Lui Mendoza

Professor Rosario
Nutrition 11
April 20, 2014
Through the My Plate projet, ! had found that ! onsu"e a suffiient a"ount of protein, iron, sodiu",
phosphorus, seleniu", #ita"in $%, #ita"in $12, niain, and ri&ofla#in' (o)e#er, "y onsu"ption fro" the past three
days did la* "any other essential nutrients li*e aliu", potassiu", opper, "agnesiu", zin, #ita"in A, +, ,, -, .,
folate, thia"in, and holine' Through "y food tra*er, ! also found that ! did not onsu"e enough food to hit the target
alories allo)ed eah day, "y onsu"ption )as o#er a thousand alories &elo) the allo)ed inta*e, )hih ! ould ha#e
used to eat foods high in nutrients that ! had &een la*ing' ! ha#e also found that ! eat o#er the a"ount of reo""ended
total fat and saturated fat )hih do no good to "y &ody' !n order to reate a "ore healthy diet for "e, ! need to )ath
the fat ontent in the foods ! onsu"e and "a*e sure that the total fat ! onsu"e is under thirty/fi#e perent and the
saturated fat is under ten perent of "y diet' The added fat ! ha#e &een onsu"ing has &een au"ulating in "y &ody
sine "y e0erise regi"en is not intense and only in#ol#es )al*ing a&out an hour a day'
Through this My Plate projet, it is e#ident that ! need to eat "ore nutrient rih foods' !n order to inrease "y
aliu" inta*e ! need to onsu"e "ore dairy produts and as )ell as dar* leafy #egeta&les, )hih also ontain other
#ita"ins and nutrients' ! need to ontinue eating the sa"e a"ount of "eats to "aintain "y protein onsu"ption and
add "ore ar&ohydrates li*e &read or rie to generate "ore energy in "y &ody' ! need to )ath and "aintain "y
sodiu" inta*e &eause )ithout nearing the target t)o thousand four hundred alories, ! neared the sodiu"
reo""ended inta*e' !n addition to onsu"ing less fat, ! need to ha#e a "ore intense e0erise regi"e at least one
hundred fifty "inutes per )ee* of e0erise' !n addition to eating "ore nutritious foods, ! should also ta*e e0tra #ita"in
supple"ents to o#er the other #ita"ins that ! "ay "iss'
luigmx's Nutrients Report 04/17/14 - 04/19/14
Your plan is based on a 2400 Calorie allowance.
Nutrients Target Average Eaten tatus
Total Calories 2400 Calories 114! Calories "n#er
$rotein %g&''' () g (( g "n#er
$rotein %* Calories&''' 10 - +(* Calories 19* Calories ,-
Car.o/0#rate %g&''' 1+0 g 110 g "n#er
Car.o/0#rate %* Calories&''' 4( - )(* Calories +!* Calories "n#er
1ietar0 2i.er +! g ! g "n#er
Total ugars No 1ail0 Target or 3imit 40 g No 1ail0 Target or 3imit
A##e# ugars No 1ail0 Target or 3imit 4 g No 1ail0 Target or 3imit
Total 2at 20 - +(* Calories 44* Calories ,ver
aturate# 2at 4 10* Calories 1+* Calories ,ver
$ol0unsaturate# 2at No 1ail0 Target or 3imit 9* Calories No 1ail0 Target or 3imit
5onounsaturate# 2at No 1ail0 Target or 3imit 19* Calories No 1ail0 Target or 3imit
3inolei6 A6i# %g&''' 17 g 10 g "n#er
3inolei6 A6i# %* Calories&''' ( - 10* Calories !* Calories ,-
7-3inoleni6 A6i# %* Calories&''' 08) - 182* Calories 08)* Calories ,-
7-3inoleni6 A6i# %g&''' 18) g 08! g "n#er
,mega + - E$A No 1ail0 Target or 3imit +0 mg No 1ail0 Target or 3imit
,mega + - 19A No 1ail0 Target or 3imit (( mg No 1ail0 Target or 3imit
C/olesterol 4 +00 mg 1)2 mg ,-
5inerals Target Average Eaten tatus
Cal6ium 1000 mg )2( mg "n#er
$otassium 4700 mg 174( mg "n#er
o#ium'' 4 2+00 mg 207! mg ,-
Copper 900 :g 4)1 :g "n#er
;ron ! mg 10 mg ,-
5agnesium 400 mg 14+ mg "n#er
$/osp/orus 700 mg !!1 mg ,-
elenium (( :g )1 :g ,-
<in6 11 mg ) mg "n#er
=itamins Target Average Eaten tatus
=itamin A 900 :g RAE ()7 :g RAE "n#er
=itamin >) 18+ mg 280 mg ,-
=itamin >12 284 :g 48) :g ,-
=itamin C 90 mg +( mg "n#er
=itamin 1 1( :g 4 :g "n#er
=itamin E 1( mg AT 4 mg AT "n#er
=itamin - 120 :g !7 :g "n#er
2olate 400 :g 12E +79 :g 12E "n#er
T/iamin 182 mg 08! mg "n#er
Ri.o?lavin 18+ mg 18( mg ,-
Nia6in 1) mg 19 mg ,-
C/oline ((0 mg 1!7 mg "n#er
;n?ormation a.out #ietar0 supplements8
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 m a day. In addition, people who are ae
51 and
older need to reduce sodium to 1500 m a day. All others need to reduce sodium to less than !"00 m a day.
*** #utrients that appear twice $protein, carbohydrate, linoleic acid, and -linolenic acid% have two separate recommendations&
1% Amount eaten $in rams% compared to your minimum recommended intake.
!% 'ercent of (alories eaten from that nutrient compared to the recommended rane.
You may see different messaes in the status column for these ! different recommendations.