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All Daily Reports
A variety of reports and information combined into one document.
Profile Info
Personal: mohammed Male 20 yrs 4 ft 6 in 165 lb
Day(s): Day 1, Day 2, Day 3
Activity Level: Active Strive for an Active activity level.
Weight Change: None Best not to exceed 2 lbs per week.
BMI: 39.8 Normal is 18.5 to 25. Clinically Obese is 35 or higher.
Actual Intakes -vs- Recommended Intakes
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 150Rec.
Basic Components
Calories 1,074.05 36 %2,942.75
Calories from Fat 448.09 54 %823.97
Calories from SatFat 156.25 59 %264.85
Protein (g) 52.33 87 %59.87
Carbohydrates (g) 104.79 26 %404.63
Sugar (g) 36.14
Dietary Fiber (g) 3.87 9 %41.2
0
Soluble Fiber (g) 0.00
InSoluble Fiber (g) 0.00
Fat (g) 49.79 54 %91.55
Saturated Fat (g) 17.36 59 %29.43
Trans Fat (g) 1.04
Mono Fat (g) 11.31 35 %32.70
Poly Fat (g) 5.32 18 %29.43
Cholesterol (mg) 195.71 65 %300.00
Water (g) 118.97 3 %3,700.00
Vitamins
Vitamin A – RAE (mcg) 107.72 12 %900.00
Beta-carotene (mcg) 41.09
Vitamin B1 – Thiamin (mg) 0.59 49 %1.20
Vitamin B2 – Riboflavin (mg) 1.01 77 %1.30
Vitamin B3 – Niacin (mg) 16.06 100 %16.00
Vitamin B6 (mg) 0.38 29 %1.30
Vitamin B12 (mcg) 1.93 81 %2.40
Vitamin C (mg) 4.60 5 %90.00
Vitamin D – mcg (mcg) 0.98 7 %15.00
Vitamin E – Alpha Toc. (mg) 2.25 15 %15.00
Folate (mcg) 141.58 35 %400.00
Minerals
Calcium (mg) 351.79 35 %1,000.00
Iron (mg) 5.14 64 %8.00
Magnesium (mg) 88.86 22 %400.00
Phosphorus (mg) 598.00 85 %700.00
Potassium (mg) 664.88 14 %4,700.00
Selenium (mcg) 48.77
Sodium (mg) 1,977.49 86 %2,300.00
Zinc (mg) 4.45 40 %11.00
Other
Omega-3 (g) 0.27
Omega-6 (g) 4.65
Alcohol (g) 0.00
Caffeine (mg) 4.35
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.
ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Day 1 Breakfast Sandwich, tuna salad, w/white each1 325.6 129.2 17.2 13.4
Lunch Pizza, cheese, original, 14″ piece1 304.2 97.4 40.7 13.5
Snack Cheeseburger, double each1 458.4 233 94.8 25.8
Candy, Rolo (Rolo) each19 183.3 75 52.5 1.7
Day Total — 1271.6 534.6 205.1 54.3
Day 2 Lunch Fried Chicken, breast, original each1 444.2 217.6 49.7 45.3
Dinner Chicken, wing, hot & spicy, fzn g85 270 162 40.5 15
Snack Cheese, Swiss (USDA SR-24) slc1 106.4 70 44.7 7.5
Potatoes, dices, 1/2″ cubes, fzn, oz3 60 0 0 2
Day Total — 880.6 449.6 134.9 69.8
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- each1 90.2 61.4 17.8 6.3
Lunch Fried Rice, chicken, dry (Lipton cup0.5 240 13.5 0 7
Dinner Pizza, Fit ‘n Delicious, chicken slc1 180 40.5 18 11
Snack Candy Bar, Snickers, 2oz bar each2 559.7 244.6 92.9 8.6
Day Total — 1069.9 360 128.7 32.8
Average Day Total — 1074 448.1 156.2 52.3
ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Day 1 Breakfast Sandwich, tuna salad, w/white 35.2 4.9 1.4 14.4
Lunch Pizza, cheese, original, 14″ 38.3 6.2 2.2 10.8
Snack Cheeseburger, double 34.3 8.1 1.4 25.9
Candy, Rolo (Rolo) 27.5 24.2 0 0 0 8.3
Day Total 135.3 43.4 5 0 0 59.4
Day 2 Lunch Fried Chicken, breast, original 11.1 0 24.2
Dinner Chicken, wing, hot & spicy, fzn 11 0 1 18
Snack Cheese, Swiss (USDA SR-24) 1.5 0.4 0 0 0 7.8
Potatoes, dices, 1/2″ cubes, fzn, 13 0 1 0
Day Total 36.6 0.4 2 0 0 50
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 0.4 0.2 0 0 0 6.8
Lunch Fried Rice, chicken, dry (Lipton 49 2 1 1.5
Dinner Pizza, Fit ‘n Delicious, chicken 23 5 1 4.5
Snack Candy Bar, Snickers, 2oz bar 70.1 57.5 2.6 27.2
Day Total 142.5 64.7 4.6 0 0 40
Average Day Total 104.8 36.1 3.9 0 0 49.8
ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Day 1 Breakfast Sandwich, tuna salad, w/white 1.9 12.8 56.5
Lunch Pizza, cheese, original, 14″ 4.5 2.9 2.3 22.2 51.7
Snack Cheeseburger, double 10.5 1.5 8.6 0.8 83 82.6
Candy, Rolo (Rolo) 5.8 4.2 2
Day Total 22.8 1.5 11.5 3.1 122.3 192.8
Day 2 Lunch Fried Chicken, breast, original 5.5 0.1 8.6 7.6 164.8 115.5
Dinner Chicken, wing, hot & spicy, fzn 4.5 1 55
ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Day 2 Snack Cheese, Swiss (USDA SR-24) 5 2 0.3 25.8 10.4
Potatoes, dices, 1/2″ cubes, fzn, 0 0 0 0 0
Day Total 15 1.1 10.6 7.9 245.6 125.9
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 2 0 2.8 1.5 184.5 32
Lunch Fried Rice, chicken, dry (Lipton 0 0
Dinner Pizza, Fit ‘n Delicious, chicken 2 0 20
Snack Candy Bar, Snickers, 2oz bar 10.3 0.5 9 3.4 14.8 6.3
Day Total 14.3 0.5 11.8 4.9 219.3 38.3
Average Day Total 17.4 1 11.3 5.3 195.7 119
ItemDay Meal A-RAE
(mcg)
A-Car
(mcg)
B1 (mg) B2 (mg) B3 (mg) B6 (mg)
Day 1 Breakfast Sandwich, tuna salad, w/white 0.3 0.2 5.9 0.1
Lunch Pizza, cheese, original, 14″ 70.2 80.7 0.5 1.4 3.6 0.1
Snack Cheeseburger, double 0.3 0.4 6.7
Candy, Rolo (Rolo) 0 0.1 0.1 0
Day Total 70.2 80.7 1.1 2.1 16.2 0.3
Day 2 Lunch Fried Chicken, breast, original 38.2 0 0.1 0.2 17.8 0.7
Dinner Chicken, wing, hot & spicy, fzn 0 0.1 6
Snack Cheese, Swiss (USDA SR-24) 61.6 19.6 0 0.1 0 0
Potatoes, dices, 1/2″ cubes, fzn, 0 0
Day Total 99.8 19.6 0.1 0.4 23.9 0.7
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 100.7 16.1 0 0.2 0 0.1
Lunch Fried Rice, chicken, dry (Lipton 0.4 0.1 4
Dinner Pizza, Fit ‘n Delicious, chicken
Snack Candy Bar, Snickers, 2oz bar 52.4 6.8 0.1 0.1 4.1 0.1
Day Total 153.2 22.9 0.5 0.5 8.1 0.2
Average Day Total 107.7 41.1 0.6 1 16.1 0.4
ItemDay Meal B12 (mcg) C (mg) D-mcg
(mcg)
E-Toco
(mg)
Fola (mcg) Calc (mg)
Day 1 Breakfast Sandwich, tuna salad, w/white 0.7 1.1 1.8 2.8 62.5 76
Lunch Pizza, cheese, original, 14″ 0.8 0 0 1.3 90.1 194.2
Snack Cheeseburger, double 2 0.7 77.8 276.8
Candy, Rolo (Rolo) 0.1 0 0 0.3 2.4 50
Day Total 3.6 1.8 1.8 4.4 232.8 597
Day 2 Lunch Fried Chicken, breast, original 0.6 62.3
Dinner Chicken, wing, hot & spicy, fzn 0 16 40
Snack Cheese, Swiss (USDA SR-24) 0.9 0 0.1 0.1 1.7 221.5
Potatoes, dices, 1/2″ cubes, fzn, 9 0
Day Total 1.6 9 0.1 0.1 17.7 323.8
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 0.4 0 1 0.6 23.5 28.5
Lunch Fried Rice, chicken, dry (Lipton 2.4 120 0
Dinner Pizza, Fit ‘n Delicious, chicken
Snack Candy Bar, Snickers, 2oz bar 0.2 0.6 0 1.7 30.8 106
Day Total 0.6 3 1 2.3 174.2 134.5
Average Day Total 1.9 4.6 1 2.3 141.6 351.8
ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas
(mg)
Selen
(mcg)
Sodium
(mg)
Day 1 Breakfast Sandwich, tuna salad, w/white 2.4 24.5 151.9 167.6 38.6 587.6
Lunch Pizza, cheese, original, 14″ 2.3 28.1 237.5 161.5 32.3 676.3
Snack Cheeseburger, double 3.7 34.6 280.3 375.4 1136.6
Candy, Rolo (Rolo) 0 12.4 41.1 73.7 66.7
Day Total 8.4 99.6 710.7 778.2 70.9 2467.1
Day 2 Lunch Fried Chicken, breast, original 1.2 52.3 458.3 546.7 46.2 1183.9
Dinner Chicken, wing, hot & spicy, fzn 0.7 16 150 210 470
Snack Cheese, Swiss (USDA SR-24) 0 10.6 158.8 21.6 5.1 53.8
Potatoes, dices, 1/2″ cubes, fzn, 0.7 0.7 10
Day Total 2.7 78.9 767.8 778.3 51.3 1717.7
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 0.9 6 98.9 69.9 15.2 95.2
Lunch Fried Rice, chicken, dry (Lipton 2.7 0 870
Dinner Pizza, Fit ‘n Delicious, chicken 510
Snack Candy Bar, Snickers, 2oz bar 0.8 82.1 216.6 368.2 8.9 272.5
Day Total 4.4 88.1 315.5 438.1 24.1 1747.7
Average Day Total 5.1 88.9 598 664.9 48.8 1977.5
ItemDay Meal Zinc (mg) Omega3
(g)
Omega6
(g)
Alc (g) Caff (mg) MyFrt
Day 1 Breakfast Sandwich, tuna salad, w/white 0.7 0 0
Lunch Pizza, cheese, original, 14″ 1.4 0.2 1.9 0 0
Snack Cheeseburger, double 4.2 0 0
Candy, Rolo (Rolo) 0.5 0 3.9 0
Day Total 6.7 0.2 1.9 0 3.9 0
Day 2 Lunch Fried Chicken, breast, original 1.6 0.4 7.2 0 0 0
Dinner Chicken, wing, hot & spicy, fzn 0.3 0 0
Snack Cheese, Swiss (USDA SR-24) 1.2 0.1 0.2 0 0 0
Potatoes, dices, 1/2″ cubes, fzn, 0 0 0 0
Day Total 3.2 0.4 7.3 0 0 0
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 0.6 0.1 1.4 0 0 0
Lunch Fried Rice, chicken, dry (Lipton 0 0
Dinner Pizza, Fit ‘n Delicious, chicken 0 0
Snack Candy Bar, Snickers, 2oz bar 2.8 0 3.4 0 9.1
Day Total 3.5 0.1 4.8 0 9.1 0
Average Day Total 4.5 0.3 4.6 0 4.4 0
ItemDay Meal MyDry MyGrn MyVeg MyProt ExFrt Ex
Meat
Day 1 Breakfast Sandwich, tuna salad, w/white 2.3 1.1
Lunch Pizza, cheese, original, 14″ 0.7 2.6 0.1
Snack Cheeseburger, double 0.3 2.5 0.1 2.2
Candy, Rolo (Rolo) 0 0 0 0
Day Total 1 7.4 0.2 3.4 0 0
Day 2 Lunch Fried Chicken, breast, original 0.1 0.6 0 5.4
Dinner Chicken, wing, hot & spicy, fzn
Snack Cheese, Swiss (USDA SR-24) 0.7 0 0 0
ItemDay Meal MyDry MyGrn MyVeg MyProt ExFrt ExMeat
Day 2 Snack
Potatoes, dices, 1/2″ cubes, fzn,
Day Total 0.8 0.6 0 5.4 0 0
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 0 0 0 1
Lunch Fried Rice, chicken, dry (Lipton 3 0.3
Dinner Pizza, Fit ‘n Delicious, chicken
Snack Candy Bar, Snickers, 2oz bar
Day Total 0 3 0.3 1 0 0
Average Day Total 0.6 3.7 0.2 3.2 0 0
ItemDay Meal ExVLMt Ex
Milk
ExOth ExStar ExVeg ExFat
Day 1 Breakfast Sandwich, tuna salad, w/white 2.3 2.2
Lunch Pizza, cheese, original, 14″ 2.6 0.8
Snack Cheeseburger, double 2.3 1.6
Candy, Rolo (Rolo) 1.6 1.5
Day Total 0 0 1.6 7.2 0 6.1
Day 2 Lunch Fried Chicken, breast, original 0.7 2.4
Dinner Chicken, wing, hot & spicy, fzn
Snack Cheese, Swiss (USDA SR-24) 0.6
Potatoes, dices, 1/2″ cubes, fzn,
Day Total 0 0 0 0.7 0 3
Day 3 Breakfast Egg, whole, lrg, fried (USDA SR- 0.5
Lunch Fried Rice, chicken, dry (Lipton 3
Dinner Pizza, Fit ‘n Delicious, chicken
Snack Candy Bar, Snickers, 2oz bar 4.7 5.2
Day Total 0 0 4.7 3 0 5.7
Average Day Total 0 0 2.1 3.6 0 4.9
MyFoodList Report
The MyFoodList Report shows the foods you have entered and their calories.
CalsAmount Item
Day 1
304piece1.0 Pizza, cheese, original, 14″ (Papa John’s)
458each1.0 Cheeseburger, double (McDonald’s)
183each19.0 Candy, Rolo (Rolo)
326each1.0 Sandwich, tuna salad, w/white
1272Day Total
Day 2
444each1.0 Fried Chicken, breast, original rec (Kentucky Fried Chicken)
270g85.0 Chicken, wing, hot & spicy, fzn (Banquet)
106slc1.0 Cheese, Swiss (USDA SR-24)
60oz3.0 Potatoes, dices, 1/2″ cubes, fzn, 80% ckd, FS (FREEZERFRIGE)
881Day Total
Day 3
240cup0.5 Fried Rice, chicken, dry (Lipton Asian Sides)
180slc1.0 Pizza, Fit ‘n Delicious, chicken onion & green pepper, med
560each2.0 Candy Bar, Snickers, 2oz bar (Mars)
90each1.0 Egg, whole, lrg, fried (USDA SR-24)
1070Day Total
3222Total
269Item Average
Day Average 1074
MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see ChooseMyPlate.gov for more info).
Group Percent Amount
Dairy Intake 20 % 0.6
Dairy Recommendation 3.0
cup equivalent
cup equivalent
Protein Foods Intake 46 % 3.2
Protein Foods Recommendation 7.0
oz equivalent
oz equivalent
Vegetables Intake 4 % 0.2
Vegetables 4.0
cup equivalent
cup equivalent
Fruits Intake 0 % 0.0
Fruits Recommendation 2.5
cup equivalent
cup equivalent
Grains Intake 37 % 3.7
Grains Recommendation 10.
oz equivalent
oz equivalent
Comparison
3000 Calorie Pattern
Make Half Your Grains Whole Vary Your
Vegetables
Oils & Empty
Calories
Dark Green Vegetables
Orange Vegetables
Dry Beans & Peas
Starchy Vegetables
Other Vegetables
cups weekly3.0
cups weekly2.5
cups weekly3.5
cups weekly9.0
cups weekly10.
Aim for at least 5.0 whole grains a day
Aim for 10.0 teaspoons of oils a day
Limit your extra fats & sugars to 512 Calories
Intake vs. Recommendation
oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4
cup cooked beans.
*
*
Energy Balance
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
1074
2480
0
2480
-1406
Calories
Calories
Calories
Calories
Calories
Expenditure
Energy Balance:
ExpenditureIntake vs
2480 Calories1074 Calories
=
=
=
=
Calorie and Fat Sources
The Calorie and Fat Sources report is useful for quickly seeing the calorie and fat breakdowns of your intake.
The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat,
and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated,
polyunsaturated, and other fats).
Calories: 1074
Source of Calories
Protein 19 %
Carbohydrates 39 %
Fat 42 %
Alcohol 0 %
Ratios
P:S ( Poly Fat / Saturated Fat ) 0.31 : 1
Potassium : Sodium 0.34 : 1
Calcium : Phosphorus 0.59 : 1
CSI ( Cholesterol / Saturated Fat ) 27.32
Source of Fat
Saturated Fat 50 %
Mono Fat 32 %
Poly Fat 15 %
Trans Fat 3 %
Exchanges
Starch 3.64
Other Carbs 2.09
Very Lean Meat
Meat
Fruit
Vegetables
Milk
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size ( 391 g )
Amount Per Serving
Calories 1074 Calories from Fat 448
% Daily Value *
Total Fat 50g 54%
Saturated Fat 17g 59%
Trans Fat 1g
Cholesterol 196mg 65%
Sodium 1977mg 86%
Total Carbohydrates 26%
Dietary Fiber 4g 9%
Sugars 36g
Protein 52g 87%
Vitamin A 12% Vitamin C 5%
Calcium 35% Iron 64%
* Percent Daily Values are based on your custom
Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
2943Calories to maintain current weight
0Calorie adjustment for weight change of 0 lb (per week)
2943Goal Calories
Average Daily Intake & Expenditures
1074Average Intake
2480Average Expenditure
Calories For The Day
Below GoalTotal Calories
Below GoalCarbohydrates (45-65% Calories)
Protein (10-35% Calories)
Fat (20-35% Calories)
Goal AssessmentIntake
2943 1074
1324 to 1912 418
Below Goal294 to 1030 209
Below Goal588 to 1030 447
Meal Assessment Report
Sources of Calories, Protein, Carbohydrates, and Fats by Meal
Calories %
Not Specified 0 0 %
Breakfast 416 13 %
Lunch 988 31 %
Snack 1368 42 %
Dinner 450 14 %
Protein (g) %
Not Specified 0 0 %
Breakfast 19.6 13 %
Lunch 65.8 42 %
Snack 45.5 29 %
Dinner 26 17 %
Carbohydrates (g) %
Not Specified 0 0 %
Breakfast 35.5 11 %
Lunch 98.4 31 %
Snack 146.4 47 %
Dinner 34 11 %
Fat (g) %
Not Specified 0 0 %
Breakfast 21.2 14 %
Lunch 36.5 24 %
Snack 69.2 46 %
Dinner 22.5 15 %
Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Daily Activity Details
Profile Calorie Goal:
2943
Duration CaloriesExerciseMets
2480Total Calories (Sedentary)
Sedentary Activities of Daily Living 2480
Summary
Calories
Sedentary Activities of Daily Living
Average Daily
Calories Expended
Daily Average#
2480
2480
0
[] The Sedentary activity level includes basic daily tasks such as getting ready for the day, housework,
walking to work or class, and light yard work. These tasks are called Activities of Daily Living (ADL). If you
engage in physical activity beyond that included in the activities of daily living, you may increase your activity
level to Low Active, Active or Very Active. The Active activity level is recommended by the government for
health.
[#] Your Daily Average put you in the Sedentary activity level, and suggests 2480 Calories to maintain your
current weight.
Calorie Goal
2943
Calories Expended
2480
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient Value Notes
Basic Components
Calories 2,942.75
Protein (g) 59.87 10% – 35% of Calories (adults 19-70 yrs) *
Carbohydrates (g) 404.63 45% – 65% of Calories (adults 19-70 yrs) *
Dietary Fiber (g) 41.20
Fat (g) 91.55 20% – 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g) 29.43 Less than 10% of Calories +
Mono Fat (g) 32.70
Poly Fat (g) 29.43
Cholesterol (mg) 300.00 Less than 300 mg per day +
Water (g) 3,700.00
Vitamins
Vitamin A – RAE (mcg) 900.00
Vitamin B1 – Thiamin (mg) 1.20
Vitamin B2 – Riboflavin (mg) 1.30
Vitamin B3 – Niacin (mg) 16.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *
Vitamin C (mg) 90.00
Vitamin D – mcg (mcg) 15.00 Do not exceed 100 mcg *
Vitamin E – Alpha Toc. (mg) 15.00
Folate (mcg) 400.00 Women of child bearing age should take a
supplement *
Minerals
Calcium (mg) 1,000.00 Do not exceed 2500 mg *
Iron (mg) 8.00 Do not exceed 45 mg *
Magnesium (mg) 400.00 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00
Sodium (mg) 2,300.00 Less than 2300 mg – lower for some
people +
Zinc (mg) 11.00 Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes
+ 2010 Dietary Guidelines for Americans
4/15/13 1:14 PM Page 16 of 16
Macronutrient Intake
Write a two to three page essay assessing your average dietary intake of the macronutrients (carbohydrates, fats, and proteins) based on the computer analysis of your three-day food records. Respond to the following questions to guide you through your write-up:
1. Your first paragraph should provide an overview of the dietary guidelines as they relate to macronutrient recommendations. How do these recommendations relate to health?
2. Your second paragraph should focus on your
carbohydrate intake
and should answer the following questions:
· How many grams of carbohydrate did you consume for the three-day average?
· How many carbohydrate Calories does this represent (1 gram of CHO contains 4 Calories)
· What percentage of your total energy is contributed by CHO?
· How does this percentage compare to the DRI’s?
· If your intake is substantially outside the range recommended, what specific foods could you add or delete from your diet to bring your total into line with the recommendations?
3. Your third paragraph should focus on
dietary fiber intake
.
· Why is consumption of adequate amounts of dietary fiber important?
· How many grams of dietary fiber did you consume for the three-day average?
· If your intake is substantially below the recommended range, what specific foods could you add to your diet to bring your total into line with the recommendations?
4. Your fourth paragraph should focus on your
total dietary fat intake
.
· How many grams of fat did you consume for the three-day average?
· How many Calories does this represent?
(1 gram of fat contains 9 Calories)
· What percentage of your total energy is contributed by fat?
· How does this compare to the DRI values?
· If it is higher than the DRI’s, what specific foods could you cut down on/eliminate and what foods could you substitute with to bring your total fat intake into line with the recommendations?
5. Your fifth paragraph should focus on
dietary saturated fat and cholesterol intake
.
· Why is limiting dietary saturated fat and cholesterol intake important?
· How many grams of saturated fat did you consume for the three-day average?
· How many Calories does this represent?
· What percentage of your total energy (not total fat) is contributed by saturated fat? How does this compare to the DRI’s?
· If it is higher than the DRI’s, what specific foods could you cut down on/eliminate and what foods could you substitute with to bring your saturated fat intake into line with the recommendations?
· How much cholesterol did you consume for the three-day average?
· How does this compare to the DRI’s?
· If it is higher than the DRI’s, what specific foods could you cut down on/eliminate and what foods could you substitute with to bring your cholesterol intake into line with the recommendations?
6. Your sixth paragraph should focus on your
protein intake.
· How many grams of protein did you consume for the three-day average?
· What percentage of total energy came from dietary protein (4 Cal per g protein)
· How many grams of protein did you consume per kg body weight (2.2lbs/kg)
· Example: If you weigh 150 pounds and consumed 100 grams protein:
150# ÷2.2 = 68.2 kg
100 grams protein÷68.2 kg = 1.5 grams protein per kg body weight
· How does this compare to the RDA for protein (>0.8g protein/kg BW)?
· If your intake is below the RDA, what specific food groups should you be eating more of to bring your intake up to the RDA.
· If your intake is above 2g protein/kg BW, explain why this might be a concern and how you might want to change your diet?
7. Your last paragraph should summarize your overall assessment of your macronutrient intake.
Submit on Blackboard in 1 word document:
·
Macronutrients Intake Equations clearly showing calculations and your answers
· Essay answering all the above questions
Macronutrient Intake Equations
Percentage of your total daily energy contributed by
CHO
(Grams CHO *4) / total calories x 100=________%
Percentage of your total daily energy contributed by
FAT
(Grams FAT *9) / total calories x 100=________%
Percentage of your total daily energy contributed by
SATURATED FAT
(Grams SAT-FAT *9) / total calories x 100=________%
Percentage of your total daily energy contributed by
PROTIEN
(Grams PROTEIN *4) / total calories x 100=________%
How many grams of protein did you consume per kg of body weight
1 kilogram (kg) = 2.2 pounds
Body weight in pounds/ 2.2 = Body weight in kg
(Grams of PROTEIN/ Body weight in kg = ________grams pro/kg body wt
