A HEATLTHY DIET FOR A HEALTHY LIFE By John Verdon

Nutrition 210: Human Nutrition Professor Crocker Fullerton College Fall 2012

Recipe List

corn peaunut butter and jelly lasagna pinto beans baked fish banana colliflower brocolli water brown rice

Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: John Verdon 5 ft. 6 inches 132.0 lbs. 21 years 21.3 Male Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 303.0 - 438.0 g 60.0 - 105.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Macronutrient Ranges for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012

Macronutrient Ranges
1,500 1,250

Calories

1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,252-1,809 kCal 10%-35% 278-974 kCal 20%-35% 557-974 kCal 0% 0 kCal

Fat Actual Intake

Yours 44% 31% 24% 0% 1,083 kCal 755 kCal 580 kCal 0 kCal

Alcohol

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Fat Breakdown for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 8% 7% 4% 0% 4% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake vs. Goals for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 2,436.82 kcal 188.7 g 88% 394%

303.0 - 438.0 270.84 g g 60.0 - 105.0 64.46 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg 22.58 g 19.65 g 10.45 g 0.4 g 333.38 mg 84%

111%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 8.85 g 0.74 g 52% 46%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 21.21 g 80.8 g 56%

Other
Water Alcohol 3.7 L * 1.9 L 0g 51%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1.76 mg 3.92 mg 33.17 mg 3.37 mg 7.06 g 1,030.89 g 149.42 mg 7.01 g 642.32 g 8,342.6 IU 5 mg 33% 47% 71% 278% 147% 302% 207% 259% 294% 258% 166%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,022.63 mg 21.54 mg 424.4 mg 102% 269% 106%

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 4,560.2 mg 16.59 mg 3,145.59 mg 0% 25% 50% 75% 100% 97% 151% 210%

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

MyPlate Analysis for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 3.5 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 426.0

tips tips tips tips tips

Actual 8.7 oz. eq. 1.4 cup eq. 1.3 cup eq. 1.5 cup eq. 14.3 oz. eq. 423.4

% Goal 87.4% 39.7% 50.5% 51.2% 204.5% 99.4%

Your results are based on a 2783 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 = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 8.0 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.

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake Spreadsheet for Oct 17, 2012

Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Snacks Snacks Quantity 2 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 6 ounce(s) 4 item(s) - 3 items are 3 tortillas 1 item(s) - bottle 8 fl oz in packages of 8 1.5 pound(s) 1 serving(s) 500 ml bottle 1 item(s) Medium (7 in. to 7 7/8 in. long) 2.5 cup(s) Wt(g) 468 248 237 167.43 66.67 237 680.39 500 118 300 3,022.49 Fat(g) 7.11 0.5 0 1.35 2 0 41.95 0 0.39 20 73.29 Trans Fat(g) 0 0 0 0 0 0 0.03 0 0 0 0.04 Kcal(kcal) 332.28 111.6 0 197.32 173.33 0 826.2 0 105.02 600 2,345.76 Sat Fat(g) 1.45 0.06 0 0.16 0 0 21.65 0 0.13 10 33.45 Chol(mg) 0 0 0 88.89 0 0 189.41 0 0 100 378.3

Protein(g) 11.89 1.74 0 43.43 4 0 50.52 0 1.29 15 127.87 Mono Fat(g) 2.04 0.09 0 0.15 0 0 13.89 0 0.04 0 16.2

Carb(g) 56.16 25.79 0 0 33.33 0 63.65 0 26.95 90 295.89 Poly Fat(g) 2.62 0.1 0 0.52 0 0 2.35 0 0.09 0 5.67

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked Omega-6(g) 2.53 0.07 0 0.01 0 0 1.74 0 0.05 0 4.41 Water(L) 0.39 0.22 0.24 0.16 0 0.24 0.45 0.5 0.09 0 2.28 Niacin(mg) 1.05 0.99 0 4.95 0 0 8.79 0 0.78 0 16.57 Vit C(mg) 0 124 0 5.98 167.89 Omega-3(g) 0.08 0.03 0 0 0 0 0.5 0 0.03 0 0.64 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0.1 0 0.92 0 0 0.59 0 0.43 0 2.06 Vit D (ug)(g) 0 0 0 2.18 2.84 Diet Fiber(g) 7.96 0.5 0 0 2.67 0 7.27 0 3.07 0 21.46 Thiamin(mg) 0.36 0.22 0 0.05 0 0 0.58 0 0.04 0 1.25 Vit B12(g) 0 0 0 2.07 0 0 3.24 0 0 0 5.32 Vit A (RAE)(g) 0 24.8 0 0 28.34 Sugar(g) 1.26 20.83 0 0 0 0 13.73 0 14.43 65 115.25 Ribo(mg) 0.07 0.07 0 0.1 0 0 0.82 0 0.09 0 1.16 Fol (DFE)(g) 28.08 74.4 0 16.99 0 0 261.02 0 23.6 0 404.09 Vit A (IU)(IU) 0 496 0 58.96 3,132.35

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Item Name Oatmeal, Cooked with Water Juice, Orange Water, Tap Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Lasagna, with Ground Beef CRYSTAL GEYSER Water, Bottled Banana DREYERS/EDYS GRAND LIGHT SLOW CHURNED Ice Cream, Cookies 'N Cream Vit C(mg) 0 0 27.64 0 10.27 0 167.89 Alpha-T(mg) 0.37 0.1 0 1.55 0 0 3.26 0 0.12 0 5.4 Potas(mg) 327.6 496 2.37 977.89 0 0 1255.51 0 422.44 0 3,481.81 Vit D (ug)(g) 0 0 0.66 0 0 0 2.84 Calcium(mg) 42.12 27.28 7.11 16.99 26.67 7.11 647.66 15 5.9 300 1,095.83 Zinc(mg) 4.68 0.12 0 0.97 0 0 8.24 0 0.18 0 14.19 Vit A (RAE)(g) 0 0 0 0 3.54 0 28.34 Iron(mg) 4.21 0.5 0 0.63 0.96 0 6.35 0 0.31 0 12.96 Sodium(mg) 18.72 2.48 7.11 172.28 6.67 2.37 1419.84 5 1.18 300 1,935.65 Vit A (IU)(IU) 0 0 2501.87 0 75.52 0 3,132.35 Magn(mg) 126.36 27.28 2.37 58.24 0 0 113.46 0 31.86 0 359.57

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake Spreadsheet for Oct 18, 2012

Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Meal Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Quantity 2 cup(s) 1.5 cup(s) 8 ounce(s) 4 item(s) - 3 items are 3 tortillas 8 ounce(s) 2 serving(s) 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 2 cup(s) 1 item(s) - bottle 8 fl oz in packages of 8 Carb(g) 40 17.57 17.69 33.33 0 0 36.59 81.36 0 226.54 Poly Fat(g) 1 0.27 0 0 0 8.14 0.1 3.45 0 12.95 Omega-3(g) 0.04 0.82 Wt(g) 56 366 226.8 66.67 226.8 302.15 173 Kcal(kcal) 200 183 866.36 173.33 0 549.42 160.89

Rice, Spanish CRYSTAL GEYSER Water, Bottled

Dinner Dinner

486 237 2,140.41 Fat(g) 4 7.25 0 2 0 37.9 0.22 7.29 0 58.66 Trans Fat(g) 0 0.31 0 0 0 0.25 0 0 0 0.57 Diet Fiber(g) 6 17.82

422.82 0 2,555.83 Sat Fat(g) 0 4.6 0 0 0 10.83 0.06 1.04 0 16.53 Chol(mg) 0 29.28 0 0 0 195.27 0 0 0 224.55 Sugar(g) 2 49.19

Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal

Protein(g) 6 12.08 183.93 4 0 48.76 4.32 9.33 0 268.43 Mono Fat(g) 1 2.05 0 0 0 15.65 0.01 2.29 0 21 Omega-6(g) 1.05 11.63

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Omega-6(g) 0.23 0 0 0 7.24 0.07 3.04 0 11.63 Water(L) 0 0.33 0.01 0 0.23 0.14 0.13 0.38 0.24 1.46 Niacin(mg) 10 0.34 1.96 0 0 14.26 2.44 5.92 0 34.93 Vit C(mg) 12 0.73 0 0 0 3.36 16.61 85.67 Omega-3(g) 0.03 0 0 0 0.35 0.02 0.38 0 0.82 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 1 0.14 0.08 0 0 0.73 0.54 0.61 0 3.11 Vit D (ug)(g) 2 4.39 0 0 0 0.52 0 6.92 Diet Fiber(g) 0 0 2.67 0 0 3.81 5.35 0 17.82 Thiamin(mg) 0.75 0.14 0.01 0 0 0.11 0.11 0.44 0 1.57 Vit B12(g) 3 1.94 0.41 0 0 0.53 0 0 0 5.88 Vit A (RAE)(g) 300.21 201.3 0 0 0 0 1.73 537.26 Sugar(g) 18.52 12.25 0 0 0 2.04 14.39 0 49.19 Ribo(mg) 0.85 0.68 5.74 0 0 0.28 0.08 0.23 0 7.86 Fol (DFE)(g) 920.64 18.3 40.82 0 0 23.13 48.44 179.82 0 1,231.15 Vit A (IU)(IU) 1000 695.4 0 0 0 275.26 17.3 4,262.34

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Item Name GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Egg, Whites, Dried MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Potatoes, Baked Rice, Spanish CRYSTAL GEYSER Water, Bottled Vit C(mg) 52.97 0 85.67 Alpha-T(mg) 0.38 0.11 0 0 0 0.79 0.07 3.6 0 4.94 Potas(mg) 340 512.4 2551.46 0 0 396.49 925.55 937.98 0 5,663.88 Vit D (ug)(g) 0 0 6.92 Calcium(mg) 200 439.2 140.61 26.67 6.8 27.74 25.95 155.52 7.11 1,029.6 Zinc(mg) 7.5 1.76 0.23 0 0 3.44 0.62 1.65 0 15.19 Vit A (RAE)(g) 34.02 0 537.26 Iron(mg) 16.2 0.07 0.34 0.96 0 2.13 1.87 6.27 0 27.84 Sodium(mg) 380 172.02 2902.99 6.67 2.27 704.92 17.3 1399.68 2.37 5,588.22 Vit A (IU)(IU) 2274.38 0 4,262.34 Magn(mg) 80 40.26 199.58 0 0 39.34 48.44 72.9 0 480.52

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake Spreadsheet for Oct 19, 2012

Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Quantity 2 cup(s) 1.5 cup(s) 8 fluid ounce(s) 10 ounce(s) 4 item(s) - 3 items are 3 tortillas 16 ounce(s) 12 ounce(s) 2 cup(s) 2 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) Carb(g) 58.67 17.57 25.79 0 33.33 0 0 89.02 38.76 26.95 290.09 Poly Fat(g) 1.33 0.27 0.1 0.86 0 0 9.16 0.24 0.68 0.09 12.73 Wt(g) 74.67 366 248 279.05 66.67 453.59 340.19 316 288 118 2,550.17 Fat(g) 4 7.25 0.5 2.24 2 0 42.67 0.88 1.5 0.39 61.43 Trans Fat(g) 0 0.31 0 0 0 0 0.29 0 0 0 0.6 Kcal(kcal) 293.33 183 111.6 328.87 173.33 0 618.61 410.8 184.32 105.02 2,408.88 Sat Fat(g) 0 4.6 0.06 0.27 0 0 12.19 0.24 0.28 0.13 17.78 Chol(mg) 0 29.28 0 148.15 0 0 219.86 0 0 0 397.3

Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana

Protein(g) 5.33 12.08 1.74 72.39 4 0 54.9 8.5 9.59 1.29 169.82 Mono Fat(g) 1.33 2.05 0.09 0.24 0 0 17.62 0.28 0.09 0.04 21.74

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Omega-6(g) 1.29 0.23 0.07 0.02 0 0 8.15 0.2 0.5 0.05 10.51 Water(L) 0 0.33 0.22 0.27 0 0.45 0.16 0.22 0.24 0.09 1.97 Niacin(mg) 13.33 0.34 0.99 8.25 0 0 16.06 4.66 3.61 0.78 48.03 Vit C(mg) 16 194.7 Omega-3(g) 0.05 0.03 0.03 0 0 0 0.4 0.04 0.18 0.03 0.76 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 1.33 0.14 0.1 1.54 0 0 0.83 0.29 0.28 0.43 4.94 Vit D (ug)(g) 2.67 11.29 Diet Fiber(g) 5.33 0 0.5 0 2.67 0 0 1.26 11.52 3.07 24.35 Thiamin(mg) 1 0.14 0.22 0.08 0 0 0.12 0.52 0.35 0.04 2.48 Vit B12(g) 4 1.94 0 3.46 0 0 0.59 0 0 0 9.99 Vit A (RAE)(g) 400.21 1,361.37 Sugar(g) 24 18.52 20.83 0 0 0 0 0.16 0 14.43 77.94 Ribo(mg) 1.13 0.68 0.07 0.17 0 0 0.32 0.04 0.24 0.09 2.75 Fol (DFE)(g) 896.75 18.3 74.4 28.31 0 0 26.04 306.52 83.52 23.6 1,457.44 Vit A (IU)(IU) 1333.33 17,633.09

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Item Name GENERAL MILLS CHEERIOS, HONEY NUT Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Juice, Orange Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) CRYSTAL GEYSER Water, Bottled Chicken, Oven Baked Rice, White, Long Grain, Boiled Vegetables, Mixed, Frozen Banana Vit C(mg) 0.73 124 9.97 0 0 3.78 0 29.95 10.27 194.7 Alpha-T(mg) 0.72 0.11 0.1 2.59 0 0 0.89 0.13 0 0.12 4.64 Potas(mg) 306.67 512.4 496 1629.82 0 0 446.42 110.6 610.56 422.44 4,534.9 Vit D (ug)(g) 4.39 0 3.64 0 0 0.59 0 0 0 11.29 Calcium(mg) 266.67 439.2 27.28 28.31 26.67 13.61 31.23 31.6 72 5.9 942.46 Zinc(mg) 10 1.76 0.12 1.62 0 0 3.87 1.55 1.3 0.18 20.39 Vit A (RAE)(g) 201.3 24.8 0 0 0 0 0 731.52 3.54 1,361.37 Iron(mg) 12 0.07 0.5 1.05 0.96 0 2.4 3.79 2.74 0.31 23.81 Sodium(mg) 506.67 172.02 2.48 287.14 6.67 4.54 793.69 3.16 135.36 1.18 1,912.89 Vit A (IU)(IU) 695.4 496 98.27 0 0 309.93 0 14624.64 75.52 17,633.09 Magn(mg) 85.33 40.26 27.28 97.06 0 0 44.29 37.92 69.12 31.86 433.13

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Oct 21, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Energy Balance for Oct 17, 2012, Oct 18, 2012, Oct 19, 2012
Date Oct 17, 2012 Oct 18, 2012 Oct 19, 2012 Total: kCal Consumed 2345 2555 2409 7309 kCal Burned 1580 1580 1580 4740 Net kCal 765 975 829 2569

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2783 2436 1580 856

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Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: John Verdon 5 ft. 6 inches 132.0 lbs. 21 years 21.3 Male Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 303.0 - 438.0 g 60.0 - 105.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Macronutrient Ranges
1,500 1,250

Calories

1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,252-1,809 kCal 10%-35% 278-974 kCal 20%-35% 557-974 kCal 0% 0 kCal

Fat Actual Intake

Yours 45% 21% 37% 0% 1,276 kCal 591 kCal 1,043 kCal 7 kCal

Alcohol

DA Plus 10 Page: 3

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 8% 0% 3% 0% 8% 18% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2783 kcal 47.9 g 2,836.34 kcal 147.63 g 102% 308%

303.0 - 438.0 318.97 g g 60.0 - 105.0 115.9 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 27 g * * * < 300 mg 24.69 g 58.2 g 24.17 g 0.42 g 200.05 mg 91%

67%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 22.52 g 0.93 g 58% 132%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 49.68 g 72.06 g 131%

Other
Water Alcohol 3.7 L * 2.91 L 1.01 g 79%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 4.16 mg 5.17 mg 60.04 mg 6.29 mg 14.97 g 1,615.29 g 96.61 mg 9.55 g 818.66 g 12,822.3 IU 13.17 mg 88% 64% 91% 427% 347% 398% 375% 484% 624% 404% 107%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,339.2 mg 45.96 mg 804.28 mg 134% 575% 201%

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Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 4,931.5 mg 39.97 mg 1,929.6 mg 0% 25% 50% 75% 100% 105% 363% 129%

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Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 3.5 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 426.0

tips tips tips tips tips

Actual 8.4 oz. eq. 2 cup eq. 1.2 cup eq. 2.2 cup eq. 15.9 oz. eq. 269.8

% Goal 83.9% 57.6% 48.1% 72.2% 226.8% 63.3%

Your results are based on a 2783 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 = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 8.0 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 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake Spreadsheet for Nov 01, 2012

Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Quantity 2 cup(s) 1.5 cup(s) 1 cup(s) 9 ounce(s) 3 item(s) - 3 items are 3 tortillas 1.5 cup(s) 16 fluid ounce(s) 2 cup(s) 11 ounce(s) 16 fluid ounce(s) 3 cup(s) 1 item(s) - small (6" to 6-7/8" long) 16 fluid ounce(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) Carb(g) 47.59 17.57 34.73 0 25 67.25 0 89.54 29.17 0 7.4 23.07 0 25.13 366.46 Poly Fat(g) 0.83 0.27 19.93 Wt(g) 60 366 137 251.15 50 256.5 474 390 311.85 474 219 101 474 182 Kcal(kcal) 227.4 183 813.78 295.98 130 366.79 0 432.9 378.68 0 35.04 89.89 0 94.64

Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D

Protein(g) 4.14 12.08 23.7 65.15 3 23.11 0 10.06 23.16 0 1.82 1.1 0 0.47 167.79 Mono Fat(g) 0.61 2.05 53.96

3,746.49 Fat(g) 2.07 7.25 70.49 2.02 1.5 1.67 0 3.51 19.23 0 0.35 0.33 0 0.31 108.72 Trans Fat(g) 0 0.31 0.33

3,048.1 Sat Fat(g) 0.32 4.6 9.45 0.24 0 0.35 0 0.7 9.92 0 0.05 0.11 0 0.05 25.8 Chol(mg) 0 29.28 249.43

DA Plus 10 Page: 8

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Mono Fat(g) 43.01 0.22 0 0.34 0 1.28 6.37 0 0.05 0.03 0 0.01 53.96 Omega-6(g) 0.8 0.23 14.43 0.02 0 0.25 0 1.21 0.8 0 0.15 0.05 0 0.08 18 Water(L) 0 0.33 0 0.24 0 0.16 0.47 0.29 0.21 0.47 3.09 Poly Fat(g) 14.75 0.78 0 0.6 0 1.26 1.08 0 0.2 0.07 0 0.09 19.93 Omega-3(g) 0.03 0.03 0.26 0 0 0.35 0 0.05 0.23 0 0.05 0.03 0 0.02 1.05 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0.02 0 0 0 0 0 0.33 Diet Fiber(g) 6.18 0 12.33 0 2 23.09 0 7.02 3.33 0 2.85 2.63 0 4.37 63.79 Thiamin(mg) 3.1 0.14 0.27 0.08 0 0.5 0 0.37 0.27 0 4.88 Chol(mg) 0 133.34 0 0 0 0 86.81 0 0 0 0 0 249.43 Sugar(g) 12.41 18.52 5.48 0 0 0.87 0 1.37 6.29 0 5.04 12.35 0 18.91 81.24 Ribo(mg) 3.52 0.68 0.27 0.15 0 0.16 0 0.1 0.38 0 5.43

DA Plus 10 Page: 9

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Water(L) 0.21 0.08 0.47 0.16 3.09 Niacin(mg) 41.38 0.34 6.44 7.43 0 0.82 0 5.96 4.03 0 0.79 0.67 0 0.17 68.02 Vit C(mg) 31.02 0.73 0.55 8.97 0 2.05 0 0 12.67 0 15.77 8.79 0 8.37 88.92 Alpha-T(mg) 9.77 17.25 Alcohol(g) 0 0 0 0 0 Vit B6(mg) 4.14 0.14 0.41 1.38 0 0.59 0 0.57 0.27 0 0.15 0.37 0 0.08 8.08 Vit D (ug)(g) 2.1 4.39 0 3.28 0 0 0 0 0.3 0 0 0 0 0 10.07 Calcium(mg) 207 1,441.19 Thiamin(mg) 0.09 0.03 0 0.03 4.88 Vit B12(g) 12.41 1.94 0 3.11 0 0 0 0 1.49 0 0 0 0 0 18.95 Vit A (RAE)(g) 299.4 201.3 1.37 0 0 0 0 0 0 0 151.11 3.03 0 5.46 661.67 Iron(mg) 37.24 55.12 Ribo(mg) 0.06 0.07 0 0.05 5.43 Fol (DFE)(g) 1398.6 18.3 68.5 25.48 0 441.18 0 15.6 119.64 0 81.03 20.2 0 5.46 2,193.98 Vit A (IU)(IU) 1034.4 695.4 20.55 88.45 0 0 0 0 1146.69 0 5500.37 64.64 0 98.28 8,648.77 Magn(mg) 8.4 878.93

DA Plus 10 Page: 10

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Nuts, Mixed, with Peanuts, Dry Roasted Fish Fillets, Baked MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Beans, Pinto, Boiled Water, Bottled Rice, Brown, Long Grain, Cooked Lasagna, with Ground Beef Water, Bottled Salad, Lettuce with Tomatoes and Carrots, No Dressing Banana Water, Bottled Apple, Medium Alpha-T(mg) 0.11 0 2.33 0 2.41 0 0.12 1.49 0 0.59 0.1 0 0.33 17.25 Potas(mg) 175.8 512.4 817.89 1466.84 0 1118.34 0 167.7 575.44 0 446.76 361.58 0 194.74 5,837.49 Calcium(mg) 439.2 95.9 25.48 20 117.99 47.4 39 296.85 47.4 41.61 5.05 47.4 10.92 1,441.19 Zinc(mg) 31.03 1.76 5.21 1.46 0 2.51 0 2.46 3.77 0 0.37 0.15 0 0.07 48.79 Iron(mg) 0.07 5.07 0.95 0.72 5.36 0 1.64 2.91 0 0.68 0.26 0 0.22 55.12 Sodium(mg) 331.2 172.02 16.44 258.42 5 2.57 9.48 19.5 650.76 9.48 41.61 1.01 9.48 1.82 1,528.79 Magn(mg) 40.26 308.25 87.35 0 128.25 9.48 167.7 52 9.48 21.9 27.27 9.48 9.1 878.93

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Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake Spreadsheet for Nov 02, 2012

Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Meal Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Protein(g) 11.89 0 20.59 8.05 1.48 36.6 3.3 5.47 0 23.7 0 111.09 Mono Fat(g) 2.04 0 12.97 1.37 0.04 11.75 0.37 0.71 0 43.01 0 72.25 Quantity 2 cup(s) 16 fluid ounce(s) 2 item(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) - large (8" to 8-7/8" long) 8 ounce(s) 1 item(s) - Ear 6 3/4 in. to 7 1/2 in. long 9 ounce(s) 24 fluid ounce(s) 1 cup(s) 16 fluid ounce(s) Carb(g) 56.16 0 83.89 11.71 31.06 0 24.96 55.58 0 34.73 0 298.09 Poly Fat(g) 2.62 0 8.81 0.18 0.1 6.11 0.6 0.7 0 14.75 0 33.86 Wt(g) 468 474 186 244 136 226.8 100 255.15 711 137 474 3,411.94 Fat(g) 7.11 0 29.39 4.83 0.45 28.45 1.27 1.96 0 70.49 0 143.94 Trans Fat(g) 0 0 0 0.21 0 0.19 0 0 0 0 0 0.4 Kcal(kcal) 332.28 0 660.3 122 121.04 412.4 107 264.14 0 813.78 0 2,832.95 Sat Fat(g) 1.45 0 5.74 3.07 0.15 8.13 0.2 0.39 0 9.45 0 28.58 Chol(mg) 0 0 0 19.52 0 146.58 0 0 0 0 0 166.1

DA Plus 10 Page: 12

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Omega-6(g) 2.53 0 8.63 0.15 0.06 5.44 0.59 0.67 0 14.43 0 32.51 Water(L) 0.39 0.47 0.05 0.22 0.1 0.11 0.07 0.19 0.71 0 0.47 2.79 Niacin(mg) 1.05 0 11.33 0.22 0.9 10.71 1.6 3.14 0 6.44 0 35.4 Vit C(mg) 0 0 0.19 21.77 Omega-3(g) 0.08 0 0.19 0.02 0.04 0.26 0.02 0.03 0 0.26 0 0.9 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0 0.31 0.09 0.5 0.55 0.06 0.37 0 0.41 0 2.32 Vit D (ug)(g) 0 0 0 3.32 Diet Fiber(g) 7.96 0 5.77 0 3.54 0 2.8 2.48 0 12.33 0 34.87 Thiamin(mg) 0.36 0 0.53 0.1 0.04 0.08 0.21 0.3 0 0.27 0 1.89 Vit B12(g) 0 0 0 1.29 0 0.4 0 0 0 0 0 1.69 Vit A (RAE)(g) 0 0 0 152.65 Sugar(g) 1.26 0 20.37 12.35 16.63 0 3.15 0.53 0 5.48 0 59.77 Ribo(mg) 0.07 0 0.41 0.45 0.1 0.21 0.07 0.03 0 0.27 0 1.62 Fol (DFE)(g) 28.08 0 221.34 12.2 27.2 17.36 46 14.59 0 68.5 0 435.28 Vit A (IU)(IU) 0 0 4.99 998.54

DA Plus 10 Page: 13

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name Oatmeal, Instant, Prepared with Water Water, Bottled Sandwich, Peanut Butter and Jelly Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Chicken, Oven Baked Corn, Yellow, Fresh, Cooked Rice, Brown, Cooked Water, Bottled Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Vit C(mg) 0.49 11.83 2.52 6.2 0 0 0.55 0 21.77 Alpha-T(mg) 0.37 0 4.04 0.07 0.14 0.59 0.09 0 0 0 0 5.3 Potas(mg) 327.6 0 396.18 341.6 486.88 297.61 248 197.38 0 817.89 0 3,113.15 Vit D (ug)(g) 2.93 0 0.39 0 0 0 0 0 3.32 Calcium(mg) 42.12 47.4 187.86 292.8 6.8 20.82 2 29.55 71.1 95.9 47.4 843.75 Zinc(mg) 4.68 0 2.25 1.17 0.2 2.58 0.48 1.47 0 5.21 0 18.04 Vit A (RAE)(g) 134.2 4.08 0 13 0 0 1.37 0 152.65 Iron(mg) 4.21 0 5 0.05 0.35 1.6 0.61 1.31 0 5.07 0 18.21 Sodium(mg) 18.72 9.48 985.8 114.68 1.36 529.12 242 8.38 14.22 16.44 9.48 1,949.68 Vit A (IU)(IU) 463.6 87.04 206.62 215.74 0 0 20.55 0 998.54 Magn(mg) 126.36 9.48 113.46 26.84 36.72 29.53 32 106.16 14.22 308.25 9.48 812.49

DA Plus 10 Page: 14

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Intake Spreadsheet for Nov 03, 2012

Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Quantity 2.5 cup(s) 2.5 cup(s) 16 fluid ounce(s) 1 serving(s) 16 fluid ounce(s) 2 slice(s) 3 item(s) - 3 items are 3 tortillas 9 ounce(s) 2.5 cup(s) 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 1 item(s) - 2 5/8 in. diameter, sphere 1 cup(s) 16 fluid ounce(s) Carb(g) 59.48 29.28 0 12.63 0 30.8 25 0 48.46 36.59 15.39 34.73 0 292.36 Poly Fat(g) 1.04 0.45 0 0.22 0 18.72 Wt(g) 75 610 474 318.31 474 58 50 251.15 360 173 Kcal(kcal) 284.25 305 0 181.37 0 164.72 130 295.98 230.4 160.89

Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled

Snacks Snacks Snacks Protein(g) 5.17 20.13 0 23.85 0 5.45 3 65.15 11.99 4.32 1.23 23.7 0 164.01 Mono Fat(g) 0.76 3.42 0 0 0 48.39

131 137 474 3,585.46 Fat(g) 2.59 12.08 0 2.02 0 2.09 1.5 2.02 1.87 0.22 0.16 70.49 0 95.03 Trans Fat(g) 0 0.52 0 0 0 0.52

61.57 813.78 0 2,627.96 Sat Fat(g) 0.4 7.67 0 1.09 0 0.4 0 0.24 0.35 0.06 0.02 9.45 0 19.68 Chol(mg) 0 48.8 0 2.5 0 184.64

DA Plus 10 Page: 15

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Mono Fat(g) 0.84 0 0.22 0.11 0.01 0.03 43.01 0 48.39 Omega-6(g) 1 0.38 0 0.04 0 0.47 0 0.02 0.62 0.07 0.02 14.43 0 17.06 Water(L) 0 0.54 0.47 0.09 0.47 0.02 0 0.24 0.3 0.13 0.11 0 0.47 2.86 Niacin(mg) 51.72 76.7 Poly Fat(g) 0.51 0 0.78 0.85 0.1 0.03 14.75 0 18.72 Omega-3(g) 0.04 0.05 0 0.18 0 0.04 0 0 0.23 0.02 0.01 0.26 0 0.83 Alcohol(g) 0 0 0 3.04 0 0 0 0 0 0 0 0 0 3.04 Vit B6(mg) 5.17 8.48 Trans Fat(g) 0 0 0 0 0 0 0 0 0.52 Diet Fiber(g) 7.72 0 0 3.26 0 3.71 2 0 14.4 3.81 3.14 12.33 0 50.37 Thiamin(mg) 3.88 0.24 0 0.36 0 0.22 0 0.08 0.44 0.11 0.11 0.27 0 5.71 Vit B12(g) 15.52 24.27 Chol(mg) 0 0 133.34 0 0 0 0 0 184.64 Sugar(g) 15.52 30.87 0 6.56 0 2.45 0 0 0 2.04 12.25 5.48 0 75.17 Ribo(mg) 4.4 1.13 0 1.88 0 0.19 0 0.15 0.31 0.08 0.05 0.27 0 8.47 Fol (DFE)(g) 1748.25 2,216.62

DA Plus 10 Page: 16

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Niacin(mg) 0.56 0 1.05 0 2.18 0 7.43 4.51 2.44 0.37 6.44 0 76.7 Vit C(mg) 38.78 1.22 0 5.76 0 0.12 0 8.97 37.44 16.61 69.69 0.55 0 179.13 Alpha-T(mg) 12.22 0.18 0 1.71 0 0.21 0 2.33 0 0.07 0.24 0 16.96 Vit B6(mg) 0.23 0 0.28 0 0.04 0 1.38 0.35 0.54 0.08 0.41 0 8.48 Vit D (ug)(g) 2.62 7.32 0 2.05 0 0 0 3.28 0 0 0 0 0 15.27 Calcium(mg) 258.75 732 47.4 243.59 47.4 46.4 20 25.48 90 25.95 52.4 95.9 1,732.67 Vit B12(g) 3.23 0 2.41 0 0 0 3.11 0 0 0 0 0 24.27 Vit A (RAE)(g) 374.25 335.5 0 0 0 0 0 0 914.4 1.73 14.41 1.37 0 1,641.66 Iron(mg) 46.55 0.12 0 3.93 0 1.8 0.72 0.95 3.42 1.87 0.13 5.07 64.56 Fol (DFE)(g) 30.5 0 65.91 0 85.84 0 25.48 104.4 48.44 39.3 68.5 0 2,216.62 Vit A (IU)(IU) 1293 1159 0 7661.11 0 4.64 0 88.45 18280.8 17.3 294.75 20.55 0 28,819.6 Magn(mg) 10.5 67.1 9.48 46.9 9.48 24.94 0 87.35 86.4 48.44 13.1 308.25 721.42

DA Plus 10 Page: 17

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average Item Name Water, Bottled Item Name GENERAL MILLS Multi-Grain CHEERIOS Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Water, Bottled Fritata, Egg Whites Water, Bottled Bread, Rye, Toasted MISSION FOODS Tortillas, Corn, White, Institutional 6 inch (FS) Fish Fillets, Baked Vegetables, Mixed, Frozen Potatoes, Baked Orange Nuts, Mixed, with Peanuts, Dry Roasted Water, Bottled Alpha-T(mg) 0 16.96 Potas(mg) 219.75 854 0 453.39 0 106.14 0 1466.84 763.2 925.55 237.11 817.89 0 5,843.87 Calcium(mg) 47.4 1,732.67 Zinc(mg) 38.79 2.93 0 1.63 0 0.73 0 1.46 1.62 0.62 0.09 5.21 0 53.07 Iron(mg) 0 64.56 Sodium(mg) 414 286.7 9.48 694.33 9.48 420.5 5 258.42 169.2 17.3 0 16.44 9.48 2,310.33 Magn(mg) 9.48 721.42

DA Plus 10 Page: 18

Nov 04, 2012 James Bangar, idrum4u2@hotmail.com Profile: John Verdon, 3 Day Average

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total: kCal Consumed 3049 2832 2628 8509 kCal Burned 1580 1580 1580 4740 Net kCal 1469 1252 1048 3769

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2783 2836 1580 1256

DA Plus 10 Page: 19

The super food which I am choosing is pinto beans. I am planning to research the Northarvest Bean Growers Association. Here is the link to their website http://www.northarvestbean.org/html/news.cfm?ID=956 Another growers association I found is the North Dakota Crop Improvement & Seed Association here is their link http://www.ndcropimprovement.org/

BEAN SALAD

Prep: 20 Minutes | Cook: 0 Minutes | Total: 1 hour 20 Minutes

1 medium red bell pepper, chopped 1/3 medium onion, chopped 1 (6 ounce) jar marinated artichoke hearts, drained and chopped 1 (12 ounce) can kidney beans, drained and rinsed 1 (12 ounce) can pinto beans, drained and rinsed 1 (12 ounce) can garbanzo beans, drained and rinsed 2 ounces crumbled feta cheese

Dressing 1/4 cup olive oil 1/8 cup white vinegar or white wine vinegar 1/8 cup balsamic vinegar 1 teaspoon salt 1 teaspoon sugar

1. In a large bowl, toss red bell pepper, onion, and artichokes together with kidney, pinto, and garbanzo beans. Set aside. 2. In a separate bowl, whisk salt and sugar with white and balsamic vinegars until completely dissolved. Slowly whisk in olive oil. Adjust seasoning as desired. 3. Pour dressing over bean mixture, and toss to coat. Cover and refrigerate at least one hour before serving. Serve chilled

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

eat whole grain wheat bread with sandwiches

eat baked fish weekly

eat walnuts, almonds, or any type of nut at least three times a week

drink water or gatorade while excersising

excersise for no less than 45 min at a time

do not eat simple carbs, only complex

eat baked chicken weekly

use canola or vegetable oil when cooking

drink water with every meal

excersise for no less than three times per week

eat cheerios for breakfeast for whole grain oat intake

eat red meat every two weeks

eat any type of seafood at least twice a week

drink 64oz of water daily

make a schedule in advance for time through out the week to excersise

eat brown rice every other day

drink milk at least every other day

limit the amount of saturated fat to 3g or less daily

do not drink soda at all

purchase equipment or gym membership

eat a source of carbs with every meal

eat pinto beans at least three times a week

only eat food with trans fat limit drinking of juices to at the most once a month one glass every other day

find a friend to excersise with as often as possible to stay motivated

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A
3.7 2783

GOOD SOURCE EXCELLENT 20% 10-19% (COLUMN=20% (COLUMN=10%) ) B=A*.1 C=A*.2

0.37 278.3 4.79 30.33 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 0.16 0.13 0.24 40 9 1.5 90 1.5 100 0.8 40 470 1.1 SKIP 3.4 0.32 0.24 0.26 0.32 0.26 0.48 80 18 3 180 3 200 1.6 80 940 2.2 0.74 556.6 9.58 60.66 7.6

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

MACRONUTRIENTS
g g
g g g

47.9 303.3
38 60 27

g
g

17
1.6

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.2 1.3 1.6 1.3 2.4 400 90 15

900 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 8 400 4700 11 1500

Potassium Zinc Sodium

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120% 51

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2783 47.9 303.3 76 60 27 17 1.6

na na na na na na na na na

1.9
2437 188.7 270.84 38 64.46 22.58 8.85 0.74

Kcals g g
g

88 394 89 56 107 84 52 46

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS
na na 35 100 na 1000 2000 50 3000 1000 2500 45 350 na 40

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg

1.2 1.3 1.6 1.3 2.4 400 90 15 900 15

1.76 3.92 33.17 3.37 7.06 1031 149 7.01 8343 5 1023 21.54 424.4 4560.2 16.59

147 302 207 259 294 258 166 47 278 33 102 269 106 97 151

Vitamin E Calcium Iron

Magnesium

MINERALS

1000 8 400 4700 11

Potassium Zinc

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Sodium

mg

1500

2300

3146

210

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) B
Deficient <70% Excess >120%

WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.91 2836 148 319 49.68 116 24.69 22.52 0.93 79 102 308 105 131 193 91 132 58

WB1 vs WB4 Intake vs. Goal (%) F=(B-D)

Overcame deficiency Overcame excess

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake E=(A-C)

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2783 47.9 303.3 76 60 27 17 1.6

na na na na na na na na na

1.9 2437 188.7 270.84 38 64.46 22.58 8.85 0.74

51 88 394 89 56 107 84 52 46

-1.01 -399 40.7 -48.16 -11.68 -51.54 -2.11 -13.67 -0.19 -2.4 -1.25 -26.87 -2.92 -7.91 -584 52 -2.54 7524.34 -8.17

-28 -14 86 -16 -75 -86 -7 -80 -12

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg 1.2 1.3 1.6 1.3 2.4 400 90 15 900 15 na na 35 100 na 1000 2000 50 3000 1000 1.76 3.92 33.17 3.37 7.06 1031 149 7.01 8343 5 147 302 207 259 294 258 166 47 278 33 4.16 5.17 60.04 6.29 14.97 1615 97 9.55 818.66 13.17 347 398 375 484 624 404 107 64 91 88 -200 -96 -168 -225 -330 -146 59 -17 187 -55

Vitamin E

MINERALS

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) WB4 3-day Intake vs. Goal (%) WB1 vs WB4 Intake vs. Goal (%)

Intake Calcium NUTRIENT Iron

Magnesium

Intake 1339 46 804 4931.5 40 1929.6

Intake
-316 -24.46 -379.6 -371.3 -23.41 1216.4

mg #REF! Unit RDA/AI mg #REF! mg mg mg mg #REF! #REF! #REF!

2500
UL 45

1023 21.54 424.4 4560.2 16.59 3146

102 269 106 97 151 210

134 575 201 105 363 129

-32 -306 -95 -8 -212 81

350 na 40 2300

Potassium Zinc Sodium

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

SUPER FOODS MEAL PLAN USAGE

1 2 3 peanut butter and jelly sandwiches 4 5 6 7 8 9 10 mixed vegetables baked fish fillets

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

corn

brown rice

salad

banana

lasagna

water

pinto beans

2 cups

2 cups

2 each

2 cups

1 medium

16 oz

16 ox

2 cups

2 cups

10 ox

DAY 1
0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 2.5 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0 0.0 0.0 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 1.0 1.0 1.0 0.0 1.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.0 0.0 0.0 0.0 0.0 0.0

DAY 2
0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

1.0 0.0 1.0 1.0 0.0 1.0 0.0

0.0 0.0 0.0 0.0 1.3 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.9 0.0 0.0 0.0

DAY 3
0.0 0.0 0.0 0.0 0.0

Total Used

1.0

2.0

1.0

2.5

2.0

0.6

9.5

1.3

0.8

1.8

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

SUPER FOODS MEAL PLAN USAGE

1 2 3 peanut butter and jelly sandwiches 4 5 6 7 8 9 10 mixed vegetables baked fish fillets

List Super Food

corn

brown rice

salad

banana

lasagna

water

pinto beans

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at 2 cups 2 each 2 cups 1 medium 16 oz 16 ox 2 cups 2 cups 10 ox Portion Size 2 cups least once.

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10 peanut butter and brown rice jelly sandwiche s 2 sandwiche s

List Super Food

corn

salad

banana

lasagna

water

mixed vegetables

pinto beans

baked fish fillets

Portion Size
QUANTITY

2 cups

2 cups

2 cups

1 medium

16 oz

16 ox

2 cups

2 cups

10 ox

NUTRIENT

Unit L

Good
0.37

Excellen t
0.74

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

0.24 314.88

0.14 218.4 4.52 45.84 3.51 1.62 0.32 0.55 0.03 0.2 0.02 2.59 0.29 0 7.8 0 0

0.02 330.15 10.3 41.94 2.88 14.69 2.87 4.32 0.09 0.27 0.21 5.67 0.16 0 110.67 0.09 0

0.07 11.68 0.61 2.47 0.95 0.12 0.02 0.05 0.02 0.03 0.02 0.26 0.05 0 27.01 5.26 0

0.09 105.02 1.29 26.95 3.07 0.39 0.13 0.05 0.03 0.04 0.09 0.78 0.43 0 23.6 10.27 0

0.15 275.4 16.84 21.22 2.42 13.98 7.22 0.58 0.17 0.19 0.27 2.93 0.02 1.08 87.01 9.21 0.22

0.47 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0.09 73.73 3.84 15.51 4.61 0.6 0.11 0.2 0.07 0.14 0.1 1.44 0.11 0 33.41 11.98 0

0.22 489.06 30.81 89.67 30.78 2.22 0.47 0.34 0.47 0.66 0.21 1.09 0.78 0 588.24 2.74 0

0 164.43 36.2 0 0 1.12 0.13 0 0 0.04 0.08 4.13 0.77 1.73 14.15 4.98 1.82

Skip g g
g 4.79 30.33 3.8 9.58 60.66 7.6

MACRONUTRIENTS

11.18 68.81 7.87

Skip Skip g
g 1.7 0.16 3.4 0.32

4.92 0.65
1.92 0.06

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D

VITAMINS mg mg mg mg mcg mcg mg mcg

0.12 0.13 0.16 0.13 0.24 40 9 1.5 0.24 0.26 0.32 0.26 0.48 80 18 3 0.31 0.19 5.52 0.46 0 75.44 18.04 0

SUPER FOODS NUTRITION PROFILE

1 2 3 4 5 6 7 8 9 10

Vitamin A Calcium Iron

Magnesium

(RAE)

mcg mg mg mg mg mg mg

90 100 0.8 40 470 1.1 Skip

180 200 1.6 80 940 2.2

42.64 9.84 1.48 85.28 715.04 2.03 3.28

0 19.5 1.03 85.8 154.05 1.21 1.95

2.5 93.93 2.5 56.73 198.09 1.13 492.9

1833.5 13.87 0.23 7.3 148.92 0.12 13.87

75.52 5.9 0.31 31.86 422.44 0.18 1.18

0 215.89 2.12 37.82 418.5 2.75 473.28

0 47.4 0 9.48 0 0 9.48

292.61 28.8 1.09 27.65 244.22 0.52 54.14

0 157.32 7.15 171 1491.1 3.35 3.42

0 14.15 0.53 48.53 814.91 0.81 143.57

MINERALS

Potassium Zinc Sodium

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