Food Groups and Calories Report 03/12/13 - 03/12/13
Your plan is based on a default 2000 Calorie allowance.
Food Groups Target Average Eaten Status Grains 6 ounce(s) 8 ounce(s) Over Food Sources Tips 1. Pizza, with pepperoni, regular crust 30% of intake 1. Eat at least half of all grains as whole grains. 2. Oatmeal, regular, cooked (no salt or fat added) 25% of intake 2. Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta. 3. Bread, white 25% of intake 3. Check the ingredient list on product labels for the words "whole" or "whole grain" before the grain ingredient's name. 4. Cracker, cheese (Cheez-its, Cheese Nips, Cheddar Goldfish) 14% of intake 5. Cap'n Crunch's Crunch Berries Cereal 4% of intake 6. Kit Kat 2% of intake Whole Grains 2 3 ounce(s) 2 ounce(s) Under Food Sources Tips 1. Oatmeal, regular, cooked (no salt or fat added) 90% of intake 1. Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta. 2. Cap'n Crunch's Crunch Berries Cereal 10% of intake 2. Check the ingredient list on product labels for the words "whole" or "whole grain" before the grain ingredient's name. 3. Note that foods labeled "multi-grain," "stone-ground," "100% wheat," or "bran" are usually not 100% whole grain products. Refined Grains 5 3 ounce(s) 5 ounce(s) Over Vegetables 2 cup(s) 0 cup(s) Under Dark Green 1 cup(s)/week 0 cup(s) Under Red & Orange 5 cup(s)/week 0 cup(s) Under Beans & Peas 1 cup(s)/week 0 cup(s) Under Starchy 5 cup(s)/week 0 cup(s) Under Other 4 cup(s)/week 0 cup(s) Under Fruits 2 cup(s) 0 cup(s) Under Whole Fruit No Specific Target 0 cup(s) No Specific Target Fruit Juice No Specific Target 0 cup(s) No Specific Target Dairy 3 cup(s) 2 cup(s) Under Milk & Yogurt No Specific Target 1 cup(s) No Specific Target Cheese No Specific Target 1 cup(s) No Specific Target Protein Foods 5 ounce(s) 0 ounce(s) Under Seafood 8 ounce(s)/week 0 ounce(s) Under Meat, Poultry & Eggs No Specific Target 0 ounce(s) No Specific Target Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target Oils 6 teaspoon 2 teaspoon Under Limits Allowance Average Eaten Status Total Calories 2000 Calories 1318 Calories Under Empty Calories* 5 258 CaIories 422 Calories Over Solid Fats * 291 Calories * Added Sugars * 130 Calories * *Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories. Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.