WB1: 3 Day Diet Record

3/22/14, 11:16 PMDiet & Wellness Plus

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Combination Report

Intake vs. Goals03/20/2014 - 03/22/2014

0%

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|100%

|! Nutrient DRI Intake

Energy

Kilocalories 1471.0 kcal 1405.1 kcal 96%

Protein 45.36 g 68.14 g 150%

Carbohydrate 239.04 - 165.49 g 181.48 g

Fat, Total 57.21 - 32.69 g 50.51 g

Fat

Saturated Fat < 16.3 g 12.66 g 78%

Monounsaturated Fat No suggestion 23.17 g

Polyunsaturated Fat No suggestion 9.62 g

Trans Fatty Acid No suggestion 0.06 g

Cholesterol < 300.0 mg 104.78 mg 35%

Essential Fatty Acids

Omega-6 Linoleic 12.00 g 8.09 g 67%

Omega-3 Linolenic 1.10 g 0.6 g 55%

Carbohydrates

Dietary Fiber, Total 25.0 g 27.67 g 111%

Sugar, Total No suggestion 50.21 g

Other

Water 2.70 L 2.32 L 86%

Alcohol No suggestion 0 g

| Combination Report *

110%

76%

155%

88%

http://profileplus.cengage.com/dietwellnessplus/index.jsp#/ng/reports/sourceAnalysis/2

















Vitamins

Thiamin 1.10 mg 1.08 mg 99%

Riboflavin 1.10 mg 1.46 mg 132%

Niacin 14.00 mg 11.14 mg 80%

Vitamin B6 1.30 mg 1.48 mg 114%

Vitamin B12 2.40 µg 1.82 µg 76%

Folate (DFE) 400.00 µg 296.75 µg 74%

Vitamin C 75.00 mg 109.81 mg 146%

Vitamin D (ug) 15.00 µg 3.29 µg 22%

Vitamin A (RAE) † 700.00 µg 485.41 µg 69%

Vitamin A (IU) † 2333.00 IU 8065.74 IU 346%

Alpha-Tocopherol 15.00 mg 6.72 mg 45%

Minerals

Calcium 1000.00 mg 1130.54 mg 113%

Iron 18.00 mg 10.7 mg 59%

Magnesium 310.00 mg 438.13 mg 141%

Potassium 4700.00 mg 2606.13 mg 55%

Zinc 8.00 mg 8.71 mg 109%

Sodium 1500.00 mg 906.88 mg 60%

† Disclaimers for Vitamin A and Vitamin EVitamin AIntake recommendations for vitamin A are provided in the Dietary Reference Intakes (DRIs) and are given as mcg of retinol activity equivalents (RAE). Currently, vitamin A islisted on food and supplement labels in international units (IUs). In Diet & Wellness Plus the DRI report is an aggregate of all vitamin A IU and RAE. We are able to calculateRAE from IU whenever possible but that depends on the type of food. For this reason on a report it is possible to see a student consuming a high % of IU but a low % ofRAE due to missing values. For example in the DRI report a plain cheeseburger has values for vitamin A (IU) 234.6 IU and vitamin A (RAE) 0 µg.

Vitamin EThe Dietary Reference Intake (DRI) for vitamin E is based on alpha-tocopherol (Vit E). Because of this the Diet Wellness database only keeps track of the recommendeddaily allowances for alpha-tocopherol (Vit E). Vitamin E (mg) and Vitamin E (IU) do not have recommended daily allowances, for this reason it is possible to see a studenthave a low % of vitamin E (mg) and vitamin E (IU) on their reports.

DRI ReportProfile

Active Profile: Kathryn Hoss

Height: 5 ft. 4 inches

Weight: 125 lbs.

Age: 30 years

BMI: 21.5




















BMI: 21.5

Gender: Female

Pregnancy: Not Pregnant

Activity Level: Sedentary

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient DRI

Energy

Kilocalories 1471.0 kcal

Protein 45.36 g Daily requirement based on grams per kilogram of body weight

Carbohydrate 239.04 - 165.49 g 45%-65% of kilocalories

Fat, Total 57.21 - 32.69 g No recommendation

Fat

Saturated Fat < 16.3 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < 300.0 mg Less than 300.0 mg recommended

Essential Fatty Acids

Omega-6 Linoleic 12.00 g

Omega-3 Linolenic 1.10 g

Carbohydrates

Dietary Fiber, Total 25.0 g

Sugar, Total * No recommendation

Other

Water 2.70 L

Alcohol * No recommendation

Vitamins

Thiamin 1.10 mg

Riboflavin 1.10 mg

Niacin 14.00 mg

Vitamin B6 1.30 mg

Vitamin B12 2.40 µg



Vitamin B12 2.40 µg

Folate (DFE) 400.00 µg

Vitamin C 75.00 mg

Vitamin D (ug) 15.00 µg DRI Adequate Intake

Vitamin A (RAE) † 700.00 µg

Vitamin A (IU) † 2333.00 IU

Alpha-Tocopherol 15.00 mg

Minerals

Calcium 1000.00 mg DRI Adequate Intake

Iron 18.00 mg

Magnesium 310.00 mg

Potassium 4700.00 mg DRI Adequate Intake

Zinc 8.00 mg

Sodium 1500.00 mg DRI Adequate Intake



Macronutrient Ranges03/20/2014 - 03/22/2014

Carbs Protein Fat Alcohol0.0

100

200

300

400

500

600

700

Calo

ries Actual

Recommended



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Recommended Yours

Carbs 45%-65% 662-956 kcal 52% 726 kcal

Protein 10%-35% 147-515 kcal 19% 273 kcal

Fats 20%-35% 294-515 kcal 32% 455 kcal

Alcohol 0% 0 kcal 0% 0 kcal

Fat Breakdown03/20/2014 - 03/22/2014

Source of Fat

Monounsaturated Fat 15%

Polyunsaturated Fat 6%

Saturated Fat 8%

Trans Fatty Acid 0%

Unspecified 3%

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

Source Analysis03/20/2014 - 03/22/2014Kilocalories

Item Name Amount Kilocalories

Oatmeal, Cooked with Water 1 c. 166.14 kcal 4%

Water, Tap 8 fl. oz. 0 kcal 0%

WESTSOY Soymilk, Almond, Unsweetened 1 c. 90 kcal 2%

Broccoli 1 c. 30.94 kcal 1%

Oil, Coconut 1 t. 39.08 kcal 1%


STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 1 item 80 kcal 2%

Banana 1 item 105.02 kcal 2%

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 1.5 oz. 70.17 kcal 2%

Cabbage, Boiled, Drained, without Salt Added 0.25 c. 8.63 kcal 0%

Rice, Brown, Long Grain, Cooked 0.5 c. 108.22 kcal 3%




Oil, Olive 1 T. 119.34 kcal 3%

Apple, Medium 0.5 item 47.32 kcal 1%



Beans, Kidney, Boiled 0.25 c. 56.2 kcal 1%

Kale, Chopped, Boiled, Drained 0.5 c. 18.2 kcal 0%


Cheese, Mozzarella, Part Skim Milk 2 oz. 144.02 kcal 3%

Bread, Mixed Grain, Toasted 2 sl. 138.24 kcal 3%

Eggs, Poached 1 item 71.5 kcal 2%

Spinach, Chopped, Boiled, Drained 0.5 c. 20.7 kcal 0%

Banana 1 item 105.02 kcal 2%





Quinoa, Cooked 1 c. 222 kcal 5%

Almonds, Slivered 0.18 c. 111.78 kcal 3%


Orange, Clementines 2 item 69.56 kcal 2%

Cheese, Mozzarella, Part Skim Milk 2 oz. 144.02 kcal 3%

Broccoli, Chopped, Boiled, Drained 0.5 c. 27.3 kcal 1%

Pasta, Spaghetti, Whole Wheat, Dry 4 oz. 394.62 kcal 9%

Flour, Whole Wheat 2 t. 17 kcal 0%

Milk, Low Fat, 1% 2 T. 12.81 kcal 0%

Butter, Unsalted 1 t. 33.94 kcal 1%


Oatmeal, Cooked with Water 1 c. 166.14 kcal 4%

Nuts, Mixed, without Peanuts, Oil Roasted, without Salt Added 0.18 c. 159.41 kcal 4%



SUN-MAID Dried Mixed Fruit 0.18 c. 72 kcal 2%



Tempeh or Tempe, Cooked 50 g 98 kcal 2%

Avocado, California 0.44 item 98.23 kcal 2%

Lettuce, Red Leaf 1 c. 4.48 kcal 0%

Cheese, Cheddar or Colby, Low Fat 1.5 oz. 73.57 kcal 2%



Pecans, Dry Roasted, without Salt Added 1 oz. 201.29 kcal 5%


Rice, Brown, Medium Grain, Cooked 0.75 c. 163.8 kcal 4%

Eggplant, Boiled, Drained 1 c. 34.65 kcal 1%

Oil, Olive 1 T. 119.34 kcal 3%

Squash, Winter, All Varieties 0.25 c. 9.86 kcal 0%

Onions, Chopped 0.18 c. 11.52 kcal 0%

Orange, Clementines 1 item 34.78 kcal 1%


* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.



MyPlate Analysis03/20/2014 - 03/22/2014

Goal * Actual % Goal

Grains 5 oz. eq. tips 4.5 oz. eq. 90.5 %

Vegetables 1.5 cup eq. tips 1.4 cup eq. 95.7 %

Fruits 1.5 cup eq. tips 1.4 cup eq. 96.1 %



Dairy 2.5 cup eq. tips 2.3 cup eq. 90.6 %

Protein Foods 4 oz. eq. tips 5.1 oz. eq. 128.7 %

Empty Calories 121 kcal tips 120.3 kcal 99.4 %

Your results are based on a 1471 calorie pattern.

Make Half Your Grains Whole! Aim for at least 2.5 oz. eq. whole grains.

Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 1 cups weeklyOrange Vegetables = 3 cups weeklyDry Beans & Peas = 0.5 cups weeklyStarchy Vegetables = 3.5 cups weeklyOther Vegetables = 2.5 cups weekly

Oils: Aim for 4 teaspoons of oil a day.

Go Lean with Protein! Aim for this much every week:

Seafood = 6 oz weeklyMeat, Poultry & Eggs = 19 oz weeklyNuts, Seeds & Soy Products = 3 oz weekly

* MyPlate contains recommendations only for calorie levels up to 3,200 per day.If Diet & Wellness 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 valuesfor these cannot be calculated.

Intake Spreadsheet3/20/2014

Item Name Meal Quantity Wt (g) Kcal

Oatmeal, Cooked with Water Breakfast 1 cup(s) 234 166.14

Nuts, Mixed, without Peanuts, Oil Roasted, without Salt

Added

Breakfast 0.18 cup(s) 25.92 159.41

SUN-MAID Dried Mixed Fruit Breakfast 0.18 cup(s) 28.8 72

Water, Tap Breakfast 16 fluid ounce(s) 474 0

Bread, Mixed Grain, Toasted Lunch 2 slice(s) 48 138.24

Tempeh or Tempe, Cooked Lunch 50 gram(s) 50 98

Avocado, California Lunch 0.44 item(s) 58.82 98.23




Lettuce, Red Leaf Lunch 1 cup(s) 28 4.48

Cheese, Cheddar or Colby, Low Fat Lunch 1.5 ounce(s) 42.52 73.57

Water, Tap Lunch 16 fluid ounce(s) 474 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Afternoon Snack 1 item(s) 170 80

Pecans, Dry Roasted, without Salt Added Afternoon Snack 1 ounce(s) 28.35 201.28

Water, Tap Afternoon Snack 8 fluid ounce(s) 237 0

Rice, Brown, Medium Grain, Cooked Dinner 0.75 cup(s) 146.25 163.8

Eggplant, Boiled, Drained Dinner 1 cup(s) 99 34.65

Oil, Olive Dinner 1 tablespoon(s) 13.5 119.34

Squash, Winter, All Varieties Dinner 0.25 cup(s) 29 9.86

Onions, Chopped Dinner 0.18 cup(s) 28.8 11.52

Orange, Clementines Dinner 1 item(s) 74 34.78

Water, Tap Dinner 16 fluid ounce(s) 474 0

Total 2763.97 1465.3

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Oatmeal, Cooked with Water 5.94 28.08 3.56 0.73


Added

4.02 5.77 14.56 2.36

SUN-MAID Dried Mixed Fruit 0.72 18.72 0 0

Water, Tap 0 0 0 0

Bread, Mixed Grain, Toasted 6.97 22.61 2.21 0.46

Tempeh or Tempe, Cooked 9.1 4.67 5.69 1.7

Avocado, California 1.15 5.08 9.06 1.25

Lettuce, Red Leaf 0.37 0.63 0.06 0

Cheese, Cheddar or Colby, Low Fat 10.35 0.81 2.98 1.85

Water, Tap 0 0 0 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 8 11 0 0

Pecans, Dry Roasted, without Salt Added 2.69 3.84 21.06 1.78

Water, Tap 0 0 0 0

Rice, Brown, Medium Grain, Cooked 3.39 34.38 1.21 0.24

Eggplant, Boiled, Drained 0.82 8.64 0.23 0.04

Oil, Olive 0 0 13.5 1.86







Squash, Winter, All Varieties 0.28 2.49 0.04 0.01

Onions, Chopped 0.32 2.69 0.03 0.01

Orange, Clementines 0.63 8.89 0.11 0

Water, Tap 0 0 0 0

Total 54.76 158.33 74.29 12.28

Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)

Oatmeal, Cooked with Water 1.02 1.31 0 0


Added

8.59 2.97 0 0

SUN-MAID Dried Mixed Fruit 0 0 0 0

Water, Tap 0 0 0 0

Bread, Mixed Grain, Toasted 0.4 0.98 0 0

Tempeh or Tempe, Cooked 1.87 1.32 0 0

Avocado, California 5.76 1.07 0 0

Lettuce, Red Leaf 0 0 0 0

Cheese, Cheddar or Colby, Low Fat 0.89 0.09 0 8.93

Water, Tap 0 0 0 0


Pecans, Dry Roasted, without Salt Added 12.46 5.83 0 0

Water, Tap 0 0 0 0

Rice, Brown, Medium Grain, Cooked 0.44 0.43 0 0

Eggplant, Boiled, Drained 0.02 0.09 0 0

Oil, Olive 9.85 1.42 0 0

Squash, Winter, All Varieties 0 0.02 0 0

Onions, Chopped 0 0 0 0

Orange, Clementines 0 0 0 0

Water, Tap 0 0 0 0

Total 41.3 15.53 0 8.93

Item Name Omega-6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)













Added

2.89 0.06 1.43 0

SUN-MAID Dried Mixed Fruit 0 0 2.16 15.12

Water, Tap 0 0 0 0


Tempeh or Tempe, Cooked 1.26 0.06 0 0

Avocado, California 0.98 0.07 4 0.18

Lettuce, Red Leaf 0 0 0.25 0.13

Cheese, Cheddar or Colby, Low Fat 0.07 0.03 0 0.22

Water, Tap 0 0 0 0



Water, Tap 0 0 0 0

Rice, Brown, Medium Grain, Cooked 0.41 0.02 2.63 0.45


Oil, Olive 1.32 0.1 0 0


Onions, Chopped 0 0 0.49 1.22

Orange, Clementines 0 0 1.26 6.79

Water, Tap 0 0 0 0

Total 14.7 0.81 25.66 44.03

Item Name Water (L) Alcohol (g) Thiamin (mg) Ribo (mg)

Oatmeal, Cooked with Water 0.2 0 0.18 0.04


Added

0 0 0.13 0.13


Water, Tap 0.47 0 0 0

Bread, Mixed Grain, Toasted 0.02 0 0.12 0.07

Tempeh or Tempe, Cooked 0.03 0 0.03 0.18

Avocado, California 0.04 0 0.04 0.08

Lettuce, Red Leaf 0.03 0 0.02 0.02







Cheese, Cheddar or Colby, Low Fat 0.03 0 0.01 0.09

Water, Tap 0.47 0 0 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 0 0 0.09 0.42

Pecans, Dry Roasted, without Salt Added 0 0 0.13 0.03

Water, Tap 0.24 0 0 0

Rice, Brown, Medium Grain, Cooked 0.11 0 0.15 0.02

Eggplant, Boiled, Drained 0.09 0 0.08 0.02

Oil, Olive 0 0 0 0

Squash, Winter, All Varieties 0.03 0 0.01 0.02

Onions, Chopped 0.03 0 0.01 0.01

Orange, Clementines 0.06 0 0.06 0.02

Water, Tap 0.47 0 0 0

Total 2.31 0 1.05 1.15

Item Name Niacin (mg) Vit B6 (mg) Vit B12 (µg) Fol (DFE) (µg)

Oatmeal, Cooked with Water 0.53 0.01 0 14.04


Added

0.51 0.05 0 14.52


Water, Tap 0 0 0 0

Bread, Mixed Grain, Toasted 2.11 0.14 0 33.6

Tempeh or Tempe, Cooked 1.07 0.1 0.07 10.5

Avocado, California 1.12 0.17 0 52.35

Lettuce, Red Leaf 0.09 0.03 0 0


Water, Tap 0 0 0 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 0 0.08 0.9 0

Pecans, Dry Roasted, without Salt Added 0.33 0.05 0 4.54

Water, Tap 0 0 0 0

Rice, Brown, Medium Grain, Cooked 1.95 0.22 0 5.85

Eggplant, Boiled, Drained 0.59 0.09 0 13.86

Oil, Olive 0 0 0 0







Squash, Winter, All Varieties 0.14 0.05 0 6.96

Onions, Chopped 0.03 0.03 0 5.47

Orange, Clementines 0.47 0.06 0 17.76

Water, Tap 0 0 0 0

Total 8.97 1.08 1.18 184.12

Item Name Vit C (mg) Vit D (ug) (µg) Vit A (RAE) (µg) † Vit A (IU) (IU) †

Oatmeal, Cooked with Water 0 0 0 0


Added

0.13 0 0.26 5.18

SUN-MAID Dried Mixed Fruit 0.86 0 7.2 144

Water, Tap 0 0 0 0

Bread, Mixed Grain, Toasted 0.05 0 0 0

Tempeh or Tempe, Cooked 0 0 0 0

Avocado, California 5.18 0 4.12 86.47

Lettuce, Red Leaf 1.04 0 105 2097.76

Cheese, Cheddar or Colby, Low Fat 0 0.04 25.52 88.03

Water, Tap 0 0 0 0


Pecans, Dry Roasted, without Salt Added 0.2 0 1.98 39.69

Water, Tap 0 0 0 0

Rice, Brown, Medium Grain, Cooked 0 0 0 0

Eggplant, Boiled, Drained 1.29 0 1.98 36.63

Oil, Olive 0 0 0 0

Squash, Winter, All Varieties 3.57 0 19.72 396.43

Onions, Chopped 2.13 0 0 0.58

Orange, Clementines 36.11 0 0 0

Water, Tap 0 0 0 0

Total 50.55 2.04 165.78 2894.76

Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)


Nuts, Mixed, without Peanuts, Oil Roasted, without Salt 0 27.48 0.67 65.06











Added

SUN-MAID Dried Mixed Fruit 0 14.4 0.52 0

Water, Tap 0 14.22 0 4.74


Tempeh or Tempe, Cooked 0 48 1.06 38.5

Avocado, California 1.16 7.65 0.36 17.06

Lettuce, Red Leaf 0.04 9.24 0.34 3.36


Water, Tap 0 14.22 0 4.74



Water, Tap 0 7.11 0 2.37

Rice, Brown, Medium Grain, Cooked 0 14.63 0.78 64.35


Oil, Olive 1.94 0.14 0.08 0


Onions, Chopped 0.01 6.62 0.06 2.88

Orange, Clementines 0.15 22.2 0.1 7.4

Water, Tap 0 14.22 0 4.74

Total 4.51 785.41 8.76 402.35

Item Name Potas (mg) Zinc (mg) Sodium (mg)

Oatmeal, Cooked with Water 163.8 2.34 9.36


Added

141 1.21 2.85

SUN-MAID Dried Mixed Fruit 208.8 0 25.2

Water, Tap 4.74 0 14.22

Bread, Mixed Grain, Toasted 120 0.89 219.36

Tempeh or Tempe, Cooked 200.5 0.79 7

Avocado, California 298.22 0.4 4.71

Lettuce, Red Leaf 52.36 0.06 7

Cheese, Cheddar or Colby, Low Fat 28.07 0.77 260.25

Water, Tap 4.74 0 14.22






STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 400 0 120

Pecans, Dry Roasted, without Salt Added 120.2 1.44 0.28

Water, Tap 2.37 0 7.11

Rice, Brown, Medium Grain, Cooked 115.54 0.91 1.46

Eggplant, Boiled, Drained 121.77 0.12 0.99

Oil, Olive 0.14 0 0.27

Squash, Winter, All Varieties 101.5 0.06 1.16

Onions, Chopped 42.05 0.05 1.15

Orange, Clementines 130.98 0.04 0.74

Water, Tap 4.74 0 14.22

Total 2261.51 9.07 711.56

3/21/2014Item Name Meal Quantity Wt (g) Kcal

Eggs, Poached Breakfast 1 item(s) 50 71.5

Spinach, Chopped, Boiled, Drained Breakfast 0.5 cup(s) 90 20.7

Banana Breakfast 1 item(s) 118 105.02

Bread, Mixed Grain, Toasted Breakfast 2 slice(s) 48 138.24


STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Morning Snack 1 item(s) 170 80

Water, Tap Morning Snack 8 fluid ounce(s) 237 0

Quinoa, Cooked Lunch 1 cup(s) 185 222

Almonds, Slivered Lunch 0.18 cup(s) 19.44 111.78


Orange, Clementines Dinner 2 item(s) 148 69.56

Cheese, Mozzarella, Part Skim Milk Dinner 2 ounce(s) 56.7 144.02

Broccoli, Chopped, Boiled, Drained Dinner 0.5 cup(s) 78 27.3

Pasta, Spaghetti, Whole Wheat, Dry Dinner 4 ounce(s) 113.4 394.62

Flour, Whole Wheat Dinner 2 teaspoon(s) 5 17

Milk, Low Fat, 1% Dinner 2 tablespoon(s) 30.5 12.81

Butter, Unsalted Dinner 0.9999999999999999 teaspoon(s) 4.73 33.94





Total 2775.77 1448.49


Eggs, Poached 6.25 0.35 4.74 1.56

Spinach, Chopped, Boiled, Drained 2.67 3.38 0.23 0.04

Banana 1.29 26.95 0.39 0.13


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Quinoa, Cooked 8.14 39.41 3.55 0

Almonds, Slivered 4.13 4.21 9.61 0.73

Water, Tap 0 0 0 0

Orange, Clementines 1.26 17.79 0.22 0

Cheese, Mozzarella, Part Skim Milk 13.76 1.57 9.03 5.73

Broccoli, Chopped, Boiled, Drained 1.86 5.6 0.32 0.06

Pasta, Spaghetti, Whole Wheat, Dry 16.59 85.08 1.59 0.29

Flour, Whole Wheat 0.66 3.6 0.13 0.02

Milk, Low Fat, 1% 1.03 1.52 0.3 0.19

Butter, Unsalted 0.04 0 3.84 2.43

Water, Tap 0 0 0 0

Total 72.64 223.08 36.14 11.64


Eggs, Poached 1.82 0.95 0.02 185

Spinach, Chopped, Boiled, Drained 0.01 0.1 0 0

Banana 0.04 0.09 0 0


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 0 0

Almonds, Slivered 6 2.35 0 0











Water, Tap 0 0 0 0


Cheese, Mozzarella, Part Skim Milk 2.56 0.27 0 36.29

Broccoli, Chopped, Boiled, Drained 0.03 0.13 0 0

Pasta, Spaghetti, Whole Wheat, Dry 0.22 0.63 0 0

Flour, Whole Wheat 0.01 0.06 0 0

Milk, Low Fat, 1% 0.08 0.01 0 1.52

Butter, Unsalted 0.99 0.14 0.16 10.18

Water, Tap 0 0 0 0

Total 12.17 5.7 0.18 232.99


Eggs, Poached 0.77 0.02 0 0.18


Banana 0.05 0.03 3.07 14.43


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 5.18 0

Almonds, Slivered 2.34 0 2.37 0.76

Water, Tap 0 0 0 0

Orange, Clementines 0 0 2.52 13.59



Pasta, Spaghetti, Whole Wheat, Dry 0.6 0 8.97 4.22

Flour, Whole Wheat 0.05 0 0.54 0.02

Milk, Low Fat, 1% 0.01 0 0 1.59

Butter, Unsalted 0.13 0.01 0 0

Water, Tap 0 0 0 0

Total 5.08 0.44 31.26 51.23








Eggs, Poached 0.04 0 0.02 0.19

Spinach, Chopped, Boiled, Drained 0.08 0 0.09 0.21

Banana 0.09 0 0.04 0.09


Water, Tap 0.47 0 0 0


Water, Tap 0.24 0 0 0

Quinoa, Cooked 0.13 0 0.2 0.2

Almonds, Slivered 0 0 0.04 0.2

Water, Tap 0.47 0 0 0

Orange, Clementines 0.13 0 0.13 0.04

Cheese, Mozzarella, Part Skim Milk 0.03 0 0.01 0.17

Broccoli, Chopped, Boiled, Drained 0.07 0 0.05 0.1

Pasta, Spaghetti, Whole Wheat, Dry 0.01 0 0.55 0

Flour, Whole Wheat 0 0 0.03 0.01

Milk, Low Fat, 1% 0.03 0 0.01 0.06

Butter, Unsalted 0 0 0 0

Water, Tap 0.47 0 0 0

Total 2.28 0 1.36 1.76


Eggs, Poached 0.03 0.07 0.35 17.5

Spinach, Chopped, Boiled, Drained 0.44 0.22 0 131.4

Banana 0.78 0.43 0 23.6


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Quinoa, Cooked 0.76 0.23 0 77.7

Almonds, Slivered 0.66 0.03 0 9.72

Water, Tap 0 0 0 0











Orange, Clementines 0.94 0.11 0 35.52


Broccoli, Chopped, Boiled, Drained 0.43 0.16 0 84.24

Pasta, Spaghetti, Whole Wheat, Dry 5.82 0.25 0 64.64

Flour, Whole Wheat 0.25 0.02 0 2.2

Milk, Low Fat, 1% 0.03 0.01 0.14 1.52

Butter, Unsalted 0 0 0.01 0.14

Water, Tap 0 0 0 0

Total 12.31 1.79 1.87 486.89


Eggs, Poached 0 1 80 269

Spinach, Chopped, Boiled, Drained 8.82 0 471.6 9432.9

Banana 10.27 0 3.54 75.52


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 0 9.25

Almonds, Slivered 0 0 0 0.19

Water, Tap 0 0 0 0

Orange, Clementines 72.22 0 0 0

Cheese, Mozzarella, Part Skim Milk 0 0.17 72.01 272.73

Broccoli, Chopped, Boiled, Drained 50.62 0 60.06 1207.44

Pasta, Spaghetti, Whole Wheat, Dry 0 0 0 0

Flour, Whole Wheat 0 0 0 0.45

Milk, Low Fat, 1% 0 0.37 17.69 59.78

Butter, Unsalted 0 0.07 32.38 118.29

Water, Tap 0 0 0 0

Total 141.98 3.61 737.28 11445.55












Eggs, Poached 0.52 28 0.88 6


Banana 0.12 5.9 0.31 31.86


Water, Tap 0 14.22 0 4.74


Water, Tap 0 7.11 0 2.37

Quinoa, Cooked 1.17 31.45 2.76 118.4

Almonds, Slivered 5.1 51.32 0.72 52.1

Water, Tap 0 14.22 0 4.74

Orange, Clementines 0.3 44.4 0.21 14.8



Pasta, Spaghetti, Whole Wheat, Dry 0.88 45.36 4.12 162.16

Flour, Whole Wheat 0.04 1.7 0.18 6.85

Milk, Low Fat, 1% 0 38.13 0.01 3.35

Butter, Unsalted 0.11 1.14 0 0.09

Water, Tap 0 14.22 0 4.74

Total 11.5 1247.44 14.34 584.73


Eggs, Poached 69 0.65 148.5

Spinach, Chopped, Boiled, Drained 419.4 0.68 63

Banana 422.44 0.18 1.18


Water, Tap 4.74 0 14.22


Water, Tap 2.37 0 7.11

Quinoa, Cooked 318.2 2.02 12.95

Almonds, Slivered 137.05 0.6 0.19

Water, Tap 4.74 0 14.22

Orange, Clementines 261.96 0.09 1.48






Cheese, Mozzarella, Part Skim Milk 47.63 1.56 350.97

Broccoli, Chopped, Boiled, Drained 228.54 0.35 31.98

Pasta, Spaghetti, Whole Wheat, Dry 243.81 2.69 9.07

Flour, Whole Wheat 18.15 0.13 0.1

Milk, Low Fat, 1% 45.75 0.13 13.42

Butter, Unsalted 1.14 0 0.52

Water, Tap 4.74 0 14.22

Total 2749.65 9.96 1022.5

3/22/2014Item Name Meal Quantity Wt (g) Kcal

Oatmeal, Cooked with Water Breakfast 1 cup(s) 234 166.14


WESTSOY Soymilk, Almond, Unsweetened Breakfast 1 cup(s) 240 90

Broccoli Morning Snack 1 cup(s) 91 30.94

Oil, Coconut Morning Snack 0.9999999999999999 teaspoon(s) 4.53 39.08

Water, Tap Morning Snack 8 fluid ounce(s) 237 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Morning Snack 1 item(s) 170 80

Banana Morning Snack 1 item(s) 118 105.02

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Lunch 1.5 ounce(s) 42.52 70.17

Cabbage, Boiled, Drained, without Salt Added Lunch 0.25 cup(s) 37.5 8.63

Rice, Brown, Long Grain, Cooked Lunch 0.5 cup(s) 97.5 108.22


Oil, Olive Lunch 1 tablespoon(s) 13.5 119.34

Apple, Medium Afternoon Snack 0.5 item(s) 91 47.32

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Afternoon Snack 1 item(s) 170 80

Water, Tap Afternoon Snack 8 fluid ounce(s) 237 0

Beans, Kidney, Boiled Dinner 0.25 cup(s) 44.25 56.2

Kale, Chopped, Boiled, Drained Dinner 0.5 cup(s) 65 18.2


Cheese, Mozzarella, Part Skim Milk Dinner 2 ounce(s) 56.7 144.02

Bread, Mixed Grain, Toasted Dinner 2 slice(s) 48 138.24




Total 3182.51 1301.51



Water, Tap 0 0 0 0

WESTSOY Soymilk, Almond, Unsweetened 9 5 4.5 0.5

Broccoli 2.57 6.04 0.34 0.04

Oil, Coconut 0 0 4.53 3.92

Water, Tap 0 0 0 0


Banana 1.29 26.95 0.39 0.13

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 13.19 0 1.52 0.43

Cabbage, Boiled, Drained, without Salt Added 0.48 2.07 0.02 0

Rice, Brown, Long Grain, Cooked 2.52 22.39 0.88 0.18

Water, Tap 0 0 0 0

Oil, Olive 0 0 13.5 1.86

Apple, Medium 0.24 12.57 0.15 0.03


Water, Tap 0 0 0 0

Beans, Kidney, Boiled 3.84 10.09 0.22 0.03

Kale, Chopped, Boiled, Drained 1.24 3.66 0.26 0.03

Water, Tap 0 0 0 0



Total 77.01 163.02 41.1 14.06


Oatmeal, Cooked with Water 1.02 1.31 0 0

Water, Tap 0 0 0 0

WESTSOY Soymilk, Almond, Unsweetened 1 2.5 0 0

Broccoli 0.01 0.03 0 0

Oil, Coconut 0.26 0.08 0 0

Water, Tap 0 0 0 0












Banana 0.04 0.09 0 0

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0.53 0.33 0 36.15

Cabbage, Boiled, Drained, without Salt Added 0.01 0.01 0 0

Rice, Brown, Long Grain, Cooked 0.32 0.31 0 0

Water, Tap 0 0 0 0

Oil, Olive 9.85 1.42 0 0

Apple, Medium 0.01 0.05 0 0


Water, Tap 0 0 0 0

Beans, Kidney, Boiled 0.02 0.12 0 0

Kale, Chopped, Boiled, Drained 0.02 0.13 0 0

Water, Tap 0 0 0 0



Total 16.03 7.62 0 72.43



Water, Tap 0 0 0 0

WESTSOY Soymilk, Almond, Unsweetened 0 0 4 1

Broccoli 0.02 0.02 2.37 1.55

Oil, Coconut 0.08 0 0 0

Water, Tap 0 0 0 0


Banana 0.05 0.03 3.07 14.43

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0.25 0.01 0 0

Cabbage, Boiled, Drained, without Salt Added 0 0.01 0.71 1.05


Water, Tap 0 0 0 0

Oil, Olive 1.32 0.1 0 0







Apple, Medium 0.04 0.01 2.18 9.46


Water, Tap 0 0 0 0



Water, Tap 0 0 0 0



Total 4.49 0.56 26.08 55.38


Oatmeal, Cooked with Water 0.2 0 0.18 0.04

Water, Tap 0.24 0 0 0


Broccoli 0.08 0 0.06 0.11

Oil, Coconut 0 0 0 0

Water, Tap 0.24 0 0 0


Banana 0.09 0 0.04 0.09

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0.03 0 0.03 0

Cabbage, Boiled, Drained, without Salt Added 0.03 0 0.02 0.01

Rice, Brown, Long Grain, Cooked 0.07 0 0.09 0.02

Water, Tap 0.47 0 0 0

Oil, Olive 0 0 0 0

Apple, Medium 0.08 0 0.02 0.02


Water, Tap 0.24 0 0 0

Beans, Kidney, Boiled 0.03 0 0.07 0.03

Kale, Chopped, Boiled, Drained 0.06 0 0.03 0.05

Water, Tap 0.47 0 0 0

Cheese, Mozzarella, Part Skim Milk 0.03 0 0.01 0.17








Total 2.37 0 0.85 1.45


Oatmeal, Cooked with Water 0.53 0.01 0 14.04

Water, Tap 0 0 0 0


Broccoli 0.58 0.16 0 57.33


Water, Tap 0 0 0 0


Banana 0.78 0.43 0 23.6

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 5.83 0.26 0.14 1.7

Cabbage, Boiled, Drained, without Salt Added 0.09 0.04 0 11.25

Rice, Brown, Long Grain, Cooked 1.49 0.14 0 3.9

Water, Tap 0 0 0 0

Oil, Olive 0 0 0 0

Apple, Medium 0.08 0.04 0 2.73


Water, Tap 0 0 0 0

Beans, Kidney, Boiled 0.26 0.05 0 57.52

Kale, Chopped, Boiled, Drained 0.33 0.09 0 8.45

Water, Tap 0 0 0 0



Total 12.14 1.56 2.41 219.23



Water, Tap 0 0 0 0


Broccoli 81.17 0 28.21 566.93


Water, Tap 0 0 0 0












Banana 10.27 0 3.54 75.52

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0 0.04 2.55 8.93

Cabbage, Boiled, Drained, without Salt Added 14.06 0 1.5 30

Rice, Brown, Long Grain, Cooked 0 0 0 0

Water, Tap 0 0 0 0

Oil, Olive 0 0 0 0

Apple, Medium 4.19 0 2.73 49.14


Water, Tap 0 0 0 0

Beans, Kidney, Boiled 0.53 0 0 0

Kale, Chopped, Boiled, Drained 26.65 0 442.65 8853.65

Water, Tap 0 0 0 0

Cheese, Mozzarella, Part Skim Milk 0 0.17 72.01 272.73


Total 136.92 4.21 553.19 9856.9



Water, Tap 0 7.11 0 2.37

WESTSOY Soymilk, Almond, Unsweetened 0 40.58 1.83 0

Broccoli 0.71 42.77 0.66 19.11


Water, Tap 0 7.11 0 2.37


Banana 0.12 5.9 0.31 31.86

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0.11 6.38 0.44 12.33

Cabbage, Boiled, Drained, without Salt Added 0.05 18 0.06 5.63


Water, Tap 0 14.22 0 4.74

Oil, Olive 1.94 0.14 0.08 0







Apple, Medium 0.16 5.46 0.11 4.55


Water, Tap 0 7.11 0 2.37



Water, Tap 0 14.22 0 4.74



Total 4.15 1358.77 9 327.3


Oatmeal, Cooked with Water 163.8 2.34 9.36

Water, Tap 2.37 0 7.11

WESTSOY Soymilk, Almond, Unsweetened 300 0 30

Broccoli 287.56 0.37 30.03

Oil, Coconut 0 0 0

Water, Tap 2.37 0 7.11


Banana 422.44 0.18 1.18

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 108.86 0.43 31.47

Cabbage, Boiled, Drained, without Salt Added 73.5 0.07 3

Rice, Brown, Long Grain, Cooked 41.92 0.61 4.88

Water, Tap 4.74 0 14.22

Oil, Olive 0.14 0 0.27

Apple, Medium 97.37 0.04 0.91


Water, Tap 2.37 0 7.11

Beans, Kidney, Boiled 179.21 0.44 0.44

Kale, Chopped, Boiled, Drained 148.2 0.16 14.95

Water, Tap 4.74 0 14.22

Cheese, Mozzarella, Part Skim Milk 47.63 1.56 350.97







Total 2807.22 7.09 986.59



Exchanges Spreadsheet3/20/2014

Item Name Meal Quantity Weight Vegetable

Oatmeal, Cooked with Water Breakfast 1 cup(s) 234 g 0


Added

Breakfast 0.18 cup(s) 25.9 g 0

SUN-MAID Dried Mixed Fruit Breakfast 0.18 cup(s) 28.8 g 0

Water, Tap Breakfast 16 fluid ounce(s) 474 g 0

Bread, Mixed Grain, Toasted Lunch 2 slice(s) 48 g 0

Tempeh or Tempe, Cooked Lunch 50 gram(s) 50 g 0

Avocado, California Lunch 0.44 item(s) 58.8 g 0

Lettuce, Red Leaf Lunch 1 cup(s) 28 g 0.18

Cheese, Cheddar or Colby, Low Fat Lunch 1.5 ounce(s) 42.5 g 0

Water, Tap Lunch 16 fluid ounce(s) 474 g 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Afternoon Snack 1 item(s) 170 g 0

Pecans, Dry Roasted, without Salt Added Afternoon Snack 1 ounce(s) 28.3 g 0

Water, Tap Afternoon Snack 8 fluid ounce(s) 237 g 0

Rice, Brown, Medium Grain, Cooked Dinner 0.75 cup(s) 146.3 g 0

Eggplant, Boiled, Drained Dinner 1 cup(s) 99 g 1.39

Oil, Olive Dinner 1 tablespoon(s) 13.5 g 0

Squash, Winter, All Varieties Dinner 0.25 cup(s) 29 g 0

Onions, Chopped Dinner 0.18 cup(s) 28.8 g 0.46

Orange, Clementines Dinner 1 item(s) 74 g 0

Water, Tap Dinner 16 fluid ounce(s) 474 g 0

Total 2.03



Item Name Bread/Starch Fruit Other Carbohydrate Milk

Oatmeal, Cooked with Water 2.08 0 0 0


Added

0 0 0 0

SUN-MAID Dried Mixed Fruit 0 1.2 0 0

Water, Tap 0 0 0 0



Avocado, California 0 0 0 0


Cheese, Cheddar or Colby, Low Fat 0 0 0 0

Water, Tap 0 0 0 0


Pecans, Dry Roasted, without Salt Added 0 0 0 0

Water, Tap 0 0 0 0

Rice, Brown, Medium Grain, Cooked 2.06 0 0 0

Eggplant, Boiled, Drained 0 0 0 0

Oil, Olive 0 0 0 0

Squash, Winter, All Varieties 0.12 0 0 0


Orange, Clementines 0 0.5 0 0

Water, Tap 0 0 0 0

Total 5.99 1.7 0 0

Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim



Added

0 0 0 0


Water, Tap 0 0 0 0

Bread, Mixed Grain, Toasted 0 0 0 0


Avocado, California 0 2.18 0 0





Water, Tap 0 0 0 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 0 0 0 0.92

Pecans, Dry Roasted, without Salt Added 0 3.5 0 0

Water, Tap 0 0 0 0



Oil, Olive 0 2.7 0 0

Squash, Winter, All Varieties 0 0 0 0



Water, Tap 0 0 0 0

Total 0 8.38 0 0.92

Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat



Added

0 0 1.59 0


Water, Tap 0 0 0 0


Tempeh or Tempe, Cooked 1.3 0 0 0

Avocado, California 0 0 0 0



Water, Tap 0 0 0 0


Pecans, Dry Roasted, without Salt Added 0 0 0.5 0

Water, Tap 0 0 0 0





Oil, Olive 0 0 0 0

Squash, Winter, All Varieties 0 0 0 0



Water, Tap 0 0 0 0

Total 1.3 0 2.09 0

Item Name Meat-Lean

Oatmeal, Cooked with Water 0


Added

0

SUN-MAID Dried Mixed Fruit 0

Water, Tap 0

Bread, Mixed Grain, Toasted 0

Tempeh or Tempe, Cooked 0

Avocado, California 0

Lettuce, Red Leaf 0

Cheese, Cheddar or Colby, Low Fat 1.33

Water, Tap 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 0

Pecans, Dry Roasted, without Salt Added 0

Water, Tap 0

Rice, Brown, Medium Grain, Cooked 0

Eggplant, Boiled, Drained 0

Oil, Olive 0

Squash, Winter, All Varieties 0

Onions, Chopped 0

Orange, Clementines 0

Water, Tap 0

Total 1.33

3/21/2014Item Name Meal Quantity Weight Vegetable

Eggs, Poached Breakfast 1 item(s) 50 g 0



Spinach, Chopped, Boiled, Drained Breakfast 0.5 cup(s) 90 g 0.83

Banana Breakfast 1 item(s) 118 g 0

Bread, Mixed Grain, Toasted Breakfast 2 slice(s) 48 g 0


STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Morning Snack 1 item(s) 170 g 0

Water, Tap Morning Snack 8 fluid ounce(s) 237 g 0

Quinoa, Cooked Lunch 1 cup(s) 185 g 0

Almonds, Slivered Lunch 0.18 cup(s) 19.4 g 0


Orange, Clementines Dinner 2 item(s) 148 g 0

Cheese, Mozzarella, Part Skim Milk Dinner 2 ounce(s) 56.7 g 0

Broccoli, Chopped, Boiled, Drained Dinner 0.5 cup(s) 78 g 1.09

Pasta, Spaghetti, Whole Wheat, Dry Dinner 4 ounce(s) 113.4 g 0

Flour, Whole Wheat Dinner 2 teaspoon(s) 5 g 0

Milk, Low Fat, 1% Dinner 2 tablespoon(s) 30.5 g 0

Butter, Unsalted Dinner 0.9999999999999999 teaspoon(s) 4.7 g 0


Total 1.92



Spinach, Chopped, Boiled, Drained 0 0 0 0

Banana 0 1.75 0 0


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Quinoa, Cooked 2.5 0 0 0

Almonds, Slivered 0 0 0 0

Water, Tap 0 0 0 0


Cheese, Mozzarella, Part Skim Milk 0 0 0 0

Broccoli, Chopped, Boiled, Drained 0 0 0 0




Flour, Whole Wheat 0 0 0 0

Milk, Low Fat, 1% 0 0 0 0


Water, Tap 0 0 0 0

Total 4.23 2.75 0 0




Banana 0 0 0 0


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0


Almonds, Slivered 0 0 0 0

Water, Tap 0 0 0 0






Milk, Low Fat, 1% 0 0 0 0.14

Butter, Unsalted 0 0.77 0 0

Water, Tap 0 0 0 0

Total 0 0.77 0 1.06


Eggs, Poached 0.95 0 0 0


Banana 0 0 0 0


Water, Tap 0 0 0 0




Water, Tap 0 0 0 0


Almonds, Slivered 0 0 1.12 0

Water, Tap 0 0 0 0


Cheese, Mozzarella, Part Skim Milk 1.92 0 0 0




Milk, Low Fat, 1% 0 0 0 0


Water, Tap 0 0 0 0

Total 2.87 0 1.12 0

Item Name Meat-Lean

Eggs, Poached 0

Spinach, Chopped, Boiled, Drained 0

Banana 0


Water, Tap 0


Water, Tap 0

Quinoa, Cooked 0

Almonds, Slivered 0

Water, Tap 0

Orange, Clementines 0

Cheese, Mozzarella, Part Skim Milk 0

Broccoli, Chopped, Boiled, Drained 0

Pasta, Spaghetti, Whole Wheat, Dry 0

Flour, Whole Wheat 0

Milk, Low Fat, 1% 0



Butter, Unsalted 0

Water, Tap 0

Total 0

3/22/2014Item Name Meal Quantity Weight Vegetable

Oatmeal, Cooked with Water Breakfast 1 cup(s) 234 g 0


WESTSOY Soymilk, Almond, Unsweetened Breakfast 1 cup(s) 240 g 0

Broccoli Morning Snack 1 cup(s) 91 g 1.24

Oil, Coconut Morning Snack 0.9999999999999999 teaspoon(s) 4.5 g 0

Water, Tap Morning Snack 8 fluid ounce(s) 237 g 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Morning Snack 1 item(s) 170 g 0

Banana Morning Snack 1 item(s) 118 g 0

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Lunch 1.5 ounce(s) 42.5 g 0

Cabbage, Boiled, Drained, without Salt Added Lunch 0.25 cup(s) 37.5 g 0.34

Rice, Brown, Long Grain, Cooked Lunch 0.5 cup(s) 97.5 g 0


Oil, Olive Lunch 1 tablespoon(s) 13.5 g 0

Apple, Medium Afternoon Snack 0.5 item(s) 91 g 0

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free Afternoon Snack 1 item(s) 170 g 0

Water, Tap Afternoon Snack 8 fluid ounce(s) 237 g 0

Beans, Kidney, Boiled Dinner 0.25 cup(s) 44.3 g 0

Kale, Chopped, Boiled, Drained Dinner 0.5 cup(s) 65 g 0.73


Cheese, Mozzarella, Part Skim Milk Dinner 2 ounce(s) 56.7 g 0

Bread, Mixed Grain, Toasted Dinner 2 slice(s) 48 g 0

Total 2.31


Oatmeal, Cooked with Water 2.08 0 0 0

Water, Tap 0 0 0 0


Broccoli 0 0 0 0




Water, Tap 0 0 0 0


Banana 0 1.75 0 0

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0 0 0 0

Cabbage, Boiled, Drained, without Salt Added 0 0 0 0

Rice, Brown, Long Grain, Cooked 1.5 0 0 0

Water, Tap 0 0 0 0

Oil, Olive 0 0 0 0

Apple, Medium 0 0.79 0 0


Water, Tap 0 0 0 0

Beans, Kidney, Boiled 0.5 0 0 0

Kale, Chopped, Boiled, Drained 0 0 0 0

Water, Tap 0 0 0 0



Total 5.81 2.54 0 0



Water, Tap 0 0 0 0


Broccoli 0 0 0 0

Oil, Coconut 0 0.91 0 0

Water, Tap 0 0 0 0


Banana 0 0 0 0




Water, Tap 0 0 0 0



Oil, Olive 0 2.7 0 0

Apple, Medium 0 0 0 0


Water, Tap 0 0 0 0

Beans, Kidney, Boiled 0 0 0.25 0


Water, Tap 0 0 0 0



Total 0 3.61 2.25 1.84



Water, Tap 0 0 0 0


Broccoli 0 0 0 0


Water, Tap 0 0 0 0


Banana 0 0 0 0




Water, Tap 0 0 0 0

Oil, Olive 0 0 0 0

Apple, Medium 0 0 0 0


Water, Tap 0 0 0 0

Beans, Kidney, Boiled 0 0 0 0


Water, Tap 0 0 0 0

Cheese, Mozzarella, Part Skim Milk 1.92 0 0 0




Total 1.92 0 0 1

Item Name Meat-Lean

Oatmeal, Cooked with Water 0

Water, Tap 0

WESTSOY Soymilk, Almond, Unsweetened 0

Broccoli 0

Oil, Coconut 0

Water, Tap 0


Banana 0

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0

Cabbage, Boiled, Drained, without Salt Added 0

Rice, Brown, Long Grain, Cooked 0

Water, Tap 0

Oil, Olive 0

Apple, Medium 0


Water, Tap 0

Beans, Kidney, Boiled 0

Kale, Chopped, Boiled, Drained 0

Water, Tap 0

Cheese, Mozzarella, Part Skim Milk 0


Total 0

** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, asexchange values for these cannot be calculated.

Activities SpreadsheetNo activity entries for the day(s) in question.

Energy Balance03/20/2014 - 03/22/2014



Date kcal Consumed kcal Burned Net kcal

3/20/2014 1465 0 1465

3/21/2014 1448 0 1448

3/22/2014 1302 0 1302

Total: 4215 0 4215

Daily Caloric Summary kcal

Recommended: 1471

Average Intake: 1405

Average Expenditure: 0

Average Net Gain/Loss: 1405

Daily Food Log3/20/2014

BREAKFAST

Oatmeal, Cooked with Water 1 c. 166 kcal

Nuts, Mixed, without Peanuts, Oil Roasted, without Salt Added 0.18 c. 159 kcal

SUN-MAID Dried Mixed Fruit 0.18 c. 72 kcal

Water, Tap 16 fl. oz. 0 kcal

MORNING_SNACK

LUNCH

Bread, Mixed Grain, Toasted 2 sl. 138 kcal

Tempeh or Tempe, Cooked 50 g 98 kcal

Avocado, California 0.44 item 98 kcal

Lettuce, Red Leaf 1 c. 4 kcal

Cheese, Cheddar or Colby, Low Fat 1.5 oz. 74 kcal


AFTERNOON_SNACK

STONYFIELD FARM Yogurt, Organic, Plain, Fat Free 1 item 80 kcal

Pecans, Dry Roasted, without Salt Added 1 oz. 201 kcal


DINNER



Rice, Brown, Medium Grain, Cooked 0.75 c. 164 kcal

Eggplant, Boiled, Drained 1 c. 35 kcal

Oil, Olive 1 T. 119 kcal

Squash, Winter, All Varieties 0.25 c. 10 kcal

Onions, Chopped 0.18 c. 12 kcal

Orange, Clementines 1 item 35 kcal


EVENING_SNACK

Total: 1465 kcal

3/21/2014BREAKFAST

Eggs, Poached 1 item 72 kcal

Spinach, Chopped, Boiled, Drained 0.5 c. 21 kcal

Banana 1 item 105 kcal



MORNING_SNACK



LUNCH

Quinoa, Cooked 1 c. 222 kcal

Almonds, Slivered 0.18 c. 112 kcal


AFTERNOON_SNACK

DINNER

Orange, Clementines 2 item 70 kcal

Cheese, Mozzarella, Part Skim Milk 2 oz. 144 kcal

Broccoli, Chopped, Boiled, Drained 0.5 c. 27 kcal

Pasta, Spaghetti, Whole Wheat, Dry 4 oz. 395 kcal

Flour, Whole Wheat 2 t. 17 kcal



Milk, Low Fat, 1% 2 T. 13 kcal

Butter, Unsalted 0.9999999999999999

t.

34 kcal


EVENING_SNACK

Total: 1448 kcal

3/22/2014BREAKFAST

Oatmeal, Cooked with Water 1 c. 166 kcal


WESTSOY Soymilk, Almond, Unsweetened 1 c. 90 kcal

MORNING_SNACK

Broccoli 1 c. 31 kcal

Oil, Coconut 0.9999999999999999

t.

39 kcal



Banana 1 item 105 kcal

LUNCH

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 1.5 oz. 70 kcal

Cabbage, Boiled, Drained, without Salt Added 0.25 c. 9 kcal

Rice, Brown, Long Grain, Cooked 0.5 c. 108 kcal


Oil, Olive 1 T. 119 kcal

AFTERNOON_SNACK

Apple, Medium 0.5 item 47 kcal



DINNER

Beans, Kidney, Boiled 0.25 c. 56 kcal



Kale, Chopped, Boiled, Drained 0.5 c. 18 kcal


Cheese, Mozzarella, Part Skim Milk 2 oz. 144 kcal


EVENING_SNACK

Total: 1302 kcal

Daily Activity LogYou have not recorded any activity entries for this day.

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WB1: 3 Day Diet Record

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