YounJ WBfinal

1
2
Table of Contents

Chapter 1
Quality levels ------------------------------------------------------------------------- Page 3
Vitamins ------------------------------------------------------------------------------- Page 4
Minerals ------------------------------------------------------------------------------- Page 7
Chapter 2
Nutrition Profile ---------------------------------------------------------------------- Page 9
Chapter 3
Perfect Plan Analysis -------------------------------------------------------------- Page 10
Chapter 4
Super Foods ------------------------------------------------------------------------- Page 13
Chapter 5
Farm to Table ----------------------------------------------------------------------- Page 15
Pear and Pomegranate Recipe ------------------------------------------------- Page 18
Chapter 6
My Plate ------------------------------------------------------------------------------ Page 20
Chapter 7
Water --------------------------------------------------------------------------------- Page 21
Chapter 8
Fiber ---------------------------------------------------------------------------------- Page 23
Chapter 9
My Wellness Life ------------------------------------------------------------------- Page 25

Appendix ------------------------------------------------------------------------------ Page 29

S
CHAPTER 1
QUALITY LEVELS

VITAMINS
Vitamins are a group of
organic compounds
(made by plants or
animals) that are
essential for normal
growth and nutrition and
are required in small
quantities in the diet
because they cannot be
synthesized by the body.

MINERALS
Like vitamins, minerals
are substances found in
food that your body
needs for growth and
health.

Vitamins and minerals
are considered essential
nutrientsbecause
acting in concert, they
perform hundreds of
roles in the body. They
help shore up bones,
heal wounds, and bolster your immune system. They also convert food into energy, and
repair cellular damage.

DRI QUANTIFIED
NUTRIENT Unit
DRI
GOALS
GOOD SOURCE
EXCELLENT
SOURCE
RDA/AI
10-19%
(COLUMN=10%)
20%
(COLUMN=20%)
A B=A*.1 C=A*.2
Water L 2.7 0.27 0.54
Kcals Kcal 2120 212 424
MACRONUTRIENTS
PROTEIN g 56.9 5.69 11.38
CHO g 341 34.1 68.2
Fiber g 25 2.5 5
LIPIDS g 55 5.5 11
Saturated g 21 2.1 4.2
EFA: n-6 g 12 1.2 2.4
EFA: n-3 g 1.1 0.11 0.22
VITAMINS
Thiamin mg 1.1 0.11 0.22
Riboflavin mg 1.1 0.11 0.22
Niacin mg 14 1.4 2.8
B6 mg 1.3 0.13 0.26
B12 mcg 2.4 0.24 0.48
Folate mcg 400 40 80
Vitamin C mg 75 7.5 15
Vitamin D mcg 15 1.5 3
Vitamin A
(RAE) mcg 700 70 140
Vitamin E mg 15 1.5 3
MINERALS
Calcium mg 1000 100 200
Iron mg 18 1.8 3.6
Magnesium mg 310 31 62
Potassium mg 4700 470 940
Zinc mg 8 0.8 1.6
Sodium mg 1500 150 300

4
Vitamins, some of their actions, and good food sources

Vitamin Actions Sources
A Needed for vision
Helps your body
fight infections
Helps keep your
skin healthy
Kale, broccoli, spinach, carrots, squash,
sweet potatoes, liver, eggs, whole milk,
cream, and cheese.
B
1
Helps your body
use
carbohydrates
for energy
Good for your
nervous
system
Yeasts, ham and other types of pork, liver,
peanuts, whole-grain and fortified cereals
and breads, and milk.
B
2
Helps your body
use proteins,
carbohydrates,
and fats
Helps keep your
skin healthy
Liver, eggs, cheese, milk, leafy green
vegetables, peas, navy beans, lima beans,
and whole-grain breads.
B
3
Helps your body
use proteins,
carbohydrates,
and fats
Good for your
nervous
system and
skin
Liver, yeast, bran, peanuts, lean red meats,
fish, and poultry.
B
5
Helps your body
use
carbohydrates
and fats
Helps your body
make red
Beef, chicken, lobster, milk, eggs, peanuts,
peas, beans, lentils, broccoli, yeast, and
whole grains.

S
blood cells
B
6
Helps your body
use proteins
and fats
Good for your
nervous
system
Helps your blood
carry oxygen
Liver, whole grains, egg yolk, peanuts,
bananas, carrots, and yeast.
B
9
(folic
acid or
folate)
Helps your body
make and
maintain new
cells
Prevents some
birth defects
Green leafy vegetables, liver, yeast, beans,
peas, oranges, and fortified cereals and
grain products.
B
12
Helps your body
make red
blood cells
Good for your
nervous
system
Milk, eggs, liver, poultry, clams, sardines,
flounder, herring, eggs, blue cheese,
cereals, nutritional yeast, and foods
fortified with vitamin B12, including cereals,
soy-based beverages, and veggie burgers.
C Needed for healthy
bones, blood
vessels, and
skin
Broccoli, green and red peppers, spinach,
brussels sprouts, oranges, grapefruits,
tomatoes, potatoes, papayas, strawberries,
and cabbage.
D Needed for healthy
bones
Fish liver oil, milk and cereals fortified with
vitamin D.
Your body may make enough vitamin D if
you are exposed to sunlight for about 5 to
30 minutes at least twice a week.
E Helps prevent cell
damage
Helps blood flow
Helps repair body
tissues
Wheat germ oil, fortified cereals, egg yolk,
beef liver, fish, milk, vegetable oils, nuts,
fruits, peas, beans, broccoli, and spinach.

6
H (biotin) Helps your body
use
carbohydrates
and fats
Needed for growth
of many cells
Liver, egg yolk, soy flour, cereals, yeast,
peas, beans, nuts, tomatoes, nuts, green
leafy vegetables, and milk.
K Helps in blood
clotting
Helps form bones
Alfalfa, spinach, cabbage, cheese, spinach,
broccoli, brussels sprouts, kale, cabbage,
tomatoes, plant oils.
Your body usually makes all the vitamin K
you need.

7
Minerals, some of their actions, and good food sources

Mineral Actions Sources
Calcium Needed for forming
bones and teeth
Helps nerves and
muscles function
Canned salmon with bones,
sardines, milk, cheese, yogurt,
Chinese cabbage, bok choy,
kale, collard greens, turnip
greens, mustard greens,
broccoli, and calcium-fortified
orange juice.
Chloride Needed for keeping
the right amounts
of water in the
different parts of
your body
Salt, seaweed, rye, tomatoes,
lettuce, celery, olives, sardines,
beef, pork, and cheese.
Copper Helps protect cells
from damage
Needed for forming
bone and red
blood cells
Organ meats, shellfish
(especially oysters), chocolate,
mushrooms, nuts, beans, and
whole-grain cereals.
Fluoride Needed for forming
bones and teeth
Saltwater fish, tea, coffee, and
fluoridated water.
Iodine Needed for thyroid
gland function
Seafood, iodized salt, and
drinking water (in regions with
iodine-rich soil, which are
usually regions near an ocean).
Iron Helps red blood cells
deliver oxygen to
body tissues
Helps muscles
function
Red meats, poultry, fish, liver,
soybean flour, eggs, beans,
lentils, peas, molasses, spinach,
turnip greens, clams, dried fruit
(apricots, prunes, and raisins),
whole grains, and fortified
breakfast cereals.
Magnesium Needed for forming
bones and teeth
Needed for normal
nerve and muscle
function
Green leafy vegetables, nuts,
bran cereal, seafood, milk,
cheese, and yogurt.

8

Phosphorus Needed for forming
bones and teeth
Needed for storing
energy from food
Milk, yogurt, cheese, red meat,
poultry, fish, eggs, nuts, peas,
and some cereals and breads.
Potassium Needed for normal
nerve and muscle
function
Needed for keeping
the right amounts
of water in the
different parts of
your body
Milk, bananas, tomatoes,
oranges, melons, potatoes,
sweet potatoes, prunes, raisins,
spinach, turnip greens, collard
greens, kale, most peas and
beans, and salt substitutes
(potassium chloride).
Selenium Helps protect cells
from damage
Needed for thyroid
gland function
Vegetables, fish, shellfish, red
meat, grains, eggs, chicken,
liver, garlic, brewer's yeast,
wheat germ, and enriched
breads.
Sodium Needed for normal
nerve and muscle
function
Needed for keeping
the right amounts
of water in the
different parts of
your body
Salt, milk, cheese, beets, celery,
beef, pork, sardines, and green
olives.

Zinc Needed for healthy
skin
Needed for wound
healing
Helps your body fight
off illnesses and
infections
Liver, eggs, seafood, red meats,
oysters, certain seafood, milk
products, eggs, beans, peas,
lentils, peanuts, nuts, whole
grains, fortified cereals, wheat
germ, and pumpkin seeds.

9
CHAPTER 2
(REFERENCE: Appendix A)
DRI GOALS vs. 3-DAY DIET
RECORD
NUTRIENT UNIT
DRI GOALS
WB1 3-day
Analysis
RDA/AI UL Intake
Intake
vs. Goal
(%)
Deficient
<80%
Excess
>120%
Water L 2.7 0 1.5 56%
Kcals Kcals 2120 0 1800.49 85%
MACRONUTRIENTS
PROTEIN g 56.9 0 91.77 161%
CHO g 341 0 295.52 87%
Fiber g 25 0 24.54 98%
LIPIDS g 55 0 34.06 62%
Saturated g 21 0 12.06 57%
EFA: n-6 g 12 0 3.94 33%
EFA: n-3 g 1.1 0 0.03 3%
VITAMINS
Thiamin mg 1.1 0 2.27 206%
Riboflavin mg 1.1 0 3.08 280%
Niacin mg 14 30 27.72 198%
B6 mg 1.3 80 3.19 245%
B12 mcg 2.4 0 7.88 328%
Folate mcg 400 800 757.3 189%
Vitamin C mg 75 1800 179.18 239%
Vitamin D mcg 15 50 6.77 45%
Vitamin A
(RAE) mcg 700 2800 1006.68 144%
Vitamin E mcg 15 800 14.04 94%
MINERALS
Calcium mg 1000 2500 1713.07 171%
Iron mg 18 45 24.91 138%
Magnesium mg 310 350 334.06 108%
Potassium mg 4700 0 2952.08 63%
Zinc mg 8 34 19.5 244%
Sodium mg 1500 2300 2669.83 178%

1u
CHAPTER 3

(REFERENCE: Appendix B)

Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%)
A B C D E=(A-C) F=(D-B)
Deficient
<80%
Forgivable
deficient
Overcame
deficiency
Excess
>120%
Forgivable
excessive
Overcame
excess
Water L 2.7 0 1.5 56% 2.43 90% -0.93 34%
Kcals Kcals 2120 0 1800.49 85% 2374.94 112% -574.45 27%
PROTEIN g 56.9 0 91.77 161% 119.31 210% -27.54 48%
CHO g 341 0 295.52 87% 347.62 102% -52.1 15%
Fiber g 25 0 24.54 98% 33.08 132% -8.54 34%
LIPIDS g 55 0 34.06 62% 64.52 117% -30.46 55%
Saturated g 21 0 12.06 57% 15.72 75% -3.66 17%
EFA: n-6 g 12 0 3.94 33% 10.46 87% -6.52 54%
EFA: n-3 g 1.1 0 0.03 3% 5.21 474% -5.18 471%
Thiamin mg 1.1 0 2.27 206% 2.61 237% -0.34 31%
Riboflavin mg 1.1 0 3.08 280% 3.38 307% -0.3 27%
Niacin mg 14 30 27.72 198% 32.8 234% -5.08 36%
B6 mg 1.3 80 3.19 245% 3.64 280% -0.45 35%
B12 mcg 2.4 0 7.88 328% 9.84 410% -1.96 82%
Folate mcg 400 800 757.3 189% 925.88 231% -168.58 42%
Vitamin C mg 75 1800 179.18 239% 458.89 612% -279.71 373%
Vitamin D mcg 15 50 6.77 45% 10.5 70% -3.73 25%
Vitamin A (RAE) mcg 700 2800 1006.68 144% 1270.31 181% -263.63 38%
Vitamin E mg 15 800 14.04 94% 19.05 127% -5.01 33%
Calcium mg 1000 2500 1713.07 171% 1968.28 197% -255.21 26%
Iron mg 18 45 24.91 138% 28.29 157% -3.38 19%
Magnesium mg 310 350 334.06 108% 436.12 141% -102.06 33%
Potassium mg 4700 0 2952.08 63% 3968.28 84% -1016.2 22%
Zinc mg 8 34 19.5 244% 21.81 273% -2.31 29%
Sodium mg 1500 2300 2669.83 178% 2826.14 188% -156.31 10%
PERFECT PLAN ANALYSIS
MINERALS
MACRONUTRIENTS
DRI GOALS WB1 3-day Analysis WB10 3-day WB1 vs WB10
VITAMINS
NUTRIENT Unit
RDA/AI UL

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Ny Plate Analysis was baseu on iecommenueu intake goals foi the following categoiies:
uiains, vegetables, Fiuits, Baiiy anu Piotein. Though my uiet has pioviueu to be faiily close
iangeu to a hunuieu peicent of the iecommenueu intake, theie weie few places that coulu
still be impioveu upon.
uiains:
o Recommenueu goal amount: 7.u oz.
o Actual: 6.7 oz.
o uoal Peicent: 9S.S
vegetables
o Recommenueu goal amount: S.u oz.
o Actual: S oz.
o uoal Peicent: 99.7
Fiuits
o Actual: 2 oz.
Baiiy
o Recommenueu goal amount: S.u oz.
o Actual: 2.9 oz.
Piotein
o Actual: S.9 oz.

Nany stiategies can be taken to ieach a nutiitious uiet. Few tips anu examples that
woulu assist to ieach a peifect goal can be uone by accommouating few iecipes in the foou
gioup as shown: incieasing giain intake can be uone by ieplacing iefineu giains with whole
giains, oi munching on vegetables such as cucumbeis, bioccoli, caiiots insteau of chips will
expanu vegetable intake, choosing a hunuieu peicent fiuit juice when uiinking juice will
suppoit uaily goal foi fiuits, auuing milk to sciambleu eggs to inciease uaiiy intake, anu
consumption of piotein can be solveu by incoipoiating beans anu peas in pait of the meal
uaily.

12
In my opinion, the uata infoimation fiom the BRI goals aie fai moie uetaileu when it
comes to the nutiitional infoimation anu peicentage of all the mineials, vitamin, fats,
piotein, giains, anu fiuits compaieu to the Ny Plate Analysis.
Fiom the Ny Plate Top 1u Tips, I have chosen 'With Piotein Foous, vaiiety Is Key'.
The key auuience foi this tip is foi the majoiity of Ameiican people. With Ameiica being the
highest piotein consuming countiy, this tip shows uiffeient ways of incluuing lean piotein
such as salmon oi beans as an alteinative way to consume piotein iathei than the iueal
fatty meat.

1S
CHAPTER 4
SUPER FOODS

SUPER FOODS MEAL PLAN USAGE
1 2 3 4 5 6 7 8 9 10
List
Super
Food
Blueberries Spinach
Dark
Chocolate
Tomato Beans
Acai
Juice
Lowfat
Yogurt
Pomegranate Sprouts Kale
Portion
Size 1 cup 1 cup
1Bar
(1.45
ounces)
1
medium
5
ounces
1 bottle
(10.5 fl.
Ounces)
8
ounce 1 fruit 1 cup 1 cup
DAY 1
Breakfast 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lunch 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Snack 1 0.0 0.0 0.0 0.0 0.0 0.0 8.0 0.0 0.0 0.0
Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
DAY 2
Breakfast 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Dinner 0.0 0.0 0.0 0.0 5.0 0.0 0.0 0.0 0.0 0.0
Snack 1 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0
Snack 2 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
DAY 3
Breakfast 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lunch 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0
Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0
Snack 1 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0
Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0
Total
Used
1.0 1.0 1.0 1.0 5.0 1.0 8.0 1.0 1.0 1.0

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SUPER FOODS NUTRITION PROFILE
1 2 3 4 5 6 7 8 9 10
List Super Food Blueberries Spinach
Dark
Chocolate
Tomato Beans
Acai
Juice
Lowfat
Yogurt
Pomegranate Sprouts Kale
Portion Size 1 cup 1 cup
1Bar
(1.45
ounces)
1
medium
5
ounces
1 bottle
(10.5 fl.
Ounces)
8
ounce 1 fruit 1 cup 1 cup
NUTRIENT Unit
QUANTITY

Good Excellent
Water L 0.27 0.54 0.12 0.03 0 0.12 0.09 N/A N/A 0.22 0.09 0.06
Kcals L 212 424 82.65 6.9 228.56 22.14 202.7 160 106.73 234.06 31.2 33.5
MACRONUTRIENTS
PROTEIN g 5.69 11.38 1.07 0.86 2.28 1.08 12.77 1 6.67 4.71 3.16 2.21
CHO g 34.1 68.2 21.01 1.09 24.87 4.78 37.17 31 21.35 52.73 6.18 6.71
Fiber g 2.5 5 3.48 0.66 2.67 1.48 12.76 4 0 11.28 1.87 1.34
LIPIDS g 5.5 11 0.32 0.05 2.29 0.17 0.71 1 0 3.3 0.19 0.47
Saturated g 2.1 4.2 0.04 0.02 2.11 0.03 0.19 1 0 0.34 0.05 0.06
EFA: n-6 g 1.2 2.4 0.13 0.01 0 0.1 0.14 0.08 0 0.22 0.04 0.09
EFA: n-3 g 0.11 0.22 0.08 0.03 0 0 0.19 0.04 0 0 0.02 0.12
VITAMINS
Thiamin mg 0.11 0.22 0.05 0.02 0 0.05 0.27 0 0 0.19 0.09 0.07
Riboflavin mg 0.11 0.22 0.06 0.06 0 0.02 0.09 0 0.45 0.15 0.13 0.09
Niacin mg 1.4 2.8 0.61 0.22 0 0.73 0.45 0 0 0.83 0.78 0.67
B6 mg 0.13 0.26 0.08 0.06 0 0.1 0.32 0 0 0.21 0.09 0.18
B12 mcg 0.24 0.48 0 0 0 0 0 0 0 0 0 0
Folate mcg 40 80 N/A 58.2 0 18.45 243.81 0 0 107.16 63.44 19.43
Vitamin C mg 7.5 15 14.06 8.43 0 16.85 1.13 4.8 0 28.76 13.73 80.4
Vitamin D mcg 1.5 3 0 0 0 0 0 0 2 0 0 0
Vitamin A
(RAE) mcg 70 140 4.35 140.7 0 1024.59 0 0 533.64 0 21.84 515.23

1S

CHAPTER 5
FARM TO TABLE

Supei foous aie categoiizeu as high nutiient uense foous that offei tiemenuous
benefits oveiall foi health anu well being. They aie usually packeu with laige uoses of
antioxiuants as well as polyphenols, vitamins, anu mineials. In numeious stuuies, health
nutiitionists believe that supei foous can assist oui bouy by ieuucing uiseases anu fighting
cancei. 0ne of the many exotic supei foous is the fiuit pomegianate. I have chosen the
pomegianate because of its unique chaiacteiistics anu all the benefits that come fiom the
fiuit itself. 0ne exceptional nutiient that the pomegianate has is ellagitannins, which
contains anti-cancei piopeities followeu by the many othei benefits of eating this fiuit.
Conveisely, it is one of the least populai supei foous because of the laboi put in to
consuming one fiuit.
Pomegianates aie coveieu with thick oiange-ieuuish skin that suiiounus anu
piotects hunuieus of tiny ieu aiils insiue. The ieu aiils can be seen as the stiuggles of
eating theses tianspaient iubies. The sizes of the pomegianate fiuit may iange fiom a
baseball to a meuium sizeu cantaloupe. The nutiitional value of pomegianates incluues
vitamin C, vitamin B, potassium, folic aciu, iion, anu fibei. They caiiy tiiple amounts of
antioxiuants when compaieu to gieen tea oi ieu wine. These sweet, tait, ciunchy seeus
pioviue low caloiies; they only contain ioughly about eighty caloiies foi half a cup of aiils
as well as five giams of fibei anu a hunuieu anu eighty milligiams of potassium. Stuuies
have pioven that pomegianates have special bacteiial anu viius fighting piopeities anu
stiengthen oui immune system. 0ne of the many health benefits that the aiils have is the
polyphenols, which is a type of antioxiuant that helps slow uown aging. These iuby seeus

16
can also impiove heait health, lowei LBL cholesteiol, halt the spieau of cancei, anu
inciease testosteione. Nany of these stuuies weie pioven tiue anu also uemonstiateu that
the chaiacteiistics of pomegianate weie ovei exceeuingly beneficial.
Califoinia Pomegianate uioweis Association states that pomegianates aie known
to be in season 0ctobei thiough }anuaiy. These tiees giow in hot, uiy climates, anu ovei-
wateiing them woulu especially affect theii fiuit piouuction. Neaily all of oui
pomegianates aie giown in southein Califoinia uue the peifect hot climates anu uiy
summeis. Although insect pests such as the omnivoious leafiollei, !"#$#%&"# ($)"$#%#, have
become a seiious issue foi many oichaius in Califoinia, the Agiicultuie uepaitment has
alloweu few insecticiues to be useu on the oichaius to pievent any fuithei issues fiom fiuit
piouuction.
The woiu 'pomegianate' was
ueiiveu fiom !)%*+# ,-#%#$). anu can be
tiackeu back to the Suuu B.C. Also known
as the seeueu apple, the oiigin of this fiuit
was fiist uiscoveieu in Iian, but was not
intiouuceu to 0niteu States until the
1769, by the Spanish settleis. In ancient
times, pomegianates weie useu as coloi
uyes, anu in weuuings the pomegianate
was symbolizeu as being fiuitful in the
numbei of chiluien because of numeious

17
amounts of seeus insiue the fiuit. Bistoiy shows that this pomegianate is not only a supei
foou touay but was also once a symbol to othei countiies long ago.
Touay, pomegianates can be founu in almost all gioceiy stoies thioughout the
seasons anu iange in piices fiom a uollai to thiee uollais at most. Though unpopulai uue to
the buiuensome laboi of eating one of these supei fiuits, they pioviue many health benefits
anu nutiients that cannot be compaieu to othei oiuinaiy fiuits.

18

19

2u

CHAPTER 6

(REFERENCE: Appendix B)

21

CHAPTER 7
IMPORTANCE OF WATER

Watei is one of the essential necessities of life. Because watei seems to be
eveiywheie anu easily accessible, people tenu to foiget the impoitance anu how much oui
bouy uepenus on watei. Watei iuns aiounu sixty peicent of oui bouy weight anu eveiy
system in oui bouy uepenus on watei. Without sufficient watei intake, oui bouy can tiiggei
symptoms like uehyuiation causing vaiious unwanteu health issues. Stuuies have shown
that an aveiage peison can suivive without foou foi thiee weeks; howevei, oui bouy
cannot suivive moie than a few uays without watei. The impoitance of watei intake cannot
be compaieu to othei nutiients such as foou, vitamins, anu mineials.
0ui bouies iely on watei in many ways to help function on a uay-to-uay basis.
Among its many uuties is tianspoiting nutiients, flushing out bouy wastes, lubiicating oui
joints, compiising secietions such as saliva, anu iegulating bouy tempeiatuie. "Eveiy
metabolic piocess in the bouy, whethei it be a muscle contiaction oi a biochemical ieaction
in the livei, iequiies watei to be piesent." Foi this ieason, oui bouy must constantly stay
hyuiateu in oiuei to piopeily function. "Accoiuing to the Nayo Clinic, if you'ie thiisty,
constipateu, tiieu, oi aie piouucing less uiine, you may alieauy be uehyuiateu." When oui
bouy is uehyuiateu, we may expeiience pains such as joint painstomach pain anu
heauaches.
0ne of the benefits of consuming plenty of watei is weight management. "As pait of
a piuuent, low-caloiie weight-loss uiet, auuing watei may help with weight-loss success,"
says Bienua Bavy, Ph.B. Biinking watei thiity minutes befoie eveiy meal has pioven to
suppiess oui appetite anu in auuition, watei helps oui bouy to metabolize soiteu fat.

22
"Clinical stuuies have shown that S7% of people mistake hungei foi thiist because the
thiist mechanism is so weak." Signals tiansmitteu fiom the biain foi uehyuiation can be
misinteipieteu as hugei. This is one of the many ieasons of compulsive eating which leaus
to obesity. 0nueistanuing the uiffeience uehyuiation anu hungei can help us benefit to a
healthiei bouy.
The uiffeience between uiinking
juice, soft uiinks, coffee, etc., iathei than
plain watei is that juices anu othei
uiinks contain ingieuients that can
cause ieveise effects to health iathei
uemonstiate positive effects. 0nlike
watei, othei beveiages can contain high
levels of hiuuen caloiies, sugai, caffeine,
souium, uehyuiating agents, etc., that
may conflict with oui bouies' health.
Although othei sugai beveiages can
hyuiate the bouy, it can be a uiawback
when it comes to health. The high level
of caloiies in these beveiages is one of the majoi ieasons why many people aie oveiweight
oi incieasing unwanteu weight gain yeaily. }ust by ieplacing soft uiinks with watei can
help oui bouy lose many pounus in just a yeai. While watei uoes not have high nutiitional
content noi effects on weight loss, it is the best choice to keep oui bouy hyuiateu
thioughout the uay.

2S
CHAPTER 8
THE SUPER ROLE OF FIBER

When it comes to oui health nutiients anu fibei is not the fiist woiu most
inuiviuuals woulu think of noi consiuei impoitant. Neveitheless, the iole of fibei is an
impoitant component of oui uiets. Fibei can be iuentifieu as a type of caibohyuiate that
passes thiough the bouy's intestinal tiact, although fibei is neithei uigesteu noi absoibeu,
it plays a ciucial iole in human uigestion piocess. Lack of fibei in one's uiet may cause
seiious health issues. Foi this ieason, The Foou anu Biug auministiation has juugeu fibei
to be essential foi a healthy uiet.
Fibei can be founu in fiuits, vegetables, beans, anu whole giains. They aie two
uiffeient types of fibei: insoluble fibei anu soluble fibei. Insoluble fibei is maue of plant
cells anu that piomotes the movement of mateiial thiough oui uigestive system anu
incieases stool bulk. Foous that contain insoluble aie whole-wheat flowei nuts, beans, anu
vegetables such as biussel spiouts, gieen beans, anu potatoes. Soluble fibei is maue of
caibohyuiates anu helps contiol cholesteiol anu bloou sugai levels in the human bouy.
Soluble fibei can be founu in bluebeiiies, oats, peas, beans, citius fiuits, caiiots bailey, anu
apple.
In 0niteu States, the aveiage fibei intake is less than half of the iecommenueu levels
foi chiluien anu auults. Women neeu about twenty-five giams to thiity giams uaily, wheie
as men usually neeu thiity to foity giams of fibei. Beficiency of fibei can cause majoi health
issues such as obesity, uiabetes, heait attacks, anu stiokes. The health benefits foi taking
fibei in iecommenueu amounts uaily can impiove uigestion anu constipation. Fibei aius in
piotecting against colon cancei, loweiing cholesteiol level, uiabetes, flushing out toxins out

24
of oui bouy. Scientific stuuies have shown that foous high in fibei can help with weight
contiol anu obesity. Because fibei has almost no caloiies anu gives the feeling of fullness
foi a longei peiiou of time, it helps cuib appetite anu ieuuces the uige to eat.
Refineu foous such as squeezeu fiuit juices oi skinning the fiuit oi vegetables such
as apple woulu lowei the fibei intake compaieu to consuming the whole fiuit itself. By
changing few uiet choices, fibei intake can be easily incieaseu. Seveial examples incluue:
staiting bieakfast with high-fibei ceieal; ieplacing white iice, bieau, anu pasta with biown
iice anu othei whole giain piouucts; snacking on iaw vegetables insteau of chips, ciackeis,
oi chocolate bais; substituting legumes foi meat two to thiee times pei week; etc. Best
souices of fibei aie whole giain foous, fiuits, vegetables, legumes, anu nuts.
Bigh fibei foous aie goou foi ones health anu shoulu be incluueu foi eveiy meal;
whethei by auuing vegetables with biown iice oi snacking on fiuits. By making a few
aujustments anu incluuing fibei, one can impiove ones health anu also make eveiy
bathioom tiip a pleasant one.

2S
CHAPTER 9

Ny Plate Analysis was baseu on iecommenueu intake goals foi the following categoiies:
uiains, vegetables, Fiuits, Baiiy anu Piotein. Though my uiet has pioviueu to be faiily close
iangeu to a hunuieu peicent of the iecommenueu intake, theie weie few places that coulu
still be impioveu upon.
:
o Recommenueu goal
amount: 7.u oz.
o Actual: 6.7 oz.
o uoal Peicent: 9S.S

o Recommenueu goal
amount: S.u oz.
o Actual: S oz.

o Recommenueu goal
amount: 2.u oz.
o Actual: 2 oz.

o Recommenueu goal
amount: S.u oz.
o Actual: 2.9 oz.

26

o Actual: S.9 oz.

27

In my opinion, the uata infoimation fiom the BRI goals aie fai moie uetaileu when it comes to
the nutiitional infoimation anu peicentage of all the mineials, vitamin, fats, piotein, giains, anu fiuits
compaieu to the Ny Plate Analysis.
Nany stiategies can be taken to ieach a nutiitious uiet. Few tips anu examples that woulu assist to
ieach a peifect goal can be uone by accommouating few iecipes in the foou gioup as shown: incieasing
giain intake can be uone by ieplacing iefineu giains with whole giains, oi munching on vegetables
such as cucumbeis, bioccoli, caiiots insteau of chips will expanu vegetable intake, choosing a hunuieu
peicent fiuit juice when uiinking juice will suppoit uaily goal foi fiuits, auuing milk to sciambleu eggs
to inciease uaiiy intake, anu consumption of piotein can be solveu by incoipoiating beans anu peas in
pait of the meal uaily.

28
Bibliography

1. http:www.agmic.oigcommouities__piouuctsfiuitspomegianates-piofile
2. http:ucce.ucuavis.euuiicsfniic2ciopspomegianate_factsheet.shtml#n
S. http:www.healthguiuance.oigentiy1S71u1Pomegianate-Nutiition-Facts-anu-Bealth-
Benefits.html
4. http:pomegianates.oig
S. http:www.hoit.puiuue.euunewciopmoitonpomegianate.html
6. http:www.npi.oig2u11u71S6411u97pomegianates-jewels-in-the-fiuit-ciown
7. http:www.ais.usua.govisARaichivesepu1pomeu9u1.htm
8. http:www.healwithfoou.oighealth-benefitspomegianate-seeus-juice.php
9. http:www.choosemyplate.govhealthy-eating-tipsSupeiTiackeiTips.puf

1u. http:www.choosemyplate.govfoou-
gioupsuownloausTenTipsBuTipsheet6PioteinFoous.puf
11. http:health.usnews.comhealth-newsaiticles2u12u717wonuious-ways-that-watei-can-
impiove-youi-health
12. http:www.uoichesteihealth.oigwatei.htm
1S. http:www.cnn.com2u1uBEALTBu82Suiink.watei.lose.weight
14. http:www.fooualive.oigaiticlesoveiweight.htm
1S. http:pkuhealthnotes.oigq-anu-ahungiy-oi-thiisty
16. http:www.ncbi.nlm.nih.govpmcaiticlesPNC28499u9
17. hLLp://www.LhefacLsabouLwaLer.org/healLh/Lhe-funcLlons-of-waLer-ln-Lhe-body/
18. hLLp://www.cdc.gov/healLhywaLer/drlnklng/nuLrlLlon/lndex.hLml

29

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7u
Apr 17, 2014
Jung Youn, minjunyo@hotmail.com
Profile: Jung Youn, Combination Report

Profile
Active Profile: Jung Youn
Height: 5 ft. 3 inches
Weight: 156.8 lbs.
Age: 24 years
BMI: 27.8
Gender: Female
Pregnancy: Not Pregnant
Activity Level: Sedentary
Smoker: No
Strict Vegetarian/Vegan: No
DRI Goals

Nutrient DRI
Energy
Kilocalories
2120 kcal

Protein
56.9 g
Daily requirement based on grams per kilogram of body weight
Carbohydrate
236.0 - 341.0 g

Fat, Total
46.0 - 81.0 g
No recommendation
Fat
Saturated Fat
<21 g
Less than 10% of calories
Monounsaturated Fat
*
No recommendation
Polyunsaturated Fat
*
No recommendation
Trans Fatty Acid
*
No recommendation

Cholesterol
<300 mg
Less than 300mg recommended
Essential Fatty Acids
Omega-6 Linoleic
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
Dietary Fiber, Total
25 g

Sugar, Total
*
No recommendation
Other
Water
2.7 L

Alcohol
*
No recommendation
Vitamins

71
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 !g
Folate (DFE)
400 !g
Vitamin C
75 mg

Vitamin D (ug)
15 !g
DRI Adequate Intake
Vitamin A (RAE)
700 !g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
Minerals
Calcium
1000 mg
DRI Adequate Intake

72
Nutrient DRI
Energy
Iron
18 mg

Magnesium
310 mg

Potassium
4700 mg
DRI Adequate Intake
Zinc
8 mg

Sodium
1500 mg
DRI Adequate Intake

A custom DRI value was chosen for this
nutrient
Disclaimers for Vitamin A and Vitamin E

Vitamin A
Intake recommendations for vitamin A are provided in the Dietary Reference Intakes (DRIs) and are given as mcg of retinol activity equivalents (RAE). Currently,
vitamin A is listed on food and supplement labels in international units (IUs). In Diet Analysis Plus the DRI report is an aggregate of all vitamin A IU and RAE.
We are able to calculate RAE from IU whenever possible but that depends on the type of food. For this reason on a report it is possible to see a student consuming
a high % of IU but a low % of RAE due to missing values. For example in the DRI report a plain cheeseburger has values for vitamin A (IU) 234.6 IU and vitamin
A (RAE) 0 !g.
Vitamin E
The Dietary Reference Intake (DRI) for vitamin E is based on alpha-tocopherol (Vit E). Because of this the Diet Analysis database only keeps track of the
recommended daily allowances for alpha-tocopherol (Vit E). Vitamin E (mg) and Vitamin E (IU) do not have recommended daily allowances, for this reason it is
possible to see a student have a low % of vitamin E (mg) and vitamin E (IU) on their reports.

7S
Apr 17, 2014
Macronutrient Ranges for Mar 13, 2014 - Mar 15, 2014

Recommende
d
Yours
Carbs 45%-65% 954-1,378 kcal 59% 1,390 kcal
Protein 10%-35% 212-742 kcal 20% 477 kcal
Fats 20%-35% 424-742 kcal 24% 581 kcal
Alcohol 0% 0 kcal 0% 0 kcal

74
Apr 17, 2014
Fat Breakdown for Mar 13, 2014 - Mar 15, 2014

Source of Fat
* Transfat data is not yet reported by all sources and therefore may be
under-represented.
Saturated Fat 6%
Monounsaturated Fat 6%
Polyunsaturated Fat 7%
Trans Fatty Acid 0%
Unspecified 6%

7S
Apr 17, 2014
Intake vs. Goals for Mar 13, 2014 - Mar 15, 2014

Energy

Fat

Essential Fatty Acids

Carbohydrates

Other

Vitamins

Minerals
Nutrient DRI Intake %

Kilocalories 2120 kcal 2,374.94 kcal 112%
Protein 56.9 g 119.31 g 210%
Carbohydrate 236.0 - 341.0 g 347.62 g 102%
Fat, Total 46.0 - 81.0 g 64.52 g 80%

Saturated Fat < 21 g 15.72 g 75%
Monounsaturated Fat * 16.59 g
Polyunsaturated Fat * 17.43 g
Trans Fatty Acid * 0.06 g
Cholesterol < 300 mg 309.13 mg 103%

Omega-6 Linoleic 12 g 10.46 g 87%
Omega-3 Linolenic 1.1 g 5.21 g 473%

Dietary Fiber, Total 25 g 33.08 g 132%
Sugar, Total * 165.58 g

Water 2.7 L 2.43 L 90%
Alcohol * 0 g

Thiamin 1.1 mg 2.61 mg 237%
Riboflavin 1.1 mg 3.38 mg 308%
Niacin 14 mg 32.8 mg 234%
Vitamin B6 1.3 mg 3.64 mg 280%
Vitamin B12 2.4 !g 9.84 !g 410%
Folate (DFE) 400 !g 925.88 !g 231%
Vitamin C 75 mg 458.89 mg 612%
Vitamin D (ug) 15 !g 10.5 !g 70%
Vitamin A (RAE) 700 !g 1,270.31 !g 181%
Vitamin A (IU) 2333 IU 19,784.99 IU 848%
Alpha-Tocopherol 15 mg 19.05 mg 127%

Calcium 1000 mg 1,968.28 mg 197%
Iron 18 mg 28.29 mg 157%
Magnesium 310 mg 436.12 mg 141%
Potassium 4700 mg 3,968.28 mg 84%
Zinc 8 mg 21.81 mg 273%
Sodium 1500 mg 2,826.14 mg 188%

76
Apr 17, 2014
Source Analysis for Mar 13, 2014 - Mar 15, 2014

Item Name Amount Kcal
Water, Tap 8 fl. oz. 0 kcal 0%
Omelet, Egg Whites 1 item 90.98 kcal 1%
KELLOGG COMPLETE
Wheat Bran Flakes Cereal
1 c. 122.96 kcal 2%
Milk, Non Fat Skim or Fat Free 1.5 c. 124.95 kcal 2%
Bread, Whole Wheat, Prepared, 1.5 sl.
Toasted
192.15 kcal 3%
Blueberries 1 c. 82.65 kcal 1%
Oil, Olive 1 T. 119.34 kcal 2%
Oil, Flaxseed with Added Sliced1 oz.
Flaxseed
248.91 kcal 3%
Rice, Brown, Long Grain,
Cooked
EL POLLO LOCO Chicken,
Breast, Flame Grilled
1.5 c. 324.67 kcal 5%

4.5 oz. 230.23 kcal 3%
Salsa 2.5 oz. 19.14 kcal 0%
Spinach, Chopped, Raw 1 c. 6.9 kcal 0%
JAMBA JUICE Orange/Carrot
Juice
12 fl. oz. 120 kcal 2%
JAMBA JUICE Carrot Juice 4 fl. oz. 22.5 kcal 0%
STARBUCKS Venti, Non Fat,
TAZO Iced Green Tea Latte
24 fl. oz. 310 kcal 4%
Chips, Banana, Dried 1 oz. 147.14 kcal 2%
Yogurt, Fruit, Low Fat (9 grams 1 c. 242.55 kcal 3%
protein per 8 ounce)
Oatmeal, Cooked with Milk 1 c. 234 kcal 3%
Milk, Non Fat Skim or Fat Free 8 fl. oz. 83.3 kcal 1%
Bread, Whole Wheat, Prepared, 1 sl. 128.1 kcal 2%
Toasted
CHEFMARK Jam, Strawberry, 0.5 oz. 30 kcal 0%
Portion Control Cup
Tortilla, Corn 2 item 104.64 kcal 1%
JACK IN THE BOX Southwest 1 svg. 310 kcal 4%
Grilled Chicken Salad, Plain,
w/o Salad Dressing
Tomatoes, Red 1 item 22.14 kcal 0%
Cooked
1.3 c. 281.39 kcal 4%
Sausage, Pork, Link, Cooked 2 item 162.72 kcal 2%
Potatoes, Baked, Flesh and Skin 0.5 item 80.44 kcal 1%
with Salt
Beans, Pinto, Boiled 5 oz. 202.7 kcal 3%
Salmon, Sockeye, Cooked, Dry 3 oz. 143.73 kcal 2%
Heat
Apple, Medium 1 item 94.64 kcal 1%
STARBUCKS Grande, Non Fat,16 fl. oz. 220 kcal 3%
SPECIAL DARK Chocolate
Bar
Seeds, Sunflower Kernels, Dry
Roasted
1 item 228.56 kcal 3%

0.25 c. 186.24 kcal 3%
Milk, Non Fat Skim or Fat Free 1.5 c. 124.95 kcal 2%
Coffee, Brewed 8 fl. oz. 2.37 kcal 0%
GENERAL MILLS TOTAL
Wheat Flakes Cereal
1 c. 133.2 kcal 2%
Eggs, Scrambled, No Added Fat 2 item 156 kcal 2%
Banana 0.5 item 52.51 kcal 1%
Kale 1 c. 33.5 kcal 0%
STARBUCKS Grande, TAZO China Green Tips Brewed Tea SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat,

77
6 Inch 16 fl. oz. 0 kcal 0%

1 item 320 kcal 4%

78
Item Name Amount Kcal
Omelet, Egg Whites 1 item 90.98 kcal 1%
BAKED LAY'S Potato Chips,
Cheddar & Sour Cream
GORTONS GRILLED
FILLETS Fish, Classic
Char-Grilled
GREEN GIANT STEAMERS
Vegetables, Mixed, Frozen
STARBUCKS Tall, TAZO
China Green Tips Brewed Tea
Cooked
HORMEL SPAM Luncheon
Meat, Pork and Chicken, Light,
Minced, Canned, Ascorbic Acid
Added
HUNT'S Tomato Ketchup,
Bottled
2 oz. 240 kcal 3%

1 item 100 kcal 1%

0.75 c. 56.22 kcal 1%

12 fl. oz. 0 kcal 0%

1 c. 216.45 kcal 3%

2 oz. 108.3 kcal 2%

1 T. 15 kcal 0%
Bean Sprouts, Soybeans, Mature1 c. 76.14 kcal 1%
Seeds, Steamed
STARBUCKS Grande, Non Fat,16 fl. oz. 220 kcal 3%
Dannon Activia Light, Fat Free, 127.51 g 60.01 kcal 1%
No Sugar added
JAMBA JUICE Orange/Carrot
Juice
12 fl. oz. 120 kcal 2%
JAMBA JUICE Carrot Juice 4 fl. oz. 22.5 kcal 0%
SAMBAZON Juice, Organic,
Acai, Antioxidant Trinity
10.5 fl. oz. 150 kcal 2%
Totals: 7124.82 kcal
*A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

79
Apr 17, 2014
MyPlate Analysis for Mar 13, 2014 - Mar 15, 2014

Goal* Actual % Goal
Grains
7.0 oz. eq.
tips
6.7 oz. eq. 95.5%
Vegetables
3.0 cup eq.
tips
3.7 cup eq. 122.1%
Fruits
2.0 cup eq.
tips
2.5 cup eq. 125.8%
Dairy
3.0 cup eq.
tips
3.3 cup eq. 109.7%
Protein Foods
6.0 oz. eq.
tips
9.5 oz. eq. 158.3%
Empty Calories
266.0

536.7 201.8%
Your results are based on a 2120 calorie pattern.

Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole grains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 6.0 cups weekly

Dry Beans &Peas = 2.0 cups weekly

Starchy Vegetables = 6.0 cups weekly

Other Vegetables = 5.0 cups weekly

Oils: Aim for 6.0 teaspoons of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than
3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

8u
Apr 17, 2014
Intake Spreadsheet for Mar 13, 2014

Item Name Meal Quantity Wt(g) Kcal(kcal)
Water, Tap Breakfast 8 fluid ounce(s) 237 0
Omelet, Egg Whites Breakfast 1 item(s) 168.82 90.98
KELLOGG COMPLETE Breakfast 1 cup(s) - 1 NLEA 38.67 122.96
Wheat Bran Flakes
Cereal
Milk, Non Fat Skim or
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
serving

Breakfast 1.5 cup(s) 367.5 124.95

Breakfast 1.5 slice(s) 63 192.15
Blueberries Breakfast 1 cup(s) 145 82.65
Oil, Olive Breakfast 1 tablespoon(s) 13.5 119.34
Oil, Flaxseed with Added Breakfast 1 ounce(s) 28.35 248.91
Sliced Flaxseed
Rice, Brown, Long Grain,Lunch 1.5 cup(s) 292.5 324.67
Cooked
EL POLLO LOCO
Chicken, Breast, Flame
Grilled
Lunch 4.5 ounce(s) 127.58 230.23
Salsa Lunch 2.5 ounce(s) 70.87 19.14
Water, Tap Lunch 8 fluid ounce(s) 237 0
Spinach, Chopped, Raw Lunch 1 cup(s) 30 6.9
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
Dinner 12 fluid ounce(s) 363 120

Dinner 4 fluid ounce(s) 118.75 22.5
Water, Tap Dinner 8 fluid ounce(s) 237 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
Snacks 24 fluid ounce(s) 708.96 310
Chips, Banana, Dried Snacks 1 ounce(s) 28.35 147.14
Yogurt, Fruit, Low Fat (9 Snacks 1 cup(s) 245 242.55
grams protein per 8
ounce)
Water, Tap Snacks 16 fluid ounce(s) 474 0
Total 3,994.85 2,405.07

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Water, Tap 0 0 0 0
Omelet, Egg Whites 12.29 5.18 2.56 0.52
KELLOGG COMPLETE 3.87 30.55 0.77 0.15
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
12.38 18.23 0.29 0.21

5.8 35.53 3.72 0.55
Blueberries 1.07 21.01 0.48 0.04
Oil, Olive 0 0 13.5 1.86
Oil, Flaxseed with Added 0.1 0.11 28.07 2.56
Sliced Flaxseed
Rice, Brown, Long Grain,7.55 67.16 2.63 0.53
Cooked
EL POLLO LOCO Chicken, Breast, Flame Grilled

81
37.67 0 9.42 2.62
Salsa 1.09 4.44 0.11 0.02

82
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Spinach, Chopped, Raw 0.86 1.09 0.12 0.02
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
2.25 27.75 0.75 0

1 5.5 0.12 0
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
14 63 0 0
Chips, Banana, Dried 0.65 16.56 9.53 8.21
Yogurt, Fruit, Low Fat (9 9.75 45.67 2.82 1.82
grams protein per 8
ounce)
Water, Tap 0 0 0 0
Total 110.34 341.77 74.89 19.12

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Water, Tap 0 0 0 0
KELLOGG COMPLETE 0.19 0.43 0 0
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
0.08 0.01 0 7.35

0.8 2.03 0 0
Blueberries 0.07 0.21 0 0
Oil, Olive 9.85 1.42 0 0
Oil, Flaxseed with Added 5.85 18.39 0.05 0
Sliced Flaxseed
Rice, Brown, Long Grain,0.96 0.94 0 0
Cooked
EL POLLO LOCO
Grilled
0 0 0 146.51
Salsa 0.02 0.08 0 0
Water, Tap 0 0 0 0
Spinach, Chopped, Raw 0 0.05 0 0
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
0 0 0 0

0 0 0 0
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 10
Chips, Banana, Dried 0.55 0.18 0 0
Yogurt, Fruit, Low Fat (9 0.77 0.08 0 12.25
grams protein per 8
ounce)
Water, Tap 0 0 0 0
Total 20.57 24.38 0.06 178.55

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Water, Tap 0 0 0 0
Wheat Bran Flakes
Cereal

8S
Fat Free
0.01 0 0 18.71
Bread, Whole Wheat, 1.81 0.22 4.22 2.66

84
Water, Tap 0 0 0 0
Prepared, Toasted
Blueberries 0.13 0.08 3.48 14.44
Oil, Olive 1.32 0.1 0 0
Oil, Flaxseed with Added 4.47 13.87 0 0
Sliced Flaxseed
Cooked
EL POLLO LOCO
Grilled
0 0 0 0
Salsa 0.08 0 1.13 2.17
Water, Tap 0 0 0 0
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
0 0 0 29.25

0 0 0 6.5
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 2 61
Chips, Banana, Dried 0.18 0 2.18 10.02
Yogurt, Fruit, Low Fat (9 0.06 0.02 0 45.67
grams protein per 8
ounce)
Water, Tap 0 0 0 0
Total 9.73 14.59 26.45 201.84

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Water, Tap 0.24 0 0 0
Omelet, Egg Whites 0.15 0 0.03 0.48
KELLOGG COMPLETE 0 0 2.01 2.28
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
0.33 0 0.17 0.67

0.02 0 0.17 0.14
Blueberries 0.12 0 0.05 0.06
Oil, Olive 0 0 0 0
Oil, Flaxseed with Added 0 0 0 0
Sliced Flaxseed
Rice, Brown, Long Grain,0.21 0 0.28 0.07
Cooked
EL POLLO LOCO
Grilled
0 0 0 0
Salsa 0.06 0 0.02 0.02
Water, Tap 0.24 0 0 0
Spinach, Chopped, Raw 0.03 0 0.02 0.06
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
0 0 0.17 0.05

0 0 0.11 0.06
Water, Tap 0.24 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 0
Chips, Banana, Dried 0 0 0 0

8S
Yogurt, Fruit, Low Fat (9 0.18 0 0.08 0.4
grams protein per 8
ounce)
Water, Tap 0.47 0 0 0

86

Water, Tap 0.24 0 0 0
Omelet, Egg Whites 0.15 0 0.03 0.48
Total 2.3 0 3.11 4.3

Item Name

Niacin(mg)

Vit B6(mg)

Vit B12(!g)

Fol (DFE)(!g)
Water, Tap 0 0 0 0
KELLOGG COMPLE
Wheat Bran Flakes
Cereal
TE 26.68 2.71 8 901.32
Fat Free
0.35 0.14 1.84 18.37
Bread, Whole Wheat,
Prepared, Toasted
2.48 0.12 0 56.07
Blueberries 0.61 0.08 0 8.7
Oil, Olive 0 0 0 0
Oil, Flaxseed with Added 0
Sliced Flaxseed
0 0 0
Rice, Brown, Long Grain,4.47
Cooked
0.42 0 11.7
EL POLLO LOCO
Grilled
0 0 0 0
Salsa 0.05 0.12 0 2.83
Water, Tap 0 0 0 0
Spinach, Chopped, Raw 0.22 0.06 0 58.2
JAMBA JUICE
Orange/Carrot Juice
0.6 0.06 0 60
JAMBA JUICE Carrot
Juice
1 0.18 0 15
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 0
Chips, Banana, Dried 0.2 0.07 0 3.97
Yogurt, Fruit, Low Fat (9
grams protein per 8
ounce)
0.21 0.09 1.05 22.05
Water, Tap 0 0 0 0
Total 37.17 4.11 11.13 1,172.16

Item Name

Vit C(mg)

Vit D (ug)(!g)

Vit A (RAE) (!g)

Vit A (IU) (IU)
Water, Tap 0 0 0 0
Omelet, Egg Whites 5 0.37 0 246.56
KELLOGG COMPLET
Wheat Bran Flakes
Cereal
E 80.04 1.35 300.05 999.92
Fat Free
0 4.41 224.17 749.7
Bread, Whole Wheat,
Prepared, Toasted
0 0 0 2.52
Blueberries 14.06 0 4.35 78.3
Oil, Olive 0 0 0 0
Sliced Flaxseed
0 0 0
Rice, Brown, Long Grain,0
Cooked
0 0 0
EL POLLO LOCO
Grilled
0 0 0 0
Salsa 1.35 0 10.63 206.95
Water, Tap 0 0 0 0

87
Spinach, Chopped, Raw 8.43 0 140.7 2813.1
JAMBA JUICE
Orange/Carrot Juice
99 0 206.25 4125

88

Item Name Vit C(mg) Vit D (ug)(!g) Vit A (RAE) (!g) Vit A (IU) (IU)
Water, Tap 0 0 0 0
Omelet, Egg Whites 5 0.37 0 246.56
JAMBA JUICE Carrot
Juice
4.53 0 581.25 11625
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
12 0 0 750
Chips, Banana, Dried 1.79 0 1.13 23.53
Yogurt, Fruit, Low Fat (9 1.47 0.06 26.95 98
grams protein per 8
ounce)
Water, Tap 0 0 0 0
Total 227.67 6.19 1,495.49 21,718.58

Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Water, Tap 0 7.11 0 2.37
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
0.04 448.35 0.11 40.43

0.53 22.68 2.14 56.07
Blueberries 0.83 8.7 0.41 8.7
Oil, Olive 1.94 0.14 0.08 0
Oil, Flaxseed with Added 0.2 2.55 0.1 4.25
Sliced Flaxseed
Cooked
EL POLLO LOCO
Grilled
0 0 0 0
Salsa 0.84 19.14 0.33 10.63
Water, Tap 0 7.11 0 2.37
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
0.3 75 0.27 18

0.4 25 0.68 20.13
Water, Tap 0 7.11 0 2.37
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 500 0.72 0
Chips, Banana, Dried 0.07 5.1 0.35 21.55
Yogurt, Fruit, Low Fat (9 0.05 338.1 0.15 31.85
grams protein per 8
ounce)
Water, Tap 0 14.22 0 4.74
Total 24.29 1,612.43 31.64 466.54

Item Name Potas(mg) Zinc(mg) Sodium(mg)
Water, Tap 2.37 0 7.11
Omelet, Egg Whites 300.52 0.26 472.33
KELLOGG COMPLETE 228.13 20.11 276.47
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat, Prepared, Toasted

89
573.3 1.54 154.35
217.35 1.04 240.03
Blueberries 111.65 0.23 1.45
Oil, Olive 0.14 0 0.27

9u

Water, Tap 2.37 0 7.11
Omelet, Egg Whites 300.52 0.26 472.33
Oil, Flaxseed with Added 8.79
Sliced Flaxseed
0.09 1.7
Rice, Brown, Long Grain,125.77
Cooked
1.84 14.62
EL POLLO LOCO
Grilled
0 0 648.84
Salsa 210.5 0.26 425.24
Water, Tap 2.37 0 7.11
Spinach, Chopped, Raw 167.4 0.16 23.7
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
757.5 0 93.75

245 0.23 57.5
Water, Tap 2.37 0 7.11
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 170
Chips, Banana, Dried 151.96 0.21 1.7
Yogurt, Fruit, Low Fat (9 433.65 1.64 129.85
grams protein per 8
ounce)
Water, Tap 4.74 0 14.22
Total 3,543.5 27.62 2,747.36

91

Oatmeal, Cooked with
Milk
Breakfast 1 cup(s) 234 234
Fat Free
Breakfast 8 fluid ounce(s) - 8 fl oz
is 1 cup
245 83.3
Bread, Whole Wheat,
Prepared, Toasted
Breakfast 1 slice(s) 42 128.1
CHEFMARK Jam,
Strawberry, Portion
Control Cup
Breakfast 0.5 ounce(s) 14 30
Tortilla, Corn Lunch 2 item(s) 48 104.64
JACK IN THE BOX
Southwest Grilled
Chicken Salad, Plain, w/o
Salad Dressing
Lunch 1 serving(s) 442 310
Tomatoes, Red Lunch 1 item(s) - Medium
whole (2 3/5 in. diameter)
123 22.14
Rice, Brown, Long Gra
Cooked
in,Dinner 1.3 cup(s) 253.5 281.38
Sausage, Pork, Link,
Cooked
Dinner 2 item(s) - 2 links 48 162.72
Potatoes, Baked, Flesh
and Skin with Salt
Dinner 0.5 item(s) - 1 item is 1
medium potato (2 1/4'' x
3 1/4'')
86.5 80.44
Beans, Pinto, Boiled Dinner 5 ounce(s) 141.75 202.7
Salmon, Sockeye,
Cooked, Dry Heat
Dinner 3 ounce(s) 85.05 143.73
Apple, Medium Snacks 1 item(s) - 1 item is 1
medium apple (3 in.
diameter)
182 94.64
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
SPECIAL DARK
Chocolate Bar
Snacks 1 item(s) - 1-1.45 oz. bar 41.11 228.56
Seeds, Sunflower
Kernels, Dry Roasted
Snacks 0.25 cup(s) 32 186.24
Total

3,675.54 2,512.6

Item Name

Protein(g)

Carb(g)

Fat(g)

Sat Fat(g)
Milk
12.26 32.67 6.29 2.89
Fat Free
8.26 12.15 0.2 0.14
Bread, Whole Wheat,
Prepared, Toasted
3.86 23.69 2.48 0.37
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 8 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 2.74 21.43 1.37 0.22

92
JACK IN THE BOX
Southwest Grilled
Salad Dressing
31 28 12 5
Tomatoes, Red 1.08 4.78 0.25 0.03
Cooked

9S

Milk
12.26 32.67 6.29 2.89
Fat Free
8.26 12.15 0.2 0.14
Cooked
9.33 0 13.61 4.39
and Skin with Salt
2.16 18.29 0.11 0.03
Water, Tap 0 0 0 0
Beans, Pinto, Boiled 12.77 37.17 0.92 0.19
Salmon, Sockeye,
Cooked, Dry Heat
21.6 0 5.69 0.77
Apple, Medium 0.47 25.13 0.31 0.05
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
10 45 0 0
SPECIAL DARK
Chocolate Bar
2.28 24.87 13.32 0
Seeds, Sunflower
6.19 7.7 15.94 1.67
Total 130.54 347.09 74.76 16.21

Item Name

Mono Fat(g)

Poly Fat(g)

Trans Fat(g)

Chol(mg)
Milk
1.78 1 0 14.04
Fat Free
0.05 0.01 0 4.9
Bread, Whole Wheat,
Prepared, Toasted
0.53 1.36 0 0
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 0.33 0.68 0 0
JACK IN THE BOX
Southwest Grilled
Salad Dressing
0 0 0 90
Tomatoes, Red 0.04 0.1 0 0
Rice, Brown, Long Grain,0.83 0.82 0 0
Cooked
Cooked
5.94 1.79 0.11 40.32
and Skin with Salt
0 0.05 0 0
Water, Tap 0 0 0 0
Beans, Pinto, Boiled 0.19 0.33 0 0
Salmon, Sockeye,
Cooked, Dry Heat
1.22 1.27 0 53.58
Apple, Medium 0.01 0.09 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 2.5
SPECIAL DARK
Chocolate Bar
2.11 0.18 0 2.06
Seeds, Sunflower
3.04 10.52 0 0
Total 16.08 18.21 0.11 207.4

Item Name

Omega-6(g)

Omega-3(g)

Diet Fiber(g)

Sugar(g)

94
Milk
0.9 0 3.28 11.14
Fat Free
0 0 0 12.47

9S

Milk
0.9 0 3.28 11.14
Fat Free
0 0 0 12.47
Bread, Whole Wheat,
Prepared, Toasted
1.21 0.15 2.81 1.77
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0 6
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 0.66 0.02 3.02 0.42
JACK IN THE BOX
Southwest Grilled
Salad Dressing
0 0 7 6
Tomatoes, Red 0.1 0 1.48 3.23
Cooked
Cooked
1.58 0 0 0
and Skin with Salt
0.04 0.01 1.9 1.02
Water, Tap 0 0 0 0
Salmon, Sockeye,
Cooked, Dry Heat
0.32 0 0 0
Apple, Medium 0.08 0.02 4.37 18.91
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0.5 43
SPECIAL DARK
Chocolate Bar
0 0 2.67 19.55
Seeds, Sunflower
10.49 0.02 3.55 0.87
Total 16.3 0.45 47.91 125.76

Item Name

Water(L)

Alcohol(g)

Thiamin(mg)

Ribo(mg)
Milk
0.18 0 0.27 0.41
Fat Free
0.22 0 0.11 0.45
Bread, Whole Wheat,
Prepared, Toasted
0.01 0 0.11 0.09
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0 0
Water, Tap 0.71 0 0 0
Water, Tap 0.24 0 0 0
Tortilla, Corn 0.02 0 0.05 0.03
JACK IN THE BOX
Southwest Grilled
Salad Dressing
0 0 0 0
Tomatoes, Red 0.12 0 0.05 0.02
Cooked
in,0.19 0 0.24 0.06
Cooked
0.02 0 0.14 0.09
and Skin with Salt
0.06 0 0.06 0.04
Water, Tap 0.24 0 0 0

96
Beans, Pinto, Boiled 0.09 0 0.27 0.09
Salmon, Sockeye,
Cooked, Dry Heat
0.06 0 0.18 0.12

97

Milk
0.18 0 0.27 0.41
Fat Free
Apple, Medium
0.22

0.16
0

0
0.11

0.03
0.45

0.05
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 0
SPECIAL DARK
Chocolate Bar
0 0 0 0
Seeds, Sunflower
0 0 0.03 0.08
Total 2.31 0 1.55 1.55

Item Name

Niacin(mg)

Vit B6(mg)

Vit B12(!g)

Fol (DFE)(!g)
Milk
0.44 0.11 0.77 16.38
Fat Free
0.23 0.09 1.23 12.25
Bread, Whole Wheat,
Prepared, Toasted
1.66 0.08 0 37.38
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 0.72 0.11 0 2.4
JACK IN THE BOX
Southwest Grilled
Salad Dressing
0 0 0 0
Tomatoes, Red 0.73 0.1 0 18.45
Rice, Brown, Long Grain,3.87 0.37 0 10.14
Cooked
Cooked
3 0.16 0.57 1.44
and Skin with Salt
1.22 0.27 0 24.22
Water, Tap 0 0 0 0
Beans, Pinto, Boiled 0.45 0.32 0 243.81
Salmon, Sockeye,
Cooked, Dry Heat
8.25 0.59 4.82 7.65
Apple, Medium 0.17 0.08 0 5.46
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 0
SPECIAL DARK
Chocolate Bar
0 0 0 0
Seeds, Sunflower
2.25 0.26 0 75.84
Total 22.99 2.53 7.39 455.42

Item Name

Vit C(mg)

Vit D (ug)(!g)

Vit A (RAE) (!g)

Vit A (IU) (IU)
Milk
0.23 0 95.94 391.61
Fat Free
0 2.94 149.45 499.8
Bread, Whole Wheat,
Prepared, Toasted
0 0 0 1.68
CHEFMARK Jam,
Strawberry, Portion
Control Cup
2.4 0 0 0

98
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 0 0 0 0.96

99

Milk
0.23 0 95.94 391.61
Fat Free
JACK IN THE BOX
0

43.78
2.94

0
149.45

0
499.8

4104.67
Southwest Grilled
Salad Dressing

Tomatoes, Red 16.85 0 51.66 1024.59
Rice, Brown, Long Grain,0 0 0 0
Cooked
Cooked
0.34 0.34 5.76 19.68
and Skin with Salt
8.3 0 0.87 8.65
Water, Tap 0 0 0 0
Beans, Pinto, Boiled 1.13 0 0 0
Salmon, Sockeye,
Cooked, Dry Heat
0 11.14 58.68 176.05
Apple, Medium 8.37 0 5.46 98.28
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
9 0 0 500
SPECIAL DARK
Chocolate Bar
0 0 0 0
Seeds, Sunflower
0.45 0 0 2.88
Total 90.86 14.42 367.82 6,828.85

Item Name

Alpha-T(mg)

Calcium(mg)

Iron(mg)

Magn(mg)
Milk
0.3 259.74 1.43 72.54
Fat Free
0.02 298.9 0.07 26.95
Bread, Whole Wheat,
Prepared, Toasted
0.35 15.12 1.43 37.38
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0 0
Water, Tap 0 21.33 0 7.11
Water, Tap 0 7.11 0 2.37
Tortilla, Corn 0.13 38.88 0.59 34.56
JACK IN THE BOX
Southwest Grilled
Salad Dressing
0 273.64 4.11 0
Tomatoes, Red 0.66 12.3 0.33 13.53
Cooked
in,0.08 25.35 1.06 109
Cooked
0.26 6.24 0.65 8.16
and Skin with Salt
0.03 12.98 0.93 24.22
Water, Tap 0 7.11 0 2.37
Salmon, Sockeye,
Cooked, Dry Heat
0.97 10.21 0.43 30.62
Apple, Medium 0.33 10.92 0.22 9.1
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 350 0.72 0

1uu
SPECIAL DARK
Chocolate Bar
0 12.33 0.88 12.74
Seeds, Sunflower
8.35 22.4 1.22 41.28

1u1

Milk
0.3 259.74 1.43 72.54
Fat Free
0.02 298.9 0.07 26.95
Total 12.84 1,449.76 17.03 502.81

Item Name

Potas(mg)

Zinc(mg)

Sodium(mg)

Milk
421.2 1.92 332.28

Fat Free
382.2 1.03 102.9

Bread, Whole Wheat,
Prepared, Toasted
144.9 0.69 160.02

CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0

Water, Tap 7.11 0 21.33

Water, Tap 2.37 0 7.11

Tortilla, Corn 89.28 0.63 21.6

JACK IN THE BOX
Southwest Grilled
Salad Dressing
930 0 820

Tomatoes, Red 291.51 0.21 6.15

Rice, Brown, Long Grain,109 1.6 12.68
Cooked
Cooked
and Skin with Salt
141.12 1 359.52

462.77 0.31 8.65
Water, Tap 2.37 0 7.11
Beans, Pinto, Boiled 618.02 1.39 1.42
Salmon, Sockeye,
Cooked, Dry Heat
347 0.43 113.97
Apple, Medium 194.74 0.07 1.82
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
SPECIAL DARK
Chocolate Bar
Seeds, Sunflower
0 0 120

206.36 0 2.47

272 1.69 0.96
Total 4,621.96 10.97 2,099.97

1u2

Milk, Non Fat Skim or Breakfast 1.5 cup(s) 367.5 124.95
Fat Free

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 2.37
GENERAL MILLS Breakfast 1 cup(s) - 1 cup, (1 40 133.2
TOTAL Wheat Flakes

NLEA serving)

Cereal

Eggs, Scrambled, No Breakfast 2 item(s) - 2 large eggs 120 156
Added Fat

Banana Breakfast 0.5 item(s) - Medium (7 59 52.51

in. to 7 7/8 in. long)

Kale Lunch 1 cup(s) - chopped 67 33.5
STARBUCKS Grande, Lunch 16 fluid ounce(s) 472.64 0
TAZO China Green Tips

Brewed Tea

SUBWAY Sandwich, Lunch 1 item(s) - 1 item is 1 240 320
Oven Roasted Chicken

sandwich

Breast, Wheat, 6 Inch

BAKED LAY'S Potato Lunch 2 ounce(s) 56.7 240
Chips, Cheddar & Sour

Cream

GORTONS GRILLED Dinner 1 item(s) - 1 fillet 108 100

Char-Grilled

GREEN GIANT Dinner 0.75 cup(s) 93.33 56.22
STEAMERS Vegetables,

Mixed, Frozen

STARBUCKS Tall, Dinner 12 fluid ounce(s) 354.48 0

Brewed Tea

Rice, Brown, Long Grain,Dinner 1 cup(s) 195 216.45
Cooked
HORMEL SPAM
Luncheon Meat, Pork and
Chicken, Light, Minced,
Canned, Ascorbic Acid
Added
Dinner 2 ounce(s) 56.7 108.3
HUNT'S Tomato
Ketchup, Bottled
Dinner 1 tablespoon(s) 17 15
Bean Sprouts, Soybeans,
Mature Seeds, Steamed
Dinner 1 cup(s) 94 76.14
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
Dannon Activia Light,
Fat Free, No Sugar added
Snacks 127.51 gram(s) 127.51 60.01
JAMBA JUICE
Orange/Carrot Juice
Snacks 12 fluid ounce(s) 363 120
JAMBA JUICE Carrot
Juice
Snacks 4 fluid ounce(s) 118.75 22.5
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
Snacks 10.5 fluid ounce(s) - 10.5 310 150
fl oz is 1 bottle
Total 5,629.25 2,207.15

1uS

Item Name

Protein(g)

Carb(g)

Fat(g)

Sat Fat(g)
Fat Free
12.38 18.23 0.29 0.21
Coffee, Brewed 0.28 0 0.05 0

1u4

Fat Free
12.38 18.23 0.29 0.21
Coffee, Brewed 0.28 0 0.05 0
Water, Tap 0 0 0 0
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
2.67 30.67 0.67 0.16
Eggs, Scrambled, No
Added Fat
12.97 2.51 10.03 3.35
Banana 0.64 13.48 0.19 0.07
Kale 2.21 6.71 0.47 0.06
Water, Tap 0 0 0 0
STARBUCKS Grande,
Brewed Tea
0 0 0 0
SUBWAY Sandwich,
23 49 4.5 1
BAKED LAY'S Potato
Cream
4 42 7 2
GORTONS GRILLED
Char-Grilled
17 1 3 0.5
GREEN GIANT
Mixed, Frozen
2.25 13.49 0 0
STARBUCKS Tall,
Brewed Tea
0 0 0 0
Cooked
HORMEL SPAM
Added
8.64 0.77 7.88 2.55
HUNT'S Tomato
Ketchup, Bottled
0 4 0 0
Water, Tap 0 0 0 0
7.96 6.14 4.18 0.58
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
10 45 0 0
3.75 12 0 0
JAMBA JUICE
Orange/Carrot Juice
2.25 27.75 0.75 0
JAMBA JUICE Carrot
Juice
1 5.5 0.12 0
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
1 31 3 1
Total 117.04 354.01 43.9 11.83

Item Name

Mono Fat(g)

Poly Fat(g)

Trans Fat(g)

Chol(mg)
Fat Free
0.08 0.01 0 7.35
Coffee, Brewed 0.04 0 0 0
Water, Tap 0 0 0 0

1uS
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
0.13 0.28 0 0
Eggs, Scrambled, No 3.75 1.31 0 397.2

1u6

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Fat Free
0.08 0.01 0 7.35
Coffee, Brewed 0.04 0 0 0
Added Fat

Banana 0.02 0.04 0 0
Kale 0.03 0.23 0 0
Water, Tap 0 0 0 0
STARBUCKS Grande,
Brewed Tea
0 0 0 0
SUBWAY Sandwich,
0 0 0 25
BAKED LAY'S Potato
Cream
2 3 0 0
GORTONS GRILLED
Char-Grilled
1.5 1 0 65
GREEN GIANT
Mixed, Frozen
0 0 0 0
STARBUCKS Tall,
Brewed Tea
0 0 0 0
Cooked
0.64 0.63 0 0
HORMEL SPAM
3.98 0.83 0 42.53
Added

HUNT'S Tomato
Ketchup, Bottled
0 0 0 0
Water, Tap 0 0 0 0
0.95 2.36 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 2.5
0 0 0 1.88
JAMBA JUICE
Orange/Carrot Juice
0 0 0 0
JAMBA JUICE Carrot
Juice
0 0 0 0
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
0 0 0 0
Total 13.12 9.69 0 541.45

Item Name

Omega-6(g)

Omega-3(g)

Diet Fiber(g)

Sugar(g)
Fat Free
0.01 0 0 18.71
Coffee, Brewed 0 0 0 0
Water, Tap 0 0 0 0
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
0.26 0.02 4 6.67
Eggs, Scrambled, No
Added Fat
1.1 0.04 0 2.68
Banana 0.03 0.02 1.53 7.22

1u7
Kale 0.09 0.12 1.34 1.47
Water, Tap 0 0 0 0
STARBUCKS Grande, 0 0 0 0

1u8

Milk, Non Fat Skim or 0.01 0 0 18.71
Fat Free


Brewed Tea

SUBWAY Sandwich, 0 0 5 7


BAKED LAY'S Potato 0 0 4 6

Cream

GORTONS GRILLED 0 0 0 0

Char-Grilled

GREEN GIANT 0 0 2.25 4.5

Mixed, Frozen

STARBUCKS Tall, 0 0 0 0

Brewed Tea

Cooked
HORMEL SPAM 0.77 0.07 0 0.71



Added

HUNT'S Tomato 0 0 0 4
Ketchup, Bottled

Water, Tap 0 0 0 0
Bean Sprouts, Soybeans, 2.08 0.28 0.75 0.49

STARBUCKS Grande, 0 0 0.5 43
Non Fat, TAZO Iced

Green Tea Latte

Dannon Activia Light, 0 0 0 8.25

JAMBA JUICE 0 0 0 29.25
Orange/Carrot Juice

JAMBA JUICE Carrot 0 0 0 6.5
Juice

SAMBAZON Juice, 0.4 0.02 2 22
Organic, Acai,

Antioxidant Trinity

Total 5.34 0.59 24.88 169.12

Item Name

Water(L)

Alcohol(g)

Thiamin(mg)

Ribo(mg)
Milk, Non Fat Skim or 0.33 0 0.17 0.67
Fat Free

Coffee, Brewed 0.24 0 0.03 0.18
Water, Tap 0.71 0 0 0
GENERAL MILLS 0 0 2 2.27
TOTAL Wheat Flakes

Cereal

Eggs, Scrambled, No 0.09 0 0.07 0.49
Added Fat

Banana 0.04 0 0.02 0.04
Kale 0.06 0 0.07 0.09
Water, Tap 0.47 0 0 0

Brewed Tea

1u9


11u

Fat Free
0.33 0 0.17 0.67
Coffee, Brewed 0.24 0 0.03 0.18
BAKED LAY'S Potato
Cream
0 0 0.06 0.07
GORTONS GRILLED
Char-Grilled
0 0 0.09 0.03
GREEN GIANT
Mixed, Frozen
0 0 0 0
STARBUCKS Tall,
Brewed Tea
0 0 0 0
Cooked
0.14 0 0.19 0.05
HORMEL SPAM 0.04 0 0 0
Added
HUNT'S Tomato 0
Ketchup, Bottled
Water, Tap 0.47
Bean Sprouts, Soybeans, 0.07
STARBUCKS Grande, 0
Non Fat, TAZO Iced
Green Tea Latte
Dannon Activia Light, 0
JAMBA JUICE 0
Orange/Carrot Juice
JAMBA JUICE Carrot 0
Juice
SAMBAZON Juice, 0
Organic, Acai,
Antioxidant Trinity
0 0 0
0 0 0
0 0.19 0.05
0 0 0
0 0 0.26
0 0.17 0.05
0 0.11 0.06
0 0 0
Total 2.68 0 3.17 4.31

Item Name

Niacin(mg)

Vit B6(mg)

Vit B12(!g)

Fol (DFE)(!g)
Fat Free
0.35 0.14 1.84 18.37
Coffee, Brewed 0.45 0 0 4.74
Water, Tap 0 0 0 0
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
26.67 2.67 8 901.2
Eggs, Scrambled, No
Added Fat
0.1 0.14 1.16 34.8
Banana 0.39 0.22 0 11.8
Kale 0.67 0.18 0 19.43
Water, Tap 0 0 0 0
STARBUCKS Grande,
Brewed Tea
0 0 0 0
SUBWAY Sandwich,
0 0 0 0

111
BAKED LAY'S Potato
Cream
2.4 0.32 0 0
GORTONS GRILLED
1.6 0 0 0

112

Item Name Niacin(mg) Vit B6(mg) Vit B12(!g) Fol (DFE)(!g)
Milk, Non Fat Skim or 0.35 0.14 1.84 18.37
Fat Free

Coffee, Brewed 0.45 0 0 4.74
Char-Grilled

GREEN GIANT 0 0 0 0

Mixed, Frozen


Brewed Tea

Rice, Brown, Long Grain,2.98 0.28 0 7.8
Cooked
HORMEL SPAM 0 0 0 1.7



Added

Ketchup, Bottled

Water, Tap 0 0 0 0
Bean Sprouts, Soybeans, 1.03 0.1 0 75.2

Non Fat, TAZO Iced

Green Tea Latte

Dannon Activia Light, 0 0 0 0

JAMBA JUICE 0.6 0.06 0 60
Orange/Carrot Juice

JAMBA JUICE Carrot 1 0.18 0 15
Juice

SAMBAZON Juice, 0 0 0 0
Organic, Acai,

Antioxidant Trinity

Total 38.23 4.28 11 1,150.05

Item Name

Vit C(mg)

Vit D (ug)(!g)

Vit A (RAE) (!g)

Vit A (IU) (IU)
Milk, Non Fat Skim or 0 4.41 224.17 749.7
Fat Free

Water, Tap 0 0 0 0
GENERAL MILLS 80 3.32 199.2 666.8
TOTAL Wheat Flakes

Cereal

Eggs, Scrambled, No 0 2.04 147.6 658.17
Added Fat

Banana 5.13 0 1.77 37.76
Kale 80.4 0 515.23 10301.92
Water, Tap 0 0 0 0

Brewed Tea



BAKED LAY'S Potato 2.4 0 0 0

Cream


Char-Grilled

GREEN GIANT 4.05 0 70.28 1405.55

11S

Mixed, Frozen


114

Milk, Non Fat Skim or 0 4.41 224.17 749.7
Fat Free


Brewed Tea

Cooked
HORMEL SPAM 21.83 0 0 0



Added

Ketchup, Bottled

Water, Tap 0 0 0 0
Bean Sprouts, Soybeans, 7.8 0 1.88 37.6

Non Fat, TAZO Iced

Green Tea Latte

Dannon Activia Light, 0 1.13 0 300.03

JAMBA JUICE 99 0 206.25 4125
Orange/Carrot Juice

JAMBA JUICE Carrot 4.53 0 581.25 11625
Juice

SAMBAZON Juice, 720 0 0 0
Organic, Acai,

Antioxidant Trinity

Total 1,058.14 10.9 1,947.63 30,807.53

Item Name

Alpha-T(mg)

Calcium(mg)

Iron(mg)

Magn(mg)
Fat Free

Coffee, Brewed 0.02 4.74 0.02 7.11
Water, Tap 0 21.33 0 7.11
GENERAL MILLS 18 1333.2 24 32
TOTAL Wheat Flakes

Cereal

Eggs, Scrambled, No 0.92 93.6 1.72 15.6
Added Fat

Banana 0.06 2.95 0.15 15.93
Kale 0 90.45 1.14 22.78
Water, Tap 0 14.22 0 4.74

Brewed Tea

SUBWAY Sandwich, 0 60 2.7 0


BAKED LAY'S Potato 0 40 0.72 0

Cream


Char-Grilled

GREEN GIANT 0 0 0.4 0

Mixed, Frozen


Brewed Tea

11S
Cooked

HORMEL SPAM 0 22.11 0.79 10.21

116

Fat Free

Coffee, Brewed 0.02 4.74 0.02 7.11



Added

Ketchup, Bottled

Water, Tap 0 14.22 0 4.74
Bean Sprouts, Soybeans, 0.2 55.46 1.23 56.4

STARBUCKS Grande, 0 350 0.72 0
Non Fat, TAZO Iced

Green Tea Latte

Dannon Activia Light, 0 112.51 0 0

JAMBA JUICE 0.3 75 0.27 18
Orange/Carrot Juice

JAMBA JUICE Carrot 0.4 25 0.68 20.13
Juice

SAMBAZON Juice, 0 40 0.72 0
Organic, Acai,

Antioxidant Trinity

Total 20.01 2,842.64 36.2 339.02

Item Name

Potas(mg)

Zinc(mg)

Sodium(mg)

Milk, Non Fat Skim or 573.3 1.54 154.35

Fat Free

Coffee, Brewed 116.13 0.05 4.74

Water, Tap 7.11 0 21.33

GENERAL MILLS 120 20 253.2

TOTAL Wheat Flakes

Cereal

Eggs, Scrambled, No 181.2 1.19 435.6

Added Fat

Banana 211.22 0.09 0.59

Kale 299.49 0.29 28.81

Water, Tap 4.74 0 14.22

STARBUCKS Grande, 0 0 0


Brewed Tea

SUBWAY Sandwich, 0 0 750



BAKED LAY'S Potato 0 0 540


Cream

GORTONS GRILLED 360 0 260


Char-Grilled

GREEN GIANT 0 0 22.49


Mixed, Frozen

STARBUCKS Tall, 0 0 0


Brewed Tea

Rice, Brown, Long Grain,83.85 1.23 9.75
Cooked
HORMEL SPAM
Chicken, Light, Minced, Canned, Ascorbic Acid Added

117
261.39
1.
25
5
85.14

118
Fat Free
573.3 1.54 154.35
Coffee, Brewed 116.13 0.05 4.74
HUNT'S Tomato
Ketchup, Bottled
0 0 180
Water, Tap 4.74 0 14.22
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
333.7 0.98 9.4

0 0 120

180.02 0 60.01

757.5 0 93.75

245 0.23 57.5

0 0 16
Total 3,739.39 26.84 3,631.1

119
Apr 17, 2014
Exchanges Spreadsheet for Mar 13, 2014

Item Name Meal Quantity Weight Vegetable
Water, Tap Breakfast 8 fluid ounce(s) 237 g 0
Omelet, Egg Whites Breakfast 1 item(s) 168.82 g 1
KELLOGG COMPLETE Breakfast 1 cup(s) - 1 NLEA 38.67 g 0
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
serving

Breakfast 1.5 cup(s) 367.5 g 0

Breakfast 1.5 slice(s) 63 g 0
Blueberries Breakfast 1 cup(s) 145 g 0
Oil, Olive Breakfast 1 tablespoon(s) 13.5 g 0
Oil, Flaxseed with Added Breakfast 1 ounce(s) 28.35 g 0
Sliced Flaxseed
Rice, Brown, Long Grain,Lunch 1.5 cup(s) 292.5 g 0
Cooked
EL POLLO LOCO
Grilled
Lunch 4.5 ounce(s) 127.58 g 0
Salsa Lunch 2.5 ounce(s) 70.87 g 0
Water, Tap Lunch 8 fluid ounce(s) 237 g 0
Spinach, Chopped, Raw Lunch 1 cup(s) 30 g 0.28
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
Dinner 12 fluid ounce(s) 363 g 0.75

Dinner 4 fluid ounce(s) 118.75 g 1
Water, Tap Dinner 8 fluid ounce(s) 237 g 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
Snacks 24 fluid ounce(s) 708.96 g 0
Chips, Banana, Dried Snacks 1 ounce(s) 28.35 g 0
Yogurt, Fruit, Low Fat (9 Snacks 1 cup(s) 245 g 0
grams protein per 8
ounce)
Water, Tap Snacks 16 fluid ounce(s) 474 g 0
Total 3.03

Item Name Bread/Starch Fruit Other Carbohydrate Milk
Water, Tap 0 0 0 0
Omelet, Egg Whites 0 0 0 0
KELLOGG COMPLETE 1.5 0 0 0
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
0 0 0 0

2.4 0 0 0
Blueberries 0 1.38 0 0
Oil, Olive 0 0 0 0
Oil, Flaxseed with Added 0 0 0 0
Sliced Flaxseed
Rice, Brown, Long Grain,4.5 0 0 0
Cooked
EL POLLO LOCO Chicken, Breast, Flame Grilled

12u
0 0 0 0
Salsa 0 0 0 0

121
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Spinach, Chopped, Raw 0 0 0 0
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
0 1.5 0 0

0 0 0 0
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 3 0
Chips, Banana, Dried 0 2.45 0 0
Yogurt, Fruit, Low Fat (9 0 0 2 0
grams protein per 8
ounce)
Water, Tap 0 0 0 0
Total 8.4 5.33 5 0

Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim
Water, Tap 0 0 0 0
KELLOGG COMPLETE 0 0 0 0
Wheat Bran Flakes
Cereal
Fat Free
Bread, Whole Wheat,
Prepared, Toasted
0 0 0 1.4

0 0 0 0
Blueberries 0 0 0 0
Oil, Olive 0 2.7 0 0
Oil, Flaxseed with Added 0 5.67 0 0
Sliced Flaxseed
Cooked
EL POLLO LOCO
Grilled
0 1.05 5.23 0
Salsa 0 0 0 0
Water, Tap 0 0 0 0
JAMBA JUICE
Orange/Carrot Juice
JAMBA JUICE Carrot
Juice
0 0 0 0

0 0 0 0
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 1.5
Yogurt, Fruit, Low Fat (9 0 0 0 1
grams protein per 8
ounce)
Water, Tap 0 0 0 0
Total 0 9.42 7.23 3.9

Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat
Water, Tap 0 0 0 0
KELLOGG COMPLETE 0 0 0 0
Wheat Bran Flakes
Cereal

122
Fat Free
0 0 0 0
Bread, Whole Wheat, 0 0 0 0

12S

Water, Tap 0 0 0 0
Prepared, Toasted

Blueberries 0 0 0 0
Oil, Olive 0 0 0 0
Sliced Flaxseed
0 0 0
Cooked
0 0 0
EL POLLO LOCO
Grilled
0 0 0 0
Salsa 0 0 0 0
Water, Tap 0 0 0 0
JAMBA JUICE
Orange/Carrot Juice
0 0 0 0
JAMBA JUICE Carrot
Juice
0 0 0 0
Water, Tap 0 0 0 0
STARBUCKS Venti,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 0
Yogurt, Fruit, Low Fat (9
grams protein per 8
ounce)
0 0 0 0
Water, Tap
Total
0
0
0
0
0
0
0
0
Item Name

Meat-Lean

Water, Tap 0

Omelet, Egg Whites 0

KELLOGG COMPLETE 0
Wheat Bran Flakes
Cereal
Milk, Non Fat Skim or 0
Fat Free
Bread, Whole Wheat, 0
Prepared, Toasted
Blueberries 0
Oil, Olive 0
Sliced Flaxseed
Cooked
EL POLLO LOCO 0
Grilled
Salsa 0
Water, Tap 0
Spinach, Chopped, Raw 0
JAMBA JUICE 0
Orange/Carrot Juice
Juice
Water, Tap 0
STARBUCKS Venti, 0
Non Fat, TAZO Iced
Green Tea Latte

124
Chips, Banana, Dried 0
Yogurt, Fruit, Low Fat (9 0
grams protein per 8

12S
Item Name Meat-Lean
Water, Tap 0
Omelet, Egg Whites 0
ounce)
Water, Tap 0
Total 0

126

Milk
Breakfast 1 cup(s) 234 g 0
Fat Free
Breakfast 8 fluid ounce(s) - 8 fl oz
is 1 cup
245 g 0
Bread, Whole Wheat,
Prepared, Toasted
Breakfast 1 slice(s) 42 g 0
CHEFMARK Jam,
Strawberry, Portion
Control Cup
Breakfast 0.5 ounce(s) 14 g 0
Tortilla, Corn Lunch 2 item(s) 48 g 0
JACK IN THE BOX
Southwest Grilled
Salad Dressing
Lunch 1 serving(s) 442 g 5.5
Tomatoes, Red Lunch 1 item(s) - Medium
whole (2 3/5 in. diameter)
123 g 0.89
Cooked
in,Dinner 1.3 cup(s) 253.5 g 0
Cooked
Dinner 2 item(s) - 2 links 48 g 0
and Skin with Salt
Dinner 0.5 item(s) - 1 item is 1
medium potato (2 1/4'' x
3 1/4'')
86.5 g 0
Beans, Pinto, Boiled Dinner 5 ounce(s) 141.75 g 0
Salmon, Sockeye,
Cooked, Dry Heat
Dinner 3 ounce(s) 85.05 g 0
Apple, Medium Snacks 1 item(s) - 1 item is 1
medium apple (3 in.
diameter)
182 g 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
SPECIAL DARK
Chocolate Bar
Snacks 1 item(s) - 1-1.45 oz. bar 41.11 g 0
Seeds, Sunflower
Snacks 0.25 cup(s) 32 g 0
Total

6.39

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk
Milk
2 0 0 0
Fat Free
0 0 0 0
Bread, Whole Wheat,
Prepared, Toasted
1.6 0 0 0
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0.5 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 1.31 0 0 0

127
JACK IN THE BOX
Southwest Grilled
Salad Dressing
0 0 0 0
Tomatoes, Red 0 0 0 0
Rice, Brown, Long Grain,3.9 0 0 0
Cooked

128

Milk
2 0 0 0
Fat Free
0 0 0 0
Cooked
0 0 0 0
and Skin with Salt
1 0 0 0
Water, Tap 0 0 0 0
Beans, Pinto, Boiled 2.47 0 0 0
Salmon, Sockeye,
Cooked, Dry Heat
0 0 0 0
Apple, Medium 0 1.58 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 2 0
SPECIAL DARK
Chocolate Bar
0 0 2.73 0
Seeds, Sunflower
0 0 0 0
Total 12.29 1.58 5.23 0

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim
Milk
0 0 0 0
Fat Free
0 0 0 0.93
Bread, Whole Wheat,
Prepared, Toasted
0 0 0 0
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 0 0 0 0
JACK IN THE BOX
Southwest Grilled
Salad Dressing
0 0 0 0
Cooked
Cooked
0 0 0 0
and Skin with Salt
0 0 0 0
Water, Tap 0 0 0 0
Beans, Pinto, Boiled 0 0 0.76 0
Salmon, Sockeye,
Cooked, Dry Heat
0 0 0 0
Apple, Medium 0 0 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 1
SPECIAL DARK
Chocolate Bar
0 0 0 0
Seeds, Sunflower
0 1.5 0 0
Total 0 1.5 0.76 1.93

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

129
Milk
0 0 0 0.5
Fat Free
0 0 0 0

1Su

Milk
0 0 0 0.5
Fat Free
0 0 0 0
Bread, Whole Wheat,
Prepared, Toasted
0 0 0 0
CHEFMARK Jam,
Strawberry, Portion
Control Cup
0 0 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Tortilla, Corn 0 0 0 0
JACK IN THE BOX
Southwest Grilled
Salad Dressing
3 0 0 0
Cooked
Cooked
2.17 0 0 0
and Skin with Salt
0 0 0 0
Water, Tap 0 0 0 0
Beans, Pinto, Boiled 0 0 0 0
Salmon, Sockeye,
Cooked, Dry Heat
0 0 0 0
Apple, Medium 0 0 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 0
SPECIAL DARK
Chocolate Bar
0 0 0 0
Seeds, Sunflower
0 0 1 0
Total 5.17 0 1 0.5

Item Name Meat-Lean
Oatmeal, Cooked with 0
Milk
Fat Free
Bread, Whole Wheat, 0
Prepared, Toasted
CHEFMARK Jam, 0
Strawberry, Portion
Control Cup
Water, Tap 0
Water, Tap 0
Tortilla, Corn 0
JACK IN THE BOX 0
Southwest Grilled
Salad Dressing
Tomatoes, Red 0
Cooked
Sausage, Pork, Link, 0
Cooked
Potatoes, Baked, Flesh 0
and Skin with Salt

1S1
Water, Tap 0
Beans, Pinto, Boiled 0
Salmon, Sockeye, 3.34

1S2
Item Name Meat-Lean
Oatmeal, Cooked with 0
Milk
Fat Free
Cooked, Dry Heat
Apple, Medium 0
STARBUCKS Grande, 0
Non Fat, TAZO Iced
Green Tea Latte
SPECIAL DARK 0
Chocolate Bar
Seeds, Sunflower 0
Total 3.34

1SS

Milk, Non Fat Skim or Breakfast 1.5 cup(s) 367.5 g 0
Fat Free

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 g 0
GENERAL MILLS Breakfast 1 cup(s) - 1 cup, (1 40 g 0
TOTAL Wheat Flakes

NLEA serving)

Cereal

Eggs, Scrambled, No Breakfast 2 item(s) - 2 large eggs 120 g 0
Added Fat

Banana Breakfast 0.5 item(s) - Medium (7 59 g 0

in. to 7 7/8 in. long)

Kale Lunch 1 cup(s) - chopped 67 g 1.34
STARBUCKS Grande, Lunch 16 fluid ounce(s) 472.64 g 0

Brewed Tea

SUBWAY Sandwich, Lunch 1 item(s) - 1 item is 1 240 g 1

sandwich


BAKED LAY'S Potato Lunch 2 ounce(s) 56.7 g 0

Cream

GORTONS GRILLED Dinner 1 item(s) - 1 fillet 108 g 0

Char-Grilled

GREEN GIANT Dinner 0.75 cup(s) 93.33 g 0

Mixed, Frozen

STARBUCKS Tall, Dinner 12 fluid ounce(s) 354.48 g 0

Brewed Tea

Rice, Brown, Long Grain,Dinner 1 cup(s) 195 g 0
Cooked
HORMEL SPAM
Added
Dinner 2 ounce(s) 56.7 g 0
HUNT'S Tomato
Ketchup, Bottled
Dinner 1 tablespoon(s) 17 g 0
Dinner 1 cup(s) 94 g 1
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
Snacks 127.51 gram(s) 127.51 g 0
JAMBA JUICE
Orange/Carrot Juice
Snacks 12 fluid ounce(s) 363 g 0.75
JAMBA JUICE Carrot
Juice
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
Snacks 10.5 fluid ounce(s) - 10.5 310 g 0
fl oz is 1 bottle
Total 5.09

1S4

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk
Fat Free
0 0 0 0
Coffee, Brewed 0 0 0.03 0

1SS

Fat Free
0 0 0 0
Coffee, Brewed 0 0 0.03 0
Water, Tap 0 0 0 0
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
1.67 0 0 0
Eggs, Scrambled, No
Added Fat
0 0 0 0
Banana 0 0.88 0 0
Kale 0 0 0 0
Water, Tap 0 0 0 0
STARBUCKS Grande,
Brewed Tea
0 0 0 0
SUBWAY Sandwich,
3 0 0 0
BAKED LAY'S Potato
Cream
3 0 0 0
GORTONS GRILLED
Char-Grilled
0 0 0 0
GREEN GIANT
Mixed, Frozen
1.11 0 0 0
STARBUCKS Tall,
Brewed Tea
0 0 0 0
Cooked
HORMEL SPAM
Added
0 0 0 0
HUNT'S Tomato
Ketchup, Bottled
0 0 0.19 0
Water, Tap 0 0 0 0
0 0 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 2 0
0 0 0 0
JAMBA JUICE
Orange/Carrot Juice
0 1.5 0 0
JAMBA JUICE Carrot
Juice
0 0 0 0
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
0 2.5 0 0
Total 11.78 4.88 2.22 0

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim
Fat Free
0 0 0 1.4
Water, Tap 0 0 0 0

1S6
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
0 0 0 0
Eggs, Scrambled, No 0 0 0 0

1S7

Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim
Fat Free
0 0 0 1.4
Added Fat

Banana 0 0 0 0
Kale 0 0 0 0
Water, Tap 0 0 0 0
STARBUCKS Grande,
Brewed Tea
0 0 0 0
SUBWAY Sandwich,
0 0 2 0
BAKED LAY'S Potato
Cream
0 1 0 0
GORTONS GRILLED
Char-Grilled
0 0 2.5 0
GREEN GIANT
Mixed, Frozen
0 0 0 0
STARBUCKS Tall,
Brewed Tea
0 0 0 0
Cooked
0 0 0 0
HORMEL SPAM
0 0.35 0 0
Added

HUNT'S Tomato
Ketchup, Bottled
0 0 0 0
Water, Tap 0 0 0 0
0 0 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 1
0 0 0 0
JAMBA JUICE
Orange/Carrot Juice
0 0 0 0
JAMBA JUICE Carrot
Juice
0 0 0 0
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
0 0 0 0
Total 0 1.35 4.5 2.4

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat
Fat Free
0 0 0 0
Water, Tap 0 0 0 0
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
0 0 0 0
Eggs, Scrambled, No
Added Fat
2.08 0 0 0
Banana 0 0 0 0

1S8
Kale 0 0 0 0
Water, Tap 0 0 0 0

1S9

Fat Free
0 0 0 0
Brewed Tea

SUBWAY Sandwich,
0 0 0 0
BAKED LAY'S Potato
Cream
0 0 0 0
GORTONS GRILLED
Char-Grilled
0 0 0 0
GREEN GIANT
Mixed, Frozen
0 0 0 0
STARBUCKS Tall,
Brewed Tea
0 0 0 0
Cooked
HORMEL SPAM
Added
1.23 0 0 0
HUNT'S Tomato
Ketchup, Bottled
0 0 0 0
Water, Tap 0 0 0 0
0 0 0 0
STARBUCKS Grande,
Non Fat, TAZO Iced
Green Tea Latte
0 0 0 0
0 0 0 0
JAMBA JUICE
Orange/Carrot Juice
0 0 0 0
JAMBA JUICE Carrot
Juice
0 0 0 0
SAMBAZON Juice,
Organic, Acai,
Antioxidant Trinity
0 0 0 0
Total 3.31 0 0 0

Item Name

Meat-Lean

Fat Free
0
Coffee, Brewed 0
Water, Tap 0
GENERAL MILLS
TOTAL Wheat Flakes
Cereal
0
Eggs, Scrambled, No
Added Fat
0
Banana 0
Kale 0
Water, Tap 0

14u
STARBUCKS Grande,
Brewed Tea
0
SUBWAY Sandwich,
0

141
Item Name Meat-Lean
Fat Free
Coffee, Brewed 0
BAKED LAY'S Potato 0
Cream
GORTONS GRILLED 0
Char-Grilled
GREEN GIANT 0
Mixed, Frozen
STARBUCKS Tall, 0
Brewed Tea
Cooked
HORMEL SPAM 0
Added
HUNT'S Tomato 0
Ketchup, Bottled
Water, Tap 0
Bean Sprouts, Soybeans, 1
STARBUCKS Grande, 0
Non Fat, TAZO Iced
Green Tea Latte
Dannon Activia Light, 0
JAMBA JUICE 0
Orange/Carrot Juice
Juice
SAMBAZON Juice, 0
Organic, Acai,
Antioxidant Trinity
Total 1

142
Apr 17, 2014
Activities Spreadsheet for Mar 13, 2014

Activity Name Rate(kcals/kg/hour) Duration(min) Calories Burned
Basal Metabolic Rate 1.1 1440 1878
Totals:

24 hours 1878

14S

Totals:

24 hours 1878

144

Totals:

24 hours 1878

14S
Apr 17, 2014
Energy Balance for Mar 13, 2014 - Mar 15, 2014

Date kcal Consumed kcal Burned Net kcal
Mar 13, 2014 2406 1877 529
Mar 14, 2014 2513 1877 636
Mar 15, 2014 2207 1877 330
Total: 7126 5631 1495

Daily Caloric Summary
kcal
Recommended:
2120

Average Intake: 2375
Average Expenditure: 1877
Average Net Gain/Loss: 498

146
Water, Tap 8 fl. oz.

Omelet, Egg Whites 1 item 91 kcal
KELLOGG COMPLETE Wheat Bran Flakes
Cereal
1 c. 123 kcal
Milk, Non Fat Skim or Fat Free 1.5 c. 125 kcal
Bread, Whole Wheat, Prepared, Toasted 1.5 sl. 192 kcal
Blueberries 1 c. 83 kcal
Oil, Olive 1 T. 119 kcal
Oil, Flaxseed with Added Sliced Flaxseed 1 oz. 249 kcal

Apr 17, 2014
Daily Food Log for Mar 13, 2014

Breakfast

0 kcal

Lunch
Rice, Brown, Long Grain, Cooked 1.5 c. 325 kcal
EL POLLO LOCO Chicken, Breast, Flame
Grilled
4.5 oz. 230 kcal
Salsa 2.5 oz. 19 kcal
Water, Tap 8 fl. oz. 0 kcal
Spinach, Chopped, Raw 1 c. 7 kcal
Dinner
JAMBA JUICE Orange/Carrot Juice 12 fl. oz. 120 kcal
JAMBA JUICE Carrot Juice 4 fl. oz. 23 kcal
Snacks
STARBUCKS Venti, Non Fat, TAZO Iced
Green Tea Latte
24 fl. oz. 310 kcal
Chips, Banana, Dried 1 oz. 147 kcal
Yogurt, Fruit, Low Fat (9 grams protein per 8
ounce)
1 c. 243 kcal

Total: 2406 kcal

147
Oatmeal, Cooked with Milk 1 c.

Milk, Non Fat Skim or Fat Free 8 fl. oz. 83 kcal
Bread, Whole Wheat, Prepared, Toasted 1 sl. 128 kcal
CHEFMARK Jam, Strawberry, Portion
Control Cup
0.5 oz. 30 kcal


Breakfast

234 kcal

Lunch
Tortilla, Corn 2 item 105 kcal
JACK IN THE BOX Southwest Grilled
Chicken Salad, Plain, w/o Salad Dressing
1 svg. 310 kcal
Tomatoes, Red 1 item 22 kcal
Dinner
Rice, Brown, Long Grain, Cooked 1.3 c. 281 kcal
Sausage, Pork, Link, Cooked 2 item 163 kcal
Potatoes, Baked, Flesh and Skin with Salt 0.5 item 80 kcal
Beans, Pinto, Boiled 5 oz. 203 kcal
Salmon, Sockeye, Cooked, Dry Heat 3 oz. 144 kcal
Snacks
Apple, Medium 1 item 95 kcal
STARBUCKS Grande, Non Fat, TAZO Iced
Green Tea Latte
16 fl. oz. 220 kcal
SPECIAL DARK Chocolate Bar 1 item 229 kcal
Seeds, Sunflower Kernels, Dry Roasted 0.25 c. 186 kcal

Total: 2513 kcal

148
Milk, Non Fat Skim or Fat Free 1.5 c.

Coffee, Brewed 8 fl. oz. 2 kcal
GENERAL MILLS TOTAL Wheat Flakes
Cereal
1 c. 133 kcal
Eggs, Scrambled, No Added Fat 2 item 156 kcal
Banana 0.5 item 53 kcal


Breakfast

125 kcal

Lunch
Kale 1 c. 34 kcal
STARBUCKS Grande, TAZO China Green
Tips Brewed Tea
16 fl. oz. 0 kcal
SUBWAY Sandwich, Oven Roasted Chicken
1 item 320 kcal
BAKED LAY'S Potato Chips, Cheddar &
Sour Cream
2 oz. 240 kcal
Dinner
GORTONS GRILLED FILLETS Fish,
Classic Char-Grilled
1 item 100 kcal
GREEN GIANT STEAMERS Vegetables,
Mixed, Frozen
0.75 c. 56 kcal
STARBUCKS Tall, TAZO China Green Tips
Brewed Tea
12 fl. oz. 0 kcal
Rice, Brown, Long Grain, Cooked 1 c. 216 kcal
HORMEL SPAM Luncheon Meat, Pork and
Chicken, Light, Minced, Canned, Ascorbic
Acid Added
2 oz. 108 kcal
HUNT'S Tomato Ketchup, Bottled 1 T. 15 kcal
Bean Sprouts, Soybeans, Mature Seeds,
Steamed
1 c. 76 kcal
Snacks
STARBUCKS Grande, Non Fat, TAZO Iced
Green Tea Latte
16 fl. oz. 220 kcal
Dannon Activia Light, Fat Free, No Sugar
added
127.51 g 60 kcal
JAMBA JUICE Orange/Carrot Juice 12 fl. oz. 120 kcal
JAMBA JUICE Carrot Juice 4 fl. oz. 23 kcal
SAMBAZON Juice, Organic, Acai,
Antioxidant Trinity
10.5 fl. oz. 150 kcal

Total: 2207 kcal

149
Apr 17, 2014
Daily Activity Log for Mar 13, 2014

You have not recorded any activity entries for Mar 13, 2014

1Su


1S1


1S2

23 Wellness SLraLegles

!"#$%&'

Crllled or baklng chlcken or seafood can cuL down unnecessary calorle and faL lnLake.
SubsLlLuLe legumes for red meaL for proLeln.
lncludlng seafood such as salmon, LrouL, or caL-flsh lnsLead of meaL can be hlghly nuLrlLlous ln
omega-3
Serve seafood as an alLernaLlve for proLeln Lwlce a week, maklng Luna sandwlches, crab cake,
grllled salmon sLeak.
Add vegeLarlan meaL subsLlLuLes llke Lofu Lo soups and sLews Lo boosL proLeln wlLhouL addlng
saLuraLed faL or cholesLerol.

)*$

When frylng foods, use olls such as peanuL oll or ollve oll.
Avocados are a good source of good faLs.
Soymllk conLalns polyunsaLuraLed faL and ls healLhler Lhan anlmal mllk.
Addlng walnuLs Lo salads can provlde good faL Lo dleL.
nuLs ln general have monounsaLuraLed faLs: Lry snaklng on almonds, peanuLs, macadamla nuLs,
hazelnuLs, pecans, cashew, eLc.
laLLy flsh (salmon, Luna, mackerel, herrlng, LrouL, and sardlnes) conLaln healLhy faL Lo dleL.
+*",#-./"*$%0
Whole graln and foods made from whole gralns such as bread and cereal
lresh frulL llke raspberrles, sLrawberrles, blueberrles, eLc.
Make each meal colorful by addlng red, green, yellow, or orange vegeLables Lo your plaLe.
LaL frulLs as a beLween-meal snack lnsLead of oLher hlgh-calorle foods
Legumes have complex carbs whlch are a healLhler dleL.
non-sLarchy vegeLables
A mlxed frulL salad also makes a healLhy desserL or snack LhaL helps boosL your good
carbohydraLe lnLake.

!ung ?oun
nl 23

1SS
)12&/0

Choose 100 frulL [ulce when drlnklng [ulce.
urlnk 8 or more cups of waLer dally
A glass of water contains no calories and taking it before a meal will mean you
stomach will be a bit full and you can get away without having to eat the extra food.
Make a smoothie for snack during the day.
Include non-fat milk as an alternative for breakfast instead of water

34$&5&$.

Cut down on 'screen time.' Long hours of sitting in front of the TV, computer or video
games increases your risk of weight gain.
lnclude aL leasL 60 mlnuLes of moderaLely Lo vlgorously lnLense acLlvlLy, above usual acLlvlLy,
on mosL days of Lhe week Lo manage your welghL.
uo aL leasL 30 mlnuLes of moderaLely-lnLense physlcal acLlvlLy, above usual acLlvlLy, on mosL
days of Lhe week
hyslcal acLlvlLles can reduce Lype 2 dlabeLes and meLabollc syndrome

YounJ WBfinal

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