Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.

com Profile: joanna, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: joanna 5 ft. 2 inches 115.0 lbs. 19 years 21 Female Not Pregnant Sedentary No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 1507 kcal 41.73 g 168.0 - 243.0 g 33.0 - 58.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 15 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g

Carbohydrates

DA Plus 10 Page: 1

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

DA Plus 10 Page: 2

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

Macronutrient Ranges for Nov 05, 2012, Nov 06, 2012, Nov 07, 2012

Macronutrient Ranges
800 700 600

Calories

500 400 300 200 100 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 678-980 kCal 10%-35% 151-527 kCal 20%-35% 301-527 kCal 0% 0 kCal

Fat Actual Intake

Yours 43% 19% 39% 0% 846 kCal 386 kCal 778 kCal 0 kCal

Alcohol

DA Plus 10 Page: 3

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

Fat Breakdown for Nov 05, 2012, Nov 06, 2012, Nov 07, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 7% 0% 10% 13% 10% 25% 50% 75% 100%

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

DA Plus 10 Page: 4

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

Intake vs. Goals for Nov 05, 2012, Nov 06, 2012, Nov 07, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 1507 kcal 41.73 g 1,979.26 kcal 96.43 g 131% 231%

168.0 - 243.0 211.46 g g 33.0 - 58.0 g 86.4 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 15 g * * * < 300 mg 21.15 g 28.55 g 21.98 g 0.02 g 485.46 mg 141%

162%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 19.22 g 2.35 g 160% 214%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 26.3 g 54.99 g 105%

Other
Water Alcohol 2.7 L * 2.89 L 0g 107%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.3 mg 1.31 mg 18.14 mg 2.03 mg 2.21 g 443.32 g 99.41 mg 1.98 g 337.76 g 6,366.37 IU 6.58 mg 44% 13% 48% 273% 92% 111% 133% 118% 119% 130% 156%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 487.84 mg 12.16 mg 341.19 mg 2,734.98 mg 58% 49% 68% 110%

DA Plus 10 Page: 5

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 11.91 mg 2,650.13 mg 0% 25% 50% 75% 100% 149% 177%

DA Plus 10 Page: 6

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

MyPlate Analysis for Nov 05, 2012, Nov 06, 2012, Nov 07, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 5.0 oz. eq. 2.0 cup eq. 1.5 cup eq. 3.0 cup eq. 5.0 oz. eq. 132.0

tips tips tips tips tips

Actual 7.7 oz. eq. 0.8 cup eq. 1.8 cup eq. 1.4 cup eq. 7.2 oz. eq. 587.7

% Goal 154.8% 42.5% 117% 45.8% 144.7% 445.2%

Your results are based on a 1507 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 2.5 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 5.0 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. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

DA Plus 10 Page: 7

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

Intake Spreadsheet for Nov 05, 2012

Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Quantity 2 cup(s) 3 item(s) - Large egg 16 fluid ounce(s) 1 item(s) 16 fluid ounce(s) 0.5 cup(s) 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 16 fluid ounce(s) 3 ounce(s) 1 item(s) - fruit without refuse 16 fluid ounce(s) Carb(g) 56.16 1.68 0 50 0 17.2 36.59 0 0 31.01 0 192.64 Poly Fat(g) 2.62 2.12 0 0 0 0.49 0.1 0 0.75 6.23 Wt(g) 468 150 474 241 474 82 173 Kcal(kcal) 332.28 232.5 0 340 0 78.72 160.89

Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled

Dinner Dinner Snacks Snacks Protein(g) 11.89 18.87 0 18 0 2.8 4.32 0 19.38 1.7 0 76.96 Mono Fat(g) 2.04 6.12 0 0 0 0.31 0.01 0 9.59 18.34

474 85.05 207 474 3,302.05 Fat(g) 7.11 15.91 0 8 0 1.23 0.22 0 21.22 0.79 0 54.49 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0

0 273.86 124.2 0 1,542.45 Sat Fat(g) 1.45 4.9 0 2.5 0 0.16 0.06 0 8.29 0.19 0 17.55 Chol(mg) 0 559.5 0 25 0 0 0 0 57.83 642.33

DA Plus 10 Page: 8

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average Item Name Mango Water, Tap, Drinking Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Mono Fat(g) 0.29 0 18.34 Omega-6(g) 2.53 1.78 0 0 0 0.48 0.07 0 0.49 0.04 0 5.4 Water(L) 0.39 0.11 0.47 0 0.47 0.06 0.13 0.47 0.04 0.17 0.47 2.8 Niacin(mg) 1.05 0.1 0 0 0 1.38 2.44 0 3.29 1.38 0 9.64 Poly Fat(g) 0.15 0 6.23 Omega-3(g) 0.08 0.05 0 0 0 0.01 0.02 0 0.24 0.11 0 0.52 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0.18 0 0 0 0.11 0.54 0 0.28 0.25 0 1.38 Trans Fat(g) 0 0 0 Diet Fiber(g) 7.96 0 0 8 0 1.97 3.81 0 0 3.31 0 25.04 Thiamin(mg) 0.36 0.1 0 0 0 0.08 0.11 0 0.08 0.06 0 0.78 Vit B12(g) 0 1.67 0 0 0 0 0 0 1.79 0 0 3.46 Chol(mg) 0 0 642.33 Sugar(g) 1.26 1.68 0 4 0 3.72 2.04 0 0 28.28 0 40.98 Ribo(mg) 0.07 0.77 0 0 0 0.05 0.08 0 0.18 0.08 0 1.23 Fol (DFE)(g) 28.08 66 0 0 0 18.86 48.44 0 5.95 89.01 0 256.34

DA Plus 10 Page: 9

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Item Name Oatmeal, Instant, Prepared with Water Eggs, Hard Boiled Water, Tap TACO BELL BURRITO SUPREME Chicken, Fresco Water, Tap Corn, Yellow, Sweet, Boiled, Drained Potatoes, Baked Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Mango Water, Tap, Drinking Vit C(mg) 0 0 0 0 0 4.51 16.61 0 0 75.35 0 96.47 Alpha-T(mg) 0.37 1.54 0 0 0 0.07 0.07 0 0.19 1.86 0 4.11 Potas(mg) 327.6 189 4.74 0 4.74 178.76 925.55 4.74 233.88 347.76 0 2,216.77 Vit D (ug)(g) 0 3.3 0 0 0 0 0 0 0 0 0 3.3 Calcium(mg) 42.12 75 14.22 0 14.22 2.46 25.95 14.22 6.8 22.77 14.22 231.98 Zinc(mg) 4.68 1.57 0 0 0 0.51 0.62 0 3.56 0.19 0.05 11.18 Vit A (RAE)(g) 0 223.5 0 0 0 10.66 1.73 0 0 111.78 0 347.67 Iron(mg) 4.21 1.79 0 0 0 0.37 1.87 0 2.56 0.33 0 11.13 Sodium(mg) 18.72 186 14.22 1410 14.22 0.82 17.3 14.22 57.83 2.07 18.96 1,754.36 Vit A (IU)(IU) 0 780 0 0 0 215.66 17.3 0 0 2239.74 0 3,252.7 Magn(mg) 126.36 15 4.74 0 4.74 21.32 48.44 4.74 17.86 20.7 4.74 268.64

DA Plus 10 Page: 10

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

Intake Spreadsheet for Nov 06, 2012

Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Protein(g) 0 21.27 14 0 18.98 7.55 1.62 0 15 8.13 1.72 0 88.27 Mono Fat(g) 0 8.49 0 0 2.23 0.96 0.1 0 0 6.69 0.62 19.08 Quantity 16 fluid ounce(s) 2 item(s) - 1 large egg omelet 6 ounce(s) - 1 Serving Per Container 16 fluid ounce(s) 3 ounce(s) 1.5 cup(s) 1.75 cup(s) diced 16 fluid ounce(s) 1 serving(s) 5.4 oz serving 1 serving(s) 1 item(s) 16 fluid ounce(s) Carb(g) 0 3.94 20 0 0.04 67.16 20.08 0 42 62.49 17.02 0 232.73 Poly Fat(g) 0 2.78 0 0 0.56 0.94 0.13 0 0 3.29 0.3 8.01 Wt(g) 474 154 170 474 85.05 292.5 266 474 153 506.17 23.6 474 3,546.32 Fat(g) 0 22.3 0 0 4.86 2.63 0.4 0 20 11.36 3.85 0 65.4 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0.04 0 0.04 Kcal(kcal) 0 304.92 140 0 125.02 324.67 79.8 0 400 372.29 103.37 0 1,850.07 Sat Fat(g) 0 8.71 0 0 1.63 0.53 0.04 0 3.5 1 2.69 0 18.1 Chol(mg) 0 391.16 0 0 44.23 0 0 0 90 0 0 525.39

DA Plus 10 Page: 11

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average Item Name Water, Tap Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Mono Fat(g) 0 19.08 Omega-6(g) 0 2.37 0 0 0.44 0.9 0.13 0 0 2.32 0.29 0 6.45 Water(L) 0.47 0.1 0 0.47 0.06 0.21 0.24 0.47 0 0.3 0 0.47 2.81 Niacin(mg) 0 1.19 0 0 4.47 4.47 0.47 0 0 3.93 0.13 0 14.66 Poly Fat(g) 0 8.01 Omega-3(g) 0 0.22 0 0 0.05 0.04 0 0 0 0.96 0.01 0 1.28 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0.23 0 0 0.45 0.42 0.12 0 0 0.43 0.01 0 1.67 Trans Fat(g) 0 0.04 Diet Fiber(g) 0 0 0.5 0 0 5.26 1.06 0 0 8.19 1.04 0 16.05 Thiamin(mg) 0 0.22 0 0 0.79 0.28 0.09 0 0 0.38 0.04 0 1.8 Vit B12(g) 0 1.46 0 0 0.74 0 0 0 0 0 0 0 2.21 Chol(mg) 0 525.39 Sugar(g) 0 3.9 19 0 0 1.02 16.49 0 18 10.88 0 0 69.29 Ribo(mg) 0 0.61 0 0 0.19 0.07 0.06 0 0 0.17 0.02 0 1.13 Fol (DFE)(g) 0 33.88 0 0 3.4 11.7 7.98 0 0 313.05 3.07 0 373.08

DA Plus 10 Page: 12

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Item Name Water, Tap Omelet, Egg with Ham and Cheese CHOBANI Yogurt, Greek, Peach Water, Tap Ham, Whole, Cured, Separable Lean Rice, Brown, Long Grain, Cooked Watermelon Water, Tap PANDA EXPRESS Chicken, Orange Rice, Fried, Vegetable Granola Bar, Hard, Chocolate Chip Water, Tap Vit C(mg) 0 0 1.2 0 0 0 21.55 0 0 82.16 0.02 0 104.93 Alpha-T(mg) 0 1.22 0 0 0.17 0.09 0.13 0 0 3 0 0 4.61 Potas(mg) 4.74 295.68 0 4.74 315.53 125.77 297.92 4.74 0 672.65 59.24 4.74 1,785.76 Vit D (ug)(g) 0 1.99 0 0 0.6 0 0 0 0 0.07 0 0 2.65 Calcium(mg) 14.22 220.22 200 14.22 5.95 29.25 18.62 14.22 0 110.96 18.17 14.22 660.06 Zinc(mg) 0 2.37 0 0 1.74 1.84 0.27 0 0 1.44 0.46 0 8.11 Vit A (RAE)(g) 0 214.06 0 0 0 0 74.48 0 0 0 0.47 0 289.01 Iron(mg) 0 1.88 0 0 0.69 1.23 0.64 0 0 3.88 0.72 0 9.03 Sodium(mg) 14.22 1007.16 65 14.22 1289.34 14.62 2.66 14.22 640 1160.44 81.18 14.22 4,317.29 Vit A (IU)(IU) 0 958.97 100 0 0 0 1513.54 0 0 8861.54 9.91 0 11,443.96 Magn(mg) 4.74 24.64 0 4.74 15.31 125.77 26.6 4.74 0 55.05 16.99 4.74 283.33

DA Plus 10 Page: 13

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

Intake Spreadsheet for Nov 07, 2012

Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Protein(g) 0 14.86 1.29 0 2.62 19.63 0 1.43 73.71 9.65 0.86 124.05 Mono Fat(g) 0 2.54 0.04 0 13.1 10.25 0 0.01 21.59 0.68 0 48.22 Quantity 16 fluid ounce(s) 2.5 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 16 fluid ounce(s) 1 item(s) - fruit without skin and seeds 2 cup(s) 16 fluid ounce(s) 1.5 cup(s) Melon balls 2.5 cup(s) 0.25 cup(s) 1 cup(s) Carb(g) 0 70.2 26.95 0 11.55 38.35 0 24.13 6.41 30.33 1.09 209.02 Poly Fat(g) 0 3.27 0.09 0 2.43 7.03 0 0.16 37.35 1.35 0.05 51.71 Wt(g) 474 585 118 474 133.68 480 474 265.5 455 50 30 3,539.18 Fat(g) 0 8.89 0.39 0 20.6 27.17 0 0.37 78.76 3.02 0.12 139.32 Trans Fat(g) 0 0.01 0 0 0 0 0 0 0 0 0 0.01 Kcal(kcal) 0 415.35 105.02 0 223.25 475.2 0 95.58 1041.95 182 6.9 2,545.25 Sat Fat(g) 0 1.81 0.13 0 2.84 8.41 0 0.1 14.14 0.31 0.02 27.78 Chol(mg) 0 0 0 0 0 38.4 0 0 250.25 0 0 288.65

DA Plus 10 Page: 14

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Omega-6(g) 0 3.16 0.05 0 2.24 6.28 0 0.07 32.68 1.3 0.01 45.79 Water(L) 0.47 0.49 0.09 0.47 0.1 0.39 0.47 0.24 0.3 0.01 0.03 3.05 Niacin(mg) 0 1.32 0.78 0 2.56 6.82 0 1.11 16.53 0.77 0.22 30.11 Vit C(mg) 0 0 10.27 0 96.85 Omega-3(g) 0 0.11 0.03 0 0.17 0.72 0 0.09 4.05 0.05 0.04 5.26 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0.03 0.43 0 0.38 0.4 0 0.23 1.22 0.27 0.06 3.02 Vit D (ug)(g) 0 0 0 0 0 Diet Fiber(g) 0 9.94 3.07 0 9.09 2.4 0 2.12 1.82 8.7 0.66 37.81 Thiamin(mg) 0 0.44 0.04 0 0.1 0.23 0 0.1 0.15 0.24 0.02 1.32 Vit B12(g) 0 0 0 0 0 0.19 0 0 0.78 0 0 0.97 Vit A (RAE)(g) 0 0 3.54 0 376.61 Sugar(g) 0 1.58 14.43 0 0.4 8.78 0 21.56 2.45 5.35 0.13 54.69 Ribo(mg) 0 0.09 0.09 0 0.19 0.5 0 0.03 0.49 0.11 0.06 1.56 Fol (DFE)(g) 0 35.1 23.6 0 118.98 72 0 50.44 63.7 278.5 58.2 700.52 Vit A (IU)(IU) 0 0 75.52 0 4,402.45

DA Plus 10 Page: 15

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average Item Name Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Item Name Water, Tap Oatmeal, Instant, Prepared with Water Banana Water, Tap Avocado, California Soup, Tortilla (Sopa de Tortilla) Water, Tap Honeydew Melon Chicken Salad Beans, Chickpeas, Garbanzo or Bengal Gram, Dry Spinach, Chopped, Raw Vit C(mg) 11.76 12.96 0 47.79 3.64 2 8.43 96.85 Alpha-T(mg) 0 0.47 0.12 0 2.63 1.63 0 0.05 5.1 0.41 0.61 11.02 Potas(mg) 4.74 409.5 422.44 4.74 677.77 672 4.74 605.34 796.25 437.5 167.4 4,202.42 Vit D (ug)(g) 0 0 0 0 0 0 0 0 Calcium(mg) 14.22 52.65 5.9 14.22 17.38 259.2 14.22 15.93 95.55 52.5 29.7 571.47 Zinc(mg) 0 5.85 0.18 0 0.91 1.82 0 0.24 5.55 1.72 0.16 16.42 Vit A (RAE)(g) 9.36 81.6 0 7.97 131.95 1.5 140.7 376.61 Iron(mg) 0 5.26 0.31 0 0.82 1.87 0 0.45 3.68 3.12 0.81 16.33 Sodium(mg) 14.22 23.4 1.18 14.22 10.69 998.4 14.22 47.79 718.9 12 23.7 1,878.72 Vit A (IU)(IU) 196.51 649.58 0 132.75 501.49 33.5 2813.1 4,402.45 Magn(mg) 4.74 157.95 31.86 4.74 38.77 52.8 4.74 26.55 68.25 57.5 23.7 471.6

DA Plus 10 Page: 16

Nov 12, 2012 Joanna Davidson, joannandavidson@hotmail.com Profile: joanna, 3 Day Average

Energy Balance for Nov 05, 2012, Nov 06, 2012, Nov 07, 2012
Date Nov 05, 2012 Nov 06, 2012 Nov 07, 2012 Total: kCal Consumed 1543 1850 2545 5938 kCal Burned 1377 1377 1377 4131 Net kCal 166 473 1168 1807

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 1507 1979 1377 602

DA Plus 10 Page: 17