WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE

PROTEIN

LIPIDS

FLUIDS

ACTIVITY

Count my carbs!

Eat Protein at every meal

Incorporate oils into my

diet

Always have water in my

car

Walk to the post office

choose good carbs that

support my needs

drink protein shakes

Drink milk

Carry a water bottle

around with me

Bike to school/work

Make sure I use the

carbohydrates I eat

Learn how to make

complete protein snaks

Eat nuts

set an alarm

Increase my weekly
running miles from 10
miles a week to 14 miles a
week

Eat chicken with the skin

keep track of how much

water I drink

Encourage others to be
active with me by heling
them

Try my best not to over do When I crave something

it with carbs
sweet eat protein instead

stay away from white

bread

Make sure I choose

proteins that are lean

Keep lipid consumption in

moderation and only
ingest what I need

set a goal for how much

water I want to drink a
day

Do excersizes in my house
between hours of study
time to help get the blood
flowing and my brain
woring

DRI QUANTIFIED
DRI GOALS
NUTRIENT

Water
Kcals

Unit

RDA/AI
A

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

2.7

0.27

0.54

Kcal

2235

223.5

447

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated
EFA: n-6
EFA: n-3

61.33

6.133

12.266

24.7

2.47

4.94

25

2.5

48

SKIP

22

SKIP

12

1.2

2.4

1.1

0.11

0.22

0.11

0.22

0.11

0.22

1.4

2.8

0.13

0.26

0.24

0.48

40

80

7.5

15

1.5

mg
mg
mg
mg
mcg
mcg
mg
mcg

VITAMINS
1.1
1.1
14
1.3
2.4
400
75
15

(RAE)

mcg

700

70

140

Vitamin E

mcg

15

1.5

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

MINERALS
Calcium

mg

1000

100

200

Iron

mg

18

1.8

3.6

Magnesium

mg

310

31

62

Potassium

mg

4700

470

940

Zinc
Sodium

mg

0.8

1.6

mg

1500

SKIP

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS

NUTRIENT

Water
Kcals

UNIT

WB1 3-day Analysis

Intake vs.
Goal (%)

RDA/AI

UL

Intake

2.7

3.34

124%

Kcals

2235

1666.92

75%

Deficient
<80%
Excess
>120%

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

61.33

114.04

186

247

187.09

75%

25

32.98

132%

48

58

82%

Saturated

22

11.4

52%

EFA: n-6
EFA: n-3

12

8.88

74%

1.1

1.03

94%

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

1.32

120%

1.1

2.26

206%

14

35

20.34

145%

1.3

100

2.13

164%

2.4

4.89

204%

400

1000

642.16

161%

75

2000

285.93

381%

15

50

6.55

44%

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

VITAMINS

(RAE)

mcg

700

3000

1845.28

264%

Vitamin E

mcg

15

1000

13.09

87%

Calcium

mg

1000

3600

1307.66

131%

Iron

mg

18

45

16.95

94%

Magnesium

mg

310

350

402.83

133%

Potassium

mg

4700

3951.31

84%

Zinc

mg

40

8.91

111%

MINERALS

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS

NUTRIENT

Sodium

UNIT

mg

WB1 3-day Analysis

RDA/AI

UL

Intake

1500

2300

962.16

Intake vs.
Goal (%)
Deficient
<80%
Excess
>120%

64%

PERFECT PLAN ANALYSIS

DRI GOALS

NUTRIENT

Water
Kcals

Unit

WB1 3-day Analysis

Intake
A
RDA/AI

UL

Intake vs.
Goal (%)
B

WB4 3-day

Intake
C

Intake vs.
Goal (%)
D

WB1 vs WB4

Intake
E=(A-C)

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

Deficient
<70%

Forgivable
deficient

Overcame
deficiency

Excess
>120%

Forgivable
excessive

Overcame
excess

2.7

3.34

124%

2.52

93%

0.82

0.31

Kcals

2235

1666.92

75%

2366.3

106%

-699.38

-0.31

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

61.33

114.04

186%

136.76

223%

-22.72

-0.37

247

187.09

75%

265.27

108%

-78.18

-0.33

25

32.98

132%

55.7

223%

-22.72

-0.91

48

58.9

82%

104

80%

-45.1

0.02

Saturated

22

11.4

52%

22.12

101%

-10.72

-0.49

EFA: n-6
EFA: n-3

12

8.88

74%

36

300%

-27.12

-2.26

1.1

1.03

94%

1.78

162%

-0.75

-0.68

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

1.32

120%

1.72

157%

-0.4

-0.37

1.1

2.26

206%

2.97

270%

-0.71

-0.64

14

35

20.34

145%

26.07

186%

-5.73

-0.41

1.3

100

2.13

164%

3.27

251%

-1.14

-0.87

2.4

4.89

204%

8.79

366%

-3.9

-1.62

400

1000

642.16

161%

990.79

248%

-348.63

-0.87

75

2000

285.93

381%

97.51

130%

188.42

2.51

15

50

6.55

44%

26.61

177%

-20.06

-1.33

(RAE)

mcg

700

3000

1845.28

264%

3085.55

441%

-1240.27

-1.77

Vitamin E

mcg

15

1000

13.09

87%

26.69

178%

-13.6

-0.91

MINERALS

PERFECT PLAN ANALYSIS

DRI GOALS

Calcium
NUTRIENT
Iron

mg
1000
Unit
RDA/AI
mg
18

WB1 3-day Analysis

WB4 3-day

WB1 vs WB4

Intake

Intake vs.
Goal (%)

Intake

Intake vs.
Goal (%)

Intake

Intake vs.
Goal (%)

3600

1307.66

131%

1916.76

192%

-609.1

-0.61

UL
45

16.95

94%

24.56

136%

-7.61

-0.42

Magnesium

mg

310

350

402.83

133%

648.98

209%

-246.15

-0.76

Potassium

mg

4700

3951.31

84%

5413.01

115%

-1461.7

-0.31

Zinc
Sodium

mg
mg

8
1500

40
2300

8.91
962.16

111%
64%

15.91
1365.83

199%
91%

-7
-403.67

-0.88
-0.27

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

SUPER FOODS MEAL PLAN USAGE

List Super Food

Portion Size

10

Pinnapple &
Yogurt

Lettuce

Apricot

Pomegranat
e

Hardboiled
Egg

Dates

Persimmon

Kale

Banana and
Almondbutt
er

Tomato

11.46oz

2 cups

2.4oz

9.95 oz

.25 cups

1 item

.5 cup

1 Item

1 cup

DAY 1
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0
1.0
1.0

1.0

1.0
1.0

DAY 2
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0

1.0
1.0

1.0

1.0

1.0

2.0

DAY 3
Breakfast
Lunch
Dinner
Snack 1
Snack 2

Total Used

1.0

1.0

1.0

1.0

1.0

5.0

1.0

1.0

4.0

1.0

1.0

2.0

1.0

1.0

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

List Super Food

10

Pinnapple &
Yogurt

Lettuce

Apricot

Pomegranat
e

Hardboiled
Egg

Dates

Persimmon

Kale

Banana and
Almondbutt
er

Tomato

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at
2 cups
2.4oz
9.95 oz
1
.25 cups
1 item
.5 cup
1 Item
1 cup
Portion Size 11.46oz
least once.

SUPER FOODS NUTRITION PROFILE

1

List Super Food

Portion Size

Pinnapple
& Yogurt

Lettuce

Apricot

11.46oz

2 cups

2.47oz

Pomegran Hardboile
ate
d Egg

9.95 oz

10

Dates

Persimmo
n

Kale

Banana
and
Almondbu
tter

Tomato

.25 cups

1 item

.5 cup

1 Item

1 cup

QUANTITY

NUTRIENT

Unit

Good

Excellen
t

0.27

0.54

Water
Kcals

PROTEIN
CHO
Fiber
LIPIDS

6.133

22.84

1.16

0.98

2.47

31.34

3.09

2.5

2.17

0.09

0.13

Skip

0.22

0.04

0.01

0.02

0.06

0.09

0.14

4.71

6.29

1.09

0.2

1.24

4.64

1.31

7.78

52.73

0.56

33.39

8.38

3.66

29.96

5.8

1.97

1.4

11.28

3.56

1.3

4.72

0.3

MACRONUTRIENTS

Skip

Saturated

EFA: n-6
EFA: n-3

0.06

Skip
g

1.2

2.4

0.04

0.04

0.05

0.22

0.59

0.01

0.05

2.23

0.12

0.11

0.22

0.03

0.11

0.02

0.07

0.03

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

(RAE)

mg
mg
mg
mg
mcg
mcg
mg
mcg

0.11

0.22

0.12

0.07

0.02

0.19

0.03

0.02

0.03

0.04

0.06

0.11

0.22

0.05

0.06

0.03

0.15

0.26

0.03

0.05

0.24

0.03

1.4

2.8

0.77

0.29

0.42

0.83

0.03

0.57

0.32

1.29

0.89

0.13

0.26

0.17

0.07

0.04

0.21

0.06

0.07

0.09

0.45

0.12

0.24

0.48

0.56

40

80

27.9

127.84

6.3

107.16

22

8.45

8.45

32.08

22.35

7.5

15

76.49

3.76

28.76

0.18

16.5

26.65

10.27

20.41

1.5

1.1

mcg

70

140

64.49

409.84

67.2

74.5

442.65

3.54

62.58

SUPER FOODS NUTRITION PROFILE

1

10

MINERALS
Calcium

mg

100

200

420.15

31.02

9.1

28.2

25

17.35

6.75

46.8

61.42

14.9

Iron

mg

1.8

3.6

1.53

0.91

0.27

0.85

0.6

0.45

0.62

0.58

0.87

0.4

Magnesium

mg

31

62

18.6

13.16

33.84

19.14

11.7

76.5

16.39

Potassium

mg

470

940

168.95

232.18

181.3

665.52

63

291.92

77.5

148.2

542.12

353.13

Zinc
Sodium

mg
mg

0.8

1.6

0.19
121.55

0.22
7.52

0.14
0.7

0.99
0

0.52
62

0.13
0.89

0
0.25

0.16
14.95

0.7
2.3

0.25
0

Skip

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