LoganC WBFinal

Wellness book
Wellness book
Table of contents Quality Levels My Nutrition Profile Perfect Plan Analysis Super Foods Farm to Table My Plate Water Fiber My Wellness Life Appendix A Appendix B Bibliography Resources pg.3-4 pg.5-11 pg.12-14 pg.15-17 pg.18-19 pg.20-21 pg.22-24 pg.25-27 pg.28-30 pg.31-51 pg.52-78 pg.77 pg.78
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Quality Levels
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 306.9 5.08 33.7 2.5 SKIP SKIP 1.2 0.11 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6 SKIP
EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.54 613.8 10.16 67.4 5
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
2.7 3069
MACRONUTRIENTS
g g
g g g
50.8 337
25 66 30
g
g
12
1.1
mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg
VITAMINS 1.1 0.11 1.1 0.11 14 1.4 1.3 0.13 2.4 0.24 400 40 75 7.5 15 1.5
700 15 1000 18 310 4700 8 15
70 1.5 100 1.8 31 470 0.8
Vitamin E Calcium Iron

Magnesium
MINERALS
Potassium Zinc Sodium
Wellness book
Wellness book
MY NUTRITION PROFILE
I believe the main function of nutrient is providing the proper element for the body .Eating the right foods is just as importation to eating, for instead if a person continue to consume process foods and high sugary, and high sodium diet, the body will slowing deteriorate. These people are subject to disease such as diabetic, cardio vascular disease; hypertension, stroke and cancer just to name a few. The food sources I was deficiencies in were vitamin E and fiber and water. I began to add more olive oil to my diet by using it to cook with, I also started to eat more oatmeal and fruits for fiber and I take a water bottle every time I have to drive somewhere, which helps me consume more water.
DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS
NUTRIENT UNIT
RDA/AI
UL
Intake
WB1 3-day Analysis Intake vs. Goal (%)

Deficient <80% Excess >120% 64% 80%
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
2.7 3069 50.8 337 50 66 30 12 1.1
1.72
2462 95 324 19 90 25 14 1.5
Kcals g g
g
MACRONUTRIENTS
187% 96% 38% 136% 83% 117% 136%
g g g
g
EFA: n-6 EFA: n-3

(RAE)
VITAMINS mg mg mg mg mcg mcg mg mcg

mcg 1.1 1.1 14 1.3 2.4 400 75 15 700 2 1.7 25 1.4 4.4 610 513 11 523 182% 155% 179% 108% 183% 153% 684% 73% 75%
Wellness book
Magnesium
mcg mg mg mg mg mg mg
15
5 884 14 255 3348 7 3837
33% 88% 78% 82% 71% 88% 25580%
MINERALS
1000 18 310 4700 8 15
MY NUTRITION PROFILE
DRI Goals Nutrient DRI
Energy
Kilocalories Protein 3069 kcal 50.8 g Daily requirement based on grams per kilogram of body weight Carbohydrate Fat, Total 337.0 - 487.0 g 66.0 - 116.0 g No recommendation
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 30 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 12 g 1.1 g
Carbohydrates
Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Nutrient DRI
Wellness book
Dietary Fiber, Total Sugar, Total 25 g * No recommendation
Other
Water Alcohol 2.7 L * No recommendation
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C
1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg
Vitamin D (ug)
15 g
DRI Adequate Intake
Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol
700 g 2333 IU 15 mg
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Wellness book
Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein 3069 kcal 50.8 g 2,625.55 kcal 170.92 g 86% 336%
Carbohydrate Fat, Total 305.18 g 90.25 g
337.0 - 487.0 g 66.0 - 116.0 g
Fat
Saturated Fat < 30 g 15.11 g 50%
Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol
* * * < 300 mg
30.26 g 32.41 g 0.03 g 282.15 mg
94%

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 28.63 g 2.29 g 239% 208%
Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 34.76 g 141.95 g 139%
Other
Water Alcohol 2.7 L * 2.54 L 0g 94%
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Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.59 mg 1.87 mg 33.72 mg 2.69 mg 5.09 g 514.7 g 358.51 mg 11.36 g 1,463.56 g 32,243.11 IU 16.46 mg 76% 209% 1,382% 110% 145% 170% 241% 207% 212% 129% 478%
Minerals
Calcium Iron Magnesium
1000 mg 18 mg 310 mg
1,514.16 mg 22.69 mg 588.94 mg
151% 126% 190%
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May 06, 2013 Carrera Logan, carreralogan@yahoo.com
Profile: Carrera Logan, 3 Day Average

Nutrient Potassium 8 mg mg 11.45 mg 2,542.94 mg DRI 4700 mg Intake 4,703.48 mg 143% Sodium 170% 0% 25% 50% 75% 100% 100% Zinc 1500
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PERFECT PLAN ANALYSIS
CHO Fiber LIPIDS

Saturated
g
g
337 50 66 30 12 1.1
0 0 0 0 0 0
324 19 90 25 14 1.5
96% 38% 136% 83% 117% 136%
305 35 90 15 29 2.3
91% 70% 136% 50% 242% 209%
19 -16 0 10 -15 -0.8 0.4 -0.2 -9 -27.6 -0.6 95 155 0 -940 -11 -630 -9 -334 -1355 -4 1295
-6% 32% 0% -33% 125% 73%
g g g
g
EFA: n-6 EFA: n-3

(RAE)

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 15 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 1.7 25 1.4 4.4 610 513 11 523 5 884 14 255 3348 7 3837 182% 155% 179% 108% 183% 153% 684% 73% 75% 33% 88% 78% 82% 71% 88% 25580% 1.6 1.9 34 29 5 515 358 11 1463 16 1514 23 589 4703 11 2542 145% 173% 243% 2231% 208% 129% 477% 73% 209% 107% 151% 128% 190% 100% 138% 16947% -36% 18% 64% 2123% 25% -24% -207% 0% 134% 73% 63% 50% 108% 29% 50% -8633%

Magnesium
MINERALS
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PERFECT PLAN ANALYSIS
After reviewing my first 3 day food dairy it shows that my sodium intake is a great deal over the recommend amount. For instead my sodium, level should be around 1500 mg a day, but Im actually double that in one day. There are some need be changing in my diet. I often use different seasoning when cooking like season salt, garlic salt and both of these can lead to high blood pressure which will cause more serious health problem later on in life. Therefore, I believe me slowly but surely start to change my eating habit this change will be a lasting effect and a great one at that. One of my deficiencies intakes was fiber. And as I have learned throughout this class fiber and my intestinal track is the main way for my body to defend itself against elements that fight again a good immune system. For example, 70-80 percent of the body immune system is in the gut and fiber help clean out the toxins keep one from over eating. To help increase my fiber I started to make an effort to eat a bowl of oatmeal in the morning and started to choose my fruits and veggies instead of chips and other high in sodium snacks. I realize over time your body start to desire the right kinds of fruit and your feel more energize after the diet change. A reality TV program start was diagnosed with stage 4 colon cancer. His name is Chad from a VH1 show, but he stated that his faith in God along with the chemo and diet change a lot of the problem area is shrinking. I think seeing Chad share his story was very touching, because Chad is a pretty young guy in his early 40s. Its never too early or too late to make better decision in ones life and Chad proof that to me.
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Super Foods
List Super Food Oatmeal Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast 1.0 1 eac 1.0
LowFat Yogurt carrots 1 eac 1.0 1 eac 1.0
walnut
salmon
tilapia
brown rice
Asparagus
mangos
al
1 eac
1eac DAY 1
1 eac
1 eac
1 eac
1 eac 1.0
1.0 1.0 1.0 1.0 DAY 2 1.0 1.0

1.0 1.0 1.0
1.0 1.0
1.0 1.0 1.0 1.0
1.0
Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

1.0 1.0
1.0 1.0
1.0 1.0
1.0 1.0
DAY 3
1.0 1.0 1.0 1.0 1.0 1.0 1.0
Total Used
3.0
3.0
6.0
4.0
3.0
3.0
5.0
5.0
4.0
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Super Foods
WB1 3-day Analysis Intake vs. Goal (%) B
Deficient <70% Excess >120%
DRI GOALS
WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.54 2625 171 305 35 90 15 29 2.3 94% 86% 337% 91% 70% 136% 50% 242% 209%
WB1 vs WB4 Intake vs. Goal (%) F=(D-B)

Overcame deficiency Overcame excess
Intake NUTRIENT Unit RDA/AI A

UL
Intake C
Intake E=(AC)
Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated
2.7 3069 50.8 337 50 66 30 12 1.1
0 0 0 0 0 0 0 0 0
1.72 2462 95 324 19 90 25 14 1.5
64% 80% 187% 96% 38% 136% 83% 117% 136%
-0.82 -163 -76 19 -16 0 10 -15 -0.8 0.4 -0.2 -9 -27.6 -0.6 95 155 0 -940 -11 -630 -9 -334 -1355 -4 1295
30% 5% 150% -6% 32% 0% -33% 125% 73%
Kcals g g
g
MACRONUTRIENTS
g g g
g
EFA: n-6 EFA: n-3

(RAE)

mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 1000 18 310 4700 8 15 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2 1.7 25 1.4 4.4 610 513 11 523 5 884 14 255 3348 7 3837 182% 155% 179% 108% 183% 153% 684% 73% 75% 33% 88% 78% 82% 71% 88% 25580% 1.6 1.9 34 29 5 515 358 11 1463 16 1514 23 589 4703 11 2542 145% 173% 243% 2231% 208% 129% 477% 73% 209% 107% 151% 128% 190% 100% 138% 16947% -36% 18% 64% 2123% 25% -24% -207% 0% 134% 73% 63% 50% 108% 29% 50% -8633%

Magnesium
MINERALS
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FARM TO TABLE
There are many great super foods a person can choose from that maybe loaded with lots of vitamin and minerals, which is good for the human body. However, I chose to pick a super food with lots of character. The super food I chose was a vital tool in helping many families and soldier survive during time of war and famine. The sweet potatoes is grown during the warmer to hot temperature of the season, although the soil of the ground is prepare before that time, it is important for the farmers to make sure the ground is not to wet or to dry because when the sweet potato root and vines are growing if it does not have the balance soils texture that means a failed harvest to the growers. Sweet potatoes are known for being a tropical vegetable, that helps explain why North Carolina is the number one growing area for this vegetable, because of the high humility and heat the conditions cause the sweet potatoes to grow in high quality. Frost is an enemy to North Carolina farmer when cultivating crops is involved but there are other virus and disease that attack the roots of sweet potato which is the livelihood for these plants. Nematode is a parasite that feeds off of fungi and bacteria. Nematode are found in the soil, but it will attack the sweet potatoes if bacteria and fungi disease set in the plant like feathery mottle and cork for example, a very common disease but will destroy a farmer crop if spread through his or her land. Nematodes is only a result from some of these diseases that will ruin farmer crops if they do not correct the problem by isolations of the infected areas for instead foot rot, scurf, souring can occur, but all have a common affected the vegetable begins to rot and spread to others. Sweet potatoes have to go through a curing process, during this time the vegetable is actually store a very high room for about seven days total with temperature reaching the high ninety degree. If storage process is done correctly a grower can store 12 months worth of sweet potatoes without the vegetable rotting, but high temperature is the key to the curing without such a lot of money will be lost for the farmer. The great thing about sweet potatoes 70 percent of the product goes straight to the market and only 30 percent is used for can goods and etc. Sweet potatoes fries are becoming more popular. Now when a consumer visits restaurants they will have options for sweet potatoes fries with more vitamin then the regular white potatoes. Sweet potatoes are good for people with diabetic because it low in calories and it takes a longer time for the sugar to break down and it does not spike one blood sugar level.
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MY PLATE
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MY PLATE
Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0
tips tips tips tips tips
Actual 4.4 oz. eq. 2 cup eq. 3.4 cup eq. 2.4 cup eq. 14 oz. eq. 420.3
% Goal 44.5% 49.8% 136.3% 80.1% 199.6% 64.9%
I think both site are very helpful. However, I like my plate because its more visual friendly. And I believe it makes it easier for everyday people to understand what they need to add to their diet. For instead, If a person is low in vitamins or minerals, water, the chart would either show fruits, grains, protein or vegetable. I believe with this being so simple a person is more likely to correct much needed dieting. Although, the DRI go into more detail for food diet, I think it would be more helpful for people who are more advance in the health journey, but I think it could confuse a beginner. For example, the DRI that would show a percent for vitamin A or fiber with could be high or low, but depending on the background some people would not understand.
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WATER
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WATER
Water covers majority of the earth, it is the key element for life. Rather on land or in the ocean or flowing rivers, everybody and everything needs it. Herds of zebras, lions travel a far to find it. Even the bird of the air flys down to get a drink every now and then. However, the human being is still choosing sugary drink over a fresh glass of H20. This question might seem silly after stating the above information on how depend all species is on water, but why do we need water? First of all the human body is about 70 percent water, our blood system and liquid for or joints to decrease rubbing of bone to bone comes from water intake. Water intake affects the temperature of the human body such as sweating to cool down and to assist in getting rid of toxins in our body. Water helps absorbs shock on impact and protect the major organs in the human body, such as the heart, lungs, kidneys, the brain and etc. Water represents about 90 percent of the human blood system. As we learn in essential nutrition the human body break down food with saliva then it begins its travel through our digestive system ,but without water there will be no way to transport vitamin and mineral to tissues and organs. The body would not receive fresh blood because there would be nothing to keep the blood flowing, for example still water in an outside environment is often associated with disease, foul smell and no sign of life this is also true with the human body if water did not assist in the rotation of waste, the waste would stay in the body and just rot away. Water should no longer be options for people but an essential. When a person is taking in a healthy amount of water it improves there over all health. It assist in a healthy weight maintain because sometimes people associate hungry for thirsts, a slight form of dehydrations will cause a person to over eat. Some people will replace water with a soda or juice, however neither one of these high calories drinks will make the body contain and just leave it yearling for more sugary drinks. This habit will promote weight gain because the persons is misreading the signal of his or her our body which is saying to them HEY Im dehydrated and need water, this person could feel fatigue, stuff from a headache, dark urine or even worse can be place in a hospital for IV intake. For instead, 23
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I remember when I was younger being admitted to the hospital for being dehydrated. I was unaware of the symptom; I just remember feeling dizzy and much tried. My doctor did not tell me I was going to be admitted until after he walked me over to the area and give the nurses my information. I asked the doctor if I could just drink the water to avoid getting an IV. His responds was no because I would have drunk it already and Ill feel better after my fluid levels went up. Well he was right but I learned a good lesson from that day juice or soda can never replace water and it animals and plants need it to survive, well so do I.I learned never take for granted the simple things because the simple things will save you from bigger problems, If I had been drinking water I would not had to be hospitalize for hours and get a iv.
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FIBER
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FIBER
What is the big deal with fiber? As consumer we often hear Health Care Provider and television program such as Dr. OZ and The Doctor express their concerns of the public and its intake of fiber. Fiber is a large component in preventing disease such as cardiovascular also known as heart disease, colon cancers, obesity and digestive disorder just to name a few. Although, many of these disease are preventable, but due to the wrong mind set of many people, colon cancer and heart disease are some of the leading causes of death in the America culture today. Until taking essential of nutrition, I believe my thought process of fiber were like many others who had a limited knowledge of this very important ingredient to a healthy lifestyle .I thought that fiber intake was only important for the elder and infants, maybe during to those supplement commercials that view older people are happier once they had their fiber intake for the day. However, proper fiber intake affects everyone and all ages and gender .Fiber is categorized in two basic forms insoluble and soluble. Insoluble fiber comes from our whole grain product and dark green veggie such as wheats, barley, brown rice, broccoli, and cabbage. The human digestive system provide 80 percent of our immune system and to keep a healthy digestive track insoluble fiber is a key factor because it give the stool the mass in passing through the track and it also picks up the toxins an clean our intestinal track, so the toxins do not reenter the intestine walls and end up in our blood system to cause problems over time. Soluble fiber has a protecting like gel to help the solid fiber passing through the intestinal tracks smoothly. Even though insoluble and soluble fiber shares the same name of fiber 26
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but both have different function. This two fiber element remains me of peanut butter and jelly, batman and robin the ideal of the perfect comb. Soluble fiber is one of the best foods to eat when one is trying to lose weight or managing there diabetic because soluble fiber makes one feels full and it also slows down the sugar process in the intestinal walls. Food like oats cereal, carrots, oranges, apples are soluble fiber that helps lower bad cholesterols and help to increase good cholesterol. This factor is important because over time a high level of bad cholesterol will cause damage the heart arteries which lead to heart disease. The knowledge and actions of eating both insoluble and soluble fiber cut down the risk of this disease majority. I believe it will also give people stronger confidents in their health instead of fear not knowing if they will be affected with colon cancer, heart disease. Although, some people have battle these disease due to a lack of educating regarding proper eating habit, they notices once they change their diet and start to exerciser there healthy condition change in a positive way for them, but only if they took caution before it could have saved them a lot of unnecessary pain.
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MY WELLNESS LIFE
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MY WELLNESS LIFE
Age: Gender: Total Cholesterol: HDL Cholesterol: Smoker: Systolic Blood Pressure: On medication for HBP: Risk Score*
28 female 200 mg/dL 20 mg/dL No 90 mm/Hg No Less than 1% Means less than 1 of 100 people with this level of risk will have a heart attack in the next 10 years.
* Your risk score was calculated using an equation. Other NCEP products, such as printed ATP III materials, use a point system to determine a risk score that is close to the equation score.
My wellness life shows that I am at less than 1 percent for heart disease. I believe being a nonsmoker and having an active lifestyle helps to lower the risk. However, I do have distant family member who stuff from high blood pressure .Many of those family members are slightly overweight and rarely exercise and sad to say but smoke also. I would continue to push myself to live an active life and continue to find other ways to deal with stress, so I would not have a desire to turn to smoking. Unfortunately, coming in contact with many people who begin smoking because of stress and now they cannot stop the behavior. Although, they are totally aware of the danger and negative side effect they cannot leave it. I really enjoy working out, if all I had to do for the day is workout I would love it, but that is not the real world. I believe a person has to make time to work out and push yourself to work out even if not the gym but a walk in your neighborhood, moving your body for 30 min on lunch break and 15 minutes on regular breaks is better than 29
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nothing. At most work places a person can find new ways to keep active such as stair instead of elevate, park far instead of near. If restaurants are close to your job take a walk instead of driving. All of this effect will help a person keep and maintain their activity requirement. Wellness is a priority to me because I want a long and healthy life and I believe in order to have that life you have to start taking care of your body. We only get one body and sometimes as people we are so involved in achieve and maintaining, we forget about the true source of where we lives which is or body. If our body is not well, a person cannot work, finish school, or travel. My lifelong lesson from essential of nutrition is a lot of disease that cause fear in people life is preventable. The part I enjoy the most is share this information with my family member who have diabetic because of poor eating habits and help them see that there are so many other foods you can eat that will help your body. That they do not have to eat pie to satisfied there sweet tooth an apple or cherry will do the same thing but healthier. And eating the wrong foods can damage your intestinal lining making it thin and causing tearing, but I can eat dark greens veggie and oats and nut that help my body functions properly. I believe the reason so many people stuff from obesity and other disease because marketing lie about their products, I use to believe the commercials as well but after taking this class it tough me to look pass the basic image and read the labels that most of us ignore and to truly understand what those labels are telling the consumer.
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APPENDIX A
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Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Nutrient DRI Carrera Logan 5 ft. 5 inches 140.0 lbs. 28 years 23.3 Female Not Pregnant Very Active No No
Energy
Fat
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Carbohydrates
DA Plus 10 Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation
Other
Vitamins
1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg
Vitamin D (ug)
15 g
DRI Adequate Intake
700 g 2333 IU 15 mg
Minerals
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Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DA Plus 10 Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average DRI Adequate Intake DRI Adequate Intake
Macronutrient Ranges for Apr 26, 2013, Apr 27, 2013, Apr 28, 2013
Macronutrient Ranges
1,500 1,250
Calories
1,000 750 500 250
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0 Carbs
Protein
Fat
Alcohol
Recommended
Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 1,381-1,995 kCal 307-1,074 kCal 614-1,074 kCal 0 kCal
Actual Intake
Yours 53% 15% 33% 0% 1,294 kCal 379 kCal 806 kCal 0 kCal DA Plus 10
Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Fat Breakdown for Apr 26, 2013, Apr 27, 2013, Apr 28, 2013
Source of Fat Saturated Fat Monounsaturated Fat 9% Polyunsaturated Fat 7% Trans Fatty Acid 1% Unspecified 7% * Transfat data is not yet reported by all sources and therefore may be under-represented. 0% 9% 25% 50% 75% 100%
DA Plus 10 Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Intake vs. Goals for Apr 26, 2013, Apr 27, 2013, Apr 28, 2013
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Energy
337.0 - 487.0 g 66.0 - 116.0 g
Fat
* * * < 300 mg
23.78 g 18.55 g 1.87 g 397.78 mg 133%

Carbohydrates
Other
Water Alcohol 2.7 L * 1.72 L 0.05 g 64%
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Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 2.09 mg 1.65 mg 25.41 mg 1.45 mg 4.45 g 610.13 g 513.32 mg 10.77 g 522.57 g 5,909.92 IU 4.58 mg 31% 72% 75% 253% 190% 150% 182% 112% 185% 153% 684%
Minerals
1000 mg 18 mg 310 mg
883.84 mg 14.24 mg 255.41 mg 79%
88%
82%
Nutrient Potassium Zinc Sodium DRI 4700 mg 8 mg 1500 mg Intake 3,348.3 mg 6.95 mg 3,837.42 mg 0% 25% 50% 75% 71% 87% 256% 100%
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MyPlate Analysis for Apr 26, 2013, Apr 27, 2013, Apr 28, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Actual 6.6 oz. eq. 2.3 cup eq. 3.3 cup eq. 0.9 cup eq. 9 oz. eq. 846.9
% Goal 65.7% 57.7% 131.1% 30.6% 128% 130.7%
Your results are based on a 3069 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 = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 11.0 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.
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**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated. DA Plus 10 Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Intake Spreadsheet for Apr 26, 2013

Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Quantity 2 slice(s) 1 item(s) - 1 fruit without refuse 1 item(s) - 1 pastry or pop tart 2 item(s) - Large eggs 1 cup(s) 2 item(s) - 2 links 8 fluid ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 16 fluid ounce(s) 16 fluid ounce(s) 2 item(s) - 1 item is 1 package 1 cup(s) 0.5 cup(s) 2 slice(s) - 1 slice is 1/8 of a pizza 8 fluid ounce(s) Carb(g) 36.04 1.04 37.08 1.96 54.77 0 25.79 13.58 0 10 84 44 25.06 Wt(g) 135 6 51 122 156 48 248 246 474 480 512 Kcal(kcal) 356.4 4.14 208.59 181.78 413.4 162.72 111.6 118.08 0 40 740
RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14''
Lunch Lunch Dinner
240 135 232
260 152.55 649.6
7 UP Soda Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style
Dinner Protein(g) 10.34 0.03 2.4 12.19 4.68 9.33 1.74 9.67 0 0 44 6 8.05
160 3,245 Fat(g) 18.76 0.04 5.63 13.4 19.53 13.61 0.5 2.88 0 0 28 8 2.16
66.67 3,465.53 Sat Fat(g) 7.75 0.01 1.34 4.06 2.94 4.39 0.06 1.79 0 0 12 1.5 0.46
39
Wellness book
Pizza, Sausage, Regular Crust, 14'' 7 UP Soda 26.68 0 135.1 71.04 17.33 421.7 28.65 0 141.15 11.68 0 47.99 DA Plus 10 Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14'' 7 UP Soda Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14'' 7 UP Soda Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Mono Fat(g) 7.07 0 3.34 5.42 8.27 5.94 0.09 0.83 0 0 0 0 1.08 9.39 0 41.44 Omega-6(g) 0.08 0.01 0.62 2.52 6.81 1.58 0.07 0.06 0 0 0 0 0.28 4.77 0 16.81 Water(L) 0.07 0 0.01 Poly Fat(g) 2.44 0.02 0.65 2.96 7.34 1.79 0.1 0.11 0 0 0 0 0.41 5.46 0 21.27 Omega-3(g) 0.02 0 0.04 0.16 0.53 0 0.03 0.04 0 0 0 0 0.12 0.45 0 1.39 Alcohol(g) 0 0 0 Trans Fat(g) 0 0 1.4 0.76 0 0.11 0 0 0 0 0 1 0 0.5 0 3.78 Diet Fiber(g) 0.54 0.32 0.51 0 4.99 0 0.5 0 0 0 12 3 5.8 5.34 0 33 Thiamin(mg) 0.58 0 0.19 Chol(mg) 116.1 0 0 337.94 0 40.32 0 9.84 0 0 100 0 1.35 53.36 0 658.91 Sugar(g) 0 0.36 14.78 1.7 2.32 0 20.83 11.3 0 10 10 6 2.52 7.7 16.67 104.19 Ribo(mg) 0.5 0 0.21
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Wellness book
Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange 0.09 0.07 0.02 0.22 1.52 0 0 0 0 0.14 0.05 0.27 0.14 0.22 2.88 0.46 0.05 0.09 0.07 2.54 DA Plus 10 Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14'' 7 UP Soda Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14'' 7 UP Soda Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking Water(L) 0.22 0.47 0 0 0 0.1 0.1 0.14 1.52 Niacin(mg) 3.91 0.04 2.68 0.09 3.59 3 0.99 0.25 0 0 0 3 0.6 8.82 0.02 27 Vit C(mg) 0.14 2.22 0 0 20.28 0.34 124 2.95 0 Alcohol(g) 0 0 0 0 0 0.14 0 0 0.14 Vit B6(mg) 0.05 0 0.24 0.16 0.74 0.16 0.1 0.12 0 0 0 0 0.11 0.19 0 1.87 Vit D (ug)(g) 0 0 0 2.2 0 0.34 0 2.46 0 Thiamin(mg) 0.11 0 0 0 0.3 0.22 0.8 0 2.88 Vit B12(g) 0.36 0 0 0.93 0 0.57 0 1.06 0 0 0 0 0.01 1.11 0 4.04 Vit A (RAE)(g) 136.35 0.3 238.17 196.42 0 5.76 24.8 150.06 0 Ribo(mg) 0.47 0 0 0 0.17 0.06 0.44 0 2.54 Fol (DFE)(g) 102.6 0 38.76 43.92 24.96 1.44 74.4 14.76 0 0 0 170 81 292.32 0 844.16 Vit A (IU)(IU) 472.5 5.4 797.13 705.16 7.8 19.68 496 499.38 0
41
Wellness book
GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14'' 0 96 24 7.02 3.94 280.89 0 0 0 0 0 4.99 0 0 0 2.7 157.76 912.32 0 3000 750 82.35 816.64 7,652.04 DA Plus 10 P Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name 7 UP Soda Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14'' 7 UP Soda Item Name French Toast, with Butter Guava, Strawberry Pastry, Toaster Type, Fruit, Toasted (include Apples, Blueberry, Cherry, Strawberry) Eggs, Scrambled with Milk and Butter Potatoes, Hash Browns Sausage, Pork, Link, Cooked Juice, Orange Milk, Low Fat, 1%, with Added Protein Water, Tap, Drinking GATORADE G2 Sports Drink (Grape, Orange or Strawberry Kiwi) CEDARLANE Entree, Enchiladas, Chicken RICE A RONI Spanish Rice, Prepared Beans, Black, Cuban Style Pizza, Sausage, Regular Crust, 14'' Vit C(mg) 0 280.89 Alpha-T(mg) 0 0 0.46 1.4 0.02 0.26 0.1 0 0 0 0 0 0.28 2.11 0 4.64 Potas(mg) 176.85 17.52 41.31 161.04 898.56 141.12 496 442.8 0 60 0 0 441.45 457.04 Vit D (ug)(g) 0 4.99 Calcium(mg) 72.9 1.26 5.61 80.52 21.84 6.24 27.28 349.32 14.22 0 600 40 54 334.08 3.2 1,610.47 Zinc(mg) 0.59 0 0.19 1.27 0.73 1 0.12 1.11 0.05 0 0 0 1.23 3.06 Vit A (RAE)(g) 0 912.32 Iron(mg) 1.89 0.01 2 1.6 0.86 0.65 0.5 0.15 0 0 5.4 1.44 2 5.59 0.03 22.12 Sodium(mg) 513 2.22 180.54 176.9 533.52 359.52 2.48 142.68 18.96 220 1580 1250 557.55 1468.56 Vit A (IU)(IU) 0 7,652.04 Magn(mg) 16.2 1.02 6.12 13.42 54.6 8.16 27.28 39.36 4.74 0 0 0 54 55.68 1.6 282.18
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Wellness book
7 UP Soda 1.6 3,335.29 0.02 9.37 16.67 7,022.6 DA Plus 10 P Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average

Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked Juice, Orange Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked Juice, Orange Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Protein(g) 12.26 5.96 0.98 2 6 24.11 0 0.76 0.41 2.13 22.95 3.47 81.03 Mono Fat(g) 1.78 0.47 0.02 0 0 5.47 0 0.02 3.98 0.07 Quantity 1 cup(s) 2 slice(s) 16 fluid ounce(s) 8 fluid ounce(s) 1 serving(s) 1 item(s) 16 fluid ounce(s) 1.25 cup(s) 2 tablespoon(s) 0.5 cup(s) 3 ounce(s) 16 fluid ounce(s) Carb(g) 32.67 25.65 68.6 10 36 28.93 0 3.08 1.39 22.25 0 51.58 280.16 Poly Fat(g) 1 0.79 0.11 0 0 11.36 0 0.08 8.26 0.06 Wt(g) 234 46 490 243 139 178.52 474 91.25 30 79 85.05 496 2,585.82 Fat(g) 6.29 1.96 0.49 0 18 22.22 0 0.15 15.33 0.22 6.29 0.99 71.95 Trans Fat(g) 0 0 0 0 0.5 0.07 0 0 0.4 0 Kcal(kcal) 234 143.98 274.4 50 330 414.98 0 14.6 142.8 102.7 154.7 223.2 2,085.36 Sat Fat(g) 2.89 0.45 0.16 0 3 3.61 0 0.02 2.48 0.06 1.16 0.12 13.95 Chol(mg) 14.04 0 0 0 0 52.93 0 0 9.3 0
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Wellness book
Salmon, with Butter, Broiled or Baked Juice, Orange 2.29 0.18 14.28 2.33 0.2 24.2 0 0 0.97 39.95 0 116.22 DA Plus 10 P Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked Juice, Orange Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked Juice, Orange Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Omega-6(g) 0.9 0.72 0.11 0 0 9.88 0 0.06 7.3 0.05 0 0.14 19.16 Water(L) 0.18 0.01 0.42 0.23 0 0.1 0.47 0.09 0.01 0.05 0.05 0.44 2.06 Niacin(mg) 0.44 2.88 0.59 0 0 12.29 0 0.33 0.03 1.17 Omega-3(g) 0 0.07 0 0 0 1.22 0 0.02 0.96 0.01 0.2 0.05 2.55 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.11 0.07 0.14 0 0 0.48 0 0.06 0.01 0.07 Diet Fiber(g) 3.28 2.16 0.49 2 2 1.61 0 1.19 0.12 0.32 0 0.99 14.15 Thiamin(mg) 0.27 0.2 0.05 0 0 0.27 0 0.04 0 0.13 0.14 0.45 1.54 Vit B12(g) 0.77 0 0 0 0 2.39 0 0 0.05 0 Sugar(g) 11.14 2.95 67.6 8 7 4.48 0 2.1 1.04 0.04 0 41.66 146.02 Ribo(mg) 0.41 0.18 0.09 0 0 0.27 0 0.02 0.03 0.01 0.05 0.15 1.22 Fol (DFE)(g) 16.38 46 4.9 0 0 99.6 0 33.76 2.4 76.63
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Wellness book
Salmon, with Butter, Broiled or Baked Juice, Orange Item Name Oatmeal, Cooked with Milk 8.33 1.98 28.03 Vit C(mg) 0.23 486.81 0.19 0.2 1.33 Vit D (ug)(g) 0 14.16 2.3 0 5.51 Vit A (RAE)(g) 95.94 314.2 0 148.8 428.47 Vit A (IU)(IU) 391.61 6,436.91 DA Plus 10 P Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked Juice, Orange Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked Juice, Orange Item Name Oatmeal, Cooked with Milk Bread, Wheat, Toasted Drink, Cranberry Grape Juice V8 100% Juice, Vegetable CARL'S JR. Zucchini, Fried Sandwich, Tuna Salad Water, Tap, Drinking Salad, Lettuce with Tomatoes and Carrots, No Dressing Vit C(mg) 0.09 156.8 72 0 1.07 0 6.57 0.21 0 1.84 248 486.81 Alpha-T(mg) 0.3 0.11 0 0 0 1.76 0 0.25 1.28 0.03 1.15 0.2 5.09 Potas(mg) 421.2 102.58 117.6 470 0 296.51 0 186.15 Vit D (ug)(g) 0 0 0 0 3.51 0 0 0.03 0 10.62 0 14.16 Calcium(mg) 259.74 75.9 39.2 40 40 97.09 14.22 17.34 11.1 7.9 14.96 54.56 672.01 Zinc(mg) 1.92 0.68 0.2 0 0 1.09 0.05 0.16 Vit A (RAE)(g) 0 0 100 0 0 0 62.96 5.7 0 0 49.6 314.2 Iron(mg) 1.43 1.88 0.05 0.72 0.72 3.23 0 0.28 0.03 0.95 1.02 0.99 11.3 Sodium(mg) 332.28 281.06 14.7 420 610 794.92 18.96 17.34 Vit A (IU)(IU) 0 24.5 2000 300 279.09 0 2291.82 21.9 0 135.99 992 6,436.91 Magn(mg) 72.54 27.14 14.7 0 0 35.62 4.74 9.12 2.4 9.48 26.86 54.56 257.17
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Wellness book
Salad Dressing, Blue Cheese Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked Juice, Orange 26.4 27.65 376.55 992 3,016.64 0.06 0.39 0.56 0.25 5.35 312.3 0.79 98.6 4.96 2,905.91 DA Plus 10 P Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average

Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked LIPTON Green Tea with Citrus RITZ Crackers Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Quantity 8 fluid ounce(s) 2 slice(s) 2 item(s) - Large eggs 2 item(s) - 2 links 8 fluid ounce(s) 5 item(s) - 5 items are 5 crackers 32 fluid ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 0.5 cup(s) 3 ounce(s) 1 serving(s) 9.6 oz serving 8 fluid ounce(s) Wt(g) 248 46 122 48 236 16 Kcal(kcal) 111.6 143.98 181.78 162.72 80 80
Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked LIPTON Green Tea with Citrus RITZ Crackers Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free Item Name Juice, Orange Bread, Wheat, Toasted
Lunch Lunch Lunch Dinner Dinner Dinner Snacks
992 237 240 79 85.05 272 240 2,861.05 Fat(g) 0.5 1.96 13.4 13.61 0 4.5 1.98 0 0 0.22 6.29 13 0 55.46 Trans Fat(g) 0 0
446.4 0 60 102.7 154.7 190 120 1,833.88 Sat Fat(g) 0.06 0.45 4.06 4.39 0 1 0.24 0 0 0.06 1.16 2 0 13.43 Chol(mg) 0 0
Protein(g) 1.74 5.96 12.19 9.33 0 1 6.94 0 0 2.13 22.95 5 1 68.23 Mono Fat(g) 0.09 0.47
Carb(g) 25.79 25.65 1.96 0 21 10 103.17 0 16 22.25 0 14 29 268.83 Poly Fat(g) 0.1 0.79
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Wellness book
Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked LIPTON Green Tea with Citrus RITZ Crackers Juice, Orange Water, Tap, Drinking 5.42 5.94 0 1 0.36 0 15.63 2.96 1.79 0 1.74 0.4 0 10.17 0.76 0.11 0 0 0 0 0.87 337.94 40.32 0 0 0 0 418.21 DA Plus 10 P Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Item Name LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked
Mono Fat(g) 0 0.07 2.29
Poly Fat(g) 0 0.06 2.33
Trans Fat(g) 0 0 0
Chol(mg) 0 0 39.95
PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free 0 15.63 Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked LIPTON Green Tea with Citrus RITZ Crackers Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power 0 10.17 0 0.87 0
418.21 Omega-6(g) 0.07 0.72 2.52 1.58 0 1.54 0.29 0 0 0.05 0 0 Omega-3(g) 0.03 0.07 0.16 0 0 0.2 0.11 0 0 0.01 0.2 0 Diet Fiber(g) 0.5 2.16 0 0 0 0 1.98 0 0 0.32 0 5 Sugar(g) 20.83 2.95 1.7 0 21 1 83.33 0 16 0.04 0 4
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Wellness book
C Machine, Gluten Free 0 6.77 0 0.78 0 9.96 23 173.85
Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked LIPTON Green Tea with Citrus RITZ Crackers Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked
Water(L) 0.22 0.01 0.09 0.02 0 0 0.88 0.24 0 0.05 0.05
Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0
Thiamin(mg) 0.22 0.2 0.05 0.14 0 0.07 0.89 0 0 0.13 0.14
Ribo(mg) 0.07 0.18 0.46 0.09 0 0.04 0.3 0 0 0.01 0.05
PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free 0 1.57 Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked 0 0 0 1.84 0
1.2 Niacin(mg) 0.99 2.88 0.09 3 Vit B6(mg) 0.1 0.07 0.16 0.16 Vit B12(g) 0 0 0.93 0.57 Fol (DFE)(g) 74.4 46 43.92 1.44
LIPTON Green Tea with Citrus RITZ Crackers
0 0.78 21.21
0 0.01 1.16
0 0 3.8
0 17.76 557.75 DA Plus 10 P
Apr 30, 2013 Carrera Logan, carreralogan@yahoo.com
48
Wellness book
Profile: Carrera Logan, 3 Day Average Item Name Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked LIPTON Green Tea with Citrus RITZ Crackers Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked LIPTON Green Tea with Citrus RITZ Crackers Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free Item Name Juice, Orange Bread, Wheat, Toasted Eggs, Scrambled with Milk and Butter Sausage, Pork, Link, Cooked Niacin(mg) 3.97 0 0 1.17 8.33 0 0 21.21 Vit C(mg) 124 0.09 0 0.34 0 0 496 0 0 0 1.84 0 150 772.26 Alpha-T(mg) 0.1 0.11 1.4 0.26 0 0.56 0.4 0 0 0.03 1.15 0 0 4.01 Potas(mg) 496 102.58 161.04 141.12 3,692.98 Vit B6(mg) 0.4 0 0 0.07 0.19 0 0 1.16 Vit D (ug)(g) 0 0 2.2 0.34 0 0 0 0 0 0 10.62 0 0 13.16 Calcium(mg) 27.28 75.9 80.52 6.24 0 20 109.12 7.11 0 7.9 14.96 0 20 369.03 Zinc(mg) 0.12 0.68 1.27 1 6.14 Vit B12(g) 0 0 0 0 2.3 0 0 3.8 Vit A (RAE)(g) 24.8 0 196.42 5.76 0 0 99.2 0 0 0 0 0 15 341.18 Iron(mg) 0.5 1.88 1.6 0.65 0 0.36 1.98 0 0 0.95 1.02 0 0.36 9.3 Sodium(mg) 2.48 281.06 176.9 359.52 1,583.75 Fol (DFE)(g) 297.6 0 0 76.63 0 0 0 557.75 Vit A (IU)(IU) 496 0 705.16 19.68 0 0 1984 0 0 0 135.99 0 300 3,640.83 Magn(mg) 27.28 27.14 13.42 8.16 0 3.04 109.12 2.37 0 9.48 26.86 0 0 226.87
DA Plus 10 P
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Wellness book
Item Name LIPTON Green Tea with Citrus RITZ Crackers Juice, Orange Water, Tap, Drinking LIPTON PURELEAF Green Tea, Honey Rice, White, Long Grain, Boiled Salmon, with Butter, Broiled or Baked
Potas(mg) 10 19.04 1984 0 15 27.65 376.55
Zinc(mg) 0 0.1 0.5 0.02 0 0.39 0.56
Sodium(mg) 70 135 9.92 9.48 0 0.79 98.6
PANDA EXPRESS Veggies, Mixed, Side NAKED JUICE Smoothie, Superfood, Power C Machine, Gluten Free 360 3,692.98 1.5 6.14 0 1,583.75
440
DA Plus 10 P
50
Wellness book
Energy Balance for Apr 26, 2013, Apr 27, 2013, Apr 28, 2013
Date Apr 26, 2013 Apr 27, 2013 Apr 28, 2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: kCal Consumed 3467 2086 1835 7388 kCal 3069 2463 1676 787 kCal Burned 1676 1676 1676 5028 Net kCal 1791 410 159 2360
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APPENDIX B
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May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Nutrient DRI Carrera Logan 5 ft. 5 inches 140.0 lbs. 28 years 23.3 Female Not Pregnant Very Active No No
Energy
Fat

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Carbohydrates
DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation
Other
Vitamins
1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg
Vitamin D (ug)
15 g
DRI Adequate Intake
700 g 2333 IU 15 mg
Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg DRI Adequate Intake DRI Adequate Intake
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Zinc Sodium 8 mg 1500 mg DRI Adequate Intake DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Macronutrient Ranges for May 02, 2013, May 03, 2013, May 04, 2013
Macronutrient Ranges
1,500 1,250
Calories
1,000 750 500 250
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0 Carbs
Protein
Fat
Alcohol
Recommended
Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 1,381-1,995 kCal 307-1,074 kCal 614-1,074 kCal 0 kCal
Actual Intake
Yours 47% 26% 31% 0% 1,221 kCal 684 kCal 812 kCal 0 kCal DA Plus 10
Fat Breakdown for May 02, 2013, May 03, 2013, May 04, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 4% 0% 5% 10% 11% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013
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Energy
337.0 - 487.0 g 66.0 - 116.0 g
Fat
* * * < 300 mg
30.26 g 32.41 g 0.03 g 282.15 mg
94%

Carbohydrates
Other
Water Alcohol 2.7 L * 2.54 L 0g 94%
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Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.59 mg 1.87 mg 33.72 mg 2.69 mg 5.09 g 514.7 g 358.51 mg 11.36 g 1,463.56 g 32,243.11 IU 16.46 mg 76% 209% 1,382% 110% 145% 170% 241% 207% 212% 129% 478%
Minerals
1000 mg 18 mg 310 mg
1,514.16 mg 22.69 mg 588.94 mg
151% 126% 190%
DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com
Profile: Carrera Logan, 3 Day Average

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Potassium Zinc Sodium 4700 mg 8 mg 1500 mg 4,703.48 mg 11.45 mg 2,542.94 mg 100% 143% 170%
DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
MyPlate Analysis for May 02, 2013, May 03, 2013, May 04, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Actual 4.4 oz. eq. 2 cup eq. 3.4 cup eq. 2.4 cup eq. 14 oz. eq. 420.3
% Goal 44.5% 49.8% 136.3% 80.1% 199.6% 64.9%
Your results are based on a 3069 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 = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 11.0 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.
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**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated. DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average
Intake Spreadsheet for May 02, 2013

Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate Water, Tap, Drinking Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Meal Breakfast Breakfast Quantity 1 cup(s) 1 item(s) - 1 item is 1 container 0.25 cup(s) 1 item(s) - fruit without refuse 1 cup(s) - Strips or slices 16 fluid ounce(s) 1 item(s) 1 item(s) - 1 item is 1 salad 1 item(s) - 2 5/8 in. diameter, sphere 8 fluid ounce(s) - 8 fl oz is 1 cup 3 ounce(s) 3 ounce(s) 5 ounce(s) 0.5 cup(s) 8 fluid ounce(s) 2 serving(s) - 1 serving is 1 scoop 16 fluid ounce(s) Carb(g) 28.08 23.46 6.94 31.01 11.69 0 39.31 14 15.39 12.15 0 0 11.2 Wt(g) 234 170 Kcal(kcal) 166.14 146.2
Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks
39.25 207 122 474 235.19 424 131 245 85 85.05 117.98 97.5 248 62.4
238.25 124.2 50.02 0 210.44 280 61.57 83.3 108.8 154.7 95.32 108.22 111.6 240
Snacks Protein(g) 5.94 8.38 8.33 1.7 1.13 0 10.49 31 1.23 8.26 22.23 22.95 3.16
474 3,451.37 Fat(g) 3.56 2.12 21.65 0.79 0.29 0 1.71 11 0.16 0.2 2.25 6.29 4.86
0 2,178.75 Sat Fat(g) 0.73 1.28 1.65 0.19 0.05 0 0.69 5 0.02 0.14 0.8 1.16 0.39
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Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate 2.52 1.74 48 177.05 22.39 25.79 4 245.4 0.88 0.5 6 62.25 0.18 0.06 3 15.32 DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Water, Tap, Drinking Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate Water, Tap, Drinking Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange Protein(g) 0 177.05 Mono Fat(g) 1.02 0.53 13.66 0.29 0.02 0 0.29 0 0.03 0.05 0.81 2.29 2.89 0.32 0.09 0 0 22.28 Omega-6(g) 1.27 0.04 5.31 0.04 0.14 0 0.12 0 0.02 0 0.24 0 0.9 0.3 0.07 Carb(g) 0 245.4 Poly Fat(g) 1.31 0.06 5.31 0.15 0.14 0 0.16 0 0.03 0.01 0.51 2.33 1.37 0.31 0.1 0 0 11.78 Omega-3(g) 0.04 0.02 0 0.11 0 0 0.04 0 0.01 0 0.04 0.2 0.42 0.01 0.03 Fat(g) 0 62.25 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0.02 0 0 0 0 0.02 Diet Fiber(g) 3.98 0 4.12 3.31 3.42 0 3.94 4 3.14 0 0 0 2.25 1.75 0.5 Sat Fat(g) 0 15.32 Chol(mg) 0 8.5 0 0 0 0 5.71 75 0 4.9 48.45 39.95 0 0 0 130 0 312.51 Sugar(g) 0.63 9.23 1.79 28.28 5.78 0 4.48 8 12.25 12.47 0 0 2.69 0.34 20.83
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SPORTPHARMA WHEY Protein Shake, Chocolate Water, Tap, Drinking Item Name Oatmeal, Cooked with Water 0 0 8.47 Water(L) 0.2 2.58 0 0 0.92 Alcohol(g) 0 0 1 0 31.41 Thiamin(mg) 0.18 1.46 2 0 108.77 Ribo(mg) 0.04 1.88 DA Plus 10 May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate Water, Tap, Drinking Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate Water(L) 0.13 0 0.17 0.11 0.47 0.18 0 0.11 0.22 0.06 0.05 0.1 0.07 0.22 0 0.47 2.58 Niacin(mg) 0.53 0.18 1.44 1.38 1.2 0 2.53 0 0.37 0.23 4.03 8.33 1.23 1.49 0.99 0 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.01 0.08 0.05 0.25 0.17 0 0.56 0 0.08 0.09 0.1 0.19 0.12 0.14 0.1 0 Thiamin(mg) 0.07 0.04 0.06 0.08 0 0.14 0 0.11 0.11 0.08 0.14 0.15 0.09 0.22 0 0 1.46 Vit B12(g) 0 0.9 0 0 0 0 0.26 0 0 1.23 1.58 2.3 0 0 0 0 Ribo(mg) 0.34 0.31 0.08 0.07 0 0.2 0 0.05 0.45 0.06 0.05 0.14 0.02 0.07 0 0 1.88 Fol (DFE)(g) 14.04 18.7 10.6 89.01 23.18 0 54.85 0 39.3 12.25 5.1 0 41.02 3.9 74.4 0
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Wellness book
Water, Tap, Drinking Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango 0 23.93 Vit C(mg) 0 1.36 0 75.35 349.02 0 1.93 Vit D (ug)(g) 0 0.04 0 0 16.85 0 6.27 Vit A (RAE)(g) 0 20.4 0 111.78 1,339.54 0 386.35 Vit A (IU)(IU) 0 73.1 0.39 2239.74 31,528.49 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate Water, Tap, Drinking Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate Water, Tap, Drinking Vit C(mg) 7.2 0 17.07 48 69.69 0 0 1.84 4.51 0 124 0 0 349.02 Alpha-T(mg) 0.19 0.03 10.19 1.86 0.81 0 0.13 0 0.24 0.02 0.67 1.15 1.69 0.03 0.1 0 0 Vit D (ug)(g) 0 0 0.1 0 0 2.94 3.14 10.62 0 0 0 0 0 16.85 Calcium(mg) 21.06 290.7 114.22 22.77 40.26 14.22 80.94 700 52.4 298.9 11.9 14.96 25.35 9.75 27.28 300 14.22 Vit A (RAE)(g) 1018.7 0 0 0 14.41 149.45 0 0 0 0 24.8 0 0 1,339.54 Iron(mg) 2.11 0.12 1.44 0.33 0.37 0 1.99 3.6 0.13 0.07 0.59 1.02 2.13 0.41 0.5 9 0 Vit A (IU)(IU) 20381.3 0 135.55 6500 294.75 499.8 0 135.99 571.87 0 496 200 0 31,528.49 Magn(mg) 63.18 27.2 107.54 20.7 14.64 4.74 53.41 0 13.1 26.95 28.9 26.86 18.93 41.92 27.28 0 4.74
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Item Name Oatmeal, Cooked with Water Yogurt, Vanilla, Lowfat, Sweetened with Low Calorie Sweetener Almonds, Oil Roasted, Salted Mango Carrots Water, Tap, Drinking Potatoes, Cheese Stuffed DAIRY QUEEN Salad, Chicken Grilled 17.12 Potas(mg) 163.8 372.3 274.36 347.76 390.4 0 987.52 0 4,593.82 2,038.92 Zinc(mg) 2.34 1.41 1.2 0.19 0.29 0.05 0.87 0 9.77 23.8 Sodium(mg) 9.36 112.2 133.06 2.07 84.18 18.96 183.97 890 2,135 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Orange Milk, Non Fat Skim or Fat Free Tilapia, Cooked, Dry Heat Salmon, with Butter, Broiled or Baked Asparagus Pasta Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Juice, Orange SPORTPHARMA WHEY Protein Shake, Chocolate Water, Tap, Drinking Potas(mg) 237.11 382.2 323 376.55 200.9 41.92 496 0 0 4,593.82 Zinc(mg) 0.09 1.03 0.35 0.56 0.6 0.61 0.12 0 0.05 9.77 Sodium(mg) 0 102.9 47.6 98.6 345.79 4.88 2.48 80 18.96 2,135 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average 480.1

Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Meal Breakfast Breakfast Breakfast Breakfast Quantity 16 fluid ounce(s) 1 cup(s) 1 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 16 fluid ounce(s) 1 item(s) 0.5 cup(s) Wt(g) 496 234 245 118 Kcal(kcal) 223.2 166.14 257.25 105.02
Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad
Breakfast Lunch Lunch
474 178.52 119.83
0 414.98 115.46
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Wellness book
Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Lunch 2 tablespoon(s) -2 Tablespoons, Rounded 8 fluid ounce(s) 3 ounce(s) 2 teaspoon(s) 1.5 cup(s) 0.5 cup(s) 0.75 cup(s) chopped 1 serving(s) - 1 serving is 1 scoop 1 cup(s) - Strips or slices 1 cup(s) - Sliced 0.67 cup(s) 11.3 38.99
Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks
237 85.05 5 414.55 97.5 93.75 31.2 122 165 94 3,221.7 Fat(g) 0.99 3.56 3.45 0.39 0 22.22 0.7 0.02 0 3.04 0 114.69
0 140.33 15 616.42 108.22 579.38 120 50.02 75.9 37.6 3,063.91 Sat Fat(g) 0.12 0.73 2.23 0.13 0 3.61 0.33 0.01 0 0.86 0 16.3 DA Plus 10 P
Protein(g) 3.47 5.94 11.91 1.29 0 24.11 1.12 0.84 0 26.38 0.5 142.91
Carb(g) 51.58 28.08 45.57 26.95 0 28.93 28.84 8.87 0 0 3 391.9
May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum Protein(g) 14.11 2.52 22.56 24 1.13 1.15 Carb(g) 97.82 22.39 9.29 2 11.69 18.84 Fat(g) 19.99 0.88 55.31 3 0.29 0.46 Sat Fat(g) 3.33 0.18 3.16 1.5 0.05 0.03
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Wellness book
Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad 1.88 142.91 Mono Fat(g) 0.18 1.02 0.95 0.04 0 5.47 0.15 0 0 1.05 0 7.87 0.32 14.07 0 0.02 0.22 0.05 31.41 Omega-6(g) 0.14 1.27 0.07 0.05 0 9.88 0.05 50.73 8.05 391.9 Poly Fat(g) 0.2 1.31 0.1 0.09 0 11.36 0.07 0.01 0 0.65 0 7.47 0.31 32.88 0 0.14 0.07 0.19 54.86 Omega-3(g) 0.05 0.04 0.03 0.03 0 1.22 0.02 3.74 0.39 114.69 Trans Fat(g) 0 0 0 0 0 0.07 0 0 0 0 0 0 0 0 0 0 0 0 0.07 Diet Fiber(g) 0.99 3.98 0 3.07 0 1.61 2.39 36.33 0.06 16.3 Chol(mg) 0 0 14.7 0 0 52.93 1.68 0 0 72.29 0 2.72 0 0 65 0 0 0 209.32 Sugar(g) 41.66 0.63 37.78 14.43 0 4.48 23.29 182.18 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Omega-6(g) 0.01 0 0.5 0 Omega-3(g) 0 0 0.03 0 Diet Fiber(g) 0.56 0 0 0 Sugar(g) 0.51 0 0 0
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Wellness book
Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Item Name Juice, Orange Oatmeal, Cooked with Water 7.09 0.3 31.01 0 0.14 0.07 0.15 50.73 Water(L) 0.44 0.2 0.18 0.09 0.47 0.1 0.09 0 0.24 0.06 0 0.28 0.07 0 0 0.11 0.14 0.08 2.55 Niacin(mg) 1.98 0.53 39.04 0.38 0.01 1.88 0 0 0 0.04 3.74 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.2 0.01 3.46 6.65 1.75 6.38 0.5 3.42 2.31 2.73 36.33 Thiamin(mg) 0.45 0.18 0.1 0.04 0 0.27 0.06 0 0 0.06 0 0.53 0.09 0.05 0 0.08 0.05 0.04 2 Vit B12(g) 0 0 3.96 32.54 0.34 1.03 1 5.78 16.37 2.34 182.18 Ribo(mg) 0.15 0.04 0.49 0.09 0 0.27 0.06 0.06 0 0 0 0.33 0.02 0.12 0 0.07 0.04 0.06 1.8 Fol (DFE)(g) 148.8 14.04 782.97 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Niacin(mg) 0.26 0.78 0 12.29 Vit B6(mg) 0.11 0.43 0 0.48 Vit B12(g) 1.27 0 0 2.39 Fol (DFE)(g) 24.5 23.6 0 99.6
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Wellness book
Fruit Salad Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum 0.58 0.7 0 11.66 0 5.89 1.49 0.44 0 1.2 0.69 0.56 39.04 Vit C(mg) 248 0 1.72 10.27 0 1.07 8.65 0 0 0 0 72.97 0 1.59 0 7.2 15.68 385.93 0.14 0.03 0 0.51 0 0.56 0.14 0.55 0 0.17 0.05 0.1 3.46 Vit D (ug)(g) 0 0 0 0 0 3.51 0 0 0 0.09 0 0 0 0 0 0 0 3.59 0.01 0 0 0.29 0 0 0 0 0 0 0 0 3.96 Vit A (RAE)(g) 49.6 0 0 3.54 0 0 0 0 0 5.1 0 0 0 1.88 0 1018.7 28.05 1,359.73 11.94 6.89 0 3.4 0 351.97 3.9 29.06 0 23.18 8.25 33.84 782.97 Vit A (IU)(IU) 992 0 147 75.52 0 279.09 201.88 0 0 17.86 0 4327.05 0 37.5 100 20381.3 569.25 32,753.59 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Vit C(mg) 18.8 385.93 Vit D (ug)(g) 0 3.59 Vit A (RAE)(g) 252.86 1,359.73 Vit A (IU)(IU) 5625.14 32,753.59
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Wellness book
Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate Carrots Plum Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Item Name Juice, Orange Oatmeal, Cooked with Water Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Banana Water, Tap, Drinking Sandwich, Tuna Salad Fruit Salad Tea, Instant, Lemon Flavored, Unsweetened, Mix Water, Tap, Drinking Chicken, Breast, Meat Only, Boneless, Skinless, Roasted KIKKOMAN Seasoning, Broccoli, Beef Stir Fry, Mix Vegetarian Stir Fry (Vegan) Rice, Brown, Long Grain, Cooked Alpha-T(mg) 0.2 0.19 0 0.12 0 1.76 0.26 0.01 0 0.23 0 3.06 0.03 1.69 0 0.81 0.43 0.73 9.51 Potas(mg) 992 163.8 529.2 422.44 0 296.51 254.05 390.19 0 217.73 0 631.09 41.92 5,242.26 Calcium(mg) 54.56 21.06 414.05 5.9 14.22 97.09 17.24 3.16 7.11 12.76 0 118.91 9.75 57.19 150 40.26 9.9 23.5 1,056.66 Zinc(mg) 0.25 2.34 2.01 0.18 0.05 1.09 0.18 0.11 0.02 0.85 0 1.53 0.61 13.16 Iron(mg) 0.99 2.11 0.17 0.31 0 3.23 0.52 0.08 0 0.88 0 5.01 0.41 2.93 4.5 0.37 0.28 0.5 22.29 Sodium(mg) 4.96 9.36 159.25 1.18 18.96 794.92 12.81 6.22 9.48 62.94 440 1428.13 4.88 3,318.83 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Potas(mg) Zinc(mg) Sodium(mg) Magn(mg) 54.56 63.18 39.2 31.86 4.74 35.62 17.62 15.71 2.37 24.66 0 76.1 41.92 188.44 0 14.64 11.55 14.1 636.28
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Wellness book
Nuts, Walnut, Black or American, Chopped, Dried SPORTPHARMA WHEY Protein Shake, Chocolate 490.31 0 3.16 0 1.88 40
Carrots Plum
390.4 259.05
0.29 0.17
84.18 0
Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked 163.56 5,242.26 0.33 13.16 239.7 3,318.83 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average

Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Meal Breakfast Breakfast Breakfast Quantity 1 cup(s) 0.25 cup(s) chopped 8 ounce(s) - 1 cup (8 oz) is 1 item/ container 16 fluid ounce(s) 1 item(s) - 2 5/8 in. diameter, sphere 1 item(s) - fruit without refuse 1 item(s) - 1 item is 1 burger 0.5 cup(s) Mashed 0.5 cup(s) 8 fluid ounce(s) 3 ounce(s) 3 ounce(s) 1 cup(s) 1 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 0.5 cup(s) 16 fluid ounce(s) Wt(g) 234 31.25 226 Kcal(kcal) 166.14 193.12 150
Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks
474 131 207 91 100 102.5 248 85.05 85.05 140.3 195 245 69 474
0 61.57 124.2 110 92 191.68 111.6 167.55 154.7 56.12 216.45 83.3 410.55 0
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Wellness book
Banana SPORTPHARMA WHEY Protein Shake, Chocolate Snacks Snacks 1 item(s) Medium (7 in. to 7 7/8 in. long) 2 serving(s) - 1 serving is 1 scoop Carb(g) 28.08 3.1 29 0 15.39 31.01 1 20.71 9.65 25.79 278.24 118 62.4 105.02 240
Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange
Protein(g) 5.94 7.52 10 0 1.23 1.7 18 2.01 16.44 1.74 192.78
3,318.55 Fat(g) 3.56 18.44 0 0 0.16 0.79 3 0.15 9.49 0.5 93.81
2,634 Sat Fat(g) 0.73 1.05 0 0 0.02 0.19 0.5 0.05 1.58 0.06 13.7 DA Plus 10 P
May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana SPORTPHARMA WHEY Protein Shake, Chocolate Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Protein(g) 25.34 22.95 2.81 5.03 8.26 14.53 0 1.29 48 192.78 Mono Fat(g) 1.02 4.69 0 0 0.03 0.29 0 0 2.96 0.09 Carb(g) 0 0 12.01 44.77 12.15 14.63 0 26.95 4 278.24 Poly Fat(g) 1.31 10.96 0 0 0.03 0.15 0 0.09 4.23 0.1 Fat(g) 6.62 6.29 0.58 1.75 0.2 35.91 0 0.39 6 93.81 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 Sat Fat(g) 1.86 1.16 0.09 0.35 0.14 2.78 0 0.13 3 13.7 Chol(mg) 0 0 5 0 0 0 60 0 13.32 0
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Wellness book
Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana SPORTPHARMA WHEY Protein Shake, Chocolate Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango 2.58 2.29 0.08 0.64 0.05 22.34 0 0.04 0 37.09 Omega-6(g) 1.27 10.34 0 0 0.02 0.04 26.68 1.41 2.33 0.28 0.63 0.01 8.97 0 0.09 0 30.57 Omega-3(g) 0.04 0.63 0 0 0.01 0.11 2.21 0 0 0 0 0 0.01 0 0 0 0.01 Diet Fiber(g) 3.98 2.12 1 0 3.14 3.31 36.52 71.44 39.95 0 0 4.9 0 0 0 130 324.62 Sugar(g) 0.63 0.34 25 0 12.25 28.28 134.9 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana SPORTPHARMA WHEY Protein Shake, Chocolate Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Omega-6(g) 0 0.09 3.82 0.07 1.2 0 0.22 0.6 0 8.96 0 0.05 0 26.68 Water(L) 0.2 0 0 Omega-3(g) 0.68 0.01 0.34 0.03 0.05 0.2 0.06 0.03 0 0.01 0 0.03 0 2.21 Alcohol(g) 0 0 0 Diet Fiber(g) 0 3.3 0 0.5 0 0 4.07 3.51 0 7.52 0 3.07 1 36.52 Thiamin(mg) 0.18 0.02 0 Sugar(g) 0 11.09 0 20.83 0 0 3.49 0.68 12.47 3.4 0 14.43 2 134.9 Ribo(mg) 0.04 0.04 0
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Wellness book
Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana SPORTPHARMA WHEY Protein Shake, Chocolate Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried 0.47 0.11 0.17 0 0.08 0.06 0.22 0.05 0.05 0.12 0.14 0.22 0 0.47 0.09 0 2.48 Niacin(mg) 0.53 0.15 38.19 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.01 0.18 2.69 0 0.11 0.06 0 0.11 0.03 0.22 0 0.14 0.06 0.19 0.11 0.06 0 0.04 0 1.32 Vit B12(g) 0 0 5.03 0 0.05 0.08 0 0.11 0.07 0.07 0.1 0.05 0.08 0.05 0.45 0.67 0 0.09 0 1.94 Fol (DFE)(g) 14.04 9.69 374.77 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana Niacin(mg) 0 0 0.37 1.38 0 1.49 6.87 0.99 10.81 8.33 0.83 2.98 0.23 2.45 0 0.78 Vit B6(mg) 0 0 0.08 0.25 0 0.29 0.08 0.1 0.48 0.19 0.14 0.28 0.09 0.09 0 0.43 Vit B12(g) 0 0 0 0 0 0 1.23 0 0.27 2.3 0 0 1.23 0 0 0 Fol (DFE)(g) 0 0 39.3 89.01 0 6 8.2 74.4 3.4 0 50.51 7.8 12.25 36.57 0 23.6
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Wellness book
SPORTPHARMA WHEY Protein Shake, Chocolate Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana SPORTPHARMA WHEY Protein Shake, Chocolate 0 38.19 Vit C(mg) 0 0.53 9 0 69.69 75.35 0 19.6 2.26 124 0 1.84 28.06 0 0 0 0 10.27 0 340.59 0 2.69 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 0.09 10.62 0 0 2.94 0 0 0 0 13.65 0 5.03 Vit A (RAE)(g) 0 0.62 0 0 14.41 111.78 0 961 24.6 24.8 23.81 0 377.4 0 149.45 0 0 3.54 0 1,691.42 0 374.77 Vit A (IU)(IU) 0 12.5 500 0 294.75 2239.74 200 19218 99.43 496 79.1 135.99 8395.73 0 499.8 0.69 0 75.52 200 32,447.24 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Alpha-T(mg) 0.19 0.56 0 0 0.24 1.86 0 0.71 0 0.1 0.23 1.15 1.09 Calcium(mg) 21.06 19.06 350 14.22 52.4 22.77 0 38 17.42 27.28 11.91 14.96 35.07 Iron(mg) 2.11 0.98 0 0 0.13 0.33 0.72 0.69 1.02 0.5 0.91 1.02 0.74 Magn(mg) 63.18 62.81 0 4.74 13.1 20.7 0 27 19.48 27.28 22.96 26.86 21.04
74
Wellness book
Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana SPORTPHARMA WHEY Protein Shake, Chocolate Item Name Oatmeal, Cooked with Water Nuts, Walnut, Black or American, Chopped, Dried NANCY'S Yogurt, Fruit on Top, Blueberry, Non Fat Water, Tap, Drinking Orange Mango SEAPAK Salmon Burgers Potatoes, Sweet, Baked in Skin with Salt Tuna Salad Juice, Orange Chicken, Breast, Meat and Skin, Boneless, Roasted Salmon, with Butter, Broiled or Baked Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Rice, Brown, Long Grain, Cooked Milk, Non Fat Skim or Fat Free Almonds, Dry Roasted, Salted Water, Tap, Drinking Banana 0.06 0.02 16.42 0 0.12 0 22.75 Potas(mg) 163.8 163.44 0 0 237.11 347.76 0 475 182.45 496 208.37 376.55 244.12 83.85 382.2 491.28 0 422.44 4,274.37 19.5 298.9 184.23 14.22 5.9 300 1,446.91 Zinc(mg) 2.34 1.05 0 0.05 0.09 0.19 0 0.32 0.57 0.12 0.87 0.56 0.49 1.23 1.03 2.28 0.05 0.18 11.42 0.82 0.07 2.64 0 0.31 9 21.99 Sodium(mg) 9.36 0.62 140 18.96 0 2.07 380 246 412.05 2.48 60.38 98.6 357.76 9.75 102.9 233.91 18.96 1.18 2,174.99 DA Plus 10 P May 06, 2013 Carrera Logan, carreralogan@yahoo.com Profile: Carrera Logan, 3 Day Average 83.85 26.95 193.89 4.74 31.86 0 650.45
Item Name SPORTPHARMA WHEY Protein Shake, Chocolate 0 4,274.37 0 11.42 80 2,174.99
Potas(mg)
Zinc(mg)
Sodium(mg)
DA Plus 10 P
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Wellness book
Energy Balance for May 02, 2013, May 03, 2013, May 04, 2013
Date May 02, 2013 May 03, 2013 May 04, 2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: kCal Consumed 2178 3062 2635 7875 kCal 3069 2625 1676 949 kCal Burned 1676 1676 1676 5028 Net kCal 502 1386 959 2847
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Wellness book
BIBLIOGRAPHY
http://www.cengagebrain.com/shop/index.html
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RESOURCES

http://nematode.unl.edu/what-is-a-nematode.htm http://www.ncsweetpotatoes.com/sweet-potato-industry/growing-sweet-potatoes-in-northcarolina/diseases-disorders/
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Wellness book
79

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Wellness book

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

mg mg mg mg mcg mcg mg mcg

Vitamin E Calcium Iron

Potassium Zinc Sodium

DRI GOALS vs. 3-DAY DIET RECORD

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

Water Kcals PROTEIN CHO Fiber LIPIDS

2.7 3069 50.8 337 50 66 30 12 1.1

EFA: n-6 EFA: n-3

VITAMINS mg mg mg mg mcg mcg mg mcg

5 884 14 255 3348 7 3837

33% 88% 78% 82% 71% 88% 25580%

Potassium Zinc Sodium

DRI Goals Nutrient DRI

Essential Fatty Acids

Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C

1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg

DRI Adequate Intake

Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

Carbohydrate Fat, Total 305.18 g 90.25 g

337.0 - 487.0 g 66.0 - 116.0 g

Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol

30.26 g 32.41 g 0.03 g 282.15 mg

Essential Fatty Acids

Calcium Iron Magnesium

1,514.16 mg 22.69 mg 588.94 mg

151% 126% 190%

Profile: Carrera Logan, 3 Day Average

CHO Fiber LIPIDS

96% 38% 136% 83% 117% 136%

91% 70% 136% 50% 242% 209%

-6% 32% 0% -33% 125% 73%

EFA: n-6 EFA: n-3

VITAMINS mg mg mg mg mcg mcg mg mcg

Vitamin E Calcium Iron

Potassium Zinc Sodium

LowFat Yogurt carrots 1 eac 1.0 1 eac 1.0

1.0 1.0 1.0 1.0 DAY 2 1.0 1.0

1.0 1.0 1.0 1.0

Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

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

Intake NUTRIENT Unit RDA/AI A

Water Kcals PROTEIN CHO Fiber LIPIDS

2.7 3069 50.8 337 50 66 30 12 1.1

1.72 2462 95 324 19 90 25 14 1.5

64% 80% 187% 96% 38% 136% 83% 117% 136%

30% 5% 150% -6% 32% 0% -33% 125% 73%

EFA: n-6 EFA: n-3

VITAMINS mg mg mg mg mcg mcg mg mcg

Vitamin E Calcium Iron

Potassium Zinc Sodium

Grains Vegetables Fruits Dairy Protein Foods Empty Calories

tips tips tips tips tips

% Goal 44.5% 49.8% 136.3% 80.1% 199.6% 64.9%

Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C

1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg

DRI Adequate Intake

Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

Carbohydrate Fat, Total 323.56 g 89.52 g

337.0 - 487.0 g 66.0 - 116.0 g

Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol