VelasquezJ_WB4

DA Plus 10 Page: 1

May 09, 2013

Josh Velasquez, [email protected]

Profile: Jay Mister, 3 Day Average

DRI Goals

Profile

Active Profile: Jay Mister

Height: 5 ft. 8 inches

Weight: 150.0 lbs.

Age: 23 years

BMI: 22.8

Gender: Male

Activity Level: Sedentary

Smoker: No

Strict Vegetarian/Vegan: No

Nutrient DRI

Energy

Kilocalories 2085 kcal

Protein 54.43 g Daily requirement based on grams per

kilogram of body weight

Carbohydrate 225.0 - 325.0 g

Fat, Total 44.0 - 77.0 g No recommendation

Fat

Saturated Fat < 20 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < 300 mg Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic 17 g

Omega-3 Linolenic 1.6 g

Carbohydrates

Dietary Fiber, Total 38 g

DA Plus 10 Page: 2

May 09, 2013



Nutrient DRI

Sugar, Total * No recommendation

Other

Water 3.7 L

Alcohol * No recommendation

Vitamins

Thiamin 1.2 mg

Riboflavin 1.3 mg

Niacin 16 mg

Vitamin B6 1.3 mg

Vitamin B12 2.4 µg

Folate (DFE) 400 µg

Vitamin C 90 mg

Vitamin D (ug) 15 µg DRI Adequate Intake

Vitamin A (RAE) 900 µg

Vitamin A (IU) 3000 IU

Alpha-Tocopherol 15 mg

Minerals

Calcium 1000 mg DRI Adequate Intake

Iron 8 mg

Magnesium 400 mg

Potassium 4700 mg DRI Adequate Intake

Zinc 11 mg

Sodium 1500 mg DRI Adequate Intake

Macronutrient Ranges

Recommended Actual Intake

Carbs Protein Fat Alcohol0

100

200

300

400

500

600

700

800

900

1,000

1,100

Cal

ori

es

DA Plus 10 Page: 3

May 09, 2013



Macronutrient Ranges for May 01, 2013, May 02, 2013, May 03, 2013

Recommended YoursCarbs 45%-65% 938-1,355 kCal 49% 944 kCalProtein 10%-35% 208-730 kCal 21% 414 kCalFats 20%-35% 417-730 kCal 33% 646 kCalAlcohol 0% 0 kCal 0% 0 kCal

DA Plus 10 Page: 4

May 09, 2013



Fat Breakdown for May 01, 2013, May 02, 2013, May 03, 2013 Source of Fat 0% 25% 50% 75% 100%

Saturated Fat 10%

Monounsaturated Fat 11%

Polyunsaturated Fat 10%

Trans Fatty Acid 0%

Unspecified 2%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

DA Plus 10 Page: 5

May 09, 2013



Intake vs. Goals for May 01, 2013, May 02, 2013, May 03, 2013

Nutrient DRI Intake 0% 25% 50% 75% 100%

EnergyKilocalories 2085 kcal 1,944.81 kcal 93%

Protein 54.43 g 103.58 g 190%

Carbohydrate 225.0 - 325.0g

236.09 g

Fat, Total 44.0 - 77.0 g 71.79 g

FatSaturated Fat < 20 g 21.95 g 110%

Monounsaturated Fat * 23.13 g

Polyunsaturated Fat * 21.36 g

Trans Fatty Acid * 0.37 g

Cholesterol < 300 mg 147.19 mg 49%

Essential Fatty AcidsOmega-6 Linoleic 17 g 17.56 g 103%

Omega-3 Linolenic 1.6 g 2.91 g 182%

CarbohydratesDietary Fiber, Total 38 g 29.41 g 77%

Sugar, Total * 102.1 g

OtherWater 3.7 L 2.45 L 66%

Alcohol * 0 g

VitaminsThiamin 1.2 mg 1.69 mg 141%

Riboflavin 1.3 mg 2.73 mg 210%

Niacin 16 mg 24.39 mg 152%

Vitamin B6 1.3 mg 2.4 mg 185%

Vitamin B12 2.4 µg 6.26 µg 261%

Folate (DFE) 400 µg 763.96 µg 191%

Vitamin C 90 mg 123.48 mg 137%

Vitamin D (ug) 15 µg 10.88 µg 73%

Vitamin A (RAE) 900 µg 753.52 µg 84%

Vitamin A (IU) 3000 IU 8,575.85 IU 286%

Alpha-Tocopherol 15 mg 8.47 mg 56%

MineralsCalcium 1000 mg 1,562.35 mg 156%

Iron 8 mg 15.72 mg 196%

Magnesium 400 mg 507.91 mg 127%

Potassium 4700 mg 4,092.37 mg 87%

DA Plus 10 Page: 6

May 09, 2013



Nutrient DRI Intake 0% 25% 50% 75% 100%

Zinc 11 mg 13.75 mg 125%

Sodium 1500 mg 2,162.36 mg 144%

DA Plus 10 Page: 7

May 09, 2013



MyPlate Analysis for May 01, 2013, May 02, 2013, May 03, 2013

Goal* Actual % Goal

Grains 7.0 oz. eq. tips 1.8 oz. eq. 25.6%

Vegetables 3.0 cup eq. tips 1.2 cup eq. 41.1%

Fruits 2.0 cup eq. tips 1.2 cup eq. 60.9%

Dairy 3.0 cup eq. tips 3.4 cup eq. 112.4%

Protein Foods 6.0 oz. eq. tips 8.6 oz. eq. 142.9%

Empty Calories 290.0 307.7 106.1%

Your results are based on a 2085 calorie pattern.

Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. wholegrains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3.0 cups weeklyOrange Vegetables = 2.0 cups weeklyDry Beans &Peas = 3.0 cups weeklyStarchy Vegetables = 3.0 cups weeklyOther Vegetables = 6.5 cups weekly

Oils: Aim for 6.0 teaspoons of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200per day. If Diet Analysis Plus recommends more than 3,200 calories perday for you, talk to your instructor for guidance on how to use MyPlate.

**CAUTION!Recipes are not included on the MyPlate Report, as platevalues for these cannot be calculated.

http://www.choosemyplate.gov/foodgroups/grains.html

http://www.choosemyplate.gov/foodgroups/grains_tips.html

http://www.choosemyplate.gov/foodgroups/vegetables.html

http://www.choosemyplate.gov/foodgroups/vegetables_tips.html

http://www.choosemyplate.gov/foodgroups/fruits.html

http://www.choosemyplate.gov/foodgroups/fruits_tips.html

http://www.choosemyplate.gov/foodgroups/dairy.html

http://www.choosemyplate.gov/foodgroups/dairy_tips.html

http://www.choosemyplate.gov/foodgroups/proteinfoods.html

http://www.choosemyplate.gov/foodgroups/proteinfoods_tips.html

http://www.choosemyplate.gov/foodgroups/emptycalories.html

http://www.choosemyplate.gov/professionals/pdf_food_intake.html



http://www.choosemyplate.gov/foodgroups/vegetables.html

http://www.choosemyplate.gov/foodgroups/oils.html

DA Plus 10 Page: 8

May 09, 2013



Intake Spreadsheet for May 01, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal)Oatmeal with Blueberries Breakfast 500 gram(s) 500 343.02Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

Breakfast 12 fluid ounce(s)- 8 fl oz is 1 cup

366 183

Turkey Avocado Sandwich Lunch 175 gram(s) 181.43 354.89Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

Lunch 8 fluid ounce(s)- 8 fl oz is 1 cup

244 122

Pork, Loin, Center Cut, Chops, SeparableLean and Fat, Pan Fried

Dinner 2 ounce(s) 56.7 134.94

Rice, Spanish Dinner 1 cup(s) 243 211.41Beans, Pinto, Boiled Dinner 1.5 cup(s) 256.5 366.79Water, Tap Dinner 20 fluid ounce(s) 592.5 0Banana Snacks 1 item(s) - extra

large (9" orlonger)

152 135.28

Water, Tap Snacks 5 cup(s) 1185 03,777.13 1,851.33

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Oatmeal with Blueberries 11.16 62.13 6.58 1.31Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

12.08 17.57 7.25 4.6

Turkey Avocado Sandwich 18.91 46.23 12.34 2.25Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

8.05 11.71 4.83 3.07


15.67 0 7.55 2.76

Rice, Spanish 4.67 40.68 3.64 0.52Beans, Pinto, Boiled 23.11 67.25 1.67 0.35Water, Tap 0 0 0 0Banana 1.66 34.72 0.5 0.17Water, Tap 0 0 0 0

95.29 280.29 44.37 15.03Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)Oatmeal with Blueberries 1.84 2.44 0 0Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

2.05 0.27 0.31 29.28

Turkey Avocado Sandwich 5.48 3.74 0 26.38Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

1.37 0.18 0.21 19.52


3.11 1.21 0 44.79

Rice, Spanish 1.15 1.72 0 0Beans, Pinto, Boiled 0.34 0.6 0 0Water, Tap 0 0 0 0Banana 0.05 0.11 0 0Water, Tap 0 0 0 0

15.38 10.27 0.52 119.97

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May 09, 2013



Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)Oatmeal with Blueberries 2.32 0.12 9.1 9.64Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.23 0.03 0 18.52


0.15 0.02 0 12.35


1.05 0 0 0

Rice, Spanish 1.52 0.19 2.67 7.19Beans, Pinto, Boiled 0.25 0.35 23.09 0.87Water, Tap 0 0 0 0Banana 0.07 0.04 3.95 18.59Water, Tap 0 0 0 0

8.9 1.16 46.54 76.24Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Oatmeal with Blueberries 0.42 0 0.35 0.1Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.33 0 0.14 0.68

Turkey Avocado Sandwich 0.1 0 0.28 0.34Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.22 0 0.1 0.45


0.03 0 0.3 0.21

Rice, Spanish 0.19 0 0.22 0.11Beans, Pinto, Boiled 0.16 0 0.5 0.16Water, Tap 0.59 0 0 0Banana 0.11 0 0.05 0.11Water, Tap 1.18 0 0 0

3.34 0 1.93 2.17Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Oatmeal with Blueberries 1.29 0.07 0 30Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.34 0.14 1.94 18.3


0.22 0.09 1.29 12.2


5.21 0.3 0.45 0

Rice, Spanish 2.96 0.31 0 89.91Beans, Pinto, Boiled 0.82 0.59 0 441.18Water, Tap 0 0 0 0Banana 1.01 0.56 0 30.4Water, Tap 0 0 0 0

15.29 2.38 3.75 676.68Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Oatmeal with Blueberries 8.3 0 2.57 46.22Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.73 4.39 201.3 695.4

56.74 7.71 375.96 2,559.82

DA Plus 10 Page: 10

May 09, 2013



Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Turkey Avocado Sandwich 5.45 0.05 13.49 110.49Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.49 2.93 134.2 463.6


0 0.34 2.83 9.64

Rice, Spanish 26.49 0 17.01 1137.19Beans, Pinto, Boiled 2.05 0 0 0Water, Tap 0 0 0 0Banana 13.22 0 4.56 97.28Water, Tap 0 0 0 0

56.74 7.71 375.96 2,559.82Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Oatmeal with Blueberries 0.82 42.43 3.97 117.02Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.11 439.2 0.07 40.26


0.07 292.8 0.05 26.84


0.11 30.05 0.53 13.04

Rice, Spanish 1.8 77.76 3.13 36.45Beans, Pinto, Boiled 2.41 117.99 5.36 128.25Water, Tap 0 17.78 0 5.92Banana 0.15 7.6 0.4 41.04Water, Tap 0 35.55 0 11.85

6.75 1,112.76 16.2 518.29Item Name Potas(mg) Zinc(mg) Sodium(mg)Oatmeal with Blueberries 355.99 4.28 17.43Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

512.4 1.76 172.02

Turkey Avocado Sandwich 554.61 2.3 1043.48Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

341.6 1.17 114.68


200.15 1.81 53.3

Rice, Spanish 468.99 0.83 699.84Beans, Pinto, Boiled 1118.34 2.51 2.57Water, Tap 5.92 0 17.78Banana 544.16 0.23 1.52Water, Tap 11.85 0 35.55

4,114.01 14.89 2,158.16

DA Plus 10 Page: 11

May 09, 2013



Intake Spreadsheet for May 02, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal)GENERAL MILLS CHEERIOS Cereal Breakfast 1 cup(s) 28 100Banana Breakfast 1 item(s) - extra

large (9" orlonger)

152 135.28

Milk, Whole 3.3% Breakfast 8 fluid ounce(s)- 8 fl oz is 1 cup

244 148.84

Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

Lunch 1.5 cup(s) 367.5 312.38

Sandwich, Peanut Butter and Jelly Lunch 1 item(s) 93 330.15Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

Lunch 12 fluid ounce(s)- 8 fl oz is 1 cup

366 183

Salmon, with Butter, Broiled or Baked Dinner 3 ounce(s) 85.05 154.7Broccoli, Chopped, Boiled, Drained Dinner 1 cup(s) -

chopped156 54.6

Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

Dinner 0.5 cup(s) 108.5 179.02

Water, Tap Snacks 20 fluid ounce(s) 592.5 0Nuts, Walnut, English, Chopped Snacks 0.5 cup(s) 58.5 382.59

2,251.05 1,980.56Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)GENERAL MILLS CHEERIOS Cereal 3 20 2 0Banana 1.66 34.72 0.5 0.17Milk, Whole 3.3% 7.69 11.71 7.93 4.55Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

18.12 50.72 4.59 2.96

Sandwich, Peanut Butter and Jelly 10.3 41.94 14.69 2.87Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

12.08 17.57 7.25 4.6

Salmon, with Butter, Broiled or Baked 22.95 0 6.29 1.16Broccoli, Chopped, Boiled, Drained 3.71 11.2 0.64 0.12Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

6.76 25.01 5.58 3.24

Water, Tap 0 0 0 0Nuts, Walnut, English, Chopped 8.91 8.02 38.15 3.58

95.17 220.88 87.62 23.26Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)GENERAL MILLS CHEERIOS Cereal 0.5 0.5 0 0Banana 0.05 0.11 0 0Milk, Whole 3.3% 1.98 0.48 0 24.4Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

1.26 0.13 0 18.38

Sandwich, Peanut Butter and Jelly 6.49 4.41 0 0Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

2.05 0.27 0.31 29.28

Salmon, with Butter, Broiled or Baked 2.29 2.33 0 39.95Broccoli, Chopped, Boiled, Drained 0.06 0.27 0 0

21.29 36.49 0.31 125.03

DA Plus 10 Page: 12

May 09, 2013



Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

1.39 0.41 0 13.02

Water, Tap 0 0 0 0Nuts, Walnut, English, Chopped 5.23 27.6 0 0

21.29 36.49 0.31 125.03Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)GENERAL MILLS CHEERIOS Cereal 0.53 0.02 3 1Banana 0.07 0.04 3.95 18.59Milk, Whole 3.3% 0.29 0.18 0 12.32Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.09 0.04 0 50.72


0.23 0.03 0 18.52

Salmon, with Butter, Broiled or Baked 0 0.2 0 0Broccoli, Chopped, Boiled, Drained 0.08 0.19 5.15 2.17Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

0.37 0.04 1.09 1.3

Water, Tap 0 0 0 0Nuts, Walnut, English, Chopped 22.28 5.31 3.92 1.53

28.26 6.14 19.99 116.33Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)GENERAL MILLS CHEERIOS Cereal 0 0 0.38 0.43Banana 0.11 0 0.05 0.11Milk, Whole 3.3% 0.22 0 0.11 0.41Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.29 0 0.15 0.74

Sandwich, Peanut Butter and Jelly 0.02 0 0.27 0.21Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.33 0 0.14 0.68

Salmon, with Butter, Broiled or Baked 0.05 0 0.14 0.05Broccoli, Chopped, Boiled, Drained 0.14 0 0.1 0.19Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

0.07 0 0.18 0.13

Water, Tap 0.59 0 0 0Nuts, Walnut, English, Chopped 0 0 0.2 0.09

1.83 0 1.71 3.03Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)GENERAL MILLS CHEERIOS Cereal 5 0.5 1.5 460.32Banana 1.01 0.56 0 30.4Milk, Whole 3.3% 0.22 0.09 1.1 12.2Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.39 0.16 1.95 40.43

Sandwich, Peanut Butter and Jelly 5.67 0.16 0 110.67Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.34 0.14 1.94 18.3

Salmon, with Butter, Broiled or Baked 8.33 0.19 2.3 0Broccoli, Chopped, Boiled, Drained 0.86 0.31 0 168.48

23.91 2.46 8.88 1,004.46

DA Plus 10 Page: 13

May 09, 2013



Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

1.44 0.04 0.09 106.33

Water, Tap 0 0 0 0Nuts, Walnut, English, Chopped 0.66 0.31 0 57.33

23.91 2.46 8.88 1,004.46Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)GENERAL MILLS CHEERIOS Cereal 6 1 150.1 500Banana 13.22 0 4.56 97.28Milk, Whole 3.3% 0 3.17 112.24 395.28Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

2.94 0.09 44.1 158.02

Sandwich, Peanut Butter and Jelly 0.09 0 0 2.5Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

0.73 4.39 201.3 695.4

Salmon, with Butter, Broiled or Baked 1.84 10.62 0 135.99Broccoli, Chopped, Boiled, Drained 101.24 0 120.12 2414.88Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

0 0 42.31 187.21

Water, Tap 0 0 0 0Nuts, Walnut, English, Chopped 0.76 0 0.58 11.7

126.83 19.28 675.32 4,598.25Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)GENERAL MILLS CHEERIOS Cereal 0.19 100 8.1 40Banana 0.15 7.6 0.4 41.04Milk, Whole 3.3% 0.17 275.72 0.07 24.4Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.07 628.43 0.26 58.8


0.11 439.2 0.07 40.26

Salmon, with Butter, Broiled or Baked 1.15 14.96 1.02 26.86Broccoli, Chopped, Boiled, Drained 2.26 62.4 1.05 32.76Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

0.18 58.59 1.25 18.44

Water, Tap 0 17.78 0 5.92Nuts, Walnut, English, Chopped 0.41 57.33 1.7 92.43

6.72 1,755.93 16.41 437.65Item Name Potas(mg) Zinc(mg) Sodium(mg)GENERAL MILLS CHEERIOS Cereal 170 3.75 190Banana 544.16 0.23 1.52Milk, Whole 3.3% 322.08 0.9 104.92Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

804.82 3.05 242.55

Sandwich, Peanut Butter and Jelly 198.09 1.13 492.9Milk, Reduced Fat, Fluid, 2% Milkfat w/ AddedVitamin A & Vitamin D

512.4 1.76 172.02

Salmon, with Butter, Broiled or Baked 376.55 0.56 98.6Broccoli, Chopped, Boiled, Drained 457.08 0.7 63.96

3,703.34 14.55 1,778.18

DA Plus 10 Page: 14

May 09, 2013



Item Name Potas(mg) Zinc(mg) Sodium(mg)Macaroni and Cheese, Mix with PreparedCheese Sauce, Prepared

54.25 0.66 392.77

Water, Tap 5.92 0 17.78Nuts, Walnut, English, Chopped 257.98 1.81 1.17

3,703.34 14.55 1,778.18

DA Plus 10 Page: 15

May 09, 2013



Intake Spreadsheet for May 03, 2013 Item Name Meal Quantity Wt(g) Kcal(kcal)Egg white and spinach omlette Breakfast 300 gram(s) 300 195.9Juice, Orange Breakfast 8 fluid ounce(s) 248 111.6Tuna Sandwich Lunch 182.6 gram(s) 182.6 295.38Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

Lunch 1.5 cup(s) 367.5 312.38

Blueberries Lunch 0.5 cup(s) 72.5 41.33Milk, Whole 3.3% Lunch 12 fluid ounce(s)

- 8 fl oz is 1 cup366 223.26

Chicken, Breast, Meat Only, Boneless,Skinless, Fried

Dinner 0.5 piece(s) -breast, bone

and skinremoved

86 160.82

Green Beans, Boiled, Drained Dinner 1.5 cup(s) 187.5 65.62Potatoes, Mashed, Prepared with Whole Milkand Butter

Dinner 0.7 cup(s) 146.27 165.28

Nuts, Mixed, with Peanuts, Oil Roasted, withSalt Added

Snacks 0.5 cup(s) 71 430.97

Water, Tap Snacks 20 fluid ounce(s) 592.5 02,619.87 2,002.55

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)Egg white and spinach omlette 19.63 9.78 9.85 5.22Juice, Orange 1.74 25.79 0.5 0.06Tuna Sandwich 19.49 38 7.24 1.25Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

18.12 50.72 4.59 2.96

Blueberries 0.54 10.51 0.24 0.02Milk, Whole 3.3% 11.53 17.57 11.89 6.83Chicken, Breast, Meat Only, Boneless,Skinless, Fried

28.76 0.44 4.05 1.11

Green Beans, Boiled, Drained 3.54 14.78 0.52 0.12Potatoes, Mashed, Prepared with Whole Milkand Butter

2.72 24.59 6.17 3.82


14.23 14.95 38.3 6.18

Water, Tap 0 0 0 0120.29 207.11 83.37 27.57

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)Egg white and spinach omlette 3.25 0.81 0.01 25.54Juice, Orange 0.09 0.1 0 0Tuna Sandwich 1.82 3.59 0 21.71Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

1.26 0.13 0 18.38

Blueberries 0.03 0.11 0 0Milk, Whole 3.3% 2.97 0.71 0 36.6Chicken, Breast, Meat Only, Boneless,Skinless, Fried

1.48 0.92 0 78.26

Green Beans, Boiled, Drained 0.02 0.27 0 032.72 17.3 0.26 196.58

DA Plus 10 Page: 16

May 09, 2013



Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)Potatoes, Mashed, Prepared with Whole Milkand Butter

1.57 0.29 0.22 16.09


20.23 10.37 0.04 0

Water, Tap 0 0 0 032.72 17.3 0.26 196.58

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)Egg white and spinach omlette 0.45 0.34 4.02 3.68Juice, Orange 0.07 0.03 0.5 20.83Tuna Sandwich 3.02 0.38 2.29 4.85Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.09 0.04 0 50.72

Blueberries 0.06 0.04 1.74 7.22Milk, Whole 3.3% 0.44 0.27 0 18.48Chicken, Breast, Meat Only, Boneless,Skinless, Fried

0.74 0.04 0 0

Green Beans, Boiled, Drained 0.11 0.17 6 2.91Potatoes, Mashed, Prepared with Whole Milkand Butter

0.24 0.05 2.19 2.09


10.29 0.06 4.97 2.95

Water, Tap 0 0 0 015.51 1.42 21.71 113.73

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)Egg white and spinach omlette 0.26 0 0.17 0.81Juice, Orange 0.22 0 0.22 0.07Tuna Sandwich 0.12 0 0.28 0.24Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.29 0 0.15 0.74

Blueberries 0.06 0 0.03 0.03Milk, Whole 3.3% 0.32 0 0.17 0.62Chicken, Breast, Meat Only, Boneless,Skinless, Fried

0.05 0 0 0.11

Green Beans, Boiled, Drained 0.17 0 0.14 0.18Potatoes, Mashed, Prepared with Whole Milkand Butter

0.11 0 0.13 0.06


0 0 0.13 0.14

Water, Tap 0.59 0 0 02.19 0 1.42 3

Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Egg white and spinach omlette 0.96 0.41 0.37 224.23Juice, Orange 0.99 0.1 0 74.4Tuna Sandwich 10.09 0.29 1.75 113.11Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.39 0.16 1.95 40.43

Blueberries 0.3 0.04 0 4.35Milk, Whole 3.3% 0.33 0.13 1.65 18.3

33.97 2.36 6.14 610.76

DA Plus 10 Page: 17

May 09, 2013



Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)Chicken, Breast, Meat Only, Boneless,Skinless, Fried

12.71 0.55 0.32 3.44

Green Beans, Boiled, Drained 1.15 0.11 0 61.88Potatoes, Mashed, Prepared with Whole Milkand Butter

1.57 0.32 0.1 11.7


5.47 0.25 0 58.93

Water, Tap 0 0 0 033.97 2.36 6.14 610.76

Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)Egg white and spinach omlette 18.01 0.43 809.98 15431.22Juice, Orange 124 0 24.8 496Tuna Sandwich 7.56 0 32.64 315.91Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

2.94 0.09 44.1 158.02

Blueberries 7.03 0 2.17 39.15Milk, Whole 3.3% 0 4.76 168.36 592.92Chicken, Breast, Meat Only, Boneless,Skinless, Fried

0 0.09 6.02 19.78

Green Beans, Boiled, Drained 18.19 0 65.62 1312.5Potatoes, Mashed, Prepared with Whole Milkand Butter

8.78 0.29 55.58 201.85


0.35 0 0 2.13

Water, Tap 0 0 0 0186.86 5.65 1,209.28 18,569.49

Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)Egg white and spinach omlette 3.43 399.04 5.51 146.61Juice, Orange 0.1 27.28 0.5 27.28Tuna Sandwich 0.74 113.47 3.53 38.89Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

0.07 628.43 0.26 58.8

Blueberries 0.41 4.35 0.2 4.35Milk, Whole 3.3% 0.26 413.58 0.11 36.6Chicken, Breast, Meat Only, Boneless,Skinless, Fried

0.36 13.76 0.98 26.66

Green Beans, Boiled, Drained 0.84 82.5 1.22 33.75Potatoes, Mashed, Prepared with Whole Milkand Butter

0.18 35.1 0.38 26.33


5.55 83.07 1.85 162.59

Water, Tap 0 17.78 0 5.9211.94 1,818.35 14.54 567.79

Item Name Potas(mg) Zinc(mg) Sodium(mg)Egg white and spinach omlette 928.48 2 615.62Juice, Orange 496 0.12 2.48Tuna Sandwich 310.35 1.01 786.9

4,459.75 11.82 2,550.74

DA Plus 10 Page: 18

May 09, 2013



Item Name Potas(mg) Zinc(mg) Sodium(mg)Yogurt, Vanilla, Low Fat (11 grams protein per8 ounce)

804.82 3.05 242.55

Blueberries 55.83 0.12 0.73Milk, Whole 3.3% 483.12 1.35 157.38Chicken, Breast, Meat Only, Boneless,Skinless, Fried

237.36 0.93 67.94

Green Beans, Boiled, Drained 273.75 0.47 1.88Potatoes, Mashed, Prepared with Whole Milkand Butter

415.4 0.39 463.67


448.72 2.39 193.83

Water, Tap 5.92 0 17.784,459.75 11.82 2,550.74

DA Plus 10 Page: 19

May 09, 2013



Energy Balance for May 01, 2013, May 02, 2013, May 03, 2013 Date kCal Consumed kCal Burned Net kCal

May 01, 2013 1851 1796 55

May 02, 2013 1981 1796 185

May 03, 2013 2002 1796 206

Total: 5834 5388 446

Daily Caloric Summary kCalRecommended: 2085Average Intake: 1945Average Expenditure: 1796Average Net Gain/Loss: 149

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