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Ashford University Ways to Optimize Your Cholesterol Discussion

Overview: For this assignment, you will analyze good fats and bad fats.

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Instructions:

Watch the “7” video in this week’s Readings  and Resources.

  • https://youtu.be/Ir-4TWI1Esk

    • Name and describe five functions of fat.

    List the five different types of fat.

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    From the video, choose and describe two pieces of information that surprised  you about lowering cholesterol.

  • o Include in your description an explanation about why each surprised you.
  • Choose three healthy cooking oils/fats and explain how you can incorporate them  into your daily diet.
  • Reviewing your All Daily Report, identify where the majority of your fats come  from.

    • o Are they healthy fats or unhealthy fats?

  • o List the benefits of increasing your healthy fats and the health issues that  can arise from eating too many unhealthy fats.

    • All Daily Reports
    A variety of reports and information combined into one document.
    Profile Info
    Personal: Brenton Sansoni Male 27 yrs
    Day(s): 2022 Oct 25, Oct 26, Oct 27
    Activity Level: Low Active
    BMI: 41.8
    Weight Change: Lose 2 lb per week
    5 ft 11 in
    300 lb
    (Strive for an Active activity level.)
    Normal is 18.5 to 25.
    Best not to exceed 2 lbs per week.
    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
    Healthy Range
    Notes
    Basic Components
    Calories
    Protein (g)
    2,752.0
    109.0 10% – 35% of Calories (adults 19-70 yrs) *~
    Carbohydrates (g)
    378.0 45% – 65% of Calories (adults 19-70 yrs) *
    Added Sugar (g)
    Dietary Fiber (g)
    Fat (g)
    34.4
    38.5
    85.6 20% – 35% of Calories (adults 19-70 yrs) *
    Saturated Fat (g)
    Mono Fat (g)
    Poly Fat (g)
    Cholesterol (mg)
    Water (g)
    27.5 Less than 10% of Calories +
    30.6
    27.5
    300.0 Less than 300 mg per day ^
    3,700.0
    Vitamins
    Vitamin A – RAE (mcg)
    Vitamin B1 – Thiamin (mg)
    Vitamin B2 – Riboflavin (mg)
    Vitamin B3 – Niacin Equivalents (mg)
    Vitamin B6 (mg)
    Vitamin B12 (mcg)
    Vitamin C (mg)
    Vitamin D – mcg (mcg)
    Vitamin E – Alpha Tocopherol (mg)
    Folate – DFE (mcg)
    Minerals
    900.0
    1.2
    1.3
    16.0
    1.3
    2.4
    90.0
    15.0
    15.0
    400.0
    Do not exceed 3000 mg *
    Do not exceed 100 mg *
    Over 50 should take a supplement *
    Do not exceed 2000 mg *
    Do not exceed 100 mcg *
    Do not exceed 1000 mg *
    Women of child bearing age should take a
    supplement *
    Calcium (mg)
    Iron (mg)
    Magnesium (mg)
    Phosphorus (mg)
    Potassium (mg)
    Sodium (mg)
    Zinc (mg)
    1,000.0
    8.0
    400.0
    700.0
    3,400.0
    2,300.0
    Do not exceed 2500 mg *
    Do not exceed 45 mg *
    Do not exceed 350 mg by supplement *
    Do not exceed 4000 mg *
    Less than 2300 mg – lower for some people
    +
    11.0 Do not exceed 40 mg *
    Sources:
    * Dietary Reference Intakes – For Adult 19-70 years, non-pregnant
    + Dietary Guidelines for Americans
    ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
    ^ Reference Daily Intake
    Bar Graph Report
    The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
    dietary intake recommendations.
    Value
    Basic Components
    Calories
    Calories from Fat
    Calories from SatFat
    Protein (g)
    Protein (% Calories)
    Carbohydrates (g)
    Carbohydrates (% Calories)
    Total Sugars (g)
    Added Sugar (g)
    Dietary Fiber (g)
    Soluble Fiber (g)
    InSoluble Fiber (g)
    Fat (g)
    Fat (% Calories)
    Saturated Fat (g)
    Trans Fat (g)
    Mono Fat (g)
    Poly Fat (g)
    Cholesterol (mg)
    Water (g)
    2,005.00
    629.00
    175.00
    110.00
    22.00
    233.00
    46.40
    98.80 ^
    2.96
    13.30
    0.93
    1.18
    69.80
    31.40
    19.50
    0.60
    21.50
    15.80
    498.00
    2,254.00
    2,752.0
    771.0
    248.0
    109.0 *
    16.0*
    378.0
    55.0
    73 %
    82 %
    71 %
    101 %
    137 %
    61 %
    84 %
    34.4~
    38.5
    9 %
    35 %
    85.6
    28.0
    27.5~
    82 %
    112 %
    71 %
    30.6
    27.5
    300.0 ~
    3,700.0
    70 %
    57 %
    166 %
    61 %
    Vitamins
    Vitamin A – RAE (mcg)
    Vitamin B1 – Thiamin (mg)
    Vitamin B2 – Riboflavin (mg)
    Vitamin B3 – Niacin
    Vitamin B6 (mg)
    Vitamin B12 (mcg)
    Vitamin C (mg)
    Vitamin D – mcg (mcg)
    Vitamin E – a-Toco (mg)
    Folate – DFE (mcg)
    363.00
    1.83
    1.73
    31.90
    2.64
    4.90
    58.50
    2.06
    5.80
    317.00
    900.0
    1.2
    1.3
    16.0
    1.3
    2.4
    90.0
    15.0
    15.0
    400.0
    40 %
    152 %
    133 %
    200 %
    203 %
    204 %
    65 %
    14 %
    39 %
    79 %
    Minerals
    Calcium (mg)
    Iron (mg)
    Magnesium (mg)
    503.00
    11.40
    227.00
    1,000.0
    8.0
    400.0
    50 %
    142 %
    57 %
    Phosphorus (mg)
    Potassium (mg)
    Sodium (mg)
    Zinc (mg)
    1,246.00
    2,582.00
    3,212.00
    8.42
    700.0
    3,400.0
    2,300.0~
    11.0
    178 %
    76 %
    140 %
    77 %
    Other
    DRI Goal
    Percent 0
    Nutrient
    50
    100
    150
    Omega-3 (g)
    Omega-6 (g)
    Alcohol (g)
    Caffeine (mg)
    3.55 +
    12.00 +
    0.00
    13.30
    DRI Goal Key:
    Black = Consume at least the DRI goal
    Red = Consume less than the DRI goal
    * Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
    ^ Total Sugars includes those naturally occuring in food and added sugars.
    + There is no established recommendation for Omega-3 and Omega-6.
    Spreadsheet Report
    The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
    bottom of the list.
    Day
    Tue 1025-2022
    Meal
    Item
    Amount
    Cals
    FatCal
    SatFatCal
    Prot (g)
    2 ea
    155.0
    95.5
    29.4
    12.6
    juice, orange, original, low pulp,
    1 cup
    113.3
    0.0
    0.0
    2.0
    gumbo, shellfish, New Orleans,
    2.5 cup
    542.9
    188.3
    42.2
    49.8
    water, Poland Spring (USDA:
    16 fl-oz
    0.0
    0.0
    0.0
    0.0
    salmon, atlantic, wild, baked,
    9 oz
    464.4
    186.7
    28.9
    64.9
    0.5 cup
    118.7
    39.9
    24.7
    2.0
    3 Tbs
    5.8
    0.4
    0.1
    0.3
    snack mix, cheddar, Chex Mix
    1.8 oz
    215.0
    52.1
    7.4
    3.3
    soda, Sprite (USDA: Coca-Cola)
    12 fl-oz
    158.6
    0.7
    0.0
    0.2
    water, Poland Spring (USDA:
    8 fl-oz
    Breakfast egg, hard boiled, large (USDA)
    Lunch
    Dinner
    mashed potatoes, prepared from
    green beans, fresh (USDA)
    Snack
    0.0
    0.0
    0.0
    0.0
    —
    1773.7
    563.5
    132.6
    135.1
    0.5 cup
    91.2
    5.3
    0.8
    2.2
    2 ea
    181.8
    120.6
    36.6
    12.2
    juice, cranberry, unsweetened
    1 cup
    116.4
    3.0
    0.2
    1.0
    bread, soft white, toasted
    1 slice
    63.8
    7.9
    1.5
    2.0
    taco, soft, fish (FNDDS)
    2 ea
    480.0
    175.4
    65.0
    24.6
    iced tea, extra sweet (Lipton
    16 fl-oz
    240.0
    0.0
    0.0
    0.0
    spaghetti sauce, meatless
    0.5 cup
    56.2
    16.6
    1.9
    1.8
    pasta, spaghetti, cooked, not
    2.5 cup
    489.8
    25.9
    4.9
    18.0
    tomatoes, orange, fresh,
    0.5 cup
    12.6
    1.4
    0.2
    0.9
    cucumber, fresh, with skin,
    0.5 cup
    7.8
    0.5
    0.2
    0.3
    cheese, cheddar, shredded
    0.2 cup
    114.1
    84.7
    48.0
    6.5
    salad dressing, creamy french
    2 Tbs
    140.0
    117.0
    18.0
    1.0
    water, Poland Spring (USDA:
    2 btl
    0.0
    0.0
    0.0
    0.0
    salad mix, leafy romaine (Dole)
    1.5 cup
    15.0
    0.0
    0.0
    1.0
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    Lunch
    Dinner
    Snack
    —
    2008.8
    558.3
    177.3
    71.4
    Breakfast banana, fresh, medium, 7″ to 7
    1 ea
    105.0
    3.5
    1.2
    1.3
    water, Poland Spring (USDA:
    1 btl
    0.0
    0.0
    0.0
    0.0
    pizza, sausage, Thin ‘N Crispy,
    2 slice
    594.3
    279.9
    110.9
    25.7
    iced tea, sweet (Lipton Brisk)
    16 fl-oz
    140.0
    0.0
    0.0
    0.0
    chicken wing, fried, skinless
    15 whole
    633.0
    247.0
    67.5
    90.4
    french fries, cooked in vegetable
    1.5 med
    547.6
    232.7
    36.9
    6.0
    soda, Sprite (USDA: Coca-Cola)
    16 fl-oz
    211.5
    1.0
    0.0
    0.3
    water, Poland Spring (USDA:
    1 btl
    0.0
    0.0
    0.0
    0.0
    seasoning salt, lemon & pepper,
    0.2 tsp
    0.0
    0.0
    0.0
    0.0
    salt, table (USDA)
    0.2 tsp
    0.0
    0.0
    0.0
    0.0
    2 btl
    0.0
    0.0
    0.0
    0.0
    Day Total
    Thu 1027-2022
    Lunch
    Dinner
    Snack
    water, Poland Spring (USDA:
    Day Total
    —
    2231.4
    764.0
    216.5
    123.7
    Average Day Total
    —
    2004.6
    628.6
    175.5
    110.0
    Day
    Tue 1025-2022
    Meal
    Item
    Fiber (g)
    Fib-S (g)
    Fib-I (g)
    Breakfast egg, hard boiled, large (USDA)
    1.1
    1.1
    0.0
    0.0
    0.0
    0.0
    juice, orange, original, low pulp,
    26.7
    24.0
    0.0
    0.0
    gumbo, shellfish, New Orleans,
    39.9
    10.4
    0.0
    5.5
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salmon, atlantic, wild, baked,
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    mashed potatoes, prepared from
    17.7
    1.5
    green beans, fresh (USDA)
    1.3
    0.6
    0.0
    0.5
    0.2
    0.3
    snack mix, cheddar, Chex Mix
    36.4
    5.0
    5.0
    1.7
    soda, Sprite (USDA: Coca-Cola)
    40.2
    35.6
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    163.2
    78.2
    5.0
    9.2
    0.2
    0.3
    19.0
    0.2
    0.0
    1.0
    2.0
    1.7
    0.0
    0.0
    0.0
    0.0
    juice, cranberry, unsweetened
    30.9
    30.6
    0.0
    0.3
    bread, soft white, toasted
    12.0
    1.4
    taco, soft, fish (FNDDS)
    51.0
    5.6
    iced tea, extra sweet (Lipton
    58.0
    58.0
    0.0
    0.0
    spaghetti sauce, meatless
    10.1
    6.9
    2.5
    2.2
    pasta, spaghetti, cooked, not
    95.7
    1.7
    0.0
    5.6
    2.6
    3.0
    tomatoes, orange, fresh,
    2.5
    cucumber, fresh, with skin,
    1.9
    0.9
    0.0
    0.3
    0.0
    0.2
    cheese, cheddar, shredded
    0.9
    0.1
    0.0
    0.0
    0.0
    0.0
    salad dressing, creamy french
    6.0
    6.0
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salad mix, leafy romaine (Dole)
    3.0
    2.0
    0.0
    1.0
    292.7
    115.0
    3.9
    16.5
    2.6
    3.2
    27.0
    14.4
    0.0
    3.1
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    pizza, sausage, Thin ‘N Crispy,
    52.8
    4.8
    4.4
    iced tea, sweet (Lipton Brisk)
    36.0
    36.0
    0.0
    0.0
    0.0
    chicken wing, fried, skinless
    0.0
    0.0
    0.0
    0.0
    0.0
    french fries, cooked in vegetable
    72.7
    0.5
    6.7
    soda, Sprite (USDA: Coca-Cola)
    53.6
    47.5
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    seasoning salt, lemon & pepper,
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salt, table (USDA)
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    Day Total
    242.1
    103.3
    0.0
    14.2
    0.0
    0.0
    Average Day Total
    232.7
    98.8
    3.0
    13.3
    0.9
    1.2
    Fat (g)
    Fat-S (g)
    Fat-T (g)
    Fat-M (g)
    Fat-P (g)
    Chol (mg)
    Breakfast egg, hard boiled, large (USDA)
    10.6
    3.3
    4.1
    1.4
    373.0
    juice, orange, original, low pulp,
    0.0
    0.0
    0.0
    0.0
    0.0
    gumbo, shellfish, New Orleans,
    20.9
    4.7
    8.3
    5.1
    183.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    Lunch
    Dinner
    Snack
    Carbs (g)
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    Lunch
    Dinner
    Snack
    Day Total
    Thu 1027-2022
    Breakfast banana, fresh, medium, 7″ to 7
    Lunch
    Dinner
    Snack
    Day
    Tue 1025-2022
    Meal
    Lunch
    Item
    Sugr^ (g) SugAdd (g)
    1.6
    0.6
    1.4
    4.8
    0.0
    0.7
    0.0
    0.0
    0.0
    Day
    Tue 1025-2022
    Meal
    Item
    Fat (g)
    Fat-S (g)
    Dinner
    salmon, atlantic, wild, baked,
    20.7
    3.2
    mashed potatoes, prepared from
    4.4
    2.7
    green beans, fresh (USDA)
    0.0
    snack mix, cheddar, Chex Mix
    soda, Sprite (USDA: Coca-Cola)
    water, Poland Spring (USDA:
    Snack
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    Lunch
    Dinner
    Snack
    Dinner
    Snack
    Fat-P (g)
    Chol (mg)
    6.9
    8.3
    181.2
    0.2
    1.1
    0.2
    11.6
    0.0
    0.0
    0.0
    0.0
    0.0
    5.8
    0.8
    0.0
    0.1
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    62.6
    14.7
    0.2
    20.4
    15.0
    748.7
    0.1
    0.1
    0.2
    0.0
    4.1
    0.8
    5.4
    3.0
    337.9
    juice, cranberry, unsweetened
    0.3
    0.0
    0.0
    0.1
    0.2
    0.0
    bread, soft white, toasted
    0.9
    0.2
    0.2
    0.5
    0.2
    taco, soft, fish (FNDDS)
    19.5
    7.2
    5.2
    4.6
    55.2
    iced tea, extra sweet (Lipton
    0.0
    0.0
    0.0
    0.0
    0.0
    spaghetti sauce, meatless
    1.9
    0.2
    0.5
    0.6
    2.5
    pasta, spaghetti, cooked, not
    2.9
    0.5
    0.0
    0.4
    1.0
    0.0
    tomatoes, orange, fresh,
    0.2
    0.0
    0.0
    0.0
    0.1
    0.0
    cucumber, fresh, with skin,
    0.1
    0.0
    0.0
    0.0
    0.0
    0.0
    cheese, cheddar, shredded
    9.4
    5.3
    0.3
    2.6
    0.4
    28.0
    salad dressing, creamy french
    13.0
    2.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salad mix, leafy romaine (Dole)
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    62.0
    19.7
    1.0
    14.4
    10.6
    423.8
    0.4
    0.1
    0.0
    0.0
    0.1
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    31.1
    12.3
    0.5
    10.0
    6.1
    68.1
    iced tea, sweet (Lipton Brisk)
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    chicken wing, fried, skinless
    27.4
    7.5
    9.2
    6.2
    252.0
    french fries, cooked in vegetable
    25.9
    4.1
    0.1
    10.5
    9.5
    0.0
    soda, Sprite (USDA: Coca-Cola)
    0.1
    0.0
    0.0
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    seasoning salt, lemon & pepper,
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salt, table (USDA)
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    Day Total
    84.9
    24.1
    0.6
    29.8
    21.9
    320.1
    Average Day Total
    69.8
    19.5
    0.6
    21.5
    15.8
    497.5
    Water (g)A-RAE(mcg)
    B1 (mg)
    B2 (mg)
    B3 (mg)
    B6 (mg)
    0.1
    0.5
    0.1
    0.1
    0.4
    0.1
    13.7
    1.0
    Tue 1025-2022
    Breakfast egg, hard boiled, large (USDA)
    Item
    74.6
    149.0
    juice, orange, original, low pulp,
    Snack
    0.0
    pizza, sausage, Thin ‘N Crispy,
    Meal
    Dinner
    0.0
    water, Poland Spring (USDA:
    Day
    Lunch
    0.0
    0.6
    Breakfast banana, fresh, medium, 7″ to 7
    Lunch
    Fat-M (g)
    13.4
    Day Total
    Thu 1027-2022
    Fat-T (g)
    0.1
    gumbo, shellfish, New Orleans,
    490.9
    61.0
    1.7
    0.7
    water, Poland Spring (USDA:
    salmon, atlantic, wild, baked,
    474.0
    0.0
    0.0
    0.0
    0.0
    0.0
    152.1
    33.2
    0.7
    1.2
    25.7
    2.4
    mashed potatoes, prepared from
    79.4
    39.9
    0.1
    0.0
    1.1
    0.2
    green beans, fresh (USDA)
    16.9
    6.5
    0.0
    0.0
    0.1
    0.0
    snack mix, cheddar, Chex Mix
    Water (g)A-RAE(mcg)
    Day
    Meal
    Item
    Tue 1025-2022
    Snack
    soda, Sprite (USDA: Coca-Cola)
    356.1
    water, Poland Spring (USDA:
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    juice, cranberry, unsweetened
    Lunch
    B1 (mg)
    B2 (mg)
    B3 (mg)
    B6 (mg)
    0.0
    0.0
    0.0
    0.1
    0.0
    237.0
    0.0
    0.0
    0.0
    0.0
    0.0
    1881.0
    289.5
    2.6
    2.5
    41.2
    3.8
    106.6
    0.0
    0.1
    0.1
    1.0
    0.1
    93.2
    196.4
    0.0
    0.5
    0.1
    0.2
    220.4
    5.7
    0.0
    0.0
    0.2
    0.1
    bread, soft white, toasted
    6.7
    0.0
    0.1
    0.1
    0.9
    0.0
    taco, soft, fish (FNDDS)
    140.0
    96.0
    0.5
    0.4
    5.6
    0.3
    40.0
    0.0
    0.1
    4.9
    0.2
    iced tea, extra sweet (Lipton
    Dinner
    0.0
    spaghetti sauce, meatless
    109.2
    pasta, spaghetti, cooked, not
    192.6
    0.0
    0.8
    0.4
    5.2
    0.2
    tomatoes, orange, fresh,
    74.9
    59.1
    0.0
    0.0
    0.5
    0.0
    cucumber, fresh, with skin,
    49.5
    2.7
    0.0
    0.0
    0.1
    0.0
    cheese, cheddar, shredded
    10.5
    93.2
    0.0
    0.1
    0.0
    0.0
    1000.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salad dressing, creamy french
    water, Poland Spring (USDA:
    Snack
    salad mix, leafy romaine (Dole)
    Day Total
    Thu 1027-2022
    250.0
    2003.6
    743.2
    1.7
    1.7
    18.5
    1.1
    Breakfast banana, fresh, medium, 7″ to 7
    88.4
    3.8
    0.0
    0.1
    0.8
    0.4
    water, Poland Spring (USDA:
    500.0
    0.0
    0.0
    0.0
    0.0
    0.0
    pizza, sausage, Thin ‘N Crispy,
    68.6
    0.7
    0.4
    8.3
    0.1
    Lunch
    iced tea, sweet (Lipton Brisk)
    Dinner
    Snack
    0.0
    chicken wing, fried, skinless
    179.5
    54.0
    0.1
    0.4
    21.7
    1.8
    french fries, cooked in vegetable
    67.7
    0.0
    0.3
    0.1
    5.3
    0.7
    soda, Sprite (USDA: Coca-Cola)
    474.8
    0.0
    0.0
    0.0
    0.1
    0.0
    water, Poland Spring (USDA:
    500.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    1000.0
    0.0
    0.0
    0.0
    0.0
    0.0
    Day Total
    2878.9
    57.8
    1.1
    0.9
    36.1
    3.0
    Average Day Total
    2254.5
    363.5
    1.8
    1.7
    31.9
    2.6
    B12 (mcg)
    C (mg)
    D (mcg) E-Toco (mg) Fola (mcg)
    Calc (mg)
    1.1
    0.0
    2.2
    54.0
    0.0
    0.6
    seasoning salt, lemon & pepper,
    salt, table (USDA)
    water, Poland Spring (USDA:
    Day
    Meal
    Item
    Tue 1025-2022
    Breakfast egg, hard boiled, large (USDA)
    juice, orange, original, low pulp,
    Lunch
    Dinner
    Snack
    1.0
    50.0
    40.0
    20.0
    gumbo, shellfish, New Orleans,
    1.0
    27.4
    115.9
    158.6
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    4.7
    salmon, atlantic, wild, baked,
    7.8
    0.0
    74.0
    38.3
    mashed potatoes, prepared from
    0.1
    6.3
    0.2
    0.1
    8.4
    25.2
    green beans, fresh (USDA)
    0.0
    2.3
    0.0
    0.1
    6.2
    6.9
    snack mix, cheddar, Chex Mix
    0.0
    soda, Sprite (USDA: Coca-Cola)
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    9.9
    90.0
    Day Total
    3.0
    44.0
    0.0
    3.0
    0.0
    0.0
    4.2
    0.0
    7.9
    0.0
    2.4
    288.5
    314.1
    Day
    Meal
    Item
    C (mg)
    0.0
    0.0
    0.0
    0.0
    36.0
    1.3
    0.9
    0.0
    2.2
    1.4
    43.9
    80.5
    juice, cranberry, unsweetened
    0.0
    23.5
    0.0
    3.0
    2.5
    20.2
    bread, soft white, toasted
    0.0
    0.0
    0.0
    0.1
    22.9
    26.2
    taco, soft, fish (FNDDS)
    1.6
    3.4
    0.5
    2.2
    93.6
    300.0
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    Lunch
    iced tea, extra sweet (Lipton
    Dinner
    0.0
    0.0
    0.0
    2.5
    0.0
    3.0
    16.2
    33.8
    pasta, spaghetti, cooked, not
    0.0
    0.0
    0.0
    0.2
    226.3
    21.7
    tomatoes, orange, fresh,
    0.0
    12.6
    0.0
    22.9
    4.0
    cucumber, fresh, with skin,
    0.0
    1.5
    0.0
    0.0
    3.6
    8.3
    cheese, cheddar, shredded
    0.3
    0.0
    0.2
    0.2
    7.6
    200.6
    water, Poland Spring (USDA:
    0.0
    0.0
    salad mix, leafy romaine (Dole)
    Day Total
    Thu 1027-2022
    Calc (mg)
    spaghetti sauce, meatless
    salad dressing, creamy french
    Snack
    D (mcg) E-Toco (mg) Fola (mcg)
    B12 (mcg)
    0.0
    0.0
    0.0
    10.0
    18.0
    100.0
    20.0
    2.9
    61.5
    2.8
    10.1
    575.6
    726.5
    Breakfast banana, fresh, medium, 7″ to 7
    0.0
    10.3
    0.0
    0.1
    23.6
    5.9
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    5.0
    pizza, sausage, Thin ‘N Crispy,
    0.9
    5.5
    Lunch
    iced tea, sweet (Lipton Brisk)
    Dinner
    Snack
    355.1
    0.0
    0.0
    chicken wing, fried, skinless
    1.0
    0.0
    0.3
    12.0
    45.0
    french fries, cooked in vegetable
    0.0
    8.2
    0.0
    2.9
    52.6
    31.6
    soda, Sprite (USDA: Coca-Cola)
    0.0
    0.0
    0.0
    0.0
    0.0
    10.6
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    5.0
    salt, table (USDA)
    0.0
    0.0
    0.0
    0.4
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    10.0
    Day Total
    1.9
    24.0
    0.3
    Average Day Total
    4.9
    58.5
    2.1
    3.0
    88.2
    468.5
    5.8
    317.5
    503.0
    Phos (mg) Potas (mg)
    Sod (mg)
    Zinc (mg)
    126.0
    124.0
    1.0
    440.0
    16.7
    seasoning salt, lemon & pepper,
    Day
    Tue 1025-2022
    Meal
    Item
    Iron (mg) Magn (mg)
    0.0
    Breakfast egg, hard boiled, large (USDA)
    1.2
    10.0
    juice, orange, original, low pulp,
    0.0
    22.4
    gumbo, shellfish, New Orleans,
    3.8
    91.5
    500.2
    1073.6
    2440.0
    4.6
    water, Poland Spring (USDA:
    0.0
    4.7
    0.0
    0.0
    4.7
    0.0
    salmon, atlantic, wild, baked,
    2.6
    94.4
    653.2
    1602.3
    142.9
    2.1
    mashed potatoes, prepared from
    0.3
    18.9
    47.2
    298.2
    332.9
    0.3
    green beans, fresh (USDA)
    0.2
    4.7
    7.1
    39.6
    1.1
    0.0
    snack mix, cheddar, Chex Mix
    1.2
    0.0
    380.4
    soda, Sprite (USDA: Coca-Cola)
    0.4
    4.0
    0.0
    4.0
    35.7
    0.2
    water, Poland Spring (USDA:
    0.0
    2.4
    0.0
    0.0
    2.4
    0.0
    9.8
    253.0
    1379.7
    3583.6
    3480.7
    8.2
    0.7
    9.0
    25.7
    34.7
    286.6
    0.2
    1.6
    13.4
    201.3
    161.0
    176.9
    1.3
    juice, cranberry, unsweetened
    0.6
    15.2
    32.9
    194.8
    5.1
    0.3
    bread, soft white, toasted
    0.7
    5.7
    22.7
    28.8
    118.1
    0.1
    Lunch
    Dinner
    Snack
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    172.0
    0.0
    Day
    Meal
    Wed 10- Lunch
    26-2022
    Dinner
    Snack
    Item
    Iron (mg) Magn (mg)
    4.0
    iced tea, extra sweet (Lipton
    0.0
    spaghetti sauce, meatless
    1.0
    22.5
    42.5
    398.8
    pasta, spaghetti, cooked, not
    4.0
    55.8
    179.8
    tomatoes, orange, fresh,
    0.4
    6.3
    22.9
    cucumber, fresh, with skin,
    0.1
    6.8
    cheese, cheddar, shredded
    0.0
    salad dressing, creamy french
    0.0
    water, Poland Spring (USDA:
    0.1
    salad mix, leafy romaine (Dole)
    0.7
    Day Total
    Thu 1027-2022
    50.4
    Phos (mg) Potas (mg)
    taco, soft, fish (FNDDS)
    513.6
    470.4
    Sod (mg)
    Zinc (mg)
    1413.6
    1.6
    10.0
    523.8
    0.2
    136.4
    3.1
    1.6
    167.5
    33.2
    0.1
    12.5
    76.4
    1.0
    0.1
    7.6
    128.5
    21.5
    184.5
    1.0
    10.0
    0.0
    0.0
    10.0
    0.0
    15.0
    230.0
    0.0
    14.0
    202.7
    1182.4
    1690.3
    3010.8
    6.6
    Breakfast banana, fresh, medium, 7″ to 7
    0.3
    31.9
    26.0
    422.4
    1.2
    0.2
    water, Poland Spring (USDA:
    0.0
    5.0
    0.0
    0.0
    5.0
    0.0
    pizza, sausage, Thin ‘N Crispy,
    4.4
    44.2
    437.9
    404.8
    1543.8
    2.8
    iced tea, sweet (Lipton Brisk)
    0.0
    chicken wing, fried, skinless
    3.4
    63.0
    492.0
    624.0
    273.0
    6.4
    french fries, cooked in vegetable
    1.4
    61.4
    219.4
    1016.1
    368.6
    0.9
    soda, Sprite (USDA: Coca-Cola)
    0.6
    5.3
    0.0
    5.3
    47.6
    0.2
    water, Poland Spring (USDA:
    0.0
    5.0
    0.0
    0.0
    5.0
    0.0
    salt, table (USDA)
    0.0
    0.0
    0.0
    0.1
    581.4
    0.0
    water, Poland Spring (USDA:
    0.1
    10.0
    0.0
    0.0
    10.0
    0.0
    Day Total
    10.3
    225.7
    1175.3
    2472.8
    3145.5
    10.5
    Average Day Total
    11.4
    227.1
    1245.8
    2582.2
    3212.3
    8.4
    Omega3 (g) Omega6 (g)
    Alc (g)
    Lunch
    Dinner
    Snack
    100.0
    seasoning salt, lemon & pepper,
    Caff (mg) MyFrt (cup) MyDry (cup)
    Day
    Meal
    Tue 1025-2022
    Breakfast egg, hard boiled, large (USDA)
    0.1
    1.3
    0.0
    0.0
    0.0
    0.0
    juice, orange, original, low pulp,
    0.0
    0.0
    0.0
    0.0
    1.1
    0.0
    gumbo, shellfish, New Orleans,
    0.5
    4.5
    0.0
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salmon, atlantic, wild, baked,
    6.9
    1.4
    0.0
    0.0
    0.0
    0.0
    mashed potatoes, prepared from
    0.0
    0.2
    0.0
    0.0
    0.0
    0.0
    green beans, fresh (USDA)
    0.0
    0.0
    Lunch
    Dinner
    Snack
    Item
    210.0
    0.0
    0.0
    0.0
    0.0
    snack mix, cheddar, Chex Mix
    0.0
    0.0
    0.0
    0.0
    soda, Sprite (USDA: Coca-Cola)
    0.0
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    7.5
    7.4
    0.0
    0.0
    1.1
    0.0
    0.0
    0.2
    0.0
    0.0
    0.0
    0.0
    0.2
    2.7
    0.0
    0.0
    0.0
    0.0
    juice, cranberry, unsweetened
    0.1
    0.1
    0.0
    0.0
    1.0
    0.0
    bread, soft white, toasted
    0.0
    0.4
    0.0
    0.0
    0.0
    0.0
    taco, soft, fish (FNDDS)
    0.6
    4.0
    0.0
    0.0
    0.0
    0.5
    iced tea, extra sweet (Lipton
    0.0
    0.0
    0.0
    30.0
    0.0
    0.0
    spaghetti sauce, meatless
    0.1
    0.5
    0.0
    0.0
    0.0
    0.0
    pasta, spaghetti, cooked, not
    0.1
    0.9
    0.0
    0.0
    0.0
    0.0
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    Lunch
    Dinner
    Day
    Meal
    Wed 10- Dinner
    26-2022
    Omega3 (g) Omega6 (g)
    Item
    0.0
    0.1
    0.0
    0.0
    0.0
    0.0
    cucumber, fresh, with skin,
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    cheese, cheddar, shredded
    0.0
    0.3
    0.0
    0.0
    0.0
    0.7
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    salad mix, leafy romaine (Dole)
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    Day Total
    Thu 1027-2022
    Caff (mg) MyFrt (cup) MyDry (cup)
    tomatoes, orange, fresh,
    salad dressing, creamy french
    Snack
    Alc (g)
    1.2
    9.3
    0.0
    30.0
    1.0
    1.1
    Breakfast banana, fresh, medium, 7″ to 7
    0.0
    0.1
    0.0
    0.0
    0.8
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    pizza, sausage, Thin ‘N Crispy,
    0.5
    5.4
    0.0
    0.0
    iced tea, sweet (Lipton Brisk)
    0.0
    0.0
    0.0
    10.0
    0.0
    0.0
    chicken wing, fried, skinless
    0.6
    5.2
    0.0
    0.0
    0.0
    0.0
    french fries, cooked in vegetable
    0.8
    8.7
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    Lunch
    Dinner
    soda, Sprite (USDA: Coca-Cola)
    Snack
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    seasoning salt, lemon & pepper,
    0.0
    0.0
    0.0
    0.0
    salt, table (USDA)
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    Day Total
    2.0
    19.4
    0.0
    10.0
    0.8
    0.0
    Average Day Total
    3.5
    12.0
    0.0
    13.3
    1.0
    0.4
    MyVeg MyProt (oz
    (cup)
    eq)
    XxFruit
    XxOCarb
    XxStarch
    MyGrn (oz
    eq)
    Day
    Meal
    Tue 1025-2022
    Breakfast egg, hard boiled, large (USDA)
    0.0
    0.0
    2.0
    0.0
    0.0
    0.0
    juice, orange, original, low pulp,
    0.0
    0.0
    0.0
    1.8
    0.0
    0.0
    gumbo, shellfish, New Orleans,
    1.1
    1.3
    5.2
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    salmon, atlantic, wild, baked,
    0.0
    0.0
    9.0
    0.0
    0.0
    0.0
    mashed potatoes, prepared from
    0.0
    0.5
    0.0
    0.0
    0.0
    1.2
    green beans, fresh (USDA)
    0.0
    0.2
    0.0
    0.0
    0.0
    0.0
    snack mix, cheddar, Chex Mix
    2.2
    0.0
    0.0
    0.0
    0.0
    2.4
    soda, Sprite (USDA: Coca-Cola)
    0.0
    0.0
    0.0
    0.0
    2.7
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    3.3
    2.0
    16.3
    1.8
    2.7
    3.6
    1.1
    0.0
    0.0
    0.0
    0.0
    1.3
    0.0
    0.0
    2.4
    0.0
    0.0
    0.0
    juice, cranberry, unsweetened
    0.0
    0.0
    0.0
    2.0
    0.0
    0.0
    bread, soft white, toasted
    0.7
    0.0
    0.0
    0.0
    0.0
    0.8
    taco, soft, fish (FNDDS)
    4.0
    0.4
    2.2
    iced tea, extra sweet (Lipton
    0.0
    0.0
    0.0
    0.0
    3.9
    0.0
    spaghetti sauce, meatless
    0.0
    0.5
    0.0
    pasta, spaghetti, cooked, not
    4.4
    0.0
    0.0
    0.0
    0.0
    6.4
    tomatoes, orange, fresh,
    0.0
    0.5
    0.0
    0.0
    0.0
    0.0
    cucumber, fresh, with skin,
    0.0
    0.5
    0.0
    0.0
    0.0
    0.0
    cheese, cheddar, shredded
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    Lunch
    Dinner
    Snack
    Item
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    Lunch
    Dinner
    salad dressing, creamy french
    Day
    Meal
    Wed 10- Dinner
    26-2022
    Snack
    MyGrn (oz
    eq)
    Item
    XxFruit
    XxOCarb
    XxStarch
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    salad mix, leafy romaine (Dole)
    0.0
    0.8
    0.0
    0.0
    0.0
    0.0
    Day Total
    Thu 1027-2022
    MyVeg MyProt (oz
    (cup)
    eq)
    10.2
    2.6
    4.6
    2.0
    3.9
    8.4
    Breakfast banana, fresh, medium, 7″ to 7
    0.0
    0.0
    0.0
    1.8
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    pizza, sausage, Thin ‘N Crispy,
    3.2
    0.0
    2.4
    0.0
    0.0
    3.5
    iced tea, sweet (Lipton Brisk)
    0.0
    0.0
    0.0
    0.0
    2.4
    0.0
    chicken wing, fried, skinless
    0.0
    0.0
    10.6
    0.0
    0.0
    0.0
    french fries, cooked in vegetable
    0.0
    2.1
    0.0
    0.0
    0.0
    4.8
    soda, Sprite (USDA: Coca-Cola)
    0.0
    0.0
    0.0
    0.0
    3.6
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    salt, table (USDA)
    0.0
    0.0
    0.0
    water, Poland Spring (USDA:
    0.0
    0.0
    0.0
    Day Total
    3.2
    2.1
    13.0
    1.8
    6.0
    8.4
    Average Day Total
    5.6
    2.2
    11.3
    1.9
    4.2
    6.8
    XxVeg
    XxFat
    XxAlc XxNoFtMlk
    XxLnMeat
    Breakfast egg, hard boiled, large (USDA)
    0.0
    1.4
    0.0
    0.0
    1.8
    juice, orange, original, low pulp,
    0.0
    0.0
    0.0
    0.0
    0.0
    salmon, atlantic, wild, baked,
    0.0
    0.4
    0.0
    0.0
    9.3
    mashed potatoes, prepared from
    0.0
    0.7
    0.0
    0.0
    0.0
    green beans, fresh (USDA)
    0.3
    0.0
    0.0
    0.0
    0.0
    snack mix, cheddar, Chex Mix
    0.0
    0.7
    0.0
    0.0
    0.0
    soda, Sprite (USDA: Coca-Cola)
    0.0
    0.0
    0.0
    0.0
    0.0
    0.3
    3.2
    0.0
    0.0
    11.1
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    2.0
    0.0
    0.0
    1.7
    juice, cranberry, unsweetened
    0.0
    0.0
    0.0
    0.0
    0.0
    bread, soft white, toasted
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    pasta, spaghetti, cooked, not
    0.0
    0.0
    0.0
    0.0
    0.0
    tomatoes, orange, fresh,
    0.5
    0.0
    0.0
    0.0
    0.0
    cucumber, fresh, with skin,
    0.4
    0.0
    0.0
    0.0
    0.0
    cheese, cheddar, shredded
    0.0
    1.5
    0.0
    0.0
    0.9
    salad dressing, creamy french
    0.0
    2.6
    0.0
    0.0
    0.0
    0.6
    0.0
    0.0
    0.0
    0.0
    1.5
    6.1
    0.0
    0.0
    2.7
    Lunch
    Dinner
    Snack
    seasoning salt, lemon & pepper,
    Day
    Tue 1025-2022
    Meal
    Lunch
    Item
    gumbo, shellfish, New Orleans,
    water, Poland Spring (USDA:
    Dinner
    Snack
    water, Poland Spring (USDA:
    Day Total
    Wed 10- Breakfast grits, white corn, regular,
    26-2022
    scrambled eggs (USDA)
    Lunch
    taco, soft, fish (FNDDS)
    iced tea, extra sweet (Lipton
    Dinner
    spaghetti sauce, meatless
    water, Poland Spring (USDA:
    Snack
    salad mix, leafy romaine (Dole)
    Day Total
    Day
    Thu 1027-2022
    Meal
    Item
    XxVeg
    XxFat
    0.0
    0.0
    0.0
    0.0
    0.0
    pizza, sausage, Thin ‘N Crispy,
    0.0
    5.4
    0.0
    0.0
    2.2
    iced tea, sweet (Lipton Brisk)
    0.0
    0.0
    0.0
    0.0
    0.0
    chicken wing, fried, skinless
    0.0
    0.3
    0.0
    0.0
    12.9
    french fries, cooked in vegetable
    0.0
    4.2
    0.0
    0.0
    0.0
    soda, Sprite (USDA: Coca-Cola)
    0.0
    0.0
    0.0
    0.0
    0.0
    Day Total
    0.0
    9.9
    0.0
    0.0
    15.1
    Average Day Total
    0.6
    6.4
    0.0
    0.0
    9.6
    Breakfast banana, fresh, medium, 7″ to 7
    XxAlc XxNoFtMlk
    XxLnMeat
    water, Poland Spring (USDA:
    Lunch
    Dinner
    Snack
    water, Poland Spring (USDA:
    seasoning salt, lemon & pepper,
    salt, table (USDA)
    water, Poland Spring (USDA:
    ^ Total Sugars includes those naturally occuring in food and added sugars.
    Macronutrient Distribution
    The Macronutrient Distribution 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).
    Source of Calories
    Calori Gram Percent
    Source of Fat (approx.)
    Fat (g) Percent
    Protein
    441 110.0
    22 %
    Saturated Fat
    19.5
    28 %
    Carbohydrates
    933 232.7
    47 %
    Mono Fat
    21.5
    31 %
    Alcohol
    0
    0.0
    0%
    Poly Fat
    15.8
    23 %
    Fat (Total)
    630
    69.8
    31 %
    Trans Fat
    0.6
    1%
    175
    19.5
    9%
    Total (g)
    69.8
    Trans Fat
    5
    0.6
    0%
    Mono Fat
    194
    21.5
    10%
    Poly Fat
    142
    15.8
    7%
    Saturated Fat
    Total
    2005
    *The N/A Fat category includes the glycerol portion of the
    fat molecule (typically 5%), as well as any unavailable
    values for saturated, mono, poly, and trans fats.
    *The N/A Fat category includes the glycerol portion of the
    fat molecule (typically 5%), as well as any unavailable
    values for saturated, mono, poly, and trans fats.
    Ratios
    Exchanges
    Starch
    6.80
    Fruit
    1.87
    P:S ( Poly Fat / Saturated Fat )
    0.81 : 1
    Other Carbs
    4.18
    Vegetables
    0.58
    Potassium : Sodium
    0.80 : 1
    Lean Meat
    9.60
    Fat
    6.38
    Calcium : Phosphorus
    0.40 : 1
    Alcohol
    0.00
    NonFatMilk
    0.00
    CSI ( Cholesterol / Saturated Fat )
    44.57
    Calorie Assessment
    A close-up picture of the Calories consumed.
    Calories to maintain current weight
    Calories to maintain current weight
    3752
    Calorie adjustment for weight change of 2 lb (per week)
    -1000
    Goal Calories
    2752
    Average Daily Intake & Expenditures
    Average Intake
    2005
    Average Expenditure
    3438
    Calories For The Day
    Goal
    Intake
    Assessment
    Total Calories
    2752
    2005
    Below Goal
    275 to 963
    441
    In Range
    1238 to 1789
    933
    Below Goal
    0 to 275
    12
    In Range
    550 to 963
    630
    In Range
    Protein (10-35% Calories)
    Carbohydrates (45-65% Calories)
    Added Sugar (

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