Diet Wellness Plus

Diet & Wellness Plus 9/28/17, 7:53 PM
! Report Parameters
Start Date: End Date:

2017-08-28 2017-08-30
Breakfast Morning Snack Lunch Afternoon Snack Dinner

Evening Snack
Choose Reports to Combine
DRI Report Source Analysis Activities Spreadsheet
Intake vs. Goals Kilocalories Energy balance
Macronutrient Ranges Daily Food Log

MyPlate Analysis
Fat Breakdown Daily Activity Log

Intake Spreadsheet
Exchanges Spreadsheet
| Combination Report
DRI Report
Prole
Active Prole: Cassie Szmyd
Height: 5 ft. 9 inches
Weight: 180 lbs.
Age: 21 years
BMI: 26.6
Gender: Female
Pregnancy: Not Pregnant
Activity Level: Sedentary
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient DRI
Energy
Kilocalories 2295.0 kcal
Protein 65.32 g AMDR: 10%-35% of kilocalories

RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight
Carbohydrate 258.19 - 372.94 g AMDR: 45%-65% of kilocalories

RDA: 130 g/day for adults and children
Fat, Total 51.00 - 89.25 g AMDR: 20%-35% of kilocalories
Fat (Specic)
Saturated Fat < 25.5 g Less than 10% of kilocalories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < * Less than mg recommended
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g
PFA 18:3, Linolenic 1.10 g
Carbohydrates (Specic)
Dietary Fiber, Total 25.0 g
Sugar, Total * No recommendation
Other
Water 2700.00 g
Alcohol * No recommendation
Vitamins
Thiamin 1.10 mg
Riboavin 1.10 mg
Niacin 14.00 mg
Pyridoxine (Vitamin B6) 1.30 mg
Cobalamin (Vitamin B12) 2.40 g
http://profileplus.cengage.com/dietwellnessplus/index.jsp#/ng/reports/combinationReport Page 1 of 10
Folate (DFE) 400.00 g
Vitamin C 75.00 mg
Vitamin D (ug) 15.00 g
Vitamin A (RAE) # () 700.00 g
Vitamin A (IU) # () 2333.00 IU
Vitamin K 90.00 g
Alpha-Tocopherol # () 15.00 mg
Minerals
Calcium 1000.00 mg
Iron 18.00 mg
Magnesium 310.00 mg
Potassium 4700.00 mg DRI Adequate Intake
Zinc 8.00 mg
Sodium 1500.00 mg DRI Adequate Intake
Intake vs. Goals

8/28/2017 - 8/30/2017
0% 25% 50% 75% 100%

$ Nutrient DRI Intake | | | | |
Energy
Kilocalories 2295.0 kcal 1,598.06 kcal %
70%
Protein 65.32 g 76.24 g %
117%
Carbohydrate 258.19 - 372.94 g 157.32 g 61%
42%
Fat, Total 51.00 - 89.25 g 76.26 g 150%
85%
Fat (Specic)
Saturated Fat < 25.5 g 30.19 g %
118%
Monounsaturated Fat No suggestion 28.69 g %
0%
Polyunsaturated Fat No suggestion 10.95 g %
0%
Trans Fatty Acid No suggestion 0.91 g %
0%
Cholesterol < No suggestion 265.47 mg %
0%
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g 9.72 g %
81%
PFA 18:3, Linolenic 1.10 g 0.99 g %
90%
Carbohydrates (Specic)
Dietary Fiber, Total 25.0 g 13.45 g %
54%
Sugar, Total No suggestion 50.70 g %
0%
Other
Water 2700.00 g 40,545.29 g %
1,502%
Alcohol No suggestion 0.00 g %
0%
Vitamins
Thiamin 1.10 mg 1.07 mg %
98%
Riboavin 1.10 mg 1.50 mg %
136%
Niacin 14.00 mg 13.90 mg %
99%
Pyridoxine (Vitamin B6) 1.30 mg 1.57 mg %
121%
Cobalamin (Vitamin B12) 2.40 g 2.32 g %
97%
Folate (DFE) 400.00 g 207.35 g %
52%
Vitamin C 75.00 mg 34.63 mg %
46%
Vitamin D (ug) 15.00 g 0.66 g %
4%
Vitamin A (RAE) # () 700.00 g 578.33 g %
83%
Vitamin A (IU) # () 2333.00 IU 5,067.94 IU %
217%
Vitamin K 90.00 g 82.44 g %
92%
Alpha-Tocopherol # () 15.00 mg 3.90 mg %
26%
Minerals
Calcium 1000.00 mg 1,860.80 mg %
186%
Iron 18.00 mg 6.96 mg %
39%
! Magnesium 310.00 mg 552.60 mg %
178%
Potassium 4700.00 mg 2,134.80 mg %
45%
Zinc 8.00 mg 10.46 mg %
131%
! Sodium 1500.00 mg 6,604.23 mg %
440%
Macronutrient Ranges
8/28/2017 - 8/30/2017
Actual
Calories
1.4k
Recommended
1.2k
1.0k
800
600
400
200
0.0
Carbs Protein Fat Alcohol
Recommended Actual Intake
Total Calories 2295 kcal 1,598 kcal
Carbs 1,033-1,492 kcal 45%-65% 629 kcal 39%
Protein 230-803 kcal 10%-35% 305 kcal 19%
Fats 459-803 kcal 20%-35% 686 kcal 43%
Alcohol 0 kcal 0% 0 kcal 0%
Fat Breakdown
8/28/2017 - 8/30/2017
0% 25% 50% 75% 100%

Source of Fat | | | | |
Monounsaturated Fat 16%
Polyunsaturated Fat 6%
Saturated Fat 17%
Trans Fatty Acid 1%
Unspecied 3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Source Analysis
8/28/2017 - 8/30/2017
Kilocalories
0% 25% 50% 75% 100%

Item Name Amount Kilocalories | | | | |
Chips, Potato, Baked, Restructured 24.00 item 135.07 kcal 4%
Sandwich, Ham and Cheese 1.00 item 351.86 kcal 11%
Yogurt, Greek, strawberry, lowfat 1.00 item 154.50 kcal 5%
Onions, Chopped 0.50 c. 32.00 kcal 1%
Lettuce, Looseleaf 1.00 item 0.72 kcal 0%
Mayonnaise, Low Calorie 2.00 T. 103.68 kcal 3%
Salad Dressing, Ranch, Reduced Calorie 3.00 T. 94.05 kcal 3%
Chicken, Thigh, Meat Only, Roasted 4.00 oz. 202.98 kcal 6%
Cheese, Cheddar, Shredded 0.50 c. 228.26 kcal 7%
Cucumber, Peeled 0.75 c. 10.66 kcal 0%
Lettuce, Looseleaf 2.00 c. 10.80 kcal 0%
Croutons, Seasoned, Ready to Eat 0.25 c. 46.50 kcal 1%
SNYDER'S Pretzels, Butter Snaps 1.00 oz. 120.00 kcal 4%
Ice Cream, Vanilla, Light 0.50 c. 136.80 kcal 4%
Water, Tap, Well 1,500.00 . oz. 0.00 kcal 0%
Chips, Potato, Baked, Restructured 24.00 item 135.07 kcal 4%
Sandwich, Ham and Cheese 1.00 item 351.86 kcal 11%
Yogurt, Greek, strawberry, lowfat 1.00 item 154.50 kcal 5%
Lettuce, Looseleaf 0.50 c. 2.70 kcal 0%
Mayonnaise, Low Calorie 1.00 T. 51.84 kcal 2%
Apple, Medium 1.00 item 94.64 kcal 3%
Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Broiled 3.00 oz. 177.65 kcal 6%
Salad Dressing, Ranch, Reduced Calorie 3.00 T. 94.05 kcal 3%
Potatoes, Baked 1.00 item 160.89 kcal 5%
Corn, Yellow, Sweet, On the Cob 1.00 item 77.40 kcal 2%
Butter, Unsalted 2.00 T. 203.63 kcal 6%
Salt, Table 2.00 t. 0.00 kcal 0%
Water, Tap, Well 1,200.00 . oz. 0.00 kcal 0%
MyPlate Analysis
8/28/2017 - 8/30/2017
Goal * Actual % Goal
Grains 7.0 oz. eq. tips 2.7 oz. eq. 38.2 %
Vegetables 3.0 cup eq. tips 3.3 cup eq. 110.8 %
Fruits 2.0 cup eq. tips 0.6 cup eq. 31.3 %
Dairy 3.0 cup eq. tips 2.7 cup eq. 89.8 %
Protein Foods 6.0 oz. eq. tips 5.0 oz. eq. 83.3 %
Empty Calories 266.0 kcal 428.5 kcal 161.1 %
Your results are based on a 2295 calorie pattern.
Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole grains.
Vary Your Veggies! Aim for this much every week:
Dark Green Vegetables = 2 cups weekly

Orange Vegetables = 6 cups weekly
Dry Beans & Peas = 2 cups weekly
Starchy Vegetables = 6 cups weekly
Other Vegetables = 5 cups weekly
Oils: Aim for 6 teaspoons of oil a day.
Go Lean with Protein! Aim for this much every week:
Seafood = 9 oz weekly
Meat, Poultry & Eggs = 29 oz weekly
Nuts, Seeds & Soy Products = 4 oz weekly
* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for
guidance on how to use MyPlate.
Intake Spreadsheet
8/28/2017
Item Name Meal Quantity Wt (g) Kcal
Chips, Potato, Baked, Restructured Lunch 24.00 item(s) 28.80 135.07
Sandwich, Ham and Cheese Lunch 1.00 item(s) 146.00 351.86
Yogurt, Greek, strawberry, lowfat Lunch 1.00 item(s) 150.00 154.50
Onions, Chopped Lunch 0.50 cup(s) 80.00 32.00
Lettuce, Looseleaf Lunch 1.00 item(s) 4.80 0.72
Mayonnaise, Low Calorie Lunch 2.00 tablespoon(s) 31.20 103.68
Salad Dressing, Ranch, Reduced Calorie Dinner 3.00 tablespoon(s) 45.00 94.05
Chicken, Thigh, Meat Only, Roasted Dinner 4.00 ounce(s) 113.40 202.98
Onions, Chopped Dinner 0.50 cup(s) 80.00 32.00
Cheese, Cheddar, Shredded Dinner 0.50 cup(s) 56.50 228.26
Cucumber, Peeled Dinner 0.75 cup(s) 88.81 10.66
Lettuce, Looseleaf Dinner 2.00 cup(s) 72.00 10.80
Croutons, Seasoned, Ready to Eat Dinner 0.25 cup(s) 10.00 46.50
SNYDER'S Pretzels, Butter Snaps Evening Snack 1.00 ounce(s) 28.35 120.00
Ice Cream, Vanilla, Light Evening Snack 0.50 cup(s) 76.00 136.80
Water, Tap, Well Total Water 1,500.00 uid ounce(s) 44,310.00 0.00
Total 45,320.85 1,659.88
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Chips, Potato, Baked, Restructured 1.44 20.56 5.24 0.76
Sandwich, Ham and Cheese 20.69 33.35 15.48 6.44
Yogurt, Greek, strawberry, lowfat 12.26 17.84 3.86 2.40
Onions, Chopped 0.88 7.47 0.08 0.03
Lettuce, Looseleaf 0.07 0.14 0.01 0.00
Mayonnaise, Low Calorie 0.28 2.62 10.59 1.67
Salad Dressing, Ranch, Reduced Calorie 0.18 3.06 9.11 2.40
Chicken, Thigh, Meat Only, Roasted 28.08 0.00 9.24 2.62
Onions, Chopped 0.88 7.47 0.08 0.03
Cheese, Cheddar, Shredded 12.92 1.75 18.82 10.66
Cucumber, Peeled 0.52 1.92 0.14 0.01
Croutons, Seasoned, Ready to Eat 1.08 6.35 1.83 0.52
SNYDER'S Pretzels, Butter Snaps 3.00 25.00 1.00 0.00
Ice Cream, Vanilla, Light 3.63 22.39 3.67 2.22
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 86.89 151.98 79.25 29.78
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Onions, Chopped 0.01 0.01 0.00 0.00
Onions, Chopped 0.01 0.01 0.00 0.00
Cucumber, Peeled 0.00 0.00 0.00 0.00
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 29.51 12.66 0.68 316.03
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Onions, Chopped 0.01 0.00 1.36 3.39
Onions, Chopped 0.01 0.00 1.36 3.39
Cucumber, Peeled 0.00 0.00 0.62 1.23
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 11.28 1.06 10.45 49.29
Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)
Onions, Chopped 71.29 0.00 0.04 0.02
Onions, Chopped 71.29 0.00 0.04 0.02
Cucumber, Peeled 85.90 0.00 0.03 0.02
Water, Tap, Well 44,265.75 0.00 0.00 0.00
Total 44,948.34 0.00 0.84 1.71
Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g)
Onions, Chopped 0.09 0.10 0.00 15.20
Onions, Chopped 0.09 0.10 0.00 15.20
Cucumber, Peeled 0.03 0.05 0.00 12.43
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 12.33 1.34 2.78 206.67
Item Name Vit C (mg) Vit D (ug) (g) Vit A (RAE) (g) # () Vit A (IU) (IU) # ()
Onions, Chopped 5.92 0.00 0.00 1.60
Onions, Chopped 5.92 0.00 0.00 1.60
Cucumber, Peeled 2.84 0.00 3.55 63.94
Lettuce, Looseleaf 6.62 0.00 266.40 5,331.60
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 26.62 0.64 731.69 7,316.45
Item Name Vit K (g) Alpha-T (mg) # () Calcium (mg) Iron (mg)
Onions, Chopped 0.32 0.02 18.40 0.17
Onions, Chopped 0.32 0.02 18.40 0.17
Cucumber, Peeled 6.39 0.03 12.43 0.20
Water, Tap, Well 0.00 0.00 1,329.30 0.00
Total 123.46 3.99 2,257.65 6.68
Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)
Onions, Chopped 8.00 116.80 0.14 3.20
Onions, Chopped 8.00 116.80 0.14 3.20
Cucumber, Peeled 10.66 120.78 0.15 1.78
Water, Tap, Well 443.10 0.00 4.43 2,215.50
Total 582.49 1,744.17 12.08 4,985.76
8/30/2017
Item Name Meal Quantity Wt (g) Kcal
Chips, Potato, Baked, Restructured Lunch 24.00 item(s) 28.80 135.07
Sandwich, Ham and Cheese Lunch 1.00 item(s) 146.00 351.86
Yogurt, Greek, strawberry, lowfat Lunch 1.00 item(s) 150.00 154.50
Onions, Chopped Lunch 0.50 cup(s) 80.00 32.00
Lettuce, Looseleaf Lunch 0.50 cup(s) 18.00 2.70
Mayonnaise, Low Calorie Lunch 1.00 tablespoon(s) 15.60 51.84
Apple, Medium Afternoon Snack 1.00 item(s) 182.00 94.64
Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Broiled Dinner 3.00 ounce(s) 85.00 177.65
Salad Dressing, Ranch, Reduced Calorie Dinner 3.00 tablespoon(s) 45.00 94.05
Potatoes, Baked Dinner 1.00 item(s) 173.00 160.89
Corn, Yellow, Sweet, On the Cob Dinner 1.00 item(s) 90.00 77.40
Butter, Unsalted Dinner 2.00 tablespoon(s) 28.40 203.63
Salt, Table Dinner 2.00 teaspoon(s) 12.00 0.00
Water, Tap, Well Total Water 1,200.00 uid ounce(s) 35,448.00 0.00
Total 36,501.80 1,536.23
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Onions, Chopped 0.88 7.47 0.08 0.03
Apple, Medium 0.47 25.13 0.31 0.05
Pork, Loin, Center Cut, Chops, Separable Lean and Fat, Broiled 21.77 0.00 9.40 2.99
Potatoes, Baked 4.33 36.59 0.22 0.06
Corn, Yellow, Sweet, On the Cob 2.94 16.83 1.22 0.29
Butter, Unsalted 0.24 0.02 23.04 14.34
Salt, Table 0.00 0.00 0.00 0.00
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 65.58 162.67 73.27 30.59
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Onions, Chopped 0.01 0.01 0.00 0.00
Apple, Medium 0.01 0.09 0.00 0.00
Potatoes, Baked 0.01 0.10 0.00 0.00
Butter, Unsalted 6.65 0.85 0.93 61.06
Salt, Table 0.00 0.00 0.00 0.00
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 27.88 9.24 1.13 214.91
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Onions, Chopped 0.01 0.00 1.36 3.39
Apple, Medium 0.08 0.02 4.37 18.91
Potatoes, Baked 0.07 0.02 3.81 2.04
Butter, Unsalted 0.52 0.34 0.00 0.02
Salt, Table 0.00 0.00 0.00 0.00
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 8.15 0.92 16.45 52.10
Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)
Onions, Chopped 71.29 0.00 0.04 0.02
Apple, Medium 155.72 0.00 0.03 0.05
Potatoes, Baked 129.56 0.00 0.11 0.08
Butter, Unsalted 5.09 0.00 0.00 0.01
Salt, Table 0.02 0.00 0.00 0.00
Water, Tap, Well 35,412.60 0.00 0.00 0.00
Total 36,142.24 0.00 1.31 1.29
Item Name Niacin (mg) Vit B6 (mg) Vit B12 (g) Fol (DFE) (g)
Onions, Chopped 0.09 0.10 0.00 15.20
Apple, Medium 0.17 0.07 0.00 5.46
Potatoes, Baked 2.44 0.54 0.00 48.44
Butter, Unsalted 0.01 0.00 0.05 0.85
Salt, Table 0.00 0.00 0.00 0.00
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 15.47 1.81 1.86 208.02
Item Name Vit C (mg) Vit D (ug) (g) Vit A (RAE) (g) # () Vit A (IU) (IU) # ()
Onions, Chopped 5.92 0.00 0.00 1.60
Lettuce, Looseleaf 1.66 0.00 66.60 1,332.90
Apple, Medium 8.37 0.00 5.46 98.28
Potatoes, Baked 16.61 0.00 1.73 17.30
Butter, Unsalted 0.00 0.00 194.26 709.72
Salt, Table 0.00 0.00 0.00 0.00
Water, Tap, Well 0.00 0.00 0.00 0.00
Total 42.64 0.68 424.97 2,819.44
Item Name Vit K (g) Alpha-T (mg) # () Calcium (mg) Iron (mg)
Onions, Chopped 0.32 0.02 18.40 0.17
Apple, Medium 4.00 0.33 10.92 0.22
Potatoes, Baked 3.46 0.07 25.95 1.87
Butter, Unsalted 1.99 0.66 6.82 0.01
Salt, Table 0.00 0.00 2.88 0.04
Water, Tap, Well 0.00 0.00 1,063.44 0.00
Total 41.41 3.80 1,463.96 7.24
Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)
Onions, Chopped 8.00 116.80 0.14 3.20
Apple, Medium 9.10 194.74 0.07 1.82
Potatoes, Baked 48.44 925.55 0.62 17.30
Butter, Unsalted 0.57 6.82 0.03 3.12
Salt, Table 0.12 0.96 0.01 4,650.96
Water, Tap, Well 354.48 0.00 3.54 1,772.40
Total 522.71 2,525.42 8.85 8,222.71

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Diet & Wellness Plus 9/28/17, 7:53 PM

Start Date: End Date:

Breakfast Morning Snack Lunch Afternoon Snack Dinner

Choose Reports to Combine

DRI Report Source Analysis Activities Spreadsheet

Intake vs. Goals Kilocalories Energy balance

Macronutrient Ranges Daily Food Log

Fat Breakdown Daily Activity Log

Active Prole: Cassie Szmyd

Height: 5 ft. 9 inches

Weight: 180 lbs.

Pregnancy: Not Pregnant

Activity Level: Sedentary

Kilocalories 2295.0 kcal

Protein 65.32 g AMDR: 10%-35% of kilocalories

Carbohydrate 258.19 - 372.94 g AMDR: 45%-65% of kilocalories

Fat, Total 51.00 - 89.25 g AMDR: 20%-35% of kilocalories

Saturated Fat < 25.5 g Less than 10% of kilocalories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < * Less than mg recommended

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g

PFA 18:3, Linolenic 1.10 g

Dietary Fiber, Total 25.0 g

Sugar, Total * No recommendation

Pyridoxine (Vitamin B6) 1.30 mg

Cobalamin (Vitamin B12) 2.40 g

Folate (DFE) 400.00 g

Vitamin D (ug) 15.00 g

Vitamin A (RAE) # () 700.00 g

Vitamin A (IU) # () 2333.00 IU

Potassium 4700.00 mg DRI Adequate Intake

Sodium 1500.00 mg DRI Adequate Intake

Intake vs. Goals

0% 25% 50% 75% 100%

Kilocalories 2295.0 kcal 1,598.06 kcal %

Protein 65.32 g 76.24 g %

Carbohydrate 258.19 - 372.94 g 157.32 g 61%

Fat, Total 51.00 - 89.25 g 76.26 g 150%

Saturated Fat < 25.5 g 30.19 g %

Monounsaturated Fat No suggestion 28.69 g %

Polyunsaturated Fat No suggestion 10.95 g %

Trans Fatty Acid No suggestion 0.91 g %

Cholesterol < No suggestion 265.47 mg %

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g 9.72 g %

PFA 18:3, Linolenic 1.10 g 0.99 g %

Dietary Fiber, Total 25.0 g 13.45 g %

Sugar, Total No suggestion 50.70 g %

Water 2700.00 g 40,545.29 g %

Alcohol No suggestion 0.00 g %

Thiamin 1.10 mg 1.07 mg %

Riboavin 1.10 mg 1.50 mg %

Niacin 14.00 mg 13.90 mg %

Pyridoxine (Vitamin B6) 1.30 mg 1.57 mg %

Cobalamin (Vitamin B12) 2.40 g 2.32 g %

Folate (DFE) 400.00 g 207.35 g %

Vitamin C 75.00 mg 34.63 mg %

Vitamin D (ug) 15.00 g 0.66 g %

Vitamin A (RAE) # () 700.00 g 578.33 g %

Vitamin A (IU) # () 2333.00 IU 5,067.94 IU %