Te's Nutrients Report 06/30/14 - 07/02/14

Your plan is based on a 1600 Calorie allowance.

Nutrients Target Average Eaten Status
Total Calories 1600 Calories 1150 Calories Under
Protein (g)*** 46 g 36 g Under
Protein (% Calories)*** 10 - 30% Calories 13% Calories OK
Carbohydrate (g)*** 130 g 139 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 48% Calories OK
Dietary Fiber 26 g 11 g Under
Total Sugars No Daily Target or Limit 57 g No Daily Target or
Limit
Added Sugars No Daily Target or Limit 40 g No Daily Target or
Limit
Total Fat 25 - 35% Calories 41% Calories Over
Saturated Fat < 10% Calories 12% Calories Over
Polyunsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or
Limit
Monounsaturated Fat No Daily Target or Limit 18% Calories No Daily Target or
Limit
Linoleic Acid (g)*** 11 g 10 g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 8% Calories OK
!-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.8% Calories OK
!-Linolenic Acid (g)*** 1.1 g 1.0 g Under
Omega 3 - EPA No Daily Target or Limit 11 mg No Daily Target or
Limit
Omega 3 - DHA No Daily Target or Limit 24 mg No Daily Target or
Limit
Cholesterol < 300 mg 97 mg OK

Minerals Target Average Eaten Status
Calcium 1300 mg 278 mg Under
Potassium 4700 mg 1158 mg Under
Sodium** < 2300 mg 1608 mg OK
Copper 890 "g 637 "g Under
Iron 15 mg 8 mg Under
Magnesium 360 mg 132 mg Under
Phosphorus 1250 mg 473 mg Under
Selenium 55 "g 60 "g OK
Zinc 9 mg 6 mg Under

Vitamins Target Average Eaten Status
Vitamin A 700 "g RAE 192 "g RAE Under
Vitamin B6 1.2 mg 0.6 mg Under
Vitamin B12 2.4 "g 2.1 "g Under
Vitamin C 65 mg 52 mg Under
Vitamin D 15 "g 0 "g Under
Vitamin E 15 mg AT 4 mg AT Under
Vitamin K 75 "g 68 "g Under
Folate 400 "g DFE 324 "g DFE Under
Thiamin 1.0 mg 0.8 mg Under
Riboflavin 1.0 mg 0.8 mg Under
Niacin 14 mg 11 mg Under
Choline 400 mg 122 mg Under

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age
51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and !-linolenic acid) have two separate recommendations:

1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.












Meals from 06/30/14 - 07/02/14

Te's Meals
Your plan is based on a 1600 Calorie allowance.


Date Breakfast Lunch Dinner Snacks

06/30/14

EMPTY

1 single serving bag
(1 oz) Corn chips
(Fritos)


1 slice (1/8 of 12"
pizza) Pizza, with
pepperoni, thick crust


2 medium (2" across)
Cookie, chocolate chip,
homemade or bakery




1 frankfurter on bun
Hot dog, frankfurter,
plain, on bun


1 cup (8 fl oz) Water,
tap


1 pouch (0.7 oz) Yogurt
covered fruit snacks,
with added vitamin C
(Kellogg's Yogos Bits)




1 cup (8 fl oz) Water,
tap


1 medium wedge
Watermelon, raw




07/01/14

EMPTY

1 double hamburger
Double hamburger (2
patties, 1/4 lb meat
each), with
mayonnaise or salad
dressing and
tomatoes and/or
catsup, on double-
decker bun (Wendy's,
Carl's Jr., Whopper)


1 cup Pasta,
(spaghetti, linguini,
vermicelli), cooked
(with salt and
vegetable oil)


1 cup Gatorade Thirst
Quencher sports drink




1 can (12 fl oz) Soft
drink, cola (Pepsi,


1 cup Guacamole, with
tomatoes
Coke)










1 ounce (about 20 chips)
Tortilla chips, lowfat,
unsalted


07/02/14

EMPTY

1 cup Salad, Caesar


1! cup Fruit drink
(Lemonade,
Limeade, Snapple,
Minute Maid Fruit
Punch)


1 medium ear (6-3/4" to
7-1/2" long) Corn, yellow
and white, fresh, cooked
(with salt, no fat added)




1 mug (8 fl oz) Tea,
brewed, unsweetened


2 tamale Tamale,
with chicken


1 pouch (0.9 oz) Fruit
snack candy (Roll Up,
Gushers, Fun Fruits)








1 bottle (16.9 fl oz or
500 ml) Water, bottled,
unsweetened







Ny nutiient iepoit wasn't veiy pleasing especially since I'm a uiabetic. I'm unuei in vaiious aieas anu
exceeu in otheis. Ny caloiies aie unuei anu to impiove them I can eat bieakfast. I skippeu bieakfast each uay
anu I uon't usually eat in the moining. To inciease my piotein intake I can eat lean meats, seafoou, anu eggs.
Eating fish cannot only impiove piotein intake but Linoleic Aciu as well. Ny Linolenic Aciu intake can also
builuup by eating nuts. Ny uietaiy fibei ingestion is also low which can be fixeu by eating giapes, gieen beans,
cucumbeis, anu biown iice. To ueciease satuiateu fats I will avoiu fiieu foou anu avoiu as much fat as possible
fiom ieu meats. Total fat ieuuction can be achieveu by evauing foous like bacon, potato chips anu sausages.

Ny Alpha Linolenic Aciu consumption will be iaiseu as I eat foous like pizza anu yeast bieaus. I uislike
milk but insteau I can substitute cheese anu yoguit foi it to not be unuei. vitamin B will be incieaseu by foous
that incluue cheese, egg yolks, anu oiange juice. uieen leafy vegetables will inciease my coppei anu potassium
intake as well as eggplants. Biieu fiuits anu soybeans aie gieat souices foi magnesium anu iion. Lobstei is a
gieat way to boost my zinc intake along with beef. Ny favoiite fish salmon is iich in phosphoius anu beans to aiu
me inciease my phosphoius intake. Spinach, anu kale will be my vitamin A anu K foou souices. vitamin B6 will
be incieaseu with fish, bieau, anu eggs. vitamin B12 will not be unuei any longei, as I will eat eggs, tuna, anu
ham. vitamin C will be accesseu thiough mango, pineapple, anu wateimelon. Bioccoli anu sunflowei seeus aie
gieat foou choices to inciease my vitamin E intake. Ny thiamin intake will be black beans anu oats. I will
incoipoiate spinach anu aspaiagus to impiove my folate ingestion. Riboflavin will be founu in my uiet thiough
foous like aspaiagus, tuikey, anu eggs. Niacin will be incoipoiateu thiough eggs, fish, anu poultiy. Chicken anu
shiimp can inciease choline consumption.
This assignment was gieat to unueistanu what nutiients I neeu to woik on anu otheis I neeu to lowei. I
have staiteu to plan my meals befoie hanu to ensuie I pull thiough. I also have staiteu to eat bieakfast even if
it's just fiuit. It has only been a few uays but bieakfast ieally helps me get thiough the uay, I'm not so hungiy by
lunch anu eat a healthy poition of foou. I useu to eat huge meals at lunch because I was so hungiy fiom skipping
bieakfast. This assignment assisteu me to woik on my uiet anu uepict the aieas, which I was lacking. 0ne's bouy
is eveiything anu I'm taking mine foi gianteu slowly but suiely I'll get back on the iight tiack. This seives as a
iefeience on the essential foous I will ueciease oi inciease thioughout my uiet.