Upload
audie22
View
235
Download
1
Embed Size (px)
Citation preview
7/27/2019 Diet & Wellness Plus Print Page.pdf
1/49
Austin Cipres [email protected] Printed: 10/29/2013
Combination Report
DRI Report
Profile
Active Profile: Austin Cipres
Height: 5 ft. 9 inches
Weight: 196 lbs.
Age: 20 years
BMI: 28.9
Gender: Male
Pregnancy: Not Pregnant
Activity Level: Active
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient DRI
Energy
Kilocalories 3459.0 kcal
Protein 71.12 g Daily requirement based on grams per kilogram of
body weight
Carbohydrate 562.09 - 389.14 g 45%-65% of kilocalories
Fat, Total 134.52 - 76.87 g No recommendation
Fat
Saturated Fat < 38.4 g Less than 10% of calories
7/27/2019 Diet & Wellness Plus Print Page.pdf
2/49
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
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
7/27/2019 Diet & Wellness Plus Print Page.pdf
3/49
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 Ranges10/20/2013 - 10/22/2013
Carbs Protein Fat Alcohol0.0
200
400
600
800
1.0k
1.2k
1.4k
1.6k
1.8k
Calories
Actual
Recommended
Recommended Yours
Carbs 45%-65% 1557-2248 kCal 45% 1150 kCal
Protein 10%-35% 346-1211 kCal 21% 531 kCal
Fats 20%-35% 692-1211 kCal 37% 949 kCal
Alcohol 0% 0 kCal 0% 0 kCal
7/27/2019 Diet & Wellness Plus Print Page.pdf
4/49
0%
|
25%
|
50%
|
75%
|
100%
|
Fat Breakdown
10/20/2013 - 10/22/2013
Source of Fat
Monounsaturated Fat 14%
Polyunsaturated Fat 9%
Saturated Fat 9%
Trans Fatty Acid 0%
Unspecified 5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals
10/20/2013 - 10/22/2013
0%
|
25%
|
50%
|
75%
|
100%
|! Nutrient DRI Intake
Energy
Kilocalories 3459.0 kcal 2556.92 kcal 74%
Protein 71.12 g 132.63 g 186%
Carbohydrate 562.09 -
389.14 g
287.39 g
Fat, Total 134.52 -
76.87 g
105.48 g
Fat
Saturated Fat < 38.4 g 26.47 g 69%
Monounsaturated Fat No suggestion 38.26 g
74%
51%
137
78%
7/27/2019 Diet & Wellness Plus Print Page.pdf
5/49
Polyunsaturated Fat No suggestion 25.24 g
Trans Fatty Acid No suggestion 0.02 g
Cholesterol < 300.0 mg 587.04 mg 196%
Essential Fatty Acids
Omega-6 Linoleic 17.00 g 20.92 g 123%
Omega-3 Linolenic 1.60 g 1.51 g 95%
Carbohydrates
Dietary Fiber, Total 38.0 g 35.21 g 93%
Sugar, Total No suggestion 139.3 g
Other
Water 3.70 L 2.73 L 74%
Alcohol No suggestion 0 g
Vitamins
Thiamin 1.20 mg 1.76 mg 146%
Riboflavin 1.30 mg 2.48 mg 191%
Niacin 16.00 mg 31.97 mg 200%
Vitamin B6 1.30 mg 2.58 mg 199%
Vitamin B12 2.40 g 6.86 g 286%
Folate (DFE) 400.00 g 815.22 g 204%
Vitamin C 90.00 mg 385.39 mg 428%
Vitamin D (ug) 15.00 g 14.15 g 94%
Vitamin A (RAE) 900.00 g 2702.4 g 300%
Vitamin A (IU) 3000.00 IU 50116.66 IU 1671%
Alpha-Tocopherol 15.00 mg 19.31 mg 129%
7/27/2019 Diet & Wellness Plus Print Page.pdf
6/49
0%
|
25%
|
50%
|
75%
|
100%
|
Minerals
Calcium 1000.00 mg 1151.28 mg 115%
Iron 8.00 mg 18.05 mg 226%
Magnesium 400.00 mg 557.89 mg 139%
Potassium 4700.00 mg 5097.17 mg 108%
Zinc 11.00 mg 14.09 mg 128%
Sodium 1500.00 mg 4134.78 mg 276%
Source Analysis
10/20/2013 - 10/22/2013
Kilocalories
Item Name Amount Kilocalories
Oatmeal, Cooked with Milk 1.5 c. 351 kcal 5%
Eggs, Fried 2.01
item
181.22 kcal 2%
Spinach, Chopped, Raw 1.01 c. 6.97 kcal 0%
Blueberries 2.01 oz. 32.48 kcal 0%
Strawberries 1.01 c. 46.54 kcal 1%
Juice, Orange 7.01 fl.oz.
97.79 kcal 1%
Water, Tap 18.01 fl.
oz.
0 kcal 0%
Rice, Brown, Long Grain, Cooked 1.01 c. 218.61 kcal 3%
Tortilla, Flour 2 item 180.6 kcal 2%
Cheese, Cheddar, Shredded 2 oz. 228.5 kcal 3%
7/27/2019 Diet & Wellness Plus Print Page.pdf
7/49
Avocado, California 1.01
item
225.48 kcal 3%
Salsa 2.01 T. 8.68 kcal 0%
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
4.01 oz. 366.06 kcal 5%
Water, Tap 18.01 fl.oz.
0 kcal 0%
Celery, Stalk 1.01
item
6.46 kcal 0%
Peanut Butter, Smooth 2.01 T. 189.1 kcal 2%
Water, Tap 10.01 fl.
oz.
0 kcal 0%
EL POLLO LOCO Chicken, Breast, Flame
Grilled
6.01 oz. 307.49 kcal 4%
Spinach, Chopped, Raw 2.01 c. 13.87 kcal 0%
Carrots 2.01 c. 100.54 kcal 1%
Almonds, Honey Roasted, Unblanched 2.01 oz. 338.48 kcal 4%
Seeds, Sunflower Kernels, Dry Roasted,Salted
3.01 oz. 496.63 kcal 6%
HIDDEN VALLEY Ranch Dressing, Light 4.01 T. 160.4 kcal 2%
Eggs, Hard Boiled 2.01
item
155.77 kcal 2%
Water, Tap 16.01 fl.
oz.
0 kcal 0%
Banana 1.01
item
106.07 kcal 1%
Orange 1.01
item
62.19 kcal 1%
Pulled Pork in Barbecue Sauce 5.01 oz. 238.61 kcal 3%
Roll, Dinner, Whole Wheat 1.01
item
76.3 kcal 1%
7/27/2019 Diet & Wellness Plus Print Page.pdf
8/49
Potatoes, Sweet, Boiled, Mashed 6.01 oz. 129.49 kcal 2%
Drink, Cranberry Apple Juice 15.01 fl.
oz.
289.6 kcal 4%
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
15.01
oz.
170.21 kcal 2%
Salmon, with Butter, Broiled or Baked 10.01oz.
516.18 kcal 7%
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
8.01 oz. 245.25 kcal 3%
POWERADE Sports Drink, Mountain Berry
Blast
8.01 fl.
oz.
50.06 kcal 1%
Water, Tap 15.01 fl.
oz.
0 kcal 0%
Omelet, Egg with Ham and Cheese 1.01
item
153.98 kcal 2%
Juice, Orange 12.01 fl.
oz.
167.54 kcal 2%
Eggs, Hard Boiled 1.01
item
78.28 kcal 1%
Sandwich, Tuna Salad with Lettuce 1.01
item
291.8 kcal 4%
Grapefruit 5.01 oz. 45.45 kcal 1%
Water, Tap 17.01 fl.
oz.
0 kcal 0%
Yogurt, Fruit, Low Fat (11 grams protein per
8 ounces)
13.01
oz.
387.27 kcal 5%
Corn, Yellow, Sweet, On the Cob 1 item 77.4 kcal 1%
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
14.01
oz.
329.66 kcal 4%
Roll, Dinner, Whole Wheat 2.01
item
151.84 kcal 2%
Salad Dressing, Thousand Island, Low 5.01 T. 146.54 kcal 2%
7/27/2019 Diet & Wellness Plus Print Page.pdf
9/49
Calorie
Spinach, Chopped, Raw 9.01 oz. 58.75 kcal 1%
Lettuce, Romaine, Shredded 6.01 oz. 28.96 kcal 0%
Juice, Grapefruit, White 13.01 fl.
oz.
156.66 kcal 2%
* A gold star marks foods containing more than 20% of the DV. A silver star marks foods
containing 10% to 20% of the DV.
MyPlate Analysis
10/20/2013 - 10/22/2013
Goal * Actual % Goal
Grains 10 oz. eq. tips 4.7 oz. eq. 47.4 %
Vegetables 4 cup eq. tips 5.8 cup eq. 144 %
Fruits 2.5 cup eq. tips 2.9 cup eq. 114.1 %
Dairy 3 cup eq. tips 1.5 cup eq. 51.5 %
Protein Foods 7 oz. eq. tips 18.1 oz. eq. 257.9 %
Empty Calories 648 kcal tips 515.4 kcal 79.5 %
Your results are based on a 3459 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 weeklyOrange Vegetables = 2 cups weekly
Dry 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 to your instructor for guidance on how to use MyPlate.
7/27/2019 Diet & Wellness Plus Print Page.pdf
10/49
** CAUTION! Recipes are not included on the MyPlate Report, as plate values
for these cannot be calculated.
Intake Spreadsheet
10/20/2013
Item Name Meal Quantity Wt (g) Kcal
Oatmeal, Cooked with Milk Breakfast 1.5 cup(s) 351 351
Eggs, Fried Breakfast 2.01 item(s) 92.46 181.22
Spinach, Chopped, Raw Breakfast 1.01 cup(s) 30.3 6.97
Blueberries Breakfast 2.01 ounce(s) 56.98 32.48
Strawberries Breakfast 1.01 cup(s) 145.44 46.54
Juice, Orange Breakfast 7.01 fluid ounce(s) 217.31 97.79
Water, Tap Breakfast 18.01 fluid
ounce(s)
533.55 0
Rice, Brown, Long Grain, Cooked Lunch 1.01 cup(s) 196.95 218.61
Tortilla, Flour Lunch 2 item(s) 60 180.6
Cheese, Cheddar, Shredded Lunch 2 ounce(s) 56.7 228.5
Avocado, California Lunch 1.01 item(s) 135.02 225.48
Salsa Lunch 2.01 tablespoon(s) 32.16 8.68
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat,
Broiled
Lunch 4.01 ounce(s) 113.68 366.06
Water, Tap Lunch 18.01 fluid
ounce(s)
533.55 0
Celery, Stalk Afternoon
Snack
1.01 item(s) 40.4 6.46
7/27/2019 Diet & Wellness Plus Print Page.pdf
11/49
Peanut Butter, Smooth Afternoon
Snack
2.01 tablespoon(s) 32.16 189.1
Water, Tap Afternoon
Snack
10.01 fluid
ounce(s)
296.55 0
EL POLLO LOCO Chicken, Breast,
Flame Grilled
Dinner 6.01 ounce(s) 170.39 307.49
Spinach, Chopped, Raw Dinner 2.01 cup(s) 60.3 13.87
Carrots Dinner 2.01 cup(s) 245.22 100.54
Almonds, Honey Roasted, Unblanched Dinner 2.01 ounce(s) 56.98 338.48
Seeds, Sunflower Kernels, Dry Roasted,
Salted
Dinner 3.01 ounce(s) 85.33 496.63
HIDDEN VALLEY Ranch Dressing, Light Dinner 4.01 tablespoon(s) 62.16 160.4
Total 3604.58 3556.91
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Oatmeal, Cooked with Milk 18.39 49 9.44 4.33
Eggs, Fried 12.58 0.77 13.72 4
Spinach, Chopped, Raw 0.87 1.1 0.12 0.02
Blueberries 0.42 8.26 0.19 0.02
Strawberries 0.97 11.17 0.44 0.02
Juice, Orange 1.52 22.6 0.43 0.05
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 5.08 45.22 1.77 0.35
Tortilla, Flour 4.8 30.73 4.02 0.98
Cheese, Cheddar, Shredded 14.12 0.73 18.79 11.96
Avocado, California 2.65 11.67 20.81 2.87
Salsa 0.5 2.01 0.05 0.01
Beef, Short Loin, T-Bone Steak, Choice, 25.91 0 28.36 11.08
7/27/2019 Diet & Wellness Plus Print Page.pdf
12/49
Separable Lean and Fat, 1/4'' Fat, Broiled
Water, Tap 0 0 0 0
Celery, Stalk 0.28 1.2 0.07 0.02
Peanut Butter, Smooth 8.07 6.29 16.21 3.38
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast, Flame
Grilled
50.32 0 12.58 3.49
Spinach, Chopped, Raw 1.72 2.19 0.24 0.04
Carrots 2.28 23.49 0.59 0.09
Almonds, Honey Roasted, Unblanched 10.35 15.9 28.43 2.7
Seeds, Sunflower Kernels, Dry Roasted,Salted
16.49 20.54 42.5 4.45
HIDDEN VALLEY Ranch Dressing, Light 2 6.01 14.04 2
Total 179.33 258.87 212.79 51.86
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Oatmeal, Cooked with Milk 2.67 1.5 0 21.06
Eggs, Fried 5.72 3.01 0.04 370.76
Spinach, Chopped, Raw 0 0.05 0 0
Blueberries 0.03 0.08 0 0
Strawberries 0.06 0.23 0 0
Juice, Orange 0.08 0.09 0 0
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 0.64 0.64 0 0
Tortilla, Flour 2.12 0.86 0 0
Cheese, Cheddar, Shredded 5.32 0.53 0 59.54
Avocado, California 13.23 2.45 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
13/49
Salsa 0.01 0.04 0 0
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
12.81 1 0 77.3
Water, Tap 0 0 0 0
Celery, Stalk 0.01 0.03 0 0
Peanut Butter, Smooth 7.79 4.55 0 0
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast, Flame
Grilled
0 0 0 195.67
Spinach, Chopped, Raw 0.01 0.1 0 0
Carrots 0.03 0.29 0 0
Almonds, Honey Roasted, Unblanched 18.46 5.97 0 0
Seeds, Sunflower Kernels, Dry Roasted,
Salted
8.11 28.06 0 0
HIDDEN VALLEY Ranch Dressing, Light 0 0 0 10.03
Total 77.11 49.47 0.04 734.36
Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)
Oatmeal, Cooked with Milk 1.34 0 4.91 16.71
Eggs, Fried 2.57 0.13 0 0.37
Spinach, Chopped, Raw 0.01 0.04 0.67 0.13
Blueberries 0.05 0.03 1.37 5.68
Strawberries 0.13 0.09 2.91 7.11
Juice, Orange 0.06 0.02 0.43 18.25
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 0.61 0.03 3.55 0.69
Tortilla, Flour 0.79 0.03 1.38 2.63
Cheese, Cheddar, Shredded 0.33 0.21 0 0.3
7/27/2019 Diet & Wellness Plus Print Page.pdf
14/49
Avocado, California 2.26 0.17 9.18 0.41
Salsa 0.04 0 0.51 0.98
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
0.66 0.32 0 0
Water, Tap 0 0 0 0
Celery, Stalk 0.03 0 0.65 0.74
Peanut Butter, Smooth 4.53 0.03 1.93 2.97
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast, Flame
Grilled
0 0 0 0
Spinach, Chopped, Raw 0.02 0.08 1.33 0.25
Carrots 0.28 0 6.87 11.62
Almonds, Honey Roasted, Unblanched 5.76 0.21 7.81 0
Seeds, Sunflower Kernels, Dry Roasted,
Salted
27.97 0.06 7.68 2.33
HIDDEN VALLEY Ranch Dressing, Light 0 0 0 4.01
Total 47.44 1.46 51.17 75.17
Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)
Oatmeal, Cooked with Milk 0.27 0 0.41 0.62
Eggs, Fried 0.06 0 0.04 0.46
Spinach, Chopped, Raw 0.03 0 0.02 0.06
Blueberries 0.05 0 0.02 0.02
Strawberries 0.13 0 0.03 0.03
Juice, Orange 0.19 0 0.2 0.07
Water, Tap 0.53 0 0 0
Rice, Brown, Long Grain, Cooked 0.14 0 0.19 0.05
7/27/2019 Diet & Wellness Plus Print Page.pdf
15/49
Tortilla, Flour 0.02 0 0.3 0.08
Cheese, Cheddar, Shredded 0.02 0 0.02 0.21
Avocado, California 0.1 0 0.1 0.19
Salsa 0.03 0 0.01 0.01
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
0.06 0 0.1 0.24
Water, Tap 0.53 0 0 0
Celery, Stalk 0.04 0 0.01 0.02
Peanut Butter, Smooth 0 0 0.02 0.03
Water, Tap 0.3 0 0 0
EL POLLO LOCO Chicken, Breast, FlameGrilled
0 0 0 0
Spinach, Chopped, Raw 0.06 0 0.05 0.11
Carrots 0.22 0 0.16 0.14
Almonds, Honey Roasted, Unblanched 0 0 0.06 0.54
Seeds, Sunflower Kernels, Dry Roasted,
Salted
0 0 0.09 0.21
HIDDEN VALLEY Ranch Dressing, Light 0 0 0 0
Total 2.78 0 1.83 3.11
Item Name
Niacin
(mg)
Vit B6
(mg) Vit B12 (g) Fol (DFE) (g)
Oatmeal, Cooked with Milk 0.66 0.17 1.16 24.57
Eggs, Fried 0.08 0.17 0.9 47.15
Spinach, Chopped, Raw 0.22 0.06 0 58.78
Blueberries 0.24 0.03 0 3.42
Strawberries 0.56 0.07 0 34.91
Juice, Orange 0.87 0.09 0 65.19
7/27/2019 Diet & Wellness Plus Print Page.pdf
16/49
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 3.01 0.29 0 7.88
Tortilla, Flour 2.18 0.03 0 120.6
Cheese, Cheddar, Shredded 0.05 0.04 0.47 10.21
Avocado, California 2.58 0.39 0 120.17
Salsa 0.02 0.06 0 1.29
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
4.4 0.37 2.4 7.96
Water, Tap 0 0 0 0
Celery, Stalk 0.13 0.03 0 14.54
Peanut Butter, Smooth 4.31 0.17 0 23.8
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast, Flame
Grilled
0 0 0 0
Spinach, Chopped, Raw 0.44 0.12 0 116.98
Carrots 2.41 0.34 0 46.59
Almonds, Honey Roasted, Unblanched 1.61 0.05 0 18.23
Seeds, Sunflower Kernels, Dry Roasted,
Salted
6.01 0.69 0 202.24
HIDDEN VALLEY Ranch Dressing, Light 0 0 0 0
Total 29.77 3.15 4.92 924.51
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
Oatmeal, Cooked with Milk 0.35 0 143.91 587.41
Eggs, Fried 0 2.03 202.49 727.66
Spinach, Chopped, Raw 8.51 0 142.11 2841.23
Blueberries 5.53 0 1.71 30.77
7/27/2019 Diet & Wellness Plus Print Page.pdf
17/49
Strawberries 85.52 0 1.45 17.45
Juice, Orange 108.66 0 21.73 434.62
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 0 0 0 0
Tortilla, Flour 0 0 0 0
Cheese, Cheddar, Shredded 0 0.34 150.25 568.12
Avocado, California 11.88 0 9.45 198.48
Salsa 0.61 0 4.82 93.91
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
0 0 0 0
Water, Tap 0 0 0 0
Celery, Stalk 1.25 0 8.89 181.4
Peanut Butter, Smooth 0 0 0 0
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast, Flame
Grilled
0 0 0 0
Spinach, Chopped, Raw 16.94 0 282.81 5654.33
Carrots 14.47 0 2047.59 40966.41
Almonds, Honey Roasted, Unblanched 0.4 0 0 0
Seeds, Sunflower Kernels, Dry Roasted,
Salted
1.19 0 0 7.68
HIDDEN VALLEY Ranch Dressing, Light 0 0 0 0
Total 255.32 2.37 3017.21 52309.48
Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)
Oatmeal, Cooked with Milk 0.46 389.61 2.14 108.81
Eggs, Fried 1.21 57.33 1.75 12.02
Spinach, Chopped, Raw 0.62 30 0.82 23.94
7/27/2019 Diet & Wellness Plus Print Page.pdf
18/49
Blueberries 0.32 3.42 0.16 3.42
Strawberries 0.42 23.27 0.6 18.91
Juice, Orange 0.09 23.9 0.43 23.9
Water, Tap 0 16.01 0 5.34
Rice, Brown, Long Grain, Cooked 0.06 19.7 0.83 84.69
Tortilla, Flour 0.11 63.6 1.99 12
Cheese, Cheddar, Shredded 0.16 408.8 0.39 15.88
Avocado, California 2.66 17.55 0.82 39.16
Salsa 0.38 8.68 0.15 4.82
Beef, Short Loin, T-Bone Steak, Choice,Separable Lean and Fat, 1/4'' Fat, Broiled
0.25 9.09 3.42 23.87
Water, Tap 0 16.01 0 5.34
Celery, Stalk 0.11 16.16 0.08 4.44
Peanut Butter, Smooth 2.89 13.83 0.6 49.53
Water, Tap 0 8.9 0 2.97
EL POLLO LOCO Chicken, Breast, Flame
Grilled
0 0 0 0
Spinach, Chopped, Raw 1.22 59.7 1.63 47.64
Carrots 1.62 80.92 0.74 29.43
Almonds, Honey Roasted, Unblanched 0 149.86 1.61 136.76
Seeds, Sunflower Kernels, Dry Roasted,
Salted
22.27 59.73 3.24 110.08
HIDDEN VALLEY Ranch Dressing, Light 0 40.1 0 0
Total 34.86 1516.16 21.41 762.92
Item Name Potas (mg) Zinc (mg) Sodium (mg)
Oatmeal, Cooked with Milk 631.8 2.88 498.42
7/27/2019 Diet & Wellness Plus Print Page.pdf
19/49
Eggs, Fried 140.54 1.29 191.39
Spinach, Chopped, Raw 169.07 0.16 23.94
Blueberries 43.88 0.09 0.57
Strawberries 222.52 0.2 1.45
Juice, Orange 434.62 0.11 2.17
Water, Tap 5.34 0 16.01
Rice, Brown, Long Grain, Cooked 84.69 1.24 9.85
Tortilla, Flour 91.8 0.32 411.6
Cheese, Cheddar, Shredded 55.57 1.76 352.1
Avocado, California 684.55 0.92 10.8
Salsa 95.52 0.12 192.96
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
312.63 4.76 77.3
Water, Tap 5.34 0 16.01
Celery, Stalk 105.04 0.05 32.32
Peanut Butter, Smooth 208.72 0.94 147.61
Water, Tap 2.97 0 8.9
EL POLLO LOCO Chicken, Breast, Flame
Grilled
0 0 866.56
Spinach, Chopped, Raw 336.47 0.32 47.64
Carrots 784.7 0.59 169.2
Almonds, Honey Roasted, Unblanched 319.1 1.48 74.08
Seeds, Sunflower Kernels, Dry Roasted,
Salted
725.32 4.51 349.86
HIDDEN VALLEY Ranch Dressing, Light 0 0 581.45
Total 5460.17 21.75 4082.19
10/21/2013
7/27/2019 Diet & Wellness Plus Print Page.pdf
20/49
Item Name Meal Quantity Wt (g) Kcal
Eggs, Hard Boiled Breakfast 2.01 item(s) 100.5 155.78
Water, Tap Breakfast 16.01 fluid ounce(s) 474.3 0
Banana Breakfast 1.01 item(s) 119.18 106.07
Orange Breakfast 1.01 item(s) 132.31 62.19
Pulled Pork in Barbecue Sauce Lunch 5.01 ounce(s) 142.03 238.61
Roll, Dinner, Whole Wheat Lunch 1.01 item(s) 28.68 76.3
Potatoes, Sweet, Boiled, Mashed Lunch 6.009999999999999
ounce(s)
170.38 129.49
Drink, Cranberry Apple Juice Lunch 15.01 fluid ounce(s) 459.68 289.6
Vegetable Combinations, with Broccoli,Carrots, Corn, and Cauliflower, Cooked
Dinner 15.009999999999998ounce(s)
425.53 170.21
Salmon, with Butter, Broiled or Baked Dinner 10.01 ounce(s) 283.78 516.18
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
Dinner 8.01 ounce(s) 227.08 245.25
POWERADE Sports Drink, Mountain
Berry Blast
Dinner 8.01 fluid ounce(s) 240.3 50.06
Water, Tap Dinner 15.01 fluid ounce(s) 444.67 0
Total 3248.42 2039.73
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Eggs, Hard Boiled 12.64 1.13 10.66 3.28
Water, Tap 0 0 0 0
Banana 1.3 27.22 0.39 0.13
Orange 1.24 15.55 0.16 0.02
Pulled Pork in Barbecue Sauce 18.73 26.62 6.28 2.01
Roll, Dinner, Whole Wheat 2.5 14.66 1.35 0.24
Potatoes, Sweet, Boiled, Mashed 2.33 30.19 0.24 0.05
7/27/2019 Diet & Wellness Plus Print Page.pdf
21/49
Drink, Cranberry Apple Juice 0 72.86 0.51 0.06
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
8.51 36.43 1.74 0.29
Salmon, with Butter, Broiled or Baked 76.58 0 20.99 3.86
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
4.66 32.7 11.2 2.92
POWERADE Sports Drink, Mountain Berry
Blast
0 14.02 0 0
Water, Tap 0 0 0 0
Total 128.49 271.36 53.51 12.86
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Eggs, Hard Boiled 4.1 1.42 0 374.87
Water, Tap 0 0 0 0
Banana 0.04 0.09 0 0
Orange 0.03 0.03 0 0
Pulled Pork in Barbecue Sauce 2.57 1.08 0.03 49.71
Roll, Dinner, Whole Wheat 0.34 0.62 0 0
Potatoes, Sweet, Boiled, Mashed 0 0.1 0 0
Drink, Cranberry Apple Juice 0.06 0.24 0 0
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
0.23 0.84 0 0
Salmon, with Butter, Broiled or Baked 7.63 7.77 0 133.3
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
4.63 3.1 0 6.81
POWERADE Sports Drink, Mountain Berry
Blast
0 0 0 0
Water, Tap 0 0 0 0
Total 19.64 15.29 0.03 564.69
7/27/2019 Diet & Wellness Plus Print Page.pdf
22/49
Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)
Eggs, Hard Boiled 1.19 0.04 0 1.13
Water, Tap 0 0 0 0
Banana 0.05 0.03 3.1 14.58
Orange 0.02 0.01 3.18 12.37
Pulled Pork in Barbecue Sauce 0.88 0.04 1.7 21.59
Roll, Dinner, Whole Wheat 0.58 0.03 2.15 2.43
Potatoes, Sweet, Boiled, Mashed 0.1 0 4.26 9.78
Drink, Cranberry Apple Juice 0.16 0.08 0 66.65
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
0.66 0.17 12.34 10.6
Salmon, with Butter, Broiled or Baked 0 0.67 0 0
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
2.92 0.17 5 0
POWERADE Sports Drink, Mountain Berry
Blast
0 0 0 14.02
Water, Tap 0 0 0 0
Total 6.58 1.25 31.73 153.13
Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)
Eggs, Hard Boiled 0.07 0 0.07 0.52
Water, Tap 0.47 0 0 0
Banana 0.09 0 0.04 0.09
Orange 0.11 0 0.12 0.05
Pulled Pork in Barbecue Sauce 0.09 0 0.24 0.18
Roll, Dinner, Whole Wheat 0.01 0 0.07 0.04
Potatoes, Sweet, Boiled, Mashed 0.14 0 0.1 0.08
7/27/2019 Diet & Wellness Plus Print Page.pdf
23/49
Drink, Cranberry Apple Juice 0.39 0 0 0
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
0.37 0 0.18 0.25
Salmon, with Butter, Broiled or Baked 0.18 0 0.45 0.17
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
0.18 0 0.18 0.17
POWERADE Sports Drink, Mountain Berry
Blast
0.23 0 0 0
Water, Tap 0.44 0 0 0
Total 2.77 0 1.43 1.56
Item Name
Niacin
(mg)
Vit B6
(mg) Vit B12 (g) Fol (DFE) (g)
Eggs, Hard Boiled 0.06 0.12 1.12 44.22
Water, Tap 0 0 0 0
Banana 0.79 0.44 0 23.84
Orange 0.37 0.08 0 39.69
Pulled Pork in Barbecue Sauce 4.31 0.35 0.58 2.84
Roll, Dinner, Whole Wheat 1.05 0.06 0 8.61
Potatoes, Sweet, Boiled, Mashed 0.92 0.28 0 10.22
Drink, Cranberry Apple Juice 0 0 0 0
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
2.52 0.43 0 153.19
Salmon, with Butter, Broiled or Baked 27.79 0.62 7.69 0
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
1.73 0.02 0 15.9
POWERADE Sports Drink, Mountain Berry
Blast
2 0.2 0.6 0
Water, Tap 0 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
24/49
Total 41.56 2.61 9.99 298.5
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
Eggs, Hard Boiled 0 2.21 149.75 522.6
Water, Tap 0 0 0 0
Banana 10.37 0 3.58 76.28
Orange 70.39 0 14.55 297.7
Pulled Pork in Barbecue Sauce 0.28 0.28 18.46 374.96
Roll, Dinner, Whole Wheat 0 0 0 0
Potatoes, Sweet, Boiled, Mashed 21.81 0 1340.9 26817.91
Drink, Cranberry Apple Juice 181.57 0 0 13.79
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
85.11 0 1144.67 25464.31
Salmon, with Butter, Broiled or Baked 6.13 35.45 0 453.74
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
13.62 0 99.92 483.68
POWERADE Sports Drink, Mountain Berry
Blast
0 0 0 0
Water, Tap 0 0 0 0
Total 389.28 37.95 2771.82 54504.97
Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)
Eggs, Hard Boiled 1.04 50.25 1.2 10.05
Water, Tap 0 14.23 0 4.74
Banana 0.12 5.96 0.31 32.18
Orange 0.24 52.92 0.13 13.23
Pulled Pork in Barbecue Sauce 1.26 62.49 1.76 31.25
7/27/2019 Diet & Wellness Plus Print Page.pdf
25/49
Roll, Dinner, Whole Wheat 0.26 30.41 0.69 24.38
Potatoes, Sweet, Boiled, Mashed 1.6 46 1.23 30.67
Drink, Cranberry Apple Juice 0.55 13.79 0.32 4.6
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
3.32 106.38 2.26 63.83
Salmon, with Butter, Broiled or Baked 3.83 49.92 3.4 89.62
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
0 79.48 0.43 43.15
POWERADE Sports Drink, Mountain Berry
Blast
0 0 0 0
Water, Tap 0 13.34 0 4.45
Total 12.22 525.17 11.73 352.14
Item Name Potas (mg) Zinc (mg) Sodium (mg)
Eggs, Hard Boiled 126.63 1.06 124.62
Water, Tap 4.74 0 14.23
Banana 426.66 0.18 1.19
Orange 239.48 0.09 0
Pulled Pork in Barbecue Sauce 433.19 2.63 945.93
Roll, Dinner, Whole Wheat 78.02 0.58 115.02
Potatoes, Sweet, Boiled, Mashed 391.88 0.34 46
Drink, Cranberry Apple Juice 78.15 0.09 9.19
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
740.42 1.49 1085.09
Salmon, with Butter, Broiled or Baked 1256.42 1.88 329
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
329.27 0.54 597.22
POWERADE Sports Drink, Mountain Berry
Blast
25.03 0 100.13
7/27/2019 Diet & Wellness Plus Print Page.pdf
26/49
Water, Tap 4.45 0 13.34
Total 4134.34 8.88 3380.96
10/22/2013
Item Name Meal Quantity Wt (g) Kcal
Omelet, Egg with Ham and Cheese Breakfast 1.01 item(s) 77.77 153.98
Juice, Orange Breakfast 12.01 fluid ounce(s) 372.31 167.54
Eggs, Hard Boiled Morning
Snack
1.01 item(s) 50.5 78.28
Sandwich, Tuna Salad with Lettuce Lunch 1.01 item(s) 168.67 291.8
Grapefruit Lunch 5.01 ounce(s) 142.03 45.45
Water, Tap Lunch 17.01 fluid ounce(s) 503.92 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
Lunch 13.01 ounce(s) 368.83 387.27
Corn, Yellow, Sweet, On the Cob Afternoon
Snack
1 item(s) 90 77.4
Pasta, Ravioli, Meat Filled with Tomato
or Meat Sauce, Canned
Dinner 14.01 ounce(s) 397.18 329.66
Roll, Dinner, Whole Wheat Dinner 2.01 item(s) 57.08 151.84
Salad Dressing, Thousand Island, Low
Calorie
Dinner 5.01 tablespoon(s) 75.15 146.54
Spinach, Chopped, Raw Dinner 9.01 ounce(s) 255.43 58.75
Lettuce, Romaine, Shredded Dinner 6.009999999999999
ounce(s)
170.38 28.96
Juice, Grapefruit, White Dinner 13.01 fluid ounce(s) 401.68 156.66
Total 3130.93 2074.13
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Omelet, Egg with Ham and Cheese 10.74 1.99 11.26 4.4
Juice, Orange 2.61 38.72 0.74 0.09
7/27/2019 Diet & Wellness Plus Print Page.pdf
27/49
Eggs, Hard Boiled 6.35 0.57 5.36 1.65
Sandwich, Tuna Salad with Lettuce 19.28 36.96 7.25 1.25
Grapefruit 0.89 11.48 0.14 0
Water, Tap 0 0 0 0
Yogurt, Fruit, Low Fat (11 grams proteinper 8 ounces)
17.93 68.6 5.2 3.35
Corn, Yellow, Sweet, On the Cob 2.94 16.83 1.22 0.29
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
12.31 57.71 5.88 2.33
Roll, Dinner, Whole Wheat 4.97 29.17 2.68 0.48
Salad Dressing, Thousand Island, Low
Calorie
0.62 18.08 8.51 0.56
Spinach, Chopped, Raw 7.31 9.27 1 0.16
Lettuce, Romaine, Shredded 2.1 5.61 0.51 0.07
Juice, Grapefruit, White 2.01 36.95 0.4 0.06
Total 90.05 331.93 50.15 14.69
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Omelet, Egg with Ham and Cheese 4.29 1.4 0 197.54
Juice, Orange 0.13 0.15 0 0
Eggs, Hard Boiled 2.06 0.71 0 188.37
Sandwich, Tuna Salad with Lettuce 1.82 3.61 0 21.93
Grapefruit 0 0 0 0
Water, Tap 0 0 0 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
1.43 0.15 0 22.13
Corn, Yellow, Sweet, On the Cob 0.39 0.44 0.01 0
Pasta, Ravioli, Meat Filled with Tomato or 2.28 0.46 0 23.83
7/27/2019 Diet & Wellness Plus Print Page.pdf
28/49
Meat Sauce, Canned
Roll, Dinner, Whole Wheat 0.68 1.23 0 0
Salad Dressing, Thousand Island, Low
Calorie
4.86 2.02 0 8.27
Spinach, Chopped, Raw 0.03 0.42 0 0
Lettuce, Romaine, Shredded 0.02 0.27 0 0
Juice, Grapefruit, White 0.05 0.1 0 0
Total 18.04 10.97 0.01 462.05
Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)
Omelet, Egg with Ham and Cheese 1.2 0.11 0 1.97
Juice, Orange 0.11 0.04 0.74 31.27
Eggs, Hard Boiled 0.6 0.02 0 0.57
Sandwich, Tuna Salad with Lettuce 3.04 0.38 1.86 4.5
Grapefruit 0 0 1.56 9.91
Water, Tap 0 0 0 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0.1 0.04 0 56.87
Corn, Yellow, Sweet, On the Cob 0.42 0.01 1.8 5.63
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
0.42 0.04 1.99 21.37
Roll, Dinner, Whole Wheat 1.16 0.07 4.28 4.83
Salad Dressing, Thousand Island, Low
Calorie
1.47 0.55 0.9 13.01
Spinach, Chopped, Raw 0.07 0.35 5.62 1.07
Lettuce, Romaine, Shredded 0.08 0.19 3.58 2.03
Juice, Grapefruit, White 0.08 0.02 0.4 36.55
Total 8.74 1.84 22.73 189.59
7/27/2019 Diet & Wellness Plus Print Page.pdf
29/49
Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)
Omelet, Egg with Ham and Cheese 0.05 0 0.11 0.31
Juice, Orange 0.33 0 0.34 0.11
Eggs, Hard Boiled 0.04 0 0.03 0.26
Sandwich, Tuna Salad with Lettuce 0.1 0 0.27 0.23
Grapefruit 0.13 0 0 0.03
Water, Tap 0.5 0 0 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0.27 0 0.15 0.73
Corn, Yellow, Sweet, On the Cob 0.07 0 0.14 0.05
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
0.31 0 0.31 0.25
Roll, Dinner, Whole Wheat 0.02 0 0.14 0.09
Salad Dressing, Thousand Island, Low
Calorie
0.05 0 0.04 0.03
Spinach, Chopped, Raw 0.23 0 0.2 0.48
Lettuce, Romaine, Shredded 0.16 0 0.12 0.11
Juice, Grapefruit, White 0.36 0 0.16 0.08
Total 2.63 0 2.01 2.77
Item Name
Niacin
(mg)
Vit B6
(mg) Vit B12 (g) Fol (DFE) (g)
Omelet, Egg with Ham and Cheese 0.6 0.12 0.74 17.11
Juice, Orange 1.49 0.15 0 111.69
Eggs, Hard Boiled 0.03 0.06 0.56 22.22
Sandwich, Tuna Salad with Lettuce 10.11 0.27 1.77 102.89
Grapefruit 0.36 0 0 14.2
Water, Tap 0 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
30/49
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0.39 0.17 1.92 36.88
Corn, Yellow, Sweet, On the Cob 1.59 0.08 0 37.8
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
4.4 0.23 0.68 95.32
Roll, Dinner, Whole Wheat 2.1 0.11 0 17.13
Salad Dressing, Thousand Island, Low
Calorie
0.33 0 0 0
Spinach, Chopped, Raw 1.85 0.5 0 495.53
Lettuce, Romaine, Shredded 0.53 0.13 0 231.72
Juice, Grapefruit, White 0.8 0.18 0 40.17
Total 24.58 1.99 5.66 1222.66
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
Omelet, Egg with Ham and Cheese 0 1 108.1 484.28
Juice, Orange 186.16 0 37.23 744.62
Eggs, Hard Boiled 0 1.11 75.25 262.6
Sandwich, Tuna Salad with Lettuce 1.35 0 23.61 132.57
Grapefruit 48.86 0 65.33 1316.63
Water, Tap 0 0 0 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
2.58 0 0 221.3
Corn, Yellow, Sweet, On the Cob 6.12 0 8.1 168.3
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
34.16 0 43.69 1139.6
Roll, Dinner, Whole Wheat 0 0 0 0
Salad Dressing, Thousand Island, Low
Calorie
1.13 0 12.02 233.72
7/27/2019 Diet & Wellness Plus Print Page.pdf
31/49
Spinach, Chopped, Raw 71.78 0 1197.96 23951.6
Lettuce, Romaine, Shredded 6.82 0 742.86 14840.15
Juice, Grapefruit, White 152.64 0 4.02 40.17
Total 511.58 2.12 2318.18 43535.53
Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)
Omelet, Egg with Ham and Cheese 0.61 111.21 0.95 12.44
Juice, Orange 0.15 40.95 0.74 40.95
Eggs, Hard Boiled 0.52 25.25 0.6 5.05
Sandwich, Tuna Salad with Lettuce 0.66 96.14 3.09 32.05
Grapefruit 0.18 17.04 0.13 11.36
Water, Tap 0 15.12 0 5.04
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0 623.32 0.26 59.01
Corn, Yellow, Sweet, On the Cob 0.06 1.8 0.47 33.3
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
1.11 55.6 3.34 31.77
Roll, Dinner, Whole Wheat 0.51 60.51 1.38 48.52
Salad Dressing, Thousand Island, Low
Calorie
0.75 20.29 0.68 5.26
Spinach, Chopped, Raw 5.19 252.87 6.92 201.79
Lettuce, Romaine, Shredded 0.22 56.23 1.65 23.85
Juice, Grapefruit, White 0.88 36.15 0.8 48.2
Total 10.86 1412.49 21.01 558.61
Item Name Potas (mg) Zinc (mg) Sodium (mg)
Omelet, Egg with Ham and Cheese 149.32 1.2 508.62
Juice, Orange 744.62 0.19 3.72
7/27/2019 Diet & Wellness Plus Print Page.pdf
32/49
Eggs, Hard Boiled 63.63 0.53 62.62
Sandwich, Tuna Salad with Lettuce 244.57 0.93 791.06
Grapefruit 197.42 0.1 0
Water, Tap 5.04 0 15.12
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
796.67 3.02 239.74
Corn, Yellow, Sweet, On the Cob 243 0.41 13.5
Pasta, Ravioli, Meat Filled with Tomato or
Meat Sauce, Canned
448.81 2.03 2140.78
Roll, Dinner, Whole Wheat 155.27 1.15 228.91
Salad Dressing, Thousand Island, Low
Calorie
151.8 0.14 717.68
Spinach, Chopped, Raw 1425.3 1.35 201.79
Lettuce, Romaine, Shredded 420.84 0.39 13.63
Juice, Grapefruit, White 650.73 0.2 4.02
Total 5697.01 11.64 4941.19
Exchanges Spreadsheet
10/20/2013
Item Name Meal Quantity Weight Vegetable
Oatmeal, Cooked with Milk Breakfast 1.5 cup(s) 351 g 0
Eggs, Fried Breakfast 2.01 item(s) 92.5 g 0
Spinach, Chopped, Raw Breakfast 1.01 cup(s) 30.3 g 0.28
Blueberries Breakfast 2.01 ounce(s) 57 g 0
Strawberries Breakfast 1.01 cup(s) 145.4 g 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
33/49
Juice, Orange Breakfast 7.01 fluid
ounce(s)
217.3 g 0
Water, Tap Breakfast 18.01 fluid
ounce(s)
533.5 g 0
Rice, Brown, Long Grain, Cooked Lunch 1.01 cup(s) 196.9 g 0
Tortilla, Flour Lunch 2 item(s) 60 g 0
Cheese, Cheddar, Shredded Lunch 2 ounce(s) 56.7 g 0
Avocado, California Lunch 1.01 item(s) 135 g 0
Salsa Lunch 2.01
tablespoon(s)
32.2 g 0
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat,
Broiled
Lunch 4.01 ounce(s) 113.7 g 0
Water, Tap Lunch 18.01 fluid
ounce(s)
533.5 g 0
Celery, Stalk Afternoon
Snack
1.01 item(s) 40.4 g 0.26
Peanut Butter, Smooth Afternoon
Snack
2.01
tablespoon(s)
32.2 g 0
Water, Tap Afternoon
Snack
10.01 fluid
ounce(s)
296.5 g 0
EL POLLO LOCO Chicken, Breast,
Flame Grilled
Dinner 6.01 ounce(s) 170.4 g 0
Spinach, Chopped, Raw Dinner 2.01 cup(s) 60.3 g 0.56
Carrots Dinner 2.01 cup(s) 245.2 g 4.02
Almonds, Honey Roasted, Unblanched Dinner 2.01 ounce(s) 57 g 0
Seeds, Sunflower Kernels, Dry Roasted,
Salted
Dinner 3.01 ounce(s) 85.3 g 0
HIDDEN VALLEY Ranch Dressing, Light Dinner 4.01
tablespoon(s)
62.2 g 0
Total 5.11
7/27/2019 Diet & Wellness Plus Print Page.pdf
34/49
Item Name Bread/Starch Fruit Other Carbohydrate Milk
Oatmeal, Cooked with Milk 3 0 0 0
Eggs, Fried 0 0 0 0
Spinach, Chopped, Raw 0 0 0 0
Blueberries 0 0.54 0 0
Strawberries 0 0.78 0 0
Juice, Orange 0 1.31 0 0
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 3.03 0 0 0
Tortilla, Flour 2.34 0 0 0
Cheese, Cheddar, Shredded 0 0 0 0
Avocado, California 0 0 0 0
Salsa 0 0 0 0
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat,
Broiled
0 0 0 0
Water, Tap 0 0 0 0
Celery, Stalk 0 0 0 0
Peanut Butter, Smooth 0 0 0 0
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast,
Flame Grilled
0 0 0 0
Spinach, Chopped, Raw 0 0 0 0
Carrots 0 0 0 0
Almonds, Honey Roasted, Unblanched 0 0 0 0
Seeds, Sunflower Kernels, Dry Roasted,
Salted
0 0 1.33 0
HIDDEN VALLEY Ranch Dressing, Light 0 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
35/49
Total 8.37 2.63 1.33 0
Item Name
Meat/Meat
Substitute Fat
Meat-Very
Lean
Milk-
Skim
Oatmeal, Cooked with Milk 0 0 0 0
Eggs, Fried 0 1 0 0
Spinach, Chopped, Raw 0 0 0 0
Blueberries 0 0 0 0
Strawberries 0 0 0 0
Juice, Orange 0 0 0 0
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 0 0 0 0
Tortilla, Flour 0 0 0 0
Cheese, Cheddar, Shredded 0 0.54 0 0
Avocado, California 0 5 0 0
Salsa 0 0 0 0
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat,
Broiled
0 0 0 0
Water, Tap 0 0 0 0
Celery, Stalk 0 0 0 0
Peanut Butter, Smooth 0 0 0 0
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast,
Flame Grilled
0 1.4 6.99 0
Spinach, Chopped, Raw 0 0 0 0
Carrots 0 0 0 0
Almonds, Honey Roasted, Unblanched 0 3.17 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
36/49
Seeds, Sunflower Kernels, Dry Roasted,
Salted
0 4 0 0
HIDDEN VALLEY Ranch Dressing, Light 0 3.01 0 0
Total 0 18.12 6.99 0
Item Name
Meat-Medium
Fat
Milk-
Whole
Meat-High
Fat
Milk-Low
Fat
Oatmeal, Cooked with Milk 0 0 0 0.75
Eggs, Fried 2.01 0 0 0
Spinach, Chopped, Raw 0 0 0 0
Blueberries 0 0 0 0
Strawberries 0 0 0 0
Juice, Orange 0 0 0 0
Water, Tap 0 0 0 0
Rice, Brown, Long Grain, Cooked 0 0 0 0
Tortilla, Flour 0 0 0 0
Cheese, Cheddar, Shredded 0 0 2.01 0
Avocado, California 0 0 0 0
Salsa 0 0 0 0
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat,
Broiled
4.88 0 0 0
Water, Tap 0 0 0 0
Celery, Stalk 0 0 0 0
Peanut Butter, Smooth 0 0 1.89 0
Water, Tap 0 0 0 0
EL POLLO LOCO Chicken, Breast,
Flame Grilled
0 0 0 0
Spinach, Chopped, Raw 0 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
37/49
Carrots 0 0 0 0
Almonds, Honey Roasted, Unblanched 0 0 1.58 0
Seeds, Sunflower Kernels, Dry Roasted,
Salted
0 0 2.67 0
HIDDEN VALLEY Ranch Dressing, Light 0 0 0 0
Total 6.89 0 8.15 0.75
Item Name Meat-Lean
Oatmeal, Cooked with Milk 0
Eggs, Fried 0
Spinach, Chopped, Raw 0
Blueberries 0
Strawberries 0
Juice, Orange 0
Water, Tap 0
Rice, Brown, Long Grain, Cooked 0
Tortilla, Flour 0
Cheese, Cheddar, Shredded 0
Avocado, California 0
Salsa 0
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat,
Broiled
0
Water, Tap 0
Celery, Stalk 0
Peanut Butter, Smooth 0
Water, Tap 0
EL POLLO LOCO Chicken, Breast, 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
38/49
Flame Grilled
Spinach, Chopped, Raw 0
Carrots 0
Almonds, Honey Roasted, Unblanched 0
Seeds, Sunflower Kernels, Dry Roasted,
Salted
0
HIDDEN VALLEY Ranch Dressing, Light 0
Total 0
10/21/2013
Item Name Meal Quantity Weight Vegetable
Eggs, Hard Boiled Breakfast 2.01 item(s) 100.5 g 0
Water, Tap Breakfast 16.01 fluid ounce(s) 474.3 g 0
Banana Breakfast 1.01 item(s) 119.2 g 0
Orange Breakfast 1.01 item(s) 132.3 g 0
Pulled Pork in Barbecue Sauce Lunch 5.01 ounce(s) 142 g 0
Roll, Dinner, Whole Wheat Lunch 1.01 item(s) 28.7 g 0
Potatoes, Sweet, Boiled, Mashed Lunch 6.009999999999999
ounce(s)
170.4 g 0
Drink, Cranberry Apple Juice Lunch 15.01 fluid ounce(s) 459.7 g 0
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
Dinner 15.009999999999998
ounce(s)
425.5 g 6.65
Salmon, with Butter, Broiled or Baked Dinner 10.01 ounce(s) 283.8 g 0
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
Dinner 8.01 ounce(s) 227.1 g 0
POWERADE Sports Drink, Mountain
Berry Blast
Dinner 8.01 fluid ounce(s) 240.3 g 0
Water, Tap Dinner 15.01 fluid ounce(s) 444.7 g 0
Total 6.65
7/27/2019 Diet & Wellness Plus Print Page.pdf
39/49
Item Name Bread/Starch Fruit Other Carbohydrate Milk
Eggs, Hard Boiled 0 0 0 0
Water, Tap 0 0 0 0
Banana 0 1.77 0 0
Orange 0 1.04 0 0
Pulled Pork in Barbecue Sauce 0 0 1.71 0
Roll, Dinner, Whole Wheat 0.95 0 0 0
Potatoes, Sweet, Boiled, Mashed 1.62 0 0 0
Drink, Cranberry Apple Juice 0 0 3.62 0
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
0 0 0 0
Salmon, with Butter, Broiled or Baked 0 0 0 0
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
3.07 0 0 0
POWERADE Sports Drink, Mountain
Berry Blast
0 0 1 0
Water, Tap 0 0 0 0
Total 5.64 2.81 6.33 0
Item Name
Meat/Meat
Substitute Fat
Meat-Very
Lean
Milk-
Skim
Eggs, Hard Boiled 0 0 0 0
Water, Tap 0 0 0 0
Banana 0 0 0 0
Orange 0 0 0 0
Pulled Pork in Barbecue Sauce 0 0 0 0
Roll, Dinner, Whole Wheat 0 0 0 0
Potatoes, Sweet, Boiled, Mashed 0 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
40/49
Drink, Cranberry Apple Juice 0 0 0 0
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
0 0 0 0
Salmon, with Butter, Broiled or Baked 0 0 0 0
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
0 0 0 0
POWERADE Sports Drink, Mountain
Berry Blast
0 0 0 0
Water, Tap 0 0 0 0
Total 0 0 0 0
Item Name
Meat-Medium
Fat
Milk-
Whole
Meat-High
Fat
Milk-Low
Fat
Eggs, Hard Boiled 2.07 0 0 0
Water, Tap 0 0 0 0
Banana 0 0 0 0
Orange 0 0 0 0
Pulled Pork in Barbecue Sauce 0 0 0 0
Roll, Dinner, Whole Wheat 0 0 0 0
Potatoes, Sweet, Boiled, Mashed 0 0 0 0
Drink, Cranberry Apple Juice 0 0 0 0
Vegetable Combinations, with Broccoli,
Carrots, Corn, and Cauliflower, Cooked
0 0 0 0
Salmon, with Butter, Broiled or Baked 0 0 0 0
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
0 0 0 0
POWERADE Sports Drink, Mountain
Berry Blast
0 0 0 0
Water, Tap 0 0 0 0
Total 2.07 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
41/49
Item Name Meat-Lean
Eggs, Hard Boiled 0
Water, Tap 0
Banana 0
Orange 0
Pulled Pork in Barbecue Sauce 2.28
Roll, Dinner, Whole Wheat 0
Potatoes, Sweet, Boiled, Mashed 0
Drink, Cranberry Apple Juice 0
Vegetable Combinations, with Broccoli,Carrots, Corn, and Cauliflower, Cooked
0
Salmon, with Butter, Broiled or Baked 9.38
Potatoes, Mashed, without Milk and
Margarine, Prepared from Granules
0
POWERADE Sports Drink, Mountain
Berry Blast
0
Water, Tap 0
Total 11.66
10/22/2013
Item Name Meal Quantity Weight Vegetable
Omelet, Egg with Ham and Cheese Breakfast 1.01 item(s) 77.8 g 0
Juice, Orange Breakfast 12.01 fluid ounce(s) 372.3 g 0
Eggs, Hard Boiled Morning
Snack
1.01 item(s) 50.5 g 0
Sandwich, Tuna Salad with Lettuce Lunch 1.01 item(s) 168.7 g 0
Grapefruit Lunch 5.01 ounce(s) 142 g 0
Water, Tap Lunch 17.01 fluid ounce(s) 503.9 g 0
Yogurt, Fruit, Low Fat (11 grams protein Lunch 13.01 ounce(s) 368.8 g 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
42/49
per 8 ounces)
Corn, Yellow, Sweet, On the Cob Afternoon
Snack
1 item(s) 90 g 0
Pasta, Ravioli, Meat Filled with Tomato
or Meat Sauce, Canned
Dinner 14.01 ounce(s) 397.2 g 1.58
Roll, Dinner, Whole Wheat Dinner 2.01 item(s) 57.1 g 0
Salad Dressing, Thousand Island, Low
Calorie
Dinner 5.01 tablespoon(s) 75.1 g 0
Spinach, Chopped, Raw Dinner 9.01 ounce(s) 255.4 g 2.36
Lettuce, Romaine, Shredded Dinner 6.009999999999999
ounce(s)
170.4 g 1.16
Juice, Grapefruit, White Dinner 13.01 fluid ounce(s) 401.7 g 0
Total 5.1
Item Name Bread/Starch Fruit Other Carbohydrate Milk
Omelet, Egg with Ham and Cheese 0 0 0 0
Juice, Orange 0 2.25 0 0
Eggs, Hard Boiled 0 0 0 0
Sandwich, Tuna Salad with Lettuce 2.02 0 0 0
Grapefruit 0 0.76 0 0
Water, Tap 0 0 0 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0 0 3.01 0
Corn, Yellow, Sweet, On the Cob 0.97 0 0 0
Pasta, Ravioli, Meat Filled with Tomato
or Meat Sauce, Canned
3.16 0 0 0
Roll, Dinner, Whole Wheat 1.9 0 0 0
Salad Dressing, Thousand Island, Low
Calorie
0 0 1.25 0
Spinach, Chopped, Raw 0 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
43/49
Lettuce, Romaine, Shredded 0 0 0 0
Juice, Grapefruit, White 0 2.62 0 0
Total 8.05 5.63 4.26 0
Item Name
Meat/Meat
Substitute Fat
Meat-Very
Lean
Milk-
Skim
Omelet, Egg with Ham and Cheese 0 1.01 0 0
Juice, Orange 0 0 0 0
Eggs, Hard Boiled 0 0 0 0
Sandwich, Tuna Salad with Lettuce 0 1.01 2.02 0
Grapefruit 0 0 0 0
Water, Tap 0 0 0 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0 0 0 1.51
Corn, Yellow, Sweet, On the Cob 0 0 0 0
Pasta, Ravioli, Meat Filled with Tomato
or Meat Sauce, Canned
0 0 0 0
Roll, Dinner, Whole Wheat 0 0 0 0
Salad Dressing, Thousand Island, Low
Calorie
0 0 0 0
Spinach, Chopped, Raw 0 0 0 0
Lettuce, Romaine, Shredded 0 0 0 0
Juice, Grapefruit, White 0 0 0 0
Total 0 2.02 2.02 1.51
Item Name
Meat-Medium
Fat
Milk-
Whole
Meat-High
Fat
Milk-Low
Fat
Omelet, Egg with Ham and Cheese 1.01 0 0 0
Juice, Orange 0 0 0 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
44/49
Eggs, Hard Boiled 1.04 0 0 0
Sandwich, Tuna Salad with Lettuce 0 0 0 0
Grapefruit 0 0 0 0
Water, Tap 0 0 0 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0 0 0 0
Corn, Yellow, Sweet, On the Cob 0 0 0 0
Pasta, Ravioli, Meat Filled with Tomato
or Meat Sauce, Canned
0 0 0.79 0
Roll, Dinner, Whole Wheat 0 0 0 0
Salad Dressing, Thousand Island, Low
Calorie
0 0 0 0
Spinach, Chopped, Raw 0 0 0 0
Lettuce, Romaine, Shredded 0 0 0 0
Juice, Grapefruit, White 0 0 0 0
Total 2.05 0 0.79 0
Item Name Meat-Lean
Omelet, Egg with Ham and Cheese 0
Juice, Orange 0
Eggs, Hard Boiled 0
Sandwich, Tuna Salad with Lettuce 0
Grapefruit 0
Water, Tap 0
Yogurt, Fruit, Low Fat (11 grams protein
per 8 ounces)
0
Corn, Yellow, Sweet, On the Cob 0
Pasta, Ravioli, Meat Filled with Tomato
or Meat Sauce, Canned
0
7/27/2019 Diet & Wellness Plus Print Page.pdf
45/49
Roll, Dinner, Whole Wheat 0
Salad Dressing, Thousand Island, Low
Calorie
0
Spinach, Chopped, Raw 0
Lettuce, Romaine, Shredded 0
Juice, Grapefruit, White 0
Total 0
** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as
exchange values for these cannot be calculated.
Activities Spreadsheet
Energy Balance
10/20/2013 - 10/22/2013
Date kCal Consumed kCal Burned Net kCal
10/20/2013 3557 0 3557
10/21/2013 2040 0 2040
10/22/2013 2074 0 2074
Total: 7671 0 7671
Daily Caloric Summary kcal
Recommended: 3459
Average Intake: 2557
Average Expenditure: 0
7/27/2019 Diet & Wellness Plus Print Page.pdf
46/49
Average Net Gain/Loss: 2557
Daily Food Log
10/20/2013
BREAKFAST
Oatmeal, Cooked with Milk 1.5 c. 351 kCal
Eggs, Fried 2.01 item 181 kCal
Spinach, Chopped, Raw 1.01 c. 7 kCal
Blueberries 2.01 oz. 32 kCal
Strawberries 1.01 c. 47 kCal
Juice, Orange 7.01 fl. oz. 98 kCal
Water, Tap 18.01 fl. oz. 0 kCal
MORNING_SNACK
LUNCH
Rice, Brown, Long Grain, Cooked 1.01 c. 219 kCal
Tortilla, Flour 2 item 181 kCal
Cheese, Cheddar, Shredded 2 oz. 228 kCal
Avocado, California 1.01 item 225 kCal
Salsa 2.01 T. 9 kCal
Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat,
1/4'' Fat, Broiled
4.01 oz. 366 kCal
Water, Tap 18.01 fl. oz. 0 kCal
AFTERNOON_SNACK
Celery, Stalk 1.01 item 6 kCal
7/27/2019 Diet & Wellness Plus Print Page.pdf
47/49
Peanut Butter, Smooth 2.01 T. 189 kCal
Water, Tap 10.01 fl. oz. 0 kCal
DINNER
EL POLLO LOCO Chicken, Breast, Flame Grilled 6.01 oz. 307 kCal
Spinach, Chopped, Raw 2.01 c. 14 kCal
Carrots 2.01 c. 101 kCal
Almonds, Honey Roasted, Unblanched 2.01 oz. 338 kCal
Seeds, Sunflower Kernels, Dry Roasted, Salted 3.01 oz. 497 kCal
HIDDEN VALLEY Ranch Dressing, Light 4.01 T. 160 kCal
EVENING_SNACK
Total: 3557
10/21/2013
BREAKFAST
Eggs, Hard Boiled 2.01 item 156 kCal
Water, Tap 16.01 fl. oz. 0 kCal
Banana 1.01 item 106 kCal
Orange 1.01 item 62 kCal
MORNING_SNACK
LUNCH
Pulled Pork in Barbecue Sauce 5.01 oz. 239 kCal
Roll, Dinner, Whole Wheat 1.01 item 76 kCal
Potatoes, Sweet, Boiled, Mashed 6.009999999999999
oz.
129 kCal
Drink, Cranberry Apple Juice 15.01 fl. oz. 290 kCal
AFTERNOON_SNACK
7/27/2019 Diet & Wellness Plus Print Page.pdf
48/49
DINNER
Vegetable Combinations, with Broccoli, Carrots, Corn, and
Cauliflower, Cooked
15.009999999999998
oz.
170 kCal
Salmon, with Butter, Broiled or Baked 10.01 oz. 516 kCal
Potatoes, Mashed, without Milk and Margarine, Prepared from
Granules
8.01 oz. 245 kCal
POWERADE Sports Drink, Mountain Berry Blast 8.01 fl. oz. 50 kCal
Water, Tap 15.01 fl. oz. 0 kCal
EVENING_SNACK
Total: 2040
10/22/2013
BREAKFAST
Omelet, Egg with Ham and Cheese 1.01 item 154 kCal
Juice, Orange 12.01 fl. oz. 168 kCal
MORNING_SNACK
Eggs, Hard Boiled 1.01 item 78 kCal
LUNCH
Sandwich, Tuna Salad with Lettuce 1.01 item 292 kCal
Grapefruit 5.01 oz. 45 kCal
Water, Tap 17.01 fl. oz. 0 kCal
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) 13.01 oz. 387 kCal
AFTERNOON_SNACK
Corn, Yellow, Sweet, On the Cob 1 item 77 kCal
DINNER
Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned 14.01 oz. 330 kCal
Roll, Dinner, Whole Wheat 2.01 item 152 kCal
7/27/2019 Diet & Wellness Plus Print Page.pdf
49/49
Salad Dressing, Thousand Island, Low Calorie 5.01 T. 147 kCal
Spinach, Chopped, Raw 9.01 oz. 59 kCal
Lettuce, Romaine, Shredded 6.009999999999999
oz.
29 kCal
Juice, Grapefruit, White 13.01 fl. oz. 157 kCal
EVENING_SNACK
Total: 2074
Daily Activity Log
You have not recorded any activity entries for this day.