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May 09, 2013

Marina Ayala, Minaeayala@yahoo.com


Profile: Marina Ayala, 3 Day Average
Profile
Active Profile:

Marina Ayala

Height:

5 ft. 1 inches

Weight:

130.0 lbs.

Age:

19 years

BMI:

24.6

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Active

Smoker:

No

Strict Vegetarian/Vegan:

No

DRI Goals
Nutrient

DRI

Energy
Kilocalories

2238 kcal

Protein

47.17 g

Carbohydrate

247.0 - 357.0 g

Fat, Total

48.0 - 85.0 g

No recommendation

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

Daily requirement based on grams per


kilogram of body weight

Fat

Essential Fatty Acids


Omega-6 Linoleic

12 g

Omega-3 Linolenic

1.1 g

Carbohydrates

DA Plus 10 Page: 1

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
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

Vitamin A (RAE)

700 g

Vitamin A (IU)

2333 IU

Alpha-Tocopherol

15 mg

DRI Adequate Intake

Minerals
Calcium

1000 mg

Iron

18 mg

Magnesium

310 mg

Potassium

4700 mg

Zinc

8 mg

Sodium

1500 mg

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DA Plus 10 Page: 2

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average

Macronutrient Ranges for May 06, 2013, May 07, 2013

Macronutrient Ranges

Calories

1,000

750

500

250

0
Carbs

Protein
Recommended

Carbs
Protein
Fats
Alcohol

Recommended
45%-65%
1,007-1,455 kCal
10%-35%
224-783 kCal
20%-35%
448-783 kCal
0%
0 kCal

Fat

Alcohol

Actual Intake
Yours
56%
21%
26%
0%

1,079 kCal
404 kCal
493 kCal
0 kCal

DA Plus 10 Page: 3

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average

Fat Breakdown for May 06, 2013, May 07, 2013


Source of Fat
Saturated Fat

0%

25%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified

50%

75%

100%

6%
11%
6%
0%
2%

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

DA Plus 10 Page: 4

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average

Intake vs. Goals for May 06, 2013, May 07, 2013
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Energy
Kilocalories

2238 kcal

1,923.31 kcal

Protein

47.17 g

100.98 g

Carbohydrate

247.0 - 357.0 269.78 g


g
48.0 - 85.0 g 54.74 g

Fat, Total

86%
214%

Fat
Saturated Fat

< 22 g

12.75 g

58%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol

*
*
*
< 300 mg

23.39 g
13.69 g
0.01 g
149.59 mg

Omega-6 Linoleic

12 g

11.57 g

Omega-3 Linolenic

1.1 g

1.01 g

Dietary Fiber, Total

25 g

34.13 g

Sugar, Total

123.1 g

Water

2.7 L

2.14 L

Alcohol

0g

Thiamin

1.1 mg

1.58 mg

143%

Riboflavin

1.1 mg

2.36 mg

215%

Niacin

14 mg

29.02 mg

207%

Vitamin B6

1.3 mg

2.54 mg

195%

Vitamin B12

2.4 g

4.94 g

206%

Folate (DFE)

400 g

586.69 g

147%

Vitamin C

75 mg

207.24 mg

276%

Vitamin D (ug)

15 g

3.01 g

Vitamin A (RAE)

700 g

695.83 g

Vitamin A (IU)

2333 IU

10,168.55 IU

Alpha-Tocopherol

15 mg

8.18 mg

Calcium

1000 mg

1,335.09 mg

Iron

18 mg

11.86 mg

Magnesium

310 mg

412.46 mg

Potassium

4700 mg

4,226.99 mg

50%

Essential Fatty Acids


96%
91%

Carbohydrates
137%

Other
79%

Vitamins

20%
99%
436%
55%

Minerals
134%
66%
133%
90%

DA Plus 10 Page: 5

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Zinc

8 mg

11.44 mg

143%

Sodium

1500 mg

2,077.89 mg

139%

DA Plus 10 Page: 6

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average

MyPlate Analysis for May 06, 2013, May 07, 2013


Grains

Goal*
8.0 oz. eq.

tips

Actual
5.4 oz. eq.

% Goal
67.7%

Vegetables

3.0 cup eq.

tips

2.1 cup eq.

69.6%

Fruits

2.0 cup eq.

tips

5.2 cup eq.

258.3%

Dairy

3.0 cup eq.

tips

2.6 cup eq.

86.3%

Protein Foods

6.5 oz. eq.

tips

7.9 oz. eq.

121.4%

293

80.9%

Empty Calories

362.0

Your results are based on a 2238 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 4.0 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 7.0 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

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average

Intake Spreadsheet for May 06, 2013


Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana

Meal
Breakfast

Quantity
1 cup(s)

Wt(g)
245

Kcal(kcal)
137.2

Breakfast

118

105.02

Milk, Non Fat Skim or Fat Free

Breakfast

1 item(s) Medium (7 in. to


7 7/8 in. long)
8 fluid ounce(s)
- 8 fl oz is 1 cup
8 fluid ounce(s)
3 ounce(s)

245

83.3

237
85.05

0
140.33

200
91

390
30.94

50
70.87
45.5
146.25
237
85.5
182

135
128.99
29.58
162.34
0
122.26
94.64

144
145
47.2
117

46.08
82.65
227.98
39.78

Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli

Lunch
Lunch

Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium

Lunch
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks

Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe

Snacks
Snacks
Snacks
Snacks

Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries

Lunch
Lunch

1 cup(s)
1 cup(s) Chopped
2 slice(s)
2.5 ounce(s)
0.25 cup(s)
0.75 cup(s)
8 fluid ounce(s)
0.5 cup(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
1 cup(s) - Whole
1 cup(s)
2 item(s)
0.75 cup(s) cup, diced

Protein(g)
14.04

Carb(g)
18.82

2,491.37
Fat(g)
0.44

1,956.09
Sat Fat(g)
0.28

1.29
8.26
0
26.38

26.95
12.15
0
0

0.39
0.2
0
3.04

0.13
0.14
0
0.86

14.94
2.57
5.18
18.03
1.3
3.77
0
7.7
0.47
0.96
111.58

40.62
6.04
24.73
0
5.96
33.58
0
22.42
25.13
11.06
287.42

18.58
0.34
1.72
5.76
0.07
1.32
0
0.56
0.31
0.43
45.08

7.85
0.04
0.4
0.89
0.01
0.26
0
0.12
0.05
0.02
12.67

DA Plus 10 Page: 8

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter

Protein(g)
1.07
4.63
0.98
111.58
Mono Fat(g)
0.12

Carb(g)
21.01
29.41
9.55
287.42
Poly Fat(g)
0.01

Fat(g)
0.48
11.23
0.22
45.08
Trans Fat(g)
0

Sat Fat(g)
0.04
1.51
0.06
12.67
Chol(mg)
4.9

0.04
0.05
0
1.05

0.09
0.01
0
0.65

0
0
0
0

0
4.9
0
72.29

6.41
0.01
0.32
1.91
0
0.48
0
0.11
0.01
0.06
0.07
3.3
0
13.97
Omega-6(g)
0.01

2.9
0.03
0.8
2.31
0.03
0.47
0
0.2
0.09
0.22
0.21
5.7
0.09
13.84
Omega-3(g)
0

0
0
0.01
0
0
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
0

34
0
0
50.32
0
0
0
0
0
0
0
0
0
166.41
Sugar(g)
18.82

0.05
0
0
0.5

0.03
0
0
0.03

3.07
0
0
0

14.43
12.47
0
0

2.54
0.02
0.73
0.16
0.02
0.45
0
0.08
0.08
0.13
0.13
5.64
10.58

0.33
0.02
0.08
0.27
0.01
0.02
0
0.12
0.02
0.09
0.08
0.05
1.2

1.6
2.37
2.1
0
2
2.63
0
7.7
4.37
2.88
3.48
1.37
34.61

7.26
1.55
3.04
0
1.42
0.51
0
0.29
18.91
7.04
14.44
11.55
120.93

DA Plus 10 Page: 9

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Cantaloupe
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe

Omega-6(g)
0.04
10.58
Water(L)
0.21

Omega-3(g)
0.05
1.2
Alcohol(g)
0

Diet Fiber(g)
1.05
34.61
Thiamin(mg)
0.12

Sugar(g)
9.2
120.93
Ribo(mg)
0.57

0.09
0.22
0.24
0.06

0
0
0
0

0.04
0.11
0
0.06

0.09
0.45
0
0

0.12
0.08
0.02
0.04
0.04
0.11
0.24
0.05
0.16
0.13
0.12
0
0.11
2.03
Niacin(mg)
0.3

0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.13

0.27
0.06
0.23
0.19
0.03
0.14
0
0.17
0.03
0.03
0.05
0.1
0.05
1.69
Vit B12(g)
1.49

0.44
0.11
0.14
0.35
0.05
0.04
0
0.05
0.05
0.03
0.06
0.04
0.02
2.47
Fol (DFE)(g)
29.4

0.78
0.23
0
11.66

0.43
0.09
0
0.51

0
1.23
0
0.29

23.6
12.25
0
3.4

2.18
0.58
2.97
7.14
0.39
2.23
0
0.27
0.17
0.56
0.61
0.93
0.86
31.86

0.08
0.16
0.05
0.67
0.03
0.21
0
0.2
0.08
0.07
0.08
0.05
0.08
2.92

0.46
0
0
2.16
0
0
0
0
0
0
0
0
0
5.63

100
57.33
49.5
20.55
8.65
5.85
0
147.06
5.46
34.56
8.7
8.5
24.57
539.38

DA Plus 10 Page: 10

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)

Vit C(mg)
2.2

Vit D (ug)(g)
0

Vit A (RAE)(g)
4.9

Vit A (IU)(IU)
17.15

10.27
0
0
0

0
2.94
0
0.09

3.54
149.45
0
5.1

75.52
499.8
0
17.86

0
81.17
0.1
0
1.46
0
0
0.68
8.37
84.67
14.06
0.09
42.94
246.03
Alpha-T(mg)
0

0
0
0
0
0
0
0
0
0
0
0
0
0
3.03
Calcium(mg)
487.55

180
28.21
0
9.21
97.37
0
0
0
5.46
1.44
4.35
0.47
197.73
687.24
Iron(mg)
0.22

778.02
566.93
1
31.18
1946.04
0
0
0
98.28
17.28
78.3
7.55
3956.94
8,091.85
Magn(mg)
46.55

0.12
0.02
0
0.23

5.9
298.9
7.11
12.76

0.31
0.07
0
0.88

31.86
26.95
2.37
24.66

0.72
0.71
0.09
0
0.17
0.04
0
0.8
0.33
0.42
0.83
0
0.06
4.55
Potas(mg)
624.75

310
42.77
69
10.63
11.38
14.62
7.11
39.33
10.92
23.04
8.7
19.35
10.53
1,389.6
Zinc(mg)
2.38

2.06
0.66
1.76
0.73
0.37
0.61
0
1.79
0.22
0.59
0.41
1.13
0.25
12.07
Sodium(mg)
188.65

40
19.11
23
26.22
10.01
62.89
2.37
42.75
9.1
18.72
8.7
25.96
14.04
435.27

4,222.52

11.33

1,664.2

DA Plus 10 Page: 11

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Banana
Milk, Non Fat Skim or Fat Free
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Macaroni and Cheese, Prepared
Broccoli
Bread, Wheat
Salmon, Atlantic, Wild, Cooked, Dry Heat
Vegetables, Mixed, Frozen, Boiled, Drained
Rice, Brown, Long Grain, Cooked
Water, Tap
Beans, Pinto, Boiled
Apple, Medium
Strawberries
Blueberries
Granola Bar, Hard, Peanut Butter
Cantaloupe

Potas(mg)
422.44
382.2
2.37
217.73

Zinc(mg)
0.18
1.03
0
0.85

Sodium(mg)
1.18
102.9
7.11
62.94

258
287.56
91
445.09
76.89
62.89
2.37
372.78
194.74
220.32
111.65
137.35
312.39
4,222.52

2.06
0.37
0.59
0.58
0.22
0.92
0
0.84
0.07
0.2
0.23
0.59
0.21
11.33

784
30.03
259.5
39.69
15.93
7.31
7.11
0.86
1.82
1.44
1.45
133.58
18.72
1,664.2

DA Plus 10 Page: 12

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average

Intake Spreadsheet for May 07, 2013


Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium

Meal
Breakfast

Quantity
1.25 cup(s)

Wt(g)
306.25

Kcal(kcal)
171.5

Breakfast

182

94.64

Milk, Non Fat Skim or Fat Free

Breakfast

245

83.3

56.7

93.55

Chicken, Breast, Meat Only, Boneless,


Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon

Lunch

1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 ounce(s)

Lunch

1.5 cup(s)

109.5

17.52

Lunch
Lunch
Lunch

14
237
228

27.44
0
68.4

Celery, Diced

Lunch

101

16.16

Spaghetti, with Meat Sauce


Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted

Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks

310
68.15
237
136.5
13.5
144
145
36

437.1
223.46
0
88.73
119.34
46.08
82.65
215.64

Banana

Snacks

1 tablespoon(s)
8 fluid ounce(s)
1.5 cup(s) diced
1 cup(s) chopped
1.25 cup(s)
1 slice(s)
8 fluid ounce(s)
0.75 cup(s)
1 tablespoon(s)
1 cup(s) - Whole
1 cup(s)
0.25 cup(s) cup, chopped
1 item(s) Medium (7 in. to
7 7/8 in. long)

118

105.02

Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap

Protein(g)
17.55

Carb(g)
23.52

2,687.6
Fat(g)
0.55

1,890.53
Sat Fat(g)
0.36

0.47
8.26
17.59

25.13
12.15
0

0.31
0.2
2.02

0.05
0.14
0.57

0.91

3.7

0.18

0.03

0.17
0
1.39
0.7
20.68
5.34
0
90.37

2.99
0
17.21
3
51.77
30.27
0
252.13

1.74
0
0.34
0.17
16.12
8.86
0
64.4

0.17
0
0.04
0.04
4.76
1.45
0
12.83

DA Plus 10 Page: 13

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained

Protein(g)
3.9
0
0.96
1.07
10.09
1.29
90.37
Mono Fat(g)
0.15

Carb(g)
17.87
0
11.06
21.01
5.49
26.95
252.13
Poly Fat(g)
0.02

Fat(g)
0.2
13.5
0.43
0.48
18.9
0.39
64.4
Trans Fat(g)
0

Sat Fat(g)
0.04
1.86
0.02
0.04
3.13
0.13
12.83
Chol(mg)
6.13

0.01
0.05
0.7

0.09
0.01
0.44

0
0
0

0
4.9
48.19

0.02

0.1

0.39
0
0.08
0.03
6.56
5.41
0
0.01
9.85
0.06
0.07
9.35
0.04
32.81
Omega-6(g)
0.01

0.59
0
0.11
0.08
3.02
1.55
0
0.1
1.42
0.22
0.21
5.51
0.09
13.55
Omega-3(g)
0

0.01
0
0
0
0
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
0

2.24
0
0
0
71.3
0
0
0
0
0
0
0
0
132.76
Sugar(g)
23.52

0.08
0
0.33

0.02
0
0.02

4.37
0
0

18.91
12.47
0

0.07

0.03

1.42

2.52

0.52
0
0.11
0.08
2.76
1.44
0
0.07
12.55

0.07
0
0
0
0.21
0.11
0
0.03
0.82

0.15
0
0.91
1.62
4.65
1.71
0
6.01
33.65

0.53
0
14.14
1.85
9.14
0.51
0
4.26
125.27

DA Plus 10 Page: 14

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Oil, Olive
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive

Omega-6(g)
1.32
0.13
0.13
5.44
0.05
12.55
Water(L)
0.26

Omega-3(g)
0.1
0.09
0.08
0.01
0.03
0.82
Alcohol(g)
0

Diet Fiber(g)
0
2.88
3.48
3.38
3.07
33.65
Thiamin(mg)
0.15

Sugar(g)
0
7.04
14.44
1.5
14.43
125.27
Ribo(mg)
0.72

0.16
0.22
0.04

0
0
0

0.03
0.11
0.04

0.05
0.45
0

0.1

0.04

0.03

0.01
0.24
0.21
0.1
0.22
0.02
0.24
0.11
0
0.13
0.12
0
0.09
2.26
Niacin(mg)
0.38

0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.16

0
0
0.08
0.02
0.45
0.28
0
0.1
0
0.03
0.05
0.03
0.04
1.46
Vit B12(g)
1.87

0
0
0.05
0.06
0.35
0.18
0
0.16
0
0.03
0.06
0.03
0.09
2.25
Fol (DFE)(g)
36.75

0.17
0.23
7.77

0.08
0.09
0.34

0
1.23
0.19

5.46
12.25
2.27

0.4

0.08

40.52

0
0
0.41
0.32
5.78
2.64
0
1.16
0
26.18

0
0
0.1
0.07
0.35
0.04
0
0.1
0
2.15

0
0
0
0
0.96
0
0
0
0
4.25

0.56
0
6.84
36.36
173.6
183.41
0
25.94
0
634

DA Plus 10 Page: 15

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive
Strawberries

Niacin(mg)
0.56
0.61
4.98
0.78
26.18
Vit C(mg)
2.76

Vit B6(mg)
0.07
0.08
0.17
0.43
2.15
Vit D (ug)(g)
0

Vit B12(g)
0
0
0
0
4.25
Vit A (RAE)(g)
6.13

Fol (DFE)(g)
34.56
8.7
43.2
23.6
634
Vit A (IU)(IU)
21.44

8.37
0
0

0
2.94
0.06

5.46
149.45
3.4

98.28
499.8
11.91

7.88

75.56

2750.18

0.08
0
18.47
3.13
13.33
0.76
0
4.37
0
84.67
14.06
0.29
10.27
168.45
Alpha-T(mg)
0

0
0
0
0
0
0
0
0
0
0
0
0
0
3
Calcium(mg)
609.44

2.52
0
63.84
22.22
74.4
0
0
292.11
0
1.44
4.35
0
3.54
704.41
Iron(mg)
0.28

9.38
0
1297.32
453.49
1052.09
42.16
0
5838.11
0
17.28
78.3
0
75.52
12,245.26
Magn(mg)
58.19

0.33
0.02
0.15

10.92
298.9
8.5

0.22
0.07
0.59

9.1
26.95
16.44

0.3

20.8

0.34

10.95

0.22
0
0.11
0.27
2.91
1.17
0
0.52
1.94
0.42
11.81

5.6
7.11
15.96
40.4
111.6
50.38
7.11
34.12
0.14
23.04
1,280.58

0.1
0
0.55
0.2
4.37
1.9
0
1.12
0.08
0.59
11.66

0.84
2.37
22.8
11.11
58.9
16.97
2.37
30.03
0
18.72
389.66

DA Plus 10 Page: 16

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average
Item Name
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana
Item Name
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Apple, Medium
Milk, Non Fat Skim or Fat Free
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Ranch, Reduced Fat
Water, Tap
Watermelon
Celery, Diced
Spaghetti, with Meat Sauce
Bread, Herb and Garlic
Water, Tap
Vegetables, Mixed, Frozen, Boiled, Drained
Oil, Olive
Strawberries
Blueberries
Peanuts, All Types, Oil Roasted, Salted
Banana

Alpha-T(mg)
0.83
2.5
0.12
11.81
Potas(mg)
780.94

Calcium(mg)
8.7
21.96
5.9
1,280.58
Zinc(mg)
2.97

Iron(mg)
0.41
0.55
0.31
11.66
Sodium(mg)
235.81

194.74
382.2
145.15

0.07
1.03
0.57

1.82
102.9
41.96

223.38

0.19

20.8

18.48
2.37
255.36
262.6
644.8
72.48
2.37
230.68
0.14
220.32
111.65
261.36
422.44
4,231.45

0.09
0
0.23
0.13
3.29
0.53
0
0.67
0
0.2
0.23
1.18
0.18
11.55

156.8
7.11
2.28
80.8
1134.6
496.26
7.11
47.78
0.27
1.44
1.45
151.2
1.18
2,491.57

Magn(mg)
8.7
63.36
31.86
389.66

DA Plus 10 Page: 17

May 09, 2013


Marina Ayala, Minaeayala@yahoo.com
Profile: Marina Ayala, 3 Day Average

Energy Balance for May 06, 2013, May 07, 2013


Date

kCal Consumed

kCal Burned

Net kCal

May 06, 2013

1956

1556

400

May 07, 2013

1890

1556

334

Total:

3846

3112

734

Daily Caloric Summary


Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:

kCal
2238
1923
1556
367

DA Plus 10 Page: 18