HenryK WB4Pdf

Nov 26, 2012
Khristina Henry, henrykhristina@gmail.com

Profile: KhristinaRenee, 3 Day Average
Profile
Active Profile:
KhristinaRenee
Height:
5 ft. 8 inches
Weight:
263.0 lbs.
Age:
24 years
BMI:
40
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Very Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
3481 kcal
Protein
95.44 g
Carbohydrate
382.0 - 552.0 g
Fat, Total
75.0 - 132.0 g
No recommendation
Saturated Fat
< 34 g
Less than 10% of calories
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
Trans Fatty Acid
No recommendation
Cholesterol
< 300 mg
Less than 300mg recommended
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
Nov 26, 2012

Nutrient
DRI
Dietary Fiber, Total
25 g
Sugar, Total
No recommendation
Other
Water
2.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
75 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
700 g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
18 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
8 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 26, 2012

Macronutrient Ranges for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Macronutrient Ranges
1,750
Calories
1,500
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,566-2,263 kCal
10%-35%
348-1,218 kCal
20%-35%
696-1,218 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
35%
27%
39%
0%
749 kCal
572 kCal
832 kCal
0 kCal
DA Plus 10 Page: 3
Nov 26, 2012

Fat Breakdown for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
13%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
9%
12%
0%
5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 26, 2012

Intake vs. Goals for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
3481 kcal
2,118.42 kcal
Protein
95.44 g
143 g
Carbohydrate
382.0 - 552.0 187.2 g

g
75.0 - 132.0 92.45 g
g
Fat, Total
61%
150%
Fat
Saturated Fat
< 34 g
22.29 g
66%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
30.04 g
28.93 g
0.36 g
468.51 mg
156%
Omega-6 Linoleic
12 g
24.64 g
205%
Omega-3 Linolenic
1.1 g
3g
272%
Dietary Fiber, Total
25 g
25.56 g
102%
Sugar, Total
78.02 g
Water
2.7 L
2.35 L
Alcohol
0g
Thiamin
1.1 mg
1.22 mg
111%
Riboflavin
1.1 mg
2.24 mg
203%
Niacin
14 mg
34.15 mg
244%
Vitamin B6
1.3 mg
2.66 mg
205%
Vitamin B12
2.4 g
8.48 g
353%
Folate (DFE)
400 g
429.53 g
107%
Vitamin C
75 mg
197.25 mg
263%
Vitamin D (ug)
15 g
11.09 g
Vitamin A (RAE)
700 g
1,301.32 g
186%
Vitamin A (IU)
2333 IU
19,721.06 IU
845%
Alpha-Tocopherol
15 mg
14.45 mg
Calcium
1000 mg
1,098.26 mg
110%
Iron
18 mg
19.4 mg
108%
Magnesium
310 mg
458.92 mg
148%
Essential Fatty Acids
Carbohydrates
Other
87%
Vitamins
74%
96%
Minerals
DA Plus 10 Page: 5
Nov 26, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
3,962.84 mg
Zinc
8 mg
13.6 mg
170%
Sodium
1500 mg
2,365.44 mg
158%
84%
DA Plus 10 Page: 6
Nov 26, 2012

MyPlate Analysis for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
2.8 oz. eq.
% Goal
27.8%
Vegetables
4.0 cup eq.
tips
2.4 cup eq.
60.5%
Fruits
2.5 cup eq.
tips
0.7 cup eq.
29.2%
Dairy
3.0 cup eq.
tips
1.7 cup eq.
55.1%
Protein Foods
7.0 oz. eq.
tips
11.4 oz. eq.
163.4%
669
103.2%
Empty Calories
648.0
Your results are based on a 3200 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 11.0 teaspoons
of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200

per day. If Diet Analysis 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
values for these cannot be calculated.
DA Plus 10 Page: 7
Nov 26, 2012

Intake Spreadsheet for Nov 03, 2012

Item Name
SuperFood #2
Juice, Orange
Oatmeal, Cooked with Milk
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added
Vitamin A & Vitamin D
SuperFood #6
Tuna Salad, with Egg
Crackers, Wheat
Water, Tap
Spinach, Chopped, Raw
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Tomatoes, Red
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
Wt(g)
118
248
234
244
Kcal(kcal)
105.02
111.6
234
122
73
208
45
237
90
90
170.1
116.8
407.68
205.2
0
20.7
20.7
335.09
61.5
11.07
78
11.7
14.17
237
237
237
113.4
92.7
0
0
0
154.22
Cucumber, Sliced
Dinner
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Salmon, Pink, Canned, Drained Solids without
Skin and Bones
Yogurt, Plain, Low Fat (12 grams protein per 8
ounces)
Dinner
Dinner
Snacks
Snacks
Snacks
0.5 item(s) Medium whole

(2 3/5 in.
diameter)
0.75 cup(s) slices
0.5 ounce(s)
8 fluid ounce(s)
8 fluid ounce(s)
8 fluid ounce(s)
4 ounce(s)
Snacks
1 cup(s)
245
154.35
Protein(g)
1.29
1.74
12.26
8.05
Carb(g)
26.95
25.79
32.67
11.71
2,980.17
Fat(g)
0.39
0.5
6.29
4.83
2,102.84
Sat Fat(g)
0.13
0.06
2.89
3.07
1.46
28.52
4.03
0
2.57
2.57
50.69
6.23
13.02
30.31
0
3.27
3.27
0
10.7
26.89
7.81
0
0.35
0.35
13.23
1.55
4.56
1.23
0
0.06
0.06
3.73
0.54
0.51
2.16
0
157.17
2.39
2.83
1.94
0
177.63
0.12
0.09
9.24
0
89.38
0.02
0.03
0.87
0
21.53
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Water, Tap
Roasted
Tomatoes, Red
Cucumber, Sliced
SuperFood #8
Water, Tap
Dinner
Quantity
118 gram(s)
8 fluid ounce(s)
1 cup(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
73 gram(s)
1 cup(s)
15 item(s)
8 fluid ounce(s)
3 cup(s)
3 cup(s)
6 ounce(s)
DA Plus 10 Page: 8
Nov 26, 2012

Item Name
Water, Tap
Water, Tap
Skin and Bones
ounces)
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Water, Tap
Roasted
Tomatoes, Red
Cucumber, Sliced
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Skin and Bones
ounces)
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Water, Tap
Roasted
Tomatoes, Red
Protein(g)
0
0
27.92
Carb(g)
0
0
0
Fat(g)
0
0
4.77
Sat Fat(g)
0
0
0.85
12.86
17.25
3.8
2.45
157.17
Mono Fat(g)
0.04
0.09
1.78
1.37
177.63
Poly Fat(g)
0.09
0.1
1
0.18
89.38
Trans Fat(g)
0
0
0
0.21
21.53
Chol(mg)
0
0
14.04
19.52
7.15
7.03
1.93
0
0.01
0.01
5.15
1.33
13.57
4.15
0
0.15
0.15
2.82
0
0
0.12
0
0
0
0
0
133.12
0
0
0
0
142.88
0.02
0
1.27
0
0
0
1.1
0.05
0.02
6.69
0
0
0
1.47
0
0
0
0
0
0
0.03
0
0
0
0
0
0
94.12
1.04
0.11
14.7
28
Omega-6(g)
0.05
0.07
0.9
0.15
31.88
Omega-3(g)
0.03
0.03
0
0.02
0.36
Diet Fiber(g)
3.07
0.5
3.28
0
418.39
Sugar(g)
14.43
20.83
11.14
12.35
1.22
11.67
3.63
0
0.02
0.02
2.4
0.09
1.54
0.52
0
0.12
0.12
0.1
4.89
0.83
1.67
0
1.98
1.98
0
0.48
2.33
6.21
0
0.38
0.38
0
0.05
25.76
0
3.94
0.74
20.27
1.62
89.06
DA Plus 10 Page: 9
Nov 26, 2012

Item Name
Cucumber, Sliced
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Skin and Bones
ounces)
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Water, Tap
Roasted
Tomatoes, Red
Cucumber, Sliced
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Skin and Bones
ounces)
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Water, Tap
Omega-6(g)
0.02
5.4
0
0
0
0.08
Omega-3(g)
0
1.29
0
0
0
0.05
Diet Fiber(g)
0.39
0.95
0
0
0
0
Sugar(g)
1.3
0.37
0
0
0
0
0.08
0.03
17.25
25.76
Water(L)
0.09
0.22
0.18
0.22
3.94
Alcohol(g)
0
0
0
0
20.27
Thiamin(mg)
0.04
0.22
0.27
0.1
89.06
Ribo(mg)
0.09
0.07
0.41
0.45
0.05
0.14
0
0.24
0.08
0.08
0.11
0
0
0
0
0
0
0
0.05
0.06
0.27
0
0.07
0.07
0
0.09
0.2
0.13
0
0.17
0.17
0.2
0.06
0.07
0
0.24
0.24
0.24
0.08
0
0
0
0
0
0
0
0.02
0.02
0.05
0
0
0
0.03
0.01
0.03
0.02
0
0
0
0.23
0.21
0.11
0.52
2.54
Niacin(mg)
0.78
0.99
0.44
0.22
0
Vit B6(mg)
0.43
0.1
0.11
0.09
1.37
Vit B12(g)
0
0
0.77
1.29
2.81
Fol (DFE)(g)
23.6
74.4
16.38
12.2
1.27
13.19
2.23
0
0.65
0.65
51.36
0.19
0.58
0.07
0
0.18
0.18
3.28
0
3.27
0.09
0
0
0
12.97
42.34
24.96
84.15
0
174.6
174.6
694.1
DA Plus 10 Page: 10
Nov 26, 2012

Item Name
Roasted
Tomatoes, Red
Cucumber, Sliced
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Skin and Bones
ounces)
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Water, Tap
Roasted
Tomatoes, Red
Cucumber, Sliced
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Skin and Bones
ounces)
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Niacin(mg)
21.62
Vit B6(mg)
0.95
Vit B12(g)
0.54
Fol (DFE)(g)
6.8
0.37
0.08
0.16
0
0
0
8.43
0.05
0.03
0.08
0
0
0
0.12
0
0
0
0
0
0
5.62
9.23
5.46
13.89
0
0
0
4.54
0.28
0.12
1.37
26.95
51.36
Vit C(mg)
10.27
124
0.23
0.49
3.28
Vit D (ug)(g)
0
0
0
2.93
12.97
Vit A (RAE)(g)
3.54
24.8
95.94
134.2
694.1
Vit A (IU)(IU)
75.52
496
391.61
463.6
7.3
1.87
0
0
25.29
25.29
0
0
0
0
0
0
0
0.17
5.11
85.28
0
0
422.1
422.1
47.63
446.76
305.11
0
0
8439.3
8439.3
158.19
8.43
2.18
0.18
0
0
0
0
0
0
0
0
0
0
15.96
25.83
3.9
0.14
0
0
0
22.68
512.29
81.9
2.83
0
0
0
74.84
1.96
0.06
34.3
124.95
207.49
Alpha-T(mg)
0.12
0.1
0.3
0.07
19.12
Calcium(mg)
5.9
27.28
259.74
292.8
1,327.55
Iron(mg)
0.31
0.5
1.43
0.05
20,012.21
Magn(mg)
31.86
27.28
72.54
26.84
1.51
2.18
0.5
10.88
8.76
37.44
36.45
1,447.74
0.4
2.2
2.11
15.33
21.17
33.28
20.7
539.44
DA Plus 10 Page: 11
Nov 26, 2012

Item Name
Water, Tap
Roasted
Tomatoes, Red
Cucumber, Sliced
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Skin and Bones
ounces)
Item Name
SuperFood #2
Juice, Orange
SuperFood #6
Crackers, Wheat
Water, Tap
Roasted
Tomatoes, Red
Cucumber, Sliced
SuperFood #8
Water, Tap
Water, Tap
Water, Tap
Skin and Bones
ounces)
Alpha-T(mg)
0
1.83
1.83
0.46
Calcium(mg)
7.11
89.1
89.1
23.81
Iron(mg)
0
2.44
2.44
1.82
Magn(mg)
2.37
71.1
71.1
45.93
0.33
0.02
0.1
0
0
0
1.45
6.15
12.48
13.89
7.11
7.11
7.11
68.04
0.17
0.22
0.41
0
0
0
0.65
6.76
10.14
22.4
2.37
2.37
2.37
27.22
0.07
448.35
0.2
41.65
10.88
Potas(mg)
422.44
496
421.2
341.6
1,447.74
Zinc(mg)
0.18
0.12
1.92
1.17
15.33
Sodium(mg)
1.18
2.48
332.28
114.68
539.44
354.05
336.96
93.15
2.37
502.2
502.2
416.74
0.47
1.12
0.78
0
0.48
0.48
1.74
5.11
759.2
413.1
7.11
71.1
71.1
120.77
145.76
114.66
62.51
2.37
2.37
2.37
369.68
0.1
0.16
0.44
0
0
0
0.74
3.08
1.56
0.28
7.11
7.11
7.11
428.65
573.3
2.18
171.5
5,161.93
12.07
2,524.51
DA Plus 10 Page: 12
Nov 26, 2012


Item Name
SuperFood #4
SuperFood #10
BLUE DIAMOND ALMOND BREEZE
Almondmilk, Vanilla
Cucumber, Sliced
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
SuperFood #9
Water, Tap
Steak, Sirloin, Restaurant, Family Style
Lunch
Lunch
Dinner
Rice, Brown, Long Grain, Cooked

Vegetables, Mixed, Frozen, Boiled, Drained
Water, Tap
SuperFood #7
Water, Tap
BUMBLE BEE Oysters, Smoked
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Item Name
SuperFood #4
SuperFood #10
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Item Name
SuperFood #4
SuperFood #10
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Quantity
145 gram(s)
144 gram(s)
1 cup(s)
8 fluid ounce(s)
- 240 mL
0.75 cup(s) slices
298.2 gram(s)
8 fluid ounce(s)
1 item(s) - 1
item is 1 steak
1 cup(s)
1.5 cup(s)
8 fluid ounce(s)
34.5 gram(s)
8 fluid ounce(s)
3 ounce(s) - 2
oz is about 1/4
cup
Wt(g)
145
144
234
243
Kcal(kcal)
82.65
46.08
234
90
78
11.7
156.63
237
144
111.81
0
267.84
195
273
237
34.5
237
84
216.45
177.45
0
205.27
0
180
1,623.25
Sat Fat(g)
0.04
0.02
2.89
0
Protein(g)
1.07
0.96
12.26
1
Carb(g)
21.01
11.06
32.67
16
2,442.13
Fat(g)
0.48
0.43
6.29
2.5
0.51
7.39
0
41.44
5.03
7.81
0
7.27
0
15
99.74
Mono Fat(g)
0.07
0.06
1.78
0
2.83
6.31
0
0.1
44.77
35.74
0
7.31
0
9
186.8
Poly Fat(g)
0.21
0.22
1
0
0.09
6.58
0
11.35
1.75
0.41
0
17.96
0
10.5
58.34
Trans Fat(g)
0
0
0
0
0.03
3.76
0
4.25
0.35
0.08
0
1.39
0
2.25
15.06
Chol(mg)
0
0
14.04
0
0
1.9
20.35
0.02
0.32
7.97
0
0
0.5
0
22.38
202.68
DA Plus 10 Page: 13
Nov 26, 2012

Item Name
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Item Name
SuperFood #4
SuperFood #10
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Item Name
SuperFood #4
SuperFood #10
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Item Name
SuperFood #4
SuperFood #10
Mono Fat(g)
0
4.7
0.64
0.03
0
11.17
0
0
20.35
Omega-6(g)
0.13
0.13
0.9
0
Poly Fat(g)
0
0.88
0.63
0.2
0
4.48
0
0
7.97
Omega-3(g)
0.08
0.09
0
0
Trans Fat(g)
0
0.5
0
0
0
0
0
0
0.5
Diet Fiber(g)
3.48
2.88
3.28
1
Chol(mg)
0
113.76
0
0
0
0
0
52.5
202.68
Sugar(g)
14.44
7.04
11.14
15
0.02
0.21
0
0.66
0.6
0.14
0
4.48
0
0
7.27
Water(L)
0.12
0.13
0.18
0
0
0.11
0
0.04
0.03
0.05
0
0
0
0
0.41
Alcohol(g)
0
0
0
0
0.39
1.48
0
0
3.51
12.01
0
3.76
0
0
31.78
Thiamin(mg)
0.05
0.03
0.27
0
1.3
4.32
0
0
0.68
8.52
0
1.7
0
0
64.14
Ribo(mg)
0.06
0.03
0.41
0
0.07
0.13
0.24
0.09
0.14
0.23
0.24
0
0.24
0
1.81
Niacin(mg)
0.61
0.56
17.61
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.08
0.07
1.66
0.02
0.05
0
0.1
0.19
0.19
0
0.03
0
0
0.94
Vit B12(g)
0
0
5.81
0.03
0.1
0
0.33
0.05
0.33
0
0.33
0
0
1.67
Fol (DFE)(g)
8.7
34.56
163.49
DA Plus 10 Page: 14
Nov 26, 2012

Item Name
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Item Name
SuperFood #4
SuperFood #10
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Item Name
SuperFood #4
SuperFood #10
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Niacin(mg)
0.44
0
Vit B6(mg)
0.11
0
Vit B12(g)
0.77
0
Fol (DFE)(g)
16.38
0
0.08
0.76
0
8.64
2.98
2.32
0
1.23
0
0
17.61
Vit C(mg)
14.06
84.67
0.23
0
0.03
0.11
0
0.74
0.28
0.2
0
0.04
0
0
1.66
Vit D (ug)(g)
0
0
0
2.5
0
0.65
0
4.39
0
0
0
0
0
0
5.81
Vit A (RAE)(g)
4.35
1.44
95.94
0
5.46
20.43
0
0
7.8
51.87
0
18.28
0
0
163.49
Vit A (IU)(IU)
78.3
17.28
391.61
500
2.18
16.85
0
0
0
8.74
0
0
0
0
126.74
Alpha-T(mg)
0.83
0.42
0.3
10.05
0
0.11
0
0
0
0
0
0
0
0
2.61
Calcium(mg)
8.7
23.04
259.74
200
3.9
102.38
0
0
0
584.22
0
0
0
135.13
927.36
Iron(mg)
0.41
0.59
1.43
0.36
81.9
1216.13
0
0
0
11676.21
0
0.34
0
450
14,411.77
Magn(mg)
8.7
18.72
72.54
16
0.02
0.72
0
0
0.06
1.04
0
8.21
0
21.65
12.48
156.82
7.11
12.96
19.5
68.25
7.11
92.11
7.11
934.93
0.22
0.49
0
4.16
0.82
2.24
0
1.32
0
30.94
10.14
19.83
2.37
36
83.85
60.06
2.37
96.94
2.37
429.9
DA Plus 10 Page: 15
Nov 26, 2012

Item Name
Item Name
SuperFood #4
SuperFood #10
Almondmilk, Vanilla
Cucumber, Sliced
SuperFood #9
Water, Tap
Water, Tap
SuperFood #7
Water, Tap
Alpha-T(mg)
0
21.65
Potas(mg)
111.65
220.32
421.2
180
Calcium(mg)
60
934.93
Zinc(mg)
0.23
0.2
1.92
0
Iron(mg)
18.9
30.94
Sodium(mg)
1.45
1.44
332.28
150
114.66
318.98
2.37
522.72
83.85
461.37
2.37
245.64
2.37
0
2,687.5
0.16
1.04
0
7.66
1.23
1.34
0
1.14
0
0
14.91
1.56
185.02
7.11
442.08
9.75
95.55
7.11
116.96
7.11
315
1,672.42
Magn(mg)
0
429.9
DA Plus 10 Page: 16
Nov 26, 2012


Item Name
SUperFood #3
Eggs, Hard Boiled
Meal
Breakfast
Breakfast
Bacon, Turkey, Cooked

Juice, Orange
Chicken Salad
Water, Tap
Tilapia, Cooked, Dry Heat
Cabbage, Boiled, Drained
Macaroni and Cheese, Prepared
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Quantity
153.33 gram(s)
2 item(s) - Large
egg
1 ounce(s)
8 fluid ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
2.5 cup(s)
8 fluid ounce(s)
6 ounce(s)
1 cup(s)
1 cup(s)
0.5 cup(s)
8 fluid ounce(s)
8 fluid ounce(s)
8 fluid ounce(s)
182 gram(s)
245 gram(s)
Item Name
SUperFood #3
Eggs, Hard Boiled
Juice, Orange
Chicken Salad
Water, Tap
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Protein(g)
1.18
12.58
8.39
1.74
8.05
73.71
0
44.46
5.03
1.9
7.47
0
0
0
0.47
7.11
172.1
Mono Fat(g)
0.03
4.08
3.09
0.09
41.76
Item Name
SUperFood #3
Eggs, Hard Boiled
Juice, Orange
Wt(g)
153.33
100
Kcal(kcal)
64.4
155
28.35
248
244
108.3
111.6
122
Carb(g)
16.35
1.12
0.88
25.79
11.71
455
237
170
195
150
100
237
237
237
182
245
3,218.68
Fat(g)
0.21
10.61
7.91
0.5
4.83
1041.95
0
217.6
216.45
34.5
195
0
0
0
94.64
267.73
2,629.17
Sat Fat(g)
0
3.27
2.35
0.06
3.07
6.41
0
0
44.77
8.27
20.31
0
0
0
25.13
36.44
197.18
Poly Fat(g)
0
1.41
1.93
0.1
46.94
78.76
0
4.51
1.75
0.09
9.29
0
0
0
0.31
10.86
129.63
Trans Fat(g)
0
0
0
0
0.21
14.14
0
1.6
0.35
0
3.93
0
0
0
0.05
1.45
30.26
Chol(mg)
0
373
27.78
0
784.45
DA Plus 10 Page: 17
Nov 26, 2012

Item Name
Chicken Salad
Water, Tap
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Item Name
SUperFood #3
Eggs, Hard Boiled
Juice, Orange
Chicken Salad
Water, Tap
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Item Name
SUperFood #3
Eggs, Hard Boiled
Juice, Orange
Chicken Salad
Water, Tap
Mono Fat(g)
1.37
Poly Fat(g)
0.18
Trans Fat(g)
0.21
Chol(mg)
19.52
21.59
0
1.62
0.64
0.03
3.21
0
0
0
0.01
6
41.76
Omega-6(g)
0
1.19
1.72
0.07
0.15
37.35
0
1.02
0.63
0.03
1.45
0
0
0
0.09
2.74
46.94
Omega-3(g)
0
0.04
0.11
0.03
0.02
0
0
0
0
0
0
0
0
0
0
0
0.21
Diet Fiber(g)
2.45
0
0
0.5
0
250.25
0
96.9
0
0
17
0
0
0
0
0
784.45
Sugar(g)
10.56
1.12
0
20.83
12.35
32.68
0
0.48
0.6
0.01
1.27
0
0
0
0.08
2.64
40.9
Water(L)
0.14
0.07
0.01
0.22
0.22
4.05
0
0.08
0.03
0.02
0.16
0
0
0
0.02
0.09
4.63
Alcohol(g)
0
0
0
0
0
1.82
0
0
3.51
2.85
0.8
0
0
0
4.37
8.34
24.63
Thiamin(mg)
0
0.07
0.02
0.22
0.1
2.45
0
0
0.68
4.18
3.63
0
0
0
18.91
6.11
80.84
Ribo(mg)
0
0.51
0.07
0.07
0.45
0.3
0.24
0.12
0.14
0.14
0.06
2.71
0
0
0
0
0
0
0
0.15
0
0.16
0.19
0.09
0.14
1.35
0.49
0
0.12
0.05
0.06
0.22
2.23
DA Plus 10 Page: 18
Nov 26, 2012

Item Name
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Item Name
SUperFood #3
Eggs, Hard Boiled
Juice, Orange
Chicken Salad
Water, Tap
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Item Name
SUperFood #3
Eggs, Hard Boiled
Juice, Orange
Chicken Salad
Water, Tap
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Item Name
SUperFood #3
Water(L)
0.24
0.24
0.24
0.16
0.19
2.71
Niacin(mg)
0.31
0.06
1
0.99
0.22
Alcohol(g)
0
0
0
0
0
0
Vit B6(mg)
0
0.12
0.09
0.1
0.09
Thiamin(mg)
0
0
0
0.03
0.19
1.35
Vit B12(g)
0
1.11
0.1
0
1.29
Ribo(mg)
0
0
0
0.05
0.13
2.23
Fol (DFE)(g)
19.93
44
2.55
74.4
12.2
16.53
0
8.07
2.98
0.37
1.09
0
0
0
0.17
1.69
33.49
Vit C(mg)
47.84
0
0
124
0.49
1.22
0
0.21
0.28
0.17
0.04
0
0
0
0.08
0.66
3.05
Vit D (ug)(g)
0
2.2
0.11
0
2.93
0.78
0
3.16
0
0
0.23
0
0
0
0
0
6.67
Vit A (RAE)(g)
88.93
149
0
24.8
134.2
63.7
0
10.2
7.8
45
50
0
0
0
5.46
95.75
430.99
Vit A (IU)(IU)
1763.33
520
0
496
463.6
3.64
0
0
0
56.25
0
0
0
0
8.37
16.92
257.5
Alpha-T(mg)
0.2
10.82
0
0
6.29
0
0
0
0
0
0
0
0
11.53
Calcium(mg)
33.73
912.1
131.95
0
0
0
6
90
0
0
0
5.46
1018.7
1,649.04
Iron(mg)
0.12
11.92
501.49
0
0
0
120
389.01
0
0
0
98.28
20387.5
24,739.21
Magn(mg)
13.8
407.43
DA Plus 10 Page: 19
Nov 26, 2012

Item Name
Eggs, Hard Boiled
Juice, Orange
Chicken Salad
Water, Tap
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Item Name
SUperFood #3
Eggs, Hard Boiled
Juice, Orange
Chicken Salad
Water, Tap
Water, Tap
Water, Tap
Water, Tap
SuperFood #5
SuperFood #1
Alpha-T(mg)
1.03
0.29
0.1
0.07
Calcium(mg)
50
2.55
27.28
292.8
Iron(mg)
1.19
0.6
0.5
0.05
Magn(mg)
10
8.22
27.28
26.84
5.1
0
1.34
0.06
0.21
0.36
0
0
0
0.33
1.73
10.82
Potas(mg)
207
126
111.98
496
341.6
95.55
7.11
23.8
19.5
72
155
7.11
7.11
7.11
10.92
100.53
912.1
Zinc(mg)
0.11
1.05
0.86
0.12
1.17
3.68
0
1.17
0.82
0.25
1.03
0
0
0
0.22
2.28
11.92
Sodium(mg)
0
124
647.8
2.48
114.68
68.25
2.37
57.8
83.85
22.5
20
2.37
2.37
2.37
9.1
50.31
407.43
796.25
2.37
646
83.85
294
129
2.37
2.37
2.37
194.74
603.19
4,039.09
5.55
0
0.7
1.23
0.3
1.03
0
0
0
0.07
1.63
13.82
718.9
7.11
95.2
9.75
382.5
392
7.11
7.11
7.11
1.82
381.84
2,899.41
DA Plus 10 Page: 20
Nov 26, 2012

Energy Balance for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 03, 2012
2104
3149
-1045
Nov 04, 2012
1623
3149
-1526
Nov 05, 2012
2630
3149
-519
Total:
6357
9447
-3090
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
3481
2119
3149
-1030
DA Plus 10 Page: 21

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Nov 26, 2012

Khristina Henry, henrykhristina@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 26, 2012

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

382.0 - 552.0 187.2 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 26, 2012

Nov 26, 2012

4.0 cup eq.

2.4 cup eq.

2.5 cup eq.

0.7 cup eq.

3.0 cup eq.

1.7 cup eq.

7.0 oz. eq.

11.4 oz. eq.

Your results are based on a 3200 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

*MyPlate contains recommendations only for calorie levels up to 3,200

Nov 26, 2012

Intake Spreadsheet for Nov 03, 2012

0.5 item(s) Medium whole

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

Intake Spreadsheet for Nov 04, 2012

Rice, Brown, Long Grain, Cooked

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

Intake Spreadsheet for Nov 05, 2012

Bacon, Turkey, Cooked

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

Nov 26, 2012

Nov 03, 2012

Nov 04, 2012

Nov 05, 2012

Daily Caloric Summary

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