Dietary Analysis Phillip Van Otten

Age: 25

Weight: 165lbs

Height: 6’0

BMI: 22.4

When looking over my diet the last few days I realized a few different things. I noticed

that my BMI was in the average for my body type which is good. I have been trying to lose

weight and track what I am eating for a few months now. I have been using the app Eat this

much. I find that it is very helpful in giving me foods and recipes that are in the Macronutrient

goals I am trying to fulfil. Looking at what the Daily Recommended Intakes I realize that I need

to start eating a lot more carbohydrates. I do feel like I have enough energy but I would like to

find a meal plan that I can do indefinitely that won’t cause any negative effects long term. I think

that I can incorporate more snacks that could involve healthy fruits and vegetables that can give

me those carbohydrates. I also need to have a lot less fat daily according to the DRI. I find that it

is hard for me to change what I am eating because the results I have been getting are great. But

from what we have learned so far is that I will eventually start seeing side effects if I continue to

stick to the diet that I am on. I plan on reevaluating what I am eating and find a happy medium

that will work with cutting weight but also doing it in a more healthy way.
All Daily Reports
A variety of reports and information combined into one document.
Profile Info
Personal: Nutrition 1020 Male 25 yrs 6 ft 165 lb
Student Info: Phillip Van Otten Paul Roberts Foundations of Nutrition
Day(s): 2018 Oct 13, Oct 14, Oct 15
Activity Level: Active (Strive for an Active activity level.)
BMI: 22.4 Normal is 18.5 to 25.
Weight Change: Lose 1.5 lb per week Best not to exceed 2 lbs per week.

Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient DRI Goal Notes
Basic Components

Calories 2,394.55
Protein (g) 59.87 10% - 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 329.25 45% - 65% of Calories (adults 19-70 yrs) *

Dietary Fiber (g) 33.52

Fat (g) 74.50 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 23.95 Less than 10% of Calories +

Mono Fat (g) 26.61
Poly Fat (g) 23.95
Cholesterol (mg) 300.00 Less than 300 mg per day ^
Water (g) 3,700.00
Vitamins

Vitamin A - RAE (mcg) 900.00

Vitamin B1 - Thiamin (mg) 1.20
Vitamin B2 - Riboflavin (mg) 1.30
Vitamin B3 - Niacin (mg) 16.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *
Vitamin C (mg) 90.00 Do not exceed 2000 mg *
Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg) 15.00
Folate (mcg) 400.00 Women of child bearing age should take a
supplement *
Minerals
 Calcium (mg) 1,000.00 Do not exceed 2500 mg *
Iron (mg) 8.00 Do not exceed 45 mg *
Magnesium (mg) 400.00 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00
Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people
+
Zinc (mg) 11.00 Do not exceed 40 mg *

Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake

Bar Graph Report

The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
Nutrient Value DRI Goal Percent 0 50 100 150

Basic Components
Calories 1,737.57 2,394.55 73 %
Calories from Fat 820.86 670.47 122 %
Calories from SatFat 146.07 215.51 68 %
Protein (g) 152.96 59.87 * 255 %
Protein (% Calories) 35.21 10.00 * 352 %
Carbohydrates (g) 93.66 329.25 28 %
Carbohydrates (% Calories) 21.56 55.00 39 %
Total Sugars (g) 34.75 ^
Dietary Fiber (g) 30.16 33.52 90 %
Soluble Fiber (g) 1.51
InSoluble Fiber (g) 5.00
Fat (g) 91.21 74.50 122 %
Fat (% Calories) 47.24 28.00 169 %
Saturated Fat (g) 16.23 23.95 ~ 68 %
Trans Fat (g) 0.08
Mono Fat (g) 38.70 26.61 145 %
Poly Fat (g) 12.05 23.95 50 %
Cholesterol (mg) 210.28 300.00 ~ 70 %
Water (g) 4,617.02 3,700.00 125 %
Vitamins
Vitamin A - RAE (mcg) 425.48 900.00 47 %
Vitamin B1 - Thiamin (mg) 0.67 1.20 56 %
Vitamin B2 - Riboflavin (mg) 1.01 1.30 78 %
Vitamin B3 - Niacin (mg) 29.09 16.00 182 %
 Vitamin B6 (mg) 2.16 1.30 166 %
Vitamin B12 (mcg) 3.65 2.40 152 %
Vitamin C (mg) 92.42 90.00 103 %
Vitamin D - mcg (mcg) 1.46 15.00 10 %
Vitamin E - a-Toco (mg) 13.74 15.00 92 %
Folate (mcg) 601.18 400.00 150 %
Minerals
Calcium (mg) 892.09 1,000.00 89 %
Iron (mg) 11.47 8.00 143 %
Magnesium (mg) 329.77 400.00 82 %
Phosphorus (mg) 892.88 700.00 128 %
Potassium (mg) 3,416.22 4,700.00 73 %
Sodium (mg) 3,292.81 2,300.00 ~ 143 %
Zinc (mg) 6.47 11.00 59 %
Other
Omega-3 (g) 1.13 +
Omega-6 (g) 10.77 +
Alcohol (g) 0.00
Caffeine (mg) 0.00

* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and added sugars.
~ This value is a recommended consumption limit, not a goal.
+ There is no established recommendation for Omega-3 and Omega-6.

Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Day Meal Item Amount Cals FatCal SatFatCal Prot (g)
Sat 10- Breakfast Blueberry Protein Pudding 1 svg 350.5 32.7 9.5 54.3
13-2018
granola, HempPlus (HempPlus) 1 oz 132.3 42.5 0.0 3.8
Lunch Paleo Avocado Tuna Salad 1 svg 601.3 292.5 43.8 65.4
Dinner Baked Chicken with spinach, 1 svg 407.8 191.1 62.6 33.6
asparagus, boiled, with salt, 120 g 26.4 2.3 0.5 2.9
Snack pecans, halves (USDA) 1 oz 195.9 183.6 15.7 2.6
water, tap (USDA) 1 gal 0.0 0.0 0.0 0.0
Day Total -- 1714.2 744.7 132.1 162.6
Sun 10- Breakfast Spinach,Banana, and Peanut 1 svg 543.3 179.1 40.0 53.2
14-2018
Lunch Chicken Celery Sticks 1 svg 325.8 204.4 38.7 26.1
Cool Summer Cucumber and 1 svg 95.4 65.6 9.1 1.3
Dinner Paleo Turkey Burgers 2 svg 433.5 163.9 19.7 60.0
edamame, prepared from frozen 1 cup 187.5 72.4 8.6 18.5
Snack cheese, mozzarella, string, low 1 ea 80.0 54.0 31.5 8.0
water, tap (USDA) 1 gal 0.0 0.0 0.0 0.0
Day Total -- 1665.5 739.4 147.6 167.1
Day Meal Item Amount Cals FatCal SatFatCal Prot (g)
Mon 10- Breakfast Blueberry Protein Pudding 1 svg 350.5 32.7 9.5 54.3
15-2018
Lunch sandwich, turkey, with whole 1 ea 360.0 143.7 20.6 26.9
avocado, fresh (USDA) 1 ea 321.6 265.0 38.2 4.0
mayonnaise, real (Kraft) 1 Tbs 90.0 90.0 13.5 0.0
Dinner Chicken and Spinach Salad 1 svg 352.0 194.3 39.5 31.2
broccoli florets, steamed 170 g 58.2 5.9 0.8 3.9
cheese, parmesan, grated 10 g 42.0 25.0 13.7 2.8
oil, olive, extra virgin (Natural 0.8 Tbs 94.5 94.5 13.2 0.0
Snack almonds, whole (USDA) 1 oz 164.2 127.4 9.7 6.0
water, tap (USDA) 1 gal 0.0 0.0 0.0 0.0
Day Total -- 1833.0 978.5 158.6 129.2
Average Day Total -- 1737.6 820.9 146.1 153.0

Day Meal Item Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Sat 10- Breakfast Blueberry Protein Pudding 26.8 17.1 4.2 0.8 1.9 3.6
13-2018
granola, HempPlus (HempPlus) 18.9 5.7 2.8 4.7
Lunch Paleo Avocado Tuna Salad 19.5 2.1 13.8 0.0 0.0 32.5
Dinner Baked Chicken with spinach, 21.2 12.3 4.6 0.7 2.8 21.2
asparagus, boiled, with salt, 4.9 1.5 2.4 0.4 2.0 0.3
Snack pecans, halves (USDA) 3.9 1.1 2.7 0.8 1.9 20.4
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 95.2 39.9 30.6 2.8 8.6 82.7
Sun 10- Breakfast Spinach,Banana, and Peanut 45.2 23.9 6.8 0.4 1.2 19.9
14-2018
Lunch Chicken Celery Sticks 6.1 4.1 1.9 0.0 0.0 22.7
Cool Summer Cucumber and 6.6 4.6 1.6 0.0 0.0 7.3
Dinner Paleo Turkey Burgers 15.1 2.9 9.4 0.1 0.2 18.2
edamame, prepared from frozen 13.8 3.4 8.0 8.0
Snack cheese, mozzarella, string, low 0.0 0.0 0.0 0.0 0.0 6.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 86.7 38.8 27.8 0.5 1.4 82.2
Mon 10- Breakfast Blueberry Protein Pudding 26.8 17.1 4.2 0.8 1.9 3.6
15-2018
Lunch sandwich, turkey, with whole 28.5 2.5 4.2 16.0
avocado, fresh (USDA) 17.1 1.3 13.4 29.4
mayonnaise, real (Kraft) 0.0 0.0 0.0 0.0 0.0 10.0
Dinner Chicken and Spinach Salad 7.1 3.4 1.3 0.0 0.0 21.6
broccoli florets, steamed 12.0 5.4 0.7
cheese, parmesan, grated 1.4 0.0 0.0 0.0 0.0 2.8
oil, olive, extra virgin (Natural 0.0 0.0 0.0 0.0 0.0 10.5
Snack almonds, whole (USDA) 6.1 1.2 3.5 0.4 3.1 14.2
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 99.0 25.5 32.1 1.2 5.0 108.7
Average Day Total 93.7 34.7 30.2 1.5 5.0 91.2

Day Meal Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Sat 10- Breakfast Blueberry Protein Pudding 1.1 0.0 0.1 0.3 36.6 86.6
13-2018
granola, HempPlus (HempPlus) 0.0 0.0 0.0
Day Meal Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Sat 10- Lunch Paleo Avocado Tuna Salad 4.9 0.0 20.0 4.5 113.4 416.3
13-2018
Dinner Baked Chicken with spinach, 7.0 0.0 11.0 1.8 105.4 241.5
asparagus, boiled, with salt, 0.1 0.0 0.0 0.1 0.0 111.1
Snack pecans, halves (USDA) 1.7 0.0 11.6 6.1 0.0 1.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3785.0
Day Total 14.7 0.0 42.6 12.7 255.4 4641.5
Sun 10- Breakfast Spinach,Banana, and Peanut 4.4 0.0 8.3 4.1 30.0 589.3
14-2018
Lunch Chicken Celery Sticks 4.3 0.0 0.0 0.1 52.6 114.5
Cool Summer Cucumber and 1.0 0.0 5.4 0.7 0.0 159.9
Dinner Paleo Turkey Burgers 2.2 0.0 9.9 2.0 90.0 171.1
edamame, prepared from frozen 1.0 0.0 2.0 3.3 0.0 112.8
Snack cheese, mozzarella, string, low 3.5 15.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3785.0
Day Total 16.4 0.0 25.6 10.3 187.6 4932.6
Mon 10- Breakfast Blueberry Protein Pudding 1.1 0.0 0.1 0.3 36.6 86.6
15-2018
Lunch sandwich, turkey, with whole 2.3 46.9 91.8
avocado, fresh (USDA) 4.2 0.0 19.7 3.6 0.0 147.2
mayonnaise, real (Kraft) 1.5 1.0
Dinner Chicken and Spinach Salad 4.4 0.1 10.3 4.7 94.7 162.9
broccoli florets, steamed 0.1 0.0
cheese, parmesan, grated 1.5 0.1 0.7 0.1 8.6 2.3
oil, olive, extra virgin (Natural 1.5 8.1 0.9 0.0 0.0
Snack almonds, whole (USDA) 1.1 0.0 8.9 3.5 0.0 1.2
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3785.0
Day Total 17.6 0.2 47.8 13.1 187.8 4277.0
Average Day Total 16.2 0.1 38.7 12.0 210.3 4617.0

Day Meal Item A-RAE(mcg)B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)

Sat 10- Breakfast Blueberry Protein Pudding 2.3 0.0 0.0 0.5 0.1 0.0
13-2018
granola, HempPlus (HempPlus) 0.0
Lunch Paleo Avocado Tuna Salad 68.3 0.2 0.5 35.4 1.5 8.0
Dinner Baked Chicken with spinach, 211.5 0.2 0.4 12.0 1.1 0.6
asparagus, boiled, with salt, 60.3 0.2 0.2 1.3 0.1 0.0
Snack pecans, halves (USDA) 0.8 0.2 0.0 0.3 0.1 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 343.3 0.7 1.0 49.5 2.8 8.6
Sun 10- Breakfast Spinach,Banana, and Peanut 144.4 0.1 0.2 5.2 0.6 0.0
14-2018
Lunch Chicken Celery Sticks 26.9 0.0 0.1 0.4 0.1 0.0
Cool Summer Cucumber and 40.5 0.0 0.0 0.6 0.1 0.0
Dinner Paleo Turkey Burgers 210.5 0.1 0.2 2.5 0.4 0.0
edamame, prepared from frozen 23.2 0.3 0.2 1.4 0.1 0.0
Snack cheese, mozzarella, string, low
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 445.6 0.6 0.7 10.0 1.2 0.0
Day Meal Item A-RAE(mcg)B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)

Mon 10- Breakfast Blueberry Protein Pudding 2.3 0.0 0.0 0.5 0.1 0.0
15-2018
Lunch sandwich, turkey, with whole 0.2 0.2 10.0 0.5 1.9
avocado, fresh (USDA) 14.6 0.1 0.2 3.5 0.5 0.0
mayonnaise, real (Kraft) 0.0
Dinner Chicken and Spinach Salad 318.6 0.2 0.3 11.8 1.0 0.4
broccoli florets, steamed 125.8 0.1 0.2 0.9 0.3
cheese, parmesan, grated 26.2 0.0 0.0 0.0 0.0 0.1
oil, olive, extra virgin (Natural
Snack almonds, whole (USDA) 0.0 0.1 0.3 1.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 487.6 0.7 1.3 27.7 2.4 2.4
Average Day Total 425.5 0.7 1.0 29.1 2.2 3.6

Day Meal Item C (mg) D (mcg) E-Toco (mg)Fola (mcg) Calc (mg) Iron (mg)

Sat 10- Breakfast Blueberry Protein Pudding 2.5 0.0 0.5 7.0 383.2 1.8
13-2018
granola, HempPlus (HempPlus) 0.0 9.4 0.8
Lunch Paleo Avocado Tuna Salad 26.7 3.8 5.2 180.4 83.7 6.3
Dinner Baked Chicken with spinach, 17.4 0.1 2.8 92.8 188.6 1.7
asparagus, boiled, with salt, 9.2 0.0 1.8 178.8 27.6 1.1
Snack pecans, halves (USDA) 0.3 0.0 0.4 6.2 19.8 0.7
water, tap (USDA) 0.0 0.0 0.0 0.0 113.6 0.0
Day Total 56.1 3.9 10.6 465.2 826.1 12.4
Sun 10- Breakfast Spinach,Banana, and Peanut 18.7 0.0 3.6 109.6 341.5 3.3
14-2018
Lunch Chicken Celery Sticks 3.7 0.0 0.3 43.2 48.4 0.2
Cool Summer Cucumber and 14.7 0.0 1.4 23.5 22.2 0.5
Dinner Paleo Turkey Burgers 29.7 0.0 3.4 158.4 70.5 5.0
edamame, prepared from frozen 9.4 0.0 1.0 482.0 97.6 3.5
Snack cheese, mozzarella, string, low 0.0 200.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 113.6 0.0
Day Total 76.2 0.0 9.8 816.8 893.9 12.4
Mon 10- Breakfast Blueberry Protein Pudding 2.5 0.0 0.5 7.0 383.2 1.8
15-2018
Lunch sandwich, turkey, with whole 0.0 0.4 3.9 35.4 53.1 2.5
avocado, fresh (USDA) 20.1 0.0 4.2 162.8 24.1 1.1
mayonnaise, real (Kraft) 0.0 0.0 0.0
Dinner Chicken and Spinach Salad 17.0 0.0 3.7 127.6 154.4 2.2
broccoli florets, steamed 105.4 175.6 66.2 1.1
cheese, parmesan, grated 0.0 0.0 0.0 0.6 85.3 0.0
oil, olive, extra virgin (Natural 1.3
Snack almonds, whole (USDA) 0.0 0.0 7.3 12.5 76.3 1.0
water, tap (USDA) 0.0 0.0 0.0 0.0 113.6 0.0
Day Total 144.9 0.5 20.8 521.5 956.3 9.6
Average Day Total 92.4 1.5 13.7 601.2 892.1 11.5
Day Meal Item Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g)

Sat 10- Breakfast Blueberry Protein Pudding 5.0 11.0 626.0 197.3 0.1 0.1
13-2018
granola, HempPlus (HempPlus) 18.9
Lunch Paleo Avocado Tuna Salad 133.6 547.4 1576.8 1374.1 3.5 1.0
Dinner Baked Chicken with spinach, 73.6 386.0 800.3 373.8 1.8 0.2
asparagus, boiled, with salt, 16.8 64.8 268.8 288.0 0.7 0.0
Snack pecans, halves (USDA) 34.3 78.5 116.2 0.0 1.3 0.3
water, tap (USDA) 37.8 0.0 0.0 151.5 0.3 0.0
Day Total 301.1 1087.7 3388.1 2403.5 7.7 1.6
Sun 10- Breakfast Spinach,Banana, and Peanut 114.0 147.9 1168.4 330.1 1.2 0.1
14-2018
Lunch Chicken Celery Sticks 13.2 28.8 312.1 1500.8 0.2 0.0
Cool Summer Cucumber and 19.8 38.4 322.9 240.4 0.3 0.0
Dinner Paleo Turkey Burgers 66.7 95.1 884.3 1911.8 1.0 0.2
edamame, prepared from frozen 99.2 261.9 675.8 9.3 2.1 0.5
Snack cheese, mozzarella, string, low 210.0
water, tap (USDA) 37.8 0.0 0.0 151.5 0.3 0.0
Day Total 350.7 572.1 3363.5 4353.9 5.1 0.8
Mon 10- Breakfast Blueberry Protein Pudding 5.0 11.0 626.0 197.3 0.1 0.1
15-2018
Lunch sandwich, turkey, with whole 71.2 356.3 416.7 1733.8 2.2
avocado, fresh (USDA) 58.3 104.5 974.8 14.0 1.3 0.2
mayonnaise, real (Kraft) 70.0
Dinner Chicken and Spinach Salad 85.3 347.8 771.6 573.0 1.5 0.6
broccoli florets, steamed 482.0 200.5
cheese, parmesan, grated 3.4 62.7 18.0 180.4 0.4 0.0
oil, olive, extra virgin (Natural 0.1
Snack almonds, whole (USDA) 76.6 136.4 207.9 0.3 0.9 0.0
water, tap (USDA) 37.8 0.0 0.0 151.5 0.3 0.0
Day Total 337.5 1018.8 3497.0 3120.9 6.7 1.0
Average Day Total 329.8 892.9 3416.2 3292.8 6.5 1.1

Day Meal Item Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz
eq)
Sat 10- Breakfast Blueberry Protein Pudding 0.2 0.0 0.0 0.6 0.3 0.0
13-2018
granola, HempPlus (HempPlus) 0.0 0.0 0.0 0.0 1.1
Lunch Paleo Avocado Tuna Salad 3.5 0.0 0.0 0.1 0.0 0.0
Dinner Baked Chicken with spinach, 1.5 0.0 0.0 0.7 0.5 0.0
asparagus, boiled, with salt, 0.1 0.0 0.0 0.0 0.0 0.0
Snack pecans, halves (USDA) 5.8 0.0 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 11.0 0.0 0.0 1.4 0.8 1.1
Sun 10- Breakfast Spinach,Banana, and Peanut 4.0 0.0 0.0 0.8 0.0 0.0
14-2018
Lunch Chicken Celery Sticks 0.1 0.0 0.0 0.0 0.0 0.0
Cool Summer Cucumber and 0.6 0.0 0.0 0.0 0.0 0.0
Dinner Paleo Turkey Burgers 1.8 0.0 0.0 0.0 0.0 0.0
edamame, prepared from frozen 2.8 0.0 0.0 0.0 0.0 0.0
Snack cheese, mozzarella, string, low 0.0 0.0 0.0 0.7 0.0
Day Meal Item Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz
eq)
Sun 10- Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
14-2018
Day Total 9.3 0.0 0.0 0.8 0.7 0.0

Mon 10- Breakfast Blueberry Protein Pudding 0.2 0.0 0.0 0.6 0.3 0.0
15-2018
Lunch sandwich, turkey, with whole 0.0 0.0
avocado, fresh (USDA) 3.4 0.0 0.0 0.0 0.0 0.0
mayonnaise, real (Kraft) 0.0 0.0
Dinner Chicken and Spinach Salad 4.0 0.0 0.0 0.0 0.3 0.0
broccoli florets, steamed 0.0 0.0 0.0 0.0 0.0
cheese, parmesan, grated 0.1 0.0 0.0 0.0 0.3 0.0
oil, olive, extra virgin (Natural 0.8 0.0 0.0 0.0 0.0 0.0
Snack almonds, whole (USDA) 3.5 0.0 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 12.0 0.0 0.0 0.6 0.9 0.0
Average Day Total 10.8 0.0 0.0 1.0 0.8 0.4

Day Meal Item MyVeg MyProt (oz XxFruit XxOCarb XxStarch XxVeg
(cup) eq)
Sat 10- Breakfast Blueberry Protein Pudding 0.0 0.0 0.8 0.7 0.0 0.0
13-2018
granola, HempPlus (HempPlus) 0.0 0.0 0.0 0.0 1.3 0.0
Lunch Paleo Avocado Tuna Salad 1.4 11.1 0.1 0.0 0.0 0.2
Dinner Baked Chicken with spinach, 0.6 3.1 1.2 0.0 0.0 0.6
asparagus, boiled, with salt, 0.7 0.0 0.0 0.0 0.0 1.0
Snack pecans, halves (USDA) 0.0 2.0 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 2.7 16.2 2.1 0.7 1.3 1.8
Sun 10- Breakfast Spinach,Banana, and Peanut 0.5 2.0 1.8 0.7 0.0 0.2
14-2018
Lunch Chicken Celery Sticks 1.2 5.0 0.0 0.0 0.0 0.7
Cool Summer Cucumber and 1.0 0.0 0.0 0.0 0.0 1.0
Dinner Paleo Turkey Burgers 1.6 8.1 0.0 0.0 0.0 1.2
edamame, prepared from frozen 0.0 4.0 0.0 0.0 0.9 0.0
Snack cheese, mozzarella, string, low 0.0 0.0 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 4.3 19.1 1.8 0.7 0.9 3.1
Mon 10- Breakfast Blueberry Protein Pudding 0.0 0.0 0.8 0.7 0.0 0.0
15-2018
Lunch sandwich, turkey, with whole 0.0 0.0 0.0 0.0
avocado, fresh (USDA) 1.4 0.0 0.0 0.0 0.0 0.0
mayonnaise, real (Kraft) 0.0 0.0 0.0 0.0
Dinner Chicken and Spinach Salad 1.0 3.1 0.0 0.0 0.0 0.4
broccoli florets, steamed 1.4 0.0 0.0 0.0 0.0 2.4
cheese, parmesan, grated 0.0 0.0 0.0 0.0 0.0 0.0
oil, olive, extra virgin (Natural 0.0 0.0 0.0 0.0 0.0 0.0
Snack almonds, whole (USDA) 0.0 2.0 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 3.8 5.1 0.8 0.7 0.0 2.8
Average Day Total 3.6 13.5 1.6 0.7 0.7 2.5
Day Meal Item XxFat XxAlc XxNoFtMlk XxLnMeat
Sat 10- Breakfast Blueberry Protein Pudding 0.0 0.0 0.4 6.3
13-2018
granola, HempPlus (HempPlus) 0.7 0.0 0.0 0.0
Lunch Paleo Avocado Tuna Salad 0.0 0.0 0.0 8.7
Dinner Baked Chicken with spinach, 3.3 0.0 0.0 4.6
asparagus, boiled, with salt, 0.0 0.0 0.0 0.0
Snack pecans, halves (USDA) 3.9 0.0 0.0 0.4
water, tap (USDA) 0.0 0.0 0.0 0.0
Day Total 7.9 0.0 0.4 19.9
Sun 10- Breakfast Spinach,Banana, and Peanut 2.9 0.0 0.0 7.3
14-2018
Lunch Chicken Celery Sticks 4.0 0.0 0.0 3.6
Cool Summer Cucumber and 1.4 0.0 0.0 0.0
Dinner Paleo Turkey Burgers 0.0 0.0 0.0 8.0
edamame, prepared from frozen 0.0 0.0 0.0 2.2
Snack cheese, mozzarella, string, low 0.7 0.0 0.0 1.1
water, tap (USDA) 0.0 0.0 0.0 0.0
Day Total 9.1 0.0 0.0 22.3
Mon 10- Breakfast Blueberry Protein Pudding 0.0 0.0 0.4 6.3
15-2018
Lunch sandwich, turkey, with whole 3.2 0.0 0.0 0.0
avocado, fresh (USDA) 0.0 0.0 0.0 0.0
mayonnaise, real (Kraft) 2.0 0.0 0.0 0.0
Dinner Chicken and Spinach Salad 3.5 0.0 0.0 4.2
broccoli florets, steamed 0.1 0.0 0.0 0.0
cheese, parmesan, grated 0.4 0.0 0.0 0.4
oil, olive, extra virgin (Natural 2.1 0.0 0.0 0.0
Snack almonds, whole (USDA) 2.5 0.0 0.0 0.8
water, tap (USDA) 0.0 0.0 0.0 0.0
Day Total 13.8 0.0 0.4 11.7
Average Day Total 10.2 0.0 0.3 18.0

^ Total Sugars includes those naturally occuring in food and added sugars.

Macronutrient Distribution
The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.
The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat,
and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated,
polyunsaturated, and other fats).
 Source of Calories Calori Gram Percent Source of Fat (approx.) Fat (g) Percent
Protein 588 153.0 34 % Saturated Fat 16.2 18 %
Carbohydrates 360 93.7 21 % Mono Fat 38.7 42 %
Alcohol 0 0.0 0% Poly Fat 12.0 13 %
Fat (Total) 789 91.2 45 % Trans Fat 0.1 0%
Saturated Fat 146 16.2 8% Total (g) 91.2
Trans Fat 1 0.1 0%
Mono Fat 348 38.7 20%
Poly Fat 108 12.0 6%

Total 1738

*The N/A Fat category includes the glycerol portion of the

fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.

*The N/A Fat category includes the glycerol portion of the

fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.

Exchanges Ratios
Starch 0.72 Fruit 1.56
P:S ( Poly Fat / Saturated Fat ) 0.74 : 1
Other Carbs 0.66 Vegetables 2.55
Potassium : Sodium 1.04 : 1
Lean Meat 17.96 Fat 10.24
Calcium : Phosphorus 1.00 : 1
Alcohol 0.00 NonFatMilk 0.25
CSI ( Cholesterol / Saturated Fat ) 26.91

Calorie Assessment
A close-up picture of the Calories consumed.
 Calories to maintain current weight
Calories to maintain current weight 3145
Calorie adjustment for weight change of 1.5 lb (per week) -750
Goal Calories 2395

Average Daily Intake & Expenditures

Average Intake 1738
Average Expenditure 3125

Calories For The Day Goal Intake Assessment

Total Calories 2395 1738 Below Goal
Carbohydrates (45-65% Calories) 1077 to 1556 360 Below Goal
Protein (10-35% Calories) 239 to 838 588 In Range
Fat (20-35% Calories) 479 to 838 789 In Range

Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal: 2395
Daily Activity Details
Sat 10-13-2018
Duration Mets Exercise Calories

15 minutes 8.8 walking, stair climbing, fast pace 173

45 minutes 6.0 conditioning, resistance training, weight lifting, 354
Total Calories (Sedentary) 527
Sun 10-14-2018
Duration Mets Exercise Calories

45 minutes 6.0 conditioning, resistance training, weight lifting, 354

15 minutes 8.8 walking, stair climbing, fast pace 173
Total Calories (Sedentary) 527
Mon 10-15-2018
Duration Mets Exercise Calories

45 minutes 6.0 conditioning, resistance training, weight lifting, 354

15 minutes 8.5 conditioning, stationary bicycle, RPM, spin bike 167
Total Calories (Sedentary) 521

Summary
Daily Average 525 Calories
Your Daily Average put you in the Sedentary activity level, and suggests 2600 Calories to maintain your
current weight.
 Nutrition Facts
Formats the analysis as a Nutrition Facts label.

Nutrition Facts
Serving Size ( 5191 g )

Amount per serving

Calories 1738
% Daily Value *

Total Fat 91g 122%

Saturated Fat 16g 68%
Trans Fat 0g

Cholesterol 210mg 70%

Sodium 3293mg 143%

Total Carbohydrates 94g 28%

Dietary Fiber 30g 90%
Total Sugars 35g

Protein 153g 255%

Vitamin D 1mcg 10%

Calcium 892mg 89%

Iron 11mg 143%

Potassium 3416mg 73%

* The % Daily Value tells you how much a nutrient in a
serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.

MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see ChooseMyPlate.gov for more info).
 Intake vs. Recommendation

2400 Calorie Pattern

Group Percent Comparison Amount *

Grains Intake 5 % 0.4 oz equivalent

Grains Recommendation 8.0 oz equivalent

Vegetables Intake 119 % 3.6 cup equivalent

Vegetables Recommendation 3.0 cup equivalent

Fruits Intake 48 % 1.0 cup equivalent

Fruits Recommendation 2.0 cup equivalent

Dairy Intake 26 % 0.8 cup equivalent

Dairy Recommendation 3.0 cup equivalent

Protein Foods Intake 208 % 13. oz equivalent

Protein Foods Recommendation 6.5 oz equivalent

Make Half Your Grains Whole Vary Your Vegetables

Aim for at least 4.0 oz equivalents whole grains a Dark Green Vegetables 3.0 cups weekly
day
Orange Vegetables 2.0 cups weekly

Oils & Empty Calories Dry Beans & Peas 3.0 cups weekly

Aim for 7.0 teaspoons of oils a day Starchy Vegetables 6.0 cups weekly

Limit your extra fats & sugars to 362 Calories a Other Vegetables 7.0 cups weekly

* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup
cooked beans.

Food List Report

The Food List report displays a simple list of foods that you have entered, along with their calorie values.

Amount Item Cals

Sat 10-13-2018
1.0 svg Blueberry Protein Pudding 351
1.0 oz granola, HempPlus (HempPlus) 132
1.0 oz pecans, halves (USDA) 196
1.0 svg Paleo Avocado Tuna Salad 601
1.0 svg Baked Chicken with spinach, pears and blue cheese 408
120.0 g asparagus, boiled, with salt, drained (USDA) 26
1.0 gal water, tap (USDA) 0
Day Total 1714
Sun 10-14-2018
1.0 svg Spinach,Banana, and Peanut butter protein shake 543
1.0 svg Chicken Celery Sticks 326
1.0 svg Cool Summer Cucumber and Tomato Toss 95
2.0 svg Paleo Turkey Burgers 434
1.0 cup edamame, prepared from frozen (USDA) 188
1.0 ea cheese, mozzarella, string, low moisture part skim, snack 80
1.0 gal water, tap (USDA) 0
Day Total 1665
Mon 10-15-2018
1.0 svg Blueberry Protein Pudding 351
1.0 oz almonds, whole (USDA) 164
1.0 ea sandwich, turkey, with whole wheat 360
1.0 ea avocado, fresh (USDA) 322
1.0 Tbs mayonnaise, real (Kraft) 90
1.0 svg Chicken and Spinach Salad 352
170.0 g broccoli florets, steamed (Aramark Campus) 58
10.0 g cheese, parmesan, grated (USDA) 42
0.75 Tbs oil, olive, extra virgin (Natural Oils) 94
1.0 gal water, tap (USDA) 0
Day Total 1833

Total 5213

Day Average 1738

Item Average 217

10/15/18 10:03 PM Page 14 of 14

 Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Profile Info
Personal: Nutrition 1020 Male 25 yrs 6 ft 165 lb
Student Info: Phillip Van Otten Paul Roberts Foundations of Nutrition
Day(s): 2018 Oct 13, Oct 14, Oct 15 (All)
Activity Level: Active (Strive for an Active activity level.)
BMI: 22.4 Normal is 18.5 to 25.
Weight Change: Lose 1.5 lb per week Best not to exceed 2 lbs per week.

Nutrition Facts
Serving Size ( 5191 g )

Amount per serving

Calories 1738
% Daily Value *

Total Fat 91g 122%

Saturated Fat 16g 68%
Trans Fat 0g

Cholesterol 210mg 70%

Sodium 3293mg 143%

Total Carbohydrates 94g 28%

Dietary Fiber 30g 90%
Total Sugars 35g

Protein 153g 255%

Vitamin D 1mcg 10%

Calcium 892mg 89%

Iron 11mg 143%

Potassium 3416mg 73%

* The % Daily Value tells you how much a nutrient in a
serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.

10/15/18 10:01 PM Page 1 of 1

Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Profile Info
Personal: Nutrition 1020 Male 25 yrs 6 ft 165 lb
Student Info: Phillip Van Otten Paul Roberts Foundations of Nutrition
Activity Level: Active (Strive for an Active activity level.)
BMI: 22.4 Normal is 18.5 to 25.
Weight Change: Lose 1.5 lb per week Best not to exceed 2 lbs per week.

Nutrient DRI Goal Notes

Basic Components

Calories 2,394.55
Protein (g) 59.87 10% - 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 329.25 45% - 65% of Calories (adults 19-70 yrs) *

Dietary Fiber (g) 33.52

Fat (g) 74.50 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 23.95 Less than 10% of Calories +

Mono Fat (g) 26.61
Poly Fat (g) 23.95
Cholesterol (mg) 300.00 Less than 300 mg per day ^
Water (g) 3,700.00
Vitamins

Vitamin A - RAE (mcg) 900.00

Vitamin B1 - Thiamin (mg) 1.20
Vitamin B2 - Riboflavin (mg) 1.30
Vitamin B3 - Niacin (mg) 16.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *
Vitamin C (mg) 90.00 Do not exceed 2000 mg *
Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg) 15.00
Folate (mcg) 400.00 Women of child bearing age should take a
supplement *
Minerals

Calcium (mg) 1,000.00 Do not exceed 2500 mg *

Iron (mg) 8.00 Do not exceed 45 mg *
Magnesium (mg) 400.00 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00
 Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people
+
Zinc (mg) 11.00 Do not exceed 40 mg *

Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake

10/15/18 10:02 PM Page 2 of 2