CHAVIRAS_WB4

7/30/2019 CHAVIRAS_WB4

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DA Plus 10 Page:1

May 09, 2013

Silvia Chavira, [email protected]

Profile: Silvia Chavira, 3 Day Average

DRI Goals

Profile

Active Profile: Silvia Chavira

Height: 5 ft. 3 inches

Weight: 130.0 lbs.

Age: 36 years

BMI: 23

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Sedentary

Smoker: No

Strict Vegetarian/Vegan: No

Nutrient DRI

Energy

Kilocalories 1825 kcal

Protein 47.17 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate 202.0 - 292.0 g

Fat, Total 40.0 - 70.0 g No recommendation

Fat

Saturated Fat < 18 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


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DA Plus 10 Page:2

May 09, 2013



Nutrient DRI

Dietary Fiber, Total 25 g

Sugar, Total * No recommendation

Other

Water 2.7 L

Alcohol * No recommendation

Vitamins

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 IUAlpha-Tocopherol 15 mg

Minerals

Calcium 1000 mg DRI Adequate Intake

Iron 18 mg

Magnesium 320 mg

Potassium 4700 mg DRI Adequate Intake

Zinc 8 mg

Sodium 1500 mg DRI Adequate Intake


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Macronutrient Ranges

Recommended Actual Intake

Carbs Protein Fat Alcohol

0

100

200

300

400

500

600

700

800

900

1,000

Calories

DA Plus 10 Page:3

May 09, 2013



Macronutrient Ranges for May 02, 2013, May 03, 2013, May 04, 2013

Recommended Yours

Carbs 45%-65% 821-1,186 kCal 51% 944 kCal

Protein 10%-35% 182-639 kCal 18% 330 kCal

Fats 20%-35% 365-639 kCal 34% 621 kCal

Alcohol 0% 0 kCal 0% 0 kCal


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DA Plus 10 Page:4

May 09, 2013



Fat Breakdown for May 02, 2013, May 03, 2013, May 04, 2013Source of Fat 0% 25% 50% 75% 100%

Saturated Fat 7%

Monounsaturated Fat 15%

Polyunsaturated Fat 6%

Trans Fatty Acid 0%

Unspecified 6%

* Transfat data is not yet reported by all sources and therefore may be under-represented.


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DA Plus 10 Page:5

May 09, 2013



Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013

Nutrient DRI Intake 0% 25% 50% 75% 100%

EnergyKilocalories 1825 kcal 1,843.83 kcal 101%

Protein 47.17 g 82.49 g 175%

Carbohydrate 202.0 - 292.0g

235.96 g

Fat, Total 40.0 - 70.0 g 68.99 g

FatSaturated Fat < 18 g 14.91 g 83%

Monounsaturated Fat * 30.73 g

Polyunsaturated Fat * 11.41 g

Trans Fatty Acid * 0.05 g

Cholesterol < 300 mg 114.59 mg 38%

Essential Fatty AcidsOmega-6 Linoleic 12 g 9.34 g 78%

Omega-3 Linolenic 1.1 g 0.87 g 79%

CarbohydratesDietary Fiber, Total 25 g 32.09 g 128%

Sugar, Total * 79.37 g

OtherWater 2.7 L 2.25 L 83%

Alcohol * 0 g

VitaminsThiamin 1.1 mg 1.45 mg 132%

Riboflavin 1.1 mg 1.94 mg 176%

Niacin 14 mg 19.38 mg 138%

Vitamin B6 1.3 mg 1.54 mg 119%

Vitamin B12 2.4 g 3.29 g 137%

Folate (DFE) 400 g 487.48 g 122%

Vitamin C 75 mg 82.42 mg 110%

Vitamin D (ug) 15 g 5.51 g 37%

Vitamin A (RAE) 700 g 328.49 g 47%

Vitamin A (IU) 2333 IU 3,324.97 IU 143%

Alpha-Tocopherol 15 mg 6.69 mg 45%

MineralsCalcium 1000 mg 694.58 mg 69%

Iron 18 mg 15.07 mg 84%

Magnesium 320 mg 335.96 mg 105%

Potassium 4700 mg 3,211.98 mg 68%


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DA Plus 10 Page:6

May 09, 2013



Nutrient DRI Intake 0% 25% 50% 75% 100%

Zinc 8 mg 7.79 mg 97%

Sodium 1500 mg 2,012.75 mg 134%


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DA Plus 10 Page:7

May 09, 2013



MyPlate Analysis for May 02, 2013, May 03, 2013, May 04, 2013

Goal* Actual % Goal

Grains 6.0 oz. eq. tips 7.3 oz. eq. 121%

Vegetables 2.5 cup eq. tips 3.3 cup eq. 133.9%

Fruits 2.0 cup eq. tips 1.3 cup eq. 63.8%

Dairy 3.0 cup eq. tips 1 cup eq. 33.6%

Protein Foods 5.5 oz. eq. tips 8.4 oz. eq. 151.9%

Empty Calories 267.0 263.8 98.8%

Your results are based on a 1825 calorie pattern.

Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. wholegrains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 2.0 cups weeklyOrange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weeklyStarchy Vegetables = 2.5 cups weeklyOther Vegetables = 5.5 cups weekly

Oils: Aim for 6.0 teaspoons of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200per day. If Diet Analysis Plus recommends more than 3,200 calories perday for you, talk to your instructor for guidance on how to use MyPlate.

**CAUTION!Recipes are not included on the MyPlate Report, as platevalues for these cannot be calculated.
http://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains.html


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DA Plus 10 Page:8

May 09, 2013



Intake Spreadsheet for May 02, 2013Item Name Meal Quantity Wt(g) Kcal(kcal)

Cream, Coffee or Table, Liquid, Light Breakfast 1 tablespoon(s)- 1 Tbsp (15g) is

1/2 serving (1/2fl oz)

15 29.25

Coffee, Brewed Breakfast 1 cup(s) 237 2.37

Oatmeal, Instant, Prepared with Water Breakfast 1.5 cup(s) 351 249.21

Raisins, Seedless, Packed Breakfast 0.25 cup(s) -packed

41.25 123.34

Banana Breakfast 1 item(s) -Medium (7 in. to7 7/8 in. long)

118 105.02

Almonds, Honey Roasted, Unblanched Breakfast 0.5 cup(s) -whole kernels

72 427.68

Water, Tap Breakfast 8 fluid ounce(s) 237 0

Rice, Spanish Lunch 0.25 cup(s) 60.75 52.85Pork, Chunks (Carnitas), Fried Lunch 1.5 ounce(s) 42.52 115.18

Beans, Pinto, Boiled Lunch 0.5 cup(s) 85.5 122.26

MISSION FOODS Tortillas, Corn, White,Institutional 6 inch (FS)

Lunch 3 item(s) - 3items are 3

tortillas

50 130

Water, Tap Lunch 8 fluid ounce(s) 237 0

Water, Tap Dinner 16 fluid ounce(s) 474 0

Oil, Olive Dinner 2 tablespoon(s) 27 238.68

Salad, Lettuce with Tomatoes and Carrots, NoDressing

Dinner 2 cup(s) 146 23.36

Beets, Whole, Boiled, Drained Dinner 2 item(s) - 2 in.diameter sphere

100 44

Apple, Medium Snacks 1 item(s) - large(3-1/4" dia)

223 115.96

BACK TO NATURE Nuts, Walnuts,Unroasted, Unsalted

Snacks 1 serving(s) 28 190

2,545.02 1,969.16

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)

Cream, Coffee or Table, Liquid, Light 0.41 0.55 2.9 1.8

Coffee, Brewed 0.28 0 0.05 0

Oatmeal, Instant, Prepared with Water 8.92 42.12 5.34 1.09

Raisins, Seedless, Packed 1.27 32.66 0.19 0.02

Banana 1.29 26.95 0.39 0.13Almonds, Honey Roasted, Unblanched 13.08 20.09 35.93 3.41

Water, Tap 0 0 0 0

Rice, Spanish 1.17 10.17 0.91 0.13

Pork, Chunks (Carnitas), Fried 12.35 0.36 6.81 2.47

Beans, Pinto, Boiled 7.7 22.42 0.56 0.12


3 25 1.5 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

56.93 230.01 100.35 14.53


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May 09, 2013




Oil, Olive 0 0 27 3.73


1.21 4.93 0.23 0.04

Beets, Whole, Boiled, Drained 1.68 9.96 0.18 0.03

Apple, Medium 0.58 30.8 0.38 0.06


4 4 18 1.5

56.93 230.01 100.35 14.53

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Cream, Coffee or Table, Liquid, Light 0.84 0.11 0 9.9

Coffee, Brewed 0.04 0 0 0

Oatmeal, Instant, Prepared with Water 1.53 1.96 0 0

Raisins, Seedless, Packed 0.02 0.02 0 0

Banana 0.04 0.09 0 0

Almonds, Honey Roasted, Unblanched 23.33 7.54 0 0

Water, Tap 0 0 0 0

Rice, Spanish 0.29 0.43 0 0

Pork, Chunks (Carnitas), Fried 2.9 0.79 0 37.83

Beans, Pinto, Boiled 0.11 0.2 0 0


0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Oil, Olive 19.7 2.84 0 0


0.03 0.13 0 0

Beets, Whole, Boiled, Drained 0.04 0.06 0 0

Apple, Medium 0.02 0.11 0 0


2.5 0 0 0

51.37 14.29 0 47.73

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)


Coffee, Brewed 0 0 0 0


Raisins, Seedless, Packed 0.01 0 1.53 24.42

Banana 0.05 0.03 3.07 14.43

Almonds, Honey Roasted, Unblanched 7.28 0.26 9.86 0

Water, Tap 0 0 0 0

Rice, Spanish 0.38 0.05 0.67 1.8




0 0 2 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Oil, Olive 2.64 0.21 0 0

13.36 0.88 42.08 77.41


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May 09, 2013





0.1 0.04 1.9 3.36

Beets, Whole, Boiled, Drained 0.06 0 2 7.96

Apple, Medium 0.1 0.02 5.35 23.17


0 0 2 1

13.36 0.88 42.08 77.41

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Cream, Coffee or Table, Liquid, Light 0.01 0 0 0.02

Coffee, Brewed 0.24 0 0.03 0.18

Oatmeal, Instant, Prepared with Water 0.29 0 0.27 0.06

Raisins, Seedless, Packed 0.01 0 0.04 0.05

Banana 0.09 0 0.04 0.09

Almonds, Honey Roasted, Unblanched 0 0 0.08 0.69

Water, Tap 0.24 0 0 0

Rice, Spanish 0.05 0 0.06 0.03

Pork, Chunks (Carnitas), Fried 0.02 0 0.47 0.12

Beans, Pinto, Boiled 0.05 0 0.17 0.05


0 0 0 0

Water, Tap 0.24 0 0 0

Water, Tap 0.47 0 0 0

Oil, Olive 0 0 0 0


0.14 0 0.06 0.04

Beets, Whole, Boiled, Drained 0.09 0 0.03 0.04

Apple, Medium 0.19 0 0.04 0.06


0 0 0 0

2.12 0 1.28 1.43

Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)

Cream, Coffee or Table, Liquid, Light 0.01 0 0.03 0.3

Coffee, Brewed 0.45 0 0 4.74

Oatmeal, Instant, Prepared with Water 0.79 0.02 0 21.06

Raisins, Seedless, Packed 0.32 0.07 0 2.06

Banana 0.78 0.43 0 23.6

Almonds, Honey Roasted, Unblanched 2.03 0.06 0 23.04

Water, Tap 0 0 0 0

Rice, Spanish 0.74 0.08 0 22.48


Beans, Pinto, Boiled 0.27 0.2 0 147.06


0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Oil, Olive 0 0 0 0

8.77 1.33 0.33 387.6


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May 09, 2013





0.53 0.1 0 54.02

Beets, Whole, Boiled, Drained 0.33 0.07 0 80

Apple, Medium 0.2 0.09 0 6.69


0 0 0 0

8.77 1.33 0.33 387.6

Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)



Oatmeal, Instant, Prepared with Water 0 0 0 0

Raisins, Seedless, Packed 0.95 0 0 0

Banana 10.27 0 3.54 75.52

Almonds, Honey Roasted, Unblanched 0.5 0 0 0

Water, Tap 0 0 0 0

Rice, Spanish 6.62 0 4.25 284.3

Pork, Chunks (Carnitas), Fried 0.64 0 0.85 5.99

Beans, Pinto, Boiled 0.68 0 0 0


0 0 0 0

Water, Tap 0 0 0 0

Water, Tap 0 0 0 0

Oil, Olive 0 0 0 0


10.51 0 100.74 3666.91

Beets, Whole, Boiled, Drained 3.6 0 2 35

Apple, Medium 10.26 0 6.69 120.42


0 0 0 0

44.15 0.06 145.22 4,286.54

Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)


Coffee, Brewed 0.02 4.74 0.02 7.11


Raisins, Seedless, Packed 0.05 20.62 0.78 13.2

Banana 0.12 5.9 0.31 31.86

Almonds, Honey Roasted, Unblanched 0 189.36 2.04 172.8

Water, Tap 0 7.11 0 2.37

Rice, Spanish 0.45 19.44 0.78 9.11




0 20 0.72 0

Water, Tap 0 7.11 0 2.37

Water, Tap 0 14.22 0 4.74

Oil, Olive 3.87 0.27 0.15 0

6.63 464.82 12.4 443.51


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DA Plus 10 Page:12

May 09, 2013





0.39 27.74 0.45 14.6

Beets, Whole, Boiled, Drained 0.04 16 0.79 23

Apple, Medium 0.4 13.38 0.27 11.15


0 20 0.72 0

6.63 464.82 12.4 443.51

Item Name Potas(mg) Zinc(mg) Sodium(mg)

Cream, Coffee or Table, Liquid, Light 18.3 0.04 6

Coffee, Brewed 116.13 0.05 4.74

Oatmeal, Instant, Prepared with Water 245.7 3.51 14.04

Raisins, Seedless, Packed 308.96 0.09 4.54

Banana 422.44 0.18 1.18

Almonds, Honey Roasted, Unblanched 403.2 1.87 93.6

Water, Tap 2.37 0 7.11

Rice, Spanish 117.25 0.21 174.96

Pork, Chunks (Carnitas), Fried 179.35 0.96 208.68

Beans, Pinto, Boiled 372.78 0.84 0.86


0 0 5

Water, Tap 2.37 0 7.11

Water, Tap 4.74 0 14.22

Oil, Olive 0.27 0 0.54


297.84 0.25 27.74

Beets, Whole, Boiled, Drained 305 0.35 77

Apple, Medium 238.61 0.09 2.23


0 0 0

3,035.31 8.43 649.54


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DA Plus 10 Page:13

May 09, 2013




Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

Breakfast 1 cup(s) 245 257.25

Orange, Navel, California Breakfast 0.75 cup(s) 123.75 60.64

Bagel, Cinnamon Raisin, Toasted Breakfast 1 item(s) - 3.5in. diameter

66 194.04


Cream, Coffee or Table, Liquid, Light Breakfast 1 tablespoon(s)- 1 Tbsp (15g) is1/2 serving (1/2

fl oz)

15 29.25

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 2.37

Juice, Vegetable, Celery Lunch 8 fluid ounce(s) 236 42.48

Sandwich, Ham and Cheese Lunch 1.5 item(s) 219 527.79


JASON'S DELI Veggies, Steamed Dinner 2 serving(s) - 1serving is 1 side

portion

362 122

Water, Tap Dinner 16 fluid ounce(s) 474 0

SEEDS OF CHANGE Ready to Heat Rice,Uyuni Quinoa & Whole Grain Brown Rice

Dinner 1 cup(s) 142 240

Salmon, with Butter, Broiled or Baked Dinner 2.5 ounce(s) 70.87 128.92

KELLOGG'S FROSTED FLAKES Cereal Snacks 0.75 cup(s) 30 110

Milk, Low Fat, 1% Snacks 8 fluid ounce(s)- 8 fl oz is 1 cup

244 102.48

3,175.62 1,817.21

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

11.91 45.57 3.45 2.23

Orange, Navel, California 1.13 15.52 0.19 0.02

Bagel, Cinnamon Raisin, Toasted 7 39.14 1.19 0.19

Water, Tap 0 0 0 0



Juice, Vegetable, Celery 1.96 9.46 0.38 0.09

Sandwich, Ham and Cheese 31.03 50.02 23.21 9.66

Water, Tap 0 0 0 0

JASON'S DELI Veggies, Steamed 8 26 0 0Water, Tap 0 0 0 0


6 47 3.5 0.5

Salmon, with Butter, Broiled or Baked 19.13 0 5.24 0.96

KELLOGG'S FROSTED FLAKES Cereal 1 27 0 0

Milk, Low Fat, 1% 8.22 12.18 2.37 1.54

96.06 272.43 42.47 17.01



0.95 0.1 0 14.7

14.74 4.98 0 157.69


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May 09, 2013




Orange, Navel, California 0.04 0.04 0 0

Bagel, Cinnamon Raisin, Toasted 0.12 0.48 0 0

Water, Tap 0 0 0 0

Cream, Coffee or Table, Liquid, Light 0.84 0.11 0 9.9Coffee, Brewed 0.04 0 0 0

Juice, Vegetable, Celery 0.07 0.17 0 0

Sandwich, Ham and Cheese 10.11 2.06 0 87.6

Water, Tap 0 0 0 0

JASON'S DELI Veggies, Steamed 0 0 0 0

Water, Tap 0 0 0 0


0 0 0 0

Salmon, with Butter, Broiled or Baked 1.91 1.94 0 33.29


Milk, Low Fat, 1% 0.68 0.09 0 12.214.74 4.98 0 157.69



0.07 0.03 0 37.78


Bagel, Cinnamon Raisin, Toasted 0.45 0.03 1.65 4.24

Water, Tap 0 0 0 0



Juice, Vegetable, Celery 0.17 0 3.78 5.59

Sandwich, Ham and Cheese 1.95 0.11 3 0Water, Tap 0 0 0 0


Water, Tap 0 0 0 0


0 0 3 1

Salmon, with Butter, Broiled or Baked 0 0.17 0 0


Milk, Low Fat, 1% 0.07 0.01 0 12.69

2.8 0.4 25.15 92.84



0.18 0 0.1 0.49

Orange, Navel, California 0.11 0 0.08 0.06

Bagel, Cinnamon Raisin, Toasted 0.02 0 0.22 0.18

Water, Tap 0.47 0 0 0


Coffee, Brewed 0.24 0 0.03 0.18


Sandwich, Ham and Cheese 0.11 0 0.46 0.72

Water, Tap 0.24 0 0 0

2.33 0 1.68 2.69


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May 09, 2013





Water, Tap 0.47 0 0 0


0 0 0.15 0

Salmon, with Butter, Broiled or Baked 0.04 0 0.11 0.04

KELLOGG'S FROSTED FLAKES Cereal 0 0 0.38 0.43

Milk, Low Fat, 1% 0.22 0 0.05 0.45

2.33 0 1.68 2.69



0.26 0.11 1.27 24.5

Orange, Navel, California 0.53 0.1 0 42.08

Bagel, Cinnamon Raisin, Toasted 1.97 0.04 0 106.92

Water, Tap 0 0 0 0



Juice, Vegetable, Celery 0.76 0.21 0 51.92


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0


4 0 0 0

Salmon, with Butter, Broiled or Baked 6.94 0.16 1.92 0

KELLOGG'S FROSTED FLAKES Cereal 5 0.5 1.5 190.5

Milk, Low Fat, 1% 0.23 0.09 1.15 12.224.17 1.52 6.68 551.41



1.72 0 0 147

Orange, Navel, California 73.14 0 14.85 305.66

Bagel, Cinnamon Raisin, Toasted 0.4 0 15.18 46.86

Water, Tap 0 0 0 0




Sandwich, Ham and Cheese 4.16 0 144.54 479.61Water, Tap 0 0 0 0


Water, Tap 0 0 0 0


0 0 0 0

Salmon, with Butter, Broiled or Baked 1.53 8.85 0 113.32

KELLOGG'S FROSTED FLAKES Cereal 6 0.97 150.18 500

Milk, Low Fat, 1% 0 2.93 141.52 478.24

101.45 12.81 561.86 2,480.61


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May 09, 2013





0 414.05 0.17 39.2


Bagel, Cinnamon Raisin, Toasted 0.22 13.2 2.7 15.18

Water, Tap 0 14.22 0 4.74


Coffee, Brewed 0.02 4.74 0.02 7.11



Water, Tap 0 7.11 0 2.37


Water, Tap 0 14.22 0 4.74


0 20 1.44 0

Salmon, with Butter, Broiled or Baked 0.96 12.47 0.85 22.38

KELLOGG'S FROSTED FLAKES Cereal 0.03 0 4.5 2.1

Milk, Low Fat, 1% 0.02 305 0.07 26.84

2.79 1,166.65 15.78 192.04



529.2 2.01 159.25

Orange, Navel, California 205.43 0.1 1.24

Bagel, Cinnamon Raisin, Toasted 107.58 0.53 228.36

Water, Tap 4.74 0 14.22


Coffee, Brewed 116.13 0.05 4.74Juice, Vegetable, Celery 670.24 0.33 214.76

Sandwich, Ham and Cheese 435.81 2.06 1156.32

Water, Tap 2.37 0 7.11

JASON'S DELI Veggies, Steamed 0 0 132

Water, Tap 4.74 0 14.22


210 0 400

Salmon, with Butter, Broiled or Baked 313.79 0.47 82.17

KELLOGG'S FROSTED FLAKES Cereal 20 0.04 140

Milk, Low Fat, 1% 366 1.02 107.36

3,004.33 6.66 2,667.74


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May 09, 2013




NATURE VALLEY Bar, Granola, Oats 'nHoney

Breakfast 2 item(s) - 2items are 2 bars

42 180

Cream, Coffee or Table, Liquid, Light Breakfast 1 tablespoon(s)- 1 Tbsp (15g) is1/2 serving (1/2

fl oz)

15 29.25

Coffee, Brewed Breakfast 8 fluid ounce(s) 237 2.37

Juice, Vegetable, Celery Breakfast 8 fluid ounce(s) 236 42.48

Juice, Vegetable, Aloe Vera Breakfast 8 fluid ounce(s) 248 138.88


Spaghetti, with Meat Sauce Lunch 1 cup(s) 248 349.68

Bread, Garlic, Toasted Lunch 1 slice(s) 26 94.38


Soybeans, Boiled Lunch 0.5 cup(s) 86 148.78Water, Tap Dinner 8 fluid ounce(s) 237 0

Tuna, White, Canned in Water, Drained Dinner 6 ounce(s) 170 217.6

Crackers, Saltine Dinner 10 item(s) 30 126.3

Cucumbers w/lemon & salt Dinner 1 gram(s) 1 0

Tomatoes, Red Dinner 3 slice(s) - slice,thin/small

45 8.1

Avocado, California Dinner 0.22 item(s) -fruit without skin

and seeds

29.41 49.11

Onions, Red, Sliced Dinner 0.25 cup(s) 28.61 12.01

Mushrooms, White, Raw Dinner 1 cup(s) - whole 96 21.12

Oil, Olive Dinner 1 tablespoon(s) 13.5 119.34

Juice, Lemon Dinner 1 fluid ounce(s) 30.5 6.71

Salad, Green Dinner 0.75 cup(s) 103.5 16.56

Popcorn, Microwave, Low Fat and Sodium Snacks 1.5 ounce(s) 42.53 182.43

2,676.04 1,745.11



4 29 6 0.5




Juice, Vegetable, Aloe Vera 0.79 34.17 0.2 0.02

Water, Tap 0 0 0 0

Spaghetti, with Meat Sauce 16.54 41.42 12.9 3.81

Bread, Garlic, Toasted 2.22 13.03 3.65 0.7

Water, Tap 0 0 0 0

Soybeans, Boiled 14.31 8.54 7.71 1.12

Water, Tap 0 0 0 0

Tuna, White, Canned in Water, Drained 40.15 0 5.05 1.35

Crackers, Saltine 2.85 22.3 2.65 0.6

94.47 205.44 64.14 13.18


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Cucumbers w/lemon & salt 0 0 0 0

Tomatoes, Red 0.4 1.75 0.09 0.01

Avocado, California 0.58 2.54 4.53 0.63

Onions, Red, Sliced 0.26 2.89 0.02 0.01Mushrooms, White, Raw 2.97 3.13 0.33 0.05

Oil, Olive 0 0 13.5 1.86

Juice, Lemon 0.11 2.1 0.07 0.01

Salad, Green 1.29 3.33 0.07 0.01

Popcorn, Microwave, Low Fat and Sodium 5.36 31.21 4.04 0.6

94.47 205.44 64.14 13.18



0 0 0 0


Coffee, Brewed 0.04 0 0 0Juice, Vegetable, Celery 0.07 0.17 0 0

Juice, Vegetable, Aloe Vera 0.02 0.07 0 0

Water, Tap 0 0 0 0

Spaghetti, with Meat Sauce 5.25 2.42 0 57.04

Bread, Garlic, Toasted 1.67 1.02 0 0

Water, Tap 0 0 0 0

Soybeans, Boiled 1.7 4.36 0 0

Water, Tap 0 0 0 0

Tuna, White, Canned in Water, Drained 1.33 1.89 0 71.4

Crackers, Saltine 0.67 1.22 0.13 0


Tomatoes, Red 0.01 0.04 0 0

Avocado, California 2.88 0.53 0 0

Onions, Red, Sliced 0.01 0.02 0 0

Mushrooms, White, Raw 0 0.15 0 0

Oil, Olive 9.85 1.42 0 0

Juice, Lemon 0 0.01 0 0

Salad, Green 0 0.04 0 0

Popcorn, Microwave, Low Fat and Sodium 1.74 1.52 0 0

26.09 14.97 0.13 138.34

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)NATURE VALLEY Bar, Granola, Oats 'nHoney

0 0 2 11




Juice, Vegetable, Aloe Vera 0.05 0.02 0.5 33.68

Water, Tap 0 0 0 0



Water, Tap 0 0 0 0

11.86 1.34 29.04 67.86


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Soybeans, Boiled 3.84 0.51 5.16 2.58

Water, Tap 0 0 0 0

Tuna, White, Canned in Water, Drained 0.09 0.12 0 0

Crackers, Saltine 1.09 0.13 0.87 0.67Cucumbers w/lemon & salt 0 0 0 0

Tomatoes, Red 0.04 0 0.54 1.18

Avocado, California 0.49 0.04 2 0.09

Onions, Red, Sliced 0 0 0.4 1.22

Mushrooms, White, Raw 0.15 0 0.96 1.9

Oil, Olive 1.32 0.1 0 0

Juice, Lemon 0 0 0.09 0.77

Salad, Green 0 0 2.24 1.49


11.86 1.34 29.04 67.86



0 0 0 0


Coffee, Brewed 0.24 0 0.03 0.18


Juice, Vegetable, Aloe Vera 0.21 0 0.15 0.05

Water, Tap 0.24 0 0 0

Spaghetti, with Meat Sauce 0.17 0 0.36 0.28

Bread, Garlic, Toasted 0.01 0 0.1 0.08

Water, Tap 0.47 0 0 0

Soybeans, Boiled 0.05 0 0.13 0.25

Water, Tap 0.24 0 0 0

Tuna, White, Canned in Water, Drained 0.12 0 0.01 0.07

Crackers, Saltine 0 0 0.18 0.1


Tomatoes, Red 0.04 0 0.02 0.01

Avocado, California 0.02 0 0.02 0.04

Onions, Red, Sliced 0.03 0 0.01 0.01

Mushrooms, White, Raw 0.09 0 0.08 0.39

Oil, Olive 0 0 0 0

Juice, Lemon 0.03 0 0.01 0Salad, Green 0.1 0 0.03 0.05

Popcorn, Microwave, Low Fat and Sodium 0 0 0.15 0.05

2.29 0 1.4 1.7



0 0 0 0



Juice, Vegetable, Celery 0.76 0.21 0 51.92

Juice, Vegetable, Aloe Vera 0.64 0.25 0 57.04

25.22 1.79 2.86 523.42


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Water, Tap 0 0 0 0


Bread, Garlic, Toasted 1.17 0.02 0 48.1

Water, Tap 0 0 0 0Soybeans, Boiled 0.34 0.2 0 46.44

Water, Tap 0 0 0 0

Tuna, White, Canned in Water, Drained 9.86 0.37 1.99 3.4



Tomatoes, Red 0.27 0.04 0 6.75

Avocado, California 0.56 0.08 0 26.17

Onions, Red, Sliced 0.02 0.04 0 5.44

Mushrooms, White, Raw 3.46 0.1 0.04 16.32

Oil, Olive 0 0 0 0

Juice, Lemon 0.03 0.01 0 6.1

Salad, Green 0.57 0.08 0 38.29

Popcorn, Microwave, Low Fat and Sodium 0.88 0.07 0 7.23

25.22 1.79 2.86 523.42



0 0 0 0




Juice, Vegetable, Aloe Vera 26.54 0 0 124

Water, Tap 0 0 0 0

Spaghetti, with Meat Sauce 10.66 0 59.52 841.67

Bread, Garlic, Toasted 0.05 0 30.16 131.93

Water, Tap 0 0 0 0

Soybeans, Boiled 1.46 0 0 7.74

Water, Tap 0 0 0 0

Tuna, White, Canned in Water, Drained 0 3.4 10.2 34

Crackers, Saltine 0 0 0 0.3


Tomatoes, Red 6.16 0 18.9 374.85

Avocado, California 2.59 0 2.06 43.23Onions, Red, Sliced 1.83 0 0 0

Mushrooms, White, Raw 2.02 0.19 0 0

Oil, Olive 0 0 0 0

Juice, Lemon 11.8 0 0 1.83

Salad, Green 24.01 0 58.99 1175.76

Popcorn, Microwave, Low Fat and Sodium 0 0 2.98 62.51

101.65 3.65 278.4 3,207.75



0 0 1.08 0

10.65 452.27 17.04 372.35


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Coffee, Brewed 0.02 4.74 0.02 7.11


Juice, Vegetable, Aloe Vera 0.05 42.16 0.64 32.24Water, Tap 0 7.11 0 2.37



Water, Tap 0 14.22 0 4.74

Soybeans, Boiled 0.3 87.72 4.42 73.96

Water, Tap 0 7.11 0 2.37

Tuna, White, Canned in Water, Drained 1.45 23.8 1.65 56.1



Tomatoes, Red 0.24 4.5 0.12 4.95

Avocado, California 0.58 3.82 0.18 8.53

Onions, Red, Sliced 0.01 6.29 0.05 2.86

Mushrooms, White, Raw 0.01 2.88 0.48 8.64

Oil, Olive 1.94 0.14 0.08 0

Juice, Lemon 0.05 1.83 0.02 1.83

Salad, Green 0 13.45 0.65 11.39


10.65 452.27 17.04 372.35



95 0 160


Coffee, Brewed 116.13 0.05 4.74

Juice, Vegetable, Celery 670.24 0.33 214.76

Juice, Vegetable, Aloe Vera 332.32 0.27 2.48

Water, Tap 2.37 0 7.11

Spaghetti, with Meat Sauce 515.84 2.63 907.68

Bread, Garlic, Toasted 31.2 0.23 174.2

Water, Tap 4.74 0 14.22

Soybeans, Boiled 442.9 0.99 0.86

Water, Tap 2.37 0 7.11

Tuna, White, Canned in Water, Drained 402.9 0.82 640.9Crackers, Saltine 47.7 0.25 334.8

Cucumbers w/lemon & salt 0 0 0

Tomatoes, Red 106.65 0.08 2.25

Avocado, California 149.11 0.2 2.35

Onions, Red, Sliced 41.19 0.05 0.86

Mushrooms, White, Raw 305.28 0.5 4.8

Oil, Olive 0.14 0 0.27

Juice, Lemon 31.42 0.02 0.31

Salad, Green 178.02 0.22 26.91

3,596.3 8.28 2,720.98


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Popcorn, Microwave, Low Fat and Sodium 102.49 1.63 208.37

3,596.3 8.28 2,720.98


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Energy Balance for May 02, 2013, May 03, 2013, May 04, 2013

Date kCal Consumed kCal Burned Net kCal

May 02, 2013 1968 1556 412

May 03, 2013 1816 1556 260

May 04, 2013 1744 1556 188

Total: 5528 4668 860

Daily Caloric Summary kCal

Recommended: 1825

Average Intake: 1843

Average Expenditure: 1556

Average Net Gain/Loss: 287

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