68 g

Polyunsaturated Fat No suggestion 19.99 g

Trans Fatty Acid No suggestion 0.56 g

Cholesterol < 300.0 mg 334.84 mg 112%

Essential Fatty Acids

Omega-6 Linoleic 17.00 g 15.76 g 93%

106%

73%

113%

64%
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Omega-3 Linolenic 1.60 g 1.57 g 98%

Carbohydrates

Dietary Fiber, Total 38.0 g 72.33 g 190%

Sugar, Total No suggestion 113.05 g

Other

Water 3.70 L 5.27 L 142%

Alcohol No suggestion 0 g

Vitamins

Thiamin 1.20 mg 5.51 mg 459%

Riboflavin 1.30 mg 4.44 mg 341%

Niacin 16.00 mg 53.89 mg 337%

Vitamin B6 1.30 mg 4.83 mg 371%

Vitamin B12 2.40 g 10.8 g 450%

Folate (DFE) 400.00 g 1091.88 g 273%

Vitamin C 90.00 mg 238.66 mg 265%

Vitamin D (ug) 15.00 g 11.4 g 76%

Vitamin A (RAE) 900.00 g 3210.5 g 357%

Vitamin A (IU) 3000.00 IU 57071.5 IU 1902%

Alpha-Tocopherol 15.00 mg 21.36 mg 142%

Minerals

Calcium 1000.00 mg 1768.12 mg 177%

Iron 8.00 mg 35.97 mg 450%
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Magnesium 400.00 mg 1172.02 mg 293%

Potassium 4700.00 mg 7510.73 mg 160%

Zinc 11.00 mg 28.16 mg 256%

Sodium 1500.00 mg 4177.71 mg 279%

MyPlate Analysis

10/20/2013, 10/21/2013, 10/22/2013

Goal * Actual % Goal

Grains 10 oz. eq. tips 6.6 oz. eq. 65.8 %

Vegetables 4 cup eq. tips 3.1 cup eq. 77.5 %

Fruits 2.5 cup eq. tips 2.7 cup eq. 107.9 %

Dairy 3 cup eq. tips 3.1 cup eq. 103.6 %

Protein Foods 7 oz. eq. tips 22.6 oz. eq. 322.2 %

Empty Calories 648 kcal tips 366.5 kcal 56.6 %

Your results are based on a 4112 calorie pattern.

Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3 cups weekly

Orange Vegetables = 2 cups weeklyDry Beans & Peas = 3 cups weekly

Starchy Vegetables = 6 cups weekly

Other Vegetables = 7 cups weekly

Oils: Aim for 11 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
http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/35http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/67http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/36http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/66


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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.

Intake Spreadsheet

10/21/2013

Item Name Meal Quantity Wt (g) Kcal

Juice, Orange Breakfast 8 fluid ounce(s) 248 111.6

KELLOGG'S CORN FLAKES Cereal Breakfast 2 cup(s) 56 200

Milk, Reduced Fat, Fluid, 2% Milkfat w/

Added Vitamin A & Vitamin D

Breakfast 20 fluid ounce(s) 610 305

Water, Tap Breakfast 20.01 fluid ounce(s) 592.8 0

Ham, Extra Lean, 5% Fat Morning Snack 5 ounce(s) 141.75 148.84

Bread, White Morning Snack 2 slice(s) 50 132.5

Mustard, Yellow Morning Snack 2 teaspoon(s) 10 6.7

COKE Diet Cherry Cola Soda Morning Snack 8 fluid ounce(s) 240 0.5

Blueberries Lunch 1 cup(s) 145 82.65

Almonds, Slivered Lunch 0.3 cup(s) 32.4 186.3

Oil, Olive Lunch 2 tablespoon(s) 27 238.68

Water, Tap Lunch 20.01 fluid ounce(s) 592.8 0

Kale Afternoon Snack 0.3 cup(s) 20.1 10.05

Blueberries Afternoon Snack 1 cup(s) 145 82.65
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Oats, Dry Afternoon Snack 2 cup(s) 312 1213.68

Water, Tap Afternoon Snack 20.01 fluid ounce(s) 592.8 0

Beans, Black, Boiled Dinner 1 cup(s) 172 227.04

Broccoli Dinner 1 cup(s) 91 30.94

Salmon, Atlantic, Wild, Raw Dinner 11 ounce(s) 311.82 442.78

Water, Tap Dinner 20.01 fluid ounce(s) 592.8 0

Blueberries Evening Snack 1 cup(s) 145 82.65

Yogurt, Plain, Non Fat (13 grams protein

per 8 ounces)

Evening Snack 2.01 cup(s) 492.45 275.77

Total 5620.7 3778.33

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Juice, Orange 1.74 25.79 0.5 0.06

KELLOGG'S CORN FLAKES Cereal 4 48 0 0



20.13 29.28 12.08 7.67

Water, Tap 0 0 0 0

Ham, Extra Lean, 5% Fat 23.35 0.84 5.12 1.45

Bread, White 4.58 24.53 1.59 0.35

Mustard, Yellow 0.44 0.53 0.4 0.02

COKE Diet Cherry Cola Soda 0 0.1 0 0

Blueberries 1.07 21.01 0.48 0.04

Almonds, Slivered 6.88 7.02 16.01 1.21

Oil, Olive 0 0 27 3.73


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Water, Tap 0 0 0 0

Kale 0.66 2.01 0.14 0.02

Blueberries 1.07 21.01 0.48 0.04

Oats, Dry 52.7 206.76 21.53 3.8

Water, Tap 0 0 0 0

Beans, Black, Boiled 15.24 40.78 0.93 0.24

Broccoli 2.57 6.04 0.34 0.04

Salmon, Atlantic, Wild, Raw 61.87 0 19.77 3.06

Water, Tap 0 0 0 0

Blueberries 1.07 21.01 0.48 0.04

Yogurt, Plain, Non Fat (13 grams protein per

8 ounces)

28.22 37.82 0.89 0.57

Total 225.57 492.54 107.72 22.33

Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)

Juice, Orange 0.09 0.1 0 0




3.42 0.45 0.52 48.8

Water, Tap 0 0 0 0

Ham, Extra Lean, 5% Fat 1.92 0.74 0 58.12

Bread, White 0.3 0.8 0.01 0

Mustard, Yellow 0.26 0.1 0 0

COKE Diet Cherry Cola Soda 0 0 0 0


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Blueberries 0.07 0.21 0 0

Almonds, Slivered 10.01 3.91 0.01 0

Oil, Olive 19.7 2.84 0 0

Water, Tap 0 0 0 0

Kale 0.01 0.07 0 0


Oats, Dry 6.8 7.91 0 0

Water, Tap 0 0 0 0

Beans, Black, Boiled 0.08 0.4 0 0

Broccoli 0.01 0.03 0 0

Salmon, Atlantic, Wild, Raw 6.56 7.92 0 171.5

Water, Tap 0 0 0 0



8 ounces)

0.24 0.02 0 9.85

Total 49.6 25.92 0.54 288.27

Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)

Juice, Orange 0.07 0.03 0.5 20.83




0.38 0.05 0 30.87

Water, Tap 0 0 0 0

Ham, Extra Lean, 5% Fat 0.59 0 0 1.47


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Bread, White 0.71 0.08 1.35 2.54

Mustard, Yellow 0.04 0.05 0.33 0.09

COKE Diet Cherry Cola Soda 0 0 0 0.1

Blueberries 0.13 0.08 3.48 14.44

Almonds, Slivered 3.91 0 3.95 1.26

Oil, Olive 2.64 0.21 0 0

Water, Tap 0 0 0 0

Kale 0.03 0.04 0.4 0.44

Blueberries 0.13 0.08 3.48 14.44

Oats, Dry 7.56 0.35 33.07 5.62

Water, Tap 0 0 0 0


Broccoli 0.02 0.02 2.37 1.55

Salmon, Atlantic, Wild, Raw 0.54 0.92 0 0

Water, Tap 0 0 0 0

Blueberries 0.13 0.08 3.48 14.44


8 ounces)

0.02 0 0 37.82

Total 17.1 2.17 69.37 151.8

Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)

Juice, Orange 0.22 0 0.22 0.07

KELLOGG'S CORN FLAKES Cereal 0 0 0.75 0.85

Milk, Reduced Fat, Fluid, 2% Milkfat w/ 0.54 0 0.24 1.13


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Water, Tap 0.59 0 0 0

Ham, Extra Lean, 5% Fat 0.11 0 0.48 0

Bread, White 0.02 0 0.27 0.12

Mustard, Yellow 0.01 0 0.03 0


Blueberries 0.12 0 0.05 0.06

Almonds, Slivered 0 0 0.07 0.33

Oil, Olive 0 0 0 0

Water, Tap 0.59 0 0 0

Kale 0.02 0 0.02 0.03

Blueberries 0.12 0 0.05 0.06

Oats, Dry 0.03 0 2.38 0.43

Water, Tap 0.59 0 0 0

Beans, Black, Boiled 0.11 0 0.42 0.1

Broccoli 0.08 0 0.06 0.11

Salmon, Atlantic, Wild, Raw 0.21 0 0.7 1.18

Water, Tap 0.59 0 0 0

Blueberries 0.12 0 0.05 0.06

Yogurt, Plain, Non Fat (13 grams protein per8 ounces)

0.42 0 0.24 1.15

Total 4.51 0 6.05 5.69

Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g)


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Juice, Orange 0.99 0.1 0 74.4

KELLOGG'S CORN FLAKES Cereal 10 1 3 443.52



0.56 0.23 3.23 30.5

Water, Tap 0 0 0 0

Ham, Extra Lean, 5% Fat 8.09 0.27 0.52 0

Bread, White 2.39 0.04 0 85.5

Mustard, Yellow 0.05 0.01 0 0.7


Blueberries 0.61 0.08 0 8.7

Almonds, Slivered 1.1 0.05 0 16.2

Oil, Olive 0 0 0 0

Water, Tap 0 0 0 0

Kale 0.2 0.05 0 5.83


Oats, Dry 3 0.37 0 174.72

Water, Tap 0 0 0 0

Beans, Black, Boiled 0.87 0.12 0 256.28

Broccoli 0.58 0.16 0 57.33

Salmon, Atlantic, Wild, Raw 24.51 2.55 9.92 77.95

Water, Tap 0 0 0 0



8 ounces)

0.61 0.26 3 59.09


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Total 54.77 5.44 19.68 1308.13

Item Name

Vit C

(mg)

Vit D (ug)

(g)

Vit A (RAE)

(g)

Vit A (IU)

(IU)

Juice, Orange 124 0 24.8 496

KELLOGG'S CORN FLAKES Cereal 12 2 254.61 1000



1.22 7.32 335.5 1159

Water, Tap 0 0 0 0

Ham, Extra Lean, 5% Fat 0 0.99 0 0

Bread, White 0 0 0 0.5

Mustard, Yellow 0.15 0 0.4 7.1


Blueberries 14.06 0 4.35 78.3

Almonds, Slivered 0 0 0 0.32

Oil, Olive 0 0 0 0

Water, Tap 0 0 0 0

Kale 24.12 0 154.57 3090.58

Blueberries 14.06 0 4.35 78.3

Oats, Dry 0 0 0 0

Water, Tap 0 0 0 0

Beans, Black, Boiled 0 0 0 10.32

Broccoli 81.17 0 28.21 566.93

Salmon, Atlantic, Wild, Raw 0 0 37.42 124.73


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Water, Tap 0 0 0 0

Blueberries 14.06 0 4.35 78.3


8 ounces)

4.43 0 9.85 34.47

Total 289.29 10.31 858.4 6724.85

Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)

Juice, Orange 0.1 27.28 0.5 27.28

KELLOGG'S CORN FLAKES Cereal 0.07 0 16.24 5.04



0.18 732 0.12 67.1

Water, Tap 0 17.78 0 5.93

Ham, Extra Lean, 5% Fat 0.41 7.09 0.81 25.51

Bread, White 0.11 130 1.79 12.5

Mustard, Yellow 0.04 5.8 0.15 4.9


Blueberries 0.83 8.7 0.41 8.7


Oil, Olive 3.87 0.27 0.15 0

Water, Tap 0 17.78 0 5.93

Kale 0 27.13 0.34 6.83

Blueberries 0.83 8.7 0.41 8.7

Oats, Dry 0 168.48 14.73 552.24

Water, Tap 0 17.78 0 5.93


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Beans, Black, Boiled 0 46.44 3.61 120.4

Broccoli 0.71 42.77 0.66 19.11

Salmon, Atlantic, Wild, Raw 0 37.42 2.49 90.43

Water, Tap 0 17.78 0 5.93

Blueberries 0.83 8.7 0.41 8.7


8 ounces)

0 979.98 0.44 93.57

Total 16.47 2387.43 44.47 1161.56

Item Name Potas (mg) Zinc (mg) Sodium (mg)

Juice, Orange 496 0.12 2.48

KELLOGG'S CORN FLAKES Cereal 50 0.1 400



854 2.93 286.7

Water, Tap 5.93 0 17.78

Ham, Extra Lean, 5% Fat 904.36 2.23 1705.23

Bread, White 57.5 0.42 245.5

Mustard, Yellow 13.8 0.06 113.5

COKE Diet Cherry Cola Soda 19 0 28

Blueberries 111.65 0.23 1.45

Almonds, Slivered 228.42 1 0.32

Oil, Olive 0.27 0 0.54

Water, Tap 5.93 0 17.78

Kale 89.85 0.09 8.64
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Blueberries 111.65 0.23 1.45

Oats, Dry 1338.48 12.39 6.24

Water, Tap 5.93 0 17.78

Beans, Black, Boiled 610.6 1.93 1.72

Broccoli 287.56 0.37 30.03

Salmon, Atlantic, Wild, Raw 1527.92 2 137.2

Water, Tap 5.93 0 17.78

Blueberries 111.65 0.23 1.45


8 ounces)

1255.75 4.78 379.19

Total 8092.16 29.1 3420.78

10/22/2013

Item Name Meal Quantity Wt (g) Kcal

Ham, Cured, Boneless, 11% Fat, Roasted Breakfast 8.01 ounce(s) 226.95 403.97

Rice, White, Long Grain, Boiled Breakfast 2 cup(s) 316 410.8



Breakfast 20.01 ounce(s) 567.27 283.64

Water, Tap Breakfast 20.01 fluid ounce(s) 592.8 0

Kale Morning Snack 0.3 cup(s) 20.1 10.05

Blueberries Morning Snack 1 cup(s) 145 82.65

Oats, Dry Morning Snack 1 cup(s) 156 606.84

Water, Tap Morning Snack 20.01 fluid ounce(s) 592.8 0

Beans, Black, Boiled Lunch 1 cup(s) 172 227.04

Broccoli Lunch 1 cup(s) 91 30.94
http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/2


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Chicken, Breast, Meat Only, Boneless,

Skinless, Roasted

Lunch 5 ounce(s) 141.75 233.88

Water, Tap Lunch 20.01 fluid ounce(s) 592.8 0

Almonds, Slivered Afternoon Snack 0.5 cup(s) 54 310.5

Blueberries Afternoon Snack 1 cup(s) 145 82.65

Water, Tap Afternoon Snack 20.01 fluid ounce(s) 592.8 0

Quinoa, Cooked Dinner 2 cup(s) 370 444

MILESTONE'S Side, Portabello and

Button Mushrooms, Sauteed

Dinner 4.01 ounce(s) 113.68 154.02

Flatfish, Raw Dinner 4 ounce(s) 113.39 79.37

Water, Tap Dinner 20.01 fluid ounce(s) 592.8 0

Potatoes, Sweet, Baked, Peeled Evening Snack 2.01 cup(s) 402 361.8

Water, Tap Evening Snack 20.01 fluid ounce(s) 592.8 0

Total 6590.92 3722.16

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Ham, Cured, Boneless, 11% Fat, Roasted 51.34 0 20.47 7.08

Rice, White, Long Grain, Boiled 8.5 89.02 0.88 0.24



18.72 27.23 11.23 7.13

Water, Tap 0 0 0 0

Kale 0.66 2.01 0.14 0.02

Blueberries 1.07 21.01 0.48 0.04

Oats, Dry 26.35 103.38 10.76 1.9

Water, Tap 0 0 0 0


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Broccoli 2.57 6.04 0.34 0.04


Skinless, Roasted

43.97 0 5.06 1.43

Water, Tap 0 0 0 0


Blueberries 1.07 21.01 0.48 0.04

Water, Tap 0 0 0 0

Quinoa, Cooked 16.28 78.81 7.1 0

MILESTONE'S Side, Portabello and ButtonMushrooms, Sauteed

2.57 5.13 13.2 2.93

Flatfish, Raw 14.07 0 2.19 0.5

Water, Tap 0 0 0 0

Potatoes, Sweet, Baked, Peeled 8.08 83.25 0.6 0.14

Water, Tap 0 0 0 0

Total 221.95 489.38 100.56 23.74

Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)

Ham, Cured, Boneless, 11% Fat, Roasted 10.08 3.2 0 133.9

Rice, White, Long Grain, Boiled 0.28 0.24 0 0

Milk, Reduced Fat, Fluid, 2% Milkfat w/Added Vitamin A & Vitamin D

3.18 0.41 0.48 45.38

Water, Tap 0 0 0 0

Kale 0.01 0.07 0 0



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Oats, Dry 3.4 3.95 0 0

Water, Tap 0 0 0 0

Beans, Black, Boiled 0.08 0.4 0 0

Broccoli 0.01 0.03 0 0


Skinless, Roasted

1.76 1.09 0 120.49

Water, Tap 0 0 0 0

Almonds, Slivered 16.68 6.52 0.01 0


Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 0 0

MILESTONE'S Side, Portabello and Button

Mushrooms, Sauteed

0 0 0.07 7.33

Flatfish, Raw 0.61 0.42 0 51.03

Water, Tap 0 0 0 0

Potatoes, Sweet, Baked, Peeled 0 0.26 0 0

Water, Tap 0 0 0 0

Total 36.22 17.02 0.56 358.13

Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)

Ham, Cured, Boneless, 11% Fat, Roasted 2.66 0.54 0 0




0.35 0.05 0 28.7

Water, Tap 0 0 0 0


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Kale 0.03 0.04 0.4 0.44

Blueberries 0.13 0.08 3.48 14.44

Oats, Dry 3.78 0.17 16.54 2.81

Water, Tap 0 0 0 0


Broccoli 0.02 0.02 2.37 1.55


Skinless, Roasted

0.84 0.04 0 0

Water, Tap 0 0 0 0

Almonds, Slivered 6.51 0 6.59 2.1

Blueberries 0.13 0.08 3.48 14.44

Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 10.36 0


Mushrooms, Sauteed

0 0 1.1 1.1

Flatfish, Raw 0 0 0 0

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 15.09 1.27 73.81 93.68

Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)

Ham, Cured, Boneless, 11% Fat, Roasted 0.15 0 1.66 0.75

Rice, White, Long Grain, Boiled 0.22 0 0.52 0.04


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0.51 0 0.22 1.05

Water, Tap 0.59 0 0 0

Kale 0.02 0 0.02 0.03

Blueberries 0.12 0 0.05 0.06

Oats, Dry 0.01 0 1.19 0.22

Water, Tap 0.59 0 0 0

Beans, Black, Boiled 0.11 0 0.42 0.1

Broccoli 0.08 0 0.06 0.11

Chicken, Breast, Meat Only, Boneless,Skinless, Roasted

0.09 0 0.1 0

Water, Tap 0.59 0 0 0

Almonds, Slivered 0 0 0.11 0.55

Blueberries 0.12 0 0.05 0.06

Water, Tap 0.59 0 0 0

Quinoa, Cooked 0.26 0 0.4 0.41


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 0.1 0 0 0.02

Water, Tap 0.59 0 0 0

Potatoes, Sweet, Baked, Peeled 0.3 0 0.43 0.43

Water, Tap 0.59 0 0 0

Total 5.65 0 5.24 3.81

Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g)


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Ham, Cured, Boneless, 11% Fat, Roasted 13.96 0.7 1.59 6.81

Rice, White, Long Grain, Boiled 4.66 0.29 0 306.52



0.52 0.22 3.01 28.36

Water, Tap 0 0 0 0

Kale 0.2 0.05 0 5.83


Oats, Dry 1.5 0.19 0 87.36

Water, Tap 0 0 0 0

Beans, Black, Boiled 0.87 0.12 0 256.28

Broccoli 0.58 0.16 0 57.33


Skinless, Roasted

19.44 0.85 0.48 5.67

Water, Tap 0 0 0 0

Almonds, Slivered 1.83 0.08 0 27


Water, Tap 0 0 0 0

Quinoa, Cooked 1.52 0.46 0 155.4


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 1.18 0.11 1.28 5.67

Water, Tap 0 0 0 0

Potatoes, Sweet, Baked, Peeled 5.98 1.15 0 24.12

Water, Tap 0 0 0 0


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Total 53.45 4.53 6.36 983.75

Item Name

Vit C

(mg)

Vit D (ug)

(g)

Vit A (RAE)

(g)

Vit A (IU)

(IU)

Ham, Cured, Boneless, 11% Fat, Roasted 0 1.82 0 0

Rice, White, Long Grain, Boiled 0 0 0 0



1.13 6.81 312 1077.82

Water, Tap 0 0 0 0

Kale 24.12 0 154.57 3090.58

Blueberries 14.06 0 4.35 78.3

Oats, Dry 0 0 0 0

Water, Tap 0 0 0 0

Beans, Black, Boiled 0 0 0 10.32

Broccoli 81.17 0 28.21 566.93

Chicken, Breast, Meat Only, Boneless,Skinless, Roasted

0 0.14 8.5 29.77

Water, Tap 0 0 0 0

Almonds, Slivered 0 0 0 0.54

Blueberries 14.06 0 4.35 78.3

Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 0 18.5


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 0 3.17 11.34 37.42


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Water, Tap 0 0 0 0

Potatoes, Sweet, Baked, Peeled 78.79 0 3863.22 77256.36

Water, Tap 0 0 0 0

Total 213.35 11.94 4386.54 82244.83

Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)

Ham, Cured, Boneless, 11% Fat, Roasted 0.7 18.16 3.04 49.93




0.17 680.73 0.11 62.4

Water, Tap 0 17.78 0 5.93

Kale 0 27.13 0.34 6.83

Blueberries 0.83 8.7 0.41 8.7

Oats, Dry 0 84.24 7.36 276.12

Water, Tap 0 17.78 0 5.93

Beans, Black, Boiled 0 46.44 3.61 120.4

Broccoli 0.71 42.77 0.66 19.11


Skinless, Roasted

0.38 21.26 1.47 41.11

Water, Tap 0 17.78 0 5.93


Blueberries 0.83 8.7 0.41 8.7

Water, Tap 0 17.78 0 5.93

Quinoa, Cooked 2.33 62.9 5.51 236.8


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Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 0.71 23.81 0.2 20.41

Water, Tap 0 17.78 0 5.93


Water, Tap 0 17.78 0 5.93

Total 23.8 1458.47 31.71 1177.26

Item Name Potas (mg) Zinc (mg) Sodium (mg)

Ham, Cured, Boneless, 11% Fat, Roasted 928.23 5.61 3404.25

Rice, White, Long Grain, Boiled 110.6 1.55 3.16



794.18 2.72 266.62

Water, Tap 5.93 0 17.78

Kale 89.85 0.09 8.64

Blueberries 111.65 0.23 1.45

Oats, Dry 669.24 6.19 3.12

Water, Tap 5.93 0 17.78

Beans, Black, Boiled 610.6 1.93 1.72

Broccoli 287.56 0.37 30.03


Skinless, Roasted

362.88 1.42 104.89

Water, Tap 5.93 0 17.78

Almonds, Slivered 380.7 1.66 0.54

Blueberries 111.65 0.23 1.45
http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/35http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/67http://profileplus.cengage.com/dietwellnessplus/printIndex.html#/ng/reports/sourceAnalysis/36


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Water, Tap 5.93 0 17.78

Quinoa, Cooked 636.4 4.03 25.9


Mushrooms, Sauteed

0 0 117.35

Flatfish, Raw 181.42 0.36 335.63

Water, Tap 5.93 0 17.78

Potatoes, Sweet, Baked, Peeled 1909.5 1.29 144.72

Water, Tap 5.93 0 17.78

Total 7220.02 27.69 4556.18

Energy Balance

10/20/2013, 10/21/2013, 10/22/2013

Date kCal Consumed kCal Burned Net kCal

10/21/2013 3778 0 3778

10/22/2013 3722 0 3722

Total: 7500 0 7500

Daily Caloric Summary kcal

Recommended: 4112

Average Intake: 3750

Average Expenditure: 0

Average Net Gain/Loss: 3750


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steven frame diet and wellness

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