Perfect Day Diet

7/30/2019 Perfect Day Diet

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Nov 19, 2012

Megan Hampton, [email protected]

Profile: Megan, 3 Day Average

DRI Goals

Profile

Active Profile: Megan

Height: 5 ft. 7 inches

Weight: 169.0 lbs.

Age: 22 years

BMI: 26.5

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Sedentary

Smoker: No

Strict Vegetarian/Vegan: No

Nutrient DRI

Energy

Kilocalories 2235 kcal

Protein 61.33 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate 247.0 - 357.0 g

Fat, Total 48.0 - 85.0 g No recommendation

Fat

Saturated Fat < 22 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


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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 g

Folate (DFE) 400 g

Vitamin C 75 mg

Vitamin D (ug) 15 g DRI Adequate Intake

Vitamin A (RAE) 700 g

Vitamin A (IU) 2333 IUAlpha-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


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Macronutrient Ranges

Recommended Actual Intake

Carbs Protein Fat Alcohol

0

250

500

750

1,000

Calories

DA Plus 10 Page:3

Nov 19, 2012



Macronutrient Ranges for Nov 07, 2012, Nov 08, 2012, Nov 09, 2012

Recommended Yours

Carbs 45%-65% 1,006-1,453 kCal 45% 1,061 kCal

Protein 10%-35% 224-782 kCal 23% 547 kCal

Fats 20%-35% 447-782 kCal 40% 946 kCal

Alcohol 0% 0 kCal 0% 0 kCal


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Fat Breakdown for Nov 07, 2012, Nov 08, 2012, Nov 09, 2012Source of Fat 0% 25% 50% 75% 100%

Saturated Fat 8%

Monounsaturated Fat 12%

Polyunsaturated Fat 15%

Trans Fatty Acid 0%

Unspecified 4%

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


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Nov 19, 2012



Intake vs. Goals for Nov 07, 2012, Nov 08, 2012, Nov 09, 2012

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

EnergyKilocalories 2235 kcal 2,366.3 kcal 106%

Protein 61.33 g 136.76 g 223%

Carbohydrate 247.0 - 357.0g

265.27 g

Fat, Total 48.0 - 85.0 g 105.09 g

FatSaturated Fat < 22 g 22.12 g 101%

Monounsaturated Fat * 31.63 g

Polyunsaturated Fat * 40.4 g

Trans Fatty Acid * 0.37 g

Cholesterol < 300 mg 591.81 mg 197%

Essential Fatty AcidsOmega-6 Linoleic 12 g 36 g 300%

Omega-3 Linolenic 1.1 g 1.78 g 162%

CarbohydratesDietary Fiber, Total 25 g 55.7 g 223%

Sugar, Total * 122.57 g

OtherWater 2.7 L 2.52 L 93%

Alcohol * 0 g

VitaminsThiamin 1.1 mg 1.72 mg 157%

Riboflavin 1.1 mg 2.97 mg 270%

Niacin 14 mg 26.07 mg 186%

Vitamin B6 1.3 mg 3.27 mg 251%

Vitamin B12 2.4 g 8.79 g 366%

Folate (DFE) 400 g 990.79 g 248%

Vitamin C 75 mg 97.51 mg 130%

Vitamin D (ug) 15 g 26.61 g 177%

Vitamin A (RAE) 700 g 3,085.55 g 441%

Vitamin A (IU) 2333 IU 30,791.11 IU 1,320%

Alpha-Tocopherol 15 mg 26.69 mg 178%

MineralsCalcium 1000 mg 1,916.76 mg 192%

Iron 18 mg 24.56 mg 136%

Magnesium 310 mg 648.98 mg 209%

Potassium 4700 mg 5,413.01 mg 115%


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Nov 19, 2012



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

Zinc 8 mg 15.91 mg 199%

Sodium 1500 mg 1,365.83 mg 91%


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Nov 19, 2012



MyPlate Analysis for Nov 07, 2012, Nov 08, 2012, Nov 09, 2012

Goal* Actual % Goal

Grains 8.0 oz. eq. tips 3.3 oz. eq. 41.3%

Vegetables 3.0 cup eq. tips 0.7 cup eq. 23.3%

Fruits 2.0 cup eq. tips 0.2 cup eq. 8.5%

Dairy 3.0 cup eq. tips 1.9 cup eq. 63%

Protein Foods 6.5 oz. eq. tips 23.4 oz. eq. 359.6%

Empty Calories 362.0 293 80.9%

Your results are based on a 2235 calorie pattern.

Make Half Your Grains Whole! Aim for at least 4.0 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 7.0 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.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains.html


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Nov 19, 2012



Intake Spreadsheet for Nov 07, 2012Item Name Meal Quantity Wt(g) Kcal(kcal)

KASHI Cereal, 7 Whole Grains, Puffs Breakfast 1.5 cup(s) - 1cup is 0.67oz

28.5 105

Superfood Pineaple and Yogurt Breakfast 325 gram(s) 381 227.5

Water, Tap Breakfast 16 fluid ounce(s) 474 0

Cheese, Mozzarella, Part Skim Milk Breakfast 1 ounce(s) 28.35 72.01

Eggs, Hard Boiled Breakfast 2 item(s) - Largeegg

100 155

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 2.37

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

Breakfast 8 fluid ounce(s)- 8 fl oz is 1 cup

244 122

Superfood Lettuce Lunch 94 gram(s) 94 15.98

Superfood apricot Lunch 70 gram(s) 70 33.6

Salmon, Atlantic, Wild, Raw Lunch 4 ounce(s) 113.39 161.01

Superfood Lettuce Dinner 94 gram(s) 94 15.98

Chicken, Leg, Meat and Skin, Roasted Dinner 3 ounce(s) 85.05 156.49

Superfood pom Dinner 282 gram(s) 282 234.06

Mushrooms, White, Raw Dinner 1 cup(s) - whole 96 21.12

Water, Tap Dinner 16 fluid ounce(s) 474 0

Oil, Cod Liver Dinner 1 tablespoon(s) 13.6 122.67

KELLOGG'S ALL BRAN Cereal Snacks 0.5 cup(s) 31 80

KASHI GoLEAN CRUNCH Snacks 100 gram(s) 100 373

Tofu, Regular, with Calcium Sulfate, Raw Snacks 1 cup(s) 248 188.48

Mushrooms, Shiitake, Dried Snacks 9 item(s) 32.4 95.9


Snacks 8 fluid ounce(s)- 8 fl oz is 1 cup

244 122

Seeds, Sunflower Kernels, Dry Roasted,Salted

Snacks 0.25 cup(s) 32 186.24

3,502.29 2,490.42

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

KASHI Cereal, 7 Whole Grains, Puffs 3 22.5 0.75 0

Superfood Pineaple and Yogurt 22.84 31.34 5.19 3.01

Water, Tap 0 0 0 0

Cheese, Mozzarella, Part Skim Milk 6.88 0.79 4.51 2.87

Eggs, Hard Boiled 12.58 1.12 10.61 3.27

Coffee, Brewed 0.28 0 0.05 0


8.05 11.71 4.83 3.07

Superfood Lettuce 1.16 3.09 0.28 0.04

Superfood apricot 0.98 7.78 0.27 0.02

Salmon, Atlantic, Wild, Raw 22.5 0 7.19 1.11


Chicken, Leg, Meat and Skin, Roasted 20.44 0 7.65 2.08

Superfood pom 4.71 52.73 3.3 0.34

Mushrooms, White, Raw 2.97 3.13 0.33 0.05

Water, Tap 0 0 0 0

167.21 277.78 98.48 25.95


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Oil, Cod Liver 0 0 13.6 3.07

KELLOGG'S ALL BRAN Cereal 4 23 1 0

KASHI GoLEAN CRUNCH 18.3 69 5.7 0.46

Tofu, Regular, with Calcium Sulfate, Raw 20.04 4.66 11.85 1.71Mushrooms, Shiitake, Dried 3.1 24.42 0.32 0.07


8.05 11.71 4.83 3.07


6.19 7.7 15.94 1.67

167.21 277.78 98.48 25.95

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

KASHI Cereal, 7 Whole Grains, Puffs 0.23 0.37 0 0

Superfood Pineaple and Yogurt 0.02 0.06 0 35

Water, Tap 0 0 0 0

Cheese, Mozzarella, Part Skim Milk 1.28 0.13 0 18.14

Eggs, Hard Boiled 4.08 1.41 0 373

Coffee, Brewed 0.04 0 0 0


1.37 0.18 0.21 19.52

Superfood Lettuce 0.01 0.15 0 0

Superfood apricot 0.12 0.05 0 0

Salmon, Atlantic, Wild, Raw 2.38 2.88 0 62.36


Chicken, Leg, Meat and Skin, Roasted 3.03 1.58 0 108.01

Superfood pom 0.26 0.22 0.03 0

Mushrooms, White, Raw 0 0.15 0 0Water, Tap 0 0 0 0

Oil, Cod Liver 6.35 3.07 0 77.52

KELLOGG'S ALL BRAN Cereal 0.21 0 0 0

KASHI GoLEAN CRUNCH 3.23 2.01 0 0

Tofu, Regular, with Calcium Sulfate, Raw 2.62 6.69 0 0

Mushrooms, Shiitake, Dried 0.1 0.05 0 0


1.37 0.18 0.21 19.52


3.04 10.52 0 0

29.75 29.87 0.44 713.08

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

KASHI Cereal, 7 Whole Grains, Puffs 0.35 0.02 1.5 0


Water, Tap 0 0 0 0

Cheese, Mozzarella, Part Skim Milk 0.09 0.04 0 0.32

Eggs, Hard Boiled 1.19 0.04 0 1.12

Coffee, Brewed 0 0 0 0


0.15 0.02 0 12.35


21.99 2.08 54.61 132.48


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Superfood apricot 0.05 0 1.4 6.47

Salmon, Atlantic, Wild, Raw 0.2 0.33 0 0


Chicken, Leg, Meat and Skin, Roasted 1.35 0 0 0Superfood pom 0.22 0 11.28 38.55

Mushrooms, White, Raw 0.15 0 0.96 1.9

Water, Tap 0 0 0 0

Oil, Cod Liver 0.13 0.13 0 0

KELLOGG'S ALL BRAN Cereal 0 0 10 6


Tofu, Regular, with Calcium Sulfate, Raw 5.9 0.79 0.74 0.34

Mushrooms, Shiitake, Dried 0.04 0 3.73 0.72


0.15 0.02 0 12.35

Seeds, Sunflower Kernels, Dry Roasted,Salted 10.49 0.02 2.88 0.87

21.99 2.08 54.61 132.48

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

KASHI Cereal, 7 Whole Grains, Puffs 0 0 0.03 0.04

Superfood Pineaple and Yogurt 0.13 0 0.12 0.05

Water, Tap 0.47 0 0 0

Cheese, Mozzarella, Part Skim Milk 0.02 0 0.01 0.09

Eggs, Hard Boiled 0.07 0 0.07 0.51

Coffee, Brewed 0.24 0 0.03 0.18

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

Vitamin A & Vitamin D

0.22 0 0.1 0.45

Superfood Lettuce 0.09 0 0.07 0.06


Salmon, Atlantic, Wild, Raw 0.08 0 0.26 0.43


Chicken, Leg, Meat and Skin, Roasted 0.06 0 0 0.16

Superfood pom 0.22 0 0.19 0.15

Mushrooms, White, Raw 0.09 0 0.08 0.39

Water, Tap 0.47 0 0 0

Oil, Cod Liver 0 0 0 0

KELLOGG'S ALL BRAN Cereal 0 0 0.38 0.43

KASHI GoLEAN CRUNCH 0 0 0.06 0.03Tofu, Regular, with Calcium Sulfate, Raw 0.21 0 0.2 0.13

Mushrooms, Shiitake, Dried 0 0 0 0.41


0.22 0 0.1 0.45


0 0 0.03 0.08

2.74 0 1.8 4.13

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

KASHI Cereal, 7 Whole Grains, Puffs 0.91 0.09 0 9.12

34.63 5.08 13.9 1,453


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Superfood Pineaple and Yogurt 0.77 0.17 0 27.9

Water, Tap 0 0 0 0


Eggs, Hard Boiled 0.06 0.12 1.11 44Coffee, Brewed 0.45 0 0 4.74


0.22 0.09 1.29 12.2

Superfood Lettuce 0.29 0.07 0 127.84

Superfood apricot 0.42 0.04 0 6.3

Salmon, Atlantic, Wild, Raw 8.91 0.93 3.61 28.35


Chicken, Leg, Meat and Skin, Roasted 5.13 0.35 0.32 4.25

Superfood pom 0.83 0.21 0 107.16


Water, Tap 0 0 0 0Oil, Cod Liver 0 0 0 0

KELLOGG'S ALL BRAN Cereal 5 2 6 681.38


Tofu, Regular, with Calcium Sulfate, Raw 0.48 0.12 0 37.2

Mushrooms, Shiitake, Dried 4.57 0.31 0 52.81


0.22 0.09 1.29 12.2


2.25 0.26 0 75.84

34.63 5.08 13.9 1,453

Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)KASHI Cereal, 7 Whole Grains, Puffs 0 0 0 0

Superfood Pineaple and Yogurt 76.49 0 64.71 289.9

Water, Tap 0 0 0 0

Cheese, Mozzarella, Part Skim Milk 0 0.09 36 136.36

Eggs, Hard Boiled 0 2.2 149 520

Coffee, Brewed 0 0 0 0


0.49 2.93 134.2 463.6


Superfood apricot 7 0 67.2 1348.2

Salmon, Atlantic, Wild, Raw 0 0 13.61 45.36Superfood Lettuce 3.76 0 409.84 8187.4

Chicken, Leg, Meat and Skin, Roasted 0 0.09 17.01 57.83

Superfood pom 28.76 0 0 0

Mushrooms, White, Raw 2.02 0.19 0 0

Water, Tap 0 0 0 0

Oil, Cod Liver 0 34 4080 13600

KELLOGG'S ALL BRAN Cereal 6.2 1 150.26 500

KASHI GoLEAN CRUNCH 0 0 1 18

Tofu, Regular, with Calcium Sulfate, Raw 0.25 0 9.92 210.8

130.8 44.68 5,676.79 34,031.33


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Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)

Mushrooms, Shiitake, Dried 1.13 1.26 0 0


0.49 2.93 134.2 463.6


0.45 0 0 2.88

130.8 44.68 5,676.79 34,031.33

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

KASHI Cereal, 7 Whole Grains, Puffs 0.26 0 0.54 43.89


Water, Tap 0 14.22 0 4.74


Eggs, Hard Boiled 1.03 50 1.19 10

Coffee, Brewed 0.02 4.74 0.02 7.11


0.07 292.8 0.05 26.84


Superfood apricot 0.62 9.1 0.27 7

Salmon, Atlantic, Wild, Raw 0 13.61 0.91 32.88


Chicken, Leg, Meat and Skin, Roasted 0.16 10.21 0.93 19.56

Superfood pom 1.69 28.2 0.85 33.84


Water, Tap 0 14.22 0 4.74

Oil, Cod Liver 0 0 0 0

KELLOGG'S ALL BRAN Cereal 0.38 100 4.5 100

KASHI GoLEAN CRUNCH 2.68 97 3.2 76Tofu, Regular, with Calcium Sulfate, Raw 0 868 13.29 74.4

Mushrooms, Shiitake, Dried 0 3.56 0.56 42.77


0.07 292.8 0.05 26.84


8.35 22.4 1.22 41.28

15.68 2,527.62 31.47 611.97

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

KASHI Cereal, 7 Whole Grains, Puffs 90 0.86 0

Superfood Pineaple and Yogurt 168.95 0.19 121.55

Water, Tap 4.74 0 14.22

Cheese, Mozzarella, Part Skim Milk 23.81 0.78 175.49

Eggs, Hard Boiled 126 1.05 124

Coffee, Brewed 116.13 0.05 4.74


341.6 1.17 114.68

Superfood Lettuce 232.18 0.22 7.52

Superfood apricot 181.3 0.14 0.7

Salmon, Atlantic, Wild, Raw 555.61 0.73 49.89


Chicken, Leg, Meat and Skin, Roasted 224.53 1.76 83.35

5,611.27 18.28 1,268.59


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Superfood pom 665.52 0.99 8.46

Mushrooms, White, Raw 305.28 0.5 4.8

Water, Tap 4.74 0 14.22

Oil, Cod Liver 0 0 0KELLOGG'S ALL BRAN Cereal 350 1.5 80

KASHI GoLEAN CRUNCH 578 0.8 190

Tofu, Regular, with Calcium Sulfate, Raw 300.08 1.98 17.36

Mushrooms, Shiitake, Dried 497.02 2.48 4.21


341.6 1.17 114.68


272 1.69 131.2

5,611.27 18.28 1,268.59


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Superfood persimmons Breakfast 25 gram(s) 25 31.75

Super Hard boiled egg Breakfast 50 gram(s) 50 77.5Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D


244 122

KASHI GoLEAN Breakfast 100 gram(s) 100 284

Superfood Banana and Peanutbutter Breakfast 134 gram(s) 134 203.26

Water, Tap Breakfast 12 fluid ounce(s) 355.5 0

superfood dates Lunch 44.5 gram(s) 44.5 125.49


Tuna, Light, Canned in Oil, Drained Lunch 3 ounce(s) 85 168.3

Water, Tap Lunch 16 fluid ounce(s) 474 0


Dinner 8 fluid ounce(s)- 8 fl oz is 1 cup

244 122


Tofu, Fried, with Calcium Sulfate Dinner 3 ounce(s) 85.05 230.48

Tofu, Firm, with Calcium Sulfate andMagnesium Chloride (Nigari)

Snacks 3 ounce(s) 85.05 59.53


Snacks 0.75 cup(s) 96 558.72

Super Hard boiled egg Snacks 50 gram(s) 50 77.5

Superfood Kale Snacks 65 gram(s) 65 18.2

Superfood Tomato Snacks 180.5 gram(s) 149 26.82

Water, Tap Snacks 12 fluid ounce(s) 355.5 0

2,829.6 2,137.52


Superfood persimmons 0.2 8.38 0.1 0.01

Super Hard boiled egg 6.29 0.56 5.3 1.63


8.05 11.71 4.83 3.07

KASHI GoLEAN 26.1 58 1.9 0.4

Superfood Banana and Peanutbutter 4.64 29.96 9.27 0.8

Water, Tap 0 0 0 0

superfood dates 1.09 33.39 0.17 0.01


Tuna, Light, Canned in Oil, Drained 24.76 0 6.98 1.3

Water, Tap 0 0 0 0


8.05 11.71 4.83 3.07


Tofu, Fried, with Calcium Sulfate 14.62 8.93 17.16 2.48


6.97 1.44 3.55 0.73


18.56 23.11 47.81 5.01


130.48 203.39 108.33 20.3


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Superfood Kale 1.24 3.66 0.26 0.03

Superfood Tomato 1.31 5.8 0.3 0.04

Water, Tap 0 0 0 0

130.48 203.39 108.33 20.3Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Superfood persimmons 0.02 0.02 0 0

Super Hard boiled egg 2.04 0.71 0 186.5


1.37 0.18 0.21 19.52

KASHI GoLEAN 0.4 1.1 0 0

Superfood Banana and Peanutbutter 5.23 2.26 0 0

Water, Tap 0 0 0 0

superfood dates 0.02 0.01 0 0


Tuna, Light, Canned in Oil, Drained 2.51 2.45 0 15.3Water, Tap 0 0 0 0


1.37 0.18 0.21 19.52


Tofu, Fried, with Calcium Sulfate 3.79 9.69 0 0


1.04 1.53 0 0


9.12 31.57 0 0


Superfood Kale 0.02 0.13 0 0

Superfood Tomato 0.05 0.12 0 0

Water, Tap 0 0 0 0

29.03 50.95 0.41 427.34


Superfood persimmons 0 0 0 0



0.15 0.02 0 12.35

KASHI GoLEAN 1 0.1 19.6 12


Water, Tap 0 0 0 0

superfood dates 0.01 0 3.56 28.19


Tuna, Light, Canned in Oil, Drained 2.28 0.06 0 0

Water, Tap 0 0 0 0


0.15 0.02 0 12.35


Tofu, Fried, with Calcium Sulfate 8.54 1.14 3.32 0


1.36 0.15 0.77 0.51

48.64 1.93 47.63 91.24


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31.47 0.07 8.64 2.62


Superfood Kale 0.05 0.07 1.3 0.81

Superfood Tomato 0.12 0 1.79 3.92

Water, Tap 0 0 0 0

48.64 1.93 47.63 91.24


Superfood persimmons 0.02 0 0 0

Super Hard boiled egg 0.04 0 0.03 0.26


0.22 0 0.1 0.45

KASHI GoLEAN 0 0 0.51 0.2

Superfood Banana and Peanutbutter 0.09 0 0.04 0.24

Water, Tap 0.36 0 0 0



Tuna, Light, Canned in Oil, Drained 0.05 0 0.03 0.1

Water, Tap 0.47 0 0 0


0.22 0 0.1 0.45


Tofu, Fried, with Calcium Sulfate 0.04 0 0.14 0.04


0.07 0 0.05 0

Seeds, Sunflower Kernels, Dry Roasted,

Salted

0 0 0.1 0.24


Superfood Kale 0.06 0 0.03 0.05


Water, Tap 0.36 0 0 0

2.36 0 1.39 2.46


Superfood persimmons 0 0 0 0

Super Hard boiled egg 0.03 0.06 0.56 22


0.22 0.09 1.29 12.2

KASHI GoLEAN 0.4 0.54 0 43

Superfood Banana and Peanutbutter 1.29 0.45 0 32.08

Water, Tap 0 0 0 0

superfood dates 0.57 0.07 0 8.45


Tuna, Light, Canned in Oil, Drained 10.54 0.09 1.87 4.25

Water, Tap 0 0 0 0


0.22 0.09 1.29 12.2


21.95 2.58 5.57 709.31


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Tofu, Fried, with Calcium Sulfate 0.09 0 0 22.96


0 0 0 16.16


6.76 0.77 0 227.52


Superfood Kale 0.32 0.09 0 8.45

Superfood Tomato 0.89 0.12 0 22.35

Water, Tap 0 0 0 0

21.95 2.58 5.57 709.31


Superfood persimmons 16.5 0 0 542

Super Hard boiled egg 0 1.1 74.5 260


0.49 2.93 134.2 463.6

KASHI GoLEAN 0 0 5 97

Superfood Banana and Peanutbutter 10.27 0 3.54 75.68

Water, Tap 0 0 0 0

superfood dates 0.18 0 0 4.45


Tuna, Light, Canned in Oil, Drained 0 5.7 19.55 65.45

Water, Tap 0 0 0 0


0.49 2.93 134.2 463.6


Tofu, Fried, with Calcium Sulfate 0 0 0 0


0.17 0 0 0


1.34 0 0 8.64


Superfood Kale 26.65 0 442.65 8853.65


Water, Tap 0 0 0 0

84.02 13.75 1,770.4 28,710.04


Superfood persimmons 0 6.75 0.62 0

Super Hard boiled egg 0.51 25 0.6 5


0.07 292.8 0.05 26.84

KASHI GoLEAN 0.61 140 5 162


Water, Tap 0 10.67 0 3.55

superfood dates 0.02 17.35 0.45 19.14


Tuna, Light, Canned in Oil, Drained 0.74 11.05 1.18 26.35

Water, Tap 0 14.22 0 4.74

33.21 2,086.93 21.38 650.03


18/25

DA Plus 10 Page:18

Nov 19, 2012





0.07 292.8 0.05 26.84


Tofu, Fried, with Calcium Sulfate 0 817.32 4.14 80.8


0.01 170.95 1.37 31.47


25.06 67.2 3.65 123.84


Superfood Kale 0.55 46.8 0.58 11.7

Superfood Tomato 0.8 14.9 0.4 16.39

Water, Tap 0 10.67 0 3.55

33.21 2,086.93 21.38 650.03


Superfood persimmons 77.5 0 0.25

Super Hard boiled egg 63 0.52 62


341.6 1.17 114.68

KASHI GoLEAN 926 0.7 165

Superfood Banana and Peanutbutter 542.12 0.7 2.3

Water, Tap 3.55 0 10.67

superfood dates 291.92 0.13 0.89


Tuna, Light, Canned in Oil, Drained 175.95 0.76 300.9

Water, Tap 4.74 0 14.22

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

Vitamin A & Vitamin D

341.6 1.17 114.68


Tofu, Fried, with Calcium Sulfate 124.17 1.69 13.61


125.87 0.71 10.21


816 5.08 393.6


Superfood Kale 148.2 0.16 14.95

Superfood Tomato 353.13 0.25 7.45

Water, Tap 3.55 0 10.67

4,866.27 14.01 1,313.1


19/25

DA Plus 10 Page:19

Nov 19, 2012




Water, Tap Breakfast 8 fluid ounce(s) 237 0

Superfood apricot Breakfast 70 gram(s) 70 33.6KASHI GoLEAN CRUNCH Breakfast 100 gram(s) 100 373



244 122

Super Hard boiled egg Breakfast 50 gram(s) 50 77.5

Water, Tap Lunch 16 fluid ounce(s) 474 0


Salmon, Sockeye, with Bones, Canned Lunch 2.5 ounce(s) 70.87 118.36

Super Hard boiled egg Lunch 50 gram(s) 50 77.5

Taro, Cooked with Salt Lunch 0.75 cup(s) -Slices

99 140.58

Cashews, Oil Roasted, with Salt Added Lunch 0.25 cup(s) -Whole and

halves

32.5 188.82


Water, Tap Dinner 8 fluid ounce(s) 237 0

Superfood Kale Dinner 65 gram(s) 65 18.2

superfood dates Dinner 44.5 gram(s) 44.5 125.49


Dinner 3 ounce(s) 85.05 59.53

Mushrooms, Portabella or Portabello Dinner 100 gram(s) 100 22


Snacks 0.5 cup(s) 64 372.48

Water, Tap Snacks 12 fluid ounce(s) 355.5 0Superfood pom Snacks 282 gram(s) 282 234.06

Super Hard boiled egg Snacks 50 gram(s) 50 77.5

Nuts, Pine or Pinyon, Dried Snacks 1 ounce(s) 28.35 178.32

Apricots, Dried, Halves, Sulfured Snacks 0.33 cup(s) -halves

43.33 104.43

Oat Bran, Dry Snacks 0.5 cup(s) 47 115.62

3,017.11 2,470.96


Water, Tap 0 0 0 0

Superfood apricot 0.98 7.78 0.27 0.02

KASHI GoLEAN CRUNCH 18.3 69 5.7 0.46Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

8.05 11.71 4.83 3.07


Water, Tap 0 0 0 0


Salmon, Sockeye, with Bones, Canned 16.72 0 5.24 1.02


Taro, Cooked with Salt 0.51 34.25 0.11 0.02

Cashews, Oil Roasted, with Salt Added 5.47 9.8 15.53 2.76

112.58 314.65 108.47 20.12


20/25

DA Plus 10 Page:20

Nov 19, 2012





Water, Tap 0 0 0 0

Superfood Kale 1.24 3.66 0.26 0.03

superfood dates 1.09 33.39 0.17 0.01Tofu, Firm, with Calcium Sulfate andMagnesium Chloride (Nigari)

6.97 1.44 3.55 0.73

Mushrooms, Portabella or Portabello 2.11 3.87 0.35 0.06


12.37 15.4 31.87 3.34

Water, Tap 0 0 0 0

Superfood pom 4.71 52.73 3.3 0.34


Nuts, Pine or Pinyon, Dried 3.28 5.47 17.29 2.66

Apricots, Dried, Halves, Sulfured 1.47 27.14 0.22 0

Oat Bran, Dry 8.13 31.12 3.3 0.62

112.58 314.65 108.47 20.12

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

Water, Tap 0 0 0 0

Superfood apricot 0.12 0.05 0 0



1.37 0.18 0.21 19.52


Water, Tap 0 0 0 0


Salmon, Sockeye, with Bones, Canned 1.77 1.26 0.03 55.99Super Hard boiled egg 2.04 0.71 0 186.5

Taro, Cooked with Salt 0.01 0.05 0 0

Cashews, Oil Roasted, with Salt Added 8.42 2.78 0 0


Water, Tap 0 0 0 0

Superfood Kale 0.02 0.13 0 0

superfood dates 0.02 0.01 0 0


1.04 1.53 0 0

Mushrooms, Portabella or Portabello 0.02 0.12 0 0

Seeds, Sunflower Kernels, Dry Roasted,Salted 6.08 21.05 0 0

Water, Tap 0 0 0 0

Superfood pom 0.26 0.22 0.03 0


Nuts, Pine or Pinyon, Dried 6.5 7.28 0 0

Apricots, Dried, Halves, Sulfured 0 0 0 0

Oat Bran, Dry 1.12 1.3 0 0

36.12 40.37 0.27 635.01


21/25

DA Plus 10 Page:21

Nov 19, 2012




Water, Tap 0 0 0 0



Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D 0.15 0.02 0 12.35


Water, Tap 0 0 0 0


Salmon, Sockeye, with Bones, Canned 0.09 0.04 0 0





Water, Tap 0 0 0 0

Superfood Kale 0.05 0.07 1.3 0.81superfood dates 0.01 0 3.56 28.19


1.36 0.15 0.77 0.51

Mushrooms, Portabella or Portabello 0.12 0 1.3 2.5


20.98 0.04 5.76 1.75

Water, Tap 0 0 0 0

Superfood pom 0.22 0 11.28 38.55


Nuts, Pine or Pinyon, Dried 7.05 0.22 3.03 0

Apricots, Dried, Halves, Sulfured 0 0 3.16 23.16Oat Bran, Dry 1.24 0.06 7.24 0.68

37.38 1.33 64.87 143.99


Water, Tap 0.24 0 0 0


KASHI GoLEAN CRUNCH 0 0 0.06 0.03


0.22 0 0.1 0.45


Water, Tap 0.47 0 0 0

Superfood Lettuce 0.09 0 0.07 0.06Salmon, Sockeye, with Bones, Canned 0.05 0 0.02 0.15


Taro, Cooked with Salt 0.06 0 0.11 0.03

Cashews, Oil Roasted, with Salt Added 0 0 0.12 0.07


Water, Tap 0.24 0 0 0

Superfood Kale 0.06 0 0.03 0.05


2.46 0 1.98 2.33


22/25

DA Plus 10 Page:22

Nov 19, 2012





0.07 0 0.05 0

Mushrooms, Portabella or Portabello 0.09 0 0.06 0.13


0 0 0.07 0.16

Water, Tap 0.36 0 0 0

Superfood pom 0.22 0 0.19 0.15


Nuts, Pine or Pinyon, Dried 0 0 0.35 0.06

Apricots, Dried, Halves, Sulfured 0.01 0 0 0

Oat Bran, Dry 0 0 0.55 0.1

2.46 0 1.98 2.33


Water, Tap 0 0 0 0

Superfood apricot 0.42 0.04 0 6.3



0.22 0.09 1.29 12.2


Water, Tap 0 0 0 0


Salmon, Sockeye, with Bones, Canned 5.4 0.08 3.9 2.83


Taro, Cooked with Salt 0.5 0.33 0 18.81

Cashews, Oil Roasted, with Salt Added 0.56 0.1 0 8.12

Superfood Lettuce 0.29 0.07 0 127.84Water, Tap 0 0 0 0

Superfood Kale 0.32 0.09 0 8.45

superfood dates 0.57 0.07 0 8.45


0 0 0 16.16

Mushrooms, Portabella or Portabello 4.49 0.15 0.05 28


4.51 0.51 0 151.68

Water, Tap 0 0 0 0

Superfood pom 0.83 0.21 0 107.16


Nuts, Pine or Pinyon, Dried 1.24 0.03 0 16.44

Apricots, Dried, Halves, Sulfured 1.12 0 0 4.33

Oat Bran, Dry 0.44 0.08 0 24.44

21.62 2.14 6.91 810.07


Water, Tap 0 0 0 0

Superfood apricot 7 0 67.2 1348.2

KASHI GoLEAN CRUNCH 0 0 1 18


0.49 2.93 134.2 463.6

77.71 21.41 1,809.45 29,631.97


23/25

DA Plus 10 Page:23

Nov 19, 2012





Water, Tap 0 0 0 0


Salmon, Sockeye, with Bones, Canned 0 14.88 38.98 130.41Super Hard boiled egg 0 1.1 74.5 260

Taro, Cooked with Salt 4.95 0 3.96 83.16

Cashews, Oil Roasted, with Salt Added 0.1 0 0 0


Water, Tap 0 0 0 0

Superfood Kale 26.65 0 442.65 8853.65

superfood dates 0.18 0 0 4.45


0.17 0 0 0

Mushrooms, Portabella or Portabello 0 0.3 0 0

Seeds, Sunflower Kernels, Dry Roasted,Salted 0.9 0 0 5.76

Water, Tap 0 0 0 0

Superfood pom 28.76 0 0 0


Nuts, Pine or Pinyon, Dried 0.57 0 0.28 8.22

Apricots, Dried, Halves, Sulfured 0.43 0 78 1561.72

Oat Bran, Dry 0 0 0 0

77.71 21.41 1,809.45 29,631.97


Water, Tap 0 7.11 0 2.37

Superfood apricot 0.62 9.1 0.27 7KASHI GoLEAN CRUNCH 2.68 97 3.2 76


0.07 292.8 0.05 26.84


Water, Tap 0 14.22 0 4.74


Salmon, Sockeye, with Bones, Canned 1.47 164.43 0.46 21.97




Superfood Lettuce 0.12 31.02 0.91 13.16Water, Tap 0 7.11 0 2.37

Superfood Kale 0.55 46.8 0.58 11.7

superfood dates 0.02 17.35 0.45 19.14


0.01 170.95 1.37 31.47

Mushrooms, Portabella or Portabello 0.02 3 0.31 11


16.7 44.8 2.43 82.56

Water, Tap 0 10.67 0 3.55

31.18 1,135.73 20.83 684.95


24/25

DA Plus 10 Page:24

Nov 19, 2012




Superfood pom 1.69 28.2 0.85 33.84


Nuts, Pine or Pinyon, Dried 0 2.27 0.87 66.34

Apricots, Dried, Halves, Sulfured 1.88 23.83 1.15 13.87Oat Bran, Dry 0.47 27.26 2.54 110.45

31.18 1,135.73 20.83 684.95


Water, Tap 2.37 0 7.11

Superfood apricot 181.3 0.14 0.7

KASHI GoLEAN CRUNCH 578 0.8 190


341.6 1.17 114.68


Water, Tap 4.74 0 14.22

Superfood Lettuce 232.18 0.22 7.52Salmon, Sockeye, with Bones, Canned 222.54 0.6 289.17


Taro, Cooked with Salt 479.16 0.27 248.49

Cashews, Oil Roasted, with Salt Added 205.4 1.74 100.1


Water, Tap 2.37 0 7.11

Superfood Kale 148.2 0.16 14.95

superfood dates 291.92 0.13 0.89


125.87 0.71 10.21

Mushrooms, Portabella or Portabello 364 0.53 9Seeds, Sunflower Kernels, Dry Roasted,Salted

544 3.39 262.4

Water, Tap 3.55 0 10.67

Superfood pom 665.52 0.99 8.46


Nuts, Pine or Pinyon, Dried 178.04 1.21 20.41

Apricots, Dried, Halves, Sulfured 503.53 0.17 4.33

Oat Bran, Dry 266.02 1.46 1.88

5,761.5 15.46 1,515.81


25/25

Nov 19, 2012



Energy Balance for Nov 07, 2012, Nov 08, 2012, Nov 09, 2012

Date kCal Consumed kCal Burned Net kCal

Nov 07, 2012 2490 2023 467

Nov 08, 2012 2138 2023 115

Nov 09, 2012 2472 2023 449

Total: 7100 6069 1031

Daily Caloric Summary kCal

Recommended: 2235

Average Intake: 2367

Average Expenditure: 2023

Average Net Gain/Loss: 344

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Perfect Day Diet