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Table of Contents
Quality Levels 3 My Nutritional Profile12 Perfect Plan Analysis 14 Super Foods15 Farm to Table..17 My Plate..20 Water21 Fiber22 My Wellness Life23 Bibliography.24 Appendix.25

Quality Levels of Micronutrients

Thiamin o Chief function: Thiamin helps turn carbohydrates into energy. o Result of chronic deficiency: Nerve and brain damage. o Result of toxicity: No risk of dietary toxicity. o Foods high in Thiamin: 1. Pork 2. Milk 3. Eggs 4. Legumes 5. Nuts (NIH) Riboflavin o Chief function: Riboflavin is used by the body for energy metabolism and nerve function. o Result of chronic deficiency: Anemia, cataracts, and night blindness. o Result of toxicity: No risk of dietary toxicity. o Foods high in Riboflavin: 1. Almonds 2. Soy Beans 3. Cheese 4. Wheat 5. Fish (NIH)
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Niacin o Chief function: Niacin is needed for the metabolism of energy and proper digestion. o Result of chronic deficiency: Depression, delayed growth, dizziness, and nausea. o Result of toxicity: Niacin flush and liver impairment. o Foods high in Niacin: 1. Fish 2. Chicken and Turkey 3. Nuts 4. Mushrooms 5. Green Peas (NIH)

B6 o Chief function: The body uses B6 in enzyme reactions for metabolism. B6 also plays a role in infant immune function and brain development. o Result of chronic deficiency: Anemia, itchy rashes, depression, and a weak immune system. o Result of toxicity: Severe nerve damage, skin patches, and heartburn. o Foods high in B6: 1. Poultry 2. Fish 3. Organ Meats 4. Potatoes
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5. Non-Citrus Fruit (NIH) B12 o Chief function: The body uses B12 in order to keep the bodys blood cells and nerves healthy. Vitamin B12 also plays a role in the creation of DNA. o Result of chronic deficiency: Tiredness, weakness, depression, megaloblastic anemia, and nerve damage. o Result of toxicity: B12 has no risk of toxicity. o Foods high in B12: 1. Beef 2. Clams 3. Fish 4. Eggs 5. Milk (NIH) Folate o Chief function: Folate is used to make DNA and is necessary to divide cells. o Result of chronic deficiency: Megaloblastic anemia and open sores in the mouth. o Result of toxicity: Hides B12 deficiency and increases risk of colorectal cancer. o Foods high in Folate: 1. Vegetables 2. Fruits 3. Grains 4. Beans
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5. Nuts (NIH) Vitamin C o Chief function: Vitamin C acts as an anti-oxidant, protecting cells from damage by free radicals. o Result of chronic deficiency: Scurvy, which is fatal if not treated. o Result of toxicity: Diarrhea, nausea, and stomach cramps. o Foods high in Vitamin C: 1. Citrus Fruits 2. Red and Green Peppers 3. Broccoli 4. Potatoes 5. Tomatoes (NIH) Vitamin D o Chief function: Vitamin D is primarily used by the body to absorb Calcium for the bones. o Result of chronic deficiency: Rickets and osteomalacia. o Result of toxicity: Nausea, vomiting, weakness, damage to the kidneys. o Foods high in Vitamin D: 1. Fatty Fish 2. Mushrooms 3. Fortified Cereal 4. Milk
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5. Egg Yolk (NIH) Vitamin A o Chief function: Vitamin A is crucial for normal vision, a healthy immune system, and reproduction. o Result of chronic deficiency: Xerophthalmia which, left untreated, leads to blindness. o Result of toxicity: Dizziness, nausea, coma, headaches, and death. o Foods high in Vitamin A: 1. Beef Liver 2. Green Leafy Vegetables 3. Fruits 4. Dairy Products 5. Fortified Cereals (NIH) Vitamin E o Chief function: Vitamin E is an anti-oxidant which protects cells from free radicals. The body also uses Vitamin E to fight off bacteria and viruses. o Result of chronic deficiency: Nerve and muscle damage. o Result of toxicity: Increases the risk of bleeding. o Foods high in Vitamin E: 1. Vegetable Oils 2. Nuts 3. Green Vegetables
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4. Seeds 5. Fortified Cereals(NIH) Calcium o Chief function: Almost all calcium is stored in the bones and teeth where it supports structure and hardness. o Result of chronic deficiency: Osteopenia, osteoporosis, and bone fractures. o Result of toxicity: Constipation and kidney stones. o Foods high in Calcium: 1. Milk 2. Yogurt 3. Cheese 4. Fish with soft bones 5. Kale or Broccoli (NIH) Iron o Chief function: Iron is a crucial component of protein and regulator of cell growth. o Result of chronic deficiency: Iron deficiency anemia. o Result of toxicity: Death. o Foods high in Iron: 1. Red Meats 2. Fish 3. Poultry
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4. Beans 5. Lentils (NIH) Magnesium o Chief function: Magnesium is a cofactor in many enzyme reactions. o Result of chronic deficiency: Hypocalcemia or hypokalemia. o Result of toxicity: Hypotension, retention of urine, difficulty breathing, and cardiac arrest. o Foods high in Magnesium: 1. Green leafy vegetable 2. Whole grains 3. Legumes 4. Nuts 5. Seeds (NIH) Potassium o Chief function: Potassium helps to ensure normal blood pressure. o Result of chronic deficiency: Hypertension, heart failure, and depression. o Result of toxicity: No risk of dietary toxicity. o Foods high in Potassium: 1. Lima Beans 2. Potatoes 3. Yams 4. Soy Beans
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5. Swiss Chard(NIH) Zinc o Chief function: The body uses zinc as a building block for proteins and DNA. Zinc is also used to fight viruses and bacteria. o Result of chronic deficiency: Hair loss, diarrhea, and skin or eye sores. o Result of toxicity: Nausea, vomiting, loss of appetite, headaches, and stomach cramps. o Foods high in Zinc: 1. Oysters 2. Red Meat 3. Seafood 4. Beans 5. Nuts (NIH) Sodium o Chief function: The body uses sodium to regulate the balance of water in the cells. o Result of chronic deficiency: Hallucinations, seizures, and depression. o Result of toxicity: Heart failure, seizures, cognitive dysfunction, and edema. o Foods high in Sodium: 1. Table salt 2. Soy sauce 3. Cheese
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4. Snack foods 5. Salami (NIH)

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My Nutrition Profile
My Top 3 Foods for Kcals were: 1. Pancakes with butter and syrup (3788) 2. Macaroni and cheese (780) 3. Jack in the Box Ultimate Breakfast Sandwich (570) My Top 3 Foods for Saturated Fat were: 1. Macaroni and cheese (15.7) 2. Pancakes with butter and syrup (12.93) 3. Jack in the Box Ultimate Breakfast Sandwich (10) My Top 3 Foods for n-3 were: 1. Macaroni and cheese (0.65) 2. Bean and cheese burrito (0.31) 3. Pancakes with butter and syrup (0.26) My Top 3 Foods for Fiber were: 1. Scalloped Potatoes (5.42) 2. Hashbrowns (4) 3. Jack in the Box Tacos (4) My Top 3 Foods for Sugar were: 1. Pancakes with butter and syrup (698.94)

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2. Sprite (48.49) 3. Lucky Charms (29.33) My Top 3 Foods for Sodium were: 1. Jack in the Box Ultimate Breakfast Sandwich (1700) 2. Macaroni and cheese (1568) 3. Pancakes with syrup and butter (1254.4)

(See Appendix A)

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Perfect Plan Analysis

I had to drastically change my diet from my WB1 for my WB4. Nothing was reused from the first three days of diet tracking except for water. To actually achieve the nutritional standard shown in WB4 I would have to adjust very many things in my life. I would have to start purchasing foods that actually supported the meal plan, and then eat those foods accordingly to what would be a healthy combination for the day. I would also have to change my physical activity in order to maintain my bodys nutrition. The first three days that I tracked my diet I was shown that I had many deficiencies in my diet. From my WB1 to my WB4 I overcame a deficiency in Water, Fiber, n-6, n-3, Vitamin C, Vitamin D, Magnesium, and Potassium.

(See Appendix B)

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Super Foods
Flax Seeds: Used twice and were considered good sources of CHO, thiamin, and

magnesium. Flax seeds are also an excellent source of n-3 which is why I included them in my super-foods list. Blueberries: Only used once but are considered good sources of CHO and vitamin C. I used blueberries because they are one of my favorite foods and I knew they would hold nutritious value. Cashews: Were used once, but had to be included because they are my favorite type of nut. They are an excellent source of protein, iron, and n-6, and a good source of CHO, thiamin, riboflavin, B6, and folate. Green Beans: Also used once, because I know them to be held in high regards to nutrition. Green beans turned out to be a good source in fiber, riboflavin, folate, and vitamin C. Oranges: Appeared once in my 3-day, and was shown to only be an excellent source of vitamin C. Avocados: Got to be used once as one of my super-foods. Avocados are an excellent source of fiber, B6, and folate. They are also a good source of n-6, n-3, riboflavin, niacin, and vitamin C. Kale: Was used once because Im aware that it is a good source of vitamin A and an excellent source of iron. Almonds: Were included once and proved to be a good source of CHO, thiamin, and folate as well as an excellent source of protein, fiber, niacin, and riboflavin.
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Apples: were used once and provided a good source of CHO, fiber, and vitamin C. Mangos: are my favorite super-food and were used once in my meal plan. They were

shown to be CHO, B6, and vitamin A along with being an excellent source of folate and vitamin C.

(See Appendix B)

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Farm to Table
Mangos are a very delicious super-food often referred to as the King of Fruit. They have a very unique flavor and hold very high nutritional value. This fruit is a good source of Vitamin C, Vitamin A, and Fiber (Natures Pride). There are countless varieties of mangos, the most well-known being Ataulfo, Haden, Francis, Kent, Keitt, and Tommy Atkins. Mangos are a tropical growing crop indigenous to India, Pakistan, Bangladesh, and Southeast Asia (Natures Pride). In the United States, we import the majority of our storebought mangos from Mexico (Natures Pride). Although most of our mango fruits are delivered from our neighboring country and Florida, we are still able to produce them here locally in California. Home growers also have the capability to produce a thriving plant almost anywhere in Southern California. There are advantages and disadvantages to obtaining non-imported mangos. A disadvantage would be that locally grown mangos tend to be slightly more expensive than the ones that are imported from Mexico (Natures Pride). Local prices for mangos go for around $2.39 each mango. In the favor of homegrown, the USDA requires that mangos crossing the border go through a process to rid of the fruit of any fruit fly larvae (Natures Pride). Unfortunately, for this process the mangos must be picked before they are tree-ripened whereas a Californian grown mango would have the opportunity to be picked ripe. An interesting fact about mangos is that you dont determine whether or not they are ripe by their color (Natures Pride). A ripened mangos skin will be slightly wrinkled and soft to the touch. Each mango variety has its own characteristics. For example, Tommy Atkins mangos are a very fibrous and stringy fruit while an Ataulfo mango will have almost no fibers inside
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whatsoever. Another good example of differentiations between mangos is the shape of the fruit. A Francis mango will have a very oblong almost J shape in contrast to the very oval or round shape of a Haden mango. These are among other distinguishing features including taste, color, texture, and harvesting season. Mangos truly make a great snack choice or overall choice to add to your food. Coming in at just over 100 calories, mangos are nearly fat-free and contain many vitamins. Each single mango fills the average persons Vitamin C intake by 97%. Mangos are also high in Fiber, packing 4g a fruit. Additionally, mangos are a great source of Vitamin A, Vitamin E, Vitamin B6, Copper, and Potassium. King of Fruit is a fitting name for mangos just from the rich flavor they possess along with holding very nutritious attributes. There are many recipes to incorporate mangos into everything from desserts to everyday smoothies. Shown by all the things listed, mangos prove to be a great choice to anyone looking for a new, tasty super-food.

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(See Appendix C)

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My Plate
For Grains: o My goal was 6 oz. o I actually got 5 oz. o This was 82.6% of my goal. For Vegetables: o My goal was 2.5 cups. o I actually got 2.3 cups. o This was 90.6% of my goal. For Fruits: o My goal was 2 cups. o I actually got 2.2 cups. o This was 109.7% of my goal. For Dairy: o My goal was 3 cups. o I actually got 3 cups. o This was 98.9% of my goal. For protein: o My goal was 5.5 oz. o I actually got 8.9 oz. o This was 162.2% of my goal.

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Water
Water is essential to life, yet it seems most of us drink more juice sodas than we do water. In my own personal experience, I drank soda regularly with each of my meals excluding breakfast and only had a couple glasses of water scattered throughout the day. I was not concerned with my nutrition or health and this reflected that. Water truly does contain a large impact on an individuals health. It isnt that water contains some secret hidden formula, but that it is the best way to rehydrate your body and also holds no calories. If you consider how often people replace water with a beverage of their choice it is easy to see the correlation between weight loss and water consumption. According to the CDC, people are commonly unaware as to how significant the calories in their drinks are in counting towards their daily caloric intake (CDC). My opinion is that there is definitely a need to replace more of the commonly chosen drinks with water, but the entire days fluid intake doesnt have to be water. There are many options that can be calorically lessened by not adding sugar, or by choosing to use non-fat milk instead of what we may usually use. Choosing a smaller size can also be a good decision in regards to the healthiness of a beverage.

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Fiber
I am guilty of not having enough fiber in my diet as shown by my WB1. This is due to my lack of nutritious diet and neglect in my choosing of foods. Unfortunately for me, fiber plays a big role in the bodys wellbeing. Fiber aids digestion, can help constipation, and is a key factor in weight management. There are two kinds of fiber, insoluble and soluble. Insoluble fiber adds bulk to the stool and increases the speed of digestion (National Library of Medicine). Soluble fiber lowers cholesterol and decreases the speed of digestion (National Library of Medicine). Either way you go, fiber has positive effects including the feeling of becoming full faster. This is why fiber is so important when it comes to losing weight. Foods high in fiber allow the stomach to know that its done eating sooner so that less food is ingested. Empty K/cal snacks generally are very low in fiber which can explain why people seem to be able to eat them endlessly.

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My Wellness Life
I am 58 and weigh approximately 130 pounds. I work about 12 hours a week at a desk for a tutoring facility. I eat fairly poorly and exercise close-to-nothing outside of daily activities. I come from a family that is also very unconscious about their health. The big scare factors in my family tree are diabetes and heart conditions. Both my grandmothers have been diagnosed with diabetes, and two of my uncles have diabetes. Sadly, I am the only one of 4 children who were not born with long QT syndrome, a heart disorder that makes it hard for the heart to recharge after each beat. When I was a toddler, my brother went into cardiac arrest and died because a doctor had mistakenly told him he no longer needed his medication. This is my sole motivation to become healthier because although I dont have long QT, I am at risk for heart disease due to my eating. I think this class has helped me understand more clearly the need for nutrition and the basis for how to start a more nutritious life. Wellness is a newly found priority for me because I want to be able to live a long life without suffering from a crippling disease or wishing when Im older that I wouldve been more health conscious when I was younger. I dont have a formulated plan but I am making better choices such as drinking more water, cutting down on snacks, and becoming slightly more active throughout my day.

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Bibliography
Fiber: MedlinePlus Medical Encyclopedia. (n.d.). U.S NIH. Retrieved November 15, 2013, from http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm Mango information. (n.d.). Natures Pride. Retrieved November 15, 2013, from http://www.naturespride.eu/our-products/product-detail/mango/ Nutrient Recommendations: Dietary Reference Intakes (DRI). (n.d.). Nutrient Recommendations : Dietary Reference Intakes (DRI). Retrieved November 15, 2013, from http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx Rethink Your Drink. (2011, August 17). Centers for Disease Control and Prevention. Retrieved November 15, 2013, from http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

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Appendix Appendix A

DRI Report
Profile Active Profile: Aaron Carlson Height: 5 ft. 8 inches Weight: 130 lbs. Age: 18 years BMI: 19.8 Gender: Male Pregnancy: Not Pregnant Activity Level: Sedentary Smoker: no Strict Vegetarian/Vegan: no Nutrient DRI Energy Kilocalories 1819.0 kcal Protein 50.12 g Daily requirement based on grams per kilogram of body weight Carbohydrate 295.59 - 204.64 g 45%-65% of kilocalories Fat, Total 70.74 - 40.42 g No recommendation Fat Saturated Fat < 20.2 g Less than 10% of calories Monounsaturated Fat * No recommendation Nutrient DRI Polyunsaturated Fat * No recommendation Trans Fatty Acid * No recommendation Cholesterol < 300.0 mg Less than 300.0 mg recommended Essential Fatty Acids Omega-6 Linoleic 16.00 g Omega-3 Linolenic 1.60 g Carbohydrates Dietary Fiber, Total 38.0 g Sugar, Total * No recommendation Other Water 3.30 L Alcohol * No recommendation Vitamins Thiamin 1.20 mg Riboflavin 1.30 mg Niacin 16.00 mg Vitamin B6 1.30 mg Vitamin B12 2.40 g Folate (DFE) 400.00 g Vitamin C 75.00 mg Vitamin D (ug) 15.00 g DRI Adequate Intake Vitamin A (RAE) 900.00 g

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Vitamin A (IU) 3000.00 IU Alpha-Tocopherol 15.00 mg Minerals Calcium 1300.00 mg DRI Adequate Intake Nutrient DRI Iron 11.00 mg Magnesium 410.00 mg Potassium 4700.00 mg DRI Adequate Intake Zinc 11.00 mg Sodium 1500.00 mg DRI Adequate Intake

Macronutrient Ranges
10/15/2013 - 10/15/2013 Recommended Yours Carbs 45%-65% 819-1182 kCal 49% 1211 kCal Protein 10%-35% 182-637 kCal 14% 335 kCal Fats 20%-35% 364-637 kCal 38% 938 kCal Alcohol 0% 0 kCal 0% 0 kCal

Fat Breakdown
10/15/2013 - 10/15/2013 Carbs Protein Fat Alcohol 0.0 100 200 300 400 500 600 700 800 900 1.0k 1.1k 1.2k Calories Actual Recommended
0%

|
25%

|
50%

|
75%

|
100%

Source of Fat | Monounsaturated Fat 5% Polyunsaturated Fat 2% Saturated Fat 13%

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Trans Fatty Acid 2% Unspecified 16% * Transfat data is not yet reported by all sources and therefore may be under-represented.

Intake vs. Goals

10/15/2013 - 10/15/2013
0%

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25%

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50%

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75%

|
100%

! Nutrient DRI Intake | Energy Kilocalories 1819.0 kcal 2468.55 kcal 136% Protein 50.12 g 83.76 g 167% Carbohydrate 295.59 204.64 g 302.69 g Fat, Total 70.74 - 40.42 g 104.27 g Fat Saturated Fat < 20.2 g 34.99 g 173% Monounsaturated Fat * 12.95 g Polyunsaturated Fat * 5.82 g Trans Fatty Acid * 6 g Cholesterol < 300.0 mg 535.29 mg 178%
148% 102% 147% 0%

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25%

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50%

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75%

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100%

! Nutrient DRI Intake | Essential Fatty Acids Omega-6 Linoleic 16.00 g 5.09 g 32% Omega-3 Linolenic 1.60 g 0.65 g 41% Carbohydrates Dietary Fiber, Total 38.0 g 13.87 g 36% Sugar, Total * 107.72 g Other Water 3.30 L 1.36 L 41%

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Alcohol * 0 g Vitamins Thiamin 1.20 mg 1.55 mg 129% Riboflavin 1.30 mg 2.09 mg 161% Niacin 16.00 mg 17.82 mg 111% Vitamin B6 1.30 mg 1.52 mg 117% Vitamin B12 2.40 g 5.14 g 214% Folate (DFE) 400.00 g 1104.45 g 276% Vitamin C 75.00 mg 21.84 mg 29% Vitamin D (ug) 15.00 g 3.22 g 21% Vitamin A (RAE) 900.00 g 789.01 g 88% Vitamin A (IU) 3000.00 IU 3708.54 IU 124% Alpha-Tocopherol 15.00 mg 1.64 mg 11% Minerals Calcium 1300.00 mg 1274.23 mg 98% Iron 11.00 mg 20.41 mg 186% Magnesium 410.00 mg 117.69 mg 29%
0%

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25%

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50%

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75%

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100%

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0%

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25%

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50%

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75%

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100%

! Nutrient DRI Intake | Potassium 4700.00 mg 1620.55 mg 34% Zinc 11.00 mg 14.53 mg 132% Sodium 1500.00 mg 4788.32 mg 319%

Source Analysis
10/15/2013 - 10/15/2013 Kilocalories Item Name Amount Kilocalories Skipped 1 g 0 kcal 0% GENERAL MILLS LUCKY CHARMS Cereal 2 c. 293.33 kcal 12% Milk, Low Fat, 1% 1.5 fl. oz. 19.22 kcal 1% Macaroni and Cheese, Prepared 2 c. 780 kcal 32% Water, Tap 12 fl. oz. 0 kcal 0%

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JACK IN THE BOX Tacos, 2 1 svg. 360 kcal 15% SPRITE Soda 18 fl. oz. 216 kcal 9% JACK IN THE BOX Ultimate Breakfast Sandwich 1 item 570 kcal 23% JACK IN THE BOX Hash Brown Sticks 1 svg. 230 kcal 9% Water, Tap 8 fl. oz. 0 kcal 0% * 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
10/15/2013 - 10/15/2013 Goal * Actual % Goal Grains 6 oz. eq. tips 9.8 oz. eq. 163 % Vegetables 2.5 cup eq. tips 0.3 cup eq. 12.9 % Fruits 2 cup eq. tips 0 cup eq. 0 % Dairy 3 cup eq. tips 2.9 cup eq. 96.7 % Protein Foods 5.5 oz. eq. tips 3.9 oz. eq. 70.6 % Empty Calories 267 kcal tips 1164.8 kcal 436.3 % Your results are based on a 1819 calorie pattern. Make Half Your Grains Whole! Aim for at least 3 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 6 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.

Intake Spreadsheet
Item Name Meal Quantity Wt (g) Kcal Skipped Breakfast 1 gram(s) 1 0 GENERAL MILLS LUCKY CHARMS Cereal Lunch 2 cup(s) 72 293.33 Milk, Low Fat, 1% Lunch 1.5 fluid ounce(s) 45.75 19.21 Total 2120.25 0 Item Name Meal Quantity Wt (g) Kcal Total 2120.25 0 Macaroni and Cheese, Prepared Afternoon Snack 2 cup(s) 400 780 Water, Tap Afternoon Snack 12 fluid ounce(s) 355.5 0 JACK IN THE BOX Tacos, 2 Dinner 1 serving(s) 147 360 SPRITE Soda Dinner 18 fluid ounce(s) 540 216 JACK IN THE BOX Ultimate Breakfast Sandwich Dinner 1 item(s) 249 570 JACK IN THE BOX Hash Brown Sticks Dinner 1 serving(s) 73 230 Water, Tap Evening Snack 8 fluid ounce(s) 237 0

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Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g) Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 5.33 58.67 2.67 0 Milk, Low Fat, 1% 1.54 2.28 0.44 0.29 Macaroni and Cheese, Prepared 29.88 81.24 37.16 15.7 Water, Tap 0 0 0 0 JACK IN THE BOX Tacos, 2 11 33 21 5 SPRITE Soda 0 58.5 0 0 JACK IN THE BOX Ultimate Breakfast Sandwich 34 49 27 10 JACK IN THE BOX Hash Brown Sticks 2 20 16 4 Water, Tap 0 0 0 0 Total 83.76 302.69 104.27 34.99 Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 0 0 0 0 Total 12.95 5.82 6 535.29 Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) Total 12.95 5.82 6 535.29 Milk, Low Fat, 1% 0.13 0.02 0 2.29 Macaroni and Cheese, Prepared 12.82 5.81 0 68 Water, Tap 0 0 0 0 JACK IN THE BOX Tacos, 2 0 0 0.5 20 SPRITE Soda 0 0 0 0 JACK IN THE BOX Ultimate Breakfast Sandwich 0 0 1 445 JACK IN THE BOX Hash Brown Sticks 0 0 4.5 0 Water, Tap 0 0 0 0 Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g) Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 0 0 2.67 29.33 Milk, Low Fat, 1% 0.01 0 0 2.38 Macaroni and Cheese, Prepared 5.08 0.65 3.2 14.52 Water, Tap 0 0 0 0 JACK IN THE BOX Tacos, 2 0 0 4 5 SPRITE Soda 0 0 0 48.49 JACK IN THE BOX Ultimate Breakfast Sandwich 0028 JACK IN THE BOX Hash Brown Sticks 0 0 2 0 Water, Tap 0 0 0 0 Total 5.09 0.65 13.87 107.72 Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg) Skipped 0 0 0 0 Total 1.36 0 1.55 2.09 Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg) Total 1.36 0 1.55 2.09 GENERAL MILLS LUCKY CHARMS Cereal 0 0 1 1.13

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Milk, Low Fat, 1% 0.04 0 0.01 0.08 Macaroni and Cheese, Prepared 0.24 0 0.54 0.87 Water, Tap 0.36 0 0 0 JACK IN THE BOX Tacos, 2 0 0 0 0 SPRITE Soda 0.48 0 0 0 JACK IN THE BOX Ultimate Breakfast Sandwich 0000 JACK IN THE BOX Hash Brown Sticks 0 0 0 0 Water, Tap 0.24 0 0 0 Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g) Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 13.33 1.33 4 902.16 Milk, Low Fat, 1% 0.04 0.02 0.22 2.29 Macaroni and Cheese, Prepared 4.36 0.17 0.92 200 Water, Tap 0 0 0 0 JACK IN THE BOX Tacos, 2 0 0 0 0 SPRITE Soda 0.08 0 0 0 JACK IN THE BOX Ultimate Breakfast Sandwich 0000 JACK IN THE BOX Hash Brown Sticks 0 0 0 0 Water, Tap 0 0 0 0 Total 17.82 1.52 5.14 1104.45 Item Name Vit C (mg) Vit D (ug) (g) Vit A (RAE) (g) Vit A (IU) (IU) Item Name Vit C (mg) Vit D (ug) (g) Vit A (RAE) (g) Vit A (IU) (IU) Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 16 2.67 402.48 1333.33 Milk, Low Fat, 1% 0 0.55 26.54 89.67 Macaroni and Cheese, Prepared 0 0 360 1556.04 Water, Tap 0 0 0 0 JACK IN THE BOX Tacos, 2 0 0 0 0 SPRITE Soda 0 0 0 0 JACK IN THE BOX Ultimate Breakfast

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Sandwich 5.84 0 0 729.49 JACK IN THE BOX Hash Brown Sticks 0 0 0 0 Water, Tap 0 0 0 0 Total 21.84 3.22 789.01 3708.54 Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg) Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 0.19 266.67 12 21.33 Milk, Low Fat, 1% 0 57.19 0.01 5.03 Macaroni and Cheese, Prepared 1.44 620 4.12 80 Water, Tap 0 10.66 0 3.55 JACK IN THE BOX Tacos, 2 0 0 0 0 SPRITE Soda 0 10.8 0.59 5.4 JACK IN THE BOX Ultimate Breakfast Sandwich 0 291.8 3.5 0 JACK IN THE BOX Hash Brown Sticks 0 10 0.18 0 Water, Tap 0 7.11 0 2.37 Total 1.64 1274.23 20.41 117.69 Item Name Potas (mg) Zinc (mg) Sodium (mg) Skipped 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 120 10 506.67 Milk, Low Fat, 1% 68.63 0.19 20.13 Macaroni and Cheese, Prepared 516 4.12 1568 Water, Tap 3.55 0 10.66 JACK IN THE BOX Tacos, 2 380 0 540 SPRITE Soda 0 0.22 105.75 JACK IN THE BOX Ultimate Breakfast Sandwich 370 0 1700 JACK IN THE BOX Hash Brown Sticks 160 0 330 Water, Tap 2.37 0 7.11 Total 1620.55 14.53 4788.32

Exchanges Spreadsheet
Item Name Meal Quantity Weight Vegetable Skipped Breakfast 1 gram(s) 1 g 0 GENERAL MILLS LUCKY CHARMS Cereal Lunch 2 cup(s) 72 g 0 Milk, Low Fat, 1% Lunch 1.5 fluid ounce(s) 45.8 g 0 Macaroni and Cheese, Prepared Afternoon Snack 2 cup(s) 400 g 0 Water, Tap Afternoon Snack 12 fluid ounce(s) 355.5 g 0 JACK IN THE BOX Tacos, 2 Dinner 1 serving(s) 147 g 0 SPRITE Soda Dinner 18 fluid ounce(s) 540 g 0 Total 0 Item Name Meal Quantity Weight Vegetable Total 0 JACK IN THE BOX Ultimate Breakfast Sandwich

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Dinner 1 item(s) 249 g 0 JACK IN THE BOX Hash Brown Sticks Dinner 1 serving(s) 73 g 0 Water, Tap Evening Snack 8 fluid ounce(s) 237 g 0 Item Name Bread/Starch Fruit Other Carbohydrate Milk Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 4000 Milk, Low Fat, 1% 0 0 0 0 Macaroni and Cheese, Prepared 5.4 0 0 0 Water, Tap 0 0 0 0 JACK IN THE BOX Tacos, 2 0 0 2 0 SPRITE Soda 0 0 2.7 0 JACK IN THE BOX Ultimate Breakfast Sandwich 3000 JACK IN THE BOX Hash Brown Sticks 1.5 0 0 0 Water, Tap 0 0 0 0 Total 13.9 0 4.7 0 Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 0000 Milk, Low Fat, 1% 0 0 0 0.21 Macaroni and Cheese, Prepared 0 4.48 0 0 Water, Tap 0 0 0 0 Total 0 10.98 0 0.21 Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim Total 0 10.98 0 0.21 JACK IN THE BOX Tacos, 2 0 1.5 0 0 SPRITE Soda 0 0 0 0 JACK IN THE BOX Ultimate Breakfast Sandwich 0200 JACK IN THE BOX Hash Brown Sticks 0 3 0 0 Water, Tap 0 0 0 0 Item Name Meat-Medium Fat Milk-Whole Meat-High Fat

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Milk-Low Fat Skipped 0 0 0 0 GENERAL MILLS LUCKY CHARMS Cereal 0000 Milk, Low Fat, 1% 0 0 0 0 Macaroni and Cheese, Prepared 2.06 0 0 0 Water, Tap 0 0 0 0 JACK IN THE BOX Tacos, 2 0 0 1.5 0 SPRITE Soda 0 0 0 0 JACK IN THE BOX Ultimate Breakfast Sandwich 3.5 0 0 0 JACK IN THE BOX Hash Brown Sticks 0 0 0 0 Water, Tap 0 0 0 0 Total 5.56 0 1.5 0 Item Name Meat-Lean Skipped 0 GENERAL MILLS LUCKY CHARMS Cereal 0 Milk, Low Fat, 1% 0 Total 0 Item Name Meat-Lean Total 0 Macaroni and Cheese, Prepared 0 Water, Tap 0 JACK IN THE BOX Tacos, 2 0 SPRITE Soda 0 JACK IN THE BOX Ultimate Breakfast Sandwich 0 JACK IN THE BOX Hash Brown Sticks 0 Water, Tap 0

Activities Spreadsheet Energy Balance

10/15/2013 - 10/15/2013 Date kCal Consumed kCal Burned Net kCal 10/15/2013 2469 0 2469 Total: 2469 0 2469 Daily Caloric Summary kcal Recommended: 1819 Average Intake: 2469 Average Expenditure: 0 Daily Caloric Summary kcal Average Net Gain/Loss: 2469

Daily Food Log

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BREAKFAST Skipped 1 g 0 kCal MORNING_SNACK LUNCH GENERAL MILLS LUCKY CHARMS Cereal 2 c. 293 kCal Milk, Low Fat, 1% 1.5 fl. oz. 19 kCal AFTERNOON_SNACK Macaroni and Cheese, Prepared 2 c. 780 kCal Water, Tap 12 fl. oz. 0 kCal DINNER JACK IN THE BOX Tacos, 2 1 svg. 360 kCal SPRITE Soda 18 fl. oz. 216 kCal JACK IN THE BOX Ultimate Breakfast Sandwich 1 item 570 kCal JACK IN THE BOX Hash Brown Sticks 1 svg. 230 kCal EVENING_SNACK Water, Tap 8 fl. oz. 0 kCal Total: 2469

Daily Activity Log

You have not recorded any activity entries for this day.

Appendix B

DRI Report
Profile Active Profile: Aaron Carlson Height: 5 ft. 8 inches Weight: 130 lbs. Age: 18 years BMI: 19.8 Gender: Male Pregnancy: Not Pregnant Activity Level: Sedentary Smoker: no Strict Vegetarian/Vegan: no Nutrient DRI Energy Kilocalories 1819.0 kcal Protein 50.12 g Daily requirement based on grams per kilogram of body weight Carbohydrate 295.59 - 204.64 g 45%-65% of kilocalories Fat, Total 70.74 - 40.42 g No recommendation Fat Saturated Fat < 20.2 g Less than 10% of calories Monounsaturated Fat * No recommendation Nutrient DRI Polyunsaturated Fat * No recommendation Trans Fatty Acid * No recommendation Cholesterol < 300.0 mg Less than 300.0 mg recommended

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Essential Fatty Acids Omega-6 Linoleic 16.00 g Omega-3 Linolenic 1.60 g Carbohydrates Dietary Fiber, Total 38.0 g Sugar, Total * No recommendation Other Water 3.30 L Alcohol * No recommendation Vitamins Thiamin 1.20 mg Riboflavin 1.30 mg Niacin 16.00 mg Vitamin B6 1.30 mg Vitamin B12 2.40 g Folate (DFE) 400.00 g Vitamin C 75.00 mg Vitamin D (ug) 15.00 g DRI Adequate Intake Vitamin A (RAE) 900.00 g Vitamin A (IU) 3000.00 IU Alpha-Tocopherol 15.00 mg Minerals Calcium 1300.00 mg DRI Adequate Intake Nutrient DRI Iron 11.00 mg Magnesium 410.00 mg Potassium 4700.00 mg DRI Adequate Intake Zinc 11.00 mg Sodium 1500.00 mg DRI Adequate Intake

Macronutrient Ranges
10/20/2013 - 10/22/2013 Recommended Yours Carbs 45%-65% 819-1182 kCal 48% 955 kCal Protein 10%-35% 182-637 kCal 18% 348 kCal Fats 20%-35% 364-637 kCal 38% 748 kCal Alcohol 0% 0 kCal 0% 0 kCal

Fat Breakdown
10/20/2013 - 10/22/2013 Carbs Protein Fat Alcohol 0.0 100 200 300 400 500 600 700 800 900

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Calories Actual Recommended

0%

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100%

Source of Fat | Monounsaturated Fat 18% Polyunsaturated Fat 8% Saturated Fat 9% Trans Fatty Acid 0% Unspecified 3% * Transfat data is not yet reported by all sources and therefore may be under-represented.

Intake vs. Goals

10/20/2013 - 10/22/2013
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! Nutrient DRI Intake | Energy Kilocalories 1819.0 kcal 1987.02 kcal 109% Protein 50.12 g 86.96 g 174% Carbohydrate 295.59 204.64 g 238.68 g Fat, Total 70.74 - 40.42 g 83.09 g Fat Saturated Fat < 20.2 g 18.85 g 93% Monounsaturated Fat * 40.38 g Polyunsaturated Fat * 17.53 g Trans Fatty Acid * 0 g Cholesterol < 300.0 mg 259.98 mg 87%
117% 81% 117% 0%

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25%

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50%

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75%

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100%

! Nutrient DRI Intake | Essential Fatty Acids Omega-6 Linoleic 16.00 g 13.47 g 84% Omega-3 Linolenic 1.60 g 2.1 g 131% Carbohydrates Dietary Fiber, Total 38.0 g 33.52 g 88% Sugar, Total * 96.19 g Other Water 3.30 L 2.65 L 80% Alcohol * 0 g Vitamins Thiamin 1.20 mg 1.22 mg 102% Riboflavin 1.30 mg 2.6 mg 200% Niacin 16.00 mg 19.21 mg 120% Vitamin B6 1.30 mg 1.59 mg 122% Vitamin B12 2.40 g 5.28 g 220% Folate (DFE) 400.00 g 553.76 g 138% Vitamin C 75.00 mg 206.33 mg 275% Vitamin D (ug) 15.00 g 18.24 g 122% Vitamin A (RAE) 900.00 g 2486.51 g 276% Vitamin A (IU) 3000.00 IU 19922.96 IU 664% Alpha-Tocopherol 15.00 mg 4.68 mg 31% Minerals Calcium 1300.00 mg 1197.24 mg 92% Iron 11.00 mg 13.16 mg 120% Magnesium 410.00 mg 478.88 mg 117%
0%

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! Nutrient DRI Intake | Potassium 4700.00 mg 3513.52 mg 75%

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Zinc 11.00 mg 9.93 mg 90% Sodium 1500.00 mg 2302.6 mg 154%

Source Analysis
10/20/2013 - 10/22/2013 Kilocalories Item Name Amount Kilocalories KELLOGG'S RAISIN BRAN Cereal 2 c. 380 kcal 6% Milk, Low Fat, 1% 1 c. 102.48 kcal 2% Blueberries 1 c. 82.65 kcal 1% Water, Tap 12 fl. oz. 0 kcal 0% V8 100% Juice, Vegetable 8 fl. oz. 50 kcal 1% Sandwich, Ham and Cheese 1 item 351.86 kcal 6% TROPICANA TROPICS 100% Juice, Orange Peach Mango 12 fl. oz. 180 kcal 3% Cashews, Dry Roasted 0.5 c. 393.19 kcal 7% GORTONS GRILLED SALMON Fillet, Classic 1 item 100 kcal 2% Green Beans, Boiled, Drained 1 c. 43.75 kcal 1% Rice, Brown, Long Grain, Cooked 2 c. 432.9 kcal 7% Water, Tap 20 fl. oz. 0 kcal 0% Water, Tap 16 fl. oz. 0 kcal 0% Eggs, Scrambled 0.5 c. 155.85 kcal 3% * A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.
0%

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Item Name Amount Kilocalories | * A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV. Orange 1 item 61.57 kcal 1% Water, Tap 16 fl. oz. 0 kcal 0% Avocado, California 1 item 223.25 kcal 4% Water, Tap 12 fl. oz. 0 kcal 0% Tuna Salad 1.33 c. 509.86 kcal 9% V8 100% Juice, Vegetable 8 fl. oz. 50 kcal 1% Water, Tap 12 fl. oz. 0 kcal 0% GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 1 c. 30.3 kcal 1% Seeds, Flax or Linseed, Ground 2 T. 74.76 kcal 1% Milk, Low Fat, 1% 12 fl. oz. 153.72 kcal 3% Chicken Patty, Fillet or Tenders, Breaded, Cooked

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1 oz. 85.28 kcal 1% Kale, Chopped, Boiled, Drained 1 c. 36.4 kcal 1% Oil, Cod Liver 1 T. 122.67 kcal 2% Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 1 c. 149.45 kcal 3% Water, Tap 12 fl. oz. 0 kcal 0% Cream Cheese 1.5 T. 74.39 kcal 1% NATURAL OVENS Bagel, 100% Whole Wheat 1 item 230 kcal 4% V8 100% Juice, Vegetable 8 fl. oz. 50 kcal 1% Almonds, Honey Roasted, Unblanched 1 c. 855.36 kcal 14% Milk, Low Fat, 1% 14 fl. oz. 179.34 kcal 3% Apple, Medium 1 item 94.64 kcal 2% Water, Tap 12 fl. oz. 0 kcal 0%
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Item Name Amount Kilocalories | * A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV. Water, Tap 12 fl. oz. 0 kcal 0% Potatoes, Sweet, Boiled, Mashed 0.25 c. 62.32 kcal 1% Fettuccine Alfredo 1 svg. 418.38 kcal 7% Milk, Low Fat, 1% 8 fl. oz. 102.48 kcal 2% Mango 1 item 124.2 kcal 2% Water, Tap 12 fl. oz. 0 kcal 0%

MyPlate Analysis
10/20/2013 - 10/22/2013 Goal * Actual % Goal Grains 6 oz. eq. tips 5 oz. eq. 82.6 % Vegetables 2.5 cup eq. tips 2.3 cup eq. 90.6 % Fruits 2 cup eq. tips 2.2 cup eq. 109.7 % Dairy 3 cup eq. tips 3 cup eq. 98.9 % Protein Foods 5.5 oz. eq. tips 8.9 oz. eq. 162.2 % Empty Calories 267 kcal tips 324.6 kcal 121.6 % Your results are based on a 1819 calorie pattern. Make Half Your Grains Whole! Aim for at least 3 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 6 teaspoons of oil a day.

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* 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 Meal Quantity Wt (g) Kcal KELLOGG'S RAISIN BRAN Cereal Breakfast 2 cup(s) 118 380 Milk, Low Fat, 1% Breakfast 1 cup(s) 244 102.48 Blueberries Morning Snack 1 cup(s) 145 82.65 Water, Tap Morning Snack 12 fluid ounce(s) 355.5 0 V8 100% Juice, Vegetable Lunch 8 fluid ounce(s) 243 50 Sandwich, Ham and Cheese Lunch 1 item(s) 146 351.86 TROPICANA TROPICS 100% Juice, Orange Peach Mango Afternoon Snack 12 fluid ounce(s) 360 180 Cashews, Dry Roasted Afternoon Snack 0.5 cup(s) 68.5 393.19 GORTONS GRILLED SALMON Fillet, Classic Dinner 1 item(s) 89 100 Green Beans, Boiled, Drained Dinner 1 cup(s) 125 43.75 Rice, Brown, Long Grain, Cooked Dinner 2 cup(s) 390 432.9 Water, Tap Dinner 20 fluid ounce(s) 592.5 0 Water, Tap Evening Snack 16 fluid ounce(s) 474 0 Total 3350.5 0 Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g) KELLOGG'S RAISIN BRAN Cereal 10 90 3 0 Total 81.4 333.82 59.93 15.57 Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g) Total 81.4 333.82 59.93 15.57 Milk, Low Fat, 1% 8.22 12.18 2.37 1.54 Blueberries 1.07 21.01 0.48 0.04 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 2 10 0 0 Sandwich, Ham and Cheese 20.69 33.35 15.48 6.44 TROPICANA TROPICS 100% Juice, Orange Peach Mango 1.5 43.5 0 0 Cashews, Dry Roasted 10.49 22.39 31.75 6.27 GORTONS GRILLED SALMON Fillet, Classic 15 2 3 0.5 Green Beans, Boiled, Drained 2.36 9.85 0.35 0.08 Rice, Brown, Long Grain, Cooked 10.06 89.54 3.51 0.7 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) KELLOGG'S RAISIN BRAN Cereal 0.34 0.86 0 0

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Milk, Low Fat, 1% 0.68 0.09 0 12.2 Blueberries 0.07 0.21 0 0 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Sandwich, Ham and Cheese 6.74 1.38 0 58.4 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0000 Cashews, Dry Roasted 18.71 5.37 0 0 Total 29.33 10.34 0 105.6 Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) Total 29.33 10.34 0 105.6 GORTONS GRILLED SALMON Fillet, Classic 1.5 1 0 35 Green Beans, Boiled, Drained 0.01 0.18 0 0 Rice, Brown, Long Grain, Cooked 1.28 1.26 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g) KELLOGG'S RAISIN BRAN Cereal 0.79 0.06 14 38 Milk, Low Fat, 1% 0.07 0.01 0 12.69 Blueberries 0.13 0.08 3.48 14.44 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 0 0 2 8 Sandwich, Ham and Cheese 1.3 0.08 2 0 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0 0 0 40.5 Cashews, Dry Roasted 5.25 0.11 2.06 3.43 GORTONS GRILLED SALMON Fillet, Classic 0001 Green Beans, Boiled, Drained 0.07 0.11 4 1.94 Rice, Brown, Long Grain, Cooked 1.21 0.05 7.02 1.36 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Total 8.82 0.51 34.55 121.36 Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg) Total 2.47 0 1.76 2.2 Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg) Total 2.47 0 1.76 2.2 KELLOGG'S RAISIN BRAN Cereal 0.01 0 0.75 0.85 Milk, Low Fat, 1% 0.22 0 0.05 0.45 Blueberries 0.12 0 0.05 0.06 Water, Tap 0.36 0 0 0 V8 100% Juice, Vegetable 0.23 0 0 0 Sandwich, Ham and Cheese 0.07 0 0.31 0.48 TROPICANA TROPICS 100% Juice, Orange Peach Mango

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0000 Cashews, Dry Roasted 0 0 0.14 0.14 GORTONS GRILLED SALMON Fillet, Classic 0000 Green Beans, Boiled, Drained 0.11 0 0.09 0.12 Rice, Brown, Long Grain, Cooked 0.29 0 0.37 0.1 Water, Tap 0.59 0 0 0 Water, Tap 0.47 0 0 0 Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g) KELLOGG'S RAISIN BRAN Cereal 10 1 3 496.78 Milk, Low Fat, 1% 0.23 0.09 1.15 12.2 Blueberries 0.61 0.08 0 8.7 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Sandwich, Ham and Cheese 2.69 0.2 0.54 78.84 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0000 Cashews, Dry Roasted 0.96 0.18 0 47.27 Total 21.21 2.18 4.69 700.63 Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g) Total 21.21 2.18 4.69 700.63 GORTONS GRILLED SALMON Fillet, Classic 0000 Green Beans, Boiled, Drained 0.77 0.07 0 41.25 Rice, Brown, Long Grain, Cooked 5.96 0.57 0 15.6 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Item Name Vit C (mg) Vit D (ug) (g) Vit A (RAE) (g) Vit A (IU) (IU) KELLOGG'S RAISIN BRAN Cereal 0 2.01 300.27 1000 Milk, Low Fat, 1% 0 2.93 141.52 478.24 Blueberries 14.06 0 4.35 78.3 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 72 0 100 2000 Sandwich, Ham and Cheese 2.77 0 96.36 319.74 TROPICANA TROPICS 100% Juice, Orange Peach Mango 90 0 0 0 Cashews, Dry Roasted 0 0 0 0 GORTONS GRILLED SALMON Fillet,

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Classic 0000 Green Beans, Boiled, Drained 12.13 0 43.75 875 Rice, Brown, Long Grain, Cooked 0 0 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Total 190.96 4.93 686.25 4751.28 Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg) Total 3.33 711.13 20.36 594.12 Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg) Total 3.33 711.13 20.36 594.12 KELLOGG'S RAISIN BRAN Cereal 0.87 40 9 160 Milk, Low Fat, 1% 0.02 305 0.07 26.84 Blueberries 0.83 8.7 0.41 8.7 Water, Tap 0 10.66 0 3.55 V8 100% Juice, Vegetable 0 40 0.72 0 Sandwich, Ham and Cheese 0.29 129.94 3.24 16.06 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0000 Cashews, Dry Roasted 0.63 30.82 4.11 178.1 GORTONS GRILLED SALMON Fillet, Classic 0 20 0.36 0 Green Beans, Boiled, Drained 0.56 55 0.81 22.5 Rice, Brown, Long Grain, Cooked 0.12 39 1.64 167.7 Water, Tap 0 17.77 0 5.92 Water, Tap 0 14.22 0 4.74 Item Name Potas (mg) Zinc (mg) Sodium (mg) KELLOGG'S RAISIN BRAN Cereal 720 3 700 Milk, Low Fat, 1% 366 1.02 107.36 Blueberries 111.65 0.23 1.45 Water, Tap 3.55 0 10.66 V8 100% Juice, Vegetable 470 0 420 Sandwich, Ham and Cheese 290.54 1.37 770.88 TROPICANA TROPICS 100% Juice, Orange Peach Mango 450 0 15 Cashews, Dry Roasted 387.02 3.84 10.96 Total 3419.63 12.23 2359.06 Item Name Potas (mg) Zinc (mg) Sodium (mg) Total 3419.63 12.23 2359.06 GORTONS GRILLED SALMON Fillet, Classic 260 0 270 Green Beans, Boiled, Drained 182.5 0.31 1.25 Rice, Brown, Long Grain, Cooked 167.7 2.46 19.5 Water, Tap 5.92 0 17.77 Water, Tap 4.74 0 14.22 10/21/2013

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Item Name Meal Quantity Wt (g) Kcal Eggs, Scrambled Breakfast 0.5 cup(s) 108.36 155.85 Orange Breakfast 1 item(s) 131 61.57 Water, Tap Breakfast 16 fluid ounce(s) 474 0 Avocado, California Morning Snack 1 item(s) 133.68 223.25 Water, Tap Morning Snack 12 fluid ounce(s) 355.5 0 Tuna Salad Lunch 1.33 cup(s) 272.65 509.86 V8 100% Juice, Vegetable Lunch 8 fluid ounce(s) 243 50 Water, Tap Afternoon Snack 12 fluid ounce(s) 355.5 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen Afternoon Snack 1 cup(s) 136.36 30.3 Seeds, Flax or Linseed, Ground Afternoon Snack 2 tablespoon(s) 14 74.76 Milk, Low Fat, 1% Dinner 12 fluid ounce(s) 366 153.72 Chicken Patty, Fillet or Tenders, Breaded, Cooked Dinner 1 ounce(s) 28.35 85.28 Kale, Chopped, Boiled, Drained Dinner 1 cup(s) 130 36.4 Oil, Cod Liver Dinner 1 tablespoon(s) 13.6 122.67 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) Evening Snack 1 cup(s) 245 149.45 Total 3362.51 0 Item Name Meal Quantity Wt (g) Kcal Total 3362.51 0 Water, Tap Evening Snack 12 fluid ounce(s) 355.5 0 Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g) Eggs, Scrambled 13.05 1.52 10.84 3.25 Orange 1.23 15.39 0.16 0.02 Water, Tap 0 0 0 0 Avocado, California 2.62 11.55 20.6 2.84 Water, Tap 0 0 0 0 Tuna Salad 43.73 25.66 25.25 4.21 V8 100% Juice, Vegetable 2 10 0 0 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 1.52 6.06 0 0 Seeds, Flax or Linseed, Ground 2.56 4.04 5.9 0.51 Milk, Low Fat, 1% 12.33 18.26 3.55 2.32 Chicken Patty, Fillet or Tenders, Breaded, Cooked 4.82 4.08 5.51 1.24 Kale, Chopped, Boiled, Drained 2.47 7.32 0.52 0.07 Oil, Cod Liver 0 0 13.6 3.07 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 8.5 11.42 7.96 5.14 Water, Tap 0 0 0 0 Total 94.83 115.3 93.89 22.67

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Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) Eggs, Scrambled 4.32 1.57 0 422.41 Total 38.77 24.18 0 601.96 Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) Total 38.77 24.18 0 601.96 Orange 0.03 0.03 0 0 Water, Tap 0 0 0 0 Avocado, California 13.1 2.43 0 0 Water, Tap 0 0 0 0 Tuna Salad 7.87 11.24 0 35.44 V8 100% Juice, Vegetable 0 0 0 0 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0000 Seeds, Flax or Linseed, Ground 1.05 4.02 0 0 Milk, Low Fat, 1% 1.01 0.13 0 18.3 Chicken Patty, Fillet or Tenders, Breaded, Cooked 2.8 1.23 0 16.43 Kale, Chopped, Boiled, Drained 0.04 0.25 0 0 Oil, Cod Liver 6.35 3.07 0 77.52 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 2.19 0.23 0 31.85 Water, Tap 0 0 0 0 Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g) Eggs, Scrambled 1.35 0.04 0 1.52 Orange 0.02 0.01 3.14 12.25 Water, Tap 0 0 0 0 Avocado, California 2.24 0.17 9.09 0.4 Water, Tap 0 0 0 0 Tuna Salad 10.15 0.91 0 0 Total 15.83 4.71 23.69 55.97 Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g) Total 15.83 4.71 23.69 55.97 V8 100% Juice, Vegetable 0 0 2 8 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0 0 3.03 1.52 Seeds, Flax or Linseed, Ground 0.83 3.19 3.82 0.22 Milk, Low Fat, 1% 0.11 0.01 0 19.03 Chicken Patty, Fillet or Tenders, Breaded, Cooked 0.75 0.06 0 0 Kale, Chopped, Boiled, Drained 0.1 0.13 2.6 1.63 Oil, Cod Liver 0.13 0.13 0 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces)

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0.16 0.07 0 11.42 Water, Tap 0 0 0 0 Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg) Eggs, Scrambled 0.08 0 0.07 0.48 Orange 0.11 0 0.11 0.05 Water, Tap 0.47 0 0 0 Avocado, California 0.1 0 0.1 0.19 Water, Tap 0.36 0 0 0 Tuna Salad 0.17 0 0.08 0.19 V8 100% Juice, Vegetable 0.23 0 0 0 Water, Tap 0.36 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0.12 0 0.1 0.16 Seeds, Flax or Linseed, Ground 0 0 0.23 0.02 Total 3.03 0 0.94 2.25 Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg) Total 3.03 0 0.94 2.25 Milk, Low Fat, 1% 0.33 0 0.07 0.68 Chicken Patty, Fillet or Tenders, Breaded, Cooked 0.01 0 0.03 0.04 Kale, Chopped, Boiled, Drained 0.12 0 0.07 0.09 Oil, Cod Liver 0 0 0 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 0.22 0 0.07 0.35 Water, Tap 0.36 0 0 0 Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g) Eggs, Scrambled 0.08 0.14 1.17 47.65 Orange 0.37 0.08 0 39.3 Water, Tap 0 0 0 0 Avocado, California 2.56 0.38 0 118.98 Water, Tap 0 0 0 0 Tuna Salad 18.27 0.22 3.27 21.81 V8 100% Juice, Vegetable 0 0 0 0 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0.63 0.24 0 128.18 Seeds, Flax or Linseed, Ground 0.43 0.07 0 12.18 Milk, Low Fat, 1% 0.34 0.14 1.72 18.3 Chicken Patty, Fillet or Tenders, Breaded, Cooked 2 0.08 0.08 11.9 Kale, Chopped, Boiled, Drained 0.65 0.18 0 16.9 Oil, Cod Liver 0 0 0 0 Total 25.51 1.6 7.15 432.35 Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g) Total 25.51 1.6 7.15 432.35

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Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 0.18 0.08 0.91 17.15 Water, Tap 0 0 0 0 Item Name Vit C (mg) Vit D (ug) (g) Vit A (RAE) (g) Vit A (IU) (IU) Eggs, Scrambled 0 1.46 0 556.54 Orange 69.69 0 14.41 294.75 Water, Tap 0 0 0 0 Avocado, California 11.76 0 9.36 196.51 Water, Tap 0 0 0 0 Tuna Salad 6 0 65.44 264.47 V8 100% Juice, Vegetable 72 0 100 2000 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 45.45 0 7.58 151.52 Seeds, Flax or Linseed, Ground 0.08 0 0 0 Milk, Low Fat, 1% 0 4.39 212.28 717.36 Chicken Patty, Fillet or Tenders, Breaded, Cooked 0 0 1.42 28.33 Kale, Chopped, Boiled, Drained 53.3 0 885.3 17707.3 Oil, Cod Liver 0 34 4080 13600 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 1.23 0.24 66.15 242.55 Water, Tap 0 0 0 0 Total 259.52 40.1 5441.93 35759.33 Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg) Eggs, Scrambled 1.1 71.34 1.83 13.63 Orange 0.24 52.4 0.13 13.1 Water, Tap 0 14.22 0 4.74 Avocado, California 2.63 17.38 0.82 38.77 Water, Tap 0 10.66 0 3.55 Tuna Salad 0 46.35 2.73 51.8 V8 100% Juice, Vegetable 0 40 0.72 0 Water, Tap 0 10.66 0 3.55 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 1.84 30.3 0 21.82 Seeds, Flax or Linseed, Ground 0.04 35.7 0.8 54.88 Milk, Low Fat, 1% 0.04 457.5 0.11 40.26

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Chicken Patty, Fillet or Tenders, Breaded, Cooked 0.35 3.68 0.25 6.52 Kale, Chopped, Boiled, Drained 1.1 93.6 1.17 23.4 Oil, Cod Liver 0 0 0 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 0.15 296.45 0.12 29.4 Water, Tap 0 10.66 0 3.55 Total 7.49 1190.92 8.68 308.98 Item Name Potas (mg) Zinc (mg) Sodium (mg) Eggs, Scrambled 157.19 1.17 435.63 Orange 237.11 0.09 0 Water, Tap 4.74 0 14.22 Avocado, California 677.77 0.91 10.69 Water, Tap 3.55 0 10.66 Total 3804.27 8.33 2612.66 Item Name Potas (mg) Zinc (mg) Sodium (mg) Total 3804.27 8.33 2612.66 Tuna Salad 485.32 1.53 1096.05 V8 100% Juice, Vegetable 470 0 420 Water, Tap 3.55 0 10.66 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 340.91 0.46 159.09 Seeds, Flax or Linseed, Ground 113.82 0.61 4.2 Milk, Low Fat, 1% 549 1.54 161.04 Chicken Patty, Fillet or Tenders, Breaded, Cooked 81.6 0.27 137.13 Kale, Chopped, Boiled, Drained 296.4 0.31 29.9 Oil, Cod Liver 0 0 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 379.75 1.45 112.7 Water, Tap 3.55 0 10.66 10/22/2013 Item Name Meal Quantity Wt (g) Kcal Cream Cheese Breakfast 1.5 tablespoon(s) 21.75 74.39 NATURAL OVENS Bagel, 100% Whole Wheat Breakfast 1 item(s) 85 230 V8 100% Juice, Vegetable Breakfast 8 fluid ounce(s) 243 50 Almonds, Honey Roasted, Unblanched Morning Snack 1 cup(s) 144 855.36 Milk, Low Fat, 1% Morning Snack 14 fluid ounce(s) 427 179.34 Apple, Medium Lunch 1 item(s) 182 94.64 Water, Tap Lunch 12 fluid ounce(s) 355.5 0 Water, Tap Afternoon Snack 12 fluid ounce(s) 355.5 0 Potatoes, Sweet, Boiled, Mashed Dinner 0.25 cup(s) 82 62.32 Total 3078.38 0

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Item Name Meal Quantity Wt (g) Kcal Total 3078.38 0 Fettuccine Alfredo Dinner 1 serving(s) 376.13 418.38 Milk, Low Fat, 1% Dinner 8 fluid ounce(s) 244 102.48 Mango Evening Snack 1 item(s) 207 124.2 Water, Tap Evening Snack 12 fluid ounce(s) 355.5 0 Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g) Cream Cheese 1.29 0.89 7.45 4.2 NATURAL OVENS Bagel, 100% Whole Wheat 10 40 3 0 V8 100% Juice, Vegetable 2 10 0 0 Almonds, Honey Roasted, Unblanched 26.16 40.18 71.86 6.81 Milk, Low Fat, 1% 14.39 21.31 4.14 2.7 Apple, Medium 0.47 25.13 0.31 0.05 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 1.12 14.53 0.11 0.03 Fettuccine Alfredo 19.3 71.7 5.41 2.78 Milk, Low Fat, 1% 8.22 12.18 2.37 1.54 Mango 1.7 31.01 0.79 0.19 Water, Tap 0 0 0 0 Total 84.66 266.92 95.43 18.3 Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) Cream Cheese 1.88 0.31 0 23.93 NATURAL OVENS Bagel, 100% Whole Wheat 1 1.5 0 0 Total 53.03 18.07 0 72.38 Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg) Total 53.03 18.07 0 72.38 V8 100% Juice, Vegetable 0 0 0 0 Almonds, Honey Roasted, Unblanched 46.66 15.08 0 0 Milk, Low Fat, 1% 1.18 0.15 0 21.35 Apple, Medium 0.01 0.09 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 0 0.05 0 0 Fettuccine Alfredo 1.33 0.65 0 14.9 Milk, Low Fat, 1% 0.68 0.09 0 12.2 Mango 0.29 0.15 0 0 Water, Tap 0 0 0 0 Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g) Cream Cheese 0.22 0.04 0 0.7 NATURAL OVENS Bagel, 100% Whole Wheat 0 0.32 8 7 V8 100% Juice, Vegetable 0 0 2 8 Almonds, Honey Roasted, Unblanched 14.56 0.52 19.73 0 Milk, Low Fat, 1% 0.13 0.02 0 22.2

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Apple, Medium 0.08 0.02 4.37 18.91 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 0.05 0 2.05 4.71 Fettuccine Alfredo 0.6 0.04 2.87 8.76 Milk, Low Fat, 1% 0.07 0.01 0 12.69 Total 15.75 1.07 42.33 111.24 Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g) Total 15.75 1.07 42.33 111.24 Mango 0.04 0.11 3.31 28.28 Water, Tap 0 0 0 0 Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg) Cream Cheese 0.01 0 0 0.03 NATURAL OVENS Bagel, 100% Whole Wheat 0000 V8 100% Juice, Vegetable 0.23 0 0 0 Almonds, Honey Roasted, Unblanched 0 0 0.16 1.37 Milk, Low Fat, 1% 0.38 0 0.09 0.79 Apple, Medium 0.16 0 0.03 0.05 Water, Tap 0.36 0 0 0 Water, Tap 0.36 0 0 0 Potatoes, Sweet, Boiled, Mashed 0.07 0 0.05 0.04 Fettuccine Alfredo 0.14 0 0.54 0.54 Milk, Low Fat, 1% 0.22 0 0.05 0.45 Mango 0.17 0 0.06 0.08 Water, Tap 0.36 0 0 0 Total 2.44 0 0.97 3.34 Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g) Cream Cheese 0.03 0.01 0.05 2.39 NATURAL OVENS Bagel, 100% Whole Wheat 0000 V8 100% Juice, Vegetable 0 0 0 0 Almonds, Honey Roasted, Unblanched 4.06 0.12 0 46.08 Total 10.93 0.98 4.01 528.3 Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g) Total 10.93 0.98 4.01 528.3 Milk, Low Fat, 1% 0.4 0.16 2.01 21.35 Apple, Medium 0.17 0.07 0 5.46 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 0.44 0.14 0 4.92 Fettuccine Alfredo 4.22 0.15 0.8 346.88 Milk, Low Fat, 1% 0.23 0.09 1.15 12.2 Mango 1.38 0.25 0 89.01 Water, Tap 0 0 0 0 Item Name Vit C (mg)

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Vit D (ug) (g) Vit A (RAE) (g) Vit A (IU) (IU) Cream Cheese 0 0.13 79.6 292.1 NATURAL OVENS Bagel, 100% Whole Wheat 0000 V8 100% Juice, Vegetable 72 0 100 2000 Almonds, Honey Roasted, Unblanched 1.01 0 0 0 Milk, Low Fat, 1% 0 5.12 247.66 836.92 Apple, Medium 8.37 0 5.46 98.28 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 10.5 0 645.34 12906.8 Fettuccine Alfredo 1.29 1.51 0 406.18 Milk, Low Fat, 1% 0 2.93 141.52 478.24 Mango 75.35 0 111.78 2239.74 Water, Tap 0 0 0 0 Total 168.52 9.7 1331.36 19258.26 Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg) Cream Cheese 0.06 21.32 0.08 1.96 NATURAL OVENS Bagel, 100% Whole Wheat 0 40 1.8 0 V8 100% Juice, Vegetable 0 40 0.72 0 Almonds, Honey Roasted, Unblanched 0 378.72 4.08 345.6 Milk, Low Fat, 1% 0.04 533.75 0.13 46.97 Apple, Medium 0.33 10.92 0.22 9.1 Water, Tap 0 10.66 0 3.55 Water, Tap 0 10.66 0 3.55 Potatoes, Sweet, Boiled, Mashed 0.77 22.14 0.59 14.76 Fettuccine Alfredo 0.14 283.07 2.43 56.96 Milk, Low Fat, 1% 0.02 305 0.07 26.84 Mango 1.86 22.77 0.33 20.7 Water, Tap 0 10.66 0 3.55 Total 3.23 1689.68 10.45 533.55 Item Name Potas (mg) Zinc (mg) Sodium (mg) Cream Cheese 30.02 0.11 69.82 NATURAL OVENS Bagel, 100% Whole Wheat 0 0 260 V8 100% Juice, Vegetable 470 0 420 Almonds, Honey Roasted, Unblanched 806.4 3.74 187.2 Milk, Low Fat, 1% 640.5 1.79 187.88 Apple, Medium 194.74 0.07 1.82 Water, Tap 3.55 0 10.66 Water, Tap 3.55 0 10.66

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Potatoes, Sweet, Boiled, Mashed 188.6 0.16 22.14 Total 3316.65 9.22 1936.09 Item Name Potas (mg) Zinc (mg) Sodium (mg) Total 3316.65 9.22 1936.09 Fettuccine Alfredo 261.97 2.13 645.81 Milk, Low Fat, 1% 366 1.02 107.36 Mango 347.76 0.19 2.07 Water, Tap 3.55 0 10.66

Exchanges Spreadsheet
10/20/2013 Item Name Meal Quantity Weight Vegetable KELLOGG'S RAISIN BRAN Cereal Breakfast 2 cup(s) 118 g 0 Milk, Low Fat, 1% Breakfast 1 cup(s) 244 g 0 Blueberries Morning Snack 1 cup(s) 145 g 0 Water, Tap Morning Snack 12 fluid ounce(s) 355.5 g 0 V8 100% Juice, Vegetable Lunch 8 fluid ounce(s) 243 g 2 Sandwich, Ham and Cheese Lunch 1 item(s) 146 g 0 TROPICANA TROPICS 100% Juice, Orange Peach Mango Afternoon Snack 12 fluid ounce(s) 360 g 0 Cashews, Dry Roasted Afternoon Snack 0.5 cup(s) 68.5 g 0 GORTONS GRILLED SALMON Fillet, Classic Dinner 1 item(s) 89 g 0 Green Beans, Boiled, Drained Dinner 1 cup(s) 125 g 1.75 Rice, Brown, Long Grain, Cooked Dinner 2 cup(s) 390 g 0 Water, Tap Dinner 20 fluid ounce(s) 592.5 g 0 Water, Tap Evening Snack 16 fluid ounce(s) 474 g 0 Total 3.75 Item Name Bread/Starch Fruit Other Carbohydrate Milk KELLOGG'S RAISIN BRAN Cereal 4 2 0 0 Milk, Low Fat, 1% 0 0 0 0 Blueberries 0 1.38 0 0 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Sandwich, Ham and Cheese 2.22 0 0 0 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0300 Cashews, Dry Roasted 0 0 1.5 0 GORTONS GRILLED SALMON Fillet, Classic 0000 Green Beans, Boiled, Drained 0 0 0 0 Rice, Brown, Long Grain, Cooked 6 0 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Total 12.22 6.38 1.5 0 Item Name

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Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim KELLOGG'S RAISIN BRAN Cereal 0 0 0 0 Milk, Low Fat, 1% 0 0 0 1.14 Blueberries 0 0 0 0 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Sandwich, Ham and Cheese 0 1.86 0 0 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0000 Cashews, Dry Roasted 0 4 0 0 Total 0 5.86 2 1.14 Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim Total 0 5.86 2 1.14 GORTONS GRILLED SALMON Fillet, Classic 0020 Green Beans, Boiled, Drained 0 0 0 0 Rice, Brown, Long Grain, Cooked 0 0 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat KELLOGG'S RAISIN BRAN Cereal 0 0 0 0 Milk, Low Fat, 1% 0 0 0 0 Blueberries 0 0 0 0 Water, Tap 0 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Sandwich, Ham and Cheese 0 0 0 0 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0000 Cashews, Dry Roasted 0 0 1.25 0 GORTONS GRILLED SALMON Fillet, Classic 0000 Green Beans, Boiled, Drained 0 0 0 0 Rice, Brown, Long Grain, Cooked 0 0 0 0

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Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Total 0 0 1.25 0 Item Name Meat-Lean Total 2 Item Name Meat-Lean Total 2 KELLOGG'S RAISIN BRAN Cereal 0 Milk, Low Fat, 1% 0 Blueberries 0 Water, Tap 0 V8 100% Juice, Vegetable 0 Sandwich, Ham and Cheese 2 TROPICANA TROPICS 100% Juice, Orange Peach Mango 0 Cashews, Dry Roasted 0 GORTONS GRILLED SALMON Fillet, Classic 0 Green Beans, Boiled, Drained 0 Rice, Brown, Long Grain, Cooked 0 Water, Tap 0 Water, Tap 0 10/21/2013 Item Name Meal Quantity Weight Vegetable Eggs, Scrambled Breakfast 0.5 cup(s) 108.4 g 0 Orange Breakfast 1 item(s) 131 g 0 Water, Tap Breakfast 16 fluid ounce(s) 474 g 0 Avocado, California Morning Snack 1 item(s) 133.7 g 0 Water, Tap Morning Snack 12 fluid ounce(s) 355.5 g 0 Tuna Salad Lunch 1.33 cup(s) 272.7 g 0 V8 100% Juice, Vegetable Lunch 8 fluid ounce(s) 243 g 2 Water, Tap Afternoon Snack 12 fluid ounce(s) 355.5 g 0 Total 4.98 Item Name Meal Quantity Weight Vegetable Total 4.98 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen Afternoon Snack 1 cup(s) 136.4 g 1.52 Seeds, Flax or Linseed, Ground Afternoon Snack 2 tablespoon(s) 14 g 0 Milk, Low Fat, 1% Dinner 12 fluid ounce(s) 366 g 0 Chicken Patty, Fillet or Tenders, Breaded, Cooked Dinner 1 ounce(s) 28.3 g 0 Kale, Chopped, Boiled, Drained Dinner 1 cup(s) 130 g 1.46 Oil, Cod Liver Dinner 1 tablespoon(s) 13.6 g 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) Evening Snack 1 cup(s) 245 g 0

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Water, Tap Evening Snack 12 fluid ounce(s) 355.5 g 0 Item Name Bread/Starch Fruit Other Carbohydrate Milk Eggs, Scrambled 0 0 0 0 Orange 0 1.03 0 0 Water, Tap 0 0 0 0 Avocado, California 0 0 0 0 Water, Tap 0 0 0 0 Tuna Salad 0 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0000 Seeds, Flax or Linseed, Ground 0 0 0 0 Milk, Low Fat, 1% 0 0 0 0 Chicken Patty, Fillet or Tenders, Breaded, Cooked 0.27 0 0 0 Total 0.27 1.03 0 0 Item Name Bread/Starch Fruit Other Carbohydrate Milk Total 0.27 1.03 0 0 Kale, Chopped, Boiled, Drained 0 0 0 0 Oil, Cod Liver 0 0 0 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 0000 Water, Tap 0 0 0 0 Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim Eggs, Scrambled 0 0 0 0 Orange 0 0 0 0 Water, Tap 0 0 0 0 Avocado, California 0 4.95 0 0 Water, Tap 0 0 0 0 Tuna Salad 0 3.03 0 0 V8 100% Juice, Vegetable 0 0 0 0 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0000 Seeds, Flax or Linseed, Ground 0 1.33 0 0 Milk, Low Fat, 1% 0 0 0 1.71 Chicken Patty, Fillet or Tenders, Breaded, Cooked 0 0.73 0 0 Kale, Chopped, Boiled, Drained 0 0 0 0 Oil, Cod Liver 0 2.72 0 0

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Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 0000 Water, Tap 0 0 0 0 Total 0 12.77 0 1.71 Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat Eggs, Scrambled 2.08 0 0 0 Orange 0 0 0 0 Water, Tap 0 0 0 0 Avocado, California 0 0 0 0 Water, Tap 0 0 0 0 Tuna Salad 0 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Water, Tap 0 0 0 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0000 Seeds, Flax or Linseed, Ground 0 0 0 0 Milk, Low Fat, 1% 0 0 0 0 Chicken Patty, Fillet or Tenders, Breaded, Cooked 0000 Kale, Chopped, Boiled, Drained 0 0 0 0 Oil, Cod Liver 0 0 0 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 0100 Water, Tap 0 0 0 0 Total 2.08 1 0 0 Item Name Meat-Lean Eggs, Scrambled 0 Orange 0 Water, Tap 0 Avocado, California 0 Water, Tap 0 Total 6.82 Item Name Meat-Lean Total 6.82 Tuna Salad 6.25 V8 100% Juice, Vegetable 0 Water, Tap 0 GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 0

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Seeds, Flax or Linseed, Ground 0 Milk, Low Fat, 1% 0 Chicken Patty, Fillet or Tenders, Breaded, Cooked 0.57 Kale, Chopped, Boiled, Drained 0 Oil, Cod Liver 0 Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 0 Water, Tap 0 10/22/2013 Item Name Meal Quantity Weight Vegetable Cream Cheese Breakfast 1.5 tablespoon(s) 21.8 g 0 NATURAL OVENS Bagel, 100% Whole Wheat Breakfast 1 item(s) 85 g 0 V8 100% Juice, Vegetable Breakfast 8 fluid ounce(s) 243 g 2 Almonds, Honey Roasted, Unblanched Morning Snack 1 cup(s) 144 g 0 Milk, Low Fat, 1% Morning Snack 14 fluid ounce(s) 427 g 0 Apple, Medium Lunch 1 item(s) 182 g 0 Water, Tap Lunch 12 fluid ounce(s) 355.5 g 0 Water, Tap Afternoon Snack 12 fluid ounce(s) 355.5 g 0 Potatoes, Sweet, Boiled, Mashed Dinner 0.25 cup(s) 82 g 0 Total 2 Item Name Meal Quantity Weight Vegetable Total 2 Fettuccine Alfredo Dinner 1 serving(s) 376.1 g 0 Milk, Low Fat, 1% Dinner 8 fluid ounce(s) 244 g 0 Mango Evening Snack 1 item(s) 207 g 0 Water, Tap Evening Snack 12 fluid ounce(s) 355.5 g 0 Item Name Bread/Starch Fruit Other Carbohydrate Milk Cream Cheese 0 0 0 0 NATURAL OVENS Bagel, 100% Whole Wheat 2.67 0 0 0 V8 100% Juice, Vegetable 0 0 0 0 Almonds, Honey Roasted, Unblanched 0 0 0 0 Milk, Low Fat, 1% 0 0 0 0 Apple, Medium 0 1.58 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 0.78 0 0 0 Fettuccine Alfredo 4.78 0 0 0 Milk, Low Fat, 1% 0 0 0 0 Mango 0 2.24 0 0 Water, Tap 0 0 0 0 Total 8.23 3.82 0 0 Item Name Meat/Meat

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Substitute Fat Meat-Very Lean Milk-Skim Cream Cheese 0 1.49 0 0 NATURAL OVENS Bagel, 100% Whole Wheat 0000 Total 0 9.58 0.71 3.13 Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim Total 0 9.58 0.71 3.13 V8 100% Juice, Vegetable 0 0 0 0 Almonds, Honey Roasted, Unblanched 0 8 0 0 Milk, Low Fat, 1% 0 0 0 2 Apple, Medium 0 0 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 0 0 0 0 Fettuccine Alfredo 0 0.09 0.71 0 Milk, Low Fat, 1% 0 0 0 1.14 Mango 0 0 0 0 Water, Tap 0 0 0 0 Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat Cream Cheese 0 0 0 0 NATURAL OVENS Bagel, 100% Whole Wheat 0000 V8 100% Juice, Vegetable 0 0 0 0 Almonds, Honey Roasted, Unblanched 0 0 4 0 Milk, Low Fat, 1% 0 0 0 0 Apple, Medium 0 0 0 0 Water, Tap 0 0 0 0 Water, Tap 0 0 0 0 Potatoes, Sweet, Boiled, Mashed 0 0 0 0 Fettuccine Alfredo 0 0 0 0 Total 0 0 4 0 Item Name Meat-Medium Fat Milk-Whole Meat-High Fat

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Milk-Low Fat Total 0 0 4 0 Milk, Low Fat, 1% 0 0 0 0 Mango 0 0 0 0 Water, Tap 0 0 0 0 Item Name Meat-Lean Cream Cheese 0 NATURAL OVENS Bagel, 100% Whole Wheat 0 V8 100% Juice, Vegetable 0 Almonds, Honey Roasted, Unblanched 0 Milk, Low Fat, 1% 0 Apple, Medium 0 Water, Tap 0 Water, Tap 0 Potatoes, Sweet, Boiled, Mashed 0 Fettuccine Alfredo 0 Milk, Low Fat, 1% 0 Mango 0 Water, Tap 0 Total 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 kCal Consumed kCal Burned Net kCal 10/20/2013 2117 0 2117 10/21/2013 1653 0 1653 10/22/2013 2191 0 2191 Total: 5961 0 5961 Daily Caloric Summary kcal Recommended: 1819 Average Intake: 1987 Average Expenditure: 0 Average Net Gain/Loss: 1987

Daily Food Log

10/20/2013 BREAKFAST KELLOGG'S RAISIN BRAN Cereal 2 c. 380 kCal Milk, Low Fat, 1% 1 c. 102 kCal MORNING_SNACK Blueberries 1 c. 83 kCal Water, Tap 12 fl. oz. 0 kCal LUNCH V8 100% Juice, Vegetable 8 fl. oz. 50 kCal

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LUNCH Sandwich, Ham and Cheese 1 item 352 kCal AFTERNOON_SNACK TROPICANA TROPICS 100% Juice, Orange Peach Mango 12 fl. oz. 180 kCal Cashews, Dry Roasted 0.5 c. 393 kCal DINNER GORTONS GRILLED SALMON Fillet, Classic 1 item 100 kCal Green Beans, Boiled, Drained 1 c. 44 kCal Rice, Brown, Long Grain, Cooked 2 c. 433 kCal Water, Tap 20 fl. oz. 0 kCal EVENING_SNACK Water, Tap 16 fl. oz. 0 kCal Total: 2117 10/21/2013 BREAKFAST Eggs, Scrambled 0.5 c. 156 kCal Orange 1 item 62 kCal Water, Tap 16 fl. oz. 0 kCal MORNING_SNACK Avocado, California 1 item 223 kCal Water, Tap 12 fl. oz. 0 kCal LUNCH Tuna Salad 1.33 c. 510 kCal V8 100% Juice, Vegetable 8 fl. oz. 50 kCal AFTERNOON_SNACK Water, Tap 12 fl. oz. 0 kCal AFTERNOON_SNACK GREEN GIANT SIMPLY STEAM Broccoli, Cut, Frozen 1 c. 30 kCal Seeds, Flax or Linseed, Ground 2 T. 75 kCal DINNER Milk, Low Fat, 1% 12 fl. oz. 154 kCal Chicken Patty, Fillet or Tenders, Breaded, Cooked 1 oz. 85 kCal Kale, Chopped, Boiled, Drained 1 c. 36 kCal Oil, Cod Liver 1 T. 123 kCal EVENING_SNACK Yogurt, Plain, Made with Whole Milk (8 grams protein per 8 ounces) 1 c. 149 kCal Water, Tap 12 fl. oz. 0 kCal Total: 1653 10/22/2013 BREAKFAST Cream Cheese 1.5 T. 74 kCal NATURAL OVENS Bagel, 100% Whole Wheat 1 item 230 kCal V8 100% Juice, Vegetable 8 fl. oz. 50 kCal MORNING_SNACK Almonds, Honey Roasted, Unblanched 1 c. 855 kCal Milk, Low Fat, 1% 14 fl. oz. 179 kCal LUNCH Apple, Medium 1 item 95 kCal Water, Tap 12 fl. oz. 0 kCal AFTERNOON_SNACK

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Water, Tap 12 fl. oz. 0 kCal DINNER Potatoes, Sweet, Boiled, Mashed 0.25 c. 62 kCal Fettuccine Alfredo 1 svg. 418 kCal Milk, Low Fat, 1% 8 fl. oz. 102 kCal EVENING_SNACK Mango 1 item 124 kCal Water, Tap 12 fl. oz. 0 kCal Total: 2191

Daily Activity Log

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