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Nayeli Sierra
HSCI 2302 Fundamentals of Nutrition
Second semester
4/29/16
Professor Ximena Burgos-Monzon
Day 1
Time
7:30am
Amount
1 cup
2:00pm
8 oz.
(Lunch)
Tilapia baked
Medium
1 cup
(Breakfast)
4:00pm
1 oz.
(Snack)
6:00pm
Chicken breast
Medium
(Dinner)
1 cup
8 oz.
Day 2
Time
7:30am
Amount
Strawberry raw
1 cup
1.6 oz.
(Breakfast)
10:00am
(Snack)
2:30pm
1 cup
(Lunch)
Salmon baked
Medium
8 oz.
6:30pm
(Dinner)
Medium
8 oz.
Nutrients
Target
Average Eaten
Status
Total Calories
2200 Calories
1179 Calories
Under
Protein (g)***
46 g
99 g
OK
Protein (% Calories)***
10 - 35% Calories
34% Calories
OK
Carbohydrate (g)***
130 g
116 g
Under
Carbohydrate (% Calories)***
45 - 65% Calories
39% Calories
Under
Dietary Fiber
25 g
6g
Under
Total Sugars
No Daily Target or
Limit
35 g
No Daily Target or
Limit
Added Sugars
< 55 g
11 g
OK
Total Fat
20 - 35% Calories
27% Calories
OK
Saturated Fat
7% Calories
OK
Polyunsaturated Fat
No Daily Target or
Limit
7% Calories
No Daily Target or
Limit
Monounsaturated Fat
No Daily Target or
Limit
10% Calories
No Daily Target or
Limit
12 g
6g
Under
5 - 10% Calories
5% Calories
OK
0.5% Calories
Under
1.1 g
0.7 g
Under
Omega 3 - EPA
No Daily Target or
Limit
718 mg
No Daily Target or
Limit
Omega 3 - DHA
No Daily Target or
Limit
1084 mg
No Daily Target or
Limit
Cholesterol
< 300 mg
223 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
416 mg
Under
Potassium
4700 mg
1965 mg
Under
Sodium**
< 2300 mg
1550 mg
OK
Copper
900 g
817 g
Under
Iron
18 mg
8 mg
Under
Magnesium
310 mg
213 mg
Under
Phosphorus
700 mg
1180 mg
OK
Selenium
55 g
224 g
OK
Zinc
8 mg
6 mg
Under
Vitamins
Target
Average Eaten
Status
Vitamin A
700 g RAE
78 g RAE
Under
Vitamin B6
1.3 mg
1.4 mg
OK
Vitamin B12
2.4 g
5.8 g
OK
Vitamin C
75 mg
50 mg
Under
Vitamin D
15 g
15 g
OK
Vitamin E
15 mg AT
3 mg AT
Under
Vitamin K
90 g
17 g
Under
Folate
400 g DFE
290 g DFE
Under
Thiamin
1.1 mg
1.0 mg
Under
Riboflavin
1.1 mg
0.8 mg
Under
Niacin
14 mg
32 mg
OK
Choline
425 mg
335 mg
Under
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate
recommendations:
You may see different messages in the status column for these 2 different recommendations.
Food Groups
Target
Average Eaten
Status
Grains
7 ounce(s)
3 ounce(s)
Under
Whole Grains
3 ounce(s)
0 ounce(s)
Under
Refined Grains
3 ounce(s)
3 ounce(s)
OK
3 cup(s)
cup(s)
Under
Dark Green
2 cup(s)/week
0 cup(s)
Under
6 cup(s)/week
0 cup(s)
Under
2 cup(s)/week
0 cup(s)
Under
Starchy
6 cup(s)/week
cup(s)
Under
Other
5 cup(s)/week
0 cup(s)
Under
2 cup(s)
cup(s)
Under
Whole Fruit
No Specific Target
cup(s)
No Specific
Target
Fruit Juice
No Specific Target
0 cup(s)
No Specific
Target
3 cup(s)
cup(s)
Under
No Specific Target
cup(s)
No Specific
Target
Cheese
No Specific Target
0 cup(s)
No Specific
Target
6 ounce(s)
10 ounce(s)
Over
Seafood
9 ounce(s)/week
12 ounce(s)
Over
No Specific Target
4 ounce(s)
No Specific
Target
No Specific Target
ounce(s)
No Specific
Target
Oils
6 teaspoon
3 teaspoon
Under
Limits
Limit
Average Eaten
Status
Vegetables
Fruits
Dairy
Protein Foods
Total Calories
2200 Calories
1179 Calories
Under
Added Sugars
46 Calories
OK
Saturated Fat
88 Calories
OK
Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the
Nuts, Seeds & Soy subgroup.
Plan for improvement: Some ways I will improve is by drinking more water. I need to stop
drinking instant powered ice teas. I need to start incorporating more vegetables in my lunch and
dinner. Maybe all start eating salads as a side dish. Also I need to eat more whole grains. I should
eat more breads and pastas during lunch and dinner.