Diet & Wellness Plus Print Page PDF

Austin Cipres
austin_cipres@yahoo.com
Printed: 10/29/2013
Combination Report
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 3459.0 kcal 71.12 g Daily requirement based on grams per kilogram of body weight 562.09 - 389.14 g 45%-65% of kilocalories 134.52 - 76.87 g No recommendation Austin Cipres 5 ft. 9 inches 196 lbs. 20 years 28.9 Male Not Pregnant Active no no DRI
Carbohydrate Fat, Total Fat Saturated Fat
< 38.4 g Less than 10% of calories
Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol
* No recommendation * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended
17.00 g 1.60 g
38.0 g * No recommendation
3.70 L * No recommendation
1.20 mg 1.30 mg 16.00 mg 1.30 mg 2.40 g 400.00 g 90.00 mg 15.00 g DRI Adequate Intake 900.00 g 3000.00 IU 15.00 mg
Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg DRI Adequate Intake 8.00 mg 400.00 mg 4700.00 mg DRI Adequate Intake 11.00 mg 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/20/2013 - 10/22/2013 Calories 1.8k 1.6k 1.4k 1.2k 1.0k 800 600 400 200 0.0 Carbs Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 1557-2248 kCal 346-1211 kCal 692-1211 kCal 0 kCal Protein Fat Yours 45% 21% 37% 0% 1150 kCal 531 kCal 949 kCal 0 kCal Alcohol Actual Recommended
Fat Breakdown
10/20/2013 - 10/22/2013
0% 25% 50% 75% 100%
Source of Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid Unspecified
|
14% 9% 9% 0% 5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals

10/20/2013 - 10/22/2013
0% 25% 50% 75% 100%
Nutrient
DRI
Intake
Energy Kilocalories Protein Carbohydrate 3459.0 kcal 71.12 g 562.09 389.14 g 2556.92 kcal 132.63 g 287.39 g
51% 74%
74% 186%
Fat, Total
134.52 76.87 g
105.48 g
78%
137%
Fat Saturated Fat Monounsaturated Fat < 38.4 g No suggestion 26.47 g 38.26 g
69%
Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol
No suggestion No suggestion < 300.0 mg
25.24 g 0.02 g 587.04 mg

196%
17.00 g 1.60 g
20.92 g 1.51 g
123% 95%
38.0 g No suggestion
35.21 g 139.3 g
93%
3.70 L No suggestion
2.73 L 0g
74%
1.20 mg 1.30 mg 16.00 mg 1.30 mg 2.40 g 400.00 g 90.00 mg 15.00 g 900.00 g 3000.00 IU 15.00 mg
1.76 mg 2.48 mg 31.97 mg 2.58 mg 6.86 g 815.22 g 385.39 mg 14.15 g 2702.4 g 50116.66 IU 19.31 mg
146% 191% 200% 199% 286% 204% 428% 94% 300% 1671% 129%
Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg 8.00 mg 400.00 mg 4700.00 mg 11.00 mg 1500.00 mg 1151.28 mg 18.05 mg 557.89 mg 5097.17 mg 14.09 mg 4134.78 mg
115% 226% 139% 108% 128% 276%
Source Analysis
10/20/2013 - 10/22/2013 Kilocalories
0% 25% 50% 75% 100%
Item Name Oatmeal, Cooked with Milk Eggs, Fried
Amount 1.5 c. 2.01 item 1.01 c. 2.01 oz. 1.01 c. 7.01 fl. oz. 18.01 fl. oz. 1.01 c. 2 item 2 oz.
Kilocalories 351 kcal 181.22 kcal
|
5% 2%
Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange
6.97 kcal 32.48 kcal 46.54 kcal 97.79 kcal
0% 0% 1% 1%
Water, Tap
0 kcal
0%
Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded
218.61 kcal 180.6 kcal 228.5 kcal
3% 2% 3%
Avocado, California
1.01 item 2.01 T. 4.01 oz.
225.48 kcal
3%
Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap
8.68 kcal 366.06 kcal
0% 5%
18.01 fl. oz. 1.01 item 2.01 T. 10.01 fl. oz. 6.01 oz.
0 kcal
0%
Celery, Stalk
6.46 kcal
0%
Peanut Butter, Smooth Water, Tap
189.1 kcal 0 kcal
2% 0%
EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Eggs, Hard Boiled
307.49 kcal
4%
2.01 c. 2.01 c. 2.01 oz. 3.01 oz.
13.87 kcal 100.54 kcal 338.48 kcal 496.63 kcal
0% 1% 4% 6%
4.01 T. 2.01 item 16.01 fl. oz. 1.01 item 1.01 item 5.01 oz. 1.01 item
160.4 kcal 155.77 kcal
2% 2%
Water, Tap
0 kcal
0%
Banana
106.07 kcal
1%
Orange
62.19 kcal
1%
Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat
238.61 kcal 76.3 kcal
3% 1%
Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice
6.01 oz. 15.01 fl. oz. 15.01 oz. 10.01 oz. 8.01 oz.
129.49 kcal 289.6 kcal
2% 4%
Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked
170.21 kcal
2%
516.18 kcal
7%
Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap
245.25 kcal
3%
8.01 fl. oz. 15.01 fl. oz. 1.01 item 12.01 fl. oz. 1.01 item 1.01 item 5.01 oz. 17.01 fl. oz. 13.01 oz. 1 item 14.01 oz. 2.01 item 5.01 T.
50.06 kcal
1%
0 kcal
0%
Omelet, Egg with Ham and Cheese
153.98 kcal
2%
Juice, Orange
167.54 kcal
2%
Eggs, Hard Boiled
78.28 kcal
1%
Sandwich, Tuna Salad with Lettuce
291.8 kcal
4%
Grapefruit Water, Tap
45.45 kcal 0 kcal
1% 0%
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat
387.27 kcal
5%
77.4 kcal 329.66 kcal
1% 4%
151.84 kcal
2%
Salad Dressing, Thousand Island, Low
146.54 kcal
2%
Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White 9.01 oz. 6.01 oz. 13.01 fl. oz. 58.75 kcal 28.96 kcal 156.66 kcal
1% 0% 2%
* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.
MyPlate Analysis
10/20/2013 - 10/22/2013 Goal * Grains Vegetables Fruits Dairy Protein Foods Empty Calories 10 oz. eq. 4 cup eq. 2.5 cup eq. 3 cup eq. 7 oz. eq. 648 kcal tips tips tips tips tips tips Actual 4.7 oz. eq. 5.8 cup eq. 2.9 cup eq. 1.5 cup eq. 18.1 oz. eq. 515.4 kcal % Goal 47.4 % 144 % 114.1 % 51.5 % 257.9 % 79.5 %
Your results are based on a 3459 calorie pattern. Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3 cups weekly Orange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly Starchy Vegetables = 6 cups weekly Other Vegetables = 7 cups weekly Oils: Aim for 11 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.
Intake Spreadsheet
10/20/2013 Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 1.5 cup(s) 2.01 item(s) 1.01 cup(s) 2.01 ounce(s) 1.01 cup(s) 7.01 fluid ounce(s) 18.01 fluid ounce(s) 1.01 cup(s) 2 item(s) 2 ounce(s) 1.01 item(s) 2.01 tablespoon(s) 4.01 ounce(s) Wt (g) 351 92.46 30.3 56.98 145.44 217.31 533.55 Kcal 351 181.22 6.97 32.48 46.54 97.79 0
Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap
Lunch Lunch Lunch Lunch Lunch Lunch
196.95 60 56.7 135.02 32.16 113.68
218.61 180.6 228.5 225.48 8.68 366.06
Lunch
18.01 fluid ounce(s) 1.01 item(s)
533.55
Celery, Stalk
Afternoon Snack
40.4
6.46
Peanut Butter, Smooth
Afternoon Snack Afternoon Snack Dinner
2.01 tablespoon(s)
32.16
189.1
Water, Tap
10.01 fluid ounce(s) 6.01 ounce(s)
296.55
EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
170.39
307.49
Dinner Dinner Dinner Dinner
2.01 cup(s) 2.01 cup(s) 2.01 ounce(s) 3.01 ounce(s)
60.3 245.22 56.98 85.33
13.87 100.54 338.48 496.63
Dinner
4.01 tablespoon(s)
62.16 3604.58
160.4 3556.91
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice,
Protein (g) 18.39 12.58 0.87 0.42 0.97 1.52 0 5.08 4.8 14.12 2.65 0.5 25.91
Carb (g) 49 0.77 1.1 8.26 11.17 22.6 0 45.22 30.73 0.73 11.67 2.01 0
Fat (g) 9.44 13.72 0.12 0.19 0.44 0.43 0 1.77 4.02 18.79 20.81 0.05 28.36
Sat Fat (g) 4.33 4 0.02 0.02 0.02 0.05 0 0.35 0.98 11.96 2.87 0.01 11.08
Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total 0 0.28 8.07 0 50.32 0 1.2 6.29 0 0 0 0.07 16.21 0 12.58 0 0.02 3.38 0 3.49
1.72 2.28 10.35 16.49
2.19 23.49 15.9 20.54
0.24 0.59 28.43 42.5
0.04 0.09 2.7 4.45
2 179.33
6.01 258.87
14.04 212.79
2 51.86
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California
Mono Fat (g) 2.67 5.72 0 0.03 0.06 0.08 0 0.64 2.12 5.32 13.23
Poly Fat (g) 1.5 3.01 0.05 0.08 0.23 0.09 0 0.64 0.86 0.53 2.45
Trans Fat (g) 0 0.04 0 0 0 0 0 0 0 0 0
Chol (mg) 21.06 370.76 0 0 0 0 0 0 0 59.54 0
Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
0.01 12.81
0.04 1
0 0
0 77.3
0 0.01 7.79 0 0
0 0.03 4.55 0 0
0 0 0 0 0
0 0 0 0 195.67
0.01 0.03 18.46 8.11
0.1 0.29 5.97 28.06
0 0 0 0
0 0 0 0
0 77.11
0 49.47
0 0.04
10.03 734.36
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded
Omega-6 (g) 1.34 2.57 0.01 0.05 0.13 0.06 0 0.61 0.79 0.33
Omega-3 (g) 0 0.13 0.04 0.03 0.09 0.02 0 0.03 0.03 0.21
Diet Fiber (g) 4.91 0 0.67 1.37 2.91 0.43 0 3.55 1.38 0
Sugar (g) 16.71 0.37 0.13 5.68 7.11 18.25 0 0.69 2.63 0.3
Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
2.26 0.04 0.66
0.17 0 0.32
9.18 0.51 0
0.41 0.98 0
0 0.03 4.53 0 0
0 0 0.03 0 0
0 0.65 1.93 0 0
0 0.74 2.97 0 0
0.02 0.28 5.76 27.97
0.08 0 0.21 0.06
1.33 6.87 7.81 7.68
0.25 11.62 0 2.33
0 47.44
0 1.46
0 51.17
4.01 75.17
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked
Water (L) 0.27 0.06 0.03 0.05 0.13 0.19 0.53 0.14
Alcohol (g) 0 0 0 0 0 0 0 0
Thiamin (mg) 0.41 0.04 0.02 0.02 0.03 0.2 0 0.19
Ribo (mg) 0.62 0.46 0.06 0.02 0.03 0.07 0 0.05
Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
0.02 0.02 0.1 0.03 0.06
0 0 0 0 0
0.3 0.02 0.1 0.01 0.1
0.08 0.21 0.19 0.01 0.24
0.53 0.04 0 0.3 0
0 0 0 0 0
0 0.01 0.02 0 0
0 0.02 0.03 0 0
0.06 0.22 0 0
0 0 0 0
0.05 0.16 0.06 0.09
0.11 0.14 0.54 0.21
0 2.78
0 0
0 1.83
0 3.11
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange
Niacin (mg) 0.66 0.08 0.22 0.24 0.56 0.87
Vit B6 (mg) 0.17 0.17 0.06 0.03 0.07 0.09
Vit B12 (g) 1.16 0.9 0 0 0 0
Fol (DFE) (g) 24.57 47.15 58.78 3.42 34.91 65.19
Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
0 3.01 2.18 0.05 2.58 0.02 4.4
0 0.29 0.03 0.04 0.39 0.06 0.37
0 0 0 0.47 0 0 2.4
0 7.88 120.6 10.21 120.17 1.29 7.96
0 0.13 4.31 0 0
0 0.03 0.17 0 0
0 0 0 0 0
0 14.54 23.8 0 0
0.44 2.41 1.61 6.01
0.12 0.34 0.05 0.69
0 0 0 0
116.98 46.59 18.23 202.24
0 29.77
0 3.15
0 4.92
0 924.51
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries
Vit C (mg) 0.35 0 8.51 5.53
Vit D (ug) (g) 0 2.03 0 0
Vit A (RAE) (g) 143.91 202.49 142.11 1.71
Vit A (IU) (IU) 587.41 727.66 2841.23 30.77
Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
85.52 108.66 0 0 0 0 11.88 0.61 0
0 0 0 0 0 0.34 0 0 0
1.45 21.73 0 0 0 150.25 9.45 4.82 0
17.45 434.62 0 0 0 568.12 198.48 93.91 0
0 1.25 0 0 0
0 0 0 0 0
0 8.89 0 0 0
0 181.4 0 0 0
16.94 14.47 0.4 1.19
0 0 0 0
282.81 2047.59 0 0
5654.33 40966.41 0 7.68
0 255.32
0 2.37
0 3017.21
0 52309.48
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw
Alpha-T (mg) 0.46 1.21 0.62
Calcium (mg) 389.61 57.33 30
Iron (mg) 2.14 1.75 0.82
Magn (mg) 108.81 12.02 23.94
Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
0.32 0.42 0.09 0 0.06 0.11 0.16 2.66 0.38 0.25
3.42 23.27 23.9 16.01 19.7 63.6 408.8 17.55 8.68 9.09
0.16 0.6 0.43 0 0.83 1.99 0.39 0.82 0.15 3.42
3.42 18.91 23.9 5.34 84.69 12 15.88 39.16 4.82 23.87
0 0.11 2.89 0 0
16.01 16.16 13.83 8.9 0
0 0.08 0.6 0 0
5.34 4.44 49.53 2.97 0
1.22 1.62 0 22.27
59.7 80.92 149.86 59.73
1.63 0.74 1.61 3.24
47.64 29.43 136.76 110.08
0 34.86
40.1 1516.16
0 21.41
0 762.92
Item Name Oatmeal, Cooked with Milk
Potas (mg) 631.8
Zinc (mg) 2.88
Sodium (mg) 498.42
Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total 10/21/2013
140.54 169.07 43.88 222.52 434.62 5.34 84.69 91.8 55.57 684.55 95.52 312.63
1.29 0.16 0.09 0.2 0.11 0 1.24 0.32 1.76 0.92 0.12 4.76
191.39 23.94 0.57 1.45 2.17 16.01 9.85 411.6 352.1 10.8 192.96 77.3
5.34 105.04 208.72 2.97 0
0 0.05 0.94 0 0
16.01 32.32 147.61 8.9 866.56
336.47 784.7 319.1 725.32
0.32 0.59 1.48 4.51
47.64 169.2 74.08 349.86
0 5460.17
0 21.75
581.45 4082.19
Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed
Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch
Quantity 2.01 item(s) 16.01 fluid ounce(s) 1.01 item(s) 1.01 item(s) 5.01 ounce(s) 1.01 item(s) 6.009999999999999 ounce(s) 15.01 fluid ounce(s) 15.009999999999998 ounce(s) 10.01 ounce(s) 8.01 ounce(s)
Wt (g) 100.5 474.3 119.18 132.31 142.03 28.68 170.38
Kcal 155.78 0 106.07 62.19 238.61 76.3 129.49
Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total
Lunch Dinner
459.68 425.53
289.6 170.21
Dinner Dinner
283.78 227.08
516.18 245.25
Dinner
8.01 fluid ounce(s)
240.3
50.06
Dinner
15.01 fluid ounce(s)
444.67 3248.42
0 2039.73
Protein (g) 12.64 0 1.3 1.24 18.73 2.5 2.33
Carb (g) 1.13 0 27.22 15.55 26.62 14.66 30.19
Fat (g) 10.66 0 0.39 0.16 6.28 1.35 0.24
Sat Fat (g) 3.28 0 0.13 0.02 2.01 0.24 0.05
0 8.51
72.86 36.43
0.51 1.74
0.06 0.29
76.58 4.66
0 32.7
20.99 11.2
3.86 2.92
14.02
0 128.49
0 271.36
0 53.51
0 12.86
Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total
Mono Fat (g) 4.1 0 0.04 0.03 2.57 0.34 0 0.06 0.23
Poly Fat (g) 1.42 0 0.09 0.03 1.08 0.62 0.1 0.24 0.84
Trans Fat (g) 0 0 0 0 0.03 0 0 0 0
Chol (mg) 374.87 0 0 0 49.71 0 0 0 0
7.63 4.63
7.77 3.1
0 0
133.3 6.81
0 19.64
0 15.29
0 0.03
0 564.69
Omega-6 (g) 1.19 0 0.05 0.02 0.88 0.58 0.1 0.16 0.66
Omega-3 (g) 0.04 0 0.03 0.01 0.04 0.03 0 0.08 0.17
Diet Fiber (g) 0 0 3.1 3.18 1.7 2.15 4.26 0 12.34
Sugar (g) 1.13 0 14.58 12.37 21.59 2.43 9.78 66.65 10.6
0 2.92
0.67 0.17
0 5
0 0
14.02
0 6.58
0 1.25
0 31.73
0 153.13
Water (L) 0.07 0.47 0.09 0.11 0.09 0.01 0.14
Alcohol (g) 0 0 0 0 0 0 0
Thiamin (mg) 0.07 0 0.04 0.12 0.24 0.07 0.1
Ribo (mg) 0.52 0 0.09 0.05 0.18 0.04 0.08
0.39 0.37
0 0
0 0.18
0 0.25
0.18 0.18
0 0
0.45 0.18
0.17 0.17
0.23
0.44 2.77
0 0
0 1.43
0 1.56
Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap
Niacin (mg) 0.06 0 0.79 0.37 4.31 1.05 0.92 0 2.52
Vit B6 (mg) 0.12 0 0.44 0.08 0.35 0.06 0.28 0 0.43
Vit B12 (g) 1.12 0 0 0 0.58 0 0 0 0
Fol (DFE) (g) 44.22 0 23.84 39.69 2.84 8.61 10.22 0 153.19
27.79 1.73
0.62 0.02
7.69 0
0 15.9
0.2
0.6
Total
41.56
2.61
9.99
298.5
Vit C (mg) 0 0 10.37 70.39 0.28 0 21.81 181.57 85.11
Vit D (ug) (g) 2.21 0 0 0 0.28 0 0 0 0
Vit A (RAE) (g) 149.75 0 3.58 14.55 18.46 0 1340.9 0 1144.67
Vit A (IU) (IU) 522.6 0 76.28 297.7 374.96 0 26817.91 13.79 25464.31
6.13 13.62
35.45 0
0 99.92
453.74 483.68
0 389.28
0 37.95
0 2771.82
0 54504.97
Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce
Alpha-T (mg) 1.04 0 0.12 0.24 1.26
Calcium (mg) 50.25 14.23 5.96 52.92 62.49
Iron (mg) 1.2 0 0.31 0.13 1.76
Magn (mg) 10.05 4.74 32.18 13.23 31.25
Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total
0.26 1.6 0.55 3.32
30.41 46 13.79 106.38
0.69 1.23 0.32 2.26
24.38 30.67 4.6 63.83
3.83 0
49.92 79.48
3.4 0.43
89.62 43.15
0 12.22
13.34 525.17
0 11.73
4.45 352.14
Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast
Potas (mg) 126.63 4.74 426.66 239.48 433.19 78.02 391.88 78.15 740.42
Zinc (mg) 1.06 0 0.18 0.09 2.63 0.58 0.34 0.09 1.49
Sodium (mg) 124.62 14.23 1.19 0 945.93 115.02 46 9.19 1085.09
1256.42 329.27
1.88 0.54
329 597.22
25.03
100.13
Water, Tap Total
4.45 4134.34
0 8.88
13.34 3380.96
10/22/2013 Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Meal Breakfast Breakfast Morning Snack Lunch Lunch Lunch Lunch Quantity 1.01 item(s) 12.01 fluid ounce(s) 1.01 item(s) Wt (g) 77.77 372.31 50.5 Kcal 153.98 167.54 78.28
Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob
1.01 item(s) 5.01 ounce(s) 17.01 fluid ounce(s) 13.01 ounce(s)
168.67 142.03 503.92 368.83
291.8 45.45 0 387.27
Afternoon Snack Dinner
1 item(s)
90
77.4
Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded
14.01 ounce(s)
397.18
329.66
Dinner Dinner
2.01 item(s) 5.01 tablespoon(s)
57.08 75.15
151.84 146.54
Dinner Dinner
9.01 ounce(s) 6.009999999999999 ounce(s) 13.01 fluid ounce(s)
255.43 170.38
58.75 28.96
Juice, Grapefruit, White Total
Dinner
401.68 3130.93
156.66 2074.13
Item Name Omelet, Egg with Ham and Cheese Juice, Orange
Protein (g) 10.74 2.61
Carb (g) 1.99 38.72
Fat (g) 11.26 0.74
Sat Fat (g) 4.4 0.09
Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total
6.35 19.28 0.89 0 17.93
0.57 36.96 11.48 0 68.6
5.36 7.25 0.14 0 5.2
1.65 1.25 0 0 3.35
2.94 12.31
16.83 57.71
1.22 5.88
0.29 2.33
4.97 0.62
29.17 18.08
2.68 8.51
0.48 0.56
7.31 2.1 2.01 90.05
9.27 5.61 36.95 331.93
1 0.51 0.4 50.15
0.16 0.07 0.06 14.69
Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or
Mono Fat (g) 4.29 0.13 2.06 1.82 0 0 1.43
Poly Fat (g) 1.4 0.15 0.71 3.61 0 0 0.15
Trans Fat (g) 0 0 0 0 0 0 0
Chol (mg) 197.54 0 188.37 21.93 0 0 22.13
0.39 2.28
0.44 0.46
0.01 0
0 23.83
Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total 0.68 4.86 1.23 2.02 0 0 0 8.27
0.03 0.02 0.05 18.04
0.42 0.27 0.1 10.97
0 0 0 0.01
0 0 0 462.05
Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total
Omega-6 (g) 1.2 0.11 0.6 3.04 0 0 0.1
Omega-3 (g) 0.11 0.04 0.02 0.38 0 0 0.04
Diet Fiber (g) 0 0.74 0 1.86 1.56 0 0
Sugar (g) 1.97 31.27 0.57 4.5 9.91 0 56.87
0.42 0.42
0.01 0.04
1.8 1.99
5.63 21.37
1.16 1.47
0.07 0.55
4.28 0.9
4.83 13.01
0.07 0.08 0.08 8.74
0.35 0.19 0.02 1.84
5.62 3.58 0.4 22.73
1.07 2.03 36.55 189.59
Water (L) 0.05 0.33 0.04 0.1 0.13 0.5 0.27
Alcohol (g) 0 0 0 0 0 0 0
Thiamin (mg) 0.11 0.34 0.03 0.27 0 0 0.15
Ribo (mg) 0.31 0.11 0.26 0.23 0.03 0 0.73
0.07 0.31
0 0
0.14 0.31
0.05 0.25
0.02 0.05
0 0
0.14 0.04
0.09 0.03
0.23 0.16 0.36 2.63
0 0 0 0
0.2 0.12 0.16 2.01
0.48 0.11 0.08 2.77
Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap
Niacin (mg) 0.6 1.49 0.03 10.11 0.36 0
Vit B6 (mg) 0.12 0.15 0.06 0.27 0 0
Vit B12 (g) 0.74 0 0.56 1.77 0 0
Fol (DFE) (g) 17.11 111.69 22.22 102.89 14.2 0
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total
0.39
0.17
1.92
36.88
1.59 4.4
0.08 0.23
0 0.68
37.8 95.32
2.1 0.33
0.11 0
0 0
17.13 0
1.85 0.53 0.8 24.58
0.5 0.13 0.18 1.99
0 0 0 5.66
495.53 231.72 40.17 1222.66
Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie
Vit C (mg) 0 186.16 0 1.35 48.86 0 2.58
Vit D (ug) (g) 1 0 1.11 0 0 0 0
Vit A (RAE) (g) 108.1 37.23 75.25 23.61 65.33 0 0
Vit A (IU) (IU) 484.28 744.62 262.6 132.57 1316.63 0 221.3
6.12 34.16
0 0
8.1 43.69
168.3 1139.6
0 1.13
0 0
0 12.02
0 233.72
Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total
71.78 6.82 152.64 511.58
0 0 0 2.12
1197.96 742.86 4.02 2318.18
23951.6 14840.15 40.17 43535.53
Alpha-T (mg) 0.61 0.15 0.52 0.66 0.18 0 0
Calcium (mg) 111.21 40.95 25.25 96.14 17.04 15.12 623.32
Iron (mg) 0.95 0.74 0.6 3.09 0.13 0 0.26
Magn (mg) 12.44 40.95 5.05 32.05 11.36 5.04 59.01
0.06 1.11
1.8 55.6
0.47 3.34
33.3 31.77
0.51 0.75
60.51 20.29
1.38 0.68
48.52 5.26
5.19 0.22 0.88 10.86
252.87 56.23 36.15 1412.49
6.92 1.65 0.8 21.01
201.79 23.85 48.2 558.61
Potas (mg) 149.32 744.62
Zinc (mg) 1.2 0.19
Sodium (mg) 508.62 3.72
Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total
63.63 244.57 197.42 5.04 796.67
0.53 0.93 0.1 0 3.02
62.62 791.06 0 15.12 239.74
243 448.81
0.41 2.03
13.5 2140.78
155.27 151.8
1.15 0.14
228.91 717.68
1425.3 420.84 650.73 5697.01
1.35 0.39 0.2 11.64
201.79 13.63 4.02 4941.19
Exchanges Spreadsheet
10/20/2013 Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Meal Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 1.5 cup(s) 2.01 item(s) 1.01 cup(s) 2.01 ounce(s) 1.01 cup(s) Weight 351 g 92.5 g 30.3 g 57 g 145.4 g Vegetable 0 0 0.28 0 0
Juice, Orange
Breakfast
7.01 fluid ounce(s) 18.01 fluid ounce(s) 1.01 cup(s) 2 item(s) 2 ounce(s) 1.01 item(s) 2.01 tablespoon(s) 4.01 ounce(s)
217.3 g
Water, Tap
Breakfast
533.5 g
Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa
Lunch Lunch Lunch Lunch Lunch
196.9 g 60 g 56.7 g 135 g 32.2 g
0 0 0 0 0
Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap
Lunch
113.7 g
Lunch
18.01 fluid ounce(s) 1.01 item(s)
533.5 g
Celery, Stalk
Afternoon Snack Afternoon Snack Afternoon Snack Dinner
40.4 g
0.26
Peanut Butter, Smooth
2.01 tablespoon(s) 10.01 fluid ounce(s) 6.01 ounce(s)
32.2 g
Water, Tap
296.5 g
EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light
170.4 g
Dinner Dinner Dinner Dinner
2.01 cup(s) 2.01 cup(s) 2.01 ounce(s) 3.01 ounce(s)
60.3 g 245.2 g 57 g 85.3 g
0.56 4.02 0 0
Dinner
4.01 tablespoon(s)
62.2 g
Total
5.11
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light
Bread/Starch 3 0 0 0 0 0 0 3.03 2.34 0 0 0 0
Fruit 0 0 0 0.54 0.78 1.31 0 0 0 0 0 0 0
Other Carbohydrate 0 0 0 0 0 0 0 0 0 0 0 0 0
Milk 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 1.33
0 0 0 0
Total
8.37 Meat/Meat Substitute 0 0 0 0 0 0 0 0 0 0 0 0 0
2.63
1.33 Meat-Very Lean 0 0 0 0 0 0 0 0 0 0 0 0 0
0 MilkSkim 0 0 0 0 0 0 0 0 0 0 0 0 0
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched
Fat 0 1 0 0 0 0 0 0 0 0.54 5 0 0
0 0 0 0 0
0 0 0 0 1.4
0 0 0 0 6.99
0 0 0 0 0
0 0 0
0 0 3.17
0 0 0
0 0 0
Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total
0 0 Meat-Medium Fat 0 2.01 0 0 0 0 0 0 0 0 0 0 4.88
3.01 18.12 MilkWhole 0 0 0 0 0 0 0 0 0 0 0 0 0
0 6.99 Meat-High Fat 0 0 0 0 0 0 0 0 0 2.01 0 0 0
0 0 Milk-Low Fat 0.75 0 0 0 0 0 0 0 0 0 0 0 0
Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw
0 0 0 0 0
0 0 0 0 0
0 0 1.89 0 0
0 0 0 0 0
Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total Item Name Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap Celery, Stalk Peanut Butter, Smooth Water, Tap EL POLLO LOCO Chicken, Breast,
0 0 0
0 0 0
0 1.58 2.67
0 0 0
0 6.89 Meat-Lean 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0
0 8.15
0 0.75
0 0 0 0 0
Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light Total 10/21/2013 Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Quantity 2.01 item(s) 16.01 fluid ounce(s) 1.01 item(s) 1.01 item(s) 5.01 ounce(s) 1.01 item(s) 6.009999999999999 ounce(s) 15.01 fluid ounce(s) 15.009999999999998 ounce(s) 10.01 ounce(s) 8.01 ounce(s) Weight 100.5 g 474.3 g 119.2 g 132.3 g 142 g 28.7 g 170.4 g Vegetable 0 0 0 0 0 0 0 0 0 0 0
0 0
Lunch Dinner
459.7 g 425.5 g
0 6.65
Dinner Dinner
283.8 g 227.1 g
0 0
Dinner
8.01 fluid ounce(s)
240.3 g
Dinner
15.01 fluid ounce(s)
444.7 g
0 6.65
Bread/Starch 0 0 0 0 0 0.95 1.62 0 0
Fruit 0 0 1.77 1.04 0 0 0 0 0
Other Carbohydrate 0 0 0 0 1.71 0 0 3.62 0
Milk 0 0 0 0 0 0 0 0 0
0 3.07
0 0
0 0
0 0
0 5.64 Meat/Meat Substitute 0 0 0 0 0 0 0
0 2.81
0 6.33 Meat-Very Lean 0 0 0 0 0 0 0
0 0 MilkSkim 0 0 0 0 0 0 0
Fat 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 Meat-Medium Fat 2.07 0 0 0 0 0 0 0 0
0 0 MilkWhole 0 0 0 0 0 0 0 0 0
0 0 Meat-High Fat 0 0 0 0 0 0 0 0 0
0 0 Milk-Low Fat 0 0 0 0 0 0 0 0 0
0 0
0 0
0 0
0 0
0 2.07
0 0
0 0
0 0
Item Name Eggs, Hard Boiled Water, Tap Banana Orange Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap Total 10/22/2013 Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled
Meat-Lean 0 0 0 0 2.28 0 0 0 0
9.38 0
0 11.66
Meal Breakfast Breakfast Morning Snack Lunch Lunch Lunch Lunch
Quantity 1.01 item(s) 12.01 fluid ounce(s) 1.01 item(s)
Weight 77.8 g 372.3 g 50.5 g
Vegetable 0 0 0
Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein
1.01 item(s) 5.01 ounce(s) 17.01 fluid ounce(s) 13.01 ounce(s)
168.7 g 142 g 503.9 g 368.8 g
0 0 0 0
per 8 ounces) Corn, Yellow, Sweet, On the Cob Afternoon Snack Dinner 1 item(s) 90 g 0
Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded
14.01 ounce(s)
397.2 g
1.58
Dinner Dinner
2.01 item(s) 5.01 tablespoon(s)
57.1 g 75.1 g
0 0
Dinner Dinner
9.01 ounce(s) 6.009999999999999 ounce(s) 13.01 fluid ounce(s)
255.4 g 170.4 g
2.36 1.16
Juice, Grapefruit, White Total Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw
Dinner
401.7 g
0 5.1
Bread/Starch 0 0 0 2.02 0 0 0
Fruit 0 2.25 0 0 0.76 0 0
Other Carbohydrate 0 0 0 0 0 0 3.01
Milk 0 0 0 0 0 0 0
0.97 3.16
0 0
0 0
0 0
1.9 0
0 0
0 1.25
0 0
Lettuce, Romaine, Shredded Juice, Grapefruit, White Total
0 0 8.05 Meat/Meat Substitute 0 0 0 0 0 0 0
0 2.62 5.63
0 0 4.26 Meat-Very Lean 0 0 0 2.02 0 0 0
0 0 0 MilkSkim 0 0 0 0 0 0 1.51
Fat 1.01 0 0 1.01 0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0 0 Meat-Medium Fat 1.01 0
0 0 0 2.02 MilkWhole 0 0
0 0 0 2.02 Meat-High Fat 0 0
0 0 0 1.51 Milk-Low Fat 0 0
Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total Item Name Omelet, Egg with Ham and Cheese Juice, Orange Eggs, Hard Boiled Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Corn, Yellow, Sweet, On the Cob Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned
1.04 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0
0 0
0 0.79
0 0
0 0
0 0
0 0
0 0
0 0 0 2.05 Meat-Lean 0 0 0 0 0 0 0
0 0 0 0
0 0 0 0.79
0 0 0 0
0 0
Roll, Dinner, Whole Wheat Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded Juice, Grapefruit, White Total
0 0
0 0 0 0
** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as exchange values for these cannot be calculated.
Activities Spreadsheet
Energy Balance
10/20/2013 - 10/22/2013 Date 10/20/2013 10/21/2013 10/22/2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: kCal Consumed 3557 2040 2074 7671 kCal Burned 0 0 0 0 Net kCal 3557 2040 2074 7671 kcal 3459 2557 0
Average Net Gain/Loss:
2557
Daily Food Log

10/20/2013 BREAKFAST Oatmeal, Cooked with Milk Eggs, Fried Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange Water, Tap MORNING_SNACK LUNCH Rice, Brown, Long Grain, Cooked Tortilla, Flour Cheese, Cheddar, Shredded Avocado, California Salsa Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Water, Tap AFTERNOON_SNACK Celery, Stalk 1.01 item 6 kCal 1.01 c. 2 item 2 oz. 1.01 item 2.01 T. 4.01 oz. 219 kCal 181 kCal 228 kCal 225 kCal 9 kCal 366 kCal 1.5 c. 2.01 item 1.01 c. 2.01 oz. 1.01 c. 7.01 fl. oz. 18.01 fl. oz. 351 kCal 181 kCal 7 kCal 32 kCal 47 kCal 98 kCal 0 kCal
18.01 fl. oz.
0 kCal
Peanut Butter, Smooth Water, Tap DINNER EL POLLO LOCO Chicken, Breast, Flame Grilled Spinach, Chopped, Raw Carrots Almonds, Honey Roasted, Unblanched Seeds, Sunflower Kernels, Dry Roasted, Salted HIDDEN VALLEY Ranch Dressing, Light EVENING_SNACK Total: 3557 10/21/2013 BREAKFAST Eggs, Hard Boiled Water, Tap Banana Orange MORNING_SNACK LUNCH Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat Potatoes, Sweet, Boiled, Mashed
2.01 T. 10.01 fl. oz.
189 kCal 0 kCal
6.01 oz. 2.01 c. 2.01 c. 2.01 oz. 3.01 oz. 4.01 T.
307 kCal 14 kCal 101 kCal 338 kCal 497 kCal 160 kCal
2.01 item 16.01 fl. oz. 1.01 item 1.01 item
156 kCal 0 kCal 106 kCal 62 kCal
5.01 oz. 1.01 item 6.009999999999999 oz. 15.01 fl. oz.
239 kCal 76 kCal 129 kCal
Drink, Cranberry Apple Juice AFTERNOON_SNACK
290 kCal
DINNER Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Salmon, with Butter, Broiled or Baked Potatoes, Mashed, without Milk and Margarine, Prepared from Granules POWERADE Sports Drink, Mountain Berry Blast Water, Tap EVENING_SNACK Total: 2040 10/22/2013 BREAKFAST Omelet, Egg with Ham and Cheese Juice, Orange MORNING_SNACK Eggs, Hard Boiled LUNCH Sandwich, Tuna Salad with Lettuce Grapefruit Water, Tap Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) AFTERNOON_SNACK Corn, Yellow, Sweet, On the Cob DINNER Pasta, Ravioli, Meat Filled with Tomato or Meat Sauce, Canned Roll, Dinner, Whole Wheat 14.01 oz. 2.01 item 330 kCal 152 kCal 1 item 77 kCal 1.01 item 5.01 oz. 17.01 fl. oz. 13.01 oz. 292 kCal 45 kCal 0 kCal 387 kCal 1.01 item 78 kCal 1.01 item 12.01 fl. oz. 154 kCal 168 kCal 15.009999999999998 oz. 10.01 oz. 8.01 oz. 170 kCal
516 kCal 245 kCal
8.01 fl. oz. 15.01 fl. oz.
50 kCal 0 kCal
Salad Dressing, Thousand Island, Low Calorie Spinach, Chopped, Raw Lettuce, Romaine, Shredded
5.01 T. 9.01 oz. 6.009999999999999 oz. 13.01 fl. oz.
147 kCal 59 kCal 29 kCal
Juice, Grapefruit, White EVENING_SNACK Total: 2074
157 kCal
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Austin Cipres

Carbohydrate Fat, Total Fat Saturated Fat

< 38.4 g Less than 10% of calories

* No recommendation * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended

Intake vs. Goals

No suggestion No suggestion < 300.0 mg

25.24 g 0.02 g 587.04 mg

Item Name Oatmeal, Cooked with Milk Eggs, Fried

Kilocalories 351 kcal 181.22 kcal

Spinach, Chopped, Raw Blueberries Strawberries Juice, Orange

6.97 kcal 32.48 kcal 46.54 kcal 97.79 kcal

218.61 kcal 180.6 kcal 228.5 kcal

1.01 item 2.01 T. 4.01 oz.

8.68 kcal 366.06 kcal

Peanut Butter, Smooth Water, Tap

189.1 kcal 0 kcal

2.01 c. 2.01 c. 2.01 oz. 3.01 oz.

13.87 kcal 100.54 kcal 338.48 kcal 496.63 kcal

160.4 kcal 155.77 kcal

Pulled Pork in Barbecue Sauce Roll, Dinner, Whole Wheat

238.61 kcal 76.3 kcal

Potatoes, Sweet, Boiled, Mashed Drink, Cranberry Apple Juice

129.49 kcal 289.6 kcal

Omelet, Egg with Ham and Cheese

Eggs, Hard Boiled

Sandwich, Tuna Salad with Lettuce

Grapefruit Water, Tap

45.45 kcal 0 kcal

77.4 kcal 329.66 kcal

Salad Dressing, Thousand Island, Low

Lunch Lunch Lunch Lunch Lunch Lunch

196.95 60 56.7 135.02 32.16 113.68

218.61 180.6 228.5 225.48 8.68 366.06

18.01 fluid ounce(s) 1.01 item(s)

Peanut Butter, Smooth

Afternoon Snack Afternoon Snack Dinner

10.01 fluid ounce(s) 6.01 ounce(s)

Dinner Dinner Dinner Dinner

2.01 cup(s) 2.01 cup(s) 2.01 ounce(s) 3.01 ounce(s)

60.3 245.22 56.98 85.33

13.87 100.54 338.48 496.63

1.72 2.28 10.35 16.49

2.19 23.49 15.9 20.54

0.24 0.59 28.43 42.5

0.04 0.09 2.7 4.45

Trans Fat (g) 0 0.04 0 0 0 0 0 0 0 0 0

Chol (mg) 21.06 370.76 0 0 0 0 0 0 0 59.54 0

0.01 0.03 18.46 8.11

0.1 0.29 5.97 28.06

2.26 0.04 0.66

0.02 0.28 5.76 27.97

0.08 0 0.21 0.06

1.33 6.87 7.81 7.68

0.25 11.62 0 2.33

Thiamin (mg) 0.41 0.04 0.02 0.02 0.03 0.2 0 0.19

Ribo (mg) 0.62 0.46 0.06 0.02 0.03 0.07 0 0.05

0.02 0.02 0.1 0.03 0.06

0.3 0.02 0.1 0.01 0.1

0.08 0.21 0.19 0.01 0.24

0.53 0.04 0 0.3 0

0.05 0.16 0.06 0.09

0.11 0.14 0.54 0.21

Niacin (mg) 0.66 0.08 0.22 0.24 0.56 0.87