PES 1097 DIET ANALYSIS

David's Food Groups and Calories Report 06/15/18 - 06/17/18

Your personal Calorie goal is 3000. Your plan amounts are based on meeting your nutrient needs.

Food Groups Target Average Eaten Status

Grains 10 ounce(s) 10 ounce(s) OK

Whole Grains ≥ 5 ounce(s) 1 ounce(s) Under

Refined Grains ≤ 5 ounce(s) 9 ounce(s) Over

Vegetables 4 cup(s) 2 cup(s) Under

Dark Green 2½ cup(s)/week 0 cup(s) Under

Red & Orange 7½ cup(s)/week ¼ cup(s) Under

Beans & Peas 3 cup(s)/week ½ cup(s) Under

Starchy 8 cup(s)/week 1¾ cup(s) Under

Other 7 cup(s)/week ½ cup(s) Under

Fruits 2½ cup(s) 1 cup(s) Under

Whole Fruit No Specific Target ½ cup(s) No Specific

Target
Fruit Juice No Specific Target ¼ cup(s) No Specific
Target
Dairy 3 cup(s) 2 cup(s) Under

Milk & Yogurt No Specific Target 1 cup(s) No Specific

Target
Cheese No Specific Target 1 cup(s) No Specific
Target
Protein Foods 7 ounce(s) 4½ ounce(s) Under

Seafood 10 ounce(s)/week 2½ ounce(s) Under

Meat, Poultry & Eggs No Specific Target 3 ounce(s) No Specific

Target
Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific
Target
Oils 10 teaspoon 8 teaspoon Under

Limits Limit Average Eaten Status

Total Calories 3000 Calories 2389 Calories Under

Added Sugars < 300 Calories 185 Calories OK

Saturated Fat < 300 Calories 327 Calories Over

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included
in the Nuts, Seeds & Soy subgroup.
 PES 1097 DIET ANALYSIS

David's Nutrients Report 06/15/18 - 06/17/18

Your personal Calorie goal is 3000. Your plan amounts are based on meeting your nutrient needs.

Nutrients Target Average Eaten Status

Total Calories 3000 Calories 2389 Calories Under

Protein (g)*** 56 g 82 g OK

Protein (% Calories)*** 10 - 35% Calories 14% Calories OK

Carbohydrate (g)*** 130 g 296 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 50% Calories OK

Dietary Fiber 38 g 15 g Under

Total Sugars No Daily Target or 87 g No Daily Target or

Limit Limit
Added Sugars < 75 g 46 g OK

Total Fat 20 - 35% Calories 37% Calories Over

Saturated Fat < 10% Calories 14% Calories Over

Polyunsaturated Fat No Daily Target or 8% Calories No Daily Target or

Limit Limit
Monounsaturated Fat No Daily Target or 12% Calories No Daily Target or
Limit Limit
Linoleic Acid (g)*** 17 g 19 g OK

Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK

α-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.5% Calories Under

α-Linolenic Acid (g)*** 1.6 g 1.3 g Under

Omega 3 - EPA No Daily Target or 18 mg No Daily Target or

Limit Limit
Omega 3 - DHA No Daily Target or 84 mg No Daily Target or
Limit Limit
Cholesterol < 300 mg 253 mg OK

Minerals

Calcium 1000 mg 991 mg Under

Potassium 4700 mg 2514 mg Under

Sodium < 2300 mg 4038 mg Over

 PES 1097 DIET ANALYSIS

Copper 900 µg 1172 µg OK

Iron 8 mg 16 mg OK

Magnesium 400 mg 261 mg Under

Phosphorus 700 mg 1615 mg OK

Selenium 55 µg 119 µg OK

Zinc 11 mg 9 mg Under

Vitamins

Vitamin A 900 µg RAE 754 µg RAE Under

Vitamin B6 1.3 mg 2.6 mg OK

Vitamin B12 2.4 µg 6.8 µg OK

Vitamin C 90 mg 65 mg Under

Vitamin D 15 µg 5 µg Under

Vitamin E 15 mg AT 12 mg AT Under

Vitamin K 120 µg 35 µg Under

Folate 400 µg DFE 730 µg DFE OK

Thiamin 1.2 mg 2.0 mg OK

Riboflavin 1.3 mg 2.5 mg OK

Niacin 16 mg 33 mg OK

Choline 550 mg 254 mg Under

Information about dietary supplements.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-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.
 PES 1097 DIET ANALYSIS

Meals from 06/15/18 - 06/17/18

David's Meals
Your personal Calorie goal is 3000. Your plan amounts are based on meeting your nutrient needs.

Date Breakfast Lunch Dinner Snacks

06/15/18 1 medium slice 1 cup Chicken or 2 regular biscuit 1 cheeseburger

Bacon, pork, turkey pot pie Biscuit, baking Cheeseburger, plain,
cooked powder or on bun
buttermilk, from
refrigerated
dough

2 large slice 1 cup Orange 4 regular biscuit 3 cup (8 fl oz) Water,

Bread, 100% juice, frozen Biscuit, baking tap
whole wheat (reconstituted with powder or
water) buttermilk, from
refrigerated
dough

1 slice (1 oz) 2 cup, cooked 1 cup Ice cream,

Cheese, Cheddar Rice, white, regular,
cooked, (with salt, chocolate
no fat added)

¼ cup, cooked, 4 cup (8 fl oz)

diced Chicken, Water, tap
breast, boneless,
skinless, baked

1 large egg(s)
Eggs, baked, no
fat added

1 slice Ham,
luncheon meat,
prepackaged or
deli

06/16/18 1 burrito Burrito 1½ cup, cooked EMPTY 1 McDonald's burrito

with beans and Rice, white, McDonald's,
rice cooked (with salt Sausage Burrito
and vegetable oil)
 PES 1097 DIET ANALYSIS

1½ cup Chocolate 1 cup (8 fl oz) Water,

flavored frosted tap
puffed corn cereal

1 cup, sliced 2 cup (8 fl oz) Water,

Cucumber, raw tap

2 fillet (4 oz) Fish,

tilapia, raw, fillet

1 quarter pound
patty (4 per pound
of raw meat)
Hamburger, patty,
breaded, cooked,
no bun

1 cup Whole milk,

calcium fortified

06/17/18 1 cup 1% milk 4 biscuit (2" 1 cup Ice cream, 3 1-inch stack
across) Biscuit, regular, (approx 14 chips)
baking powder or chocolate Potato chips,
buttermilk, from restructured
mix (Pringles)

1¾ cup, pitted 1 can (8.3 fl oz) 4 1-inch stack

Cherry, sour, red, Monster Energy (approx 14 chips)
raw Drink Potato chips,
restructured
(Pringles)

2 bar (2" square, 1 cup (8 fl oz) Water,

1-1/8" high) tap
Cookies,
chocolate, made
with rice cereal
(Little Debbie Star
Crunch)

2 cup (8 fl oz) Water,

tap
 PES 1097 DIET ANALYSIS

Step 5: Copy, paste, and answer the following reflection questions on the FIRST page of your
diet analysis submission (the reports will be on pages 2-4).
_____________________________________________________________________________

#1 List 3 Nutritional aspects that you did WELL on, and give some insight as to HOW you did
well on each aspect; for example, if someone were struggling with this aspect, what
recommendations would you give to them?

1)

2)

3)

#2 List 3 Nutritional aspects that you NEED TO IMPROVE in your diet. For each aspect, explain 1)
WHY it is important and 2) a SPECIFIC strategy that you will implement to improve it.

1)

2)

3)

#3) Explore the ChooseMyPlate.Gov website, and tell me about ONE unique part of the website
that you found interesting/useful and why.