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7/28/2019 WB Final ex
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TABLEOFCONTENTS
Part 1: Quality Levels Chart . . . . . . . . . . . . . . . . . . . . . . . . . . Page 3
Part 2: Reflecting Back, Deficiencies and Excess . . . . . . . . . . . . . Page 4-9
3-Day and 3-Day Analysis Vs. DRI Goals . . . . . . . . . . . . . . . . . . Page 10-25
Part 3: A Perfect Day Deficiencies and Excesses . . . . . . . . . . . . . Page 26
Perfect 3-Day and 3-Day Analysis . . . . . . . . . . . . . . . . . . . . . . Page 27-46
Meal Plan Modification . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 47
Part 4: Perfect Plan Analysis Chart
Perfect Plan Discussion
Part 5: Super Foods 2.0
Super Foods Usage Chart
Super Foods Discussion
Part 6: My Plate
Part 7: Water
Part 8: Fiber
Part 9: My Wellness Life
Bibliography
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Part 1: Quality Levels ChartDRI QUANTIFIED
NUTRIENT Unit
DRI GOALS GOOD SOURCEEXCELLENT
SOURCE
RDA/AI10-19%
(COLUMN=10%)20%
(COLUMN=20%)
A B=A*.1 C=A*.2
Water L 3.7 0.37 0.74
Kcals Kcal 2085 208.5 417
MACRONUTRIENTS
PROTEIN g 54.43 5.443 10.886
CHO g 225 22.5 45
Fiber g 38 3.8 7.6
LIPIDS g 44 SKIPSaturated g 20 SKIP
EFA: n-6 g 17 1.7 3.4
EFA: n-3 g 1.6 0.16 0.32
VITAMINS
Thiamin mg 1.2 0.12 0.24
Riboflavin mg 1.3 0.13 0.26
Niacin mg 16 1.6 3.2
B6 mg 1.3 0.13 0.26
B12 mcg 2.4 0.24 0.48Folate mcg 400 40 80
Vitamin C mg 90 9 18
Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 900 90 180
Vitamin E mcg 15 1.5 3
MINERALS
Calcium mg 1000 100 200
Iron mg 8 0.8 1.6
Magnesium mg 400 40 80
Potassium mg 4700 470 940
Zinc mg 11 1.1 2.2
Sodium mg 2300 SKIP
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Part 2: Reflecting Back
Deficiencies & Excess from Dietary Analysis 1
1) Deficiencies:
Water
Main Function: Water is essential to staying healthy and maintains regular body functions.
Seventy percent of our body is made up of water because our cells and organs use it in order
to function keeping the body alive. Main functions of water in the body is to lubricate and
cushion joints, protects spinal chords and other tissues, helps keep your body temperature
down through perspiration and gets rid of waste through urination.
Result of Chronic Deficiency: When a person is thirsty the body or Hypothalamus has already
signaled the brain that the body is dehydrated. If thirst is not quenched within a matter of time
the dehydration will occur and the body starts using the water in and around cells as well as
organs. This can lead to things like mild dehydration which signs show roughdry skin, dry
mouth and leads to weakness, lack of energy, and decrease mental functions. Severe
dehydration leads to weakness, irregular pulse, seizures, confusion and signs show pale skin
and bluish lips. Evidently this can also lead to heart attack, stroke or death.
3 sources: Water, Fruit juices, Teas
Potassium
Main Function: Potassium is the major intracellular action in the body, which is required for
regular cellular function. It also helps the heart maintain its regular heartbeats and lowers the
blood pressure, which is healthy.
Chronic deficiencies: deficient in potassium can result in hypokalemia. The consequences
include cardiac arrhythmias, weak muscles and glucose intolerant. Moderate deficiency typically
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shows when your blood pressure has increased which can lead to kidney stones. Also this can
lead to cardiovascular disease particularly strokes.
3 Sources: Bananas, Avocado, Pinto Beans
Vitamin D
Main Function: Vitamin D helps regulate the blood calcium levels maintaining bone density
and strength. Vitamin D is an essential vitamin that helps with growth and development. It also
helps our immune system.
Result of Chronic Deficiencies: If deficient in this vitamin results in Rickets. This usually
occurs in children and generally minimizes growth of bones. In adults Osteomalacia happens
which leads to brittle and soft bones ultimately causing pain.
3 Sources: Salmon, Milk, Tuna
Vitamin A
Main Function: Vitamin A is essential for vision, immune system, growth, reproduction and
gene expression. Vitamin A also helps the lungs heart and other organs to work properly.
Result of Chronic Deficiencies: Deficient in Vitamin A is rare and common in most developing
countries. Most common in children and pregnant women and can result in a eye condition
called xerophthalmia.
3 Sources: Mango, Salmon, Fortified breakfast cereals
Vitamin E
Main Function: Vitamin E acts as an antioxidant, which helps protect cells from the damage
caused by free radicals. It also helps the immune system fight off bacteria and viruses and
widens blood vessels to help prevent blood clots
Result of Chronic Deficiencies: Vitamin E deficiency is rare in healthy people but is linked to
diseases where fat is not properly absorbed or digested. Includes cystic fibrosis, Crohns
disease, and can weaken the immune system as well as loss in feeling of muscle and limbs.
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3 Food Sources: Nuts, Vegetable oils, Broccoli
Fiber
Main Function: Fiber is essential to the diet because it helps add bulk to your stool. Also help
reduce diverticulosis, reduces constipation, helps lower blood cholesterol levels, and reduce
chances of heart disease as well as diabetes.
Result in Chronic Deficiency: Constipation, Diarrhea and is linked to heart disease and
diabetes.
3 Food Sources: Whole Grains, Fruits, Vegetables
Omega 3
Main Function: Helps reduce inflammation, brain function, cell immune function, helps with
cardiovascular health. Also reduces blood clotting and pressure, regulates heartbeat and reduces
CHD (coronary heart disease). Also provides Eicosanoids which due numerous of cell
functions.
3 Food Sources: Fish, Nuts, Seeds
2) Excesses:
Protein
Main Function: Protein is the major structural component for all cells in the body. It works as
enzymes, in membranes, as transport carriers and as hormones. They also help with building
and repairing muscle in the form of amino acids. Protein acts as insulin in regulating blood
glucose levels. Protein is also responsible for growth, maintenance and helps build antibodies
that help fight off infections and viruses. Its also the main source of energy the body stores in
case the body is in an urgent state of low energy.
Chronic in Excess: This is typical in the American diet since its usually high in protein. It can
interfere with absorption of other vitamins and nutrients. It also effects bone regularity and can
lead to osteoporosis. It can also weaken the kidneys and lead to failure of working regularly.
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Carbohydrate
Main Function: Carbohydrates are essential to the body because they turn into starch and sugar
that provide energy to the cells in your body, mainly the brain, which is the most carbohydrate
dependent organ in the body.
Result of Chronic Excess: Too many Carbs in the diet, especially the simple carbs, can lead
to diabetes and overweight. This is due to the body breaking down the carbohydrates easier
turning it into sugar faster which leads to the person feeling not full which then leads to excess
eating.
Lipids
Main Function: Lipids include phospholipids, sterols, and triglycerides. Lipids due numerous of
things in the body like cushion vital organs, serves as an energy storage, protects the body from
certain temperature extremities, and its the cell membrane major component. Lipids also are
used as raw materials converted to compounds like bile, hormones, and Vitamin D.
Result of Excess: Too much Lipids can add to your adipose tissue which is stored inside a fat
cell and too much added can enlarge it leading to obesity. It also can raise your blood
cholesterol levels and lead to heart problems.
Thiamin
Main Function: Thiamin is needed for energy metabolism and proper function of the nervous
system
Result of Excess: There are no symptoms for chronic excess
Riboflavin
Main Function: Riboflavin is needed for energy metabolism, helps maintain good vision and
builds tissue
Result of Excess: No result of chronic excess of this vitamin but It can cause your urine to turn
a bright yellow color.
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Niacin
Main Function: Niacin helps the digestive system, skin, and nerve function. It is also essential
for converting food into energy
Result of Excess: Too much Niacin can result in gastrointestinal effects.
B6
Main Function: Needed for more than 100 enzyme reactions involved in metabolism. It also
helps with brain development during pregnancy and infancy as well as the immune functions
Result of Excess: You can never get too much from food however supplement excess can lead
to nerve damage leading to loss of control of bodily movements
B12
Main Function: Helps keep nerve and blood cells healthy, and helps make DNA. It also helps
prevent a type of anemia called megabolatic anemia, which makes people tired and weak.
Result of Excess: No result of excess for this vitamin
Folate
Main Function: Folate is needed to make DNA and other genetic material and also helps with
cell division, which makes new cells.
Result of Excess:
Vitamin C
Main Function: Vitamin C acts as an antioxidant that protects cells from being damaged by free
radicals (cigarette smoke, air pollution and happens when we convert the food we eat into
energy). It also helps make collagen (a protein needed to help wounds heal), helps the
absorption of iron from plant-based foods, and helps the immune system.
Result of Excess: Can cause diarrhea, nausea, and stomach cramps. In a condition called
Hemochromatosis, which causes the body to store too much iron, Vitamin C can worsen the
overload and cause damage to the bodies tissue.
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Iron
Main Function: Iron is essential in protein components that are responsible for oxygen
transport. It is also good for cell growth and differentiation.
Result of Excess: Supplemental Iron can cause death in children. Also consuming too much
iron from diet can cause Hemochromatosis, which stores iron in the bodys tissue and organs
when other storages are full because little is excreted by the body.
Sodium
Main Function: Sodium goes along with Chloride and is required to maintain extracellular
volume and plasma osmolality. It also helps maintain normal blood pressure and normal
function of muscles and nerves.
Result of Excess: Too much sodium can cause high blood pressure (hypertension), which can
lead to heart disease and stroke. It can allow your kidneys to fail. It can also lead to
hyperthermia, which is when a person consumes too much sodium and very little water. This
can then lead to diarrhea and dehydration.
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
Profile
ActiveProfile: Jay VeeHeight: 5ft.8inchesWeight: 150.0
lbs.
Age: 23yearsBMI: 22.8
Gender: Male
ActivityLevel: SedentarySmoker: No
StrictVegetarian/Vegan: No
DRIGoals
Nutrient DRI
Energy
Kilocalories 2085kcalProtein 54.43g Dailyrequirementbasedongramsper
kilogramofbodyweightCarbohydrate 225.0
-325.0
g
Fat,Total 44.0-77.0g Norecommendation
Fat
SaturatedFat
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
Nutrient DRISugar,Total * Norecommendation
Other
Water 3.7LAlcohol * Norecommendation
Vitamins
Thiamin 1.2mgRiboflavin 1.3mgNiacin 16mgVitaminB6 1.3mgVitaminB12 2.4gFolate(DFE) 400gVitaminC 90mgVitaminD(ug) 15g DRIAdequateIntakeVitaminA(RAE) 900gVitaminA(IU) 3000IU
Alpha-Tocopherol 15mg
Minerals
Calcium 1000mg DRIAdequate IntakeIron 8mgMagnesium 400mgPotassium 4700mg DRIAdequate IntakeZinc 11mgSodium 1500mg DRIAdequate Intake
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C
alories
Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
MacronutrientRangesforApr25,2013,Apr26,2013,Apr27,2013
MacronutrientRanges
1,100
1,000
900
800
700
600
500
400
300
200
100
0
Carbs Protein Fat Alcohol
Recommended ActualIntakeRecommended Yours
Carbs 45%-65% 938-1,355kCal 57% 1,102kCalProtein 10%-35% 208-730kCal 17% 320kCalFats 20%-35% 417-730kCal 28% 547kCal
Alcohol 0% 0kCal 0% 0kCal
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
FatBreakdownforApr25,2013,Apr26,2013,Apr27,2013Source of Fat 0% 25% 50% 75% 100%Saturated Fat 9%MonounsaturatedFat 7%Polyunsaturated Fat 6%TransFattyAcid 0%Unspecified 6%
*Transfatdataisnotyetreportedbyallsourcesandthereforemaybeunder-represented.
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
Intakevs.GoalsforApr25,2013,Apr26,2013,Apr27,2013Nutrient DRI Intake 0% 25% 50% 75% 100%
EnergyKilocalories 2085kcal 1,933.84kcal 93%Protein 54.43g 80.1g 147%Carbohydrate 225.0-325.0 275.49g
gFat,Total 44.0-77.0g60.8g
FatSaturatedFat
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
MyPlateAnalysisforApr25,2013,Apr26,2013,Apr27,2013
Yourresultsarebasedona2085caloriepattern.MakeHalfYourGrainsWhole!Aimforatleast3.5oz.eq.wholegrains.VaryYourVeggies!Aimfor this much every week:DarkGreenVegetables=3.0cupsweeklyOrangeVegetables=2.0cupsweeklyDryBeans&Peas=3.0cupsweeklyStarchyVegetables=3.0cupsweeklyOtherVegetables=6.5cupsweeklyOils:Aimfor6.0teaspoonsof oiladay.*MyPlatecontainsrecommendationsonlyforcalorielevelsupto3,200perday.IfDietAnalysisPlusrecommendsmorethan3,200caloriesperdayforyou,talktoyourinstructorforguidanceonhowtouseMyPlate.**CAUTION!RecipesarenotincludedontheMyPlateReport,asplatevaluesforthesecannotbecalculated.
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
IntakeSpreadsheetforApr25,2013ItemName Meal Quantity Wt(g) Kcal(kcal)GENERALMILLSCHEERIOS,HONEYNUT Breakfast2cup(s)74.67293.33CerealJuice,Orange,FreshSqueezed Breakfast 8fluidounce(s) 248 111.6Ham &TurkeySandwich Lunch 228.04gram(s) 294.5 515.43Water,Tap Lunch 12fluidounce(s) 355.5 0LIPTONBRISKIcedTea,withLemonFlavor Dinner 1serving(s)-8 24585.75
flozPulledPorkSandwhich Dinner 479.1gram(s) 391 594.54
Apple,Medium Snacks 1item(s)-1itemis1
mediumapple(3in.diameter)
18294.64
1,790.67 1,695.3ItemName Protein(g) Carb(g) Fat(g) SatFat(g)GENERALMILLSCHEERIOS,HONEYNUT 5.3358.6740CerealJuice,Orange,FreshSqueezed 1.74 25.79 0.5 0.05Ham &TurkeySandwich 33.46 53.37 18.84 6.06Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 21.58 0 0PulledPorkSandwhich 37.21 76.06 15.83 4.45
Apple,Medium 0.47 25.13 0.31 0.0578.21 260.61 39.47 10.62
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)
GENERALMILLS
CHEERIOS,
HONEY
NUT 1.33
1.33
0
0Cereal
Juice,Orange,FreshSqueezed 0.1 0.1 0 0Ham &TurkeySandwich 3.1 5.62 0 65.44Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 0PulledPorkSandwhich 5.99 3.91 0.05 90.99
Apple,Medium 0.01 0.09 0 010.53 11.06 0.05 156.43
ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)GENERALMILLSCHEERIOS,HONEYNUT 1.290.055.3324CerealJuice,Orange,FreshSqueezed 0.07 0.02 0.5 20.83Ham &TurkeySandwich 4.84 0.73 6.38 6.53Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 21.29PulledPorkSandwhich 3.31 0.35 5.79 42.39
Apple,Medium 0.08 0.02 4.37 18.919.58 1.17 22.36 133.94
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)zGENERALMILLSCHEERIOS,HONEYNUTCereal
0011.131.34
0
2.39
1.93
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Juice,Orange,FreshSqueezed 0.22 0 0.22 0.07Ham &TurkeySandwich 0.13 0 0.48 0.22Water,Tap 0.36 0 0 0LIPTON
BRISK
Iced
Tea,
with
Lemon
Flavor 0.22 0 0 0
PulledPorkSandwhich 0.25 0 0.65 0.45Apple,Medium 0.16 0 0.03 0.05
1.34 0 2.39 1.93
ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)GENERALMILLSCHEERIOS,HONEYNUT 13.331.334896.75CerealJuice,Orange,FreshSqueezed 0.99 0.1 0 74.4Ham &TurkeySandwich 6.59 0.31 0.18 84.12Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 0PulledPorkSandwhich 9.3 0.73 1.02 89.36
Apple,Medium 0.17 0.08 0 5.4630.38 2.54 5.2 1,150.09
ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)GENERALMILLSCHEERIOS,HONEYNUT 162.67400.211333.33CerealJuice,Orange,FreshSqueezed 124 0 24.8 496Ham &TurkeySandwich 3.1 0.46 104.26 585.1Water,Tap 0 0 0 0LIPTONBRISKIcedTea,withLemonFlavor 0 0 0 0PulledPorkSandwhich 8.58 0.5 59.33 1198.8
Apple,Medium 8.37 0 5.46 98.28160.05 3.63 594.06 3,711.52
ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)GENERALMILLSCHEERIOS,HONEYNUT 0.72266.671285.33CerealJuice,Orange,FreshSqueezed 0.1 27.28 0.5 27.28Ham &TurkeySandwich 1.56 194.14 3.41 90.87Water,Tap 0 10.67 0 3.55LIPTONBRISKIcedTea,withLemonFlavor 0 2.45 0 0PulledPorkSandwhich 2.87 167.9 4.43 72.46
Apple,Medium 0.33 10.92 0.22 9.15.57 680.02 20.55 288.6
ItemName Potas(mg) Zinc(mg) Sodium(mg)GENERALMILLSCHEERIOS,HONEYNUT 306.6710506.67CerealJuice,Orange,FreshSqueezed 496 0.12 2.48Ham &TurkeySandwich 690.79 2.29 1674Water,Tap 3.55 0 10.67LIPTONBRISKIcedTea,withLemonFlavor 46.55 0.02 51.45PulledPorkSandwhich 962.85 5.14 1937.4
Apple,Medium 194.74 0.07 1.822,701.15 17.65 4,184.48
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
IntakeSpreadsheetforApr26,2013ItemName Meal Quantity Wt(g) Kcal(kcal)BreakfastSandwich,EnglishMuffinwithEgg, Breakfast1item(s)130300.3CheeseandHamJuice,OrangePineappleBlend Breakfast 12fluidounce(s) 369 188.19SUBWAYSandwich,Tuna,Wheat,6Inch Lunch 1item(s)-1 252530
itemis1sandwich
Water,Tap Lunch 8fluidounce(s) 237 0ChickenEnchiladas Dinner 291.4gram(s) 291.4 580.54Rice,Brown,MediumGrain,Cooked Dinner 1cup(s) 195 218.4Banana Snacks 1item(s)-large
(8"to8-7/8"long)
136121.04
1,610.4 1,938.47ItemName Protein(g) Carb(g) Fat(g) SatFat(g)BreakfastSandwich,EnglishMuffinwithEgg, 19.1724.5613.365.24CheeseandHamJuice,OrangePineappleBlend 1.51 45.02 0.3 0.04SUBWAYSandwich,Tuna,Wheat,6Inch 21 46 30 6Water,Tap 0 0 0 0ChickenEnchiladas 30.86 54.26 28.77 14.03Rice,Brown,MediumGrain,Cooked 4.52 45.84 1.62 0.32Banana 1.48 31.06 0.45 0.15
78.55 246.74 74.5 25.79
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)
BreakfastSandwich,
English
Muffin
with
Egg, 4.75
1.88
0
214.5CheeseandHam
Juice,OrangePineappleBlend 0.03 0.09 0 0SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 0.5 45Water,Tap 0 0 0 0ChickenEnchiladas 8.79 3.62 0 80.37Rice,Brown,MediumGrain,Cooked 0.58 0.58 0 0Banana 0.04 0.1 0 0
14.2 6.27 0.5 339.87
ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)BreakfastSandwich,EnglishMuffinwithEgg, 1.620.141.33.02CheeseandHamJuice,OrangePineappleBlend 0.07 0.02 0.74 39SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 5 5Water,Tap 0 0 0 0ChickenEnchiladas 3.26 0.29 10.8 0.79Rice,Brown,MediumGrain,Cooked 0.55 0.03 3.51 0.6Banana 0.06 0.04 3.54 16.63
5.57 0.51 24.89 65.03
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)BreakfastSandwich,EnglishMuffinwithEgg,CheeseandHam 0.0700.380.49
1.0400.951.64
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Juice,OrangePineappleBlend 0.32 0 0.15 0.09SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 0 0Water,Tap 0.24 0 0 0Chicken
Enchiladas 0.17 0 0.18 0.93
Rice,Brown,MediumGrain,Cooked 0.14 0 0.2 0.02Banana 0.1 0 0.04 0.1
1.04 0 0.95 1.64
ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)BreakfastSandwich,EnglishMuffinwithEgg, 3.060.210.9880.6CheeseandHamJuice,OrangePineappleBlend 0.64 0.23 0 36.9SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 0 0Water,Tap 0 0 0 0ChickenEnchiladas 6.99 1.44 0.56 1.13Rice,Brown,MediumGrain,Cooked 2.59 0.29 0 7.8Banana 0.9 0.5 0 27.2
14.18 2.66 1.54 153.63
ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)BreakfastSandwich,EnglishMuffinwithEgg, 00119.6526.09CheeseandHamJuice,OrangePineappleBlend 150.18 0 3.69 62.73SUBWAYSandwich,Tuna,Wheat,6Inch 18 0 0 500Water,Tap 0 0 0 0ChickenEnchiladas 2.38 0.03 1.7 6405.85Rice,Brown,MediumGrain,Cooked 0 0 0 0Banana 11.83 0 4.08 87.04
182.4 0.03 129.07 7,581.71
ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)BreakfastSandwich,EnglishMuffinwithEgg, 0.75218.42.3826CheeseandHamJuice,OrangePineappleBlend 0.26 29.52 0.66 36.9SUBWAYSandwich,Tuna,Wheat,6Inch 0 100 3.6 0Water,Tap 0 7.11 0 2.37ChickenEnchiladas 0.15 588.53 5.01 110.42Rice,Brown,MediumGrain,Cooked 0 19.5 1.03 85.8Banana 0.14 6.8 0.35 36.72
1.3 969.86 13.04 298.21ItemName Potas(mg) Zinc(mg) Sodium(mg)BreakfastSandwich,EnglishMuffinwithEgg, 254.82.07887.9CheeseandHamJuice,OrangePineappleBlend 553.5 0.22 14.76SUBWAYSandwich,Tuna,Wheat,6Inch 0 0 930Water,Tap 2.37 0 7.11ChickenEnchiladas 979.37 3.21 791.92Rice,Brown,MediumGrain,Cooked 154.05 1.21 1.95Banana 486.88 0.2 1.36
2,430.97 6.91 2,635
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
IntakeSpreadsheetforApr27,2013ItemName Meal Quantity Wt(g) Kcal(kcal)Oatmeal,CookedwithWater Breakfast 1.5cup(s) 351 249.21Blueberries
Breakfast
0.5cup(s)
72.5
41.33
Bread,Wheat,Toasted Breakfast 2slice(s) 46 143.98Juice,Orange Breakfast 8fluidounce(s) 248 111.6TunaSandwich Lunch 182.6gram(s) 182.6 295.38Juice,CranberryCocktail Lunch 8fluidounce(s) 253 136.62TacoswithBeef,CheeseandLettuce,Soft Dinner 3item(s)-1
itemis1taco 306630.36Beans,Pinto,Calico,orRedMexican,Cooked
Dinner0.5cup(s)86.590.82Broccoli,Chopped,Boiled,Drained Dinner 0.5cup(s)- 7827.3
choppedTrailMix Snacks 0.5cup(s) 75 346.5
Apple,Medium Snacks 1item(s)-1itemis1
mediumapple(3in.diameter)
18294.64
1,880.6 2,167.74ItemName Protein(g) Carb(g) Fat(g) SatFat(g)Oatmeal,CookedwithWater 8.92 42.12 5.34 1.09Blueberries 0.54 10.51 0.24 0.02
Bread,Wheat,Toasted 5.96 25.65 1.96 0.45Juice,Orange 1.74 25.79 0.5 0.06TunaSandwich 19.49 38 7.24 1.25Juice,
Cranberry
Cocktail 0 34.21 0.25 0.02TacoswithBeef,CheeseandLettuce,Soft 28.31 61.91 29.83 12.71
Beans,Pinto,Calico,orRedMexican, 5.9316.530.390.07CookedBroccoli,Chopped,Boiled,Drained 1.86 5.6 0.32 0.06TrailMix 10.35 33.67 22.05 4.16
Apple,Medium 0.47 25.13 0.31 0.0583.55 319.12 68.43 19.95
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)Oatmeal,CookedwithWater 1.53 1.96 0 0Blueberries 0.03 0.11 0 0
Bread,Wheat,
Toasted 0.47 0.79 0 0
Juice,Orange 0.09 0.1 0 0TunaSandwich 1.82 3.59 0 21.71Juice,CranberryCocktail 0.05 0.15 0 0TacoswithBeef,CheeseandLettuce,Soft 9.92 4.83 1.23 76.5Beans,Pinto,Calico,orRedMexican, 0.070.1200CookedBroccoli,Chopped,Boiled,Drained 0.03 0.13 0 0TrailMix 9.4 7.24 0 0
Apple,Medium 0.01 0.09 0 023.42 19.11 1.24 98.21
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)Oatmeal,CookedwithWater 1.9 0.06 5.97 0.95Blueberries 0.06 0.04 1.74 7.22
Bread,Wheat,Toasted 0.72 0.07 2.16 2.95Juice,
Orange 0.07 0.03 0.5 20.83
TunaSandwich 3.02 0.38 2.29 4.85Juice,CranberryCocktail 0.09 0.06 0 30.03TacoswithBeef,CheeseandLettuce,Soft 4.18 0.49 8.87 4.8Beans,Pinto,Calico,orRedMexican, 0.050.074.410.61CookedBroccoli,Chopped,Boiled,Drained 0.04 0.09 2.57 1.08TrailMix 7.18 0.05 4 0
Apple,Medium 0.08 0.02 4.37 18.9117.39 1.36 36.88 92.24
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Oatmeal,CookedwithWater 0.29 0 0.27 0.06Blueberries 0.06 0 0.03 0.03
Bread,Wheat,Toasted 0.01 0 0.2 0.18Juice,Orange 0.22 0 0.22 0.07TunaSandwich 0.12 0 0.28 0.24Juice,CranberryCocktail 0.22 0 0 0TacoswithBeef,CheeseandLettuce,Soft 0.18 0 0.55 0.4Beans,Pinto,Calico,orRedMexican, 0.0600.090.07CookedBroccoli,Chopped,Boiled,Drained 0.07 0 0.05 0.1TrailMix 0.01 0 0.35 0.15
Apple,Medium 0.16 0 0.03 0.051.39 0 2.08 1.34
ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)Oatmeal,CookedwithWater 0.79 0.02 0 21.06Blueberries 0.3 0.04 0 4.35
Bread,Wheat,Toasted 2.88 0.07 0 46Juice,Orange 0.99 0.1 0 74.4TunaSandwich 10.09 0.29 1.75 113.11Juice,CranberryCocktail 0.1 0 0 0TacoswithBeef,CheeseandLettuce,Soft 8.81 0.18 2.57 293.76Beans,Pinto,Calico,orRedMexican, 0.290.11072.66CookedBroccoli,Chopped,Boiled,Drained 0.43 0.16 0 84.24TrailMix 3.53 0.22 0 53.25
Apple,Medium 0.17 0.08 0 5.4628.39 1.26 4.32 768.29
ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)Oatmeal,CookedwithWater 0 0 0 0Blueberries 7.03 0 2.17 39.15
Bread,Wheat,Toasted 0.09 0 0 0Juice,Orange 124 0 24.8 496
307.35 0.23 184.02 2,678.35
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)TunaSandwich 7.56 0 32.64 315.91Juice,CranberryCocktail 107.02 0 0 20.24TacoswithBeef,CheeseandLettuce,Soft 0.31 0.23 58.14 486.54
Beans,Pinto,Calico,orRedMexican, 1.3001.29CookedBroccoli,Chopped,Boiled,Drained 50.62 0 60.06 1207.44TrailMix 1.05 0 0.75 13.5
Apple,Medium 8.37 0 5.46 98.28307.35 0.23 184.02 2,678.35
ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Oatmeal,CookedwithWater 0.28 31.59 3.16 94.77Blueberries 0.41 4.35 0.2 4.35
Bread,Wheat,Toasted 0.11 75.9 1.88 27.14Juice,Orange 0.1 27.28 0.5 27.28TunaSandwich 0.74 113.47 3.53 38.89Juice,CranberryCocktail 0.56 7.59 0.25 2.53TacoswithBeef,CheeseandLettuce,Soft 0.76 376.38 5.11 58.14Beans,Pinto,Calico,orRedMexican, 0.0628.551.2540.65CookedBroccoli,Chopped,Boiled,Drained 1.13 31.2 0.52 16.38TrailMix 0 58.5 2.29 118.5
Apple,Medium 0.33 10.92 0.22 9.14.49 765.72 18.92 437.74
ItemName Potas(mg) Zinc(mg) Sodium(mg)Oatmeal,CookedwithWater 245.7 3.51 14.04Blueberries 55.83 0.12 0.73Bread,Wheat,Toasted 102.58 0.68 281.06Juice,Orange 496 0.12 2.48TunaSandwich 310.35 1.01 786.9Juice,CranberryCocktail 35.42 0.08 5.06TacoswithBeef,CheeseandLettuce,Soft 492.66 4.19 1713.6Beans,Pinto,Calico,orRedMexican, 303.610.66186.84CookedBroccoli,Chopped,Boiled,Drained 228.54 0.35 31.98TrailMix 513.75 2.41 171.75
Apple,Medium 194.74 0.07 1.822,979.18 13.19 3,196.25
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Jun14,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
EnergyBalanceforApr25,2013,Apr26,2013,Apr27,2013
Date kCalConsumed kCalBurned NetkCalApr25,2013 1696 1796 -100Apr26,2013 1938 1796 142Apr 27, 2013 2168 1796 372
Total: 5802 5388 414DailyCaloricSummary kCalRecommended: 2085
AverageIntake: 1934AverageExpenditure: 1796AverageNetGain/Loss: 138
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DRI GOALS vs. 3-DAY DIET RECORD
NUTRIENT UNIT
DRI GOALS WB1 3-day Analysis
RDA/AI UL Intake
Intake vs.
Goal (%)
Deficient
120%
Water L 3.7 0 1.26 34%
Kcals Kcals 2085 0 1933.84 93%
MACRONUTRIENTS
PROTEIN g 54.43 0 80.1 147%
CHO g 225 0 275.49 122%
Fiber g 76 0 28.04 37%
LIPIDS g 44 0 60.8 138%Saturated g 20 0 18.79 94%
EFA: n-6 g 17 0 10.85 64%
EFA: n-3 g 1.6 0 1.02 64%VITAMINS
Thiamin mg 1.2 0 1.8 150%
Riboflavin mg 1.3 0 1.64 126%
Niacin mg 16 35 24.32 152%
B6 mg 1.3 100 2.15 165%
B12 mcg 2.4 0 3.69 154%
Folate mcg 400 1000 690.67 173%
Vitamin C mg 90 2000 216.6 241%
Vitamin D mcg 15 50 1.29 9%
Vitamin A mcg 900 3000 302.39 34%
Vitamin E mcg 15 1000 3.79 25%
MINERALS
Calcium mg 1000 2500 805.2 81%
Iron mg 8 45 17.5 219%
Magnesium mg 400 350 341.52 85%Potassium mg 4700 0 2703.77 58%
Zinc mg 11 0 12.59 114%
Sodium mg 2300 0 3338.58 145%
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Part 3:A Perfect 3-Day Deficiencies and Excess
FORGIVABLES:
1. Deficiencies:
Vitamin E
o Result of Chronic Deficiency: Vitamin E acts as an antioxidant that helps protect cells from
damage by free radicals like air pollution, cigarette smoke and compounds formed in the body. It
also helps boost the immune system to fight off bacteria and viruses. Vitamin E deficiency is rare
in healthy people but is linked to certain diseases where fat is not properly absorbed or digested.
Crohns disease and cystic fibrosis are examples of deficiency. It can also cause nerve and muscle
damage resulting in loss of movement of legs and arms and regularly body movement.
o 3 Sources: Nuts, Vegetable oils, Green Vegetables
o Goal: In order to meet my intake goal for this vitamin I will incorporate more nuts like peanuts,
walnuts and almonds, as well as eat more green vegetables like broccoli and spinach.
2. Excess:
o B12
o Folate
o Calcium
o Iron
o Zinc
o Sodium
o Protein
o Omega3
o Thiamin
o Riboflavin
o Niacin
o B6
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
Profile
ActiveProfile: Jay VeeHeight: 5ft.8inchesWeight: 150.0
lbs.
Age: 23yearsBMI: 22.8
Gender: Male
ActivityLevel: SedentarySmoker: No
StrictVegetarian/Vegan: No
DRIGoals
Nutrient DRI
Energy
Kilocalories 2085kcalProtein 54.43g Dailyrequirementbasedongramsper
kilogramofbodyweightCarbohydrate 225.0
-325.0
g
Fat,Total 44.0-77.0g Norecommendation
Fat
SaturatedFat
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
Nutrient DRISugar,Total * Norecommendation
Other
Water 3.7LAlcohol * Norecommendation
Vitamins
Thiamin 1.2mgRiboflavin 1.3mgNiacin 16mgVitaminB6 1.3mgVitaminB12 2.4gFolate(DFE) 400gVitaminC 90mgVitaminD(ug) 15g DRIAdequateIntakeVitaminA(RAE) 900gVitaminA(IU) 3000IU
Alpha-Tocopherol 15mg
Minerals
Calcium 1000mg DRIAdequate IntakeIron 8mgMagnesium 400mgPotassium 4700mg DRIAdequate IntakeZinc 11mgSodium 1500mg DRIAdequate Intake
DAPlus10Page:2
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C
alories
Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
MacronutrientRangesforMay01,2013,May02,2013,May03,2013
MacronutrientRanges
1,100
1,000
900
800
700
600
500
400
300
200
100
0
Carbs Protein Fat Alcohol
Recommended ActualIntakeRecommended Yours
Carbs 45%-65% 938-1,355kCal 51% 952kCalProtein 10%-35% 208-730kCal 22% 411kCalFats 20%-35% 417-730kCal 31% 578kCal
Alcohol 0% 0kCal 0% 0kCal
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
FatBreakdownforMay01,2013,May02,2013,May03,2013Source of Fat 0% 25% 50% 75% 100%Saturated Fat 10%MonounsaturatedFat 10%Polyunsaturated Fat 9%TransFattyAcid 0%Unspecified 2%
*Transfatdataisnotyetreportedbyallsourcesandthereforemaybeunder-represented.
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
Intakevs.GoalsforMay01,2013,May02,2013,May03,2013Nutrient DRI Intake 0% 25% 50% 75% 100%
EnergyKilocalories 2085kcal 1,880.56kcal 90%Protein 54.43g 102.64g 189%Carbohydrate 225.0-325.0 237.91g
gFat,Total 44.0-77.0g64.2g
FatSaturatedFat
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
Nutrient DRI Intake 0% 25% 50% 75% 100%Zinc 11mg 13.84mg 126%Sodium 1500mg 2,202.99mg 147%
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
MyPlateAnalysisforMay01,2013,May02,2013,May03,2013
Yourresultsarebasedona2085caloriepattern.MakeHalfYourGrainsWhole!Aimforatleast3.5oz.eq.wholegrains.VaryYourVeggies!Aimfor this much every week:DarkGreenVegetables=3.0cupsweeklyOrangeVegetables=2.0cupsweeklyDryBeans&Peas=3.0cupsweeklyStarchyVegetables=3.0cupsweeklyOtherVegetables=6.5cupsweeklyOils:Aimfor6.0teaspoonsof oiladay.*MyPlatecontainsrecommendationsonlyforcalorielevelsupto3,200perday.IfDietAnalysisPlusrecommendsmorethan3,200caloriesperdayforyou,talktoyourinstructorforguidanceonhowtouseMyPlate.**CAUTION!RecipesarenotincludedontheMyPlateReport,asplatevaluesforthesecannotbecalculated.
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
IntakeSpreadsheetforMay01,2013ItemName Meal Quantity Wt(g) Kcal(kcal)OatmealwithBlueberries Breakfast 500gram(s) 500 343.02
Milk,Reduced
Fat,
Fluid,
2%
Milkfat
w/
AddedVitaminA&VitaminD
Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD
Breakfast
12fluid
ounce(s)-8flozis1cup
Lunch12fluidounce(s)-8flozis1cup
366
183366183
TurkeyAvocadoSandwich Lunch 299.03gram(s) 306.18 569.09Pork,Loin,CenterCut,Chops,Separable Dinner2ounce(s)56.7134.94LeanandFat,PanFriedRice,Spanish Dinner 1cup(s) 243 211.41Beans,Pinto,Boiled Dinner 1.5cup(s) 256.5 366.79Water,Tap Dinner 5cup(s) 1185 0Banana Snacks 1item(s)-extra 152135.28
large(9"orlonger)
Water,Tap Snacks 5cup(s) 1185 04,616.38 2,126.54
ItemName Protein(g) Carb(g) Fat(g) SatFat(g)OatmealwithBlueberries 11.16 62.13 6.58 1.31Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added
12.0817.577.254.612.0817.577.254.6
VitaminA&VitaminDTurkeyAvocado Sandwich 23.08 60.46 29.81 4.72Pork,Loin,CenterCut,Chops,Separable 15.6707.552.76LeanandFat,PanFriedRice,Spanish 4.67 40.68 3.64 0.52Beans,Pinto,Boiled 23.11 67.25 1.67 0.35Water,Tap 0 0 0 0Banana 1.66 34.72 0.5 0.17
Water,Tap 0 0 0 0103.5 300.37 64.25 19.03
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)OatmealwithBlueberries 1.84 2.44 0 0Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added
2.050.270.3129.282.050.270.3129.28
VitaminA&VitaminDTurkeyAvocado Sandwich 16.32 6.06 0 29.36Pork,Loin,CenterCut,Chops,Separable 3.111.21044.79LeanandFat,PanFriedRice,Spanish 1.15 1.72 0 0Beans,Pinto,Boiled 0.34 0.6 0 0Water,Tap 0 0 0 0Banana 0.05 0.11 0 0
Water,Tap 0 0 0 026.9 12.68 0.63 132.71
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)OatmealwithBlueberries 2.32 0.12 9.1 9.64Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added
0.230.03018.520.230.03018.52
VitaminA&VitaminDTurkeyAvocado Sandwich 5.43 0.58 15.7 10.41Pork,Loin,CenterCut,Chops,Separable 1.05000LeanandFat,PanFriedRice,Spanish 1.52 0.19 2.67 7.19Beans,Pinto,Boiled 0.25 0.35 23.09 0.87Water,Tap 0 0 0 0Banana 0.07 0.04 3.95 18.59
Water,Tap 0 0 0 011.09 1.35 54.51 83.75
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)OatmealwithBlueberries 0.42 0 0.35 0.1Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added
0.3300.140.680.3300.140.68
VitaminA&VitaminDTurkeyAvocado Sandwich 0.19 0 0.39 0.53Pork,Loin,CenterCut,Chops,Separable 0.0300.30.21LeanandFat,PanFriedRice,Spanish 0.19 0 0.22 0.11Beans,Pinto,Boiled 0.16 0 0.5 0.16Water,Tap 1.18 0 0 0Banana 0.11 0 0.05 0.11Water,Tap 1.18 0 0 0
4.13 0 2.09 2.58
ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)OatmealwithBlueberries 1.29 0.07 0 30Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added
0.340.141.9418.30.340.141.9418.3
VitaminA&VitaminDTurkeyAvocado Sandwich 5.82 0.67 0.08 153.66Pork,Loin,CenterCut,Chops,Separable 5.210.30.450LeanandFat,PanFriedRice,Spanish 2.96 0.31 0 89.91Beans,Pinto,Boiled 0.82 0.59 0 441.18Water,Tap 0 0 0 0Banana 1.01 0.56 0 30.4
Water,Tap 0 0 0 017.78 2.76 4.4 781.75
ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)OatmealwithBlueberries 8.3 0 2.57 46.22Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD 0.734.39201.3695.4
66.779.18451.892,957.37
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.734.39201.3695.4VitaminA&VitaminDTurkeyAvocado Sandwich 15.24 0.06 22.31 276.24Pork,Loin,CenterCut,Chops,Separable 00.342.839.64LeanandFat,PanFriedRice,Spanish 26.49 0 17.01 1137.19Beans,Pinto,Boiled 2.05 0 0 0Water,Tap 0 0 0 0Banana 13.22 0 4.56 97.28
Water,Tap 0 0 0 066.77 9.18 451.89 2,957.37
ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)OatmealwithBlueberries 0.82 42.43 3.97 117.02Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added
0.11439.20.0740.260.11439.20.0740.26
VitaminA&VitaminDTurkeyAvocado Sandwich 3.48 70.99 3.63 138.86Pork,Loin,CenterCut,Chops,Separable 0.1130.050.5313.04LeanandFat,PanFriedRice,Spanish 1.8 77.76 3.13 36.45Beans,Pinto,Boiled 2.41 117.99 5.36 128.25Water,Tap 0 35.55 0 11.85Banana 0.15 7.6 0.4 41.04
Water,Tap 0 35.55 0 11.858.99 1,296.32 17.17 578.89
ItemName Potas(mg) Zinc(mg) Sodium(mg)OatmealwithBlueberries 355.99 4.28 17.43Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDMilk,ReducedFat,Fluid,2%Milkfatw/Added
512.41.76172.02512.41.76172.02
VitaminA&VitaminDTurkeyAvocadoSandwich 1145.88 3.26 1169.63Pork,Loin,CenterCut,Chops,Separable 200.151.8153.3LeanandFat,PanFriedRice,Spanish 468.99 0.83 699.84Beans,Pinto,Boiled 1118.34 2.51 2.57Water,Tap
11.85
0
35.55Banana 544.16 0.23 1.52
Water,Tap 11.85 0 35.554,882.01 16.44 2,359.42
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
IntakeSpreadsheetforMay02,2013ItemName Meal Quantity Wt(g) Kcal(kcal)GENERALMILLSCHEERIOSCereal Breakfast 1cup(s) 28 100
Banana Breakfast 1item(s)
-extralarge(9"or
longer)152
135.28
Milk,ReducedFat,Fluid,2%Milkfatw/Added Breakfast8fluidounce(s) 244122VitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
-8flozis1cupLunch1cup(s)245208.25
8ounce)Sandwich,PeanutButterandJelly Lunch 1item(s) 93 330.15Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD Lunch12fluidounce(s)-8flozis1cup 366183Broccoli,Chopped,Boiled,Drained Dinner 1cup(s)-
chopped15654.6
MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
Dinner0.5cup(s)108.5179.02Dinner1.25cup(s)91.2514.6
DressingSalmon,withButter,BroiledorBaked Dinner 3ounce(s) 85.05 154.7Water,Tap Snacks 5cup(s) 1185 0Nuts,Walnut,English,Chopped Snacks 0.5cup(s) 58.5 382.59
2,812.3 1,864.19
ItemName Protein(g) Carb(g) Fat(g) SatFat(g)GENERALMILLSCHEERIOSCereal 3 20 2 0Banana 1.66 34.72 0.5 0.17Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
8.0511.714.833.07
12.0833.813.061.988ounce)Sandwich,PeanutButterandJelly 10.3 41.94 14.69 2.87Milk,ReducedFat,Fluid,2%Milkfatw/Added 12.0817.577.254.6VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 3.71 11.2 0.64 0.12MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
6.7625.015.583.240.763.080.150.02
DressingSalmon,withButter,BroiledorBaked 22.95 0 6.29 1.16Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 8.91 8.02 38.15 3.58
90.25 207.06 83.14 20.81
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)GENERALMILLSCHEERIOSCereal 0.5 0.5 0 0Banana 0.05 0.11 0 0Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper8ounce)
1.370.180.2119.520.840.09012.25
20.2836.240.52114.02
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)Sandwich,PeanutButterandJelly 6.49 4.41 0 0Milk,ReducedFat,Fluid,2%Milkfatw/Added 2.050.270.3129.28VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.06 0.27 0 0MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
1.390.41013.020.020.0800
DressingSalmon,withButter,BroiledorBaked 2.29 2.33 0 39.95Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 5.23 27.6 0 0
20.28 36.24 0.52 114.02
ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)GENERALMILLSCHEERIOSCereal 0.53 0.02 3 1Banana 0.07 0.04 3.95 18.59
Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
0.150.02012.350.060.02033.81
8ounce)Sandwich,PeanutButterandJelly 4.32 0.09 2.88 10.18Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.230.03018.52VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.08 0.19 5.15 2.17MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
0.370.041.091.30.060.021.192.1
Dressing
Salmon,withButter,BroiledorBaked 0 0.2 0 0Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 22.28 5.31 3.92 1.53
28.15 5.99 21.17 101.54
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)GENERALMILLSCHEERIOSCereal 0 0 0.38 0.43Banana 0.11 0 0.05 0.11Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
0.2200.10.450.1900.10.49
8ounce)Sandwich,PeanutButterandJelly 0.02 0 0.27 0.21Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.3300.140.68VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.14 0 0.1 0.19MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
0.0700.180.130.0900.040.02
DressingSalmon,withButter,BroiledorBaked 0.05 0 0.14 0.05Water,Tap 1.18 0 0 0Nuts,Walnut,English,Chopped 0 0 0.2 0.09
2.41 0 1.68 2.85
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)GENERALMILLSCHEERIOSCereal 5 0.5 1.5 460.32Banana 1.01 0.56 0 30.4Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
0.220.091.2912.20.260.111.326.95
8ounce)Sandwich,PeanutButterandJelly 5.67 0.16 0 110.67Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.340.141.9418.3VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 0.86 0.31 0 168.48MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
1.440.040.09106.330.330.06033.76
DressingSalmon,withButter,BroiledorBaked 8.33 0.19 2.3 0Water,
Tap 0 0 0 0Nuts,Walnut,English,Chopped 0.66 0.31 0 57.33
24.12 2.48 8.42 1,024.74
ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)GENERALMILLSCHEERIOSCereal 6 1 150.1 500Banana 13.22 0 4.56 97.28Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
0.492.93134.2463.61.960.0629.4105.35
8ounce)Sandwich,PeanutButterandJelly 0.09 0 0 2.5Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.734.39201.3695.4VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 101.24 0 120.12 2414.88MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
0042.31187.21
6.57062.962291.82DressingSalmon,withButter,BroiledorBaked 1.84 10.62 0 135.99Water,Tap 0 0 0 0Nuts,Walnut,English,Chopped 0.76 0 0.58 11.7
132.91 19.01 745.55 6,905.72
ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)GENERALMILLSCHEERIOSCereal 0.19 100 8.1 40Banana 0.15 7.6 0.4 41.04Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
0.07292.80.0526.840.05418.950.1739.2
8ounce)Sandwich,PeanutButterandJelly 2.02 93.93 2.5 56.73Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.11439.20.0740.26VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 2.26 62.4 1.05 32.76
6.84 1,598.65 16.59 435.54
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
0.1858.591.2518.440.2517.340.289.12
Dressing
Salmon,withButter,BroiledorBaked 1.15 14.96 1.02 26.86Water,Tap 0 35.55 0 11.85Nuts,Walnut,English,Chopped 0.41 57.33 1.7 92.43
6.84 1,598.65 16.59 435.54
ItemName Potas(mg) Zinc(mg) Sodium(mg)GENERALMILLSCHEERIOSCereal 170 3.75 190Banana 544.16 0.23 1.52Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminDYogurt,Vanilla,LowFat(11gramsproteinper
341.61.17114.68
536.552.03161.78ounce)Sandwich,PeanutButterandJelly 198.09 1.13 492.9Milk,ReducedFat,Fluid,2%Milkfatw/Added 512.41.76172.02VitaminA&VitaminDBroccoli,Chopped,Boiled,Drained 457.08 0.7 63.96MacaroniandCheese,MixwithPreparedCheeseSauce,PreparedSalad,LettucewithTomatoesandCarrots,No
54.250.66392.77
186.150.1617.34DressingSalmon,withButter,BroiledorBaked 376.55 0.56 98.6Water,Tap 11.85 0 35.55Nuts,Walnut,English,Chopped 257.98 1.81 1.17
3,646.66 13.96 1,742.21
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
IntakeSpreadsheetforMay03,2013ItemName Meal Quantity Wt(g) Kcal(kcal)Eggwhiteandspinachomlette Breakfast 300gram(s) 300 195.9
Milk,Reduced
Fat,
Fluid,
2%
Milkfat
w/
AddedVitaminA&VitaminD Breakfast12fluidounce(s)-8flozis1cup 366183
TunaSandwich Lunch 182.6gram(s) 182.6 295.38Yogurt,Vanilla,LowFat(11gramsproteinper Lunch1.5cup(s)367.5312.388ounce)Blueberries Lunch 0.5cup(s) 72.5 41.33Water,Tap Lunch 25fluidounce(s) 740.62 0Chicken,Breast,MeatOnly,Boneless,Skinless,Fried Dinner0.5piece(s)-breast,bone 86160.82
andskinremoved
GreenBeans,Boiled,Drained Dinner 1.5cup(s) 187.5 65.62Potatoes,Mashed,PreparedwithWholeMilk
andButterSalad,LettucewithTomatoesandCarrots,NoDressing
Dinner0.7cup(s)146.27165.28
Dinner1.25cup(s)91.2514.6Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD Dinner8fluidounce(s)-8flozis1cup 244122
Apple,Medium Snacks 1item(s)-1itemis1
mediumapple(3in.diameter)
18294.64
2,966.24 1,650.96ItemName Protein(g) Carb(g) Fat(g) SatFat(g)Egg whiteand spinachomlette 19.63 9.78 9.85 5.22Milk,ReducedFat,Fluid,2%Milkfatw/Added 12.0817.577.254.6VitaminA&VitaminDTunaSandwich 19.49 38 7.24 1.25Yogurt,Vanilla,LowFat(11gramsproteinper 18.1250.724.592.968ounce)Blueberries 0.54 10.51 0.24 0.02
Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 28.760.444.051.11Skinless,FriedGreenBeans,Boiled,Drained 3.54 14.78 0.52 0.12Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added
2.7224.596.173.820.763.080.150.028.0511.714.833.07
VitaminA&VitaminDApple,Medium 0.47 25.13 0.31 0.05
114.16 206.3 45.21 22.24
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)Egg whiteand spinachomlette 3.25 0.81 0.01 25.54Milk,ReducedFat,Fluid,2%Milkfatw/AddedVitaminA&VitaminD 2.050.270.3129.28
12.886.740.74208.78
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName MonoFat(g) PolyFat(g) TransFat(g) Chol(mg)TunaSandwich 1.82 3.59 0 21.71Yogurt,Vanilla,LowFat(11gramsproteinper 1.260.13018.388ounce)Blueberries 0.03 0.11 0 0
Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 1.480.92078.26Skinless,FriedGreenBeans,Boiled,Drained 0.02 0.27 0 0Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added
1.570.290.2216.090.020.08001.370.180.2119.52
VitaminA&VitaminDApple,Medium 0.01 0.09 0 0
12.88 6.74 0.74 208.78ItemName Omega-6(g) Omega-3(g) DietFiber(g) Sugar(g)Egg whiteand spinachomlette 0.45 0.34 4.02 3.68Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.230.03018.52VitaminA&VitaminDTunaSandwich 3.02 0.38 2.29 4.85Yogurt,Vanilla,LowFat(11gramsproteinper 0.090.04050.728ounce)Blueberries 0.06 0.04 1.74 7.22
Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 0.740.0400Skinless,FriedGreenBeans,Boiled,Drained 0.11 0.17 6 2.91Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added
0.240.052.192.090.060.021.192.10.150.02012.35
VitaminA&VitaminDApple,Medium 0.08 0.02 4.37 18.91
5.23 1.15 21.8 123.34
ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Egg whiteand spinachomlette 0.26 0 0.17 0.81
Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.3300.140.68VitaminA&VitaminDTunaSandwich 0.12 0 0.28 0.24Yogurt,Vanilla,LowFat(11gramsproteinper 0.2900.150.748ounce)Blueberries 0.06 0 0.03 0.03
Water,Tap 0.74 0 0 0Chicken,Breast,MeatOnly,Boneless, 0.05000.11Skinless,FriedGreenBeans,Boiled,Drained 0.17 0 0.14 0.18
2.58 0 1.2 3.36
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ItemName Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressing
Milk,ReducedFat,Fluid,2%Milkfatw/Added
0.1100.130.060.0900.040.020.2200.10.45VitaminA&VitaminD
Apple,Medium 0.16 0 0.03 0.052.58 0 1.2 3.36
ItemName Niacin(mg) VitB6(mg) VitB12(g) Fol(DFE)(g)Egg whiteand spinachomlette 0.96 0.41 0.37 224.23Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.340.141.9418.3VitaminA&VitaminDTunaSandwich 10.09 0.29 1.75 113.11Yogurt,Vanilla,LowFat(11gramsproteinper 0.390.161.9540.438ounce)Blueberries 0.3 0.04 0 4.35Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 12.710.550.323.44Skinless,FriedGreenBeans,Boiled,Drained 1.15 0.11 0 61.88Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added
1.570.320.111.70.330.06033.760.220.091.2912.2
VitaminA&VitaminDApple,Medium 0.17 0.08 0 5.46
28.24 2.25 7.73 528.85ItemName VitC(mg) VitD(ug)(g) VitA(RAE)(g) VitA(IU)(IU)Egg whiteand spinachomlette 18.01 0.43 809.98 15431.22Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.734.39201.3695.4VitaminA&VitaminDTunaSandwich 7.56 0 32.64 315.91Yogurt,Vanilla,LowFat(11gramsproteinper 2.940.0944.1158.028ounce)Blueberries 7.03 0 2.17 39.15
Water,Tap 0 0 0 0Chicken,Breast,MeatOnly,Boneless, 00.096.0219.78Skinless,FriedGreenBeans,Boiled,Drained 18.19 0 65.62 1312.5Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added
8.780.2955.58201.856.57062.962291.820.492.93134.2463.6
VitaminA&VitaminDApple,Medium 8.37 0 5.46 98.28
78.67 8.22 1,420.04 21,027.54
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
ItemName Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Egg whiteand spinachomlette 3.43 399.04 5.51 146.61Milk,ReducedFat,Fluid,2%Milkfatw/Added 0.11439.20.0740.26VitaminA&VitaminDTunaSandwich 0.74 113.47 3.53 38.89Yogurt,Vanilla,LowFat(11gramsproteinper 0.07628.430.2658.88ounce)Blueberries 0.41 4.35 0.2 4.35
Water,Tap 0 22.22 0 7.41Chicken,Breast,MeatOnly,Boneless, 0.3613.760.9826.66Skinless,FriedGreenBeans,Boiled,Drained 0.84 82.5 1.22 33.75Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressing
Milk,Reduced
Fat,
Fluid,
2%
Milkfat
w/
Added
0.1835.10.3826.330.2517.340.289.12
0.07
292.8
0.05
26.84VitaminA&VitaminDApple,Medium 0.33 10.92 0.22 9.1
6.79 2,059.12 12.7 428.12
ItemName Potas(mg) Zinc(mg) Sodium(mg)Eggwhiteandspinachomlette 928.48 2 615.62Milk,ReducedFat,Fluid,2%Milkfatw/Added 512.41.76172.02VitaminA&VitaminDTunaSandwich 310.35 1.01 786.9Yogurt,Vanilla,LowFat(11gramsproteinper 804.823.05242.558ounce)Blueberries 55.83 0.12 0.73
Water,Tap 7.41 0 22.22Chicken,Breast,MeatOnly,Boneless, 237.360.9367.94Skinless,FriedGreenBeans,Boiled,Drained 273.75 0.47 1.88Potatoes,Mashed,PreparedwithWholeMilkandButterSalad,LettucewithTomatoesandCarrots,NoDressingMilk,ReducedFat,Fluid,2%Milkfatw/Added
415.40.39463.67
186.150.1617.34341.61.17114.68
VitaminA&VitaminDApple,Medium 194.74 0.07 1.82
4,268.29 11.12 2,507.35
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Jun11,2013JoshVelasquez,[email protected]:JayVee,3DayAverage
EnergyBalanceforMay01,2013,May02,2013,May03,2013
Date kCalConsumed kCalBurned NetkCalMay01,2013 2126 1796 330May02,2013 1865 1796 69May 03, 2013 1651 1796 -145Total: 5642 5388 254DailyCaloricSummary kCalRecommended: 2085
AverageIntake: 1881AverageExpenditure: 1796AverageNetGain/Loss: 85
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PERFECT PLAN ANALYSIS
NUTRIENT Unit
DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
RDA/AI UL
Intake
Intake
vs. Goal(%) Intake
Intake vs.Goal (%) Intake
Intake
vs. Goal(%)
A B C D
E=(A-C) F=(B-D)
Deficient120%
Forgivable
excessiveOvercame
excess
Water L 3.7 0 1.26 34% 3.04 82% -1.78 -48%
Kcals Kcals 2085 0 1933.84 93% 1880.56 90% 53.28 3%
MACRONUTRIENTS
PROTEIN g 54.43 0 80.1 147% 102.64 189% -22.54 -42%
CHOg 225 0 275.49 122% 237.91 106% 37.58 16%
Fiber g 76 0 28.04 37% 32.49 86% -4.45 -49%
LIPIDS g 44 0 60.8 138% 64.2 141% -3.4 -3%
Saturated g 20 0 18.79 94% 20.69 103% -1.9 -9%
EFA: n-6 g 17 0 10.85 64% 14.82 87% -3.97 -23%
EFA: n-3 g 1.6 0 1.02 64% 2.83 177% -1.81 -113%
VITAMINS
Thiamin mg 1.2 0 1.8 150% 1.66 138% 0.14 12%
Riboflavin mg 1.3 0 1.64 126% 2.93 225% -1.29 -99%
Niacin mg 16 35 24.32 152% 23.38 146% 0.94 6%
B6 mg 1.3 100 2.15 165% 2.5 192% -0.35 -27%
B12 mcg 2.4 0 3.69 154% 6.85 285% -3.16 -131%
Folate mcg 400 1000 690.67 173% 778.45 195% -87.78 -22%
Vitamin C mg 90 2000 216.6 241% 98.78 103% 117.82 138%
Vitamin D mcg 15 50 1.29 9% 12.13 81% -10.84 -72%
Vitamin A mcg 900 3000 302.39 34% 872.49 97% -570.1 -63%
Vitamin E mcg 15 1000 3.79 25% 7.54 50% -3.75 -25%
MINERALS
Calcium mg 1000 2500 805.2 81% 1651.36 165% -846.16 -84%
Iron mg 8 45 17.5 219% 15.48 194% 2.02 25%
Magnesium mg 400 350 341.52 85% 480.85 120% -139.33 -35%
Potassium mg 4700 0 2703.77 58% 4265.65 91% -1561.88 -33%
Zinc mg 11 0 12.59 114% 13.84 126% -1.25 -12%
Sodium mg 2300 0 3338.58 145% 2202.99 147% 1135.59 -2%
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Discussion
o Water:IwasdeficientinwateronmyfirstdietanalysisbecauseI
drankalotofjuicesanddrinksthatwerehighinsugarandhadlittle
waterIneededformybodilyfunctions.Inordertoovercomethis
deficiencyIeliminatedthesedrinksandmadesureIdrankalotmore
waterwithmymealsandsnacks.
o Carbs:InmyfirstdietanalysisIconsumedalotoffoodslikethat
werehighincarbohydratesandmademeconsumemoreofit.In
ordertoovercomethisexcessofcarbsIatelesssimplecarbsandate
morecomplexgoodcarbsandincorporatedtheminmydietlike
apples.
o VitaminD:InmyfirstdietaryanalysisIwasdeficientinVitaminD,
whichisfoundindairyproducts,andyoucangetitfromthesun.In
ordertoovercomethisdeficiencyIconsumedmoremilkthatwas
highinvitaminDbutlowinfatssoitwouldntraisemyfat
consumption.IalsogotvitaminDfromthingslikecheeseandyogurt.
o VitaminA:IwasdeficientwithVitaminAinmyfirstdietaryanalysis,
whichisimportantinmybodysfunctions.InordertoovercomethisI
atemorethingslikespinach,whichwasoneofmysuperfoods.
o Potassium:InmyfirstdietaryanalysisIwasdeficientinpotassium
butnottoomuch.InordertoincreasemygoalIatemorebananas
whicharehighinpotassiumanditwasoneofmysuperfoods
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InmyfirstDietaryAnalysisIconsumedalotofthingsthatwerehighin
sodiumnotincludingthetablesaltIusedincooking.
Meal Plan Modification
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