WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE

PROTEIN

LIPIDS

FLUIDS

ACTIVITY

Eating whole grains, fruits,

vegetables, and legumes.

limit red meat intake

sea food because they're

usually low in fat. And they
contribute to n-3 pathway

cutting soda out of my diet

Continuing to play basketball

twice a week with my friends

If I carboload, I will make

sure to work out

eat seafood

Limit fastfood intake

carrying around a refillable

container with water

going to the gym 2-3 times a

week to run and lift

Go from white
bread/rice/pasta to brown

eat white meat poultry as

opposed to red

limit "bad fat" intake and

improve "good fat" intake.
For ex. Eating fatty fish.

Only eating pastries on

occasions

dairy products

Avoid eating chicken with the

skin

Switched to 1% milk

using the stairs instead of

waiting for the elevator

Balance meals

eggs

Work my way to non-fat milk.

Continue to drink Japanese

vegetable drink called
"aojiru."

Go to yoga every week at the

gym

only drink
gatorade/powerade when I'm
choose to walk/bike/skate to
doing some sort of physical
stores or friends' homes
activity to replace
electrolytes

DRI QUANTIFIED
RDA/AI
A

GOOD SOURCE
10-19%
(COLUMN=10%)
B=A*.1

EXCELLENT
SOURCE
20%
(COLUMN=20%)
C=A*.2

3.7

0.37

0.74

Kcal

2186

218.6

437.2

DRI GOALS
NUTRIENT

Water
Kcals

Unit

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated
EFA: n-6
EFA: n-3
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

(RAE)

Vitamin E

54.79

5.479

10.958

236

23.6

47.2

38

3.8

7.6

46

SKIP

20

SKIP

17

1.7

3.4

1.6

0.16

0.32

0.12

0.24

0.13

0.26

1.6

3.2

0.13

0.26

0.24

0.48

40

80

18

1.5

mg
mg
mg
mg
mcg
mcg
mg
mcg

VITAMINS
1.2
1.3
16
1.3
2.4
400
90
15

mcg

900

90

180

mcg

15

1.5

MINERALS
Calcium

mg

1000

100

200

Iron

mg

0.8

1.6

Magnesium

mg

400

40

80

Potassium

mg

4700

470

940

Zinc
Sodium

mg

11

mg

1.1

1500

2.2
SKIP

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS

NUTRIENT

Water
Kcals

UNIT

WB1 3-day Analysis

Intake vs.
Goal (%)

RDA/AI

UL

Intake

Deficient
<80%
Excess
>120%

3.7

N/A

1.47

40%

Kcals

2186

N/A

1796

82%
154%

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

54.79

N/A

83.43

236

N/A

232.76

76

N/A

9.36

25%

46

N/A

Saturated

g
g

20

N/A

19.32

92%

17

N/A

8.71

51%

1.6

N/A

0.54

34%

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.2

N/A

1.32

110%

1.3

N/A

1.7

131%

16

35

25.05

157%

1.3

100

1.66

127%

2.4

N/A

11.27

470%

400

1000

504.3

126%

90

2000

32.51

36%

15

50

4.03

27%

mcg

900

3000

655.21

73%

Vitamin E

mcg

15

1000

3.22

21%

Calcium

mg

1000

2500

511.4

51%

Iron

mg

45

17.19

215%

Magnesium

mg

400

350

147.52

37%

Potassium

mg

4700

N/A

1417

30%

Zinc
Sodium

mg
mg

11
1500

40
2300

6.12
3644.6

56%
243%

EFA: n-6
EFA: n-3
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

(RAE)

VITAMINS

MINERALS

PERFECT PLAN ANALYSIS

DRI GOALS

NUTRIENT

Unit

RDA/AI

WB1 3-day Analysis

Intake vs.
Intake
Goal (%)
A
B

UL

Deficient
<70%
Excess
>120%

Water
Kcals

WB4 3-day
Intake vs.
Intake
Goal (%)
C
D
Forgivable
deficient
Forgivable
excessive

WB1 vs WB4
Intake vs.
Intake
Goal (%)
E=(A-C)
F=(B-D)
Overcame
deficiency
Overcame
excess

3.7

N/A

1.47

40

1.89

51

-0.42

-11

Kcals

2186

N/A

1796

82

1626

74

170

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

54.79

N/A

83.43

154

117.9

215

-34.47

-61

236

N/A

232.76

232.76

76

N/A

9.36

25

19.8

52

-10.44

-27

46

N/A

Saturated

g
g

20

N/A

19.32

92

15.15

72

4.17

20

17

N/A

8.71

51

8.71

51

1.6

N/A

0.54

34

0.84

52

-0.3

-18

EFA: n-6
EFA: n-3

VITAMINS
mg
mg
mg
mg
mcg
mcg
mg
mcg

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A
Vitamin E

(RAE)

1.2

N/A

1.32

110

1.06

89

0.26

21

1.3

N/A

1.7

131

1.87

144

-0.17

-13

16

35

25.05

157

36.21

226

-11.16

-69

1.3

100

1.66

127

2.34

180

-0.68

-53

2.4

N/A

11.27

470

5.55

231

5.72

239

400

1000

504.3

126

392

98

112.3

28

90

2000

32.51

36

71

78

-38.49

-42

15

50

4.03

27

11

72

-6.97

-45

mcg

900

3000

655.21

73

572

64

83.21

mcg

15

1000

3.22

21

3.3

23

-0.08

-2

MINERALS
Calcium

mg

#REF!

2500

511.4

51

877

88

-365.6

-37

Iron

mg

#REF!

45

17.19

215

11

140

6.19

75

PERFECT PLAN ANALYSIS

DRI GOALS

Magnesium
NUTRIENT

Potassium
Zinc
Sodium

WB1 3-day Analysis

Intake vs.
Intake
Goal (%)

WB4 3-day
Intake vs.
Intake
Goal (%)

WB1 vs WB4
Intake vs.
Intake
Goal (%)

mg
Unit
mg

#REF!
RDA/AI
#REF!

350

147.52

37

375

94

-227.48

-57

N/A

1417

30

2977

63

-1560

-33

mg
mg

#REF!

40
2300

6.12
3644.6

56
243

9.2
1706

84
114

-3.08
1938.6

-28
129

UL

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake
vs. Goal (column B)

SUPER FOODS MEAL PLAN USAGE

List Super Food

Portion Size

10

Cashews

Scrambled
Eggs

Yogurt

Banana

Apple

Oatmeal w/
Milk

Orange

Salmon

Almonds

Pear

1 cup

.25 cup

1 cup

1 item

1 item

1 cup

1 item

3 oz

.25 cup

1 item

DAY 1
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0

1.0
1.0

DAY 2
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0

1.0

1.0
1.0

DAY 3
Breakfast
Lunch
Dinner
Snack 1
Snack 2

Total Used

1.0

1.0

1.0

1.0
1.0

1.0

1.0

1.0

2.0

2.0

1.0

1.0

1.0

1.0

2.0

1.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size

10

Cashews

Scrambled
Eggs

Yogurt

Banana

Apple

Oatmeal
w/milk

Orange

Salmon

Almonds

Pear

1 cup

.25 cup

1 cup

1 item

1 item

1 cup

1 item

3 oz

.25 cup

1 item

QUANTITY

NUTRIENT

Unit

Good

Excellent

0.37

0.74

Water
Kcals

PROTEIN
CHO
Fiber
LIPIDS

5.479

10.958

20.97

6.52

10.63

23.6

47.2

44.79

0.76

3.8

7.6

4.11

0.04

0.21

0.09

0.16

0.18

0.11

0.05

0.14

1.29

0.47

12.26

1.23

22.95

6.54

0.63

19.38

26.95

25.13

32.67

15.39

10.04

25.66

1.21

3.07

4.37

3.28

3.14

4.93

5.15

Skip

MACRONUTRIENTS

Skip

Saturated

EFA: n-6
EFA: n-3

Skip
g

1.7

3.4

10.49

0.67

0.03

0.05

0.08

0.9

0.02

3.64

0.05

0.16

0.32

0.22

0.02

0.01

0.03

0.02

0.01

0.2

0.13

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

(RAE)

mg
mg
mg
mg
mcg
mcg
mg
mcg

0.12

0.24

0.27

0.03

0.1

0.04

0.03

0.27

0.11

0.14

0.04

0.02

0.13

0.26

0.27

0.24

0.44

0.09

0.05

0.41

0.05

0.05

0.34

0.04

1.6

3.2

1.92

0.04

0.49

0.78

0.17

0.44

0.37

8.33

1.01

0.26

0.13

0.26

0.35

0.07

0.11

0.43

0.08

0.11

0.08

0.19

0.03

0.05

0.24

0.48

0.58

1.11

0.77

2.3

40

80

94.53

23.82

31.33

23.6

5.46

16.38

39.3

11.52

11.62

18

26.51

10.27

8.37

0.23

69.69

1.84

0.25

6.97

1.5

0.73

10.62

mcg

90

180

4.82

3.54

5.46

95.94

14.41

135.99

1.66

SUPER FOODS NUTRITION PROFILE

1

10

MINERALS
Calcium

mg

100

200

61.65

35.67

368.73

5.9

10.92

259.74

52.4

14.96

94.68

14.94

Iron

mg

0.8

1.6

8.22

0.92

0.63

0.31

0.22

1.43

0.13

1.02

1.02

0.28

Magnesium

mg

40

80

356.2

6.82

40.97

31.86

9.1

72.54

13.1

26.86

86.4

11.62

Potassium

mg

470

940

774.05

78.59

549.48

422.44

194.74

421.2

237.11

376.55

201.6

197.54

Zinc
Sodium

mg
mg

1.1

2.2

7.67

0.59

1.83

0.18

0.07

1.92

0.09

0.56

0.94

0.17

Skip

Enter minimum quantity for good and excellent from tab 1. Color
code the appropriate cells "good", "excellent" or "N/A" use grey
for all 10 Super Foods