O'Dowd Example Page

Servings
Breakfast
Ensure High Protein
banana
Coffee
Hazelnut creamer

Calories

Total Fat (g)

Saturated Fat (g)

Cholesterol (mg)

1
1
1
2

250
105
2
70

8
0
0
3

1
0
0
0

5
0
0
0

1
1

370
130

13
7

4
1

50
0

200
7
120
35
7
25
20
130

12
0
12
0
0
7.5
0
5

4.5
0
1
0
0
0
0
0.5

75
0
10
0
0
0
0
0

1471

67.5

12

140

Snacks

Lunch
Subway Cold cut Combo Sandwich
Pita Chips

Dinner
Steak 6 oz.
Romain Lettuce
Ranch Dressing
Famous Dave BBQ
Mushrooms
Olives
Steamed green beans
Pita Chips

1 cup
1 TBSP
1 TBSP
.5 cup
12
.5 cup
1

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Polo

614
857

O'Dowd Example Page

O'Dowd Example Page

Sodium (mg)

Potassium

Carbohydrates (g)

Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

240
0
5
60

422
422
116
0

32
27
0
10

1
3
0
0

22
15
0
10

13
1
0.3
0

25
2
0
0

50
17
0
0

35
0
1
0

25
2
0
0

1140
290

0
0

46
15

5
1

7
1

18
1

10
0

20
2

35
0

20
2

90
2.5
240
160
0
115
380
270

534
0
0
0
110
100
100
0

0
105
2
8.5
1
1
4
19

0
1
0
0
0.5
0
2
1

0
0.5
1
8
1
0
2
1

23
0.5
0
0
1
0
0
3

0
50
0
2
0
0
4
0

0
17.5
0
1
1.5
0
6
0

0
1
2
0
0
0
2
0

10
2
2
1
1
0
0
4

2992.5

1804

270.5

14.5

68.5

60.8

93

115

76

69

O'Dowd Example Page

O'Dowd Example Page

Food Groups

Comments:

Dairy
Fruit

Oops- forgot my yogurt and mango snack

Bread, Meat, Dairy

Bread, Meat, Dairy

Holy poo poo- look at the sodium!

Meat
Vegetable

Vegetable
Need to add Fruit at dinner

Did not fill in because I want YOU to research- not use mine.

Uh oh, Not enough calories consumed. Bad O'Dowd.

O'Dowd Example Page

Should have eaten a potato at dinner

Name:

Background

Personal Information
Name
Period
Height
Weight
Age
BMI
BMR
Activity Level (High, Moderate, Low)
# cardiovascular workout/ week
# weight training workout/week
Goal (gain, maintain, lose weight)
LDL (if known)
HDL (if known)
Weakness:
Strengths:

Answers

Daily Values
Fat (g)
Saturated Fat (g)
Cholesterol (mg)
Sodium(g)
Potassium(mg)
Carbohydrates(g)
Fiber(g)
Sugar (g)
Protein (g)
Vitamin A %
Vitamin C%
Calcium %
Iron %

Daily Target Intake Values:

Daily Target Intake For Food Groups: Daily Target Serving Intake
Fats
Dairy
Meats
Fruits
Vegetables
Grains

Period

Name:

Actual Intake Values (Average)

Actual Serving Intake

Background

Period

Monday
Servings

Calories

Total Fat (g)

Breakfast

Snacks

Lunch

Dinner

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Monday
Saturated Fat (g)

Cholesterol (mg)

Sodium (mg)

Potassium

Carbohydrates (g)

Monday
Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

Monday
Food Groups

Monday
Comments:

Tuesday
Servings

Calories

Total Fat (g)

Breakfast

Snacks

Lunch

Dinner

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Tuesday
Saturated Fat (g)

Cholesterol (mg)

Sodium (mg)

Potassium

Carbohydrates (g)

Tuesday
Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

Tuesday
Food Groups

Tuesday
Comments:

Wednesday
Servings

Calories

Total Fat (g)

Breakfast

Snacks

Lunch

Dinner

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Wednesday
Saturated Fat (g)

Cholesterol (mg)

Sodium (mg)

Potassium

Carbohydrates (g)

Wednesday
Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

Wednesday
Food Groups

Wednesday
Comments:

Thursday
Servings

Calories

Total Fat (g)

Breakfast

Snacks

Lunch

Dinner

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Thursday
Saturated Fat (g)

Cholesterol (mg)

Sodium (mg)

Potassium

Carbohydrates (g)

Thursday
Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

Thursday
Food Groups

Thursday
Comments:

Friday
Servings

Calories

Total Fat (g)

Breakfast

Snacks

Lunch

Dinner

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Friday
Saturated Fat (g)

Cholesterol (mg)

Sodium (mg)

Potassium

Carbohydrates (g)

Friday
Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

Friday
Food Groups

Friday
Comments:

Saturday
Servings

Calories

Total Fat (g)

Breakfast

Snacks

Lunch

Dinner

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Saturday
Saturated Fat (g)

Cholesterol (mg)

Sodium (mg)

Potassium

Carbohydrates (g)

Saturday
Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

Saturday
Food Groups

Saturday
Comments:

Sunday
Servings

Calories

Total Fat (g)

Breakfast

Snacks

Lunch

Dinner

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

Sunday
Saturated Fat (g)

Cholesterol (mg)

Sodium (mg)

Potassium

Carbohydrates (g)

Sunday
Fiber (g)

Sugar (g) Protein (g)

Vit A %

Vit C % Calcium %

Iron %

Sunday
Food Groups

Sunday
Comments:

Summary
Calories
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
AVERAGE INTAKE

Total Fat (g Saturated FCholesterolSodium (mgPotassium

Summary
CarbohydraFiber (g)

Sugar (g)

Protein (g) Vit A %

Vit C %

Calcium % Iron %

Summary
Servings of Fruits

vegetables grains

Dairy

meats

fats