rodriguezr_wbfinal

1

Robin Rodriguez

Nutrition 25

Spring 25

C. Betty Crocker

M

T Mt. San Antonio College

2

Your Diet Analysis Work Thus Far

WB 1: See Appendix 1

WB 2: Cover page

WB 3: Super Food List:

Water Milk Avocado

Carrots

Broccoli

Almonds

Banana

Steak

Leafy Greens

Apple

3

Super Food Recipe

Spinach-and-Watermelon Salad

Cooking Light JULY 1996

Yield: 5 servings (serving size: 2 cups)

Ingredients

1 tablespoon honey

1 tablespoon balsamic vinegar 1 tablespoon water 1 1/2 teaspoons olive oil 1/2 teaspoon lemon juice

1/8 teaspoon dried tarragon Dash of salt 4 cups torn spinach 4 cups thinly sliced romaine lettuce 2 cups (1-inch) watermelon balls 1 cup sliced strawberries 1/2 cup sliced cucumber 1/4 cup thinly sliced onion, separated into rings

Preparation

Combine first 7 ingredients in a bowl; stir well with a whisk. Set aside.

Combine spinach and remaining ingredients in a large bowl. Drizzle dressing over salad, and toss gently to coat. Serve immediately.

Nutritional Information

Amount per serving Calories: 72 Calories from fat: 13%

Fat: 1.8g Saturated fat: 0.4g

Monounsaturated fat: 0.8g Polyunsaturated fat: 0.4g Protein: 2.8g

Carbohydrate: 12.2g Fiber: 3.8g

Cholesterol: 0.0mg

http://www.myrecipes.com/

4

Iron: 2mg

Sodium: 46mg Calcium: 74mg

WB: 4 Perfect 3 Day

See Appendix 2

WB 5: Data Storage (URL)

WB6: Your #1 Super Food

Spinach

See Appendix 3

WB 8: Wellness Strategies

Eat fruit with every meal eat less red meat and more

fish

try eating fish at least 2 times a week

ex. Salmon, herring or mackerel

carry a re-useable water bottle

get up earlier and schedule time for the gym

Eat complex grains and avoid processed grains

Snack on nuts, sunflower or sesame seeds

use olive or canola oil in salad dressings

make water the first choice always

pick a further space when parking your car

focus on adding fruits, vegetables, breads, cereal, and dairy products to your

diet

Use a eggs as a main dish sprinkle walnuts, almonds, or

peanuts over salad Add fruit to water to flavor

ride a bike instead of driving around your home city

consume low or non-fat products, such as milk or

yogurt

Spread peanut butter on bread, crackers, celery,

apples or bananas eat more avocado

Drink a glass of water every hour

take your pets for longer walks/runs

Consume a quickly digesting sugars immediately after

working out

Eat plain or fruit flavored yogurt

include flaxseeds on your cereal or yogurt a few times a

week

eat foods like watermelon or tomatoes that are both 90%

made of water

Set time aside to do something for yourself. No

distractions. No phones. Do it for you, it’s the only place you have to live in so take care of

it.

5

WB9: WB Workbook

Appendix 4

1. Quality Levels

“1. Quality”

See Appendix 4 (pg.56)

o Tools: Exam Excel, Tab: 1. Quality”

o Summary Quantify quality based DRI goals to calculate “GOOD” (10-19%) or

“EXCELLENT” (20%) source.

o Instructions: According to the FDA and the National Education Labeling Act (NELA),

nutrients claims on labels must follow this strict protocol: “GOOD” (10-19%) or

“EXCELLENT” (20%) source. Simply input your DRI goals from WB! (Numbers only, no

units) and the rest is automatically calculated.

o Import: Paste the complete QUALITY LEVELS as a PDF in your master document

2. My Nutrition Profile

“2. 3-Day”

See Appendix 4 (pg. 57)

o Tools: WB 1 and Excel tab “2. 3 Day-3”

o Summary: You will identify all DRI “Intake vs. Goal” nutrient deficiencies and excess from

WB1 “Intake vs. Goal.” From this, you will research and provide a summary of the nutrient

profiles a summary of the nutrient profiles and the outcome of chronic deficiencies and

excess of these nutrients

o Instructions: From WB1 input DRI Goals, Intakes, and Intakes vs. Goals on “2.PPA.”

Identify all deficient nutrients that fell below 80 % on column B with highlighted color.

Highlight all excess nutrients (above 120% DRI goal) on column B. Paste this worksheet on

your document. For each excess/deficient nutrient provide the following in bullet format:

1. Main function(s)

2. Result of chronic deficiencies or chronic excesses

3. List 3 food sources (deficiencies only)

4. Resources: Use your text, or you can access the information on the NIH website:

DRI Tables (bottom of page): http://ods.od.nih.gov/Health_Information/Dietary

_Reference_Intakes.aspx.

Facts Sheets (doesn’t list all)” http;//ods.od.nih.gov/factsheets/list-all/

DEFICIENT

o Water

Main Function: Water helps to transport oxygen and nutrients to different parts of the

body. It also aids in the ability for the body to remove toxins and waste from the

body, all the while regulating the body’s temperature through perspiration.

Results of Chronic Deficiencies: Suffering from lack of the consumption of water can

lead to many complications such as severe dehydration, joint pain, constipation, and

depression.

3 Food Sources:

Water

Watermelon

Tomato

http://ods.od.nih.gov/Health_Information/Dietary%20_Reference_Intakes.aspx



6

Resources: http://nutritioninfo.tripod.com

http://www.self.com/blogs/flash/2011/08/6-high-fat-foods-that-are-good.html

o Kcals

Main Function: Through the food that we consume your body has the ability to turn it

into energy. The calories are equivalent to the amount of energy unit present in the

body and the energy that we get from it allows us to perform well our day-to-day

functions.

Results from chronic Deficiencies: Being undernourished makes it more difficult to

perform daily tasks. Studying becomes more difficult, working or any other physical

activity almost become impossible. Children that are chronically hungry fail to grow

as quickly as they should. Mentally they develop more slowly. Being constantly

hungry weakens the immune system and makes a person more vulnerable to disease

and infections. Mothers that live in constant hunger will often times give birth to an

underweight and weak baby, and they face increasing risk of death.

3 Food Source

Eggs

Avocado

Fatty Fish

Resources: http://www.fao.org/hunger/en/

Macronutrients

o Fiber

Main Function: Fiber’s main function in the body is to aid in the regulation of

digestion.

Results from chronic deficiencies: Maintaining a diet that lacks fiber can lead to many

serious and uncomfortable complications. Being deficient in fiber can lead to

constipation. Hemorrhoids are also a side effect from prolonged constipation, caused

by the strain being put on the bowel. It can also lead to diverticular disease, a painful

condition in which pouches form in the colon and can become inflamed. Also studies

have shown a connection with those who lack fibers in their diets have a higher risk

for having a heart attack. Fiber is also been shown to add in maintaining a healthy

weight due to the fact fiber is what aids in the feeling of fullness after consuming a

meal.

3 Food Sources

Bread, Pasta

Flax Seed

Yogurt

Resources: http://healthyeating.sfgate.com/longterm-risks-low-fiber-1267.html

Lipids

o Saturated Fats

Main Function: Saturated fats are most mostly found in meats and dairy products, as

well as some vegetable oils. Saturated fats tend to increase blood cholesterol levels.

Most saturated fats tend to solid at room temperature.

Results from chronic deficiencies: Having a lack of saturated fats in a diet, aid in

lower the risk for atherosclerosis cardiovascular disease, stroke and cancer.

3 Foods Resources

Coconut Oil

Butter

Dark Chocolate

Resources: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943062/

http://www.healthaliciousness.com/articles/foods-highest-in-saturated-fat.php

o EFA:n-6

Main Function:

http://nutritioninfo.tripod.com/

http://www.self.com/blogs/flash/2011/08/6-high-fat-foods-that-are-good.html

http://healthyeating.sfgate.com/longterm-risks-low-fiber-1267.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943062/

http://www.healthaliciousness.com/articles/foods-highest-in-saturated-fat.php

7

Results from chronic deficiencies:

3 Food Sources

Pecans

Sunflower seed oil

Whole grain breads

o EFA: n-3

Main Function: Omega 3 fatty acids are vital for normal metabolism. It also helps

lower the risk of chronic diseases such as heart disease, cancer, and arthritis . Omega

3 fatty acids are highly concentrated in the brain and are important for cognitive and

behavioral function

Results from chronic deficiencies: Include fatigue, poor memory, dry skin

3 Food Sources

Fish oils

Flaxseed oil

Hemp oil

Resources: http://www.umm.edu/altmed/articles/omega-3-000316.htm

Vitamins

o Vitamin D

Main Function: is to maintain normal blood levels of calcium and phosphorus.

Vitamin D aid in the absorption of calcium helping form and maintain strong bones

Results from chronic deficiencies: Rickets and osteomalacia are classic vitamin D

deficiency diseases.

3 Food Sources

Fish

Eggs

Fortified Milk

o Vitamin E

Main function: Vitamin E has been proposed for the prevention or treatment of

numerous conditions, often based on its antioxidant properties

Results from chronic deficiencies: the treatment for a lack of Vitamin D is rare

3 Food Sources

Meats

Nuts

Poultry

Minerals

o Magnesium

Main Function: It helps maintain normal muscle and nerve function, keeps the heart

rhythm steady, supports a healthy immune system, and keeps bones strong.

Results from chronic deficiencies: symptoms of deficiency may include agitation,

anxiety, restless leg syndrome (RLS), sleep disorders, irritability, nausea, and

vomiting

3 Food Sources

Whole grains

Green vegetables

Leafy greens

o Zinc

Main Function: it is needed for the body’s defensive (immune) system to properly

work.

Results from Chronic deficiencies: Difficulty sleeping through the night, dandruff,

hangs nails, skin lesions hair loss, inflammatory bowel disease.

3 Food Sources

Oysters

http://www.umm.edu/altmed/articles/omega-3-000316.htm

8

Toasted Wheat Germ

o Sodium

Main Function: maintaining blood volume and blood pressure by attracting and

holding water.

Results of chronic deficiency: Hypontraemia, is a condition that occurs when the

levels of sodium in the body is abnormally low

3 Food Sources

Meat

Fish

Dairy

Resources: http://extension.usu.edu/files/publications/publication/FN_220.pdf http://www.mayoclinic.com/health/hyponatremia/DS00974

EXCESS

Vitamins

o Thiamin

Main Function : Helps the body’s cell convert carbohydrates into energy. It is also

essential for the functioning of the heart, muscles, and nervous system

Results from chronic deficiency: Wet beriberi and dry beriberi. Wet beriberi includes

symptoms somewhat like those of congestive heart failure, including difficulty

breathing and lower leg swelling. Dry beriberi affects nerves and has symptoms that

include weakness and paralysis.

Resources: http://health.nytimes.com/health/guides/nutrition/thiamine/overview.html o Riboflavin

Main Function : helps convert carbohydrates in into fuel. It also works as an

antioxidant by fighting damaging particles in the body.

Results from chronic deficiency: Produces lesions on the skin, lesions of smooth

surfaces in the digestive tract, or nervous system

o Niacin

Main Function: Is needed for energy, metabolism, proper digestion, and healthy

nervous system.

Results from chronic deficiency: Skin lesions, edema on the tongue, ulcerations on

the inside of the cheek, mucous membrane of the lower lip.

o B6

Main function: is essential for growth, development, and a variety of other bodily

functions

Results from chronic deficiency: Are rarely seen in people

o B12

Main Function: is needed for building proteins in the body, red blood cells and normal

function of nervous system.

Results from chronic deficiency: pernicious anemia

o Folate

Main Function: Is a highly essential nutrient for the proper functioning and

maintenance of our body

Results from chronic deficiency: Include headache, fatigue, palpitations, diarrhea, and

difficulty concentrating

o Vitamin C

Main functions: Contributes to good cellular growth, promote functions of the

circulatory system, and generally help our bodies develop and maintain themselves

Results from chronic deficiency: Fatigue, Mood changes . weight loss, Joint and

muscle aches, bruising, dry hair and skin, infections

o Vitamin A

Main Function: Helps maintain healthy skin, teeth, skeletal and soft tissue ,a nod

vision

http://extension.usu.edu/files/publications/publication/FN_220.pdf

http://www.mayoclinic.com/health/hyponatremia/DS00974

http://health.nytimes.com/health/guides/nutrition/thiamine/overview.html

9

Results from chronic deficiency: Changes in eyes, nictalopia or blindness,

Xerophthalmia, Epithelial changes, skin changes

Minerals

o Iron

Main Function: To make oxygen-carrying proteins hemoglobin and myglobin

Results from chronic deficiency: anemia

3. Perfect Plan Analysis (PPA)

“3.PPA”

See Appendix 4 (pg. 58)

o Tools: WB4 and Excel tab “3.PPA”

o Summary: Complete tab 3 by inputting WB4 “Intake vs. Goal.” This will provide the data in

which you can analyze your baseline meal plan (WB1) to you thoughtfully nutritious WB4 3-

day meal plan.

o Instructions: Input the WB4 data in the tab “3.PPA” for Column C and D. Keep in mind that

you should ONLY INPUT NUMBERS. The formulas have been setup for your convenience,

but will only work if you follow these instructions. Highlight Column D according to your

forgivables.

o Highlight the nutrients on Colum F which you overcame deficiencies and excess from

WB1. Provide a bulleted discussion for each nutrient affected and how you overcame

these.

OVERCAME DEFICIENCIES

Water

Fiber

Saturated

EFAn-6

EFA

o Essay:

In the comparison between the dietary log from WB1 and WB4 a dramatic change occurred.

Although WB4 was designed to be the “perfect day” that actually did not occur, it put into perspective for

me how much easier it is to obtain the nutrients from the food consumed without in taking other unnecessary

chemicals and calories. Coordinating the “perfect day” was not as difficult as I thought it would be given the

ranges I had to follow I was able to add in most importantly more consumption of water, along with adding

in various types of whole foods such fruits and vegetables. While at the same eliminating processed foods

that did not contain the nutritional value as that of the whole foods.

The recommended daily intake value for Sodium as followed by the DASH diet recommendation

falls between 1,500 mg/d to 2,300 mg/d. Personally the food that I was consuming that was prepared by

another often times was what was higher in my sodium intake from WB1, ex. Eggs Benedict (860.25 mg),

home fries (356.7mg), rice with steamed vegetables (3125.11), and Gatorade (190.3mg). I have since

decided to change my eating habits to include more at home meals versus going out to eat at restaurants, this

way I am able to control the amount of salt (sodium) that is added to my food. In regards to the minerals I

was only lacking in Vitamin D. In WB4 I actually was not able to raise to the appropriate level, I actually

decreased in the amount I consumed. In researching Vitamin D foods I now know I need to consume more

foods such as Milk, Cereal or Salmon all of which are fortified with Vitamin D.

The DASH (Dietary Approach to Stop Hypertension) is a dietary plan promoted by the U.S. based

National Heart, Lung, and Blood Institute. It was developed to prevent and control hypertension. The DASH

diet is rich in fruits vegetables whole grains, and low fat dairy foods. It was designed to affect blood

pressure, as well as be a basis for a well balanced approach to eating.

10

4. Super Foods

WB4 & Excel Tab 4

See Appendix 4

o Summary: Provide Super Food Usage (tab4), Quality snap shot of Super Foods, and

disclosure for any changes for DA2 Super Foods.

o Instruction:

1. For tab 4, input the usage data to identify meals and frequency. Record “1” for each

portion used or use fractions for partial portions. If not used, key in “0”. Use only

numbers or you will lose the auto-calculations, if this feature doesn’t work, then adds

then up manually for input.

2. For tab 5, input the quality standards, nutrient information, and highlight them

accordingly. Quality standards have been auto-populated from tab 1. Be sure to

highlight all SF nutrients that meet minimum standards for GOOD or EXCELLENT.

1. Water

o Total usage 16 times

o Nutrient Rich: N/A

2. Milk

o Total Usage 1 time

o Nutrient Rich: in Vitamin A (EXCELLENT ) as well as in CHO

3. Avocado

o Total Usage 0.6 times

o The amount consumed was not large enough to reach the quality level of GOOD or

EXCELLENT.

4. Carrots



EXCELLENT.

5. Broccoli


o Nutrient Rich in Riboflavin (GOOD)

6. Almonds

o Usage Total 0.5 times

o Nutrient Rich in Calcium (GOOD)

7. Banana


o Nutrient Rich: Magnesium (GOOD), Vitamin C (GOOD), Potassium (GOOD)

8. Steak


o Nutrient rich in CHO (EXCELLENT)

9. Leafy Greens



EXCELLENT.

10. Apple



EXCELLENT.

11

The main motivation behind choosing these foods was availability. Adjusting ones diet can often

times make it difficult to continue to live a healthy life style if the changes are that are made occur

too drastically. With choosing my super foods I choose things that are easily accessible and really

have not preparation time, except Meat. Having the ability to go to a local farmer’s market that I

frequently visit, in Claremont on Sunday mornings was my primary reason for choosing these top 10

food s for me.

5. Farm to Table

WB 6 & WB 7

See pages 3-4

Super Food: Spinach

Eating more fruits and vegetables is all part of maintaining a healthy diet and lifestyle. Trying to

broadened ones choices of vegetables can begin with making the simple choice of eating more spinach.

Spinach is a leafy green that is abundant in vitamins and minerals especially folic acid. Studies have shown

that spinach is very beneficial to eye health, bone development, and aids in the maintenance of the digestive

system.

Spinach is an edible flowering plant in the family of Amaranthaceae. It is native to central and

southwestern Asia. Over the past few years California and Arizona are leading producers of spinach.

California produces far more fresh spinach than processing spinach but is also the leading producer of

processing spinach. Arizona mainly produces fresh spinach. California produces spinach in four areas: the

southern desert valleys (Imperial and Riverside Counties); the southern coast (Santa Barbara and Ventura

Counties); the central coast (Monterey, San Benito, Santa Clara, and Santa Cruz Counties); and the central

San Joaquin Valley. Spinach is produced virtually all year in the coastal valleys, with a slight decrease in

December and January. The market for spinach has three commodities, the fresh clipped and bagged, and

fresh market bunched, and frozen.

This flower like plant is a quick-maturing cool-season vegetable crop. The seed germinate at 35 to 85

degrees F but most growth is rapid between 60 to 65 degrees. Spinach is able to withstand low temperatures

without great injury. There is a variety of soils used for spinach production, but in most regions loam soil is

preferred, depending on the nature of the soil conditions 2 – 4 inches of water are applied using sprinklers to

moisten the soil for tillage and seedbed preparation. Spinach grows quickly and it can be harvested and

eaten after only 37 to 45 days.

Because a significant percentage of spinach is grown for use on prewashed, packaged salad mixtures,

tolerance for insect damage and presence of insects is extremely low. Hence, insect management is critical

for this commodity. Leaf miners are a serious problem, the damage results from when the female flies

puncture leaves to feed on the plant sap and laying their eggs in the leaf tissue. After the eggs hatch larvae

feed between the upper and lower leaf surfaces and make distinctive winding, whitish tunnels or mines.

Mining reduces photosynthetic capacity of the leaves and also renders them unmarketable.

With in the past few months spinach has not made news headlines. But in the month of February

Taylor Farms Retail Inc., located across the United States including Tracy, Salinas, and Gonzales,

California, placed a voluntary withdrawal of organic baby spinach in fears that it may be contaminated with

E. coli bacteria. The recall was for organic baby spinach sold in 5-ounce or 16-ounce salad trays under five

brand names, Central Market Organics, Full Circle Organics, Marketside Organics, Simple Truth Organic,

and Taylor Farms Organic. The company said it knew of no one who had gotten sick, and that they do not

know how the spinach may have been contaminated.

References

http://www.agmrc.org/commodities__products/vegetables/spinach-profile/


12

http://anrcatalog.ucdavis.edu/pdf/7212.pdf

http://www.webmd.com/food-recipes/food-poisoning/news/20130219/taylor-farms-spinach-recall

6. My Plate WB 4

See Appendix4

o Tools: WB 4

o Summary; Provide summary analysis of WB4 DRI (Intake vs. Goal) and compare this to My plate.

o Instructions: Simple provide six bullets corresponding to your WB 4 “My Plate Analysis” categories.

For each section:

o State the “goal”, “actual” and % Goal

1.

o What is your opinion as to the quality of the information provided on the MyPlate analysis

vs. DRI Goals?

The quality of information that is provided on the My Plate Analysis personally I think is more beneficial. It

allows the user a better understanding of the components of what they are eating and exactly what is in they

are consuming. The DRI goals are a little more generalized where as My Plate goes more in depth

o Do you believe MyPlate is a user friendly application that many can access? Discuss your

rationale behind your answer and give some specifics.

Yes, I believe My Plate is a user friendly application that anyone can use. As you continually use it you will

find tricks to getting around the application more easily. When you enter the application the website is set up

with 6 main headers and clicking on them will take you more in depth into the category. For example if you

click on the “My Plate”, 6 different categories are populated Fruits, Vegetables, Grains, Protein Foods,

Dairy, and Oils. After choosing a topic you can learn, What’s in the Fruit Group?, How Much is needed?.

What counts as a cup?, The health benefits and Nutrients, and Tips to help you eat fruits.

7. Water

Water: The human body was created to work as efficiently and productively as possible. The fuel

that is used to maintain this level of productivity is created from the food and nutrients that is absorbed into

the body on a daily basis. From a variety of foods we gain a multitude of vitamins and minerals, but often

we forget about the importance of consistently incorporating water into our diet. Water makes up to at least

70% of the human body; muscles consist of 75 % water, the brain consists of 90 % water, bones consist of

22% water, and blood is made up 83% water. Water serves a vital part in maintaining the functionality of the

body. Water transports nutrients and oxygen into cells, protects the vital organs, detoxifies, regulates body

temperature, and helps with metabolism.

Incorporating more water into your daily diet can be beneficial in many different ways. The results

are not only shown on the exterior but on the interior as well. We need to remember that in your diet we

need to “eat our calories and not drink them,” because when you drink your calories often times we are

naive to how much we are actually consuming. Comparing a regular glass of water to a soda, or juice, there

are certain things found in those drinks that are not found in water. Those ingredients are often times



13

caffeine, sugar, and calories. Ingesting these drinks that are loaded with calories, and unnecessary sugars,

will often leave your thirst unsatisfied causing you to drink more and ingest more and more calories. It has

been proven that when drinks that are high in sugar or caffeine are replaced with water a person is liable to

lose more and maintain a healthy weight than if they did not. The body can only burn so much of the sugar

that is ingested to the point that the body stores the sugar as fat causing individuals to gain weight over a

period of time, if the sugar is not being burned right away. The storage of sugar into fat can lead to different

health conditions such as obesity, and diabetes.

Including juices in a meal plan instead of water I used to think could not possibly cause that much

harm, but after watching, Weight of a Nation, I now realize that doing so is not the intelligent decision that

we should be making. I must admit that I used to think that juice comes from fruit so it must be okay to

drink, not realizing everything that goes into making the juice. It was hard for me to understand that one 8

oz. glass of orange juice could possibly contain as much as 10 tablespoons of sugar in it, was astounding.

Having that example placed in front of me made an impact on my decisions on how much juice I consume.

Being shown the examples of the individuals affected me as well because often times the ones

effected are the ones that have no other choice and those individuals are, the children. Gaining the

knowledge needed to teach children about the food they chose to put into their bodies and the adverse

reactions their decisions make is extremely important and will help the children grow up healthy and disease

free. Making sure people are aware of what they put into their bodies is important,

8. Fiber

Dietary Fiber is essential for a healthy diet. Fiber provides many health benefits. Dietary fiber is found

mainly in fruits, vegetables, whole grains and legumes, it is best known for its ability to prevent or relieve

constipation. Foods that contain fiber can provide other health benefits as well, such as helping maintain a

healthy weight and lowering your risk of diabetes and heart disease. Consuming the daily recommended

amount of fiber , 21-29 grams for adults’ women and 30-38 grams for adult men, aids in the promotion of

colon health, reduce the cholesterol and help maintain normal blood sugar levels after meals. Dietary Fiber

also increases satiety and studies have shown that certain fibers may help maintain normal blood pressure or

have a protective effect against certain cancers.

Fiber is also known as bulk, it includes all parts of plant foods that your body can’t digest or absorb. Unlike

other food components, such as fats, proteins or carbohydrates, fiber isn’t digested by your body. instead it

passes relatively intact through your stomach, small intestine, and colon and out your body. Fiber helps to

keep your bowel movements regular and ward off certain disease. Carcinogens in our intestines bind to it

and move more quickly than they otherwise would, reducing our risk for colon cancer. Fiber also helps

transport cholesterol out of the body, reducing your risk for heart disease.

Populations that eat greater amounts of fiber rich foods are generally healthier. Fibers greatest value is that it

aids in helping us keep slim. Fiber makes us feel full sooner and stay in your stomach longer than other

substances we eat, slowing down your rate of digestion and keeping us full longer. For example the fiber

content in a single serving of whole grain bread is more filling than two servings of white bread. Fiber also

moves fat through our digestive system faster so that less of it is absorbed.

Not all fiber is the same , there are different kinds and each type provides health benefits. Fiber is often

classified as soluble, dissolves in water or insoluble fiber, does not dissolve in water. Fiber is found in

numerous foods, including yogurt, cereals, breads, fruit juices, milk, tortillas, baked goods, ice cream, hard

and chewy candies, and nutrition supplement bars and beverages.

I think including juices into a meal plan in reference to fiber is a good idea as a last alternative. When eating

your food you want to get the most amounts of nutrients from the food you actually chew. Drinking your

nutrients is not the most beneficial way to consume the most the necessary components, because while it is

convenient in some ways in other ways you are losing in taking of other components that in it outweighs the

benefits. Juices taste good and quench the thirst we have at that moment but at what cost. Drinking our fiber

14

will not add in the feeling of satiety, that chewing and swallowing your food can give you, so if you must

drink your fiber but for me I prefer a piece of broccoli over a juiced cup of broccoli.

http://www.ncbi.nlm.nih.gov/pubmed/19857627

9. My Wellness Life

Information about your risk score:

Age: 30

Gender: female

Total Cholesterol: 200 mg/dL

HDL Cholesterol: 50 mg/dL

Smoker: No

Systolic Blood Pressure: 118 mm/Hg

On medication for HBP: No

Risk Score* Less than 1% Means less than 1 of 100 people with this level of risk will have a heart attack in the next 10 years.

While doing this wellness book I have thought about family a lot, more so those that I interact with

everyday, my mom , my dad, and my sister and brothers. Trying to figure out a family history is often times

difficult, I was not lucky to have 2 sets of grandparents, I was only given 2 grandmothers. So being able to

go far back into a family history is really not a possibility for me. Heart disease is not something I worry

about, even though I now know I should. From what I can remember most of the older generations in my

family have passed on after suffering from some types of cancer. Lung cancer is the most predominant on

my dad’s side of the family, and this is hard to grasp because no one on that side of my family is a smoker.

And on my mom’s side of the family breast cancer and dementia and Alzheimer’s are reoccurring factors.

Knowing all this is scary but I use it as a benefit to help in preparing myself for what I may face in my later

years.

Wellness Strategies

See Page 4

Wellness has become a priority time and time again. Over the years it has more increasingly important and

after taking this class and watching Weight of a Nation, I am no more determined than ever. In the movie I

identified with a girl in there that was overweight and she thought she looked fine. When they showed the

part with her going to the doctors and the doctor pointing out the brown rings around her neck and that was a

sign of her body not using the insulin it produces properly, it scared me because I to have those. At the age

of 21 I was diagnosed with Polycystic Ovarian Syndrome, it is causes there to be an imbalance in the

hormones estrogen and testosterone. I have had to deal with situations that I never would have thought to but

in a roundabout way it all comes back to weight. As of right now I am not able to have children which I

think I can come to terms with, but the doctor continuously tells me if I were to jus t lose some weight all

the symptoms, missed periods, excess body hair, infertility would all reverse itself and bring my hormones

back to “normal.”

After taking this class I now know the importance of a healthy diet and healthy activity level and how they

coincide with one another. Right now I am way below the required activity level for my age, I make excuses

as to why I cannot seem to fit in time to exercise, work, school and family. I need to learn how to put myself


15

first, I am scared of no tabooing able to succeed in the attempt to lose weight. It is a scary feeling but I think

it is more accomplishable now that I am armed with all the nutritional information that I have gained from

this class. Nutrition has becomes very important to me. I plan to continue this journey for the rest of my life,

and incorporate it in to my daily life.

16

Appendix

Workbook 1 3 Day Diet Workbook

May 01, 2013 Robin Rodriguez, [email protected] Profile: Robin Rodriguez, 3 Day Average Profile

Active Profile: Robin Rodriguez

Height: 5 ft. 4 inches

Weight: 190.0 lbs.

Age: 30 years

BMI: 32.6

Gender: Female

17

Pregnancy: Not Pregnant

Activity Level: Low Active

Smoker: No

Strict Vegetarian/Vegan: No

DRI Goals

Nutrient DRI

Energy

Kilocalories 2431 kcal

Protein 68.95 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate 270.0 - 390.0 g

Fat, Total 53.0 - 93.0 g No recommendation

Fat

Saturated Fat < 24 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

18

May 01, 2013 Robin Rodriguez, [email protected] Profile: Robin Rodriguez, 3 Day Average

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 µg

Folate (DFE) 400 µg

Vitamin C 75 mg

Vitamin D (ug) 15 µg DRI Adequate Intake

Vitamin A (RAE) 700 µg

Vitamin A (IU) 2333 IU

Alpha-Tocopherol 15 mg

Minerals

Calcium 1000 mg DRI Adequate Intake

Iron 18 mg

Magnesium 310 mg

Potassium 4700 mg DRI Adequate Intake

Zinc 8 mg

Sodium 1500 mg DRI Adequate Intake

19


Macronutrient Ranges for Apr 28, 2013, Apr 29, 2013, Apr 30, 2013

Macronutrient Ranges

Ca

lori

es

1,250

1,000

750

500

250

0

Carbs Protein Fat Alcohol

Recommended Actual Intake

Recommended Yours

Carbs 45%-65% 1,094-1,580 kCal 54% 896 kCal

Protein 10%-35% 243-851 kCal 18% 306 kCal

Fats 20%-35% 486-851 kCal 31% 511 kCal

Alcohol 0% 0 kCal 0% 0 kCal DA Plus 10 Page: 3

20


Fat Breakdown for Apr 28, 2013, Apr 29, 2013, Apr 30, 2013 Source of Fat 0% 25% 50% 75% 100% Saturated Fat 8%

Monounsaturated Fat 10%

Polyunsaturated Fat 6%

Trans Fatty Acid 2%

Unspecified 4% * Transfat data is not yet reported by all sources and therefore may be under-represented.

DA Plus 10 Page: 4

21


Intake vs. Goals for Apr 28, 2013, Apr 29, 2013, Apr 30, 2013

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

Energy Kilocalories 2431 kcal 1,663.9 kcal 68%

Protein 68.95 g 76.55 g 111%

Carbohydrate 270.0 - 390.0 223.94 g g

Fat, Total 53.0 - 93.0 g 56.73 g Fat

Saturated Fat < 24 g 15.59 g 65%

Monounsaturated Fat * 19.32 g

Polyunsaturated Fat * 11.03 g

Trans Fatty Acid * 3 g

Cholesterol < 300 mg 247.3 mg 82% Essential Fatty Acids Omega-6 Linoleic 12 g 8.04 g 67%

Omega-3 Linolenic 1.1 g 0.83 g 76% Carbohydrates

Dietary Fiber, Total 25 g 23.85 g 95%

Sugar, Total * 119 g Other

Water 2.7 L 1.42 L 53%

Alcohol * 0 g Vitamins Thiamin 1.1 mg 1.47 mg 134%

Riboflavin 1.1 mg 1.83 mg 167%

Niacin 14 mg 21.83 mg 156%

Vitamin B6 1.3 mg 2.52 mg 194%

Vitamin B12 2.4 µg 4.85 µg 202%

Folate (DFE) 400 µg 655.55 µg 164%

Vitamin C 75 mg 547.02 mg 729%

Vitamin D (ug) 15 µg 3.98 µg 27%

Vitamin A (RAE) 700 µg 957.12 µg 137%

Vitamin A (IU) 2333 IU 18,801.49 IU 806%

Alpha-Tocopherol 15 mg 10.74 mg 72%

Minerals

Calcium 1000 mg 807.27 mg 81%

Iron 18 mg 11.67 mg 65%

Magnesium 310 mg 404.69 mg 131%

Potassium 4700 mg 4,287.74 mg 91%

DA Plus 10 Page: 5

22



Zinc 8 mg 11.91 mg 149%

Sodium 1500 mg 2,614 mg 174%

23


MyPlate Analysis for Apr 28, 2013, Apr 29, 2013, Apr 30, 2013

Goal* Actual % Goal

Grains 9.0 oz. eq. tips 3.3 oz. eq. 36.1%

Vegetables 3.5 cup eq. tips 5.1 cup eq. 146.9%

Fruits 2.0 cup eq. tips 2.8 cup eq. 139.8%

Dairy 3.0 cup eq. tips 1 cup eq. 32.1%

Protein Foods 6.5 oz. eq. tips 5 oz. eq. 76.2%

Empty Calories 410.0 289 70.5%

Your results are based on a 2431 calorie pattern.

Make Half Your Grains Whole! Aim for at least 4.5 oz. eq.

whole grains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly

Oils: Aim for 8.0 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.

DA Plus 10 Page: 7

http://www.choosemyplate.gov/foodgroups/grains.html

http://www.choosemyplate.gov/foodgroups/grains_tips.html

http://www.choosemyplate.gov/foodgroups/vegetables.html

http://www.choosemyplate.gov/foodgroups/vegetables_tips.html

http://www.choosemyplate.gov/foodgroups/fruits.html

http://www.choosemyplate.gov/foodgroups/fruits_tips.html

http://www.choosemyplate.gov/foodgroups/dairy.html

http://www.choosemyplate.gov/foodgroups/dairy_tips.html

http://www.choosemyplate.gov/foodgroups/proteinfoods.html

http://www.choosemyplate.gov/foodgroups/proteinfoods_tips.html

http://www.choosemyplate.gov/foodgroups/emptycalories.html

http://www.choosemyplate.gov/professionals/pdf_food_intake.html






http://www.choosemyplate.gov/foodgroups/oils.html

24


Intake Spreadsheet for Apr 28, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal) Eggs, Benedict Breakfast 1 item(s) - 1 155 429.35 large egg

Home Fries or Pan-Fried Potatoes, with Breakfast 1 cup(s) 145 211.7 Green or Red Peppers and Onions

Juice, Orange, Fresh Squeezed Breakfast 8 fluid ounce(s) 248 111.6

skip meal Lunch 0.01 gram(s) 0.01 0

Spinach, Chopped, Raw Dinner 3 cup(s) 90 20.7

Tomatoes, Cherry, Fresh Dinner 5 item(s) 85 15.3 Beef, Round, Knuckle, Tip Side, Steak, Dinner 2 serving(s) - 3 170 295.8 Separable Lean Only, Trimmed to 0'' Fat, oz

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic Dinner 1 ounce(s) 28.35 36.85

Bread, Garlic, Toasted Dinner 1 slice(s) 26 94.38 PILLSBURY Chocolate Chip Cookies, Snacks 2 serving(s) 56 269.92 Refrigerated Dough

Milk, Low Fat, 1% Snacks 8 fluid ounce(s) 244 102.48 - 8 fl oz is 1 cup

1,247.36 1,588.08 Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)

Eggs, Benedict 18.23 13.38 33.51 15.73 Home Fries or Pan-Fried Potatoes, with 2.87 32.54 8.35 1.08 Green or Red Peppers and Onions

Juice, Orange, Fresh Squeezed 1.74 25.79 0.5 0.05

skip meal 0 0 0 0

Spinach, Chopped, Raw 2.57 3.27 0.35 0.06

Tomatoes, Cherry, Fresh 0.75 3.33 0.17 0.03 Beef, Round, Knuckle, Tip Side, Steak, 48.94 0 9.71 3.77 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 0 6.8 0 0

Bread, Garlic, Toasted 2.22 13.03 3.65 0.7 PILLSBURY Chocolate Chip Cookies, 2 34 14 4 Refrigerated Dough

Milk, Low Fat, 1% 8.22 12.18 2.37 1.54

87.54 144.32 72.6 26.98 Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Eggs, Benedict 11.7 3.42 0 407.65 Home Fries or Pan-Fried Potatoes, with 2.71 4.16 0 0 Green or Red Peppers and Onions

Juice, Orange, Fresh Squeezed 0.1 0.1 0 0

skip meal 0 0 0 0

Spinach, Chopped, Raw 0.01 0.15 0 0

Tomatoes, Cherry, Fresh 0.04 0.12 0 0 Beef, Round, Knuckle, Tip Side, Steak, 4.53 0.55 0.33 139.4 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 0 0 0 0

26.52 10.63 3.33 569.33 DA Plus 10 Page: 8

25


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

Bread, Garlic, Toasted 1.67 1.02 0 0 PILLSBURY Chocolate Chip Cookies, 5.08 1.02 3 10.08 Refrigerated Dough

Milk, Low Fat, 1% 0.68 0.09 0 12.2 26.52 10.63 3.33 569.33 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)



skip meal 0 0 0 0


Tomatoes, Cherry, Fresh 0.11 0.01 1.02 2.24 Beef, Round, Knuckle, Tip Side, Steak, 0.45 0.01 0 0 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 0 0 0 6.8

Bread, Garlic, Toasted 0.93 0.09 0.75 0.12 PILLSBURY Chocolate Chip Cookies, 0.96 0.05 1.18 20 Refrigerated Dough

Milk, Low Fat, 1% 0.07 0.01 0 12.69 9.27 1.05 9.39 66.78 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Eggs, Benedict 0.09 0 0.38 0.45 Home Fries or Pan-Fried Potatoes, with 0.1 0 0.16 0.04 Green or Red Peppers and Onions

Juice, Orange, Fresh Squeezed 0.22 0 0.22 0.07

skip meal 0 0 0 0

Spinach, Chopped, Raw 0.08 0 0.07 0.17

Tomatoes, Cherry, Fresh 0.08 0 0.03 0.02 Beef, Round, Knuckle, Tip Side, Steak, 0.11 0 0.11 0.33 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 0.02 0 0.14 0.14

Bread, Garlic, Toasted 0.01 0 0.1 0.08 PILLSBURY Chocolate Chip Cookies, 0.01 0 0 0 Refrigerated Dough

Milk, Low Fat, 1% 0.22 0 0.05 0.45 0.93 0 1.28 1.75 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)

Eggs, Benedict 2.81 0.27 1.12 71.3 Home Fries or Pan-Fried Potatoes, with 2.06 0.47 0 17.4 Green or Red Peppers and Onions

Juice, Orange, Fresh Squeezed 0.99 0.1 0 74.4

skip meal 0 0 0 0

Spinach, Chopped, Raw 0.65 0.18 0 174.6

Tomatoes, Cherry, Fresh 0.5 0.07 0 12.75

18.44 2.16 9.49 424.35 DA Plus 10 Page: 9

26


Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg) Beef, Round, Knuckle, Tip Side, Steak, 9.89 0.98 7.22 13.6 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 0.14 0 0 0

Bread, Garlic, Toasted 1.17 0.02 0 48.1 PILLSBURY Chocolate Chip Cookies, 0 0 0 0 Refrigerated Dough

Milk, Low Fat, 1% 0.23 0.09 1.15 12.2 18.44 2.16 9.49 424.35 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)

Eggs, Benedict 1.86 0 272.8 527.73 Home Fries or Pan-Fried Potatoes, with 23.49 0 2.9 175.59 Green or Red Peppers and Onions

Juice, Orange, Fresh Squeezed 124 0 24.8 496

skip meal 0 0 0 0

Spinach, Chopped, Raw 25.29 0 422.1 8439.3

Tomatoes, Cherry, Fresh 10.8 0 35.7 529.55 Beef, Round, Knuckle, Tip Side, Steak, 0 0 0 0 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 0.14 0 0 0.14

Bread, Garlic, Toasted 0.05 0 30.16 131.93 PILLSBURY Chocolate Chip Cookies, 0 0 0 0 Refrigerated Dough

Milk, Low Fat, 1% 0 2.93 141.52 478.24 185.63 2.93 929.98 10,778.49 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)



skip meal 0 0 0 0


Tomatoes, Cherry, Fresh 0.46 8.5 0.23 9.35 Beef, Round, Knuckle, Tip Side, Steak, 0.34 8.5 4.54 44.2 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 0 3.4 0.14 6.24

Bread, Garlic, Toasted 0.31 18.72 0.63 6.76 PILLSBURY Chocolate Chip Cookies, 0 0 1.44 0 Refrigerated Dough

Milk, Low Fat, 1% 0.02 305 0.07 26.84 5.77 572.45 12.74 245.27 Item Name Potas(mg) Zinc(mg) Sodium(mg)

Eggs, Benedict 229.4 1.89 860.25

Home Fries or Pan-Fried Potatoes, with 548.1 0.46 356.7 Green or Red Peppers and Onions

Juice, Orange, Fresh Squeezed 496 0.12 2.48

3,014.69 15.98 1,845.75 DA Plus 10 Page: 10

27


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

skip meal 0 0 0

Spinach, Chopped, Raw 502.2 0.48 71.1

Tomatoes, Cherry, Fresh 201.45 0.14 4.25 Beef, Round, Knuckle, Tip Side, Steak, 620.5 11.63 93.5 Separable Lean Only, Trimmed to 0'' Fat,

Choice, Grilled

FLEISCHMANN'S Vinegar, Balsamic 19.84 0 5.67

Bread, Garlic, Toasted 31.2 0.23 174.2 PILLSBURY Chocolate Chip Cookies, 0 0 170.24 Refrigerated Dough

Milk, Low Fat, 1% 366 1.02 107.36 3,014.69 15.98 1,845.75

DA Plus 10 Page: 11

28


Intake Spreadsheet for Apr 29, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal)

Juice, Orange Breakfast 8 fluid ounce(s) 248 111.6

body by Vi Breakfast 90 gram(s) 90 90 OCEAN SPRAY CRAISINS Cranberries, Lunch 0.33 cup(s) 40 130 Sweetened Dried

Lettuce, Iceberg, Chopped Lunch 1.5 cup(s) - 82.5 11.55 shredded or

chopped

Spinach, Chopped, Raw Lunch 2 cup(s) 60 13.8 Mandarin Oranges, Canned, Juice Pack, Lunch 0.05 cup(s) 9.45 3.59 Drained

Strawberries Lunch 1 cup(s) - Whole 144 46.08 Broccoli Lunch 1 item(s) - 608 206.72 bunch

WISH BONE Salad Dressing, Vinaigrette, Red Lunch 2 tablespoon(s) 30 70 Wine - 1 serving is 2

tbsp

Onions, Chopped Dinner 0.5 cup(s) - 80 32 chopped

Chicken, Breast, Meat Only, Boneless, Dinner 3 ounce(s) 85.05 140.33 Skinless, Roasted

Pepper, Bell or Sweet, Red Dinner 0.5 cup(s) - 74.5 23.09 Chopped

Rice, Steamed, and Vegetables (Vegan) Dinner 8 ounce(s) 507.22 587.31 Orange Snacks 1 item(s) - 2 5/8 131 61.57 in. diameter,

sphere

Mango Snacks 1 item(s) - fruit 207 124.2 without refuse

PILLSBURY Chocolate Chip Cookies, Snacks 2 serving(s) 56 269.92 Refrigerated Dough

Milk, Low Fat, 1% Snacks 8 fluid ounce(s) 244 102.48 - 8 fl oz is 1 cup


Juice, Orange 1.74 25.79 0.5 0.06

body by Vi 12 7 1 0 OCEAN SPRAY CRAISINS Cranberries, 0 33 0 0 Sweetened Dried

Lettuce, Iceberg, Chopped 0.74 2.45 0.12 0.01

Spinach, Chopped, Raw 1.72 2.18 0.23 0.04 Mandarin Oranges, Canned, Juice Pack, 0.07 0.89 0 0 Drained

Strawberries 0.96 11.06 0.43 0.02

Broccoli 17.15 40.37 2.25 0.24 WISH BONE Salad Dressing, Vinaigrette, Red 0 6 5 0.5 Wine

Onions, Chopped 0.88 7.47 0.08 0.03 Chicken, Breast, Meat Only, Boneless, 26.38 0 3.04 0.86 Skinless, Roasted

86.49 321.01 53.32 11.55 DA Plus 10 Page: 12

29


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

Pepper, Bell or Sweet, Red 0.74 4.49 0.22 0.02

Rice, Steamed, and Vegetables (Vegan) 10.96 87.73 23.14 4.01

Orange 1.23 15.39 0.16 0.02

Mango 1.7 31.01 0.79 0.19 PILLSBURY Chocolate Chip Cookies, 2 34 14 4 Refrigerated Dough

Milk, Low Fat, 1% 8.22 12.18 2.37 1.54 86.49 321.01 53.32 11.55 Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Juice, Orange 0.09 0.1 0 0


Lettuce, Iceberg, Chopped 0 0.06 0 0

Spinach, Chopped, Raw 0.01 0.1 0 0 Mandarin Oranges, Canned, Juice Pack, 0 0 0 0 Drained

Strawberries 0.06 0.22 0 0

Broccoli 0.07 0.23 0 0 WISH BONE Salad Dressing, Vinaigrette, Red 1.5 3 0 0 Wine

Onions, Chopped 0.01 0.01 0 0 Chicken, Breast, Meat Only, Boneless, 1.05 0.65 0 72.29 Skinless, Roasted

Pepper, Bell or Sweet, Red 0 0.05 0 0

Rice, Steamed, and Vegetables (Vegan) 9.43 8.61 2.66 0

Orange 0.03 0.03 0 0

Mango 0.29 0.15 0 0 PILLSBURY Chocolate Chip Cookies, 5.08 1.02 3 10.08 Refrigerated Dough

Milk, Low Fat, 1% 0.68 0.09 0 12.2

18.3 14.34 5.66 109.57 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Juice, Orange 0.07 0.03 0.5 20.83



Spinach, Chopped, Raw 0.02 0.08 1.32 0.25 Mandarin Oranges, Canned, Juice Pack, 0 0 0.11 0.78 Drained

Strawberries 0.13 0.09 2.88 7.04

Broccoli 0.1 0.13 15.81 10.34 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 4 Wine

Onions, Chopped 0.01 0 1.36 3.39 Chicken, Breast, Meat Only, Boneless, 0.5 0.03 0 0 Skinless, Roasted

10.07 1.12 37.81 173.93 DA Plus 10 Page: 13

30


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



Orange 0.02 0.01 3.14 12.25

Mango 0.04 0.11 3.31 28.28 PILLSBURY Chocolate Chip Cookies, 0.96 0.05 1.18 20 Refrigerated Dough

Milk, Low Fat, 1% 0.07 0.01 0 12.69 10.07 1.12 37.81 173.93 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Juice, Orange 0.22 0 0.22 0.07

body by Vi 0 0 0.45 0.51 OCEAN SPRAY CRAISINS Cranberries, 0 0 0 0 Sweetened Dried

Lettuce, Iceberg, Chopped 0.08 0 0.03 0.02

Spinach, Chopped, Raw 0.05 0 0.05 0.11 Mandarin Oranges, Canned, Juice Pack, 0.01 0 0.01 0 Drained

Strawberries 0.13 0 0.03 0.03

Broccoli 0.54 0 0.43 0.71 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Onions, Chopped 0.07 0 0.04 0.02 Chicken, Breast, Meat Only, Boneless, 0.06 0 0.06 0 Skinless, Roasted

Pepper, Bell or Sweet, Red 0.07 0 0.04 0.06

Rice, Steamed, and Vegetables (Vegan) 0.22 0 0.35 0.25

Orange 0.11 0 0.11 0.05

Mango 0.17 0 0.06 0.08 PILLSBURY Chocolate Chip Cookies, 0.01 0 0 0 Refrigerated Dough

Milk, Low Fat, 1% 0.22 0 0.05 0.45

1.96 0 1.93 2.38 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)

Juice, Orange 0.99 0.1 0 74.4

body by Vi 6 0.6 1.8 120 OCEAN SPRAY CRAISINS Cranberries, 0 0 0 0 Sweetened Dried

Lettuce, Iceberg, Chopped 0.1 0.03 0 23.92

Spinach, Chopped, Raw 0.43 0.12 0 116.4 Mandarin Oranges, Canned, Juice Pack, 0.04 0 0 0.47 Drained

Strawberries 0.56 0.07 0 34.56

Broccoli 3.89 1.06 0 383.04 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Onions, Chopped 0.09 0.1 0 15.2 Chicken, Breast, Meat Only, Boneless, 11.66 0.51 0.29 3.4 Skinless, Roasted

32.63 3.87 3.25 1,016.26

DA Plus 10 Page: 14

31


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

Pepper, Bell or Sweet, Red 0.73 0.22 0 34.27


Orange 0.37 0.08 0 39.3

Mango 1.38 0.25 0 89.01 PILLSBURY Chocolate Chip Cookies, 0 0 0 0 Refrigerated Dough

Milk, Low Fat, 1% 0.23 0.09 1.15 12.2 32.63 3.87 3.25 1,016.26 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)

Juice, Orange 124 0 24.8 496



Spinach, Chopped, Raw 16.86 0 281.4 5626.2 Mandarin Oranges, Canned, Juice Pack, 3.2 0 6.24 123.98 Drained

Strawberries 84.67 0 1.44 17.28

Broccoli 542.34 0 188.48 3787.84 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Onions, Chopped 5.92 0 0 1.6 Chicken, Breast, Meat Only, Boneless, 0 0.09 5.1 17.86 Skinless, Roasted


Rice, Steamed, and Vegetables (Vegan) 29.3 0 0 8328.31

Orange 69.69 0 14.41 294.75

Mango 75.35 0 111.78 2239.74 PILLSBURY Chocolate Chip Cookies, 0 0 0 0 Refrigerated Dough

Milk, Low Fat, 1% 0 2.93 141.52 478.24

1,066.77 6.01 912.76 24,608.54 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)

Juice, Orange 0.1 27.28 0.5 27.28

body by Vi 0 300 0.9 120 OCEAN SPRAY CRAISINS Cranberries, 0 0 0 0 Sweetened Dried


Spinach, Chopped, Raw 1.22 59.4 1.63 47.4 Mandarin Oranges, Canned, Juice Pack, 0.01 1.13 0.03 1.04 Drained

Strawberries 0.42 23.04 0.59 18.72

Broccoli 4.74 285.76 4.44 127.68 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Onions, Chopped 0.02 18.4 0.17 8 Chicken, Breast, Meat Only, Boneless, 0.23 12.76 0.88 24.66 Skinless, Roasted

13.9 1,221.58 14.9 600.99 DA Plus 10 Page: 15

32


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



Orange 0.24 52.4 0.13 13.1

Mango 1.86 22.77 0.33 20.7 PILLSBURY Chocolate Chip Cookies, 0 0 1.44 0 Refrigerated Dough

Milk, Low Fat, 1% 0.02 305 0.07 26.84 13.9 1,221.58 14.9 600.99 Item Name Potas(mg) Zinc(mg) Sodium(mg)

Juice, Orange 496 0.12 2.48

body by Vi 1050 4.5 15 OCEAN SPRAY CRAISINS Cranberries, 16 0 0 Sweetened Dried

Lettuce, Iceberg, Chopped 116.32 0.12 8.25

Spinach, Chopped, Raw 334.8 0.32 47.4 Mandarin Oranges, Canned, Juice Pack, 12.85 0.05 0.47 Drained

Strawberries 220.32 0.2 1.44

Broccoli 1921.28 2.49 200.64 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 230 Wine

Onions, Chopped 116.8 0.14 3.2 Chicken, Breast, Meat Only, Boneless, 217.73 0.85 62.94 Skinless, Roasted

Pepper, Bell or Sweet, Red 157.2 0.19 2.98

Rice, Steamed, and Vegetables (Vegan) 795.75 2.05 3125.11

Orange 237.11 0.09 0

Mango 347.76 0.19 2.07 PILLSBURY Chocolate Chip Cookies, 0 0 170.24 Refrigerated Dough

Milk, Low Fat, 1% 366 1.02 107.36

6,405.92 12.33 3,979.58 DA Plus 10 Page: 16

33


Intake Spreadsheet for Apr 30, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal)

body by Vi Breakfast 90 gram(s) 90 90

Juice, Orange Breakfast 8 fluid ounce(s) 248 111.6 WISH BONE Salad Dressing, Vinaigrette, Red Lunch 2 tablespoon(s) 30 70 Wine - 1 serving is 2

tbsp

Mandarin Oranges, Canned, Juice Pack, Lunch 0.5 cup(s) 94.5 35.91 Drained

Cucumber, Peeled Lunch 0.67 cup(s) - 79.33 9.52 Sliced

Strawberries Lunch 0.5 cup(s) - 72 23.04 Whole

Carrots Lunch 0.5 cup(s) - 61 25.01 Strips or slices

Lettuce, Iceberg, Chopped Lunch 1.5 cup(s) - 82.5 11.55 shredded or

chopped

Spinach, Chopped, Raw Lunch 2 cup(s) 60 13.8 JASON'S DELI Sandwich (Kidwich), Ham & Dinner 1 item(s) - 1 174 331 Cheese on Wheat item is 1

sandwich

FRITO LAY FUNYUNS Onion Flavored Rings Dinner 1 ounce(s) - 28.35 140 About 13 pieces

GATORADE, Fruit Flavor Dinner 2 serving(s) - 8 488 126.88 fl oz

Orange Snacks 1 item(s) - 2 5/8 131 61.57 in. diameter,

sphere

Mango Snacks 1 item(s) - fruit 207 124.2 without refuse

Almonds, Dry Roasted, without Salt Added Snacks 0.25 cup(s) 34.5 205.27


body by Vi 12 7 1 0

Juice, Orange 1.74 25.79 0.5 0.06 WISH BONE Salad Dressing, Vinaigrette, Red 0 6 5 0.5 Wine

Mandarin Oranges, Canned, Juice Pack, 0.71 8.89 0.04 0 Drained

Cucumber, Peeled 0.47 1.71 0.13 0

Strawberries 0.48 5.53 0.22 0.01

Carrots 0.57 5.84 0.15 0.02


Spinach, Chopped, Raw 1.72 2.18 0.23 0.04 JASON'S DELI Sandwich (Kidwich), Ham & 25 38 11 5 Cheese on Wheat

FRITO LAY FUNYUNS Onion Flavored Rings 2 18 7 1

GATORADE, Fruit Flavor 0 31.38 0 0

Orange 1.23 15.39 0.16 0.02

55.62 206.49 44.27 8.25 DA Plus 10 Page: 17

34



Mango 1.7 31.01 0.79 0.19

Almonds, Dry Roasted, without Salt Added 7.27 7.31 17.96 1.39 55.62 206.49 44.27 8.25 Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

body by Vi 0 0 0 15

Juice, Orange 0.09 0.1 0 0 WISH BONE Salad Dressing, Vinaigrette, Red 1.5 3 0 0 Wine

Mandarin Oranges, Canned, Juice Pack, 0.01 0.01 0 0 Drained

Cucumber, Peeled 0 0 0 0

Strawberries 0.03 0.11 0 0

Carrots 0.01 0.07 0 0

Lettuce, Iceberg, Chopped 0 0.06 0 0

Spinach, Chopped, Raw 0.01 0.1 0 0 JASON'S DELI Sandwich (Kidwich), Ham & 0 0 0 48 Cheese on Wheat


GATORADE, Fruit Flavor 0 0 0 0

Orange 0.03 0.03 0 0

Mango 0.29 0.15 0 0

Almonds, Dry Roasted, without Salt Added 11.17 4.48 0 0

13.14 8.11 0 63 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

body by Vi 0 0 0 0

Juice, Orange 0.07 0.03 0.5 20.83 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 4 Wine

Mandarin Oranges, Canned, Juice Pack, 0 0 1.13 7.8 Drained

Cucumber, Peeled 0 0 0.56 1.09

Strawberries 0.06 0.05 1.44 3.52

Carrots 0.07 0 1.71 2.89



FRITO LAY FUNYUNS Onion Flavored Rings 0 0 0.5 0.5

GATORADE, Fruit Flavor 0 0 0 25.57

Orange 0.02 0.01 3.14 12.25

Mango 0.04 0.11 3.31 28.28

Almonds, Dry Roasted, without Salt Added 4.48 0 3.76 1.7

4.79 0.32 24.36 116.31 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

body by Vi 0 0 0.45 0.51

Juice, Orange 0.22 0 0.22 0.07

1.38 0 1.21 1.37 DA Plus 10 Page: 18

35


Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg) WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Mandarin Oranges, Canned, Juice Pack, 0.08 0 0.08 0.03 Drained

Cucumber, Peeled 0.08 0 0 0


Carrots 0.05 0 0.04 0.04


Spinach, Chopped, Raw 0.05 0 0.05 0.11 JASON'S DELI Sandwich (Kidwich), Ham & 0 0 0 0 Cheese on Wheat

FRITO LAY FUNYUNS Onion Flavored Rings 0 0 0.06 0.1

GATORADE, Fruit Flavor 0.46 0 0.05 0

Orange 0.11 0 0.11 0.05

Mango 0.17 0 0.06 0.08

Almonds, Dry Roasted, without Salt Added 0 0 0.03 0.33


body by Vi 6 0.6 1.8 120

Juice, Orange 0.99 0.1 0 74.4 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Mandarin Oranges, Canned, Juice Pack, 0.42 0.04 0 4.72 Drained

Cucumber, Peeled 0 0 0 11.11

Strawberries 0.28 0.03 0 17.28

Carrots 0.6 0.08 0 11.59

Lettuce, Iceberg, Chopped 0.1 0.03 0 23.92

Spinach, Chopped, Raw 0.43 0.12 0 116.4 JASON'S DELI Sandwich (Kidwich), Ham & 0 0 0 0 Cheese on Wheat

FRITO LAY FUNYUNS Onion Flavored Rings 1.55 0.04 0 0

GATORADE, Fruit Flavor 1.07 0.11 0 0

Orange 0.37 0.08 0 39.3

Mango 1.38 0.25 0 89.01

Almonds, Dry Roasted, without Salt Added 1.23 0.04 0 18.28

14.43 1.53 1.8 526.02 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)

body by Vi 18 3 0 450

Juice, Orange 124 0 24.8 496 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Mandarin Oranges, Canned, Juice Pack, 32.04 0 62.37 1239.84 Drained

Cucumber, Peeled 2.54 0 3.17 57.12


Carrots 3.6 0 509.35 10190.65

388.67 3 1,028.63 21,017.44 DA Plus 10 Page: 19

36


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


Spinach, Chopped, Raw 16.86 0 281.4 5626.2 JASON'S DELI Sandwich (Kidwich), Ham & 0 0 0 0 Cheese on Wheat


GATORADE, Fruit Flavor 1.95 0 0 0

Orange 69.69 0 14.41 294.75

Mango 75.35 0 111.78 2239.74

Almonds, Dry Roasted, without Salt Added 0 0 0 0.34

388.67 3 1,028.63 21,017.44 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)

body by Vi 0 300 0.9 120

Juice, Orange 0.1 27.28 0.5 27.28 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 0 0 Wine

Mandarin Oranges, Canned, Juice Pack, 0.14 11.34 0.26 10.4 Drained

Cucumber, Peeled 0.02 11.11 0.17 9.52

Strawberries 0.21 11.52 0.3 9.36

Carrots 0.4 20.13 0.18 7.32



FRITO LAY FUNYUNS Onion Flavored Rings 0 0 1.08 0

GATORADE, Fruit Flavor 0 4.88 0.24 0

Orange 0.24 52.4 0.13 13.1

Mango 1.86 22.77 0.33 20.7

Almonds, Dry Roasted, without Salt Added 8.21 92.11 1.32 96.94

12.55 627.79 7.38 367.79 Item Name Potas(mg) Zinc(mg) Sodium(mg)

body by Vi 1050 4.5 15

Juice, Orange 496 0.12 2.48 WISH BONE Salad Dressing, Vinaigrette, Red 0 0 230 Wine

Mandarin Oranges, Canned, Juice Pack, 128.52 0.5 4.72 Drained

Cucumber, Peeled 107.89 0.13 1.59

Strawberries 110.16 0.1 0.72

Carrots 195.2 0.15 42.09

Lettuce, Iceberg, Chopped 116.32 0.12 8.25

Spinach, Chopped, Raw 334.8 0.32 47.4 JASON'S DELI Sandwich (Kidwich), Ham & 0 0 1201 Cheese on Wheat

FRITO LAY FUNYUNS Onion Flavored Rings 0 0 270

GATORADE, Fruit Flavor 73.2 0.05 190.32

Orange 237.11 0.09 0

3,442.61 7.41 2,016.68

DA Plus 10 Page: 20

37



Mango 347.76 0.19 2.07

Almonds, Dry Roasted, without Salt Added 245.64 1.14 1.03 3,442.61 7.41 2,016.68

DA Plus 10 Page: 21

38


Energy Balance for Apr 28, 2013, Apr 29, 2013, Apr 30, 2013

Date kCal Consumed kCal Burned Net kCal

Apr 28, 2013 1588 2275 -687

Apr 29, 2013 2025 2275 -250

Apr 30, 2013 1381 2275 -894

Total: 4994 6825 -1831

Daily Caloric Summary kCal

Recommended: 2431

Average Intake: 1665

Average Expenditure: 2275

Average Net Gain/Loss: -610

DA Plus 10 Page: 22

39

Appendix 2

May 09, 2013 Robin Rodriguez, [email protected] Profile: Robin Rodriguez, 3 Day Average Profile

Active Profile: Robin Rodriguez

Height: 5 ft. 4 inches

Weight: 190.0 lbs.

Age: 30 years

BMI: 32.6

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Low Active

Smoker: No

Strict Vegetarian/Vegan: No

DRI Goals

Nutrient DRI

Energy

Kilocalories 2431 kcal

Protein 68.95 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate 270.0 - 390.0 g

Fat, Total 53.0 - 93.0 g No recommendation

Fat

Saturated Fat < 24 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

40


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 µg

Folate (DFE) 400 µg

Vitamin C 75 mg

Vitamin D (ug) 15 µg DRI Adequate Intake

Vitamin A (RAE) 700 µg

Vitamin A (IU) 2333 IU

Alpha-Tocopherol 15 mg

Minerals

Calcium 1000 mg DRI Adequate Intake

Iron 18 mg

Magnesium 310 mg

Potassium 4700 mg DRI Adequate Intake

Zinc 8 mg

Sodium 1500 mg DRI Adequate Intake

41

DA Plus 10 Page: 2


Macronutrient Ranges for May 04, 2013, May 05, 2013, May 06, 2013

Macronutrient Ranges

Ca

lori

es

1,250

1,000

750

500

250

0

Carbs Protein Fat Alcohol

Recommended Actual Intake

Recommended Yours

Carbs 45%-65% 1,094-1,580 kCal 43% 654 kCal

Protein 10%-35% 243-851 kCal 21% 322 kCal

Fats 20%-35% 486-851 kCal 39% 590 kCal

Alcohol 0% 0 kCal 0% 0 kCal DA Plus 10 Page: 3

42


Fat Breakdown for May 04, 2013, May 05, 2013, May 06, 2013 Source of Fat 0% 25% 50% 75% 100% Saturated Fat 12%

Monounsaturated Fat 14%

Polyunsaturated Fat 8%

Trans Fatty Acid 0% Unspecified 4% * Transfat data is not yet reported by all sources and therefore may be under-represented.

DA Plus 10 Page: 4

43


Intake vs. Goals for May 04, 2013, May 05, 2013, May 06, 2013


Energy Kilocalories 2431 kcal 1,508.75 kcal 62%

Protein 68.95 g 80.57 g 117%

Carbohydrate 270.0 - 390.0 163.54 g g

Fat, Total 53.0 - 93.0 g 65.61 g Fat

Saturated Fat < 24 g 19.6 g 82%

Monounsaturated Fat * 23.95 g

Polyunsaturated Fat * 14.2 g

Trans Fatty Acid * 0.32 g

Cholesterol < 300 mg 259.71 mg 87% Essential Fatty Acids Omega-6 Linoleic 12 g 11.88 g 99%

Omega-3 Linolenic 1.1 g 0.97 g 88% Carbohydrates

Dietary Fiber, Total 25 g 24.83 g 99%

Sugar, Total * 76.33 g Other

Water 2.7 L 2.38 L 88%

Alcohol * 0 g Vitamins Thiamin 1.1 mg 1.04 mg 94%

Riboflavin 1.1 mg 1.63 mg 149%

Niacin 14 mg 21.54 mg 154%

Vitamin B6 1.3 mg 2.38 mg 183%

Vitamin B12 2.4 µg 3.67 µg 153%

Folate (DFE) 400 µg 360.93 µg 90%

Vitamin C 75 mg 117.21 mg 156%

Vitamin D (ug) 15 µg 2.68 µg 18%

Vitamin A (RAE) 700 µg 801.27 µg 114%

Vitamin A (IU) 2333 IU 11,407.74 IU 489%

Alpha-Tocopherol 15 mg 10.19 mg 68%

Minerals

Calcium 1000 mg 791.55 mg 79%

Iron 18 mg 10.35 mg 57%

Magnesium 310 mg 371.24 mg 120%

Potassium 4700 mg 3,344.38 mg 71%

DA Plus 10 Page: 5

44



Zinc 8 mg 8.7 mg 109%

Sodium 1500 mg 1,414.71 mg 94%

DA Plus 10 Page: 6

45


MyPlate Analysis for May 04, 2013, May 05, 2013, May 06, 2013

Goal* Actual % Goal




Dairy 3.0 cup eq. tips 1.2 cup eq. 38.7%

Protein Foods 6.5 oz. eq. tips 8.6 oz. eq. 131.6%

Empty Calories 410.0 294.3 71.8%



whole grains.






DA Plus 10 Page: 7



















46


MyPlate Analysis for May 04, 2013, May 05, 2013, May 06, 2013

Goal* Actual % Goal




Dairy 3.0 cup eq. tips 1.2 cup eq. 38.7%

Protein Foods 6.5 oz. eq. tips 8.6 oz. eq. 131.6%

Empty Calories 410.0 294.3 71.8%



whole grains.






DA Plus 10 Page: 7



















47


Intake Spreadsheet for May 04, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal)

Pancakes (Master Mix) Breakfast 2 serving(s) 118.22 259.59

Bacon, Pork or Pork Side, Cooked Breakfast 2 slice(s) 16 86.56

Almonds, Blanched Breakfast 0.25 cup(s) 36.25 213.88

Butter, Unsalted Breakfast 1 tablespoon(s) 14.2 101.81

Water, Bottled Breakfast 32 fluid ounce(s) 948 0

Sandwich, Turkey with Mayonnaise Lunch 0.5 item(s) 71.5 164.45 Lettuce, Romaine, Shredded Lunch 2 cup(s) - 94 15.98 shredded

Tomatoes, Red Lunch 1 cup(s) - cup 149 26.82 cherry tomatoes

Avocado, California Lunch 0.22 item(s) - 29.41 49.11 fruit without skin

and seeds

Water, Bottled Lunch 16 fluid ounce(s) 474 0

Seeds, Pumpkin or Squash, Kernels, Dried Lunch 0.15 cup(s) 20.7 115.71

Beans, Black, Dry Lunch 0.13 cup(s) 24.25 82.69

Salmon, Atlantic, Wild, Cooked, Dry Heat Lunch 4 ounce(s) 113.4 206.39

Beef, Steak, Separable Lean, Fried Dinner 2 ounce(s) 56.7 130.33 Pepper, Bell or Sweet, Red Dinner 0.25 cup(s) - 37.25 11.55 Chopped

Pepper, Bell or Sweet, Green Dinner 0.25 cup(s) - 37.25 7.45 Chopped

Onions, Red, Sliced Dinner 0.67 cup(s) 76.67 32.2 Carrots Snacks 0.25 cup(s) - 30.5 12.51 Strips or slices

SARGENTO String Cheese Snacks Snacks 1 item(s) - 1 28 80 item is 1 oz

Banana Snacks 1 item(s) - 118 105.02 Medium (7 in. to

7 7/8 in. long)

Apple, Medium Snacks 1 item(s) - 1 182 94.64 item is 1

medium apple

(3 in. diameter)


Pancakes (Master Mix) 6.71 32.68 11.09 3.2

Bacon, Pork or Pork Side, Cooked 5.93 0.23 6.68 2.2

Almonds, Blanched 7.76 6.77 19.04 1.43

Butter, Unsalted 0.12 0.01 11.52 7.29

Water, Bottled 0 0 0 0

Sandwich, Turkey with Mayonnaise 14.37 13.18 5.61 1.28

Lettuce, Romaine, Shredded 1.16 3.09 0.28 0.04

Tomatoes, Red 1.31 5.8 0.3 0.04

Avocado, California 0.58 2.54 4.53 0.63


Seeds, Pumpkin or Squash, Kernels, Dried 6.26 2.22 10.15 1.79

108.78 149.37 91.2 24.92 DA Plus 10 Page: 8

48



Beans, Black, Dry 5.24 15.12 0.34 0.09

Salmon, Atlantic, Wild, Cooked, Dry Heat 28.85 0 9.22 1.43

Beef, Steak, Separable Lean, Fried 19.07 0 5.41 1.76


Pepper, Bell or Sweet, Green 0.32 1.73 0.06 0.02

Onions, Red, Sliced 0.71 7.75 0.06 0.02

Carrots 0.28 2.92 0.07 0.01

SARGENTO String Cheese Snacks 8 1 6 3.5

Banana 1.29 26.95 0.39 0.13

Apple, Medium 0.47 25.13 0.31 0.05


Pancakes (Master Mix) 3.35 3.76 0 68.81

Bacon, Pork or Pork Side, Cooked 2.96 0.73 0 17.6

Almonds, Blanched 12.11 4.48 0.01 0

Butter, Unsalted 2.98 0.43 0.47 30.53


Sandwich, Turkey with Mayonnaise 1.28 2.41 0 33.6

Lettuce, Romaine, Shredded 0.01 0.15 0 0

Tomatoes, Red 0.05 0.12 0 0

Avocado, California 2.88 0.53 0 0


Seeds, Pumpkin or Squash, Kernels, Dried 3.36 4.34 0.01 0

Beans, Black, Dry 0.03 0.15 0 0

Salmon, Atlantic, Wild, Cooked, Dry Heat 3.06 3.69 0 80.51

Beef, Steak, Separable Lean, Fried 1.99 0.89 0 54.97

Pepper, Bell or Sweet, Red 0 0.03 0 0

Pepper, Bell or Sweet, Green 0 0.02 0 0

Onions, Red, Sliced 0.02 0.05 0 0

Carrots 0 0.04 0 0

SARGENTO String Cheese Snacks 0 0 0 15

Banana 0.04 0.09 0 0

Apple, Medium 0.01 0.09 0 0

34.14 22 0.49 301.03 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)


Bacon, Pork or Pork Side, Cooked 0.64 0.03 0 0

Almonds, Blanched 4.48 0 3.59 1.68

Butter, Unsalted 0.39 0.04 0 0.01




Tomatoes, Red 0.12 0 1.79 3.92

Avocado, California 0.49 0.04 2 0.09


17.18 1.42 26.76 53.4 DA Plus 10 Page: 9

49




Beans, Black, Dry 0.08 0.07 3.76 0.51

Salmon, Atlantic, Wild, Cooked, Dry Heat 0.25 0.43 0 0

Beef, Steak, Separable Lean, Fried 0.7 0.09 0 0


Pepper, Bell or Sweet, Green 0.02 0 0.63 0.89

Onions, Red, Sliced 0.01 0 1.07 3.28

Carrots 0.04 0 0.85 1.45


Banana 0.05 0.03 3.07 14.43

Apple, Medium 0.08 0.02 4.37 18.91 17.18 1.42 26.76 53.4 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Pancakes (Master Mix) 0.07 0 0.31 0.3

Bacon, Pork or Pork Side, Cooked 0 0 0.06 0.04

Almonds, Blanched 0 0 0.07 0.26

Butter, Unsalted 0 0 0 0

Water, Bottled 0.95 0 0 0

Sandwich, Turkey with Mayonnaise 0.04 0 0.14 0.16

Lettuce, Romaine, Shredded 0.09 0 0.07 0.06

Tomatoes, Red 0.14 0 0.06 0.03

Avocado, California 0.02 0 0.02 0.04


Seeds, Pumpkin or Squash, Kernels, Dried 0 0 0.06 0.03

Beans, Black, Dry 0 0 0.22 0.05

Salmon, Atlantic, Wild, Cooked, Dry Heat 0.07 0 0.31 0.55

Beef, Steak, Separable Lean, Fried 0.03 0 0.07 0.17



Onions, Red, Sliced 0.07 0 0.04 0.02

Carrots 0.03 0 0.02 0.02


Banana 0.09 0 0.04 0.09

Apple, Medium 0.16 0 0.03 0.05




Almonds, Blanched 1.27 0.04 0 17.76

Butter, Unsalted 0.01 0 0.02 0.43



Lettuce, Romaine, Shredded 0.29 0.07 0 127.84

Tomatoes, Red 0.89 0.12 0 22.35


27.98 2.99 6.11 586.67

50


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


Seeds, Pumpkin or Squash, Kernels, Dried 1.03 0.03 0 12.01

Beans, Black, Dry 0.47 0.07 0 107.67

Salmon, Atlantic, Wild, Cooked, Dry Heat 11.43 1.07 3.46 32.89

Beef, Steak, Separable Lean, Fried 2.79 0.32 1.99 6.8

Pepper, Bell or Sweet, Red 0.36 0.11 0 17.14

Pepper, Bell or Sweet, Green 0.18 0.08 0 3.72

Onions, Red, Sliced 0.06 0.12 0 14.57

Carrots 0.3 0.04 0 5.8


Banana 0.78 0.43 0 23.6

Apple, Medium 0.17 0.08 0 5.46

27.98 2.99 6.11 586.67 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)

Pancakes (Master Mix) 0.15 0.48 0 140.26

Bacon, Pork or Pork Side, Cooked 0 0 1.76 0

Almonds, Blanched 0 0 0 2.54

Butter, Unsalted 0 0.21 97.13 354.86


Sandwich, Turkey with Mayonnaise 0 0 2.86 9.54

Lettuce, Romaine, Shredded 3.76 0 409.84 8187.4

Tomatoes, Red 20.41 0 62.58 1241.17



Seeds, Pumpkin or Squash, Kernels, Dried 0.39 0 0.21 3.31

Beans, Black, Dry 0 0 0 4.12

Salmon, Atlantic, Wild, Cooked, Dry Heat 0 0 14.74 49.9

Beef, Steak, Separable Lean, Fried 0 0 0 0



Onions, Red, Sliced 4.91 0 0 0

Carrots 1.8 0 254.68 5095.33

SARGENTO String Cheese Snacks 0 0 60.06 200

Banana 10.27 0 3.54 75.52

Apple, Medium 8.37 0 5.46 98.28 130.16 0.69 980.1 16,809.58 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)





Water, Bottled 0 94.8 0 18.96



Tomatoes, Red 0.8 14.9 0.4 16.39

13.09 732.33 13.87 485.62 DA Plus 10 Page: 11

51






Beans, Black, Dry 0.05 29.83 1.22 41.47

Salmon, Atlantic, Wild, Cooked, Dry Heat 0 17.01 1.17 41.96

Beef, Steak, Separable Lean, Fried 0.08 4.53 1.96 19.27


Pepper, Bell or Sweet, Green 0.14 3.72 0.13 3.72

Onions, Red, Sliced 0.02 16.87 0.15 7.67

Carrots 0.2 10.06 0.09 3.66


Banana 0.12 5.9 0.31 31.86

Apple, Medium 0.33 10.92 0.22 9.1


Pancakes (Master Mix) 143.25 0.55 481.48

Bacon, Pork or Pork Side, Cooked 90.4 0.56 369.6

Almonds, Blanched 238.89 1.08 6.89

Butter, Unsalted 3.41 0.01 1.56

Water, Bottled 0 0 18.96

Sandwich, Turkey with Mayonnaise 152.29 1.5 282.42

Lettuce, Romaine, Shredded 232.18 0.22 7.52

Tomatoes, Red 353.13 0.25 7.45

Avocado, California 149.11 0.2 2.35


Seeds, Pumpkin or Squash, Kernels, Dried 167.46 1.62 1.45

Beans, Black, Dry 359.63 0.89 1.21

Salmon, Atlantic, Wild, Cooked, Dry Heat 712.14 0.93 63.5

Beef, Steak, Separable Lean, Fried 276.53 3.04 224.4

Pepper, Bell or Sweet, Red 78.6 0.09 1.49

Pepper, Bell or Sweet, Green 65.19 0.05 1.12

Onions, Red, Sliced 110.4 0.12 2.3

Carrots 97.6 0.07 21.05

SARGENTO String Cheese Snacks 0 0 210

Banana 422.44 0.18 1.18

Apple, Medium 194.74 0.07 1.82

3,847.4 11.43 1,717.23 DA Plus 10 Page: 12

52


Intake Spreadsheet for May 05, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal) Eggs, Scrambled or Omelet, Fat Added in Breakfast 1 item(s) - 2 62 93.62 Cooking large eggs

Salsa Breakfast 2 tablespoon(s) 32 8.64 Banana Breakfast 1 item(s) - 118 105.02 Medium (7 in. to

7 7/8 in. long)

Avocado, California Breakfast 0.22 item(s) - 29.41 49.11 fruit without skin

and seeds

Salad, Green Lunch 2 cup(s) 276 44.16 Broccoli Lunch 0.25 cup(s) - 22.75 7.74 Chopped

Carrots Lunch 0.25 cup(s) - 30.5 12.51 Strips or slices

Tomatoes, Red Lunch 1 item(s) - 123 22.14 Medium whole

(2 3/5 in.

diameter)

Apple, Medium Lunch 1 item(s) - 1 182 94.64 item is 1

medium apple

(3 in. diameter)

Beef, Tenderloin, Choice, Filet Mignon, 0'' Dinner 3 ounce(s) 85.05 196.46 Fat, Broiled

Potatoes, Baked, Flesh and Skin with Salt Dinner 0.5 item(s) - 1 86.5 80.44 item is 1

medium potato

(2 1/4'' x 3 1/4'')

Water, Bottled Dinner 24 fluid ounce(s) 711 0 SARGENTO String Cheese Snacks Snacks 1 item(s) - 1 28 80 item is 1 oz

Milk, Chocolate, Reduced Fat Snacks 8 fluid ounce(s) 250 190

Water, Bottled Snacks 32 fluid ounce(s) 948 0 Banana Snacks 1 item(s) - 118 105.02 Medium (7 in. to

7 7/8 in. long)

3,102.21 1,089.5 Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Eggs, Scrambled or Omelet, Fat Added in 6.49 1.3 6.74 2 Cooking

Salsa 0.49 2 0.05 0.01

Banana 1.29 26.95 0.39 0.13


Salad, Green 3.45 8.89 0.19 0.03

Broccoli 0.64 1.51 0.08 0.01

Carrots 0.28 2.92 0.07 0.01

Tomatoes, Red 1.08 4.78 0.25 0.03

Apple, Medium 0.47 25.13 0.31 0.05

57.49 152.6 34.42 13.6 DA Plus 10 Page: 13

53


Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Beef, Tenderloin, Choice, Filet Mignon, 0'' 23.79 0 10.55 4.09 Fat, Broiled

Potatoes, Baked, Flesh and Skin with Salt 2.16 18.29 0.11 0.03


SARGENTO String Cheese Snacks 8 1 6 3.5

Milk, Chocolate, Reduced Fat 7.47 30.33 4.75 2.94


Banana 1.29 26.95 0.39 0.13

57.49 152.6 34.42 13.6 Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg) Eggs, Scrambled or Omelet, Fat Added in 2.69 1.16 0 198.4 Cooking

Salsa 0.01 0.04 0 0

Banana 0.04 0.09 0 0

Avocado, California 2.88 0.53 0 0

Salad, Green 0.01 0.09 0 0

Broccoli 0 0.01 0 0

Carrots 0 0.04 0 0

Tomatoes, Red 0.04 0.1 0 0

Apple, Medium 0.01 0.09 0 0 Beef, Tenderloin, Choice, Filet Mignon, 0'' 4.32 0.39 0 76.54 Fat, Broiled

Potatoes, Baked, Flesh and Skin with Salt 0 0.05 0 0



Milk, Chocolate, Reduced Fat 1.14 0.22 0 20


Banana 0.04 0.09 0 0

11.18 2.9 0 309.94 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g) Eggs, Scrambled or Omelet, Fat Added in 1.01 0.07 0 1.34 Cooking

Salsa 0.03 0 0.51 0.98

Banana 0.05 0.03 3.07 14.43


Salad, Green 0 0 5.96 3.98

Broccoli 0 0 0.59 0.39

Carrots 0.04 0 0.85 1.45

Tomatoes, Red 0.1 0 1.48 3.23

Apple, Medium 0.08 0.02 4.37 18.91 Beef, Tenderloin, Choice, Filet Mignon, 0'' 0.29 0 0 0 Fat, Broiled




Milk, Chocolate, Reduced Fat 0.2 0 1.75 23.88

2.38 0.21 25.55 84.12 DA Plus 10 Page: 14

54




Banana 0.05 0.03 3.07 14.43 2.38 0.21 25.55 84.12 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg) Eggs, Scrambled or Omelet, Fat Added in 0.05 0 0.03 0.25 Cooking

Salsa 0.03 0 0.01 0.01

Banana 0.09 0 0.04 0.09


Salad, Green 0.26 0 0.08 0.14

Broccoli 0.02 0 0.02 0.03

Carrots 0.03 0 0.02 0.02

Tomatoes, Red 0.12 0 0.05 0.02

Apple, Medium 0.16 0 0.03 0.05 Beef, Tenderloin, Choice, Filet Mignon, 0'' 0.05 0 0.06 0.1 Fat, Broiled

Potatoes, Baked, Flesh and Skin with Salt 0.06 0 0.06 0.04



Milk, Chocolate, Reduced Fat 0.21 0 0.11 0.46


Banana 0.09 0 0.04 0.09

2.84 0 0.56 1.33 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg) Eggs, Scrambled or Omelet, Fat Added in 0.05 0.07 0.58 17.36 Cooking

Salsa 0.02 0.06 0 1.28

Banana 0.78 0.43 0 23.6


Salad, Green 1.52 0.22 0 102.12

Broccoli 0.15 0.04 0 14.33

Carrots 0.3 0.04 0 5.8

Tomatoes, Red 0.73 0.1 0 18.45

Apple, Medium 0.17 0.08 0 5.46 Beef, Tenderloin, Choice, Filet Mignon, 0'' 6.45 0.47 1.57 7.65 Fat, Broiled

Potatoes, Baked, Flesh and Skin with Salt 1.22 0.27 0 24.22



Milk, Chocolate, Reduced Fat 0.41 0.06 0.82 5


Banana 0.78 0.43 0 23.6

13.15 2.35 2.98 275.05 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU) Eggs, Scrambled or Omelet, Fat Added in 0 1.05 91.76 407.47 Cooking

143.38 4.05 802.79 10,966.62 DA Plus 10 Page: 15

55


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

Salsa 0.61 0 4.8 93.44

Banana 10.27 0 3.54 75.52


Salad, Green 64.03 0 157.32 3135.36

Broccoli 20.29 0 7.05 141.73

Carrots 1.8 0 254.68 5095.33

Tomatoes, Red 16.85 0 51.66 1024.59

Apple, Medium 8.37 0 5.46 98.28 Beef, Tenderloin, Choice, Filet Mignon, 0'' 0 0 0 0 Fat, Broiled

Potatoes, Baked, Flesh and Skin with Salt 8.3 0 0.87 8.65


SARGENTO String Cheese Snacks 0 0 60.06 200

Milk, Chocolate, Reduced Fat 0 3 160 567.5


Banana 10.27 0 3.54 75.52 143.38 4.05 802.79 10,966.62 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg) Eggs, Scrambled or Omelet, Fat Added in 0.6 47.12 0.86 7.44 Cooking

Salsa 0.38 8.64 0.15 4.8

Banana 0.12 5.9 0.31 31.86


Salad, Green 0 35.88 1.74 30.36

Broccoli 0.18 10.69 0.17 4.78

Carrots 0.2 10.06 0.09 3.66

Tomatoes, Red 0.66 12.3 0.33 13.53

Apple, Medium 0.33 10.92 0.22 9.1 Beef, Tenderloin, Choice, Filet Mignon, 0'' 0.37 15.31 1.58 18.71 Fat, Broiled




Milk, Chocolate, Reduced Fat 0.1 272.5 0.6 35


Banana 0.12 5.9 0.31 31.86


Eggs, Scrambled or Omelet, Fat Added in 91.14 0.6 231.88 Cooking

Salsa 95.04 0.12 192

Banana 422.44 0.18 1.18

Avocado, California 149.11 0.2 2.35

Salad, Green 474.72 0.58 71.76

Broccoli 71.89 0.09 7.51

Carrots 97.6 0.07 21.05

3,481.67 7.79 1,000.48 DA Plus 10 Page: 16

56



Tomatoes, Red 291.51 0.21 6.15

Apple, Medium 194.74 0.07 1.82 Beef, Tenderloin, Choice, Filet Mignon, 0'' 285.77 4.2 46.78 Fat, Broiled

Potatoes, Baked, Flesh and Skin with Salt 462.77 0.31 8.65


SARGENTO String Cheese Snacks 0 0 210

Milk, Chocolate, Reduced Fat 422.5 0.98 165


Banana 422.44 0.18 1.18 3,481.67 7.79 1,000.48

DA Plus 10 Page: 17

57


Intake Spreadsheet for May 06, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal)

Oatmeal, Cooked with Milk Breakfast 0.75 cup(s) 175.5 175.5

Bread, Whole Wheat, Prepared, Toasted Breakfast 1 slice(s) 42 128.1

Blueberries Breakfast 1 cup(s) 145 82.65

Butter, Unsalted Breakfast 1 tablespoon(s) 14.2 101.81

Milk, Chocolate, Reduced Fat Breakfast 8 fluid ounce(s) 250 190 Chicken, Breast, Meat and Skin, Boneless, Lunch 3 ounce(s) 85.05 167.55 Roasted

FRESH EXPRESS Salad Blend, Green & Lunch 2 cup(s) 85 15 Crisp w/ Iceberg & Romaine

Salad Dressing, Italian Lunch 2 tablespoon(s) 29.4 85.55 Tomatoes, Red Lunch 1 item(s) - 123 22.14 Medium whole

(2 3/5 in.

diameter)

Sandwich, Club, with Bacon, Chicken, Dinner 0.5 item(s) 123 273.06 Tomato, Lettuce and Mayonnaise

Watermelon Dinner 1.75 cup(s) - 266 79.8 diced

Almonds, Blanched Snacks 0.25 cup(s) 36.25 213.88

Water, Bottled Snacks 32 fluid ounce(s) 948 0 Banana Snacks 1 item(s) - 118 105.02 Medium (7 in. to

7 7/8 in. long)


Oatmeal, Cooked with Milk 9.2 24.5 4.72 2.16

Bread, Whole Wheat, Prepared, Toasted 3.86 23.69 2.48 0.37

Blueberries 1.07 21.01 0.48 0.04

Butter, Unsalted 0.12 0.01 11.52 7.29

Milk, Chocolate, Reduced Fat 7.47 30.33 4.75 2.94 Chicken, Breast, Meat and Skin, Boneless, 25.34 0 6.62 1.86 Roasted

FRESH EXPRESS Salad Blend, Green & 1 3 0 0 Crisp w/ Iceberg & Romaine

Salad Dressing, Italian 0.11 3.07 8.34 1.32

Tomatoes, Red 1.08 4.78 0.25 0.03 Sandwich, Club, with Bacon, Chicken, 15.51 24.45 12.24 2.66 Tomato, Lettuce and Mayonnaise

Watermelon 1.62 20.08 0.4 0.04



Banana 1.29 26.95 0.39 0.13


Oatmeal, Cooked with Milk 1.33 0.75 0 10.53

Bread, Whole Wheat, Prepared, Toasted 0.53 1.36 0 0

Blueberries 0.07 0.21 0 0

26.54 17.71 0.47 168.17 DA Plus 10 Page: 18

58


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

Butter, Unsalted 2.98 0.43 0.47 30.53

Milk, Chocolate, Reduced Fat 1.14 0.22 0 20 Chicken, Breast, Meat and Skin, Boneless, 2.58 1.41 0 71.44 Roasted


Salad Dressing, Italian 1.86 3.8 0 0

Tomatoes, Red 0.04 0.1 0 0 Sandwich, Club, with Bacon, Chicken, 3.76 4.71 0 35.67 Tomato, Lettuce and Mayonnaise

Watermelon 0.1 0.13 0 0

Almonds, Blanched 12.11 4.48 0.01 0


Banana 0.04 0.09 0 0 26.54 17.71 0.47 168.17 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Oatmeal, Cooked with Milk 0.67 0 2.46 8.35


Blueberries 0.13 0.08 3.48 14.44


Milk, Chocolate, Reduced Fat 0.2 0 1.75 23.88 Chicken, Breast, Meat and Skin, Boneless, 1.2 0.05 0 0 Roasted


Salad Dressing, Italian 3.39 0.42 0 2.45

Tomatoes, Red 0.1 0 1.48 3.23 Sandwich, Club, with Bacon, Chicken, 4.13 0.49 1.48 2.72 Tomato, Lettuce and Mayonnaise

Watermelon 0.13 0 1.06 16.49

Almonds, Blanched 4.48 0 3.59 1.68


Banana 0.05 0.03 3.07 14.43

16.08 1.27 22.17 91.45 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)


Bread, Whole Wheat, Prepared, Toasted 0.01 0 0.11 0.09

Blueberries 0.12 0 0.05 0.06

Butter, Unsalted 0 0 0 0

Milk, Chocolate, Reduced Fat 0.21 0 0.11 0.46 Chicken, Breast, Meat and Skin, Boneless, 0.05 0 0 0.1 Roasted


Salad Dressing, Italian 0.02 0 0 0.01

Tomatoes, Red 0.12 0 0.05 0.02 Sandwich, Club, with Bacon, Chicken, 0.07 0 0.27 0.2 Tomato, Lettuce and Mayonnaise

2.01 0 1 1.66 DA Plus 10 Page: 19

59


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

Watermelon 0.24 0 0.09 0.06

Almonds, Blanched 0 0 0.07 0.26


Banana 0.09 0 0.04 0.09

2.01 0 1 1.66 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)


Bread, Whole Wheat, Prepared, Toasted 1.66 0.08 0 37.38

Blueberries 0.61 0.08 0 8.7

Butter, Unsalted 0.01 0 0.02 0.43

Milk, Chocolate, Reduced Fat 0.41 0.06 0.82 5 Chicken, Breast, Meat and Skin, Boneless, 10.81 0.48 0.27 3.4 Roasted


Salad Dressing, Italian 0 0.02 0 0

Tomatoes, Red 0.73 0.1 0 18.45 Sandwich, Club, with Bacon, Chicken, 6.41 0.31 0.21 86.1 Tomato, Lettuce and Mayonnaise

Watermelon 0.47 0.12 0 7.98

Almonds, Blanched 1.27 0.04 0 17.76


Banana 0.78 0.43 0 23.6 23.49 1.8 1.91 221.09 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)


Bread, Whole Wheat, Prepared, Toasted 0 0 0 1.68

Blueberries 14.06 0 4.35 78.3

Butter, Unsalted 0 0.21 97.13 354.86

Milk, Chocolate, Reduced Fat 0 3 160 567.5 Chicken, Breast, Meat and Skin, Boneless, 0 0.09 23.81 79.1 Roasted

FRESH EXPRESS Salad Blend, Green & 12 0 112.5 2250 Crisp w/ Iceberg & Romaine

Salad Dressing, Italian 0 0 0.59 10.58

Tomatoes, Red 16.85 0 51.66 1024.59 Sandwich, Club, with Bacon, Chicken, 3.2 0 20.91 195.1 Tomato, Lettuce and Mayonnaise

Watermelon 21.55 0 74.48 1513.54

Almonds, Blanched 0 0 0 2.54


Banana 10.27 0 3.54 75.52

78.1 3.3 620.92 6,447.01 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)



Blueberries 0.83 8.7 0.41 8.7 13.82 824.39 9.72 371.08

DA Plus 10 Page: 20

60




Milk, Chocolate, Reduced Fat 0.1 272.5 0.6 35 Chicken, Breast, Meat and Skin, Boneless, 0.23 11.91 0.91 22.96 Roasted

FRESH EXPRESS Salad Blend, Green & 0 20 0.36 0 Crisp w/ Iceberg & Romaine

Salad Dressing, Italian 1.47 2.06 0.19 0.88

Tomatoes, Red 0.66 12.3 0.33 13.53 Sandwich, Club, with Bacon, Chicken, 0.76 78.72 2.29 23.37 Tomato, Lettuce and Mayonnaise

Watermelon 0.13 18.62 0.64 26.6



Banana 0.12 5.9 0.31 31.86 13.82 824.39 9.72 371.08 Item Name Potas(mg) Zinc(mg) Sodium(mg)

Oatmeal, Cooked with Milk 315.9 1.44 249.21

Bread, Whole Wheat, Prepared, Toasted 144.9 0.69 160.02

Blueberries 111.65 0.23 1.45

Butter, Unsalted 3.41 0.01 1.56

Milk, Chocolate, Reduced Fat 422.5 0.98 165 Chicken, Breast, Meat and Skin, Boneless, 208.37 0.87 60.38 Roasted

FRESH EXPRESS Salad Blend, Green & 0 0 10 Crisp w/ Iceberg & Romaine

Salad Dressing, Italian 14.11 0.04 299.29

Tomatoes, Red 291.51 0.21 6.15 Sandwich, Club, with Bacon, Chicken, 232.47 0.91 543.66 Tomato, Lettuce and Mayonnaise

Watermelon 297.92 0.27 2.66

Almonds, Blanched 238.89 1.08 6.89


Banana 422.44 0.18 1.18

2,704.07 6.9 1,526.42 DA Plus 10 Page: 21

61


Energy Balance for May 04, 2013, May 05, 2013, May 06, 2013

Date kCal Consumed kCal Burned Net kCal

May 04, 2013 1798 2275 -477

May 05, 2013 1090 2275 -1185

May 06, 2013 1642 2275 -633

Total: 4530 6825 -2295

Daily Caloric Summary kCal

Recommended: 2431

Average Intake: 1510

Average Expenditure: 2275

Average Net Gain/Loss: -765

62

Appendix 2

Farm to Table PPT

RobinRodriguez

May 30 , 2013

Nutrition 25: Wednesday 7-10:10

Professor Betty Crocker

x Spinach

63

Creating the wellness book has taught me:

• The importance of consuming as many whole foods in a diet as possible

• Everything that I consume must beneficial to maintaining a healthy diet

• The necessity of being aware of what I am putting into my body

• It is not about the caloric intake but more so of the nutritional value

• And above all else …………………DRINK WATER ….

Chew your calories do not drink them.

http://www.google.com/url?sa=i&rct=j&q=knowledge+is+power+chalkboard&source=images&cd=&cad=rja&docid=i6scH7WU63HIUM&tbnid=DPk6o1sJeH0ULM:&ved=0CAUQjRw&url=http://www.123rf.com/photo_12981346_handwriting-blackboard-writings--knowledge-is-power.html&ei=H5-2UcqZD4PniwKJsoDgAw&psig=AFQjCNEYgsrFHKXCJYuqWbR3QhZfdaoT7g&ust=1371009081789755


















64

A new outlook for me..

My wellness future

• Consume more whole foods • Take advantage of all available

resources to maintaining a healthy streak by shopping at local farmer’s markets, trying new recipes, and cooking at home with my family as a way to include everyone around me in this

journey • Including more fish in my diet • Aiming towards reaching a higher

level nutritional content all around in my diet

• Consuming less sugary juices and

sodas, and replacing it with WATER • Stop making excuses and start

setting aside time for myself to exercise.

65

Spinach ……. • Spinach is a dark green leafy vegetable native to

Southeast Asia • It is found in most markets that stock produce of any form

carry spinach, often year round, and it can also be carried in the frozen form.

• According to the USDA one cup of cooked spinach provides

the highest amount of luetin and zeaxanthin – the antioxidants most noted for preventing vision loss

• It is a low growing plant that has roughly spade-shaped

leaves,.

– Because it grows so low to the ground people need to make sure to rinse the spinach thoroughly because there can be dirt, or critters (slugs) hidden inside.

• The leaves are tender, with a faintly bitter flavor • The plant is naturally rich in Vitamin A and C, folate, calcium,

and iron, which is why many people regard it as a SUPER food.

66

• Nutritional Facts

• •

•

Amount Per 1 cup (30g)

Calories 7

% Daily Value

Total fat 0.1 g 0%

Saturated fat 0 g 0%

Polysaturated fat 0 g

Monosatureated fat 0 g

Cholesterol 0 mg 0%

Sodium 24 mg 1%

Potassium 167 mg 4%

Total Carbohydrate 1.1 g 0%

Dietary fiber 0.7 g 2&

Sugar 0.1 g

Protein 0.9g 1%

Vitamin A 56% Vitamin C 14%

Calcium 3% Iron 4%

Vitamin B-6 5% Vitamin B-12 0%

Magnesium 6% • • • * Percent Daily Values are based on 2,00 calorie diet. Your daily values may

be higher or lower depending on you caloric needs

67

Did you know???

• It is wiser to choose tender baby spinach leaves. The larger the leaves, the more mature they are and more likely to be tough or stringy

• Spinach leaves that are placed under direct light in the stores have

been found to contain more nutrients than those stored in darkness • Cooking spinach actually increases it health benefits. Just half a cup

of cooked spinach will give you thrice as much nutrition as one cup of raw spinach.

• Spinach is beneficial to the eyes and building bones. It is also good

for digestion, Spinach eases constipation and protects the mucus lining of the stomach, so that you stay free of ulcers. It also flushes out toxins from the colon.

• The bounty of vitamins and minerals in spinach can bring quick relief

to dry, itchy skin and lavish you with a radiant complexion

68

Spinach Watermelon Salad

Ingredients 1 tablespoon honey 1 tablespoon balsamic vinegar 1 tablespoon water 1 ½ teaspoon olive oil ½ teaspoon lemon juice 1/8 teaspoon dried tarragon Dash of salt 4 cups spinach 4 cups thinly sliced romaine lettuce 2 cups (1-inch) watermelon balls 1 cup sliced strawberries ½

cup sliced cucumber ¼ cup thinly sliced onion, separate into rings

Preparation

Combine first 7 ingredients into a bowl; stir well with a whisk. Set aside

Combine spinach and remaining

ingredients in a large bowl. Drizzle

dressing over salad, and toss gently to

coat, Serve immediately.

69

References

• http://www.myrecipes.com/recipe/spinach-and-watermelon- salad-10000000226279/

•

http://nutritiondata.self.com/facts/vegetables-and- vegetable-products/2626/2

• http://www.care2.com/greenliving/8-surprising-

health-facts- about-spinach.html

http://www.myrecipes.com/recipe/spinach-and-watermelon-salad-10000000226279/



http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2




http://www.care2.com/greenliving/8-surprising-health-facts-about-spinach.html



70

Appendix 4

Excel Workbook

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 2431 243.1 486.2

MACRONUTRIENTS

PROTEIN g 68.95 6.895 13.79

CHO g 270 27 54

Fiber g 25 2.5 5

LIPIDS g 53 SKIP

Saturated g 24 SKIP

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 mcg 700 70 140

Vitamin E mcg 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 SKIP

71

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 1.42 53%

Kcals Kcals 2431 0 1663.9 68%

MACRONUTRIENTS

PROTEIN g 68.95 0 76.55 111%

CHO g 270 0 223.94 83%

Fiber g 50 0 23.85 48%

LIPIDS g 53 0 56.73 107%

Saturated g 24 0 15.59 65%

EFA: n-6 g 12 0 8.04 67%

EFA: n-3 g 1.1 0 0.83 75%

VITAMINS

Thiamin mg 1.1 0 1.47 134%

Riboflavin mg 1.1 0 1.83 166%

Niacin mg 14 35 21.83 156%

B6 mg 1.3 100 2.52 194%

B12 mcg 2.4 0 4.85 202%

Folate mcg 400 1000 655.55 164%

Vitamin C mg 75 2000 547.02 729%

Vitamin D mcg 15 50 3.98 27%

Vitamin A mcg 700 3000 957.12 137%

Vitamin E mcg 15 1000 10.74 72%

MINERALS

Calcium mg 1000 2500 807.27 81%

Iron mg 18 45 11.67 65%

Magnesium mg 310 350 404.69 131%

Potassium mg 4700 0 4287.74 91%

Zinc mg 8 0 11.91 149%

Sodium mg 1500 0 2614 174%

72

Unit RDA/AI UL

Intake

Intake vs. Goal

(%) Intake

Intake vs. Goal

(%) Intake Intake vs. Goal (%)

A B C D E=(A-C) F=(B-D)

L 2.7 0 1.42 53% 2.38 88% -0.96 -0.3555556

Kcals 2431 0 1663.9 68% 1508.75 62% 155.15 0.0638215

g 68.95 0 76.55 111% 80.57 117% -4.02 -0.0583031

g 270 0 223.94 83% 163.54 61% 60.4 0.2237037

g 50 0 23.85 48% 24.83 50% -0.98 -0.0196

g 53 0 56.73 107% 65.61 124% -8.88 -0.167547

g 24 0 15.59 65% 19.6 82% -4.01 -0.167083

g 12 0 8.04 67% 11.88 99% -3.84 -0.32

g 1.1 0 0.83 75% 0.97 88% -0.14 -0.127273

mg 1.1 0 1.47 134% 1.04 95% 0.43 0.390909

mg 1.1 0 1.83 166% 1.63 148% 0.2 0.181818

mg 14 35 21.83 156% 21.54 154% 0.29 0.020714

mg 1.3 100 2.52 194% 2.38 183% 0.14 0.107692

mcg 2.4 0 4.85 202% 3.67 153% 1.18 0.491667

mcg 400 1000 655.55 164% 360.93 90% 294.62 0.73655

mg 75 2000 547.02 729% 117.21 156% 429.81 5.7308

mcg 15 50 3.98 27% 2.68 18% 1.3 0.086667

mcg 700 3000 957.12 137% 801.27 114% 155.85 0.222643

mcg 15 1000 10.74 72% 10.19 68% 0.55 0.036667

mg 1000 2500 807.27 81% 791.55 32% 15.72 0.49065

mg 18 45 11.67 65% 10.35 23% 1.32 0.418333

mg 310 350 404.69 131% 371.24 106% 33.45 0.244766

mg 4700 0 4287.74 91% 3344.38 71% 943.36 0.200715

mg 8 0 11.91 149% 8.7 109% 3.21 0.40125

mg 1500 0 2614 174% 1414.71 94% 1199.29 0.799527

73

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food

Water Milk Avocado Carrots Broccoli Almonds Banana Steak Leafy

Greens Apple

Portion Size 8 oz 8 oz 1/2 small 1/4 cup 1 cup 1/2 cup 1 medium 6oz 1 cup 1 medium

DAY 1

Breakfast 4.0 0.0 0.0 0.0 0.0 0.3 1.0 0.0 0.0 0.0

Lunch 2.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 2.0 0.0

Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0

Snack 1 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0

Snack 2 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0

DAY 2

Breakfast 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Lunch 0.0 0.0 0.0 0.3 0.3 0.0 0.0 0.0 2.0 1.0

Dinner 3.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0

Snack 1 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Snack 2 4.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0

DAY 3

Breakfast 1.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.0

Lunch 2.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 2.0 0.0

Dinner 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0

Snack 1 0.0 0.0 0.0 0.3 0.0 0.0 1.0 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 1.0

Total Used 16.0 1.0 0.6 0.8 0.3 0.5 4.0 2.8 6.0 3.0

74

SUPER FOODS NUTRITION PROFILE

25 2 3 4 5 6 7 8 9 10

List Super Food Water Milk Avocado Carrots Broccoli Almonds Banana Steak Leafy

Greens Apple

Portion Size 8 oz 8 oz

1/2

small

1/4

cup 1 cup 1/2 cup

1

medium 6oz 1 cup

1

medium

NUTRIENT Unit

QUANTITY

Good Excellent

Water L 0.27 0.54 237 244 29.41 30.5 91 72.5 118 170.1 41.25 182

Kcals Skip 0 102.48 49.11 12.51 30.94 427.75 105.02 391 7.46 94.64

MACRONUTRIENTS

PROTEIN g 6.895 0 0 8.22 0.58 0.28 2.57 15.52 1.29 57.2 0.61 0.47

CHO g 27 0 0 12.18 2.54 2.92 6.04 13.54 26.95 0 1.37 25.13

Fiber g 2.5 0 0 0 2 0.85 2.37 7.18 3.07 4.74 0.69 4.37

LIPIDS Skip 0 2.37 4.53 0.07 0.34 38.08 0.39 16.24 0.11 0.31

Saturated Skip 0 1.54 0.63 0.01 0.04 2.87 0.13 5.26 0.02 0.05

EFA: n-6 g 1.2 2.4 0 0.07 0.49 0.04 0.02 8.96 0.05 0.04 0.03 0.08

EFA: n-3 g 0.11 0.22 0 0.01 0.04 0 0.02 0 0.03 0.04 0.02 0.02

VITAMINS

Thiamin mg 0.11 0.22 0 0.05 0.02 0.02 0.06 0.14 0.04 0.2 0.02 0.03

Riboflavin mg 0.11 0.22 0 0.45 0.04 0.02 0.11 0.52 0.09 0.5 0.03 0.05

Niacin mg 1.4 2.8 0 0.23 0.56 0.3 0.58 2.54 0.78 8.36 0.13 0.17

B6 mg 0.13 0.26 0 0.09 0.08 0.04 0.16 0.08 0.43 0.94 0.02 0.08

B12 mcg 0.24 0.48 0 1.15 0 0 0 0 0 5.98 0 0

Folate mcg 40 80 0 12.2 26.17 5.8 57.33 35.53 23.6 20.4 0 5.46

Vitamin C mg 7.5 15 0 0 2.59 1.8 81.17 0 10.27 0 3.46 8.37

Vitamin D mcg 1.5 3 0 2.93 0 0 0 0 0 0 0 0

Vitamin A mcg 70 140 0 141.52 2.06 60.06 28.21 0 3.54 0 25.56 5.46

MINERALS

Calcium mg 100 200 23.7 305 3.82 0.2 566.93 171.11 5.9 13.6 20.8 10.92

Iron mg 1.8 3.6 0 0.07 0.18 10.06 0.66 2.38 0.31 5.86 0.28 0.22

Magnesium mg 31 62 4.74 26.84 8.53 0.09 19.11 26.84 31.86 57.8 7.31 9.1

Potassium mg 470 940 0 366 149.11 97.6 287.56 477.77 422.44 829.6 123.24 194.74

Zinc mg 0.8 1.6 0 1.02 0.02 0.07 0.37 2.15 0.18 9.12 0.21 0.07

Sodium mg Skip 4.74 107.36 2.35 21.05 30.03 13.77 1.18 673.2 6.99 1.82

75

References









rodriguezr_wbfinal

Documents

tablespoon water

wb workbook appendix

far wb

g monounsaturated fat

g polyunsaturated fat

g saturated fat

g protein

glass of water