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o What have you cut out of your routine to stay on a budget (e.g. coffee)?
I had to cut out quite a bit of foods that I didnt realize wouldnt fit into my budget. Coffee, tea, cocoa
powder and stevia for my beloved chocolate milk, and all the foods that could come from my random
trips to Eats Natural Foods were among the most noticeable cuts. I also cut out a lot of fruit, as it seemed
expensive to buy a lot other than bananas and apples. All in all I dont already spend that much on food so
there wasnt an excessive amount of food to be cut, and I generally make my meals from scratch so food
preparation did not change very much. By doing the farmers market challenge and having $52 to spend, I
felt like it was more than enough food for me to eat, and I did not use all of my food or my money during
the week.
o Were you able to eat according to MyPlate on a limited budget?
No, I missed quite a few of the targets according to my food group report. My grains were 4.5 ounces
under the recommended on average, however all of them were whole grains meeting the half or more
whole grain MyPlate guideline. My vegetable and fruit consumption were over, however I do not see
this as a bad thing. I do not consume dairy products so my intake on that was under, but I did consume
almond milk during the week, which supertracker did not count as dairy. I was over for protein foods,
and under for both oil and empty calories. Overall I thought my food choices were a better adaptation of
MyPlates guidelines, with most of my food consumption being fruits and vegetables with a smaller
portion of grains and legumes, not strictly in a half, quarter, quarter pattern seen in MyPlate.
o What nutritional decisions do you have to make?
I had to cut out many sources of fat that I usually consume, and omega-3s were extremely hard to
consume on this diet. I have purchased discounted quality sources of omega 3s like flax and chia seeds
before, but to buy them outright on this budget was not feasible. I was also under for calcium, vitamin D
and selenium, I usually drink plenty of almond or coconut during the week but could not afford these
quantities this week to meet calcium and Vitamin D needs. I also usually purchase a variety of nuts and
seeds during the week, another food group that I could not afford so my selenium was also low. Other
nutrients that were low are not ones that I particularly target such as choline, but have made note of now.
I tried to make a point to consume good sources of iron like black beans, and my average intake was only
a gram below the targeted 18mg. Overall I had to sacrifice efforts to attain some nutrients and make an
effort to consume more of others.
o Were you able to make it the entire week?
I had more than enough food thanks to the extra $20 I got by doing the farmers market challenge, but I
will say that I did not start completely from scratch. I used my own coconut oil (which I got on clearance a
while ago) and immense quantities of curry powder to make it easier to utilize all of the veggies I had.
Without these two items and experience in cooking from scratch I do not think I would have been able to
afford or prepare meals within this budget. I did not include them in my cost analysis, but I think if it had
2 Lunch/Dinner
3 Breakfast
Lunch/Dinner
Breakfast/lunch
4 Breakfast
Lunch/Dinner
Breakfast
5 Breakfast/Lunch
Breakfast/Lunch
Lunch/Dinner
6 Breakfast
Lunch/Dinner
7 Breakfast
Lunch/Dinner
Item
apples
Potatoes
Eggplant
Kale
Onion
sweet potato
Green pepper
popcorn
Brown rice
black beans oz
Almond Milk
peanut butter
apples
Spinach
broccoli
peppers
peanut butter
black beans
rice
Banana
Eggplant
Kale
Onion
sweet potato
Green pepper
peanut butter
rice
Potatoes
Popcorn
spinach
sweet potato
rice
Potatoes
spinach
sweet potato
Blackbeans
Kale
Popcorn
Cost
2
2
2
2
1
2
1.75
2.19
1
0.106
2.5
5
2
2
3
3
4.5
1.69
1
0.69
2
2
1
2
1.75
5
1
2
2.19
2
2
1
2
2
2
1.69
2
2.19
Total
2
0.6
0.3
0.5
1
1.5
0.875
0.2628
0.25
0.424
5
0.5
1
2
1.5
1.5
0.45
0.4225
0.25
0.69
0.3
0.5
1
3.5
1.75
1.25
0.25
0.6
0.5475
1
2
0.25
0.6
1
2
0.338
0.5
0.219
Potatoes
apples
peanut butter
Kale
Onion
0.25
0.25
0.1
0.25
1
2
2
5
2
1
0.5
0.5
0.5
0.5
1
sweet potato
Rice
1.75
0.1
2
1
3.5
3.5
48.6288 Total
Food Groups
Target
Average Eaten
Status
Grains
7 ounce(s)
2 ounce(s)
Under
Whole Grains
3 ounce(s)
2 ounce(s)
Under
Refined Grains
3 ounce(s)
0 ounce(s)
OK
3 cup(s)
4 cup(s)
Over
Dark Green
2 cup(s)/week
3 cup(s)
Over
6 cup(s)/week
2 cup(s)
Under
2 cup(s)/week
2 cup(s)
OK
Starchy
6 cup(s)/week
6 cup(s)
OK
Other
5 cup(s)/week
2 cup(s)
Under
2 cup(s)
4 cup(s)
Over
Whole Fruit
No Specific Target
4 cup(s)
No Specific Target
Fruit Juice
No Specific Target
0 cup(s)
No Specific Target
3 cup(s)
0 cup(s)
Under
No Specific Target
0 cup(s)
No Specific Target
Cheese
No Specific Target
0 cup(s)
No Specific Target
6 ounce(s)
7 ounce(s)
Over
Seafood
9 ounce(s)/week
0 ounce(s)
Under
No Specific Target
0 ounce(s)
No Specific Target
No Specific Target
7 ounce(s)
No Specific Target
Oils
6 teaspoon
3 teaspoon
Under
Limits
Allowance
Average Eaten
Status
Total Calories
2200 Calories
1789 Calories
Under
266 Calories
147 Calories
OK
Solid Fats
115 Calories
Added Sugars
32 Calories
Vegetables
Fruits
Dairy
Protein Foods
Empty Calories*
*Calories from food components such as added sugars and solid fats that provide little nutritional value.
Empty Calories are part of Total Calories.
Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the
Nuts, Seeds & Soy subgroup.
Nutrients
Target
Average Eaten
Status
Total Calories
2200 Calories
1789 Calories
Under
Protein (g)***
46 g
56 g
OK
Protein (% Calories)***
10 - 35% Calories
13% Calories
OK
Carbohydrate (g)***
130 g
312 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
70% Calories
Over
Dietary Fiber
25 g
55 g
OK
Total Sugars
No Daily Target or
Limit
84 g
No Daily Target or
Limit
Added Sugars
No Daily Target or
Limit
8g
No Daily Target or
Limit
Total Fat
20 - 35% Calories
23% Calories
OK
Saturated Fat
9% Calories
OK
Polyunsaturated Fat
No Daily Target or
Limit
5% Calories
No Daily Target or
Limit
Monounsaturated Fat
No Daily Target or
Limit
7% Calories
No Daily Target or
Limit
12 g
9g
Under
5 - 10% Calories
4% Calories
Under
0.8% Calories
OK
1.1 g
1.5 g
OK
Omega 3 - EPA
No Daily Target or
Limit
0 mg
No Daily Target or
Limit
Omega 3 - DHA
No Daily Target or
Limit
0 mg
No Daily Target or
Limit
Cholesterol
< 300 mg
0 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
842 mg
Under
Potassium
4700 mg
4941 mg
OK
Sodium**
< 2300 mg
993 mg
OK
Copper
900 g
2517 g
OK
Iron
18 mg
17 mg
Under
Magnesium
310 mg
597 mg
OK
Phosphorus
700 mg
1256 mg
OK
Selenium
55 g
37 g
Under
Zinc
8 mg
10 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 g RAE
1716 g RAE
OK
Vitamin B6
1.3 mg
3.1 mg
OK
Vitamin B12
2.4 g
0.0 g
Under
Vitamin C
75 mg
166 mg
OK
Vitamin D
15 g
3 g
Under
Vitamin E
15 mg AT
20 mg AT
OK
Vitamin K
90 g
818 g
OK
Folate
400 g DFE
560 g DFE
OK
Thiamin
1.1 mg
1.3 mg
OK
Riboflavin
1.1 mg
1.5 mg
OK
Niacin
14 mg
17 mg
OK
Choline
425 mg
252 mg
Under