WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

eat all that whole wheat

MEAT ALL DAY

water over soda

RUUUUUUN

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A
3.7 2045

EXCELLENT GOOD SOURCE SOURCE 10-19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2
0.37 204.5 4.717 32.5 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5 100 0.8 40 470 1.1 SKIP 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2 0.74 409 9.434 65 7.6

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

MACRONUTRIENTS
g g
g g g

47.17 325
38 77 20

g
g

17
1.6

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.2 1.3 16 1.3 2.4 400 90 15

900 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 8 400 4700 11 1500

Potassium Zinc Sodium

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2045 47.17 325 76 77 20 17 1.6

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg

1.2 1.3 16 1.3 2.4 400 90 15 900 15

Vitamin E Calcium Iron

Magnesium

MINERALS

1000 8 400 4700 11

Potassium Zinc

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Sodium

mg

1500

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) B
Deficient <70% Excess >120%

WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive

WB1 vs WB4 Intake vs. Goal (%) F=(B-D)

Overcame deficiency Overcame excess

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake E=(A-C)

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2045 47.17 325 76 77 20 17 1.6

0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Vitamin E

MINERALS

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) WB4 3-day Intake vs. Goal (%) WB1 vs WB4 Intake vs. Goal (%)

Intake Calcium NUTRIENT Iron

Magnesium

Intake

Intake
0 0 0 0 0 0

mg #REF! Unit RDA/AI mg #REF! mg mg mg mg #REF! #REF! #REF!

0
UL 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0

Potassium Zinc Sodium

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size DAY 1 Breakfast Lunch Dinner Snack 1 Snack 2 DAY 2 Breakfast Lunch Dinner Snack 1 Snack 2 DAY 3 Breakfast Lunch Dinner Snack 1 Snack 2

Total Used

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at Portion Size least once.

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size

QUANTITY

NUTRIENT

Unit L

Good
0.37

Excellen t
0.74

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

Skip g g
g 4.717 32.5 3.8 0 0 0

MACRONUTRIENTS

Skip Skip g
g 1.7 0.16 3.4 0.32

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 0.24 0.26 3.2 0.26 0.48 80 18 3 180

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

100 0.8 40 470 1.1 Skip

200 1.6 80 940 2.2

Potassium Zinc Sodium

Enter minimum quantity for good and excellent from tab 1. Color code the appropriate cells "good", "excellent" or "N/A" use grey for all 10 Super Foods