RivasR WBfinal

Reaching Your Ideal Health
Robert Rivas Mt. San Antonio College Spring 2013 Betty Crocker, Nutrition 25
Table of Contents
Quality Levels Table ................................................................................................................................ 2 My Nutrition Profile Table ...................................................................................................................... 3 Deficiencies and Excesses .................................................................................................................. 4-11 Perfect Plan Analysis............................................................................................................................. 12 Deficiencies and Excesses Overcame ............................................................................................... 13-14 Perfect Plan Analysis Response............................................................................................................. 15 Super Foods Tables .......................................................................................................................... 16-17 Top 10 Superfoods ........................................................................................................................... 18-20 Farm to Table Response................................................................................................................... 21-22 My Plate Table and Response .......................................................................................................... 23-25 Water Response............................................................................................................................... 26-27 Fiber Response ..................................................................................................................................... 28 My Wellness Life ................................................................................................................................... 29 Works Cited ..................................................................................................................................... 30-33 Appendix I: WB1 .............................................................................................................................. 34-51 Appendix II: WB4 ............................................................................................................................. 52-74
1. Quality Levels
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 392.2
EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.74 784.4
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 Vitamin E Calcium Iron
Magnesium
L Kcal
3.7 3922
MACRONUTRIENTS
g g
g g g
66.04 438
38 86 39
6.604 43.8 3.8 SKIP SKIP 1.7 0.16
13.208 87.6 7.6
g
g
17
1.6
3.4 0.32
VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg
1.2 1.3 16 1.3 2.4 400 90 15

900 15 1000 8 400 4700 11 1500
0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5
0.24 0.26 3.2 0.26 0.48 80 18 3 180 3
MINERALS
100 0.8 40 470 1.1 SKIP 200 1.6 80 940 2.2
Potassium Zinc Sodium
2. My Nutrition Profile DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120% 74%
NUTRIENT
UNIT
RDA/AI
UL
Intake
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
3.7 3922 66.04 438 76 86 39 17 1.6
0 0 0 0 0 0 0 0 0
2.74
2659.93 158.85 246.82 19.73 117.77 36.74 12.88 1.05
Kcals g g
g
68% 241% 56% 26% 137% 94% 76% 66%
MACRONUTRIENTS
g g g
g
EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium
VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0 1.68 1.91 24.89 1.85 5.74 605.98 47.17 2.69 403.86 4.89 1151.26 20.53 262.93 2125.89 14.67 5232.54 140% 147% 156% 142% 239% 151% 52% 18% 45% 33% 115% 257% 66% 45% 133% 349%
MINERALS
Potassium Zinc Sodium
*PLEASE REFER TO APPENDIX FOR WB1*

3
1. Deficiencies Water o Main function: Water is one of the things that is essential for our survival. Water accounts for 50-70% of an adults total body weight and must be replenished due to loss through urination and sweat. Water regulates body temperature, lubricates our joints, protects our spinal cord and other delicate tissues, and it helps with our bowel movements. Hydration is important in order to keep our cells healthy and functioning normally. o .Chronic deficiencies: The human body is easily affected by dehydration. The first sign of being dehydrated, to even the slightest degree, is thirst. The mouth becomes dry and sticky and the skin becomes dry. In moderate cases, some may encounter headaches, constipation, and lightheadedness. When severe dehydration occurs, several symptoms may occur. The most obvious case would be extreme thirst. Irritability, lack of sweat, little or no urination, sunken eyes, shriveled skin, low blood pressure, rapid heartbeat, rapid breathing, and delirium are all associated with extreme cases of dehydration and may require medical attention. o Food sources: celery, orange, soup Carbohydrates o Main function: Carbs are organic compounds composed of carbon, hydrogen, and oxygen. They serve as a main energy source and are used up first. Recommendations advise that 45-60% of our energy intake should be from carbs. Without carbs, the body would use protein as our muscles for energy. It is essential to consume carbs because the body breaks carbs down into glucose, which is where our energy stems from. Carbs also provide necessary nutrients for the good bacteria that aids in food digestion, in the intestines. o Chronic deficiencies: Without sufficient carbs, the body has trouble creating enough energy which can lead to fatigue and weakness. The body also struggles with fighting off diseases and healing wounds. This means that the immune system does suffer. If a person is not getting their carbs,
they must seek out other foods to find a replacement for the lack of carbs. The option may likely result in food high in fat and cholesterol which has a domino effect into an increased risk of heart disease. o Food sources: oatmeal, brown rice, whole grain pasta Fiber o Main function: Fiber is important when it comes to the digestion of food and preventing constipation. However, it has also been shown to lower cholesterol levels, regulate glucose and insulin levels and prevent diverticulosis. Aside from such, it has been shown to lower risk of diverticulosis, colorectal cancer, and obtaining type-2 diabetes. One positive aspect of fiber is that it also helps us feel full more quickly, which results in eating less. o Chronic deficiencies: Being deficient in ones fiber intake can lead to the opposite of its main functions. An individual may face constipation, hemorrhoids from straining from the constipation, high blood sugar levels, and high cholesterol levels. o Food sources: broccoli, oatmeal, beans Omega-6 o Main functions: Omega-6 are considered essential fatty acids. The body requires them, yet it does not create it. N-6s play an important role in brain function, stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. o Chronic deficiencies: Eczema, dry skin, irritated skin, water loss, hair loss, drying eyes, arthritis, and high cholesterol are all part of being deficient in n-6. More severe deficiency can result in heart arrhythmias, infection, not being able to heal, damage to the kidneys, sterility, growth issues, behavior problems, and miscarriage. o Food sources: pepperoni, flax seeds, cashews Omega-3 o Main functions: Omega-3 are also considered essential fatty acids. These fatty acids have the ability to reduce inflammation throughout the body.
They are also a source of energy. Omega-3 have great benefits such as lowering triglyceride levels, reducing stiffness and joint pain, indirectly helping with asthma, reducing symptoms of ADHD, protecting against Alzheimers and is important in both the visual and neurological development of infants. o Chronic deficiencies: 60% of the brain is composed of omega 3. Without sufficient levels, learning disabilities may come into effect. Depression may also be a factor of low levels since n-3 has been shown to improve mood. Sufficient levels result in reduced inflammation, meaning that without these levels, arthritis and eczema may affect a person more easily. Low levels have also been connected with a lowered metabolism which may lead to obesity. Lastly, the risk of heart disease may increase. o Food sources: sardines, tuna, mussels Vitamin C o Main functions: Vitamin C aids in the growth and repair of tissues throughout the body. It heals wounds and forms scars. It repairs, as well as maintains, cartilage, bones, and teeth. It is considered an antioxidant which can reduce the effects of aging and can play a role in cancer, heart disease, and conditions such as arthritis. o Chronic deficiencies: Reduced energy, mood changes, joint and muscle aches, bruising, and dry hair and skin are results of vitamin C deficiency. Such a deficiency may also result in sudden weight loss, deterioration of the gums, and the higher chance of catching infections. o Food sources: kiwi, mango, orange Vitamin D o Main functions: Vitamin D is found in small amounts in certain types of foods, yet 80-90% of our vitamin D comes from sunlight. It is utilized for preventing and treating rickets, treating osteoporosis, bone pain, bone loss, osteogenesis imperfect, preventing fall and fractures, and preventing low calcium and bone loss. It is also used to help the immune system and
prevent cancer. Some other functions include regulating levels of phosphorous and calcium. o Chronic deficiencies: Increased risk of death from cardiovascular disease, cognitive impairment, severe asthma, cancer, brittle bones, and high blood pressure are all associated with being deficient in vitamin D. o Food sources: salmon, tuna, cereal Vitamin A o Main functions: Vitamin A is important for normal vision, immune system, and reproduction. It also ensures that the heart, lungs, kidneys, and others organs work properly. It can help lower the risk of certain types of cancers, can slow the age-related macular degeneration, and prevents measles. o Chronic deficiencies: An eye condition known as xerophthalmia is common with vitamin A deficiency. It occurs in young children and pregnant women and it does not allow the individual to see in low light. It may lead to blindness. o Food sources: salmon, carrots, mango Vitamin E o Main functions: Vitamin E protects cells from damage caused by free radicals, boosts the immune system, can alter the width of blood vessels, as well as to perform many other important functions. o Chronic deficiencies: Crohns disease, cystic fibrosis, and rare diseases such as abetalipoproteinemia and ataxia with vitamin E deficiency are linked with vitamin E deficiency. It may also cause nerve and muscle damage, loss of body movement control, weakness, vision problems, and a weakened immune system. o Food sources: peanuts, broccoli, margarine Potassium o Main functions: Potassium is an electrolyte, which means it helps conduct electrical charges within the body. Potassium improves blood pressure
control, improved kidney function, reduction in blood clotting, widening of vessels, and a reduction in kidney stones o Chronic deficiencies: Fatigue and kidney stones may become present when deficient in potassium. A consistent deficiency will place a limit on the growth your body can maintain. Muscles tend to weaken, it may become difficult to move, and some digestive trouble may arise. This can lead to permanent muscle damage if gone unchecked. o Food sources: bananas, legumes, fish 2. Excesses Protein o Main functions: All cell, organ, and body functions are controlled by proteins. Protein forms nucleoproteins, enzyme proteins break down food, helps carry oxygen around your body, and forms your hair and nails. Bones are also mainly made up of proteins. o Chronic excesses: Too much protein can lead to dangerous complications. It can result in kidney damage, cancer (due to red meats), bone loss, as well as severe constipation. Lipids o Main functions: Fat is the highest concentration of energy. Without fat, our bodies would not be able to utilize vitamins that are fat soluble. Fats also affect hormone and enzyme production. Fat also serves as a barrier of protection and cushions our organs. Not only does fat provide us with energy daily, but it can also be stores as energy. o Chronic excesses: Having high levels of LDL and triglycerides are bad. Excess HDL does not pose a threat. High levels of LDL can increase the risk of heart disease, stroke, and high blood pressure. High levels of triglycerides also create a risk for heart disease, affecting the cardiovascular system. Thiamin o Main functions: Thiamin is used for digestive problems, ulcerative coitis, ongoing diarrhea, boosting the immune system, diabetic pain, alcoholism,
aging, cerebellar syndrome, canker sores, vision problems, motion sickness, and improving athletic performance. It also helps with maintaining a positive mental attitude, enhancing learning abilities, increasing energy, and fighting stress. o Chronic excesses: Thiamin does not have a UL, therefore it is actually given to cancer patients in excess. An ongoing study suggests that thiamin may reduce the growth of tumors. Riboflavin o Main functions: Riboflavin, or vitamin B2, works with other B vitamins to release energy from carbohydrates as well as to aid in body growth and produce red blood cells. o Chronic excesses: Since riboflavin is water-soluble, it does not have a UL. However, too much of it can lead to gastrointestinal distress due to the water used to flush it out of ones system. Niacin o Main functions: Niacin is another type of B vitamin. It helps with the digestive system, skin, functioning of nerves, and with converting food to energy. o Chronic excesses: Large doses can result in an increase of blood glucose, liver damage, peptic ulcers, and skin rashes. Vitamin B6 o Main functions: B6 is naturally present in many foods. It is required for more than one hundred enzyme reactions involved in metabolism. It also helps with brain development during pregnancy and infancy, followed with immune function o Chronic excesses: Taking high levels of vitamin B6 through supplementation for a period longer than a year can result in severe nerve damage, leading to a loss of control over bodily movements. Other symptoms include painful, unsightly skin patches, extreme sunlight sensitivity, nausea, and heartburn. Vitamin B12
o Main functions: B12 keeps the bodys nerves and blood cells healthy, aids in production of DNA, and it prevents megaloblastic anemia. o Chronic excesses: Vitamin B12 does not have a UL and has not been shown to result in any harm. Folate o Main functions: Folate is essential in creating DNA and other genetic material. It is also required for division in the bodys cells. o Chronic excesses: Folate through supplementation and fortified foods can result in hiding the nerve damage caused by a vitamin B12 deficiency. Excess amounts may result in permanent brain damage, spinal cord, and nerves. It may also raise the risk of certain types of cancers. Iron o Main functions: It is an important component of iron that aids in transportation of oxygen. It also helps regulate cell growth and differentiation. o Chronic excesses: Toxicity can result from iron due to the body not excreting much of it. Excess amounts can result in constipation, nausea, vomiting, and diarrhea. Magnesium o Main functions: 50% of total magnesium is found in bones. The other half is found inside cell and organs. Magnesium helps maintain muscle, nerve function, keeps the heart rhythm steady, supports a healthy immune system, maintains strength in bones, regulates blood glucose, promotes normal blood pressure, and helps with metabolism and protein synthesis. o Chronic excesses: Magnesium through supplements can result in diarrhea, abdominal cramping, kidney failure, muscle weakness, breathing difficulties, extremely low blood pressure, and an irregular heartbeat. Zinc o Main functions: Zinc is found in cells and throughout the body and helps fight off invading bacteria and viruses, makes proteins and DNA, helps
10
heal wounds, and is necessary for proper sense of taste and smell. In infants, zinc is needed for growth and development. o Chronic excesses: An excess of zinc may result in nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. A prolonged excess can result in low copper levels, lower immunity, and low levels of good cholesterol. Sodium o Main functions: Sodium is used in the body to control blood pressure, blood volume, and is required for muscle and nerves to function well. o Chronic excesses: An excess may lead to high blood pressure and a significant fluid build-up in some people.
11
3. Perfect Plan Analysis
PERFECT PLAN ANALYSIS
DRI GOALS
WB1 3-day Analysis Intake vs. Goal Intake (%) A
WB4 3-day Intake Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 106% 68% 266% 66% 79% 119% 50% 141% 516% 158% 234% 219% 318% 337% 205% 636% 39% 247% 111% 173% 332% 185% 147% 190% 112%
WB1 vs WB4 Intake E=(AC) Intake vs. Goal (%) F=(B-D) Overcame deficiency Overcame excess -32% 0% -26% -10% -27% 18% 45% -66% -450% -18% -87% -63% -175% -98% -53% -583% -21% -202% -78% -58% -75% -119% -102% -57% 237%
NUTRIENT
Unit RDA/AI UL
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 Vitamin E Calcium Iron Magnesium Potassium Zinc Sodium
L Kcals g g g g g g g mg mg mg mg mcg mcg mg mcg mcg mcg mg mg mg mg mg mg
3.7 3922 66.04 438 76 86 39 17 1.6 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500
0 0 0 0 0 0 0 0 0 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0
B C Deficient <70% Excess >120% 2.74 74% 3.93 2659.93 68% 2661.31 MACRONUTRIENTS 158.85 241% 175.96 246.82 56% 289.06 19.73 52% 60.24 117.77 137% 102.35 36.74 94% 19.32 12.88 76% 24.03 1.05 66% 8.25 VITAMINS 1.68 140% 1.89 1.91 147% 3.04 24.89 156% 34.97 1.85 142% 4.13 5.74 239% 8.08 605.98 151% 818.06 47.17 52% 572.18 2.69 18% 5.85 45% 33% MINERALS 1151.26 115% 20.53 257% 262.93 66% 2125.89 14.67 5232.54 45% 133% 349% 403.86 4.89 2220.43 16.63 1734.09 26.56 738.5 6911.33 20.95 1677.75
-1.19 -1.38 -17.11 -42.24 -40.51 15.42 17.42 -11.15 -7.2 -0.21 -1.13 -10.08 -2.28 -2.34 -212.08 -525.01 -3.16 1816.57 -11.74 -582.83 -6.03 -475.57 4785.44 -6.28 3554.79
12
1. Deficiencies Overcame Fiber: When reviewing my WB1, it is quite apparent that I would not receive much fiber through my diet alone. There are not too many nutrient dense items in it. I eat out occasionally, especially when I work. However, on my perfect three day report, I made sure to include whole grains and such that would give me the fiber that I needed. Omega-3: As previously mentioned, I was not eating too nutritiously during my actual three-day period. I did not consume any type of fish, seeds, or nuts. These are some of the main sources of omeg-3 and that is why my WB1 results were off in comparison to my perfect three days. I might have overcompensated just a little too much. My WB4 results came out to a 8.25, or 516%. Vitamin C: I do not consume a large variety of fruit and vegetables daily. This is one of the reasons my vitamin C levels were deficient. I only had mango and a few bananas that helped my vitamin C intake. In comparison to my WB4, I included numerous fruits and vegetables that raised my vitamin C levels significantly. Vitamin A: In my WB1, one of my main sources of Vitamin A was from egg. Though this was of the highest concentrations, it does not compare to carrots in my WB4. The eggs I ate only had 302.22g compared to carrots I listed as a snack, which would provide me with 2760g. It goes to show that the healthier you eat, the easier it is to achieve your daily requirements. Vitamin E: Vitamin E was one of the tricky vitamins to obtain without going over my caloric budget. My WB1 was at a low 33%, so I added more broccoli accompanied by a reasonable amount of nuts. By increasing the quantities of both of these, primarily, it helped me spike my percentage up by 78%. Magnesium: Magnesium was on my highest deficiencies, yet I still needed a boost. Oatmeal was the primary magnesium source that I had in my first WB, so I kept that and doubled the serving, followed by items such as nuts, whole wheat bread, broccoli, and quinoa. Potassium: Potassium in my WB1 was relatively low, but if it was not for a steak that I had eaten, it would have been significantly lower. My percentage was at
13
45%, yet I managed to raise it all the way up to 147% simply by consuming carrots, potatoes, and broccoli. 2. Excesses Overcame Lipids: One of the main reasons that my WB1 had significantly more fat (especially bad fat) was due to the chicken soft tacos from Del Taco. As I previously mentioned, I work there and if it was not for that, I would be not eating that at all. By adding more nutrient dense foods, I lowered my lipid intake to an acceptable level and consumed more good fats. Sodium: As redundant as it may appear to be, the main reason for such high levels of certain nutrients is due to the Del Taco I consumed. I consumed 2450mg of sodium alone from five chicken soft tacos I ate, where as in my WB4, the highest level of sodium was in bread, which came out to be 589.6mg.
14
Perfect Plan Analysis Upon constructing my perfect three-day meal plan for my WB4, I reconsidered a lot of different aspects opposed to what I was actually eating for my regular three-day period that I used for my WB1. With regards to my WB1 and the items which I was actually eating, I modified and removed many of the food items. As an example, some of my food choices such as pizza, a pastrami sandwich, a quesadilla, bacon, and slices of cheese for sandwiches are some of the items which are not required for an overall, healthy diet. One other food item that I consumed during my actual recorded time were chicken soft tacos from Del Taco which I definitely would not need. In order to compensate for the poor nutrition, my perfect three days included many healthy options, including my ten superfoods. The ten that I chose were avocado, flaxseed, quinoa, eggs, strawberries, blackberries, tuna, salmon, greek yogurt, and walnuts. Altogether, I think these ten items are some of the most beneficial to ones health and made sure to include these. When it came to eating bread, I made sure to change the white bread (in my WB1) to whole wheat bread (in my WB4). When it came to sodium, my WB1 came out extremely high, but I managed to regulate my sodium intakes to a safe level for my WB4. I found that when it came to sodium eggs, tuna, and turkey accounted for the most sodium consumption. In order to fix the problem, the best approach would be to limit the quantity of these items or to remove them completely. The next three highest minerals in my meal plan were iron, zinc, and magnesium, yet they were not at a dangerous level. For iron, my top three sources came from bell peppers, oatmeal, and top round steak. For zinc it was top sirloin steak, top round steak, and oatmeal. Finally, for magnesium the three main sources were from oatmeal, bell peppers, and almonds. When it comes down to DASH, its main goal is to prevent and lower high blood pressure. The US Department of Health and Human Services authored it.
15
4. Super Foods
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
Avocado
Flaxseed
Quinoa
Eggs
Strawberries
Blackberries
Tuna
Salmon
Greek Yogurt
Walnuts
1 cup
1 oz
1 cup
1 egg
1 cup
1 cup
1 oz
1 oz
1 cup
1 cup
DAY 1
0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 4.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
DAY 2
0.0 0.0 0.0 3.0 0.0 0.0
0.0 0.0 0.0 1.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 1.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0
0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 4.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0
0.5 0.0 0.0 0.0 0.0 0.0 0.0
DAY 3
4.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Total Used
1.5
1.0 1.0 8.0
3.0
2.0 4.0
4.0 4.0
0.5
16
SUPER FOODS NUTRITION PROFILE 1 List Super Food Avoc ado 2 Flaxs eed 3 Qui noa 4 Eg gs 1 eg g 5 Strawbe rries 6 Blackbe rries 7 Tu na 8 Sal mon 9 Gre ek Yog urt 1 cup 10 Waln uts
NUTRI ENT Water Kcals PROTE IN CHO Fiber LIPIDS Satura ted EFA: n6 EFA: n-3 Thiami n Ribofla vin Niacin B6 B12 Folate Vitami nC Vitami nD Vitami nA Calciu m Iron Magne sium Potassi um Zinc Sodiu m
U nit L
Portion Size QUANTITY Go Excell od ent 0.3 0.74 7 Skip 6.6 04 43. 8 3.8 Skip Skip
1 cup
1 oz
1 cup
1 cup
1 cup
1 oz
1 oz
1 cup
0.02 49.1
0.02
0.0 2
0.13 46.1
0.13 61.9
0 30
0.02 51.6 150
g g g
0 0 0
0.58 2.54 2 4.53 0.63
g g m g m g m g m g mc g mc g m g mc g mc g m g m g m g m g m g m g
1.7 0.1 6 0.1 2 0.1 3 1.6 0.1 3 0.2 4 40 9 1.5 90
3.4 0.32
0.49 0.04
0.24 0.26 3.2 0.26 0.48 80 18 3 180
0.02 0.04 0.56 0.08 0 26.2 2.59 0 2.06
248.9 34 39 MACRONUTRIENTS 3.2 0.1 1.25 4 0.6 0.11 6.04 3 0 0.79 0 2.5 28.07 0.54 1 0.8 2.56 0 4 0.2 4.47 0 7 0.0 13.87 0 1 VITAMINS 0.0 0 0.03 2 0.1 0 0.03 2 0.0 0 0.12 2 0.0 0 0.03 3 0.2 0 0 9 0 0 0 0 11.9 0 8.7
0 765.1 8
0.96 11.1 2.88 0.43 0.02 0.13 0.09
2 13.8 7.63 0.71 0.02 0.27 0.14
6.5 0
7.21 0 0 2.3 0.36 0.06 0.11
22 11 0 5 3 0 0
17.82 16.04 7.84 76.3 7.17 44.57 10.62
0.5 0 0 0
0.03 0.03 0.56 0.07 0 34.6 84.7 0 1.44
0.03 0.04 0.93 0.04 0 36 30.2 0 15.8
0 0 2.5 0.1 0.4 5 0 0 0 0
0.08 0.14 2.86 0.27 0.86 8.22 0 0 3.69
0 0 0 0 0 0 2.4
0.4 0.18 1.32 0.63 0 114.6 6 1.52 0
100 0.8 40 470 1.1
200 1.6 80 940 2.2 Skip
3.82 0.18 8.53 149 0.02 10.7
2.55 0.1 4.25 8.79 0.09 1.7
0 0.5 0 1 36. 0 9 MINERALS 23. 4.82 4 0.4 0.42 3 18.1 48.8 0.31 13 3.9 45. 3 0.3 10 9
60.1
1.17 114.6 6 3.4 184.8 6 515.9 7 3.62 2.34
23 0.59 18.7 220 0.2 1.44
41.8 0.89 28.8 233 0.76 1.44
0 0 0 0 0 90
4.25 0.29 10.5 178 0.23 15.9
400 1.08 0 0 0 120
17
Eggs: Eggs were used two out of the three days. Four eggs the first day, and four the third day. I believe that eggs are very important, but must be eaten with certain moderation due to sodium and risks of cholesterol. Egg contains the B-complex vitamin choline that helps with neurological function, reduces inflammation, and helps the fetus with pregnant women. It has even been shown to create happiness by production of serotonin, dopamine, and norephinephrine. Eggs also contain sulfur which affects liver function and the maintenance of hair, nails, and skin. Tuna: I only used tuna on my third day as a breakfast item. The serving was only four ounces, yet tuna packs many health benefits. It contains lean protein which provides support for tissues and carries out chemical reactions for tissue functioning. The omega-3 it contains maintains tissues and can prevent heart disease. The Vitamin E also affects prevention of heart disease and some cancers. Vitamin K helps prevent excessive internal bleeding. Potassium affects nerve impulses, heart contractions and allows for muscle movement. Iron is needed to carry oxygen through the bloodstream. Lastly, iodine affects the function of the thyroid gland. Tuna is really convenient to buy and there are different varieties. Salmon: Salmon, just as tuna, contains omega3 and has the same properties of reducing inflammation which has been in recent times to be the root of many health problems. Omega-3 has also been shown to slow cognitive problems and age-related cognitive conditions. Aside from the omega-3, salmon contains a full days requirement of vitamin D, B12, selenium, B6, and magnesium. The health benefits are phenomenal, for something as delicious as salmon. Salmon is nutrient dense and is calorically low which allows one to eat more and not risk going over their caloric budget.
18
Greek Yogurt: Greek Yogurt is one of the items that has begun expanding in recent times. The three-day plan has at least one cup per day. It contains up to double the protein, with less than half the sugar. A six ounce cup of Greek yogurt can contain anywhere from 15-20 grams of protein. One of the less important, yet more liked factors is the creamier texture that is has in comparison to regular yogurt. Greek yogurt also has half the sodium that most regular yogurts contain and has less sugar. Altogether, Greek yogurt is a good choice when looking at its nutrient dense aspects. The only factor one must watch out for is the fat content, but that can simply be ruled out by buying lowfat Greek yogurt. Strawberries: Strawberries are very nutrient dense fruits. I set out to consume them only on the second day of my WB4. A cup contains over 13% of our recommended fiber with only 43 calories. Strawberries contain anthocyanin which have antioxidant properties and which raise uric acid levels. The phenols in strawberries can prevent inflammatory disorders which can also defend against cancerous cells. Strawberries can also prevent age-related macular degeneration which can promote healthy eyes. Vitamin C concentration is high within just one cup of strawberries. One cup is equivalent to 136% of a persons daily vitamin C intake which can lower blood pressure, maintain a healthy immune system, and prevent diseases. A cup of the fruit also contains 21% of manganese, which is just as good, and can fight against free radicals and aids in building strong bones. Blackberries: Blackberries, like strawberries, are very nutrient dense fruits that some properties. They were only to be consumed on the second day, but should have been consumed a lot more due to their healthy properties. Blackberries contain bioflavonoids and Vitamin C, with low sodium. One cup only has 62 calories. The dark blue color ensures a high antioxidant level which can lower risk of certain cancers. They can also help with tightening of tissues which can maintain ones appearance. Regular consumption also keeps the brain functioning well. It reduces intestinal inflammation, hemorrhoids, soothes diarrhea, can be used to treat mild gum inflammation, and has muscle relaxing properties. Avocado: According to my perfect three-day meal plan, avocados were only to be eaten on the first and third day.
19
Avocados are extremely healthy as they are a good source of fiber, potassium, vitamin C, K, folate, and B6. They do pack quite a few calories (160 in half an avocado), yet its nutritious aspects outweighs that. It contains 15 grams of unsaturated fat and only 2 grams of saturated fat. They have been shown to destroy oral cancer cells, prevent breast cancer, maintain eye health, lower cholesterol, maintain a healthy heart, prevent stroke, absorb certain nutrients better, and protect against many diseases.
Flaxseed: In my WB4, flaxseeds were only used for my third day. Flaxseeds are little seeds that contain omega3s, lignans, and fiber. Each tablespoon contains 1.8 grams of n-3 and flaxseeds contain 75-800 times more lignans than other plant foods. Evidence has shown that it may help reduce the risk of heart disease, several cancers, stroke, and diabetes. Flaxseed has also been shown to lower blood pressure, lower cholesterol levels, reduce inflammation, and reduce hot flashes in menopausal women. The best part about flaxseed is that you can ultimately put it in whatever food you typically enjoy. Quinoa: Quinoa is grain-like seeds of a plant that have been consumed as far back as 3000 years ago. I used quinoa in my perfect three-days only once, for my second day. Quinoa is packed with proteins and contains all nine essential amino acids. Along with protein, quinoa contains twice as much fiber as other grains. It also has iron, lysine, magnesium, riboflavin, and manganese. These nutrients allow it to relieve constipation, reduce blood pressure and diabetes, lower cholesterol and glucose levels, helps carry oxygen to muscles, aids in tissue growth and repair, improves energy metabolism, and prevents damage of mitochondria. Quinoa is very low in fat. Per cup, it only contains 222 calories and is a filling food due to its fiber content. Walnuts: I used walnuts in my perfect three-day only once, during my second day. Walnuts are known for lowering cholesterol, and reducing the risk of cardiovascular disease. Walnuts contain omega-3, vitamin E, phytosterols, good fats, manganese, iron, copper, potassium, calcium, magnesium, zinc, and selenium. Though they are loaded with fats, walnuts are nutrient dense and have phenomenal amount of health benefits.
20
5. Farm to Table When it comes to an important fruit of today, one would have to mention the avocado. One important California-based growing association would have to be the California Avocado Commission. In current times, California produces the most domestic avocados along with 90% of the nations crops (CAC). In accumulation, there is 52,000 acres of land stretching from San Luis Obispo down to San Diego dedicated strictly to harvesting avocados by around 5,000 growers. San Diego alone is responsible for producing 60% of Californias avocados. It is rather safe to state that this business is thriving. One benefit of California being a state to harvest avocados is that they are grown year-round. According to the CAC website a California Avocado tree can produce up to 200 pounds of fresh fruit each year. The weather in California is a very ideal location to plant crops and grow them considering temperatures average around 70- 80. Avocados are unique in that they keep growing until they are picked, they are high in phytonutrients, and they accumulate oils versus sugar (CAG). The only negative aspect of the avocado is the fact that it is sensitive to cold temperatures and how easy it is affected by such. One concern that farmer should take into account is maintaining a sufficient level of nitrogen and calcium in the fruit by good irrigation practices, adequate fertilization, and canopy management to control canopy density and tree vigor (CAG). Another thing that we do not realize is the fact that these fruits must be picked no sooner than 48 hours after rain. They tend to become swollen and can result in a bad fruit by the moment that they reach the typical consumer. On the opposite end, it is stated that the fruit harvesting should be avoided on hot days where the temperature exceeds that of 90. Another very recent concern was addressed in a seminar for farmers to prepare themselves for market fluctuations to minimize any disaster. A final, serious issue is avocado-theft which apparently takes place more often than one would believe and matters should be taken seriously for such an action. When it comes to harvesting, just last week alone 17 million pounds of Hass avocados were distributed. This sheer quantity allows one to realize how grand the harvesting is. When it comes to the news regarding avocado harvesting, there have not been any issues since October 25 of 2012 which dealt with finances and
21
handlers. Therefore, the avocado industry has been doing well, overall. What I found most interesting is simply the hundreds of millions of pounds that avocados account for. In local ads, avocados are going for $1 per avocado, which to me is rather expensive. When it comes to avocados, however, the most basic, yet delicious recipe is guacamole. One can never go wrong with such a recipe.
22
6. My Plate
Goal* Actual % Goal 73.7% 132.6% 128.4% 94.3% 171.7% 55.9%
Grains Vegetables Fruits Dairy Protein Foods Empty Calories
10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0
tips tips tips tips tips
7.4 oz. eq. 5.3 cup eq. 3.2 cup eq. 2.8 cup eq. 12 oz. eq. 362.4
Grains When it comes to breaking down grain consumption in MyPlate and the diet analysis, it becomes a little tricky. MyPlate does a good job at listing the information, but grains can give you several nutrients, therefore there is no true comparison. I do feel that based on the items I listed on my WB4, that the grain consumption of 73.7% is pretty accurate. It is difficult to meet all the goals, but I do not feel that my percent goal was too far off, especially when 80% is adequate. MyPlate recommends that half of the grains consumed should be whole grains, and I felt that I easily met that. Vegetables MyPlate recommend that half of each plate should be fruits and vegetables. I do not felt that I equally distributed fruits and vegetables amongst each plate, but I do know that I listed a sufficient amount to surpass the goal. That is why I feel the percent goal of 132.6% is accurate. Considering I met all the nutrient goals in my WB4, I know that my consumption of vegetables was enough. Some of my vitamins were even in the excess, but I made sure to reach the goals. Fruits
23
With the recommendation of half plate filled with fruits and vegetables, it becomes a bit difficult to keep up, but I did it by incorporating it in with snacks and such. Fruits are nutrient dense and rich in vitamins as previously seen in my superfoods section. The health benefits are astonishing when you first begin to research them in detail. By consuming the correct amount of fruits daily, for a prolonged period, your health would be in amazing shape, when accompanied with exercise. The goal was to consume 2.5 cups, but I managed to be at 3.2 cups per day.
Dairy I do not typically consume many dairy products, which is why I had to ensure that I attempted to meet my requirement for my WB4. I made to sure to definitely include a lot of fat-free milk to get all the nutrients without compromising my caloric budget. I also made sure to include Greek yogurt since that is another item that is nutrient dense and does contain the calcium needed from dairy products. As good as cheese is, I attempt to avoid it due to the fat it contains. Altogether, I was able to end up with a percent goal of 94.3%, which is relatively close to the actual recommendation. That is no issue to me as you can always add a bit more dairy at various times. Dairy is very important since it is a good source of vitamins A, D, and protein. Proteins I did not have an issue with protein since I made sure to consume eggs, lean meats, fish, and nuts that also tend to have a lot of other nutrients. Protein was the highest category. The goal was to consume seven ounces and my actual consumption was 12 ounces (171.7%). The biggest source of protein came from steaks that I listed such as a Top Sirloin and Top Round steak, in which both totaled 84.35 grams of protein. That to me is astonishing. I used to believe that the protein in meats was around half of that, especially when looking at the combined weight of nine ounces, which is not a lot in my perspective. The several vitamins and nutrients that protein foods carry are extremely beneficial to us and play a vital role in the function and maintenance of our entire bodies. Empty Calories
24
The least important of the MyPlate is the empty calories. I say least important in the sense that is not essential to our bodies. It is on the opposite spectrum and must be excluded from our diets. I feel that I did a good job on refraining from them and feel that if it were not for the lack of money, it would be very simple for me to change up my diet and eat clean, given the resources that are available to me, such as the Diet Analysis. I still feel I can rule out of a few items that are causes of these empty calories, yet nobody is perfect, and overall, I felt that my WB4 came out well.
25
7. Water
When it comes to our choices in beverage, most of us would not mind a refreshing soda to wash down our food with. What individuals do not realize however, is that the grand majority of these beverages are just empty calories with plenty of added sugar. Water is the only fluid we need for our survival and is extremely beneficial in comparison to the sodas that many individuals consume on a daily basis. As a matter of fact, all humans are composed of roughly 2/3 water. Although we obtain about 20% of our fluid intake from water, it is essential that we continue to keep our bodies hydrated. When accompanied with meals, water is essential to the digestion process in that it provides salivation as well as helping with moving food through the intestines. According to one of my sources, when the body does not have an adequate level of fluids, the colon absorbs water from stools to keep the body hydrated which can result in constipation. Aside from the digestion process, water helps rid the body of excess chemicals, such as blood urea nitrogen, and helps keep the body at our normal temperature. When the body is not given enough water aches, pain, and cramping can occur which is why water can even keep you in better shape altogether. When one drinks water, muscles also absorb the water which can go as far as fighting fatigue and keeping the muscles working longer. Drinking soda is definitely nowhere near as beneficial as water. The best part of it all is that water does not contain any calories or sugar, making it an ideal, inexpensive drink. Aside from the major, necessary benefits, water can also go as far as keeping your skin looking less dry and less wrinkled. Water can even go as far as keeping your immune system healthy in several ways. For one, water can help with the transport of oxygen throughout the blood to all your cells. Secondly, water aids in lymph production. Lymph is highly important when it comes to transporting nutrients from cells throughout the body. It also removes toxins from the blood. Another important aspect of staying hydrated is keeping a clean mouth and eyes by locking in the moisture necessary to repel dirt, dust and parasites that might cause infection (FitDay). According to this source, water can even prevent and treat illnesses such as arthritis, depression, insomnia, leukemia, and lymphoma. I do not believe juices to be a sufficient substitute for water in a meal plan. I believe the only benefit to juices is that they are fortified with vitamins, however, they can typically contain the same amounts of sugars
26
as a regular soda. Understanding this makes me feel that juices should be avoided at the same cost as sodas, with the exception of V8. Vitamins should be absorbed by means of food or multi-vitamins. In both my WB1 and WB4, my choice of beverage was primarily water, and sufficient quantities as well. For my WB4, I did include some fat-free milk and V8 for the sake of meeting the requirements.
27
8. Fiber
Fiber is a very important aspect of a healthy diet. As a matter of fact, the FDA recommends between 20 and 30 grams of fiber daily (Forbes). The sad truth is that most people do not reach even half that level. According to Forbes, fiber has ten benefits. One is that soluble fiber may help lower bad cholesterol. A second possible benefit of fiber is that it may possibly prevent some types of cancers, though it has not been fully proven. A high-fiber diet may even prevent diverticular disease. When it comes to people with diabetes, fiber has been shown to slow the absorption of sugar which can help them improve. Fiber can also reduce the risk of heart disease. This has been shown in a six-year study. Some individuals struggle with irritable bowel syndrome. Fiber has been shown to relieve these people. Just as water can help prevent kidney stones, fiber can help maintain a healthy blood sugar level which decreases the chance of insulin spikes that can lead to the formation of gallstones and kidney stones (Forbe s). For individuals who face strokes, fiber can lessen the severity. When it comes to those who are suffering from weight issues, fiber has the ability to make you feel full more quickly by adding bulk to your diet and stool. The fact that fiber is not absorbed or broken down by the body also helps with the fact that there are no calories from it. Fiber comes in food, there are supplements, and juices can be fortified with it. When it comes to juices, I feel that some are a relatively good source of fiber, however, I do not feel that these should be the main source of fiber and a cup of juice as a source of fiber should be in very small amounts to reduce the consumption of too many sugars, which in a sense relates back to the water issue. When it came down to the fiber in my WB1 and WB4, that is something which I did not necessarily pay too much attention to. My actual intake was 19.73 g, which was only 52% of the recommended value, however, I did well with my three-day plan in which I managed to achieve 73.92 g, or 195%. On a daily basis, I feel that I do consume a little more fiber than the 52%. Those three days were just odd days for me to list foods that would get me the most nutrients out of my meals. It is a bit difficult for me to express whether or not I am getting enough fiber at this point in my life. I feel that being the age that I am now just allows my body to function properly without too much consideration for many of the recommended intakes for such things, yet I feel that my daily intake for all these things is adequate for my health and maintenance. However, there is always room for improvement and I could always work to achieve the recommended intake for fiber.
28
9. My Wellness Life
To begin with, my name is Robert Rivas and I am from Mexican and Salvadorian descent. I do not come from a family with too many health issues. The only issue that some of my relatives have is high blood pressure. Altogether, I feel I am as healthy as can be. I do not eat 100% lean, yet I do my best to avoid things that I should not consume regularly. I have typically been active the past six years now and plan to stay that way. The combination of work and school has left me no time this semester, yet I intend to continue where I left off once the semester is over. I have always considered working out to be a big part of life. Once you get into a habitual cycle, I feel it is difficult to break. Seeing changes in oneself is an amazing feeling as well as accomplishment and has even been physical evidence that even those who struggle with weight can transform themselves. I believe that despite ones busy schedule, time should always be made to eat lean and exercise. With so many statistics and studies out there, it has been proven that so many individuals spend unnecessary time in front of televisions, computers, and using electronics that cause them to live a sedentary lifestyle. So many people do not take their weight seriously to the effect that it seems contagious. More and more people are becoming overweight and do not seem to let it bother them. I, on the other hand, have never struggled with weight gaining, yet I could never see myself any bigger and still be comfortable. I find wellness to be of grand priority to me. Even when I eat out at restaurants and fast food places, I try to place limitations upon myself and simply minimize the times I eat out per week. I would rather spend the same amount of money on meats, fish, and whole grain foods and use my spare time to prepare meals for myself in order to get out of the routine of constantly buying food. Half the time, one does not even know or consider what is in food. The more documentaries I view that deal with fast food and restaurants, the less interest I have in eating out at all. The fact that fast food is of great convenience can tempt one into buying their products, but some people just get too comfortable with the whole system. Being in this class has truly opened my eyes to quite a few things such as how our bodies work in accordance to the foods we consume and I can honestly say that despite me not understanding half the things, there actually have things I learned such as n-3 and n-6 balances. That is one thing that stood out to me a lot considering that people make a big deal of n-3 foods and do not know that it must be balanced with n-6. Same applies with the fish oil supplements that people go crazy about without understanding the true consequences of overconsumption.
29
Works Cited
"10 Health Benefits of Avocados." Eat This! N.p., 22 Apr. 2008. Web. 15 June 2013. <http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html>. "6 Symptoms of Omega-3 Fatty Acid Deficiency." Fit Day. N.p., n.d. Web. 15 June 2013. <http://www.fitday.com/fitness-articles/nutrition/fats/6-symptoms-of-omega-3-fatty-aciddeficiency.html>. "8 Health Benefits of Strawberries." Eat This! N.p., 8 Apr. 2011. Web. 15 June 2013. <http://www.healthdiaries.com/eatthis/8-health-benefits-of-strawberries.html>. "8 Symptoms of Vitamin C Deficiency." Fit Day. N.p., n.d. Web. 15 June 2013. <http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/8-symptoms-of-vitamin-cdeficiency.html>. Chinn, Chris. "Why Do We Need Lipids in Our Bodies?" Live Strong. N.p., 20 Dec. 2011. Web. 15 June 2013. <http://www.livestrong.com/article/31233-need-lipids-bodies/>. Coffman, Melodia A. "Excessive Riboflavin." Live Strong. N.p., 17 July 2011. Web. 15 June 2013. <http://www.livestrong.com/article/494983-excessive-riboflavin/>. Ellis-Christensen, Tricia. "What Are the Risks of Excess Lipids?" WiseGeek. Ed. O. Wallace. Conjecture Corporation, n.d. Web. 15 June 2013. <http://www.wisegeek.com/what-are-the-risksof-excess-lipids.htm>. "Fiber, Dietary." The World's Healthiest Foods. N.p., n.d. Web. 15 June 2013. <http://www.whfoods.com/genpage.php?tname=nutrient>. "Folate." Office of Dietary Supplements. N.p., n.d. Web. 15 June 2013. <http://ods.od.nih.gov/factsheets/Folate-QuickFacts/>. Haupt, Angela, and Kurtis Hiatt. "Greek Yogurt Vs. Regular Yogurt: Which Is More Healthful?" US News. U.S.News & World Report, 30 Sept. 2011. Web. 15 June 2013. <http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vsregular-yogurt-which-is-more-healthful?page=2>.
30
Magee, Elaine. "The Benefits of Flaxseed." WebMD. WebMD, 20 July 2011. Web. 15 June 2013. <http://www.webmd.com/diet/features/benefits-of-flaxseed>. Magee, Elaine. "Get the Facts on Fiber." WebMD. WebMD, n.d. Web. 15 June 2013. <http://www.webmd.com/food-recipes/features/get-the-facts-on-fiber>. "Magnesium." Office of Dietary Supplements. N.p., n.d. Web. 15 June 2013. <http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/>. McAllister, Joseph. "The Effects of a Deficiency of Carbohydrates." Live Strong. N.p., 30 July 2011. Web. 15 June 2013. <http://www.livestrong.com/article/482734-the-effects-of-a-deficiency-ofcarbohydrates/>. Melnick, Meredith. "Health Benefits Of Eggs." The Huffington Post. TheHuffingtonPost.com, 30 Mar. 2013. Web. 15 June 2013. <http://www.huffingtonpost.com/2013/03/30/health-benefits-of-eggsyolks_n_2966554.html>. "Niacin." Medline Plus. Ed. David Zieve and David R. Eltz. A.D.A.M., 14 Feb. 2011. Web. 15 June 2013. <http://www.nlm.nih.gov/medlineplus/ency/article/002409.htm>. Niedziocha, Laura. "Health Complications in Omega-6 Deficiency." Live Strong. N.p., 25 May 2011. Web. 15 June 2013. <http://www.livestrong.com/article/454492-health-complications-in-omega6-deficiency/>. "Omega-3 Fatty Acids: Fact Sheet." WebMD. WebMD, n.d. Web. 15 June 2013. <http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet>. "Omega-6 Fatty Acids." University of Maryland Medical Center. N.p., n.d. Web. 15 June 2013. <http://www.umm.edu/altmed/articles/omega-6-000317.htm>. Oster, Jennifer. "Dangers of Excess Protein." Live Strong. N.p., 2011 July 2011. Web. 15 June 2013. <http://www.livestrong.com/article/501982-dangers-of-excess-protein/>. Paddock, Catharine. "Walnuts And Walnut Oil Benefit Heart Health Beyond Lowering Cholesterol." Medical News Today. MediLexicon International, 09 May 2013. Web. 15 June 2013. <http://www.medicalnewstoday.com/articles/260288.php>.
31
"Potassium Deficiency." MD-Health. N.p., n.d. Web. 15 June 2013. <http://www.mdhealth.com/Potassium-Deficiency.html>. "Potassium." The World's Healthiest Foods. N.p., n.d. Web. 15 June 2013. <http://www.whfoods.com/genpage.php?dbid=90>. "Riboflavin: MedlinePlus Medical Encyclopedia." Medline Plus. Ed. Allison Evert. A.D.A.M., n.d. Web. 15 June 2013. <http://www.nlm.nih.gov/medlineplus/ency/article/002411.htm>. Simms, Dileen. "Blackberry Facts: 10 Things You May Not Know About The Fruit." The Huffington Post. TheHuffingtonPost.ca, 31 Jan. 2013. Web. 15 June 2013. <http://www.huffingtonpost.ca/2013/01/31/blackberry-facts_n_2581622.html>. "Sodium in Diet." Medline Plus. A.D.A.M., 23 June 2012. Web. 15 June 2013. <http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm>. Staff, Mayo Clinic. "Dehydration." Mayo Clinic. Mayo Foundation for Medical Education and Research, 07 Jan. 2011. Web. 15 June 2013. <http://www.mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms>. "Thiamine (Vitamin B1)." Medline Plus. Natural Medicines Comprehensive Database Consumer Version, n.d. Web. 15 June 2013. <http://www.nlm.nih.gov/medlineplus/druginfo/natural/965.html>. Thompson, Chloe. "8 Healthy Facts About Avocados: Calorie Information, Varieties, and More." WebMD. WebMD the Magazine, 17 June 2011. Web. 15 June 2013. <http://www.webmd.com/diet/features/8-healthy-facts-about-avocados>. Tremblay, Louise. "Tuna Fish Health Benefits." Live Strong. N.p., 7 Apr. 2011. Web. 15 June 2013. <http://www.livestrong.com/article/416718-tuna-fish-health-benefits/>. "Vitamin B6." Office of Dietary Supplements. N.p., n.d. Web. 15 June 2013. <http://ods.od.nih.gov/factsheets/VitaminB6-QuickFacts/>. "Vitamin C: MedlinePlus Medical Encyclopedia." Medline Plus. University of Washington Medical Center Diabetes Care Center, 15 Feb. 2011. Web. 15 June 2013. <http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm>.
32
"Vitamin D." WebMD. Natural Medicines Comprehensive Database Consumer Version, n.d. Web. 15 June 2013. <http://www.webmd.com/vitamins-supplements/ingredientmono-929-vitamin d.aspx?activeIngredientId=929>. "Walnuts Nutrition Facts." Nutrition and You. N.p., n.d. Web. 15 June 2013. <http://www.nutrition-andyou.com/walnuts.html>. Ward, Darrel E. "EXCESS THIAMINE MAY HELP TUMOR GROWTH, RESEARCH SHOWS." Benfotiamine. N.p., 17 June 1998. Web. 15 June 2013. <http://www.benfotiamine.org/excessthiamine.htm>. "Water: Meeting Your Daily Fluid Needs." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 10 Oct. 2012. Web. 15 June 2013. <http://www.cdc.gov/nutrition/everyone/basics/water.html>. "Why Do We Need Carbohydrates?" Eat Balanced. N.p., n.d. Web. 15 June 2013. <http://www.eatbalanced.com/why-eat-balanced/why-eat-carbs.aspx>. "Why Do We Need to Drink Water?" RSC. N.p., 2013. Web. 15 June 2013. <http://www.rsc.org/getinvolved/hot-topics/drinking-water/why-need-water.asp>. "Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?" Choose My Plate. N.p., n.d. Web. 15 June 2013. <http://www.choosemyplate.gov/food-groups/proteinfoods-why.html>. Wilcox, Julie. "7 Benefits Of Quinoa: The Supergrain Of The Future." Forbes. Forbes Magazine, 26 June 2012. Web. 15 June 2013. <http://www.forbes.com/fdc/welcome_mjx.shtml>. Zelman, Kathleen M. "Vitamin D Deficiency: Symptoms, Causes, and Health Risks." WebMD. WebMD, LLC, 04 May 2012. Web. 15 June 2013. <http://www.webmd.com/diet/vitamin-ddeficiency>. "Zinc." Office of Dietary Supplements. N.p., n.d. Web. 15 June 2013. <http://ods.od.nih.gov/factsheets/Zinc-QuickFacts/>.
33
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Robert Rivas 5 ft. 10 inches 182.0 lbs. 19 years 26.1 Male Very Active No No
Appendix I: WB1
DRI Goals Nutrient DRI
Energy
Kilocalories Protein Carbohydrate Fat, Total 3922 kcal 66.04 g 438.0 - 633.0 g 86.0 - 151.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 39 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g
Carbohydrates
Dietary Fiber, Total 38 g
34
DA Plus 10 Page: 1
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Nutrient Sugar, Total DRI * No recommendation
Other
Water Alcohol 3.7 L * 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
35
DA Plus 10 Page: 2
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average
Macronutrient Ranges for May 05, 2013, May 06, 2013, May 07, 2013
Macronutrient Ranges
2,000 1,750 1,500
Calories
1,250 1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,765-2,549 kCal 10%-35% 392-1,373 kCal 20%-35% 784-1,373 kCal 0% 0 kCal
Fat Actual Intake

Yours 37% 24% 39% 0% 987 kCal 635 kCal 1,060 kCal 0 kCal
Alcohol
36
DA Plus 10 Page: 3
Fat Breakdown for May 05, 2013, May 06, 2013, May 07, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 12% 10% 5% 0% 12% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
37
DA Plus 10 Page: 4
Intake vs. Goals for May 05, 2013, May 06, 2013, May 07, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 3922 kcal 66.04 g 2,695.93 kcal 158.85 g 69% 241%
438.0 - 633.0 246.82 g g 86.0 - 151.0 117.77 g g
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 39 g * * * < 300 mg 36.74 g 30.91 g 15.51 g 0.03 g 817.58 mg 94%
273%

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 12.88 g 1.05 g 66% 76%
Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 19.73 g 33.7 g 52%
Other
Water Alcohol 3.7 L * 2.74 L 0g 74%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1.68 mg 1.91 mg 24.89 mg 1.85 mg 5.74 g 605.98 g 47.17 mg 2.69 g 403.86 g 3,306.56 IU 4.89 mg 33% 18% 45% 110% 52% 140% 147% 156% 142% 239% 151%
Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,151.26 mg 20.53 mg 262.93 mg 66% 115% 257%
38
DA Plus 10 Page: 5
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 2,125.89 mg 14.67 mg 5,232.54 mg 0% 25% 50% 45% 133% 349% 75% 100%
39
DA Plus 10 Page: 6
MyPlate Analysis for May 05, 2013, May 06, 2013, May 07, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0
Actual 10.2 oz. eq. 0 cup eq. 0.8 cup eq. 2.4 cup eq. 14.6 oz. eq. 660.8
% Goal 102.1% 0% 31.3% 80.6% 209.2% 102%
Your results are based on a 3200 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 11.0 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.
40
DA Plus 10 Page: 7
Intake Spreadsheet for May 05, 2013

Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Protein(g) 11.89 1.48 12.97 8.28 0 60 0 9.89 95.34 0 199.86 Mono Fat(g) 2.04 0.04 3.75 0.73 0 0 0 0.29 9.93 0 16.78 Omega-6(g) 2.53 0.06 1.1 1.72 9.13 Quantity 2 cup(s) 1 item(s) - large (8" to 8-7/8" long) 2 item(s) - 2 large eggs 4 slice(s) 16 fluid ounce(s) 5 item(s) - i item is 1 taco 24 fluid ounce(s) 0.75 cup(s) 10 ounce(s) 30 fluid ounce(s) Carb(g) 56.16 31.06 2.51 50.05 0 80 0 110.93 0 0 330.71 Poly Fat(g) 2.62 0.1 1.31 1.92 0 0 0 0.25 4.45 0 10.64 Omega-3(g) 0.08 0.04 0.04 0.2 0.84 Wt(g) 468 136 120 92 474 530 711 138.75 283.5 888.75 3,842 Fat(g) 7.11 0.45 10.03 3.68 0 60 0 0.92 27.06 0 109.25 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 7.96 3.54 0 2.3 25.6 Kcal(kcal) 332.28 121.04 156 269.56 0 1100 0 506.44 651.67 0 3,136.98 Sat Fat(g) 1.45 0.15 3.35 0.53 0 15 0 0.25 8.78 0 29.51 Chol(mg) 0 0 397.2 0.92 0 225 0 0 274.83 0 897.95 Sugar(g) 1.26 16.63 2.68 4.36 30.1
41
DA Plus 10 Page: 8
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Omega-6(g) 0 0 0 0.2 3.52 0 9.13 Water(L) 0.39 0.1 0.09 0.03 0.47 0 0.71 0.02 0.16 0.89 2.86 Niacin(mg) 1.05 0.9 0.1 3.61 0 0 0 5.82 13.94 0 25.42 Vit C(mg) 0 11.83 0 0 0 6 0 0 0 0 17.83 Alpha-T(mg) 0.37 2.2 Omega-3(g) 0 0 0 0.04 0.44 0 0.84 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0.5 0.14 0.06 0 0 0 0.23 1.58 0 2.52 Vit D (ug)(g) 0 0 2.04 0 0 0 0 0 0 0 2.04 Calcium(mg) 42.12 875.73 Diet Fiber(g) 0 10 0 1.8 0 0 25.6 Thiamin(mg) 0.36 0.04 0.07 0.38 0 0 0 0.8 0.35 0 1.99 Vit B12(g) 0 0 1.16 0.02 0 0 0 0 9.97 0 11.16 Vit A (RAE)(g) 0 4.08 147.6 0 0 0 0 0 0 0 151.68 Iron(mg) 4.21 30.1 Sugar(g) 0 5 0 0.17 0 0 30.1 Ribo(mg) 0.07 0.1 0.49 0.31 0 0 0 0.07 0.85 0 1.89 Fol (DFE)(g) 28.08 27.2 34.8 146.28 0 0 0 536.96 34 0 807.32 Vit A (IU)(IU) 0 87.04 658.17 0 0 500 0 0 0 0 1,245.21 Magn(mg) 126.36 354.36
42
DA Plus 10 Page: 9
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Item Name Oatmeal, Cooked with Water Banana Eggs, Scrambled, No Added Fat Bread, White, Toasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Rice, White, Long Grain, Enriched, Dry Beef, Steak, Separable Lean, Fried Water, Tap Alpha-T(mg) 0.14 0.92 0.22 0 0 0 0.15 0.4 0 2.2 Potas(mg) 327.6 486.88 181.2 120.52 4.74 0 7.11 159.56 1382.67 8.89 2,679.17 Calcium(mg) 6.8 93.6 109.48 14.22 500 21.33 38.85 22.67 26.66 875.73 Zinc(mg) 4.68 0.2 1.19 0.63 0 0 0 1.51 15.19 0 23.4 Iron(mg) 0.35 1.72 3.06 0 5 0 5.98 9.78 0 30.1 Sodium(mg) 18.72 1.36 435.6 544.64 14.22 2450 21.33 6.94 1122 26.66 4,641.47 Magn(mg) 36.72 15.6 23.92 4.74 0 7.11 34.69 96.33 8.89 354.36
43
DA Plus 10 Page: 10

Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Protein(g) 18.78 14.82 0 1.7 1.29 23.18 20.33 1.8 49.29 0 13.37 21.73 0 166.29 Mono Fat(g) 8.53 7.41 0 0.29 47.87 Quantity 3 item(s) - Large egg 5 slice(s) - slice cooked (1 slice raw is 29 grams) 16 fluid ounce(s) 1 item(s) - fruit without refuse 1 item(s) Medium (7 in. to 7 7/8 in. long) 3 item(s) 4 ounce(s) 0.5 cup(s) 6 ounce(s) 12 fluid ounce(s) 1 item(s) 3 slice(s) - 1/4 of 12 in. diameter 40 fluid ounce(s) Carb(g) 1.15 0.57 0 31.01 26.95 45.85 8.24 20.71 0 0 27.75 82.6 0 244.83 Poly Fat(g) 4.49 1.82 0 0.15 16.17 Wt(g) 138 40 474 207 118 162 113.4 82.5 170.1 355.5 134 213 1185 3,392.5 Fat(g) 20.48 16.71 0 0.79 0.39 32.32 2.69 0.41 5.15 0 17.7 20.83 0 117.47 Trans Fat(g) 0.06 0 0 0 0.06 Kcal(kcal) 270.48 216.4 0 124.2 105.02 568.62 138.35 96.53 256.85 0 328.3 609.18 0 2,713.92 Sat Fat(g) 5.97 5.5 0 0.19 0.13 15.72 1.32 0.01 1.45 0 6.08 7.86 0 44.23 Chol(mg) 553.38 44 0 0 895.69
44
DA Plus 10 Page: 11
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Mono Fat(g) 0.04 10.82 1.89 0.06 1.75 0 8.27 8.81 0 47.87 Omega-6(g) 3.84 0 0 0.04 0.05 3.46 0.35 0.01 0.85 0 1.06 2.64 0 12.3 Water(L) 0.1 0 0.47 0.17 0.09 0.06 0.08 0.06 0.12 0.36 0.07 0.08 1.18 2.84 Poly Fat(g) 0.09 4.03 0.36 0.01 1.12 0 1.24 2.86 0 16.17 Omega-3(g) 0.19 0.08 0 0.11 0.03 0.57 0.01 0 0.03 0 0.19 0.21 0 1.43 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0.06 Diet Fiber(g) 0 0 0 3.31 3.07 2.92 0 0.5 0 0 1.61 3.83 0 15.23 Thiamin(mg) 0.06 0.16 0 0.06 0.04 0.34 0.46 0.06 0 0 0.29 0.7 0 2.16 Chol(mg) 0 68.04 24.95 0 130.98 0 50.92 23.43 0 895.69 Sugar(g) 0.55 0 0 28.28 14.43 0.76 0 0 0 0 2.48 4.22 0 50.72 Ribo(mg) 0.68 0.11 0 0.08 0.09 0.46 0.11 0.01 0.2 0 0.26 0.63 0 2.63
45
DA Plus 10 Page: 12
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Niacin(mg) 0.11 4.44 0 1.38 0.78 2.7 2.58 1.43 14.41 0 4.98 6.16 0 38.98 Vit C(mg) 0 0 0 75.35 10.27 7.13 0.68 0 0 0 0.27 6.39 0 100.08 Alpha-T(mg) 1.81 0.12 0 1.86 0.12 1.3 0 0.01 0.46 7.22 Vit B6(mg) 0.25 0.14 0 0.25 0.43 0.08 0.26 0.04 0.56 0 0.14 0.14 0 2.31 Vit D (ug)(g) 3.04 0.4 0 0 0 0 0 0 0.17 0 0 0 0 3.61 Calcium(mg) 85.56 4.4 14.22 22.77 5.9 568.62 6.8 6.6 22.11 1,198.01 Vit B12(g) 1.34 0.49 0 0 0 0 0.43 0 0.39 0 0.96 0.47 0 4.09 Vit A (RAE)(g) 302.22 4.4 0 111.78 3.54 174.96 0 0 10.21 0 2.68 59.64 0 669.43 Iron(mg) 2.61 0.58 0 0.33 0.31 3.13 0.44 1.46 1.5 19.04 Fol (DFE)(g) 70.38 0.8 0 89.01 23.6 97.2 2.27 97.35 5.1 0 89.78 221.52 0 697.01 Vit A (IU)(IU) 1086.06 14.8 0 2239.74 75.52 559.51 0 0 32.32 0 28.98 835 0 4,871.93 Magn(mg) 17.94 13.2 4.74 20.7 31.86 40.5 9.07 4.12 40.82 265.88
46
DA Plus 10 Page: 13
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Item Name Eggs, Fried Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap Mango Banana Quesadilla, Cheese Ham, Honey, Smoked Rice, White, Long Grain, Enriched, Instant, Boiled Chicken, Breast, Meat Only, Boneless, Skinless, Stewed Water, Tap Sandwich, Pastrami Pizza, Cheese, Thick Crust Water, Tap Alpha-T(mg) 0 0.27 1.28 0 7.22 Potas(mg) 209.76 226 4.74 347.76 422.44 226.8 187.11 7.43 318.08 3.55 182.24 364.23 11.85 2,511.99 Calcium(mg) 10.67 80.4 334.41 35.55 1,198.01 Zinc(mg) 1.92 1.4 0 0.19 0.18 2.61 1.03 0.4 1.65 0 2.71 2.26 0 14.34 Iron(mg) 0 3.03 5.67 0 19.04 Sodium(mg) 285.66 924 14.22 2.07 1.18 1407.78 1020.6 3.3 107.16 10.67 1364.12 1237.53 35.55 6,413.84 Magn(mg) 3.55 22.78 44.73 11.85 265.88
47
DA Plus 10 Page: 14

Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Protein(g) 12.97 9.15 13.81 11.85 0 48 0 14.62 0 110.4 Mono Fat(g) 3.75 0.6 1.18 5.93 0 0 0 16.62 0 28.08 Omega-6(g) 1.1 1.42 0.09 17.2 Quantity 2 item(s) - 2 large eggs 4 slice(s) 2 ounce(s) - 1 slice 4 slice(s) - slice cooked (1 slice raw is 29 grams) 16 fluid ounce(s) 4 item(s) - i item is 1 taco 32 fluid ounce(s) 1.5 cup(s) 24 fluid ounce(s) Carb(g) 2.51 49.06 1.08 0.46 0 64 0 47.82 0 164.92 Poly Fat(g) 1.31 1.6 0.13 1.46 0 0 0 15.22 0 19.71 Omega-3(g) 0.04 0.17 0.04 0.89 Wt(g) 120 100 56.7 32 474 424 948 348 711 3,213.7 Fat(g) 10.03 3.19 3.97 13.37 0 48 0 48.02 0 126.58 Trans Fat(g) 0 0.03 0 0 0 0 0 0 0 0.03 Diet Fiber(g) 0 2.7 0 18.36 Kcal(kcal) 156 265 98.09 173.12 0 880 0 664.68 0 2,236.89 Sat Fat(g) 3.35 0.7 2.46 4.4 0 12 0 13.57 0 36.48 Chol(mg) 397.2 0 11.91 35.2 0 180 0 34.8 0 659.11 Sugar(g) 2.68 5.07 0.29 20.29
48
DA Plus 10 Page: 15
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Omega-6(g) 0 0 0 0 14.59 0 17.2 Water(L) 0.09 0.04 0.04 0 0.47 0 0.95 0.23 0.71 2.53 Niacin(mg) 0.1 4.78 0.03 3.55 0 0 0 1.82 0 10.28 Vit C(mg) 0 0 0 0 0 4.8 0 18.79 0 23.59 Omega-3(g) 0.06 0 0 0 0.58 0 0.89 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.14 0.09 0.03 0.11 0 0 0 0.36 0 0.72 Vit D (ug)(g) 2.04 0 0.06 0.32 0 0 0 0 0 2.42 Diet Fiber(g) 0 0 8 0 7.66 0 18.36 Thiamin(mg) 0.07 0.53 0.01 0.13 0 0 0 0.17 0 0.9 Vit B12(g) 1.16 0 0.28 0.39 0 0 0 0.14 0 1.97 Vit A (RAE)(g) 147.6 0 34.02 3.52 0 0 0 205.32 0 390.46 Sugar(g) 0 0 4 0 8.25 0 20.29 Ribo(mg) 0.49 0.24 0.13 0.08 0 0 0 0.28 0 1.23 Fol (DFE)(g) 34.8 171 6.24 0.64 0 0 0 100.92 0 313.6 Vit A (IU)(IU) 658.17 1 117.37 11.84 0 400 0 2614.17 0 3,802.55
49
DA Plus 10 Page: 16
May 07, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, White Cheese, Cheddar or Colby, Low Fat Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Water, Tap DEL TACO Taco, Chicken, Soft Water, Tap Casserole, Tortilla with Salsa and Cheese (Chilaquiles) Water, Tap Alpha-T(mg) 0.92 0.22 0.03 0.1 0 0 0 3.97 0 5.24 Potas(mg) 181.2 115 37.42 180.8 4.74 0 9.48 650.76 7.11 1,186.51 Calcium(mg) 93.6 260 235.3 3.52 14.22 400 28.44 323.64 21.33 1,380.05 Zinc(mg) 1.19 0.84 1.03 1.12 0 0 0 2.09 0 6.27 Iron(mg) 1.72 3.59 0.24 0.46 0 4 0 2.44 0 12.44 Sodium(mg) 435.6 491 347 739.2 14.22 1960 28.44 605.52 21.33 4,642.31 Magn(mg) 15.6 25 9.07 10.56 4.74 0 9.48 87 7.11 168.56
50
DA Plus 10 Page: 17
Energy Balance for May 05, 2013, May 06, 2013, May 07, 2013
Date May 05, 2013 May 06, 2013 May 07, 2013 Total: kCal Consumed 3137 2713 2237 8087 kCal Burned 2179 2179 2179 6537 Net kCal 958 534 58 1550
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
kCal 3922 2696 2179 517
51
DA Plus 10 Page: 18
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Robert Rivas 5 ft. 10 inches 182.0 lbs. 19 years 26.1 Male Very Active No No
Appendix II: WB4
DRI Goals Nutrient DRI
Energy
Kilocalories Protein Carbohydrate Fat, Total 3922 kcal 66.04 g 438.0 - 633.0 g 86.0 - 151.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 39 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g
Carbohydrates
Dietary Fiber, Total 38 g
52
DA Plus 10 Page: 1
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Nutrient Sugar, Total DRI * No recommendation
Other
Water Alcohol 3.7 L * 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
53
DA Plus 10 Page: 2
Macronutrient Ranges for May 08, 2013, May 09, 2013, May 10, 2013
Macronutrient Ranges
2,000 1,750 1,500
Calories
1,250 1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,765-2,549 kCal 10%-35% 392-1,373 kCal 20%-35% 784-1,373 kCal 0% 0 kCal
Fat Actual Intake

Yours 43% 26% 35% 0% 1,156 kCal 704 kCal 921 kCal 0 kCal
Alcohol
54
DA Plus 10 Page: 3
Fat Breakdown for May 08, 2013, May 09, 2013, May 10, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 5% 0% 7% 11% 12% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
55
DA Plus 10 Page: 4
Intake vs. Goals for May 08, 2013, May 09, 2013, May 10, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 3922 kcal 66.04 g 2,661.31 kcal 175.96 g 68% 266%
438.0 - 633.0 289.06 g g 86.0 - 151.0 102.35 g g
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 39 g * * * < 300 mg 19.32 g 33.65 g 34.68 g 0.03 g 515.9 mg 50%
172%

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 24.03 g 8.25 g 141% 515%
Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 60.24 g 93.13 g 159%
Other
Water Alcohol 3.7 L * 3.93 L 0g 106%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1.89 mg 3.04 mg 34.97 mg 4.13 mg 8.08 g 818.06 g 572.18 mg 5.85 g 2,220.43 g 37,160.99 IU 16.63 mg 39% 247% 1,239% 111% 157% 234% 219% 317% 336% 205% 636%
Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,734.09 mg 26.56 mg 738.5 mg 173% 332% 185%
56
DA Plus 10 Page: 5
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 6,911.33 mg 20.95 mg 1,677.75 mg 0% 25% 50% 75% 100% 147% 190% 112%
57
DA Plus 10 Page: 6
MyPlate Analysis for May 08, 2013, May 09, 2013, May 10, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0
Actual 7.4 oz. eq. 5.3 cup eq. 3.2 cup eq. 2.8 cup eq. 12 oz. eq. 362.4
% Goal 73.7% 132.6% 128.4% 94.3% 171.7% 55.9%
Your results are based on a 3200 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 11.0 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.
58
DA Plus 10 Page: 7

Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Quantity 2 item(s) - 2 large eggs 4 cup(s) 0.5 cup(s) chopped 16 fluid ounce(s) 1 cup(s) 12 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) Chopped 40 item(s) - 2 3/4 in. long 12 fluid ounce(s) 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 4 ounce(s) 1 item(s) - 1 item is 1 container 4 ounce(s) 1 item(s) - fruit without skin and seeds 2 cup(s) 24 fluid ounce(s) 0.5 cup(s) 1 item(s) - 1 item is 1 container 8 fluid ounce(s) Carb(g) 2.51 112.32 7.47 0 1.09 18.23 12.08 32.96 15 36.59 0 296.78 Wt(g) 120 936 80 474 30 367.5 182 400 364.5 173 Kcal(kcal) 156 664.56 32 0 6.9 124.95 61.88 140 75 160.89
Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw
Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 12.97 23.77 0.88 0 0.86 12.38 5.13 2.56 3 4.32 22.5 186.46
113.39 226 113.4 133.68 266.67 711 69 226 237 5,223.14 Fat(g) 10.03 14.23 0.08 0 0.12 0.29 0.67 0.52 0 0.22 7.19 108.61
161.01 150 208.65 223.25 53.33 0 410.55 150 0 2,778.98 Sat Fat(g) 3.35 2.9 0.03 0 0.02 0.21 0.07 0.09 0 0.06 1.11 21.93
59
DA Plus 10 Page: 8
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Protein(g) 22 31.06 2.62 5.87 0 14.53 22 0 186.46 Mono Fat(g) 3.75 4.07 0.01 0 0 0.08 0.02 0.03 0 0.01 2.38 0 3.29 13.1 0 0 22.34 0 0 49.09 Omega-6(g) 1.1 5.06 0.01 0 0.01 0.01 0.03 0.23 0 0.07 0.2 0 19.55 Carb(g) 11 0 11.55 10.35 0 14.63 11 0 296.78 Poly Fat(g) 1.31 5.23 0.01 0 0.05 0.01 0.07 0.26 0 0.1 2.88 0 1.79 2.43 0.13 0 8.97 0 0 23.24 Omega-3(g) 0.04 0.17 0 0 0.04 0 0.04 0.03 0 0.02 0.33 0 0.95 Fat(g) 5 8.41 20.6 0.32 0 35.91 5 0 108.61 Trans Fat(g) 0 0.01 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.01 0 0 0.02 Diet Fiber(g) 0 15.91 1.36 0 0.66 0 4.73 11.6 3 3.81 0 0 63.28 Sat Fat(g) 3 2.36 2.84 0.11 0 2.78 3 0 21.93 Chol(mg) 397.2 0 0 0 0 7.35 0 0 0 0 62.36 35 85.05 0 0 0 0 35 0 621.96 Sugar(g) 2.68 2.53 3.39 0 0.13 18.71 3.09 19.04 10.5 2.04 0 11 92.92
60
DA Plus 10 Page: 9
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Omega-6(g) 1.53 2.24 0.11 0 8.96 0 0 19.55 Water(L) 0.09 0.78 0.07 0.47 0.03 0.33 0.16 0.36 0.34 0.13 0.08 0 0.08 0.1 0.25 0.71 0 0 0.24 4.22 Niacin(mg) 0.1 2.11 0.09 0 0.22 0.35 1.16 2.22 0 2.44 8.91 0 8.85 34.07 Omega-3(g) 0.07 0.17 0.03 0 0.01 0 0 0.95 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.14 0.05 0.1 0 0.06 0.14 0.32 0.42 0 0.54 0.93 0 0.33 3.48 Diet Fiber(g) 0 9.09 5.6 0 7.52 0 0 63.28 Thiamin(mg) 0.07 0.71 0.04 0 0.02 0.17 0.13 0.12 0 0.11 0.26 0 0 0.1 0.38 0 0.06 0 0 2.16 Vit B12(g) 1.16 0 0 0 0 1.84 0 0 0 0 3.61 0 0.24 6.85 Sugar(g) 0 0.4 5.01 0 3.4 11 0 92.92 Ribo(mg) 0.49 0.15 0.02 0 0.06 0.67 0.21 0.14 0 0.08 0.43 0 0 0.19 0.38 0 0.67 0 0 3.5 Fol (DFE)(g) 34.8 56.16 15.2 0 58.2 18.38 114.66 108 0 48.44 28.35 0 3.4 779.8
61
DA Plus 10 Page: 10
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Niacin(mg) 2.56 2.61 0 2.45 0 0 34.07 Vit C(mg) 0 0 5.92 0 8.43 0 162.34 10.4 108 16.61 0 2.4 0 11.76 14.93 0 0 2.4 0 343.2 Alpha-T(mg) 0.92 0.75 0.02 0 0.61 0.04 1.42 0 0 0.07 0 0 0.31 2.63 3.01 26.2 Vit B6(mg) 0.38 0 0 0.09 0 0 3.48 Vit D (ug)(g) 2.04 0 0 0 0 4.41 0 0 0 0 0 0 0.11 0 0 0 0 0 0 6.56 Calcium(mg) 93.6 84.24 18.4 14.22 29.7 448.35 85.54 128 30 25.95 13.61 400 14.74 17.38 64 2,080.4 Vit B12(g) 0 0 0 0 0 0 6.85 Vit A (RAE)(g) 147.6 0 0 0 140.7 224.17 56.42 2760 150 1.73 13.61 60.06 28.35 9.36 101.33 0 0 60.06 0 3,753.39 Iron(mg) 1.72 8.42 0.17 0 0.81 0.11 1.33 3.56 0.54 1.87 0.91 1.08 1.04 0.82 5.71 31.8 Fol (DFE)(g) 118.98 138.67 0 36.57 0 0 779.8 Vit A (IU)(IU) 658.17 0 1.6 0 2813.1 749.7 1133.86 55160 3000 17.3 45.36 200 92.99 196.51 2015.99 0 0.69 200 0 66,285.27 Magn(mg) 15.6 252.72 8 4.74 23.7 40.43 38.22 40 0 48.44 32.88 0 24.95 38.77 37.33 809.15
62
DA Plus 10 Page: 11
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Item Name Eggs, Scrambled, No Added Fat Oatmeal, Instant, Prepared with Water Onions, Chopped Water, Tap Spinach, Chopped, Raw Milk, Non Fat Skim or Fat Free Broccoli Carrots, Baby V8 100% Juice, Vegetable, Low Sodium Potatoes, Baked Salmon, Atlantic, Wild, Raw CABOT Yogurt, Greek Style, Plain Chicken, Breast, Meat and Skin, Boneless, Stewed Avocado, California Asparagus Water, Tap Almonds, Dry Roasted, without Salt Added CABOT Yogurt, Greek Style, Plain Water, Tap Alpha-T(mg) 0 16.42 0 0 26.2 Potas(mg) 181.2 655.2 116.8 4.74 167.4 573.3 575.12 948 1350 925.55 555.61 0 201.85 677.77 538.67 7.11 491.28 0 2.37 7,971.96 Calcium(mg) 21.33 184.23 400 7.11 2,080.4 Zinc(mg) 1.19 9.36 0.14 0 0.16 1.54 0.75 0.68 0 0.62 0.73 0 1.1 0.91 1.44 0 2.28 0 0 20.89 Iron(mg) 0 2.64 1.08 0 31.8 Sodium(mg) 435.6 37.44 3.2 14.22 23.7 154.35 60.06 312 210 17.3 49.89 120 70.31 10.69 5.33 21.33 2.07 120 7.11 1,674.61 Magn(mg) 7.11 193.89 0 2.37 809.15
63
DA Plus 10 Page: 12

Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 17.83 8 2.89 0 12.38 29.48 4 1.48 22.5 0 1.72 8.14 34.64 22 0 0.58 8.91 174.56 Quantity 3 cup(s) 2 slice(s) 3 cup(s) - Whole 16 fluid ounce(s) 12 fluid ounce(s) - 8 fl oz is 1 cup 1 cup(s) 2 cup(s) 1 item(s) - large (8" to 8-7/8" long) 4 ounce(s) 20 fluid ounce(s) 2 cup(s) 1 cup(s) 4 ounce(s) 1 item(s) - 1 item is 1 container 16 fluid ounce(s) 1 item(s) - large (3-1/4" dia) 0.5 cup(s) 8 fluid ounce(s) Carb(g) 84.24 30 33.18 0 18.23 2.57 27.68 31.06 0 0 2.18 39.4 0 11 0 30.8 8.02 318.35 Wt(g) 702 72 432 474 367.5 182 288 136 113.39 592.5 60 185 113.4 226 474 223 58.5 237 4,936.29 Fat(g) 10.67 3 1.3 0 0.29 31.5 1.41 0.45 7.19 0 0.23 3.55 6.57 5 0 0.38 38.15 109.69 Kcal(kcal) 498.42 180 138.24 0 124.95 416.78 123.84 121.04 161.01 0 13.8 222 207.52 150 0 115.96 382.59 0 2,856.15 Sat Fat(g) 2.18 0 0.06 0 0.21 5.66 0.04 0.15 1.11 0 0.04 0 2.5 3 0 0.06 3.58 18.59
64
DA Plus 10 Page: 13
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Water, Tap Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Item Name Oatmeal, Instant, Prepared with Water Protein(g) 0 174.56 Mono Fat(g) 3.05 0 0.19 0 0.08 8.64 0.14 0.04 2.38 0 0.01 0 2.62 0 0 0.02 5.23 0 22.39 Omega-6(g) 3.8 0 0.39 0 0.01 13.07 0.54 0.06 0.2 0 0.02 0 0.19 0 0 0.1 22.28 0 40.65 Water(L) 0.59 4.09 Carb(g) 0 318.35 Poly Fat(g) 3.92 1 0.67 0 0.01 14.94 0.81 0.1 2.88 0 0.1 0 0.24 0 0 0.11 27.6 0 52.38 Omega-3(g) 0.13 0.5 0.28 0 0 1.62 0.27 0.04 0.33 0 0.08 0 0 0 0 0.02 5.31 0 8.59 Alcohol(g) 0 0 Fat(g) 0 109.69 Trans Fat(g) 0.01 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.01 Diet Fiber(g) 11.93 8 8.64 0 0 0.73 15.26 3.54 0 0 1.32 5.18 0 0 0 5.35 3.92 0 63.87 Thiamin(mg) 0.53 1.7 Sat Fat(g) 0 18.59 Chol(mg) 0 0 0 0 7.35 100.1 0 0 62.36 0 0 0 92.99 35 0 0 0 0 297.8 Sugar(g) 1.9 4 21.12 0 18.71 0.98 14.05 16.63 0 0 0.25 0 0 11 0 23.17 1.53 0 113.34 Ribo(mg) 0.11 2.32
65
DA Plus 10 Page: 14
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Water(L) 0 0.39 0.47 0.33 0.12 0.25 0.1 0.08 0.59 0.05 0.13 0.07 0 0.47 0.19 0 0.24 4.09 Niacin(mg) 1.58 0 1.67 0 0.35 6.61 1.86 0.9 8.91 0 0.43 0.76 9.91 0 0 0.2 0.66 0 33.85 Vit C(mg) 0 0 254.02 0 0 358.06 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.04 0 0.2 0 0.14 0.49 0.09 0.5 0.93 0 0.12 0.23 0.74 0 0 0.09 0.31 0 3.87 Vit D (ug)(g) 0 0 0 0 4.41 4.52 Thiamin(mg) 0 0.1 0 0.17 0.06 0.06 0.04 0.26 0 0.05 0.2 0 0 0 0.04 0.2 0 1.7 Vit B12(g) 0 0 0 0 1.84 0.31 0 0 3.61 0 0 0 1.94 0 0 0 0 0 7.69 Vit A (RAE)(g) 0 0 4.32 0 224.17 679.38 Ribo(mg) 0 0.1 0 0.67 0.2 0.07 0.1 0.43 0 0.11 0.2 0.18 0 0 0.06 0.09 0 2.32 Fol (DFE)(g) 42.12 0 103.68 0 18.38 25.48 72 27.2 28.35 0 116.4 77.7 11.34 0 0 6.69 57.33 0 586.66 Vit A (IU)(IU) 0 0 51.84 0 749.7 7,718.42
66
DA Plus 10 Page: 15
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Item Name Oatmeal, Instant, Prepared with Water NATURAL OVENS Bread, 100% Whole Grain Strawberries Water, Tap Milk, Non Fat Skim or Fat Free Chicken Salad Blackberries Banana Salmon, Atlantic, Wild, Raw Vit C(mg) 1.46 60.48 11.83 0 0 16.86 0 0 2.4 0 10.26 0.76 0 358.06 Alpha-T(mg) 0.56 0 1.25 0 0.04 2.04 3.37 0.14 0 0 1.22 1.17 0.44 0 0 0.4 0.41 0 11.03 Potas(mg) 491.4 0 660.96 4.74 573.3 318.5 466.56 486.88 555.61 5,166.23 Vit D (ug)(g) 0 0 0 0 0 0 0 0.11 0 0 0 0 0 4.52 Calcium(mg) 63.18 0 69.12 14.22 448.35 38.22 83.52 6.8 13.61 17.78 59.4 31.45 22.68 400 14.22 13.38 57.33 7.11 1,360.36 Zinc(mg) 7.02 0 0.6 0 1.54 2.22 1.53 0.2 0.73 24.55 Vit A (RAE)(g) 52.78 31.68 4.08 13.61 0 281.4 0 0 60.06 0 6.69 0.58 0 679.38 Iron(mg) 6.32 1.44 1.77 0 0.11 1.47 1.79 0.35 0.91 0 1.63 2.76 2.22 1.08 0 0.27 1.7 0 23.81 Sodium(mg) 28.08 260 4.32 14.22 154.35 287.56 2.88 1.36 49.89 1,098.09 Vit A (IU)(IU) 200.6 616.32 87.04 45.36 0 5626.2 9.25 0 200 0 120.42 11.7 0 7,718.42 Magn(mg) 189.54 0 56.16 4.74 40.43 27.3 57.6 36.72 32.88 5.92 47.4 118.4 29.48 0 4.74 11.15 92.43 2.37 757.27
67
DA Plus 10 Page: 16
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Water, Tap Spinach, Chopped, Raw Quinoa, Cooked Beef, Top Sirloin, Separable Lean, 0'' Fat, Broiled CABOT Yogurt, Greek Style, Plain Water, Tap Apple, Medium Nuts, Walnut, English, Chopped Water, Tap Potas(mg) 5.92 334.8 318.2 445.66 0 4.74 238.61 257.98 2.37 5,166.23 Zinc(mg) 0 0.32 2.02 6.48 0 0 0.09 1.81 0 24.55 Sodium(mg) 17.78 47.4 12.95 72.58 120 14.22 2.23 1.17 7.11 1,098.09
68
DA Plus 10 Page: 17

Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 4.93 26 0 1.72 12.97 2.62 11.14 2.52 0 7.36 49.71 166.85 Quantity 1 ounce(s) 4 ounce(s) - 2 oz drained is about 1/4 cup 12 fluid ounce(s) 2 cup(s) 2 item(s) - 2 large eggs 1 item(s) - fruit without skin and seeds 3 cup(s) chopped 0.5 cup(s) 16 fluid ounce(s) 2 slice(s) - 3 3/4 in. x 5 in. x 1/2 in. 5 ounce(s) 1 item(s) potato large 6 ounce(s) 1 cup(s) - cubes 24 fluid ounce(s) 12 fluid ounce(s) - 8 fl oz is 1 cup 8 fluid ounce(s) 1 item(s) - 1 item is 1 container 1 ounce(s) Carb(g) 19.7 0 0 2.18 2.51 11.55 33.6 22.39 0 43.5 0 252.05 Wt(g) 28.35 112 355.5 60 120 133.68 468 97.5 474 88 141.75 299 170.1 160 711 367.5 237 226 28.35 4,277.73 Fat(g) 0.82 2 0 0.23 10.03 20.6 1.92 0.88 0 5.43 12.16 88.76 Kcal(kcal) 90.15 120 0 13.8 156 223.25 163.8 108.22 0 239.36 321.77 278.07 56.13 54.4 0 124.95 0 150 248.91 2,348.81 Sat Fat(g) 0.12 0 0 0.04 3.35 2.84 0.37 0.18 0 1.15 3.43 17.44
69
DA Plus 10 Page: 18
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Protein(g) 7.47 4.58 1.34 0 12.38 0 22 0.1 166.85 Mono Fat(g) 0.06 0 0 0.01 3.75 13.1 0.19 0.32 0 2.09 4.01 0.01 0 0 0 0.08 0 0 5.85 29.47 Omega-6(g) 0 0 0 0.02 1.1 2.24 0.24 0.3 0 1.58 1.74 11.88 Carb(g) 63.24 10.99 13.06 0 18.23 0 11 0.11 252.05 Poly Fat(g) 0.43 0 0 0.1 1.31 2.43 0.8 0.31 0 1.71 2.32 0.17 0.3 0.13 0 0.01 0 0 18.39 28.42 Omega-3(g) 0 0 0 0.08 0.04 0.17 0.56 0.01 0 0.12 0.23 15.2 Fat(g) 0.39 0.63 0.3 0 0.29 0 5 28.07 88.76 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.05 0.05 Diet Fiber(g) 5.75 0 0 1.32 0 9.09 15.44 1.75 0 6.07 0 53.58 Sat Fat(g) 0.1 0 0.08 0 0.21 0 3 2.56 17.44 Chol(mg) 0 50 0 0 397.2 0 0 0 0 0.88 137.5 0 0 0 0 7.35 0 35 0 627.93 Sugar(g) 10.26 0 0 0.25 2.68 0.4 6.51 0.34 0 6.89 0 73.14
70
DA Plus 10 Page: 19
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Omega-6(g) 0.13 0 0.06 0 0.01 0 0 4.47 11.88 Water(L) 0 0 0.36 0.05 0.09 0.1 0.42 0.07 0.47 0.03 0.08 0.22 0.15 0.14 0.71 0.33 0.24 0 0 3.47 Niacin(mg) 2.05 10 0 0.43 0.1 2.56 2.59 1.49 0 3.17 7.77 36.98 Omega-3(g) 0.04 0 0.07 0 0 0 0 13.87 15.2 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.66 0.4 0 0.12 0.14 0.38 0.94 0.14 0 0.21 0.86 5.03 Diet Fiber(g) 6.58 6.12 1.44 0 0 0 0 0 53.58 Thiamin(mg) 0.33 0 0 0.05 0.07 0.1 0.29 0.09 0 0.2 0.16 0.19 0.09 0.07 0 0.17 0 0 0 1.79 Vit B12(g) 0 1.8 0 0 1.16 0 0 0 0 0.03 4.86 9.69 Sugar(g) 3.53 0 12.58 0 18.71 0 11 0 73.14 Ribo(mg) 0.33 0 0 0.11 0.49 0.19 0.58 0.02 0 0.16 0.4 0.14 0.19 0.03 0 0.67 0 0 0 3.31 Fol (DFE)(g) 0 0 0 116.4 34.8 118.98 505.44 3.9 0 29.92 18.43 1,087.73
71
DA Plus 10 Page: 20
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Niacin(mg) 4.22 1.09 1.17 0 0.35 0 0 0 36.98 Vit C(mg) 525.07 0 0 16.86 0 11.76 303.73 0 0 0 0 28.7 68.04 58.72 0 0 0 2.4 0 1,015.29 Alpha-T(mg) 0 0 0 1.22 0.92 2.63 6.79 0.03 0 0.44 0.2 12.67 Vit B6(mg) 0.93 0 0.12 0 0.14 0 0 0 5.03 Vit D (ug)(g) 0 0 0 0 2.04 0 0 0 0 0 0 0 0 0 0 4.41 0 0 0 6.45 Calcium(mg) 36.85 0 10.67 59.4 93.6 17.38 187.2 9.75 14.22 44.88 7.09 1,761.52 Vit B12(g) 0 0 0 0 1.84 0 0 0 9.69 Vit A (RAE)(g) 86.14 0 0 281.4 147.6 9.36 360.36 0 0 5.28 0 2.99 780.75 270.4 0 224.17 0 60.06 0 2,228.51 Iron(mg) 2.86 0 0 1.63 1.72 0.82 3.14 0.41 0 2.36 4.46 24.06 Fol (DFE)(g) 83.72 124.17 33.6 0 18.38 0 0 0 1,087.73 Vit A (IU)(IU) 1722.8 0 0 5626.2 658.17 196.51 7244.64 0 0 20.05 0 29.9 15620.1 5411.2 0 749.7 0 200 0 37,479.27 Magn(mg) 57.43 0 3.55 47.4 15.6 38.77 98.28 41.92 4.74 85.36 49.61 649.08
72
DA Plus 10 Page: 21
May 27, 2013 Robert Rivas, treborsavir@gmail.com Profile: Robert Rivas, 3 Day Average Item Name Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Item Name GILROY FOODS Dehydrated Green Bell Peppers, All Forms BUMBLE BEE Albacore, Solid White in Water Water, Tap Spinach, Chopped, Raw Eggs, Scrambled, No Added Fat Avocado, California Broccoli, Chopped, Boiled, Drained Rice, Brown, Long Grain, Cooked Water, Tap Bread, 100% Whole Wheat Beef, Top Round, Choice, Separable Lean, 1/4'' Fat, Pan Fried Potatoes, Baked Collards, Chopped, Frozen Cantaloupe Water, Tap Milk, Non Fat Skim or Fat Free Water, Tap CABOT Yogurt, Greek Style, Plain Oil, Flaxseed with Added Sliced Flaxseed Alpha-T(mg) 0.12 0 0.08 0 0.04 0 0 0.2 12.67 Potas(mg) 873.75 0 3.55 334.8 181.2 677.77 1371.24 41.92 4.74 330.88 727.17 1599.65 430.35 427.2 7.11 573.3 2.37 0 8.79 7,595.79 Calcium(mg) 44.85 341.9 14.4 21.33 448.35 7.11 400 2.55 1,761.52 Zinc(mg) 0.74 0 0 0.32 1.19 0.91 2.11 0.61 0 1.55 6.55 1.08 0.44 0.29 0 1.54 0 0 0.09 17.41 Iron(mg) 3.23 1.82 0.34 0 0.11 0 1.08 0.1 24.06 Sodium(mg) 53.33 360 10.67 47.4 435.6 10.69 191.88 4.88 14.22 589.6 100.64 29.9 81.65 25.6 21.33 154.35 7.11 120 1.7 2,260.54 Magn(mg) 83.72 49.33 19.2 7.11 40.43 2.37 0 4.25 649.08
73
DA Plus 10 Page: 22
Energy Balance for May 08, 2013, May 09, 2013, May 10, 2013
Date May 08, 2013 May 09, 2013 May 10, 2013 Total: kCal Consumed 2780 2857 2348 7985 kCal Burned 2179 2179 2179 6537 Net kCal 601 678 169 1448
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
kCal 3922 2662 2179 483
74
DA Plus 10 Page: 23

RivasR WBfinal

Caricato da

Informazioni sul documento

Titolo originale

Copyright

Formati disponibili

Condividi questo documento

Condividi o incorpora il documento

Opzioni di condivisione

Hai trovato utile questo documento?

Questo contenuto è inappropriato?

Copyright:

Formati disponibili

RivasR WBfinal

Caricato da

Copyright:

Formati disponibili

Reaching Your Ideal Health

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

6.604 43.8 3.8 SKIP SKIP 1.7 0.16

13.208 87.6 7.6

VITAMINS mg mg mg mg mcg mcg mg mcg

1.2 1.3 16 1.3 2.4 400 90 15

0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5

0.24 0.26 3.2 0.26 0.48 80 18 3 180 3

Potassium Zinc Sodium

2. My Nutrition Profile DRI GOALS vs. 3-DAY DIET RECORD

Water Kcals PROTEIN CHO Fiber LIPIDS

3.7 3922 66.04 438 76 86 39 17 1.6

68% 241% 56% 26% 137% 94% 76% 66%

EFA: n-6 EFA: n-3

VITAMINS mg mg mg mg mcg mcg mg mcg

Potassium Zinc Sodium

*PLEASE REFER TO APPENDIX FOR WB1*

3. Perfect Plan Analysis

PERFECT PLAN ANALYSIS

WB1 3-day Analysis Intake vs. Goal Intake (%) A

L Kcals g g g g g g g mg mg mg mg mcg mcg mg mcg mcg mcg mg mg mg mg mg mg

0 0 0 0 0 0 0 0 0 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0

SUPER FOODS MEAL PLAN USAGE

0.0 0.0 0.0 1.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 1.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 4.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0

0.5 0.0 0.0 0.0 0.0 0.0 0.0

1.0 1.0 8.0

0.02 51.6 150

0.58 2.54 2 4.53 0.63

1.7 0.1 6 0.1 2 0.1 3 1.6 0.1 3 0.2 4 40 9 1.5 90

0.24 0.26 3.2 0.26 0.48 80 18 3 180

0.02 0.04 0.56 0.08 0 26.2 2.59 0 2.06

0.96 11.1 2.88 0.43 0.02 0.13 0.09

2 13.8 7.63 0.71 0.02 0.27 0.14

7.21 0 0 2.3 0.36 0.06 0.11

17.82 16.04 7.84 76.3 7.17 44.57 10.62

0.03 0.03 0.56 0.07 0 34.6 84.7 0 1.44

0.03 0.04 0.93 0.04 0 36 30.2 0 15.8

0 0 2.5 0.1 0.4 5 0 0 0 0

0.08 0.14 2.86 0.27 0.86 8.22 0 0 3.69

0.4 0.18 1.32 0.63 0 114.6 6 1.52 0

100 0.8 40 470 1.1

200 1.6 80 940 2.2 Skip

3.82 0.18 8.53 149 0.02 10.7

2.55 0.1 4.25 8.79 0.09 1.7

1.17 114.6 6 3.4 184.8 6 515.9 7 3.62 2.34

23 0.59 18.7 220 0.2 1.44

41.8 0.89 28.8 233 0.76 1.44

4.25 0.29 10.5 178 0.23 15.9

400 1.08 0 0 0 120

Grains Vegetables Fruits Dairy Protein Foods Empty Calories

tips tips tips tips tips

DRI Goals Nutrient DRI

Essential Fatty Acids

1,250 1,000 750 500 250 0 Carbs Protein Recommended

Fat Actual Intake

438.0 - 633.0 246.82 g g 86.0 - 151.0 117.77 g g

Essential Fatty Acids

PLEASE REFER TO APPENDIX FOR WB1