DRI QUANTIFIED

DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 222.4 6.278 35.7 2.5 SKIP SKIP

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.54 444.8 12.556 71.4 5

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

2.7 2224

MACRONUTRIENTS
g g
g g g

62.78 357
25

g
g

12
1.1

1.2 0.11

2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6 SKIP

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 0.11 1.1 0.11 14 1.4 1.3 0.13 2.4 0.24 400 40 75 7.5 15 1.5
700 15
70 1.5 100 1.8 31 470 0.8

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 18 310 4700 8

Potassium Zinc Sodium

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Nutrient

Kathleen Salas 5 ft. 5 inches 173.0 lbs. 20 years 28.8 Female Not Pregnant Sedentary No No

DRI 2224 kcal 62.78 g 247.0 - 357.0 g 48.0 - 85.0 g < 22 g * * * < 300 mg 12 g 1.1 g 25 g * 2.7 L * 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg

Energy
Kilocalories Protein Carbohydrate Fat, Total Daily requirement based on grams per kilogram of body weight No recommendation Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic

Carbohydrates
Dietary Fiber, Total Sugar, Total No recommendation

Other
Water Alcohol No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium DRI Adequate Intake

DRI Adequate Intake DRI Adequate Intake

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Macronutrient Ranges for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Carbs Protein Fats Alcohol

45%-65% 10%-35% 20%-35% 0%

Recommende d 1,001-1,446 32% kCal 222-778 kCal 10% 445-778 kCal 57% 0 kCal 0%

Yours 388 kCal 126 kCal 687 kCal 0 kCal

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Fat Breakdown for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Source of Fat * Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified

17% 8% 4% 1% 27%

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Intake vs. Goals for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Nutrient

DRI

Intake

Energy
Kilocalories Protein Carbohydrate Fat, Total 2224 kcal 62.78 g 247.0 - 357.0 g 48.0 - 85.0 g < 22 g * * * < 300 mg 12 g 1.1 g 25 g * 2.7 L * 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg 1,203.96 kcal 31.47 g 96.88 g 76.31 g 22.81 g 11.07 g 5.33 g 1.02 g 118.05 mg 4.63 g 0.63 g 7g 14.35 g 4.07 L 0g 0.25 mg 0.41 mg 3.45 mg 0.13 mg 0.44 g 121.92 g 29.41 mg 0.52 g 242.97 g 2,980.68 IU 2.3 mg 496.36 mg 5.87 mg 69.61 mg 517.26 mg 1.24 mg 2,185.43 mg 22% 38% 25% 10% 18% 30% 39% 3% 35% 128% 15% 50% 33% 22% 11% 15% 146% 151% 54% 50%

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol 104%

39% 39% 57% 28%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic

Carbohydrates
Dietary Fiber, Total Sugar, Total

Other
Water Alcohol

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

MyPlate Analysis for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Grains Vegetables Fruits Dairy Protein Foods

Goal* 8.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.5 oz. eq.

tips tips tips tips tips

Actual 3 oz. eq. 0.7 cup eq. 0 cup eq. 2.1 cup eq. 0.9 oz. eq. 672.3

% Goal 37.2% 23.2% 0% 69.4% 14.6% 185.7%

Empty Calories 362.0

Your results are based on a 2224 calorie pattern.

Make Half Your Grains Whole! Aim for at least 4.0 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 7.0 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.

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Intake Spreadsheet for Oct 19, 2012

Item Name Meal Water, Tap Breakfast CARL'S JR. Fries, Chili Lunch Cheese Sandwich, Grilled Cheese Dinner Water, Tap Snacks Total Item Name Protein(g) Water, Tap 0 CARL'S JR. Fries, Chili 28 Cheese Sandwich, Grilled Cheese 9.16 Water, Tap 0 Total 37.16 Item Name Mono Fat(g) Water, Tap 0 CARL'S JR. Fries, Chili 0 Cheese Sandwich, Grilled Cheese 5.66 Water, Tap 0 Total 5.66 Item Name Omega-6(g) Water, Tap 0 CARL'S JR. Fries, Chili 0 Cheese Sandwich, Grilled Cheese 2.65 Water, Tap 0 Total 2.65 Item Name Water(L) Water, Tap 2.84 CARL'S JR. Fries, Chili 0 Cheese Sandwich, Grilled Cheese 0.03 Water, Tap 3 Total 5.87 Item Name Niacin(mg) Water, Tap 0 CARL'S JR. Fries, Chili 0 Cheese Sandwich, Grilled Cheese 2.05 Water, Tap 0 Total 2.05 Item Name Vit C(mg) Water, Tap 0 CARL'S JR. Fries, Chili 6 Cheese Sandwich, Grilled Cheese 0 Water, Tap 0 Total 6 Item Name Alpha-T(mg)

Quantity 3 quart(s) 1 item(s) - 1 item is 1 carton 1 item(s) 3 liter(s)

Wt(g) 2844 349 83 3005.22 6,281.22 Fat(g) 0 56 15.77 0 71.77 Trans Fat(g) 0 1.5 0 0 1.5 Diet Fiber(g) 0 8 1.25 0 9.25 Thiamin(mg) 0 0 0.19 0 0.19 Vit B12(g) 0 0 0.19 0 0.19 Vit A (RAE)(g) 0 0 129.48 0 129.48 Iron(mg)

Kcal(kcal) 0 990 290.5 0 1,280.5 Sat Fat(g) 0 19 5.98 0 24.98 Chol(mg) 0 70 22.41 0 92.41 Sugar(g) 0 1 3.98 0 4.98 Ribo(mg) 0 0 0.29 0 0.29 Fol (DFE)(g) 0 0 58.1 0 58.1 Vit A (IU)(IU) 0 750 576.27 0 1,326.27 Magn(mg)

Carb(g) 0 89 27.85 0 116.85 Poly Fat(g) 0 0 3 0 3 Omega-3(g) 0 0 0.32 0 0.32 Alcohol(g) 0 0 0 0 0 Vit B6(mg) 0 0 0.05 0 0.05 Vit D (ug)(g) 0 0 0 0 0 Calcium(mg)

Water, Tap 0 CARL'S JR. Fries, Chili 0 Cheese Sandwich, Grilled Cheese 0.72 Water, Tap 0 Total 0.72 Item Name Potas(mg) Water, Tap 28.44 CARL'S JR. Fries, Chili 0 Cheese Sandwich, Grilled Cheese 128.65 Water, Tap 30.05 Total 187.14

85.32 250 234.89 90.16 660.37 Zinc(mg) 0 0 1.26 0 1.26

0 4.5 2.06 0 6.56 Sodium(mg) 85.32 1720 763.6 90.16 2,659.08

28.44 0 19.92 30.05 78.41

Intake Spreadsheet for Oct 20, 2012

Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name

Meal Breakfast Dinner Snacks Snacks

Quantity 1 slice(s) - 1/4 of 12 in. diameter 1 item(s) 5 ounce(s) 3 liter(s)

Wt(g) 70 228 141.75 3005.22 3,444.97 Fat(g) 5.98 46 50 0 101.98 Trans Fat(g) 0 1.5 0 0 1.5 Diet Fiber(g) 1.26 2 2.5 0 5.76 Thiamin(mg) 0.15 0 0.3 0 0.45 Vit B12(g) 0.17 0 0 0 0.17 Vit A (RAE)(g)

Kcal(kcal) 149.1 680 800 0 1,629.1 Sat Fat(g) 2.46 17 10 0 29.46 Chol(mg) 8.4 75 12.5 0 95.9 Sugar(g) 1.86 6 5 0 12.86 Ribo(mg) 0.17 0 0.3 0 0.46 Fol (DFE)(g) 44.8 0 0 0 44.8 Vit A (IU)(IU)

Protein(g) 6.33 26 10 0 42.33 Mono Fat(g) 2.37 0 0 0 2.37 Omega-6(g) 0.71 0 0 0 0.71 Water(L) 0.04 0 0 3 3.04 Niacin(mg) 1.42 0 4 0 5.42 Vit C(mg)

Carb(g) 17.67 41 75 0 133.67 Poly Fat(g) 0.79 0 0 0 0.79 Omega-3(g) 0.07 0 0 0 0.07 Alcohol(g) 0 0 0 0 0 Vit B6(mg) 0.07 0 0 0 0.07 Vit D (ug)(g)

Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total Item Name Pizza, Cheese with Vegetables, Thin Crust JACK IN THE BOX SOURDOUGH JACK CHEETOS Snacks, Crunchy Cheese Water, Tap Total

7.63 9 0 0 16.63 Alpha-T(mg) 0.52 0 0 0 0.52 Potas(mg) 147 390 0 30.05 567.05

0 0.92 0 0 0.92 Calcium(mg) 124.6 200 0 90.16 414.76 Zinc(mg) 0.71 0 0 0 0.71

23.8 0 0 0 23.8 Iron(mg) 1.39 4.5 1.8 0 7.69 Sodium(mg) 369.6 1200 1450 90.16 3,109.76

361.43 750 0 0 1,111.43 Magn(mg) 14 0 0 30.05 44.05

Intake Spreadsheet for Oct 21, 2012

Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap

Meal Breakfast Lunch Lunch Snacks

Quantity 0.5 cup(s) 2 cup(s) 0.5 cup(s) 3 liter(s)

Wt(g) 86 216 109.61 3005.22 3,416.84 Fat(g) 11.18 27.84 16.16 0 55.18 Trans Fat(g) 0 0 0.06 0 0.06 Diet Fiber(g) 0.6 3.24 2.15 0 6 Thiamin(mg) 0.04 0 0.06 0 0.1 Vit B12(g) 0.43 0.45 0.07 0 0.95 Vit A (RAE)(g) 139.32 436.32 0 0

Kcal(kcal) 190.92 336.96 174.41 0 702.29 Sat Fat(g) 6.43 5.14 2.43 0 14 Chol(mg) 78.26 79.92 7.65 0 165.83 Sugar(g) 18.2 2.74 4.26 0 25.2 Ribo(mg) 0.16 0.29 0.05 0 0.49 Fol (DFE)(g) 7.74 222.48 32.65 0 262.87 Vit A (IU)(IU) 506.54 3783.48 2214.32 0

Protein(g) 3.53 10.11 1.27 0 14.91 Mono Fat(g) 3 18.19 4 0 25.19 Omega-6(g) 0.24 2.67 7.62 0 10.53 Water(L) 0.05 0.16 0.08 3 3.3 Niacin(mg) 0.08 2.5 0.3 0 2.88 Vit C(mg) 0.69 37.8 27.11 0

Carb(g) 19.09 13.46 7.56 0 40.1 Poly Fat(g) 0.39 3.25 8.57 0 12.21 Omega-3(g) 0.15 0.38 0.95 0 1.49 Alcohol(g) 0 0 0 0 0 Vit B6(mg) 0.04 0 0.23 0 0.27 Vit D (ug)(g) 0.6 0 0.04 0

Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total Item Name Ice Cream, French Vanilla, Soft Serve Salad, Caesar, with Dressing Coleslaw, Creamy Water, Tap Total

Vit C(mg) 0.69 37.8 65.59 Alpha-T(mg) 0.52 3.87 1.25 0 5.64 Potas(mg) 152.22 444.96 170.37 30.05 797.6

Vit D (ug)(g) 0.6 0 0.64 Calcium(mg) 112.66 174.96 36.19 90.16 413.96 Zinc(mg) 0.45 1.08 0.21 0 1.74

Vit A (RAE)(g) 139.32 436.32 575.64 Iron(mg) 0.18 2.68 0.49 0 3.35 Sodium(mg) 52.46 509.76 135.08 90.16 787.45

Vit A (IU)(IU) 506.54 3783.48 6,504.34 Magn(mg) 10.32 34.56 11.42 30.05 86.36

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Energy Balance for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Date Oct 19, 2012 Oct 20, 2012 Oct 21, 2012 Total:

kCal Consumed 1281 1629 702 3612

kCal Burned 2071 2071 2071 6213 kCal

Net kCal -790 -442 -1369 -2601

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

2224 1204 2071 -867

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2224 2400

4.07
1203.96

151

Kcals

54

MACRONUTRIENTS
g g
g 62.78 357 50 0 0 12 1.1 n/a n/a n/a n/a n/a n/a n/a 4.63 0.63 39 57 31.47 96.88 7 28 50

g g g
g

EFA: n-6 EFA: n-3

VITAMINS
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
(RAE)

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg

1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 0

n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2500 n/a 350 n/a n/a

0.25 0.41 3.45 0.13 0.44 121.92 29.41 0.52 242.97 2.3 496.36 5.87 69.61 517.26 1.24

22 38 25 10 18 30 27 3 35 15 50 33 22 11 15

MINERALS

Potassium Zinc Sodium

 SUMMARY: MY NUTRITION PROFILE Throughout this nutritional journey, Ive learned a lot. Being a college student I had very poor nutrition. Rarely would I eat more than one meal a day, very active swimmer, I was a vegetarian and anemic along with a thyroid problem. To say the least, nutrition is vital to my health issues. When I did my three day WB1, I logged what I ate for three days and the results were horrific. Everything on the list was deficient with the exception of water. I was more than half under the daily caloric intake; Macronutrients, Vitamins, and Minerals were all deficient. But then I had the chance to do another WB, WB3 and was able to see what I should be eating to overcome my excesses. But being low on nutrients is very dangerous on health. Nutrients provide you with energy, keep your organs functioning properly and help you maintain a strong immune system. Vitamin C has significant interactions with several key minerals in the body - it enhances iron uptake and is required for regeneration of vitamin E. Vitamin A is a fat-soluable vitamin and the transport and utilization of vitamin A is dependent upon several vitamin A binding proteins. Adequate intake of dietary fat and zinc is necessary for the absorption and utilization of vitamin A. Magnesium is required for calcium uptake and maintaining balance in the body's metabolism. Magnesium also has an important relationship with potassium, and helps regulate the movement of potassium in and out of our cells. Potassium works in the body through a mechanism known as the "sodium-potassium" pump - sodium and potassium work together to initiate muscle contraction and nerve transmission, and to maintain the bodys normal distribution of fluid. These two minerals are dependent on each other to maintain balance in the body. Potassium is known to decrease the excretion of calcium, so adequate intake of potassium is as important as adequate intake of Vitamin D and calcium for bones. Vitamin D plays a major role in maintaining normal blood levels of calcium and impacts the absorption and storage of calcium. Vitamin D also stimulates the absorption of phosphorous. Vitamin D is regulates the production of certain calcium-binding proteins that function in the bones and kidneys. Because these binding proteins are dependent on vitamin K, there is an interrelationship between vitamin D and vitamin K. Vitamin D deficiency may also result in iron deficiency. Three foods that I will introduce and make sure to keep in my diet are Oranges, for the Vitamin C, B6, A, Potassium, and Calcium, Almonds for, Vitamin E, riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates, and Broccoli for vitamin-K, iron, magnesium, zinc, and omega-3 fatty acids.

kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Nutrient

Kathleen Salas 5 ft. 5 inches 173.0 lbs. 20 years 28.8 Female Not Pregnant Sedentary No No

DRI 2224 kcal 62.78 g 247.0 - 357.0 g 48.0 - 85.0 g < 22 g * * * < 300 mg 12 g 1.1 g 25 g * 2.7 L * 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg

Energy
Kilocalories Protein Carbohydrate Fat, Total Daily requirement based on grams per kilogram of body weight No recommendation Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic

Carbohydrates
Dietary Fiber, Total Sugar, Total No recommendation

Other
Water Alcohol No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium DRI Adequate Intake

DRI Adequate Intake DRI Adequate Intake

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Carbs Protein Fats Alcohol

45%-65% 10%-35% 20%-35% 0%

Recommende d 1,001-1,446 52% kCal 222-778 kCal 24% 445-778 kCal 26% 0 kCal 0%

Yours 1,010 kCal 459 kCal 509 kCal 0 kCal

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Source of Fat * Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified

7% 9% 4% 0% 6%

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Nutrient

DRI

Intake

Energy
Kilocalories Protein Carbohydrate Fat, Total 2224 kcal 62.78 g 247.0 - 357.0 g 48.0 - 85.0 g < 22 g * * * < 300 mg 12 g 1.1 g 25 g * 2.7 L * 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg 1,927.72 kcal 114.71 g 252.62 g 56.59 g 15.28 g 18.45 g 9.24 g 0.39 g 143.41 mg 8.41 g 0.69 g 32.99 g 100.15 g 1.7 L 0g 1.63 mg 2.19 mg 24.58 mg 2.39 mg 3.63 g 742.39 g 226.13 mg 2.73 g 1,277 g 21,415.94 IU 9.43 mg 1,663.26 mg 20.21 mg 390.55 mg 3,717.07 mg 11.06 mg 3,136.1 mg 148% 199% 176% 184% 151% 186% 302% 18% 182% 918% 63% 166% 112% 126% 79% 138% 209% 63% 87% 183%

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol 69%

48% 70% 63% 132%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic

Carbohydrates
Dietary Fiber, Total Sugar, Total

Other
Water Alcohol

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Grains Vegetables Fruits Dairy Protein Foods

Goal* 8.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.5 oz. eq.

tips tips tips tips tips

Actual 2.5 oz. eq. 1.2 cup eq. 1.7 cup eq. 0.3 cup eq. 1.8 oz. eq. 80.7

% Goal 31.4% 39% 83.3% 10.7% 28.4% 22.3%

Empty Calories 362.0

Your results are based on a 2224 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 4.0 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 7.0 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.

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Intake Spreadsheet for Nov 02, 2012

Item Name Meal smoothie Breakfast DINO'S GYROS Breakfast Hummus. Pepper, Red, Roasted Crackers, Wheat Breakfast pizza Lunch super food 4 Lunch Water, Tap Lunch pasta Dinner Water, Tap Dinner Salad, Green Dinner Salad Dressing, Italian Dinner Water, Tap Snacks Almonds, Dry Roasted, Snacks without Salt Added STARBUCKS Tall, Non Snacks Fat, Vanilla Latte POWERBAR PRIA Snacks Chocolate Peanut Crunch Total Item Name Protein(g) smoothie 17.73 DINO'S GYROS 3 Hummus. Pepper, Red, Roasted Crackers, Wheat 1.34 pizza 18.89 super food 4 0.63 Water, Tap 0 pasta 59.64 Water, Tap 0 Salad, Green 3.45 Salad Dressing, Italian 0.11 Water, Tap 0 Almonds, Dry Roasted, 5.97 without Salt Added STARBUCKS Tall, Non 9 Fat, Vanilla Latte POWERBAR PRIA 5 Chocolate Peanut Crunch Total 124.77 Item Name smoothie DINO'S GYROS Hummus. Pepper, Red, Roasted Crackers, Wheat pizza super food 4 Water, Tap pasta Water, Tap Salad, Green Salad Dressing, Italian Mono Fat(g) 0.28 0

Quantity 16 ounce(s) 3 tablespoon(s)

Wt(g) 453.59 45

Kcal(kcal) 289.1 90

5 item(s) 15 5.87 ounce(s) 166.29 0.11 ounce(s) 3 8 fluid ounce(s) 237 16 ounce(s) 453.6 8 fluid ounce(s) 237 2 cup(s) 276 2 tablespoon(s) 29.4 8 fluid ounce(s) 237 1 ounce(s) - oz (22 whole 28.35 kernels) 12 fluid ounce(s) 354.48 1 item(s) - 1 item is 1 bar 28 2,563.71 Carb(g) 51.43 10.5 Fat(g) 3.07 5.25

68.4 245.04 17.85 0 806.41 0 44.16 85.55 0 168.68 150 110 2,075.2 Sat Fat(g) 0.68 0

10.1 18.46 0.64 0 65.17 0 8.89 3.07 0 6.01 28 16 218.27 Poly Fat(g) 0.44 0

2.6 10.98 1.56 0 34.24 0 0.19 8.34 0 14.76 0 3.5 84.5 Trans Fat(g) 0.01 0

0.41 6.42 0.12 0 17.2 0 0.03 1.32 0 1.14 0 2 29.31 Chol(mg) 21.47 0

0.64 3.01 0.97 0 8.62 0 0.01 1.86

1.38 0.73 0.39 0 3.66 0 0.09 3.8

0.04 0 0 0 0 0 0 0

0 39.72 0 0 163.07 0 0 0

Item Name Mono Fat(g) smoothie 0.28 DINO'S GYROS 0 Hummus. Pepper, Red, Roasted Water, Tap 0 Almonds, Dry Roasted, 9.18 without Salt Added STARBUCKS Tall, Non 0 Fat, Vanilla Latte POWERBAR PRIA 0 Chocolate Peanut Crunch Total 24.58 Item Name Omega-6(g) smoothie 0.38 DINO'S GYROS 0 Hummus. Pepper, Red, Roasted Crackers, Wheat 1.21 pizza 0.62 super food 4 0.39 Water, Tap 0 pasta 3.27 Water, Tap 0 Salad, Green 0 Salad Dressing, Italian 3.39 Water, Tap 0 Almonds, Dry Roasted, 3.68 without Salt Added STARBUCKS Tall, Non 0 Fat, Vanilla Latte POWERBAR PRIA 0 Chocolate Peanut Crunch Total 12.94 Item Name Water(L) smoothie 0.27 DINO'S GYROS 0 Hummus. Pepper, Red, Roasted Crackers, Wheat 0 pizza 0.12 super food 4 0 Water, Tap 0.24 pasta 0.25 Water, Tap 0.24 Salad, Green 0.26 Salad Dressing, Italian 0.02 Water, Tap 0.24 Almonds, Dry Roasted, 0 without Salt Added STARBUCKS Tall, Non 0 Fat, Vanilla Latte POWERBAR PRIA 0 Chocolate Peanut Crunch Total 1.62 Item Name smoothie DINO'S GYROS Hummus. Pepper, Red, Roasted Crackers, Wheat pizza super food 4 Niacin(mg) 0.97 0

Poly Fat(g) 0.44 0

Trans Fat(g) 0.01 0

Chol(mg) 21.47 0

0 3.68 0 0 14.19 Omega-3(g) 0.06 0

0 0 0 0 0.06 Diet Fiber(g) 7.42 3

0 0 5 0 229.26 Sugar(g) 33.32 1.5

0.17 0.11 0 0 0.28 0 0 0.42 0 0 0 0 1.04 Alcohol(g) 0 0

0.56 2.54 0.33 0 9.9 0 5.96 0 0 3.09 0 1 33.79 Thiamin(mg) 0.24 0

2.07 2.35 0.15 0 14.09 0 3.98 2.45 0 1.4 27 10 98.31 Ribo(mg) 0.43 0

0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.24 0

0.09 0.21 0 0 0.14 0 0.08 0 0 0.02 0 0.45 1.24 Vit B12(g) 0.8 0

0.04 0.36 0.03 0 0.63 0 0.14 0.01 0 0.27 0 0.51 2.42 Fol (DFE)(g) 96.15 0

0.74 1.53 0.11

0.02 0.19 0

0.03 0.51 0

28.05 104.19 1.59

Item Name Niacin(mg) smoothie 0.97 DINO'S GYROS 0 Hummus. Pepper, Red, Roasted Water, Tap 0 pasta 8.76 Water, Tap 0 Salad, Green 1.52 Salad Dressing, Italian 0 Water, Tap 0 Almonds, Dry Roasted, 1.01 without Salt Added STARBUCKS Tall, Non 0 Fat, Vanilla Latte POWERBAR PRIA 6 Chocolate Peanut Crunch Total 20.63 Item Name Vit C(mg) smoothie 66.59 DINO'S GYROS 9 Hummus. Pepper, Red, Roasted Crackers, Wheat 0 pizza 71.08 super food 4 0 Water, Tap 0 pasta 31.33 Water, Tap 0 Salad, Green 64.03 Salad Dressing, Italian 0 Water, Tap 0 Almonds, Dry Roasted, 0 without Salt Added STARBUCKS Tall, Non 0 Fat, Vanilla Latte POWERBAR PRIA 36 Chocolate Peanut Crunch Total 278.04 Item Name Alpha-T(mg) smoothie 1.63 DINO'S GYROS 0 Hummus. Pepper, Red, Roasted Crackers, Wheat 0.17 pizza 0.81 super food 4 0.71 Water, Tap 0 pasta 3.42 Water, Tap 0 Salad, Green 0 Salad Dressing, Italian 1.47 Water, Tap 0 Almonds, Dry Roasted, 6.75 without Salt Added STARBUCKS Tall, Non 0 Fat, Vanilla Latte POWERBAR PRIA 0 Chocolate Peanut Crunch Total 14.96 Item Name smoothie Potas(mg) 835.19

Vit B6(mg) 0.24 0

Vit B12(g) 0.8 0

Fol (DFE)(g) 96.15 0

0 0.71 0 0.22 0.02 0 0.04 0 0.6 2.04 Vit D (ug)(g) 0 0

0 1.57 0 0 0 0 0 0 3.6 6.52 Vit A (RAE)(g) 3.21 0

0 40.48 0 102.12 0 0 15.03 0 0 387.61 Vit A (IU)(IU) 17.79 0

0 0.19 0 0 0.23 0 0 0 0 0 0 0 0.41 Calcium(mg) 326.15 30

0 103.52 0 0 241.47 0 157.32 0.59 0 0 0 0 506.11 Iron(mg) 2.04 1.08

0 796.29 0.03 0 1911.82 0 3135.36 10.58 0 0.28 500 750 7,122.16 Magn(mg) 60.45 0

12.15 525.25 8.01 7.11 969.82 7.11 35.88 2.06 7.11 75.69 350 300 2,656.35 Zinc(mg) 2.5

0.7 1.4 0.11 0 12.73 0 1.74 0.19 0 1.09 0 3.6 24.67 Sodium(mg) 124.56

6.9 34.51 8.43 2.37 83.86 2.37 30.36 0.88 2.37 79.66 0 60 372.16

DINO'S GYROS 0 Hummus. Pepper, Red, Roasted Crackers, Wheat 31.05 pizza 322.23 super food 4 21.36 Water, Tap 2.37 pasta 760.89 Water, Tap 2.37 Salad, Green 474.72 Salad Dressing, Italian 14.11 Water, Tap 2.37 Almonds, Dry Roasted, 201.85 without Salt Added STARBUCKS Tall, Non 0 Fat, Vanilla Latte POWERBAR PRIA 0 Chocolate Peanut Crunch Total 2,668.51

210

0.26 2.16 0.1 0 6.14 0 0.58 0.04 0 0.94 0 2.25 14.96

137.7 436.64 0.09 7.11 2075.87 7.11 71.76 299.29 7.11 0.85 115 85 3,578.09

Intake Spreadsheet for Nov 03, 2012

Item Name Meal Granola Bar, Fruit Filled, Breakfast Non Fat Milk, Dry, Instant, Non Breakfast Fat, with Added Vitamin A Cantaloupe Breakfast Strawberries Breakfast greek pita sandwich Lunch Nectarine Lunch Water, Tap Lunch Water, Tap Dinner oven-fried chicken Dinner apricot sauce Dinner Spinach, Chopped, Dinner Boiled, Drained Water, Tap Snacks Cashews, Oil Roasted Snacks Carrots Apple, Medium Snacks Snacks

Quantity 2 ounce(s) 1 cup(s) - Makes 1 cup reconstituted 1 cup(s) - cubes 1 cup(s) - Whole 12 ounce(s) 1 cup(s) - Slices 8 fluid ounce(s) 8 fluid ounce(s) 12 ounce(s) 1 ounce(s) 0.5 cup(s) 8 fluid ounce(s) 0.5 cup(s) - whole or halves and pieces 1 cup(s) - Strips or slices 1 item(s) - 1 item is 1 medium apple (3 in. diameter)

Wt(g) 56.7 68

Kcal(kcal) 193.91 243.44

160 144 340.19 138 237 237 340.17 28.35 90 237 64.5 122 182

54.4 46.08 584.09 60.72 0 0 464.72 41.29 20.7 0 374.1 50.02 94.64

Total Item Name Protein(g) Granola Bar, Fruit Filled, 3.35 Non Fat Milk, Dry, Instant, Non 23.87 Fat, with Added Vitamin A Cantaloupe 1.34 Strawberries 0.96 greek pita sandwich 40.73 Nectarine 1.46 Water, Tap 0 Water, Tap 0 oven-fried chicken 56.59 apricot sauce 0.79 Spinach, Chopped, 2.67 Boiled, Drained Water, Tap 0 Cashews, Oil Roasted 10.86 Carrots 1.13 Apple, Medium 0.47 Total 144.24 Item Name Mono Fat(g) Granola Bar, Fruit Filled, 0.14 Non Fat Milk, Dry, Instant, Non 0.13 Fat, with Added Vitamin A Cantaloupe 0 Strawberries 0.06 greek pita sandwich 0.15 Nectarine 0.12 Water, Tap 0 Water, Tap 0 oven-fried chicken 5.35 apricot sauce 0 Spinach, Chopped, 0.01 Carb(g) 44 35.49

2,444.92 Fat(g) 0.51 0.49

2,228.11 Sat Fat(g) 0.11 0.32

13.06 11.06 85.51 14.56 0 0 17.92 10.25 3.38 0 19.27 11.69 25.13 291.3 Poly Fat(g) 0.2 0.02

0.3 0.43 9.33 0.44 0 0 17.32 0.04 0.23 0 30.81 0.29 0.31 60.52 Trans Fat(g) 0 0

0.08 0.02 1.32 0.03 0 0 5.21 0 0.04 0 5.47 0.05 0.05 12.71 Chol(mg) 0 12.24

0.13 0.22 0.85 0.16 0 0 2.96 0 0.1

0 0 0 0 0 0 1.11 0 0

0 0 0 0 0 0 167.27 0 0

Item Name Mono Fat(g) Granola Bar, Fruit Filled, 0.14 Non Fat Milk, Dry, Instant, Non 0.13 Fat, with Added Vitamin A Boiled, Drained Water, Tap 0 Cashews, Oil Roasted 16.72 Carrots 0.02 Apple, Medium 0.01 Total 22.7 Item Name Omega-6(g) Granola Bar, Fruit Filled, 0.19 Non Fat Milk, Dry, Instant, Non 0.01 Fat, with Added Vitamin A Cantaloupe 0.06 Strawberries 0.13 greek pita sandwich 0.7 Nectarine 0.15 Water, Tap 0 Water, Tap 0 oven-fried chicken 2.56 apricot sauce 0 Spinach, Chopped, 0.02 Boiled, Drained Water, Tap 0 Cashews, Oil Roasted 5.47 Carrots 0.14 Apple, Medium 0.08 Total 9.51 Item Name Water(L) Granola Bar, Fruit Filled, 0.01 Non Fat Milk, Dry, Instant, Non 0 Fat, with Added Vitamin A Cantaloupe 0.14 Strawberries 0.13 greek pita sandwich 0.14 Nectarine 0.12 Water, Tap 0.24 Water, Tap 0.24 oven-fried chicken 0.24 apricot sauce 0.01 Spinach, Chopped, 0.08 Boiled, Drained Water, Tap 0.24 Cashews, Oil Roasted 0 Carrots 0.11 Apple, Medium 0.16 Total 1.86 Item Name Niacin(mg) Granola Bar, Fruit Filled, 0.23 Non Fat Milk, Dry, Instant, Non 0.61 Fat, with Added Vitamin A Cantaloupe 1.17 Strawberries 0.56 greek pita sandwich 6.26

Poly Fat(g) 0.2 0.02

Trans Fat(g) 0 0

Chol(mg) 0 12.24

0 5.51 0.14 0.09 10.38 Omega-3(g) 0.01 0.01

0 0 0 0 1.11 Diet Fiber(g) 4.2 0

0 0 0 0 179.51 Sugar(g) 31.38 35.49

0.07 0.09 0.14 0 0 0 0.18 0 0.08 0 0.04 0 0.02 0.66 Alcohol(g) 0 0

1.44 2.88 9.22 2.35 0 0 2.13 0.15 2.16 0 2.13 3.42 4.37 34.43 Thiamin(mg) 0.02 0.28

12.58 7.04 3.94 10.89 0 0 4 6.37 0.39 0 3.23 5.78 18.91 139.98 Ribo(mg) 0.04 1.19

0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.9 0.23

0.07 0.03 0.84 0.05 0 0 0.03 0.01 0.09 0 0.23 0.08 0.03 1.76 Vit B12(g) 0.1 2.71

0.03 0.03 0.49 0.04 0 0 0.38 0.02 0.21 0 0.14 0.07 0.05 2.69 Fol (DFE)(g) 295.97 34

0.12 0.07 0.12

0 0 0

33.6 34.56 348.58

Item Name Niacin(mg) Granola Bar, Fruit Filled, 0.23 Non Fat Milk, Dry, Instant, Non 0.61 Fat, with Added Vitamin A Nectarine 1.55 Water, Tap 0 Water, Tap 0 oven-fried chicken 25.15 apricot sauce 0.45 Spinach, Chopped, 0.44 Boiled, Drained Water, Tap 0 Cashews, Oil Roasted 1.12 Carrots 1.2 Apple, Medium 0.17 Total 38.9 Item Name Vit C(mg) Granola Bar, Fruit Filled, 0.96 Non Fat Milk, Dry, Instant, Non 3.81 Fat, with Added Vitamin A Cantaloupe 58.72 Strawberries 84.67 greek pita sandwich 16.86 Nectarine 7.45 Water, Tap 0 Water, Tap 0 oven-fried chicken 4.09 apricot sauce 1.25 Spinach, Chopped, 8.82 Boiled, Drained Water, Tap 0 Cashews, Oil Roasted 0.19 Carrots 7.2 Apple, Medium 8.37 Total 202.4 Item Name Alpha-T(mg) Granola Bar, Fruit Filled, 0.15 Non Fat Milk, Dry, Instant, Non 0.01 Fat, with Added Vitamin A Cantaloupe 0.08 Strawberries 0.42 greek pita sandwich 0.52 Nectarine 1.06 Water, Tap 0 Water, Tap 0 oven-fried chicken 1.62 apricot sauce 0.02 Spinach, Chopped, 1.87 Boiled, Drained Water, Tap 0 Cashews, Oil Roasted 0.59 Carrots 0.81 Apple, Medium 0.33 Total 7.47 Item Name Potas(mg) Granola Bar, Fruit Filled, 124.74 Non Fat

Vit B6(mg) 0.9 0.23

Vit B12(g) 0.1 2.71

Fol (DFE)(g) 295.97 34

0.03 0 0 1.85 0.03 0.22 0 0.21 0.17 0.08 4.01 Vit D (ug)(g) 0 7.48

0 0 0 0.75 0 0 0 0 0 0 3.56 Vit A (RAE)(g) 14.18 482.12

6.9 0 0 16.21 2.27 131.4 0 16.12 23.18 5.46 948.26 Vit A (IU)(IU) 278.4 1608.2

0 0 0 0 0 0 0.28 0 0 0 0 0 0 7.76 Calcium(mg) 1.7 837.08

270.4 1.44 438.44 23.46 0 0 137.11 1.98 471.6 0 0 1018.7 5.46 2,864.89 Iron(mg) 2.27 0.21

5411.2 17.28 8758.83 458.16 0 0 1085.11 29.02 9432.9 0 0 20381.3 98.28 47,558.67 Magn(mg) 28.35 79.56

14.4 23.04 271.96 8.28 7.11 7.11 165.97 5.09 122.4 7.11 27.74 40.26 10.92 1,550.17 Zinc(mg) 0.81

0.34 0.59 7.42 0.39 0 0 2.13 0.34 3.21 0 3.9 0.37 0.22 21.38 Sodium(mg) 13.61

19.2 18.72 47.46 12.42 2.37 2.37 75.45 5.08 78.3 2.37 176.09 14.64 9.1 571.47

Milk, Dry, Instant, Non Fat, with Added Vitamin A Cantaloupe Strawberries greek pita sandwich Nectarine Water, Tap Water, Tap oven-fried chicken apricot sauce Spinach, Chopped, Boiled, Drained Water, Tap Cashews, Oil Roasted Carrots Apple, Medium Total

1159.4

373.32

427.2 220.32 701.98 277.38 2.37 2.37 1029.35 34.79 419.4 2.37 407.64 390.4 194.74 5,394.44

0.29 0.2 1.31 0.23 0 0 1.91 0.06 0.68 0 3.45 0.29 0.07 12.31

25.6 1.44 1338.01 0 7.11 7.11 774.36 469.2 63 7.11 8.39 84.18 1.82 3,174.25

Intake Spreadsheet for Nov 04, 2012

Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total

Meal Breakfast Lunch Lunch Dinner Dinner Dinner Snacks Snacks

Quantity 16 ounce(s) 1 serving(s) 8 fluid ounce(s) 2 ounce(s) 12 ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 1 item(s) - 2 5/8 in. diameter, sphere

Wt(g) 453.59 627.46 237 56.7 340.19 237 237 131 2,319.95

Kcal(kcal) 289.1 479.29 0 65.82 584.09 0 0 61.57 1,479.86 Sat Fat(g) 0.68 1.77 0 0.02 1.32 0 0 0.02 3.81 Chol(mg) 21.47 0 0 0 0 0 0 0 21.47 Sugar(g) 33.32 12.22 0 0.44 3.94 0 0 12.25 62.17 Ribo(mg) 0.43 0.47 0 0.02 0.49 0 0 0.05 1.46

Protein(g) 17.73 14.57 0 0.86 40.73 0 0 1.23 75.13 Mono Fat(g) 0.28 7.6 0 0 0.15 0 0 0.03 8.06 Omega-6(g) 0.38 1.63 0 0.04 0.7 0 0 0.02 2.78 Water(L) 0.27 0.35 0.24 0.04 0.14 0.24 0.24 0.11 1.62

Carb(g) 51.43 80.41 0 15.55 85.51 0 0 15.39 248.3 Poly Fat(g) 0.44 1.79 0 0.04 0.85 0 0 0.03 3.16 Omega-3(g) 0.06 0.16 0 0.01 0.14 0 0 0.01 0.38 Alcohol(g) 0 0 0 0 0 0 0 0 0

Fat(g) 3.07 12.11 0 0.1 9.33 0 0 0.16 24.77 Trans Fat(g) 0.01 0 0 0 0 0 0 0 0.01 Diet Fiber(g) 7.42 8.71 0 2.27 9.22 0 0 3.14 30.75 Thiamin(mg) 0.24 0.65 0 0.06 0.84 0 0 0.11 1.91

Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total Item Name smoothie Pasta, Fettuccine with Eggplant and Zucchini Water, Tap yam fries greek pita sandwich Water, Tap Water, Tap Orange Total

Niacin(mg) 0.97 6.31 0 0.31 6.26 0 0 0.37 14.22 Vit C(mg) 66.59 34.69 0 10.11 16.86 0 0 69.69 197.95 Alpha-T(mg) 1.63 3.27 0 0.2 0.52 0 0 0.24 5.85 Potas(mg) 835.19 855.74 2.37 451.13 701.98 2.37 2.37 237.11 3,088.25

Vit B6(mg) 0.24 0.52 0 0.16 0.12 0 0 0.08 1.12 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 Calcium(mg) 326.15 101.48 7.11 9.95 271.96 7.11 7.11 52.4 783.28 Zinc(mg) 2.5 1.89 0 0.13 1.31 0 0 0.09 5.92

Vit B12(g) 0.8 0 0 0 0 0 0 0 0.8 Vit A (RAE)(g) 3.21 0 0 3.92 438.44 0 0 14.41 459.99 Iron(mg) 2.04 4.69 0 0.3 7.42 0 0 0.13 14.58 Sodium(mg) 124.56 1167.02 7.11 5.03 1338.01 7.11 7.11 0 2,655.96

Fol (DFE)(g) 96.15 393.8 0 13.49 348.58 0 0 39.3 891.32 Vit A (IU)(IU) 17.79 418.13 0 77.49 8758.83 0 0 294.75 9,566.98 Magn(mg) 60.45 88.08 2.37 11.82 47.46 2.37 2.37 13.1 228.01

Dec 10, 2012 kathleen salas, afia4life@yahoo.com Profile: Kathleen Salas, 3 Day Average

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Date Nov 02, 2012 Nov 03, 2012 Nov 04, 2012 Total:

kCal Consumed 2075 2228 1480 5783

kCal Burned 2071 2071 2071 6213 kCal

Net kCal 4 157 -591 -430

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

2224 1928 2071 -143

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) A B
Deficient <70% Excess >120%

WB4

3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive

NUTRIENT

Unit

Intake C

WB1 vs WB4 Intake vs. Goal Intake (%) E=(A-C) F=(B-D)

Overcame deficiency Overcame excess

RDA/AI

UL

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2224 62.78 357 50 0 0 12 1.1

0 2400 n/a n/a n/a n/a n/a n/a n/a

4.07 1203.96 31.47 96.88 7 0 0 4.63 0.63

151 54 50 0 28 0 0 39 57

1.7 1921.77 114.5 252.41 32.88

63 86 182 132

2.37 -717.81 -83.03 -155.53 -25.88 0 0

88 -32 -132 0 -104 0 0 -30 -6

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

8.28 0.63

69 63

-3.65 0 -1.38 -1.77 -21.1 -2.26 -3.19 -619.94 -196.72 -2.21 -1034.03 -6.89 -1164.23 -14.3 -318.13 129.52 -3708.71 0

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2500 n/a 350 n/a n/a 0 0.25 0.41 3.45 0.13 0.44 121.92 29.41 0.52 242.97 2.3 496.36 5.87 69.61 517.26 1.24 0 22 38 25 10 18 30 27 3 35 15 50 33 22 11 15 0 1.63 2.18 24.55 2.39 3.63 741.86 226.13 2.73 1277 9.19 1660.59 20.17 387.74 387.74 3709.95 148 196 175 184 151 185 302 18 182 61 166 112 125 79 138 -126 -158 -150 -174 -133 -155 -275 -15 -147 -46 -116 -79 -103 -68 -123 0

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

 SUMMARY: PERFECT PLAN ANALYSIS The meal plan I came up with for overcoming my deficiency was difficult to create at first but then I thought to myself, think smarter not harder and I went through about five different diet books that were around my house and began to look at meals that would target certain areas and increase the nutrients, with food that I would actually eat. The nutrients that were affected by my perfect plan analysis were: Proteins, Carbs, fiber, fats, omega-6, omega-3, thiamin, riboflavin, niacin, B6, B12, folate, vitamin C, vitamin D, Vitamin A, vitamin E, calcium, iron, magnesium, potassium, and zinc. I overcame each of these with my food choice, especially by adding my super foods. The dietary changes I made from this WB to the last were a HUGE difference. I ate three times a day, ate foods that had more nutrients than calories. In WB one I ate usually once a day and the one time I ate it was usually dinner; I ate a lot of fast food, junk food, and foods that held little to no nutritional value. The only thing I seemed to have excesses of was water, which was mostly because I am on the swim team so for me staying hydrated was number one above nutrition. The foods I was eating were high in sodium, my intake of sodium was 2,1285.43 mg and the DRI is 1,500. Considering I didnt eat that many meals and didnt meet my kcal intake by more than half that is a lot of a sodium to intake. So to reduce my sodium, I ate healthier foods that only contained natural sodium. Three other minerals are Calcium with a recommended level of 1,000mg-2,500mg, Iron with a recommended level of 18mg-45mg, and Zinc with a recommended level of 8mg-40mg. the three foods I chose to help with the intake levels was spinach, broccoli, and carrots. The DASH diet is the Dietary Approaches to Stop Hypertension, a flexible and balanced eating plan created and authored by Marla Heller, MS, RD. The DASH eating plan also is lower in sodium (salt) than the typical American diet. The goal of this research was to study the effects of diet on high blood pressure. The results showed that the DASH eating plan lowers blood pressure. The plan is low in saturated fat, cholesterol, and total fat, focuses on fruits, vegetables, and fat-free or low-fat dairy products, is rich in whole grains, fish, poultry, beans, seeds, and nuts, contains fewer sweets, added sugars and sugary beverages, and red meats than the typical American diet.

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

List Super Food Hummus Broccoli

Cashews Pomogranate Spinach Almonds Carrots Eggplant

Yam

Orange

Portion Size
QUANTITY

2 tbl

1 cup

1 oz

1 item

0.5 cup 0.25 cup

1 cup

1 cup

2 oz

1 item

NUTRIENT Unit

Good Excellent
0.27 0.54

Water Kcals

0 90

0.16

0.22 234.06 4.71 52.73 11.28 3.3 0.34 0.22 0 0.19 0.15 0.83 0.21 0 28.76 0

0.08

0.11

0.08

0.04

0.11

Skip
6.278 35.7 2.5 0 0 0

61.88 374.1 5.13 10.86 12.08 19.27 4.73 0 0.07 0.03 0.04 0 0 0 0 0 0.13 0.21 1.16 0.32 0 4.2 5.47 5.47 0.04 0.67 30.81

20.7 168.68 50.02 19.68 65.82 61.57 2.67 3.38 2.16 0.04 0.02 0.08 0.09 0.21 0.44 0.22 0 8.82 0 5.97 3.09 1.14 3.68 0 0.02 0.27 1.01 0.04 0 0 0 1.13 3.42 0.29 0.05 0.14 0 0.08 0.07 1.2 0.17 0 7.2 0 0.83 2.79 0.16 0.03 0.05 0.01 0.03 0.03 0.53 0.07 0 0.86 2.27 0.1 0.02 0.04 0.01 0.06 0.02 0.31 0.16 0 1.23 3.14 0.16 0.02 0.02 0.01 0.11 0.05 0.37 0.08 0 39.3 0

MACRONUTRIENTS PROTEIN g CHO g Fiber g LIPIDS

Saturated
3 10.5 3

6.01 11.69

4.67 15.55 15.39

Skip Skip
1.2 0.11 2.4 0.22

5.25
0 0

0.23 14.76

EFA: n-6 EFA: n-3

Thiamin

g
g

VITAMINS mg Riboflavin mg mg Niacin mg B6 mcg B12 mcg Folate Vitamin C mg Vitamin D mcg
Vitamin A
(RAE)

0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 100 1.8 31 470 0.8

0.22 0.22 2.8 0.26 0.48 80 15 3 140 200 3.6 62 940 1.6 30

0.23 0.14 1.12 0.21 0 0.19 0 0

0 114.66 16.12 9 162.34 0 0

107.16 131.4

15.3 23.18 18.04 13.49 0 0.82 7.38 0.2 0

1.8 10.11 69.69

mcg mg mg mg mg mg

0 56.42

0 471.6

0 1018.7

3.92 14.41 9.95 0.3 52.4 0.13 13.1 0.09 0

MINERALS
Calcium Iron
Magnesium

85.54 27.74 1.33 3.9 38.22 176.09 575.12 407.64 0.75 60.06 3.45 8.39

28.2 122.4 75.69 40.26 0.85 33.84 0.99 8.46 3.21 1.09 0.37

1.08 0 0 0 210

78.3 79.66 14.64 11.48 11.82 0.68 63 0.94 0.29 0.13 1.64 0.13 5.03

Potassium mg Zinc Sodium

665.52 419.4 201.85 390.4 188.6 451.13 237.11 0.85 84.18

Skip

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

Hummus

Broccoli

Cashews

Pomegranate

Spinach

Almonds

Carrots

Eggplant

Yam

Orange

2 tbl

1 cup

1 oz

1 item

0.5 cup

0.25 cup

1 cup

1 cup

2 oz

1 item

DAY 1
1.0 1.0 1.0 0.5 1.0

DAY 2

1.0

0.5

1.0

DAY 3
1.0 1.0 1.0 1.0

Total Used

1.0

1.0

0.5

2.0

1.0

1.5

1.0

1.0 1.0

1.0

 SUMMARY: SUPER FOODS Pomegranates: two servings Great on fiber, thiamin, riboflavin, b6, folate, vitamin c, magnesium and zinc. Almonds: one and a half servings Great on fiber, omega-6, riboflavin, magnesium Broccoli: one serving Great on fiber, thiamin, riboflavin, niacin, b6, folate, vitamin c, magnesium, potassium, and zinc. Hummus: one serving Great on fiber and vitamin c Spinach: one serving Great on fiber, omega-6, riboflavin, b-6, folate, vitamin c, vitamin a, calcium, iron, magnesium, potassium Carrots: one serving Great on fiber, b6, vitamin a Eggplant: one serving Great on protein, fiber Yam: one serving Great on b6, vitamin c Orange: one serving Great on fiber, vitamin c Cashews: half a serving Great on protein, fiber, omega-3, thiamin, riboflavin, b6, folate, vitamin c, magnesium, potassium I picked these superfoods because these are foods that I love to eat and will continue to eat them and allow me to stay on track with healthy living.

 SUPER FOOD: BROCCOLI The word broccoli is the Italian plural of broccolo, refers to "the flowering top of a cabbage. its rich vitamin A content--broccoli's dark green color as an indicator of its hearty carotene content. One cup of broccoli gives you 10% of your daily iron requirement; Vitamin C content helps the body to absorb the iron. Broccoli counts as only 22 calories for one-half cup chopped and boiled and 12 calories for one-half cup raw chopped. Contains all the nutrients mentioned above in addition to vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc; Could help to prevent cancer, diabetes, heart disease, osteoporosis, and high blood pressure that help to detoxify the body. A cabbage of a variety similar to the cauliflower, bearing heads of green or purplish flower buds. The flower stalk and head eaten as a vegetable; Grows from the ground up. A cool-season crop that can be BEST grown in the spring or fall. Most of the broccoli produced in the United States comes from California and Arizona. In California it is grown in: Monterey, Santa Barbara, Imperial, San Luis Obispo and Fresno County. Planting: Broccoli can be bot direct seeded or transplanted. Almost all broccoli is grown on double rows on raised beds. A typical broccoli planting is about 40,00 plants per acre. Harvesting and Handling; Grown for both fresh and processed markets, a packed carton consists of 34 to 38 bulked crowns and equires rapid cooling to preserve quality and shelf life. My home-made pizza, what's inside? Cheese, Mozzarella, Part Skim Milk 7 oz. Broccoli 4 c. Pizza Crust 1 wheat dough ball Secret Pizza sauce 1 c. HOW ITS DONE: Preheat the oven to 350 Boil broccoli Take dough ball and roll it out and rub olive oil on it, put on the oven while heating Once oven is heated take out the crust, spread the sauce place, drain and add broccoli, and top with cheese Put in oven for 13 minutes EAT AND ENJOY!

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

one of my stratiges for carbohydrates is to introduce more wheat into my diet and less white flour

I plan to eat no more than the recommonded daily allowance

I plan to focus more on omega's for the good fats.

I plan to eliminate all beverages except for water from my diet.

I am on the fullerton college swimteam and practice every morning at 7am and will continue to do so.

I plan to eat no more than the recommonded daily allowance for carbohydrates

I plan on introducing chicken, dairy, eggs, and few red meats back into my diet.

I plan to eat no more than the recommonded daily allowance.

I plan to carry with me a water bottle or a jug that will allow me to keep track of the water I drink throughout the day. I plan to no longer drink my nutrients because I have learned that is the least recommended way to ingest them and to stay full and feel satisfied.

I recently picked up paintballing and airsoft, which are very active games that reqire much endurace and leg strenght. During the Haunt Season I am a monster which can easily be a workout on its own, I usually loos up to 10lbs in a month from all the runing around. I live right by a shopping center called Victoria Gardens which I go almost daily to, so instead of a 20 second car ride I have traded it into a 20 min walk.

I plan to follow the DRI regulations and Continue to use the Wellness Book once i complete the course.

When I eat ceral, I plan to eat it with silk or almond milk

I plan to follow the DRI regulations and Continue to use the Wellness Book once i complete the course.

Focus on eating the right carbs

I plan to follow the DRI regulations and Continue to use the Wellness Book once i complete the course.

I plan to eat more nuts as a exchange for chips because nuts are healthy fats.

Eat more fruits and vegetable

 MY WELLNESS LIFE My name is Kathleen Salas but I do by Kat, Im 20 years old. Im 5 ft. 5 inches and weight 173.0 lbs with a BMI of 28.8 Female, and a very active member of the Fullerton College swim team. When I was in high school I was a horrible kid, I smoked cigarettes and marijuana and drank way too much alcohol. Because of that I had pretty bad health; I also weighed like 115 lbs which at the time, my doctor said was underweight. I have been vegetarian most of my life. But my health is at risk with my own and my family history. In four years Ive gained about 60 lbs, developed a thyroid problem, and I have a line of diabetes, heart disease, and alcoholism in my family. Getting healthy and staying healthy is a big priority for me especially with the line of health issues. Over all the biggest thing I got from this class was, discovering the wellness nutrition and strategies. It allowed me to look at the little things that I can do in my life that will have a pretty big effect in the long run. Ive learned a lot in this class and a lot of hardship came with it throughout this semester but I wouldnt have wanted to go through it with anyone other than my terrific teacher, guide, and coach Betty Crocker. (: