May 09, 2013 Silvia Chavira, ladydragona76@yahoo.

com Profile: Silvia Chavira, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Silvia Chavira 5 ft. 3 inches 130.0 lbs. 36 years 23 Female Not Pregnant Sedentary No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 1825 kcal 47.17 g 202.0 - 292.0 g 40.0 - 70.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 18 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

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 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 320 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Macronutrient Ranges for May 02, 2013, May 03, 2013, May 04, 2013

Macronutrient Ranges
1,000 900 800 700

Calories

600 500 400 300 200 100 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 821-1,186 kCal 10%-35% 182-639 kCal 20%-35% 365-639 kCal 0% 0 kCal

Fat Actual Intake

Yours 51% 18% 34% 0% 944 kCal 330 kCal 621 kCal 0 kCal

Alcohol

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Fat Breakdown for May 02, 2013, May 03, 2013, May 04, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 6% 0% 6% 0% 7% 15% 25% 50% 75% 100%

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

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 1825 kcal 47.17 g 1,843.83 kcal 82.49 g 101% 175%

202.0 - 292.0 235.96 g g 40.0 - 70.0 g 68.99 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 18 g * * * < 300 mg 14.91 g 30.73 g 11.41 g 0.05 g 114.59 mg 83%

38%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 9.34 g 0.87 g 78% 79%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 32.09 g 79.37 g 128%

Other
Water Alcohol 2.7 L * 2.25 L 0g 83%

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 1.45 mg 1.94 mg 19.38 mg 1.54 mg 3.29 g 487.48 g 82.42 mg 5.51 g 328.49 g 3,324.97 IU 6.69 mg 45% 37% 47% 143% 132% 176% 138% 119% 137% 122% 110%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 320 mg 4700 mg 694.58 mg 15.07 mg 335.96 mg 3,211.98 mg 68% 69% 84% 105%

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 7.79 mg 2,012.75 mg 0% 25% 50% 75% 100% 97% 134%

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

MyPlate Analysis for May 02, 2013, May 03, 2013, May 04, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 6.0 oz. eq. 2.5 cup eq. 2.0 cup eq. 3.0 cup eq. 5.5 oz. eq. 267.0

tips tips tips tips tips

Actual 7.3 oz. eq. 3.3 cup eq. 1.3 cup eq. 1 cup eq. 8.4 oz. eq. 263.8

% Goal 121% 133.9% 63.8% 33.6% 151.9% 98.8%

Your results are based on a 1825 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 3.0 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 6.0 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.

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Intake Spreadsheet for May 02, 2013

Item Name Cream, Coffee or Table, Liquid, Light Meal Breakfast Quantity 1 tablespoon(s) - 1 Tbsp (15g) is 1/2 serving (1/2 fl oz) 1 cup(s) 1.5 cup(s) 0.25 cup(s) packed 1 item(s) Medium (7 in. to 7 7/8 in. long) 0.5 cup(s) whole kernels 8 fluid ounce(s) 0.25 cup(s) 1.5 ounce(s) 0.5 cup(s) 3 item(s) - 3 items are 3 tortillas 8 fluid ounce(s) 16 fluid ounce(s) 2 tablespoon(s) 2 cup(s) 2 item(s) - 2 in. diameter sphere 1 item(s) - large (3-1/4" dia) 1 serving(s) Wt(g) 15 Kcal(kcal) 29.25

Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks

237 351 41.25 118 72 237 60.75 42.52 85.5 50 237 474 27 146 100 223 28 2,545.02 Fat(g) 2.9 0.05 5.34 0.19 0.39 35.93 0 0.91 6.81 0.56 1.5 0 0 100.35

2.37 249.21 123.34 105.02 427.68 0 52.85 115.18 122.26 130 0 0 238.68 23.36 44 115.96 190 1,969.16 Sat Fat(g) 1.8 0 1.09 0.02 0.13 3.41 0 0.13 2.47 0.12 0 0 0 14.53

Protein(g) 0.41 0.28 8.92 1.27 1.29 13.08 0 1.17 12.35 7.7 3 0 0 56.93

Carb(g) 0.55 0 42.12 32.66 26.95 20.09 0 10.17 0.36 22.42 25 0 0 230.01

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Oil, Olive Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Protein(g) 0 1.21 1.68 0.58 4 56.93 Mono Fat(g) 0.84 0.04 1.53 0.02 0.04 23.33 0 0.29 2.9 0.11 0 0 0 19.7 0.03 0.04 0.02 2.5 51.37 Omega-6(g) 0.07 0 1.9 0.01 0.05 7.28 0 0.38 0.7 0.08 0 0 0 2.64 13.36 Carb(g) 0 4.93 9.96 30.8 4 230.01 Poly Fat(g) 0.11 0 1.96 0.02 0.09 7.54 0 0.43 0.79 0.2 0 0 0 2.84 0.13 0.06 0.11 0 14.29 Omega-3(g) 0.04 0 0.06 0 0.03 0.26 0 0.05 0.05 0.12 0 0 0 0.21 0.88 Fat(g) 27 0.23 0.18 0.38 18 100.35 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 5.97 1.53 3.07 9.86 0 0.67 0.04 7.7 2 0 0 0 42.08 Sat Fat(g) 3.73 0.04 0.03 0.06 1.5 14.53 Chol(mg) 9.9 0 0 0 0 0 0 0 37.83 0 0 0 0 0 0 0 0 0 47.73 Sugar(g) 0.02 0 0.95 24.42 14.43 0 0 1.8 0.01 0.29 0 0 0 0 77.41

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Omega-6(g) 0.1 0.06 0.1 0 13.36 Water(L) 0.01 0.24 0.29 0.01 0.09 0 0.24 0.05 0.02 0.05 0 0.24 0.47 0 0.14 0.09 0.19 0 2.12 Niacin(mg) 0.01 0.45 0.79 0.32 0.78 2.03 0 0.74 2.31 0.27 0 0 0 0 8.77 Omega-3(g) 0.04 0 0.02 0 0.88 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0.02 0.07 0.43 0.06 0 0.08 0.2 0.2 0 0 0 0 1.33 Diet Fiber(g) 1.9 2 5.35 2 42.08 Thiamin(mg) 0 0.03 0.27 0.04 0.04 0.08 0 0.06 0.47 0.17 0 0 0 0 0.06 0.03 0.04 0 1.28 Vit B12(g) 0.03 0 0 0 0 0 0 0 0.3 0 0 0 0 0 0.33 Sugar(g) 3.36 7.96 23.17 1 77.41 Ribo(mg) 0.02 0.18 0.06 0.05 0.09 0.69 0 0.03 0.12 0.05 0 0 0 0 0.04 0.04 0.06 0 1.43 Fol (DFE)(g) 0.3 4.74 21.06 2.06 23.6 23.04 0 22.48 2.55 147.06 0 0 0 0 387.6

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Niacin(mg) 0.53 0.33 0.2 0 8.77 Vit C(mg) 0.12 0 0 0.95 10.27 0.5 0 6.62 0.64 0.68 0 0 0 0 10.51 3.6 10.26 0 44.15 Alpha-T(mg) 0.08 0.02 0.28 0.05 0.12 0 0 0.45 0.11 0.8 0 0 0 3.87 6.63 Vit B6(mg) 0.1 0.07 0.09 0 1.33 Vit D (ug)(g) 0.06 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.06 Calcium(mg) 14.4 4.74 31.59 20.62 5.9 189.36 7.11 19.44 13.6 39.33 20 7.11 14.22 0.27 464.82 Vit B12(g) 0 0 0 0 0.33 Vit A (RAE)(g) 27.15 0 0 0 3.54 0 0 4.25 0.85 0 0 0 0 0 100.74 2 6.69 0 145.22 Iron(mg) 0.01 0.02 3.16 0.78 0.31 2.04 0 0.78 0.42 1.79 0.72 0 0 0.15 12.4 Fol (DFE)(g) 54.02 80 6.69 0 387.6 Vit A (IU)(IU) 98.4 0 0 0 75.52 0 0 284.3 5.99 0 0 0 0 0 3666.91 35 120.42 0 4,286.54 Magn(mg) 1.35 7.11 94.77 13.2 31.86 172.8 2.37 9.11 12.32 42.75 0 2.37 4.74 0 443.51

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Oatmeal, Instant, Prepared with Water Raisins, Seedless, Packed Banana Almonds, Honey Roasted, Unblanched Water, Tap Rice, Spanish Pork, Chunks (Carnitas), Fried Beans, Pinto, Boiled MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Water, Tap Water, Tap Oil, Olive Salad, Lettuce with Tomatoes and Carrots, No Dressing Beets, Whole, Boiled, Drained Apple, Medium BACK TO NATURE Nuts, Walnuts, Unroasted, Unsalted Alpha-T(mg) 0.39 0.04 0.4 0 6.63 Potas(mg) 18.3 116.13 245.7 308.96 422.44 403.2 2.37 117.25 179.35 372.78 0 2.37 4.74 0.27 297.84 305 238.61 0 3,035.31 Calcium(mg) 27.74 16 13.38 20 464.82 Zinc(mg) 0.04 0.05 3.51 0.09 0.18 1.87 0 0.21 0.96 0.84 0 0 0 0 0.25 0.35 0.09 0 8.43 Iron(mg) 0.45 0.79 0.27 0.72 12.4 Sodium(mg) 6 4.74 14.04 4.54 1.18 93.6 7.11 174.96 208.68 0.86 5 7.11 14.22 0.54 27.74 77 2.23 0 649.54 Magn(mg) 14.6 23 11.15 0 443.51

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Intake Spreadsheet for May 03, 2013

Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Meal Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 1 cup(s) 0.75 cup(s) 1 item(s) - 3.5 in. diameter 16 fluid ounce(s) 1 tablespoon(s) - 1 Tbsp (15g) is 1/2 serving (1/2 fl oz) 8 fluid ounce(s) 8 fluid ounce(s) 1.5 item(s) 8 fluid ounce(s) 2 serving(s) - 1 serving is 1 side portion 16 fluid ounce(s) 1 cup(s) 2.5 ounce(s) 0.75 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup Carb(g) 45.57 15.52 39.14 0 0.55 0 9.46 50.02 0 26 0 47 0 27 12.18 272.43 Poly Fat(g) 0.1 4.98 Wt(g) 245 123.75 66 474 15 Kcal(kcal) 257.25 60.64 194.04 0 29.25

Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1%

Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks

237 236 219 237 362 474 142 70.87 30 244 3,175.62 Fat(g) 3.45 0.19 1.19 0 2.9 0.05 0.38 23.21 0 0 0 3.5 5.24 0 2.37 42.47 Trans Fat(g) 0 0

2.37 42.48 527.79 0 122 0 240 128.92 110 102.48 1,817.21 Sat Fat(g) 2.23 0.02 0.19 0 1.8 0 0.09 9.66 0 0 0 0.5 0.96 0 1.54 17.01 Chol(mg) 14.7 157.69

Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)

Protein(g) 11.91 1.13 7 0 0.41 0.28 1.96 31.03 0 8 0 6 19.13 1 8.22 96.06 Mono Fat(g) 0.95 14.74

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap Mono Fat(g) 0.04 0.12 0 0.84 0.04 0.07 10.11 0 0 0 0 1.91 0 0.68 14.74 Omega-6(g) 0.07 0.03 0.45 0 0.07 0 0.17 1.95 0 0 0 0 0 0 0.07 2.8 Water(L) 0.18 0.11 0.02 0.47 0.01 0.24 0.22 0.11 0.24 2.33 Poly Fat(g) 0.04 0.48 0 0.11 0 0.17 2.06 0 0 0 0 1.94 0 0.09 4.98 Omega-3(g) 0.03 0.01 0.03 0 0.04 0 0 0.11 0 0 0 0 0.17 0 0.01 0.4 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 2.72 1.65 0 0 0 3.78 3 0 10 0 3 0 1 0 25.15 Thiamin(mg) 0.1 0.08 0.22 0 0 0.03 0.09 0.46 0 1.68 Chol(mg) 0 0 0 9.9 0 0 87.6 0 0 0 0 33.29 0 12.2 157.69 Sugar(g) 37.78 10.52 4.24 0 0.02 0 5.59 0 0 10 0 1 0 11 12.69 92.84 Ribo(mg) 0.49 0.06 0.18 0 0.02 0.18 0.12 0.72 0 2.69

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Water(L) 0 0.47 0 0.04 0 0.22 2.33 Niacin(mg) 0.26 0.53 1.97 0 0.01 0.45 0.76 4.03 0 0 0 4 6.94 5 0.23 24.17 Vit C(mg) 1.72 73.14 0.4 0 0.12 0 14.4 4.16 0 0 0 0 1.53 6 0 101.45 Alcohol(g) 0 0 0 0 0 0 0 Vit B6(mg) 0.11 0.1 0.04 0 0 0 0.21 0.31 0 0 0 0 0.16 0.5 0.09 1.52 Vit D (ug)(g) 0 0 0 0 0.06 0 0 0 0 0 0 0 8.85 0.97 2.93 12.81 Thiamin(mg) 0 0 0.15 0.11 0.38 0.05 1.68 Vit B12(g) 1.27 0 0 0 0.03 0 0 0.81 0 0 0 0 1.92 1.5 1.15 6.68 Vit A (RAE)(g) 0 14.85 15.18 0 27.15 0 68.44 144.54 0 0 0 0 0 150.18 141.52 561.86 Ribo(mg) 0 0 0 0.04 0.43 0.45 2.69 Fol (DFE)(g) 24.5 42.08 106.92 0 0.3 4.74 51.92 118.26 0 0 0 0 0 190.5 12.2 551.41 Vit A (IU)(IU) 147 305.66 46.86 0 98.4 0 311.52 479.61 0 0 0 0 113.32 500 478.24 2,480.61

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Orange, Navel, California Bagel, Cinnamon Raisin, Toasted Water, Tap Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Sandwich, Ham and Cheese Water, Tap JASON'S DELI Veggies, Steamed Water, Tap SEEDS OF CHANGE Ready to Heat Rice, Uyuni Quinoa & Whole Grain Brown Rice Salmon, with Butter, Broiled or Baked KELLOGG'S FROSTED FLAKES Cereal Milk, Low Fat, 1% Alpha-T(mg) 0 0.19 0.22 0 0.08 0.02 0.83 0.44 0 0 0 0 0.96 0.03 0.02 2.79 Potas(mg) 529.2 205.43 107.58 4.74 18.3 116.13 670.24 435.81 2.37 0 4.74 210 313.79 20 366 3,004.33 Calcium(mg) 414.05 53.21 13.2 14.22 14.4 4.74 99.12 194.91 7.11 0 14.22 20 12.47 0 305 1,166.65 Zinc(mg) 2.01 0.1 0.53 0 0.04 0.05 0.33 2.06 0 0 0 0 0.47 0.04 1.02 6.66 Iron(mg) 0.17 0.16 2.7 0 0.01 0.02 0.99 4.86 0 0 0 1.44 0.85 4.5 0.07 15.78 Sodium(mg) 159.25 1.24 228.36 14.22 6 4.74 214.76 1156.32 7.11 132 14.22 400 82.17 140 107.36 2,667.74 Magn(mg) 39.2 13.61 15.18 4.74 1.35 7.11 28.32 24.09 2.37 0 4.74 0 22.38 2.1 26.84 192.04

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Intake Spreadsheet for May 04, 2013

Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Meal Breakfast Breakfast Quantity 2 item(s) - 2 items are 2 bars 1 tablespoon(s) - 1 Tbsp (15g) is 1/2 serving (1/2 fl oz) 8 fluid ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 1 cup(s) 1 slice(s) 16 fluid ounce(s) 0.5 cup(s) 8 fluid ounce(s) 6 ounce(s) 10 item(s) 1 gram(s) 3 slice(s) - slice, thin/small 0.22 item(s) fruit without skin and seeds 0.25 cup(s) 1 cup(s) - whole 1 tablespoon(s) 1 fluid ounce(s) 0.75 cup(s) 1.5 ounce(s) Carb(g) 29 0.55 0 9.46 34.17 0 41.42 13.03 0 8.54 0 0 22.3 205.44 Wt(g) 42 15 Kcal(kcal) 180 29.25

Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine

Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Protein(g) 4 0.41 0.28 1.96 0.79 0 16.54 2.22 0 14.31 0 40.15 2.85 94.47

237 236 248 237 248 26 474 86 237 170 30 1 45 29.41 28.61 96 13.5 30.5 103.5 42.53 2,676.04 Fat(g) 6 2.9 0.05 0.38 0.2 0 12.9 3.65 0 7.71 0 5.05 2.65 64.14

2.37 42.48 138.88 0 349.68 94.38 0 148.78 0 217.6 126.3 0 8.1 49.11 12.01 21.12 119.34 6.71 16.56 182.43 1,745.11 Sat Fat(g) 0.5 1.8 0 0.09 0.02 0 3.81 0.7 0 1.12 0 1.35 0.6 13.18

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Protein(g) 0 0.4 0.58 0.26 2.97 0 0.11 1.29 5.36 94.47 Mono Fat(g) 0 0.84 0.04 0.07 0.02 0 5.25 1.67 0 1.7 0 1.33 0.67 0 0.01 2.88 0.01 0 9.85 0 0 1.74 26.09 Omega-6(g) 0 0.07 0 0.17 0.05 0 2.21 0.93 0 11.86 Carb(g) 0 1.75 2.54 2.89 3.13 0 2.1 3.33 31.21 205.44 Poly Fat(g) 0 0.11 0 0.17 0.07 0 2.42 1.02 0 4.36 0 1.89 1.22 0 0.04 0.53 0.02 0.15 1.42 0.01 0.04 1.52 14.97 Omega-3(g) 0 0.04 0 0 0.02 0 0.17 0.09 0 1.34 Fat(g) 0 0.09 4.53 0.02 0.33 13.5 0.07 0.07 4.04 64.14 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0.13 0 0 0 0 0 0 0 0 0 0.13 Diet Fiber(g) 2 0 0 3.78 0.5 0 3.72 0.75 0 29.04 Sat Fat(g) 0 0.01 0.63 0.01 0.05 1.86 0.01 0.01 0.6 13.18 Chol(mg) 0 9.9 0 0 0 0 57.04 0 0 0 0 71.4 0 0 0 0 0 0 0 0 0 0 138.34 Sugar(g) 11 0.02 0 5.59 33.68 0 7.32 0.12 0 67.86

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Omega-6(g) 3.84 0 0.09 1.09 0 0.04 0.49 0 0.15 1.32 0 0 1.41 11.86 Water(L) 0 0.01 0.24 0.22 0.21 0.24 0.17 0.01 0.47 0.05 0.24 0.12 0 0 0.04 0.02 0.03 0.09 0 0.03 0.1 0 2.29 Niacin(mg) 0 0.01 0.45 0.76 0.64 25.22 Omega-3(g) 0.51 0 0.12 0.13 0 0 0.04 0 0 0.1 0 0 0.11 1.34 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0 0.21 0.25 1.79 Diet Fiber(g) 5.16 0 0 0.87 0 0.54 2 0.4 0.96 0 0.09 2.24 6.04 29.04 Thiamin(mg) 0 0 0.03 0.09 0.15 0 0.36 0.1 0 0.13 0 0.01 0.18 0 0.02 0.02 0.01 0.08 0 0.01 0.03 0.15 1.4 Vit B12(g) 0 0.03 0 0 0 2.86 Sugar(g) 2.58 0 0 0.67 0 1.18 0.09 1.22 1.9 0 0.77 1.49 0.23 67.86 Ribo(mg) 0 0.02 0.18 0.12 0.05 0 0.28 0.08 0 0.25 0 0.07 0.1 0 0.01 0.04 0.01 0.39 0 0 0.05 0.05 1.7 Fol (DFE)(g) 0 0.3 4.74 51.92 57.04 523.42

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Niacin(mg) 0 4.62 1.17 0 0.34 0 9.86 1.57 0 0.27 0.56 0.02 3.46 0 0.03 0.57 0.88 25.22 Vit C(mg) 0 0.12 0 14.4 26.54 0 10.66 0.05 0 1.46 0 0 0 0 6.16 2.59 1.83 2.02 0 11.8 24.01 0 101.65 Alpha-T(mg) 0 10.65 Vit B6(mg) 0 0.28 0.02 0 0.2 0 0.37 0.02 0 0.04 0.08 0.04 0.1 0 0.01 0.08 0.07 1.79 Vit D (ug)(g) 0 0.06 0 0 0 0 0 0 0 0 0 3.4 0 0 0 0 0 0.19 0 0 0 0 3.65 Calcium(mg) 0 452.27 Vit B12(g) 0 0.77 0 0 0 0 1.99 0.03 0 0 0 0 0.04 0 0 0 0 2.86 Vit A (RAE)(g) 0 27.15 0 68.44 0 0 59.52 30.16 0 0 0 10.2 0 0 18.9 2.06 0 0 0 0 58.99 2.98 278.4 Iron(mg) 1.08 17.04 Fol (DFE)(g) 0 138.88 48.1 0 46.44 0 3.4 66.3 0 6.75 26.17 5.44 16.32 0 6.1 38.29 7.23 523.42 Vit A (IU)(IU) 0 98.4 0 311.52 124 0 841.67 131.93 0 7.74 0 34 0.3 0 374.85 43.23 0 0 0 1.83 1175.76 62.51 3,207.75 Magn(mg) 0 372.35

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Popcorn, Microwave, Low Fat and Sodium Item Name NATURE VALLEY Bar, Granola, Oats 'n Honey Cream, Coffee or Table, Liquid, Light Coffee, Brewed Juice, Vegetable, Celery Juice, Vegetable, Aloe Vera Water, Tap Spaghetti, with Meat Sauce Bread, Garlic, Toasted Water, Tap Soybeans, Boiled Water, Tap Tuna, White, Canned in Water, Drained Crackers, Saltine Cucumbers w/lemon & salt Tomatoes, Red Avocado, California Onions, Red, Sliced Mushrooms, White, Raw Oil, Olive Juice, Lemon Salad, Green Alpha-T(mg) 0.08 0.02 0.83 0.05 0 2.33 0.31 0 0.3 0 1.45 0.34 0 0.24 0.58 0.01 0.01 1.94 0.05 0 2.13 10.65 Potas(mg) 95 18.3 116.13 670.24 332.32 2.37 515.84 31.2 4.74 442.9 2.37 402.9 47.7 0 106.65 149.11 41.19 305.28 0.14 31.42 178.02 3,596.3 Calcium(mg) 14.4 4.74 99.12 42.16 7.11 89.28 18.72 14.22 87.72 7.11 23.8 6.3 0 4.5 3.82 6.29 2.88 0.14 1.83 13.45 4.68 452.27 Zinc(mg) 0 0.04 0.05 0.33 0.27 0 2.63 0.23 0 0.99 0 0.82 0.25 0 0.08 0.2 0.05 0.5 0 0.02 0.22 8.28 Iron(mg) 0.01 0.02 0.99 0.64 0 3.5 0.63 0 4.42 0 1.65 1.54 0 0.12 0.18 0.05 0.48 0.08 0.02 0.65 0.97 17.04 Sodium(mg) 160 6 4.74 214.76 2.48 7.11 907.68 174.2 14.22 0.86 7.11 640.9 334.8 0 2.25 2.35 0.86 4.8 0.27 0.31 26.91 2,720.98 Magn(mg) 1.35 7.11 28.32 32.24 2.37 47.12 6.76 4.74 73.96 2.37 56.1 7.5 0 4.95 8.53 2.86 8.64 0 1.83 11.39 64.21 372.35

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average Item Name Popcorn, Microwave, Low Fat and Sodium Potas(mg) 102.49 3,596.3 Zinc(mg) 1.63 8.28 Sodium(mg) 208.37 2,720.98

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May 09, 2013 Silvia Chavira, ladydragona76@yahoo.com Profile: Silvia Chavira, 3 Day Average

Energy Balance for May 02, 2013, May 03, 2013, May 04, 2013
Date May 02, 2013 May 03, 2013 May 04, 2013 Total: kCal Consumed 1968 1816 1744 5528 kCal Burned 1556 1556 1556 4668 Net kCal 412 260 188 860

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

kCal 1825 1843 1556 287

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