MyDietAnalysis Project Part IV

MyDietAnalysis Project Part IV

MyDietAnalysis Project Part IV

For Part IV of this project, you will use the data from the following reports to answer questions about maintaining a healthy body weight:

The Actual Intake vs. Recommended Intake Report

The All Nutrients Spreadsheet

The Energy Balance Report

Also, complete the summary questions about your diet analysis

Remember, all answers must be typed and in complete sentences to receive full credit.

I.ADJUST DIETARY INTAKE TO ACHIEVE AND MAINTAIN APPROPRIATE BODY WEIGHT

a. How many calories did you consume from your 3-day food diary?(Actual Intake vs. Recommended Intake Report)

b. How does your calorie consumption number compare with the recommendations?

c.Look at your Energy Balance Report. What is your number of calories consumed? The number of calories expended?

d. Look at your Energy Balance Report. If your calories consumed number and your calories expended number stayed the same for one month (Energy Balance Report), would

you lose, gain, or maintain your weight? Explain why. Refer to pages 376-377 in your text to answer this.

e. What changes can you make in your diet to more closely meet caloric recommendations?

f.Look at your All Nutrients Spreadsheet Report. What 3 foods that you consumed contained the highest number of calories? How many calories are in each food?

g.Use the Body Mass Index chart located on p. 373 of your textbook to identify your weight category. What is your weight category (underweight, healthy weight,

overweight, or obese?)

h.If your BMI category answer is overweight or obese, explain 2 strategies to lose the weight healthfully.

If your BMI category answer is healthy weight, explain 2 strategies that will help you to maintain your healthy weight.

If your BMI category answer is underweight, explain 2 strategies to gain weight healthfully.

i.Identify 3 health risks associated with being overweight.

II.SUMMARY

a. What is good about your diet? (Minimum of 5, high quality, comprehensive sentences.)

b. What do you need to change to improve your diet? (Minimum of 5, high quality, comprehensive sentences.)

c. What did you learn about your dietary habits from the analysis of your food intake and energy expenditure? Be sure to include in your answer:

Carbohydrate

Protein

Fat

Vitamin Intake

Mineral Intake

Salt Intake

d. Summarize the realistic changes you will make to your diet as a result of this analysis. (Minimum of 5, high quality, comprehensive sentences.)

All Nutrients Spreadsheet This report shows all nutrient values in a spreadsheet format. Nutrients are displayed horizontally, with totals at the bottom of the list.

Profile Info Personal: Zoe Dotson     Female     19 yrs     5 ft 7 in     315 lb Day(s):  Day 1 (Breakfast, Lunch, Dinner, Snack), Day 2 (Breakfast, Lunch, Dinner,

Snack), Day 3 (Snack)
Activity Level: Low Active Strive for an Active activity level. Weight Change: Lose 2 lb per week Best not to exceed 2 lbs per week. BMI: 49.3 Normal is 18.5 to 25.

Clinically Obese is 30 or higher.
ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Day 1 Breakfast milk, nonfat, with vitamins A & cup 1 90 0 0 9
scrambled eggs (USDA) ea 2 181.8 120.5 36.5 12.2
bread, whole wheat, toasted slice 2 250 81 18 8
yogurt, greek, plain, nonfat cntr 1 90 0 0 15
Lunch cheeseburger, double, bleu ea 1 1140.7 705.6 279.9 66.6
french fries, frozen, with salt ea 10 130.8 37.3 8 2
soda, diet, Coke (Coca-Cola) fl-oz 8 0 0 0 0
Dinner chicken breast, teriyaki (Survey) oz 4 157.6 29.2 7.5 23.7
rice, white, cooked, long grain, cup 0.5 102.7 2 0.5 2.1
green beans, fresh (USDA) cup 0.2 7.8 0.4 0.1 0.5
Snack banana, fresh, medium, 7″ to 7 ea 1 105 3.4 1.2 1.3
water, municipal tap (USDA) fl-oz 8 0 0 0 0
ice cream, soft serve, french cup 0.5 190.9 100.6 57.9 3.5
Day Total — 2447.3 1080 409.6 143.8
Day 2 Breakfast smoothie, Green Tea Tango sml 1 282 27 18 8
Lunch sandwich, turkey, with whole ea 1 360 143.7 20.6 26.9
mayonnaise, real (Kraft) Tbs 1 90 90 13.5 0
tomatoes, fresh, year round cup 0.5 16.2 1.6 0.2 0.8
water, municipal tap (USDA) fl-oz 8 0 0 0 0
Dinner meal, chicken parmesan, frozen, cntr 1 310 72 18 21
Snack crackers, cheese, original, oz 1.5 226.8 102.1 25.5 5.7
apple, fresh, sliced, peeled cup 1 52.8 1.3 0.2 0.3
raisins, milk chocolate covered cup 0.5 351 119.9 83.2 3.7
milk, nonfat, with vitamins A & oz 8 82.1 0 0 8.2
Day Total — 1770.9 557.5 179.1 74.6
Day 3 Snack cereal, multigrain, Cheerios cup 1 107.3 10.6 2.2 2.4
milk, nonfat, without added cup 1 83.3 1.7 1.1 8.2
pretzels (USDA) ea 20 460.8 31.3 4 12
sandwich, ham, with whole ea 1 379 160.6 34.7 26.7
mayonnaise, real (Kraft) Tbs 1 90 90 13.5 0
tomatoes, fresh, year round cup 0.5 16.2 1.6 0.2 0.8
ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Day 3 Snack cookie, sandwich, chocolate, ea 3 160 63 18 1
milk, nonfat, with vitamins A & cup 1 90 0 0 9
pizza, pan, cheese, medium, 12″ slice 3 840 339.1 139.9 35.2
water, municipal tap (USDA) fl-oz 16 0 0 0 0
yogurt, vanilla, 11g protein, cup 1 208.2 27.5 17.7 12.1
Day Total — 2434.9 725.6 231.3 107.4
Average Day Total — 2217.7 787.7 273.3 108.6
ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Day 1 Breakfast milk, nonfat, with vitamins A & 13 12 0 0 0 0
scrambled eggs (USDA) 2 1.7 0 0 0 13.4
bread, whole wheat, toasted 42 4 6 9
yogurt, greek, plain, nonfat 7 4 0 0 0 0
Lunch cheeseburger, double, bleu 36.2 8.8 1.7 78.4
french fries, frozen, with salt 22.1 0.2 1.7 4.1
soda, diet, Coke (Coca-Cola) 0 0 0 0 0 0
Dinner chicken breast, teriyaki (Survey) 5.9 0.4 3.2
rice, white, cooked, long grain, 22.2 0 0.3 0.1 0.2 0.2
green beans, fresh (USDA) 1.7 0.8 0.7 0.3 0.4 0
Snack banana, fresh, medium, 7″ to 7 27 14.4 3.1 0.4
water, municipal tap (USDA) 0 0 0 0 0 0
ice cream, soft serve, french 19.1 18.2 0.6 11.2
Day Total 198.2 64.1 14.4 0.3 0.6 120
Day 2 Breakfast smoothie, Green Tea Tango 52 40 2 3
Lunch sandwich, turkey, with whole 28.5 2.5 4.2 16
mayonnaise, real (Kraft) 0 0 0 0 0 10
tomatoes, fresh, year round 3.5 2.4 1.1 0.2
water, municipal tap (USDA) 0 0 0 0 0 0
Dinner meal, chicken parmesan, frozen, 39 10 5 8
Snack crackers, cheese, original, 25.5 1.4 0.7 11.3
apple, fresh, sliced, peeled 14 11.1 1.4 0.2 1.2 0.1
raisins, milk chocolate covered 61.6 56 2.8 13.3
milk, nonfat, with vitamins A & 11.9 11 0 0 0 0
Day Total 236 134.3 17.2 0.2 1.2 61.9
Day 3 Snack cereal, multigrain, Cheerios 23.6 6.1 2.5 1.2
milk, nonfat, without added 12.2 12.2 0 0 0 0.2
pretzels (USDA) 96.4 2.6 4.1 3.5
sandwich, ham, with whole 29.3 3 4.4 17.8
mayonnaise, real (Kraft) 0 0 0 0 0 10
tomatoes, fresh, year round 3.5 2.4 1.1 0.2
cookie, sandwich, chocolate, 25 14 1 7
milk, nonfat, with vitamins A & 13 12 0 0 0 0
pizza, pan, cheese, medium, 12″ 89.8 9.6 5.1 37.7
water, municipal tap (USDA) 0 0 0 0 0 0
ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Day 3 Snack yogurt, vanilla, 11g protein, 33.8 33.8 0 0 0 3.1
Day Total 326.6 95.7 18.2 0 0 80.6
Average Day Total 253.6 98 16.6 0.2 0.6 87.5
ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Day 1 Breakfast milk, nonfat, with vitamins A & 0 0 0 0 3 224.7
scrambled eggs (USDA) 4.1 0.8 5.4 3 337.9 93.2
bread, whole wheat, toasted 2 0 0
yogurt, greek, plain, nonfat 0 0 0 0 10
Lunch cheeseburger, double, bleu 31.1 4.5 232.8
french fries, frozen, with salt 0.9 2.8 0.3 0 59.3
soda, diet, Coke (Coca-Cola) 0 0 0 0 0
Dinner chicken breast, teriyaki (Survey) 0.8 0.9 0.8 72.8 75.8
rice, white, cooked, long grain, 0.1 0 0.1 0.1 0 54.1
green beans, fresh (USDA) 0 0 0 0 0 22.6
Snack banana, fresh, medium, 7″ to 7 0.1 0 0 0.1 0 88.4
water, municipal tap (USDA) 0 0 0 0 0 236.6
ice cream, soft serve, french 6.4 3 0.4 78.3 51.4
Day Total 45.5 5.3 12.3 4.6 734.8 906
Day 2 Breakfast smoothie, Green Tea Tango 2 0 16
Lunch sandwich, turkey, with whole 2.3 46.9 91.8
mayonnaise, real (Kraft) 1.5 1
tomatoes, fresh, year round 0 0 0 0.1 0 85.1
water, municipal tap (USDA) 0 0 0 0 0 236.6
Dinner meal, chicken parmesan, frozen, 2 0 2 3 35 236.6
Snack crackers, cheese, original, 2.8 0 0 0
apple, fresh, sliced, peeled 0 0 0 0 0 95.3
raisins, milk chocolate covered 9.2 2.8 0.5 2.7 10.1
milk, nonfat, with vitamins A & 0 0 0 0 2.7 205
Day Total 19.9 0 4.8 3.6 104.3 960.4
Day 3 Snack cereal, multigrain, Cheerios 0.2 0 0.3 0.5 0 0.7
milk, nonfat, without added 0.1 0 0 0 4.9 222.6
pretzels (USDA) 0.4 0 0.8 1.5 0 3.7
sandwich, ham, with whole 3.9 58.8 90.1
mayonnaise, real (Kraft) 1.5 1
tomatoes, fresh, year round 0 0 0 0.1 0 85.1
cookie, sandwich, chocolate, 2 0 3 0
milk, nonfat, with vitamins A & 0 0 0 0 3 224.7
pizza, pan, cheese, medium, 12″ 15.5 9.6 8.2 63 130.2
water, municipal tap (USDA) 0 0 0 0 0 473.1
yogurt, vanilla, 11g protein, 2 0.8 0.1 12.2 193.6
Day Total 25.7 0 14.7 10.4 143 1423.7
Average Day Total 30.4 1.8 10.6 6.2 327.4 1096.7
ItemDay Meal A-RAE (mcg)
A-Car (mcg)
B1 (mg) B2 (mg) B3 (mg) B6 (mg)
Day 1 Breakfast milk, nonfat, with vitamins A &
scrambled eggs (USDA) 196.4 31.7 0 0.5 0.1 0.2
bread, whole wheat, toasted
yogurt, greek, plain, nonfat 0 0
Lunch cheeseburger, double, bleu
french fries, frozen, with salt 0.2 1.8 0.1 0 1.8 0.2
soda, diet, Coke (Coca-Cola) 0 0
Dinner chicken breast, teriyaki (Survey) 13.3 0.1 0.2 7.7 0.4
rice, white, cooked, long grain, 0 0 0.1 0 1.2 0.1
green beans, fresh (USDA) 8.6 94.8 0 0 0.2 0
Snack banana, fresh, medium, 7″ to 7 3.8 30.7 0 0.1 0.8 0.4
water, municipal tap (USDA) 0 0 0 0 0 0
ice cream, soft serve, french 139.3 25.8 0 0.2 0.1 0
Day Total 361.6 184.7 0.4 0.9 11.8 1.3
Day 2 Breakfast smoothie, Green Tea Tango
Lunch sandwich, turkey, with whole 0.2 0.2 10 0.5
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 37.5 404.1 0 0 0.5 0.1
water, municipal tap (USDA) 0 0 0 0 0 0
Dinner meal, chicken parmesan, frozen,
Snack crackers, cheese, original,
apple, fresh, sliced, peeled 2.1 18.7 0 0 0.1 0
raisins, milk chocolate covered 26.1 0 0.1 0.1 0.4 0.1
milk, nonfat, with vitamins A &
Day Total 65.7 422.8 0.4 0.4 11 0.7
Day 3 Snack cereal, multigrain, Cheerios 145.6 8.1 0.4 0.4 5 0.5
milk, nonfat, without added 4.9 17.2 0.1 0.4 0.2 0.1
pretzels (USDA) 0 0 0.5 0.4 6.3 0.1
sandwich, ham, with whole 0.9 0.4 7.3 0.5
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 37.5 404.1 0 0 0.5 0.1
cookie, sandwich, chocolate, 0 0
milk, nonfat, with vitamins A &
pizza, pan, cheese, medium, 12″ 219 0.7 0.8 11.7 0.3
water, municipal tap (USDA) 0 0 0 0 0 0
yogurt, vanilla, 11g protein, 29.8 4.9 0.1 0.5 0.3 0.1
Day Total 436.8 434.3 2.7 2.9 31.4 1.6
Average Day Total 288 347.3 1.2 1.4 18.1 1.2
ItemDay Meal B12 (mcg) C (mg) D-mcg (mcg)
E-Toco (mg)
Fola (mcg) Calc (mg)
Day 1 Breakfast milk, nonfat, with vitamins A & 1.2 2.5 250
scrambled eggs (USDA) 0.9 0 2.2 1.4 43.9 80.5
bread, whole wheat, toasted
yogurt, greek, plain, nonfat 0 150
Lunch cheeseburger, double, bleu
ItemDay Meal B12 (mcg) C (mg) D-mcg (mcg)
E-Toco (mg)
Fola (mcg) Calc (mg)
Day 1 Lunch french fries, frozen, with salt 0 15.4 0 0.1 31.2 8
soda, diet, Coke (Coca-Cola) 0 0
Dinner chicken breast, teriyaki (Survey) 0.2 2.8 0.3 10.8 24
rice, white, cooked, long grain, 0 0 0 0 45.8 7.9
green beans, fresh (USDA) 0 3 0 0.1 8.2 9.2
Snack banana, fresh, medium, 7″ to 7 0 10.3 0 0.1 23.6 5.9
water, municipal tap (USDA) 0 0 0 0 0 7.1
ice cream, soft serve, french 0.4 0.7 0.6 0.5 7.7 112.7
Day Total 1.6 33.4 5.3 2.5 171.2 655.3
Day 2 Breakfast smoothie, Green Tea Tango
Lunch sandwich, turkey, with whole 1.9 0 0.4 3.9 35.4 53.1
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 0 12.3 0 0.5 13.5 9
water, municipal tap (USDA) 0 0 0 0 0 7.1
Dinner meal, chicken parmesan, frozen, 18 150
Snack crackers, cheese, original, 0 56.7
apple, fresh, sliced, peeled 0 4.4 0 0 0 5.5
raisins, milk chocolate covered 0.3 0.2 0 0.3 7.2 77.4
milk, nonfat, with vitamins A & 1.1 2.3 228.1
Day Total 2.2 36 2.7 4.7 56.1 587
Day 3 Snack cereal, multigrain, Cheerios 1.5 6 1 0.2 200.1 100
milk, nonfat, without added 1.2 0 0 0 12.2 298.9
pretzels (USDA) 0 2.5 0 0.6 199.2 32.4
sandwich, ham, with whole 0.7 0.2 0.7 3.1 34.6 57.6
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 0 12.3 0 0.5 13.5 9
cookie, sandwich, chocolate, 0 0
milk, nonfat, with vitamins A & 1.2 2.5 250
pizza, pan, cheese, medium, 12″ 1.9 0 3.2 624
water, municipal tap (USDA) 0 0 0 0 0 14.2
yogurt, vanilla, 11g protein, 1.3 2 0 0 27 419
Day Total 6.6 24.1 4.2 7.5 486.6 1805.1
Average Day Total 3.5 31.2 4 4.9 238 1015.8
ItemDay Meal Iron (mg)Magn (mg) Phos (mg) Potas (mg)
Selen (mcg)
Sodium (mg) Day 1 Breakfast milk, nonfat, with vitamins A & 0 130
scrambled eggs (USDA) 1.6 13.4 201.3 161 28.7 176.9
bread, whole wheat, toasted 450
yogurt, greek, plain, nonfat 0 260 70
Lunch cheeseburger, double, bleu 1264.7
french fries, frozen, with salt 0.6 18.7 73.9 363.1 295.5
soda, diet, Coke (Coca-Cola) 0 30
Dinner chicken breast, teriyaki (Survey) 1.5 31.3 175.9 273.5 1491.3
rice, white, cooked, long grain, 0.9 9.5 34 27.6 5.9 0.8
green beans, fresh (USDA) 0.3 6.2 9.5 52.8 0.2 1.5
ItemDay Meal Iron (mg)Magn (mg) Phos (mg) Potas (mg)
Selen (mcg)
Sodium (mg) Day 1 Snack banana, fresh, medium, 7″ to 7 0.3 31.9 26 422.4 1.2 1.2
water, municipal tap (USDA) 0 2.4 0 2.4 0 7.1
ice cream, soft serve, french 0.2 10.3 99.8 152.2 2.6 52.5
Day Total 5.3 123.6 620.3 1715.1 38.5 3971.4
Day 2 Breakfast smoothie, Green Tea Tango 190
Lunch sandwich, turkey, with whole 2.5 71.2 356.3 416.7 51.1 1733.8
mayonnaise, real (Kraft) 0 70
tomatoes, fresh, year round 0.2 9.9 21.6 213.3 0 4.5
water, municipal tap (USDA) 0 2.4 0 2.4 0 7.1
Dinner meal, chicken parmesan, frozen, 820 660
Snack crackers, cheese, original, 1 354.4
apple, fresh, sliced, peeled 0.1 4.4 12.1 99 0 0
raisins, milk chocolate covered 1.5 40.5 128.7 462.6 2.3 32.4
milk, nonfat, with vitamins A & 0 118.6
Day Total 5.3 128.4 518.7 2013.9 53.4 3170.8
Day 3 Snack cereal, multigrain, Cheerios 8.1 16 80 140.1 8 116.3
milk, nonfat, without added 0.1 27 247.4 382.2 7.6 102.9
pretzels (USDA) 5.5 34.8 153.6 267.6 5.3 1488
sandwich, ham, with whole 3.5 72.4 377.7 501.6 39.6 1339.4
mayonnaise, real (Kraft) 0 70
tomatoes, fresh, year round 0.2 9.9 21.6 213.3 0 4.5
cookie, sandwich, chocolate, 1.1 55 140
milk, nonfat, with vitamins A & 0 130
pizza, pan, cheese, medium, 12″ 5.6 63 723 504 58.2 1872
water, municipal tap (USDA) 0 4.7 0 4.7 0 14.2
yogurt, vanilla, 11g protein, 0.2 39.2 330.8 536.6 12 161.7
Day Total 24.2 266.9 1934.1 2605 130.7 5439
Average Day Total 11.6 173 1024.4 2111.4 74.2 4193.7
ItemDay Meal Zinc (mg) Omega3 (g)
Omega6 (g)
Alc (g) Caff (mg) MyFrt
Day 1 Breakfast milk, nonfat, with vitamins A & 0 0 0 0 0
scrambled eggs (USDA) 1.3 0.2 2.7 0 0 0
bread, whole wheat, toasted 0 0 0
yogurt, greek, plain, nonfat 0 0 0 0 0
Lunch cheeseburger, double, bleu 0 0 0
french fries, frozen, with salt 0.3 0 0.2 0 0 0
soda, diet, Coke (Coca-Cola) 0 0 0 31 0
Dinner chicken breast, teriyaki (Survey) 1.7 0.1 0.7 0.7 0
rice, white, cooked, long grain, 0.4 0 0 0 0 0
green beans, fresh (USDA) 0.1 0 0 0 0 0
Snack banana, fresh, medium, 7″ to 7 0.2 0 0 0 0 0.8
water, municipal tap (USDA) 0 0 0 0 0 0
ice cream, soft serve, french 0.4 0.2 0.2 0 0 0
Day Total 4.4 0.5 3.9 0.7 31 0.8
ItemDay Meal Zinc (mg) Omega3 (g)
Omega6 (g)
Alc (g) Caff (mg) MyFrt
Day 2 Breakfast smoothie, Green Tea Tango 0 0
Lunch sandwich, turkey, with whole 2.2 0 0
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 0.2 0 0.1 0 0 0
water, municipal tap (USDA) 0 0 0 0 0 0
Dinner meal, chicken parmesan, frozen, 0 0 0
Snack crackers, cheese, original, 0 0 0
apple, fresh, sliced, peeled 0 0 0 0 0 1
raisins, milk chocolate covered 1.1 0 0.5 0 9 0
milk, nonfat, with vitamins A & 0 0 0 0 0
Day Total 3.6 0 0.6 0 9 1
Day 3 Snack cereal, multigrain, Cheerios 3.7 0 0.4 0 0 0
milk, nonfat, without added 1 0 0 0 0 0
pretzels (USDA) 1.2 0 1.4 0 0 0
sandwich, ham, with whole 3.7 0 0
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 0.2 0 0.1 0 0 0
cookie, sandwich, chocolate, 0
milk, nonfat, with vitamins A & 0 0 0 0 0
pizza, pan, cheese, medium, 12″ 4.9 0.9 7.3 0 0 0
water, municipal tap (USDA) 0 0 0 0 0 0
yogurt, vanilla, 11g protein, 2 0 0.1 0 0 0
Day Total 16.7 1 9.3 0 0 0
Average Day Total 8.2 0.5 4.6 0.2 13.3 0.6
ItemDay Meal MyDry MyGrn MyVeg MyProt XxFruit XxOCarb
Day 1 Breakfast milk, nonfat, with vitamins A & 0.8 0 0 0 0 0
scrambled eggs (USDA) 0 0 0 2.4 0 0
bread, whole wheat, toasted 0 2.5 0 0 0 0
yogurt, greek, plain, nonfat 0.5 0 0 0 0 0
Lunch cheeseburger, double, bleu 0 2.2 0 8.7 0 0
french fries, frozen, with salt 0 0 0.6 0 0 0
soda, diet, Coke (Coca-Cola) 0 0 0 0 0 0
Dinner chicken breast, teriyaki (Survey) 0 0
rice, white, cooked, long grain, 0 1 0 0 0 0
green beans, fresh (USDA) 0 0 0.2 0 0 0
Snack banana, fresh, medium, 7″ to 7 0 0 0 0 1.8 0
water, municipal tap (USDA) 0 0 0 0 0 0
ice cream, soft serve, french 0 0 0 0 0 1.3
Day Total 1.4 5.7 0.9 11.2 1.8 1.3
Day 2 Breakfast smoothie, Green Tea Tango 0 0 0 0 0 3.5
Lunch sandwich, turkey, with whole 0 0
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 0 0 0.5 0 0 0
water, municipal tap (USDA) 0 0 0 0 0 0
ItemDay Meal MyDry MyGrn MyVeg MyProt XxFruit XxOCarb
Day 2 Dinner meal, chicken parmesan, frozen, 0.5 2.3 0 2 0 0
Snack crackers, cheese, original, 0 1.5 0 0 0 0
apple, fresh, sliced, peeled 0 0 0 0 0.9 0
raisins, milk chocolate covered 0 0 0 0 0 4.1
milk, nonfat, with vitamins A & 0.8 0 0 0 0 0
Day Total 1.3 3.9 0.5 2 0.9 7.6
Day 3 Snack cereal, multigrain, Cheerios 0 1.4 0 0 0 0
milk, nonfat, without added 1 0 0 0 0 0
pretzels (USDA) 0 5.8 0 0 0 0
sandwich, ham, with whole 0 0
mayonnaise, real (Kraft) 0 0
tomatoes, fresh, year round 0 0 0.5 0 0 0
cookie, sandwich, chocolate, 0 1.7
milk, nonfat, with vitamins A & 0.8 0 0 0 0 0
pizza, pan, cheese, medium, 12″ 2.1 5.3 0 0 0 0
water, municipal tap (USDA) 0 0 0 0 0 0
yogurt, vanilla, 11g protein, 1.4 0 0 0 0 2.2
Day Total 5.4 12.5 0.5 0 0 3.9
Average Day Total 2.7 7.3 0.6 4.4 0.9 4.2
ItemDay Meal XxStarch XxVeg XxFat XxAlc XxNonFat Milk
XxLeanMe at Day 1 Breakfast milk, nonfat, with vitamins A & 0 0 0 0 1.1 0
scrambled eggs (USDA) 0 0 2 0 0 1.7
bread, whole wheat, toasted 2.8 0 1.2 0 0 0
yogurt, greek, plain, nonfat 0 0 0 0 0.6 0
Lunch cheeseburger, double, bleu 2.4 0 12.3 0 0 8.5
french fries, frozen, with salt 1.5 0 0.5 0 0 0
soda, diet, Coke (Coca-Cola) 0 0 0 0 0 0
Dinner chicken breast, teriyaki (Survey) 0 0 0.6 0.1 0 0
rice, white, cooked, long grain, 1.5 0 0 0 0 0
green beans, fresh (USDA) 0 0.3 0 0 0 0
Snack banana, fresh, medium, 7″ to 7 0 0 0 0 0 0
water, municipal tap (USDA) 0 0 0 0 0 0
ice cream, soft serve, french 0 0 2.2 0 0 0
Day Total 8.1 0.3 18.9 0.1 1.6 10.2
Day 2 Breakfast smoothie, Green Tea Tango 0 0 0.6 0 0 0
Lunch sandwich, turkey, with whole 0 0 3.2 0 0 0
mayonnaise, real (Kraft) 0 0 2 0 0 0
tomatoes, fresh, year round 0 0.7 0 0 0 0
water, municipal tap (USDA) 0 0 0 0 0 0
Dinner meal, chicken parmesan, frozen, 2.6 0 0.8 0 0 1.9
Snack crackers, cheese, original, 1.7 0 1.9 0 0 0
apple, fresh, sliced, peeled 0 0 0 0 0 0
raisins, milk chocolate covered 0 0 2.7 0 0 0
ItemDay Meal XxStarch XxVeg XxFat XxAlc XxNonFat Milk
XxLeanMe at Day 2 Snack milk, nonfat, with vitamins A & 0 0 0 0 1 0
Day Total 4.3 0.7 11.2 0 1 1.9
Day 3 Snack cereal, multigrain, Cheerios 1.6 0 0 0 0 0
milk, nonfat, without added 0 0 0 0 1 0
pretzels (USDA) 6.4 0 0 0 0 0
sandwich, ham, with whole 0 0 3.6 0 0 0
mayonnaise, real (Kraft) 0 0 2 0 0 0
tomatoes, fresh, year round 0 0.7 0 0 0 0
cookie, sandwich, chocolate, 0 0 1.4 0 0 0
milk, nonfat, with vitamins A & 0 0 0 0 1.1 0
pizza, pan, cheese, medium, 12″ 6 0 6.5 0 0 2.4
water, municipal tap (USDA) 0 0 0 0 0 0
yogurt, vanilla, 11g protein, 0 0 0.6 0 0 0
Day Total 14 0.7 14.1 0 2.1 2.4
Average Day Total 8.8 0.6 14.7 0 1.6 4.8
2/27/17 11:26 PM Page 9 of 9

Actual Intakes -vs- Recommended Intakes
Profile Info Personal: Zoe Dotson     Female     19 yrs     5 ft 7 in     315 lb Day(s):  Day 1 (Breakfast, Lunch, Dinner, Snack), Day 2 (Breakfast, Lunch, Dinner,

Snack), Day 3 (Snack)
Activity Level: Low Active Strive for an Active activity level. Weight Change: Lose 2 lb per week Best not to exceed 2 lbs per week. BMI: 49.3 Normal is 18.5 to 25.

Clinically Obese is 30 or higher.
The actual intakes -vs- recommended intakes report displays the amount of nutrients consumed as they compare to your dietary intake recommendations in a bar graph

format.
0 50 100PercentNutrient Actual 150 Rec.
Basic Components Calories 2,217.69 92 % 2,408.66 Calories from Fat 787.71 117 % 674.42 Calories from SatFat 273.34 126 % 216.78 Protein (g) 108.59 95 % 114.31*

Carbohydrates (g) 253.59 77 % 331.19 Sugar (g) 98.04 Dietary Fiber (g) 16.59 49 % 33.72 Soluble Fiber (g) 0.18 InSoluble Fiber (g) 0.62 Fat (g) 87.52 117 % 74.94

Saturated Fat (g) 30.37 126 % 24.09 Trans Fat (g) 1.76 Mono Fat (g) 10.61 40 % 26.76 Poly Fat (g) 6.20 26 % 24.09 Cholesterol (mg) 327.35 109 % 300.00 Water (g)

1,096.71 41 % 2,700.00
Vitamins Vitamin A – RAE (mcg) 288.01 41 % 700.00 Beta-carotene (mcg) 347.27 Vitamin B1 – Thiamin (mg) 1.16 105 % 1.10 Vitamin B2 – Riboflavin (mg) 1.39 127 % 1.10

Vitamin B3 – Niacin (mg) 18.08 129 % 14.00 Vitamin B6 (mg) 1.20 93 % 1.30 Vitamin B12 (mcg) 3.46 144 % 2.40 Vitamin C (mg) 31.16 42 % 75.00 Vitamin D – mcg (mcg) 4.04

27 % 15.00 Vitamin E – Alpha Toc. (mg) 4.90 33 % 15.00 Folate (mcg) 237.98 59 % 400.00
Minerals Calcium (mg) 1,015.80 102 % 1,000.00
Iron (mg) 11.60 64 % 18.00 Magnesium (mg) 172.95 56 % 310.00 Phosphorus (mg) 1,024.36 146 % 700.00 Potassium (mg) 2,111.36 45 % 4,700.00 Selenium (mcg) 74.21 Sodium

(mg) 4,193.73 182 % 2,300.00 Zinc (mg) 8.20 103 % 8.00
Other Omega-3 (g) 0.52 Omega-6 (g) 4.61 Alcohol (g) 0.25 Caffeine (mg) 13.33
* Protein recommendations have not been adjusted to take into account endurance/strength athletes who fall into the active and very active categories, but do take into

account pregnancy and lactation.
2/27/17 11:24 PM Page 2 of 2

Energy Balance
Profile Info Personal: Zoe Dotson     Female     19 yrs     5 ft 7 in     315 lb Day(s):  Day 1 (Breakfast, Lunch, Dinner, Snack), Day 2 (Breakfast, Lunch, Dinner,

Snack), Day 3 (Snack)
Activity Level: Low Active Strive for an Active activity level. Weight Change: Lose 2 lb per week Best not to exceed 2 lbs per week. BMI: 49.3 Normal is 18.5 to 25.

Clinically Obese is 30 or higher.
The Energy Balance report compares the calories you’ve consumed to your total energy expenditure.
Intake Calories consumed
Sedentary Activity Calories Additional exercise Calories Calories expended
2218
2979 0 2979
-762
Calories
Calories Calories Calories
Calories
Expenditure
Energy Balance:
ExpenditureIntake vs
2979 Calories2218 Calories
=
= = =
2/28/17 11:36 PM Page 1 of 1

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