INSTRUCTOR MANUAL For Advanced Nutrition and Human Metabolism 8e Sareen Gropper, Jack Smith, Timothy by StudyGuide

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................... 9 Activities and Assignments ......................................................................................................... 11 Additional Resources................................................................................................................... 14 Internet Resources .................................................................................................................................. 14 Appendix ...................................................................................................................................... 15 Standard Writing Rubric .......................................................................................................................... 15 Standard Discussion Rubric ..................................................................................................................... 16

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Purpose and Perspective of the Chapter This chapter introduces the basic functions of the human cell to serve as background as students proceed to learn about nutrition and metabolism within the human body.

Chapter Objectives The following objectives are addressed in this chapter: 1.1

Identify cellular components and their functions.

1.2

Describe the roles of cell receptors and enzymes.

1.3

Explain the mechanisms by which enzymatic reactions are regulated.

1.4

Discuss the need for and pathways involved in apoptosis.

1.5

Describe how energy is released and utilized in chemical reactions.

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Chapter Outline I.

Introduction 1. This chapter provides a brief review of the basics of a cell, including cellular components, biological energy, and an overview of a cell’s natural life span. 2. Key Terms a. Cells—basic living, structural, and functional units of the human body b. Eukaryotic cells—multicellular organisms c. Prokaryotic cells—primitive cells d. Plasma membrane—sheetlike structure that encapsulates and surrounds the cell, allowing it to exist as a distinct unit 3. Figures and Tables a. Figure 1.1—three-dimensional depiction of a typical mammalian liver cell II. Components of Cells A. Plasma Membrane 1. Sheetlike structure that encapsulates and surrounds the cell. It is asymmetrical and considered to be a fluid structure 2. Key Terms a. Hydrophobic—molecule or part of molecule that repels water but has strong affinity for nonpolar substances b. Receptors—macromolecules that bind a signal molecule with a high degree of specificity that triggers intracellular events

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

c. Enzymes—protein catalysts that increase the rate of a chemical reaction in the body 3. Figures and tables a. Figure 1.2—lipid bilayer structure of biological membranes b. Figure 1.3—fluid model of cell membrane. Lipids and proteins are mobile and can move laterally in the membrane B. Cytosol and Cytoskeleton 1. The cytoplasm includes a. Cytosol—a gel-like liquid inside the plasma membrane but not in the nucleus b. Cytoskeleton—made up of microtubules, intermediate filaments, and microfilaments 2. Organelles Key Terms a. Microtubules—hollow, cylindrical cytoskeletal structures composed of the protein tubulin that act to support the cell structure b. Intermediate filaments—strong, ropelike cytoskeletal fibers that are made of protein and that function to provide mechanical stability to cells c. Microfilaments—solid cytoskeletal structures made of a double-helix polymer of the protein actin that play a role in cell motility 3. Microtubules, intermediate filaments, and microfilaments—make up the cytoskeleton 4. Structural arrangement of the cell influences metabolic pathways a. Hexose monophosphate shunt—pentose phosphate pathway 5. Figures and tables a. Figure 1.4—the cytoskeleton provides a structure for cell organelles, microvilli, and large molecules C. Mitochondrion 1. Cellular organelle that is the site of energy production by oxidative phosphorylation and the site of tricarboxylic acid cycle 2. Key terms a. Mitochondria—primary sites of oxygen use and ATP production in cells b. Oxidative phosphorylation—pathway in the mitochondria that makes ATP from ADP and Pi c. Electron transport chain—sequential transfer of electrons from reduced coenzymes to oxygen that is coupled with ATP formation and occurs within the mitochondria 3. Mitochondrial membrane—a double membrane that surrounds the mitochondrial matrix; the inner membrane is less permeable than the porous outer membrane 4. Mitochondrial matrix—the interior space in which metabolic enzyme systems catalyze reactions of the tricarboxylic acid and fatty acid oxidation 5. Figures and tables

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

a. Figure 1.5—the mitochondrion b. Figure 1.6—overview of a cross section of a mitochondrion D. Nucleus 1. Largest organelle within the cell, regulating most cellular activities 2. Key terms a. Nuclear envelope—composed of an inner and an outer membrane; surrounds the cell nucleus b. Nucleolus—region of the nucleus containing condensed chromatin and sites for synthesizing ribosomal RNA c. Genes—section of chromosomal DNA that codes for a single protein d. Genome—sum of all the chromosomal genes of a cell e. Nucleotides—phosphate esters of the 5ʹ-phosphate of a purine or pyrimidine in N-glycosidic linkage with ribose or deoxyribose; occurs in nucleic acids f. Complementary base pairing—pairing of nucleotide bases in two strands of nucleic acids; A pairs with T or U, while G pairs with C g. Replication—synthesis of a daughter duplex DNA molecule identical to the parental duplex DNA h. Transcription factors—auxiliary proteins that bind to specific sites in the DNA and alter the transcription of nearby genes i. Sense strand—the strand of DNA that serves as a template for mRNA j. Introns—noncoding regions of a gene k. Exons—coding regions of a gene l. Anticodons—three-base sequences of nucleotides within transfer RNA molecules m. Elongation—extension of the polypeptide chain of the protein product during protein synthesis n. Signal transduction—cascade of events that leads to translocation of a transcription factor into the nucleus o. Translocation—movement of a transcription factor into the nucleus, where it can bind to DNA p. MicroRNAs—small noncoding RNAs that silence gene expression by binding to mRNA to inhibit its translation and/or promote its degradation 3. Nucleic acids—macromolecules of nucleotides; consist of a nitrogenous core, a pentose sugar, and a phosphate 4. Cell replication—synthesis of daughter DNA identical to the parental DNA 5. Transcription—taking genetic information in a single strand of DNA and making a specific sequence of bases in a messenger RNA chain 6. Translation—process by which genetic information in an mRNA molecule is turned into the sequence of amino acids in the protein 7. Control of gene expression—controlled through transcription, processing-level control mechanisms determine the path by which mRNA is translated into

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

polypeptide, and translation-level control mechanisms determine which mRNA is translated 8. Figures and tables a. Figure 1.7—steps of protein synthesis b. Figure 1.8—DNA replication E. Endoplasmic Reticulum and Golgi Apparatus 1. The organelles function together to create a mechanism for communication from the innermost part of the cell to its exterior 2. Key terms a. Endoplasmic reticulum—network of membranous channels pervading the cytosol and providing continuity between the nuclear envelope, the Golgi apparatus, and the plasma membrane b. Sarcoplasmic reticulum—smooth endoplasmic reticulum that is found in muscle cells and is the site of the calcium pump c. Cytochromes—heme-containing proteins that serve as electron carriers, such as in the P450 system d. Oxidation—enzymatic reaction in which oxygen is added to, or hydrogen and its electrons are removed from the reactant e. Lipophilic—attraction to lipids and thus repelled by water f. Hydrophilic—attraction to water and other polar substances g. Golgi apparatus—the part of the cell responsible for modifying macromolecules synthesized in the endoplasmic reticulum and packaging them to be transported to the cell surface or cytosol F. Lysosomes and Peroxisomes 1. Aid in cell’s digestion and oxidative catabolic reactions 2. Key terms a. Lysosomes—cell organelles that contain digestive enzymes b. Peroxisomes—cell organelles containing enzymes that perform oxidative catabolic reactions c. Catabolism—process by which organic molecules are broken down III. Selected Cellular Proteins A. Receptors 1. Highly specific proteins located in the plasma membrane and act as recognition markers 2. Key terms a. Ligands—small molecules or minerals that bind to a receptor on the plasma membrane b. Protein kinases—enzymes that add a phosphate group to an enzyme, generally activating the enzyme 3. Receptors that generate internal chemical signals—an internal chemical signal is generated following interaction between some receptors and ligands

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

4. Receptors that function as ion channels—in some cases, the binding of the ligand to its receptor causes a voltage change, which then becomes the signal for a cellular response 5. Receptors that internalize stimuli—a stimulus is internalized through a stimulus 6. Receptor’s role in homeostasis—receptors that respond to changes in the external conditions 7. Figures and tables a. Figure 1.9—example of an internal chemical signal by a second messenger b. Figure 1.10—internalization of a stimulus into a cell via its receptor B. Catalytic Proteins (Enzymes) 1. Enzymes catalyze reactions, taking part in reactions, but they are not part of the final product of that reaction 2. Key terms a. Oxidoreductases—enzymes that catalyze reactions in which one compound is oxidized and another is reduced b. Transferases—enzymes that catalyze reactions not involving oxidation and reduction in which a functional group is transferred from one substrate to another c. Hydrolases—enzymes that catalyze cleavage of bonds between carbon atoms and some other kind of atom by the addition of water d. Lyases—enzymes that catalyze cleavage of carbon–carbon, carbon–sulfur, and certain carbon–nitrogen bonds without hydrolysis or oxidation-reduction e. Isomerases—enzymes that catalyze the interconversion of optical or geometric isomers f. Ligases—enzymes that catalyze the formation of bonds between carbon and other atoms g. Ischemia—deficiency of blood in a tissue h. Oncogenes—mutated genes capable of causing a normal cell to convert to a cancerous cell 3. Reversibility—the ability of an enzyme to catalyze a reaction in both directions 4. Regulation—control of anabolic and catabolic reactions to maintain balance a. Covalent modification—enzyme is inactive until it is post-translationally modified (a change is made after the protein was synthesized). b. Allosteric enzyme modulation—a secondary regulatory mechanism present in certain enzymes called allosteric enzymes. These enzymes possess another specific site besides the catalytic site c. Induction—creates changes in the concentration of certain inducible enzymes by increasing enzyme synthesis 5. Examples of enzyme types—enzymes are classified by the type of reaction they influence (see a–f under Key Terms) 6. Clinical applications of cellular enzymes—enzymes are synthesized

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

intracellularly, and most function within the cell in which they are formed. The concentration of some enzymes in the serum is used clinically to diagnose medical disorders. In order to be clinically useful, enzymes must a. Have high degree of organ or tissue specificity b. Have a steep concentration gradient of enzyme activity between the interior and exterior of cells c. Function in the cytosol of the cell so that it leaks out when cell is damaged d. Be stable for a reasonable time period in the vascular compartment IV. Apoptosis 1. Programmed cell death 2. Key terms a. Apoptosis—programmed cell death b. Caspases—family of cysteine proteases involved in the degradative events during apoptosis c. Tumor necrosis factor—a cytokine released by immune cells and mast cells that causes destruction of tumors and migration of neutrophils toward the site of bacterial infections d. Oncosis—a prelethal pathway accompanied by cellular swelling, organelle swelling, and increased membrane permeability that lead to cell death e. Motility—movement V. Biological Energy A. Energy Release and Consumption in Chemical Reactions 1. Energy is derived from macronutrients 2. Key terms a. Macronutrients—dietary nutrients that supply energy, including fats, carbohydrates, and proteins 3. Figures and tables a. Figure 1.11—adenosine triphosphate b. Figure 1.12—a comparison of the simple combustion and the metabolic oxidation of the fatty acid palmitate B. Units and Expressions of Energy 1. Units of energy—calories are the unit of energy used throughout this text. Kcal is used to represent 1,000 calories, as would be present in food. 2. Key terms a. Free energy—the potential energy inherent in the chemical bonds of nutrients b. Exothermic—a reaction in which the reactants have more free energy than the products; it therefore gives off energy as heat c. Endothermic—a reaction in which the products have more free energy than the reactants; it therefore requires energy d. Transition state—energy level at which reactant molecules have been

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

activated and can undergo an exothermic reaction e. Activation energy—energy introduced into the reactant molecules to activate them to the transition state so that an exothermic reaction can take place 3. Free energy—potential energy inherent in the chemical bonds of nutrients that is released if the molecules undergo oxidation 4. Exothermic and endothermic reactions—reactions either requiring energy or releasing energy 5. Activation energy—energy required for a reaction to occur. Exothermic reactions are favored since they do not require external energy input 6. Cellular energy—how the cell derives its energy from a series of chemical reactions 7. Reversibility of chemical reactions—most cellular reactions are reversible, meaning an enzyme can catalyze in both directions 8. Standard free energy change—a temperature of 25°C (298 K), a pressure of 1.0 atm, and the presence of both the reactants and the products at their standard concentrations, namely 1.0 mol/L 9. Equilibrium constant and standard free energy change—the equilibrium constant of a reaction determines the sign and magnitude of the standard free energy change 10. Standard pH—7.0 is the adopted standard pH value, near neutral for biochemical reactions 11. Nonstandard physiological conditions—physiological standard conditions do not often exist, which may explain why reactions proceed when the conditions are not standard 12. Figures and tables a. Figure 1.13—the uphill–downhill concept illustrating energy-releasing and energy-demanding processes b. Figure 1.14—example of a shift in the equilibrium by changing from standard conditions to physiological conditions C. The Role of High-Energy Phosphate in Energy Storage 1. ATP can be used as a universal source of energy through the hydrolysis of the phosphate bonds 2. Figures and tables a. Figure 1.15—examples of very high-energy phosphate compounds b. Figure 1.16—an illustration of how ATP is generated from the coupling of ADP and phosphate through the oxidative catabolism of nutrients and in turn, is used for energy-requiring processes D. Coupled Reactions in the Transfer of Energy 1. Reactions that require energy and reactions that yield energy 2. Figures and tables a. Figure 1.17—examples of high-energy phosphate bonds being transferred

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

b. Figure 1.18—exothermic reactions E. Reduction Potentials 1. Ability of a compound to be reduced by accepting an electron or electrons 2. Key terms a. Standard reduction potential—tendency of a molecule to donate or receive electrons b. Hydrogen atoms—electrically neutral element of hydrogen containing one proton and one electron VI. Summary A. Plasma Membrane 1. Ability to protect the cell while adjusting to the environment B. Communication of the Cell 1. Cell’s ability to use the cytosol, microtrabecular network, and the endoplasmic reticulum and Golgi apparatus to communicate between the nucleus and plasma membrane C. Division of Labor among Cell Components 1. Each organelle has a unique function, with little overlap D. Nucleus 1. Ability to ensure all needed proteins are synthesized E. Apoptosis 1. Programmed cell death F. External Needs of the Cell 1. Energy from macronutrients 2. Nutrients that serve as building blocks 3. Vitamins, minerals and water as regulatory nutrients [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: When the Cell Goes Awry a. Some individuals have high levels of cholesterol in their blood, hypercholesterolemia, that is associated with coronary heart disease. Let’s consider some differences in the cells of different people that could contribute to higher or lower levels of blood cholesterol. One type of receptor on the membrane of liver cells is the LDL receptor. The ligand for that receptor is circulating LDL. b. What might happen if someone’s cells were not able to make LDL receptors? i. Answer: If there were no LDL receptors, the ligand LDL could not bind to a receptor on the plasma membrane of the cell. It would have no

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

way to enter cells, causing the LDL-associated cholesterol in the blood to become very high, which can eventually lead to a heart attack. c. Another genetic difference is a patient who does not synthesize the protein PCSK9. Normally, PCSK9 binds to LDL receptors, preventing LDL from binding. d. For patients who do not make PCSK9, what might their blood cholesterol levels be? i. Answer: Their blood cholesterol levels would be low because they would have many LDL receptors available to take LDL cholesterol from the blood into cells. 2. Discussion: Regulation of Enzyme Activity a. Enzyme activity is regulated by three major mechanisms. b. Name each of the three mechanisms, and explain how each one works. i. Answer: 1. In covalent modification, after the enzyme has been synthesized, a post-translational change can occur, likely adding or removing a phosphate group. 2. In allosteric enzyme modulation, the enzyme has an allosteric site in addition to the catalytic site. Another compound (a modulator) can bind to the allosteric site, changing the activity of the enzyme (either increasing or decreasing depending on the specific enzyme and modulator). 3. In enzyme induction, the concentration of the available enzyme is increased by increased synthesis of the protein, depending upon cellular conditions. 3. Discussion: Oxidation and Reduction a. What serves as the electron acceptor and donor throughout the oxidation and reduction of glucose? i. Answer: NADH; when NAD+, it is able to accept the hydrogen; when NADH, it is able to donate the hydrogen. 4. Discussion: Genetic Differences in the ER—You may pose this question when discussing the Perspectives section of this chapter. a. The endoplasmic reticulum has multiple roles, including translation and protein regulation. What are some disorders that the endoplasmic reticulum plays a role in? i. Answer: Cystic fibrosis, type 1 diabetes, neonatal diabetes. [return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Activities and Assignments Each of these activities could be assigned to online students. If you are teaching in a faceto-face classroom, you could put students in small groups to create any of the assignments; similarly, online students could work in small groups to complete the activities. 1. Concept map: Create a concept map that illustrates how components of the cell are involved in synthesizing a protein, such as an enzyme. 2. Job descriptions: Select three different organelles, and write a job description for each organelle as if they were each your employee. A job description might typically include the qualifications or important characteristics of the employee and then list job duties. 3. Create a model of a cell: Use a variety of items from home to create a two- or three-dimensional representation of a cell with its organelles. Consider what items might resemble the various organelles. [For in-class teaching, students may be asked to bring the model to class and show their classmates. For online teaching, students can be asked to take a picture of the model and post it in an online forum for classmates to view.] 4. YouTube video: Watch this video, The Typical Animal Cell: https://www.youtube.com/watch?v=0Z3Pg8GRzr4. Then write a list of a. At least two things you learned from the video that you did not previously know b. At least two things you heard in the video that you learned from the course textbook or lecture c. At least two things mentioned in the video that you knew before you began this course. 5. From DNA to Protein: You have learned about the organelles of the eukaryotic cell and how each has a vital function. The process by which the cell creates proteins is an important function. a. Find a partner and draw a diagram or a process map showing how a cell takes the DNA and produces a protein. Describe which organelles are involved in the process and which processes are occurring throughout the cell. b. After your work, you might see if you want to add anything after watching From DNA to Protein: https://www.youtube.com/watch?v=gG7uCskUOrA&t=2s i. Answer: The diagram should highlight the DNA in the nucleus undergoing transcription to become RNA to messenger RNA. From there, it should show the mRNA leaving the nucleus and entering the cytoplasm to be translated by the ribosomes into proteins. 6. Explanation of Apoptosis: With a partner, explain to one another what apoptosis is and why it is important. You may find this YouTube video a helpful resource: (157)

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

"What Is Apoptosis?" The Apoptotic Pathways and the Caspase Cascade— YouTube 7. Worksheet 1-1: Labeling It—A Eukaryotic Cell (see next page) Worksheet answers: A. Mitochondria—energy, ATP synthesis, cellular respiration B. Golgi apparatus—packages proteins, lipid synthesis for protein packaging C. Rough endoplasmic reticulum—contains ribosomes responsible for protein synthesis D. Nucleolus—ribosomal RNA synthesis

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Worksheet 1-1: Labeling It—A Eukaryotic Cell Label the letters in the following diagram, and describe the function of each of the organelles.

A. ____________________________________________________________________ B. ____________________________________________________________________ C. ____________________________________________________________________ D. ____________________________________________________________________

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Additional Resources Internet Resources • • • • • •

The Typical Animal Cell https://www.youtube.com/watch?v=0Z3Pg8GRzr4 Cell Organelles 6 Cell Organelles | Britannica Structure of the Cell Membrane (157) Structure of the Cell Membrane—Active and Passive Transport—YouTube How Mitochondria Produce Energy (157) How Mitochondria Produce Energy— YouTube From DNA to Protein https://www.youtube.com/watch?v=gG7uCskUOrA&t=2s What Is Apoptosis? (157) "What Is Apoptosis?" The Apoptotic Pathways and the Caspase Cascade—YouTube

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Appendix Providing students with rubrics helps them understand expectations and components of assignments. Rubrics help students become more aware of their learning process and progress, and they improve students’ work through timely and detailed feedback. Customize these rubric templates as you wish. The writing rubric indicates 40 points, and the discussion rubric indicates 30 points.

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Needs Improvement The assignment partially addresses some or all questions in the assignment. 8 points The assignment presents ideas in a mostly clear manner and with a mostly strong organizational structure. The assignment includes an appropriate introduction, content, and conclusion. Coverage of facts, arguments, and conclusions are mostly logically related and consistent. 7 points The assignment is based upon adequate academic literature but does not include peerreviewed journals and other scholarly work. 3 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Meets Requirements The assignment clearly and comprehensively addresses all questions in the assignment. 15 points The assignment presents ideas in a clear manner and with strong organizational structure. The assignment includes an appropriate introduction, content, and conclusion. Coverage of facts, arguments, and conclusions are logically related and consistent. 10 points

Incomplete The assignment does not address the questions in the assignment. 0 points The assignment does not present ideas in a clear manner and with strong organizational structure. The assignment includes an introduction, content, and conclusion, but coverage of facts, arguments, and conclusions are not logically related and consistent. 0 points

The assignment is not based upon appropriate and adequate academic literature and does not include peer-reviewed journals and other scholarly work. 0 points The assignment does not follow the required citation guidelines. 0 points The assignment is incomplete or unintelligible. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 1: The Cell: A Microcosm of Life

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Meets Requirements The student submits or participates in discussion by the posted deadlines and follows all assignment instructions for initial post and responses. 5 points Comments stay on task. Comments add value to discussion topic. Comments motivate other students to respond. 20 points The student maintains appropriate language, offers criticism in a constructive manner, and provides both positive and negative feedback. 5 points

Needs Improvement The student does not participate or submit discussion by the posted deadlines and does not follow instructions for initial post and responses. 3 points Comments may not stay on task. Comments may not add value to discussion topic. Comments may not motivate other students to respond. 10 points The student does not always maintain appropriate language, offers criticism in an offensive manner, and provides only negative feedback. 3 points

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................... 7 Additional Activities and Assignments ......................................................................................... 8 Additional Resources................................................................................................................... 14 Internet Resources .................................................................................................................................. 14 Appendix ...................................................................................................................................... 15 Generic Rubrics ....................................................................................................................................... 15 Standard Writing Rubric .......................................................................................................................... 15 Standard Discussion Rubric ..................................................................................................................... 16

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

Purpose and Perspective of the Chapter The purpose of this chapter is to describe the structures and processes involved in the breakdown of food into nutrients ready for absorption and then to discuss the process by which the nutrients are absorbed in the small intestine for entry into circulation through the body.

Chapter Objectives The following objectives are addressed in this chapter: 2.1

Identify the organs of the digestive tract and their roles/functions in nutrient digestion and absorption.

2.2

Describe the secretions released by the digestive tract organs, including accessory organs, and factors influencing the release of these secretions.

2.3

Describe the factors influencing digestive tract motility.

2.4 Describe the structural features of the small intestine that facilitate nutrient absorption. 2.5

Identify the beneficial effects of the gut microflora.

2.6

Describe the roles of the nervous system and regulatory peptides in regulation of the digestive process.

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Chapter Outline I.

Introduction 1. This chapter covers the organs and processes involved in digestion and absorption of the nutrients consumed and needed. The body needs six classes of nutrients: carbohydrates, lipids, proteins, vitamins, minerals, and water. II. The Structures of the Digestive Tract and the Digestive and Absorptive Processes 1. The digestive tract consists of organs digesting, absorbing, and assisting in the digestion and absorption process 2. Key Terms a. Endocrine—all the body’s hormone-secreting glands b. Zymogens—an inactive form of an enzyme 3. Figures and Tables a. Figure 2.1—the digestive tract and its accessory organs b. Figure 2.2—the sublayers of the small intestine c. Table 2.1—digestive enzymes and their actions A. Oral Cavity

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

1. Consists of the mouth and pharynx; entryway to the digestive tract 2. Key Terms a. Lingual lipase—pertains to the tongue and digestion of lipids 3. Figures and Tables a. Figure 2.3—secretions of the oral cavity B. Esophagus 1. Receives the bolus from the oral cavity and passes it to the stomach 2. Key Terms a. Reflex—an involuntary response to a stimulus b. Nervous system—the system of nervous tissue made up of neurons and glial cells 3. Selected disorders of the esophagus—gastroesophageal reflux disease C. Stomach 1. Receives the bolus of food from the esophagus and further digests. Consists of four main regions: cardia, fundus, body, and antrum/pyloric portion 2. Key Terms a. Chyme—partially digested food b. Mucin—glycoproteins found in some body secretions, such as saliva c. Prostaglandins—biologically active compounds derived from linoleic or αlinolenic acids d. Antral—pertaining to the antrum; the lower or distal portion of the stomach e. Osmolarity—a measure of the solute particle numbers expressed as osmoles of solute particles in 1 L of solution (osm/L); in dilute aqueous solutions as found in the human body, only a small numerical difference exists between osmolarity and osmolality f. Bile—a body fluid made in the liver and stored in the gallbladder that participates in emulsifying fat and forming micelles for fat absorption g. Insulin—hormone secreted by the pancreas in response to rising blood glucose derived from food; promotes glucose uptake into muscles and adipose tissue, thus normalizing blood glucose concentration 3. Gastric juice—contains hydrochloric acid that is composed of hydrogen ions and chloride ions from parietal cells in the lumen of the stomach; also contains three enzymes: pepsin, gastric lipase, and salivary amylase 4. Regulation of gastric secretions—three phases: before food reaches the stomach, once the food reaches the stomach, and after food has left the stomach 5. Regulation of gastric motility and gastric emptying—use of peristalsis still occurs in the stomach; the stomach also uses electrical rhythm 6. Selected disorders of the stomach—peptic ulcer disease 7. Figures and Tables

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

a. Figure 2.4—structure of the stomach including a gastric gland and its secretions b. Figure 2.5—mechanism of HCl secretion c. Figure 2.6—approximate pHs of selected body fluids, compounds, and beverages d. Figure 2.7—effects of selected gastrointestinal hormones/peptides on gastrointestinal tract secretions and motility D. Small Intestine 1. Chyme enters the small intestine, the main site for digestion and absorption of nutrients. The three sections of the small intestine are duodenum, jejunum, and ileum 2. Key Terms a. Enterocytes—intestinal cells b. Microvilli—extensions of intestinal epithelial cells designed to present a large surface area for absorbing dietary nutrients c. Apical—at or near the apex; pertaining to the intestinal lumen side of an enterocyte d. Glycocalyx—the layer of glycoprotein and polysaccharide that surrounds many cells 3. Structural aspects, secretions, and digestive processes of the small intestine— consists of folds of mucosa, villi, and microvilli 4. Regulation of intestinal motility and secretions—chyme is propelled by contractions that are influenced by the nervous system as well as various hormones and peptides 5. Figures and Tables a. Figure 2.8—the small intestine b. Figure 2.9—the structure of the small intestine c. Figure 2.10—structure of the absorptive cell of the small intestine d. Figure 2.11—movement of chyme in the gastrointestinal tract E. Accessory Organs 1. Pancreas—found behind the greater curvature of the stomach; contains both endocrine and exocrine cells a. Exocrine cells release the digestive enzymes, including proteases. b. Endocrine cells release insulin c. Release of digestive enzymes is regulated by secretin and cholecystokinin. d. Selected disorders of the pancreas—pancreatitis 2. Key Terms a. Exocytosis—a process by which compounds may be released from cells b. Proteases—enzymes that digest proteins c. Serum—the pale yellowish, clear fluid portion of blood from which the clotting factors have been removed

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

d. Acute—having a rapid or sudden onset e. Steatorrhea—the presence of an excessive amount of fat in the feces f. Enterohepatic circulation—movement of a substance, such as bile, from the liver to the intestine and then back to the liver g. Resins—compound that is usually solid or semisolid and usually exists as a polymer h. Plasma—liquid portion of blood that has been separated from the particulate portion 3. Liver—two lobes, right and left, each containing hepatocytes. Makes bile, which emulsifies fat 4. Gallbladder—located on the surface of the liver; stores concentrated bile a. Selected disorders of the gallbladder—Cholelithiasis or gall stones 5. Figures and Tables a. Figure 2.12—(a) ducts of the gallbladder, liver, and pancreas; also exocrine and endocrine portions of the pancreas (b) schematic representation of the exocrine and endocrine portions of the pancreas b. Figure 2.13—the anatomy of the liver c. Figure 2.14—enterohepatic circulation of bile d. Figure 2.15—synthesis of secondary bile acids by intestinal bacteria F. Absorptive Process 1. Absorption of most nutrients begins in the duodenum and continues throughout the jejunum and ileum. Most absorption occurs in the proximal portion of the small intestine a. Nutrients are absorbed across the brush border into the enterocyte via diffusion, facilitated diffusion, or active transport and occasionally via pinocytosis 2. Key Terms a. Pinocytosis—process by which the plasma membrane of a cell folds inward to ingest material b. Endocytosis—form of pinocytosis in which material enters a cell through its membrane and is incorporated in vesicles for digestion c. Macronutrient—dietary nutrients that supply energy, including fats, carbohydrates, and proteins 3. Figures and Tables a. Figure 2.16—primary sites of nutrient absorption in the gastrointestinal tract b. Figure 2.17—primary mechanisms for nutrient absorption G. Colon (Large Intestine) 1. Materials enter through the ileocecal sphincter into the cecum and then through the ascending, transverse, descending, and sigmoid sections 2. Key Terms

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

a. Microflora—bacteria adapted to living in a specific environment, such as intestines b. Fermentation—an anaerobic breakdown of carbohydrates and proteins by bacteria c. Short-chain fatty acids—fatty acids typically containing two to four carbons d. Splanchnic—pertaining to the internal organs. The splanchnic organs or portal-drained viscera include the liver, stomach, intestines, and spleen e. In vitro—in a test tube or culture f. Fermented—anaerobically broken down substrates that yield reduced products and energy g. Probiotics—products that contain specific strains of microorganisms in sufficient numbers to alter the microflora of the gastrointestinal tract, ideally to exert beneficial health effects h. Prebiotics—nondigestible food ingredients that serve as substrates to promote the colonic growth and/or activity of selected health-promoting species of bacteria 3. Colonic secretions and motility and their regulation—goblet cells secrete mucus 4. Colonic bacteria—trillions of microorganisms make up the gut microbiota 5. Figures and Tables a. Figure 2.18—the colon b. Figure 2.19—some benefits from the presence of bacteria in the large intestine III. Coordination and Regulation of the Digestive Process A. Neural Regulation 1. Autonomic division communicates with digestive organs directly and with the digestive tract’s own, local nervous system B. Regulatory Peptides 1. Consists of gastrointestinal hormones and neuropeptides that influence digestion and absorption 2. Regulatory peptides include gastrin, cholecystokinin, secretin, peptide YY, and motilin 3. Four paracrines affecting the digestive tract are somatostatin, histamine, glucagon-like peptides, and insulin-like growth factor-1. 4. Key Terms a. Ghrelin—a hormone secreted by the stomach and duodenum that signals hunger b. Leptin—polypeptide hormone secreted by adipose tissue that reduces hunger through hypothalamic mechanisms 5. Figures and Tables a. Table 2.2—selected regulatory hormones/peptides of the gastrointestinal tract, their main production sites, and selected digestive tract functions

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

IV. Summary 1. The mechanisms in the gastrointestinal tract that allow food to be ingested, digested, and absorbed are necessary for a person’s adequate nourishment and health 2. Although the basic structure of the mucosa, submucosa, muscularis externa, and serosa remain the same throughout the gastrointestinal tract, structural modifications allow segments to perform specific functions. Notably, the villi and microvilli in the small intestine increase the surface area for absorption. [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Fat Malabsorption a. For a nutrient to be absorbed, the food that was eaten must be digested down to the basic nutrients, such as glucose from carbohydrate. Protein must be digested to amino acids, dipeptides, and tripeptides. Fat (or triglyceride) is digested to fatty acids and monoglycerides. Steatorrhea, or fatty stools, occurs when fat has not been adequately digested (fat malabsorption) and the fat goes out in the feces. b. List several digestive abnormalities that could result in fat malabsorption. Be specific regarding an organ and/or an enzyme i. Answer: 1. If the gall bladder did not function to release bile or if the liver did not make bile, the fat could not be emulsified or separated into smaller particles for the action of enzymes to digest the fat. 2. If the pancreas did not produce and release lipase, fat would not be digested. 3. If the absorptive surface (villi and microvilli) were inflamed (as in inflammatory bowel disease), the absorption of fat could be impaired. c. What would happen to the energy balance of patients with fat malabsorption? Would they likely gain or lose weight? i. Answer: They would likely lose weight because they are unable to absorb the fat and, thus, do not benefit from the energy it would supply. 2. Discussion: pH in the Gastrointestinal Tract

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

a. Discuss the pH levels of the gastrointestinal tract and the relevance of the pH being at that level for that organ i. Answer: Most of the gastrointestinal tract is slightly alkaline, a pH around 7.8. This is to protect the organs from acidic conditions, as well as enzyme mechanisms. The stomach is at a pH of around 2.0– 3.0 to aid in digestion and enzyme mechanisms but is well protected by mucus. 3. Discussion: The Microflora of the Gastrointestinal Tract a. Increasing attention is being placed on the human microbiome, the population of microorganisms in the gastrointestinal tract. b. What are potential ways that our microbiome might be helpful for our health? i. Answer: 1. Enhance our immune defense system 2. Healthful organisms could discourage the growth of less healthful organisms in the GI tract 3. Reduce the presence of carcinogenic compounds in the colon by metabolizing them 4. Increase fecal bulk, thereby decreasing the concentration of any harmful substances, such as carcinogens, being in contact with the colonic mucosa for an extended period 4. Discussion: Bariatric Surgery Effects—You may pose these questions to your students when discussing the perspectives section of this chapter. a. Gastric bypass has become more prevalent as a treatment for obesity. However, there are many nutritional risks with the lasting effects of the procedure. b. What are some of these long-term effects that should be considered when making the decision to proceed or not? c. Answer: Macronutrient and micronutrient deficiencies, as well as reduction/loss of intrinsic factor [return to top]

Additional Activities and Assignments Each of these activities could be assigned to online students. If you are teaching in a faceto-face classroom, you could put students in small groups to create any of the assignments; similarly, online students could work in small groups to complete the activities. 1. Concept Map: Digestion a. Create a concept map that illustrates how a meal enters the oral cavity and ends the digestion process in the colon. Once the organs involved are

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

identified, add the enzymes that are being utilized within each organ and their function. i. Answer: Although the presentations will vary, they should include this information (more detailed information is found in Table 2.1) 1. Oral cavity a. Salivary alpha-amylase—carbohydrate digestion b. Lingual lipase—lipid digestion 2. Esophagus 3. Stomach a. Pepsinogen—protein digestion b. Gastric lipase—lipid digestion 4. Small intestine a. Peptidases—protein digestion b. Nucleotidase—nucleotide digestion c. Pancreatic alpha-amylase—starch (andmaltotriose) digestion d. Pancreatic lipase—lipid digestion e. Disaccharidases—carbohydrate digestion 5. Colon a. Absorption of water 2. YouTube Video: Villi and Microvilli a. Watch this YouTube video on how the villi and microvilli of the small intestine function in absorption, https://www.youtube.com/watch?v=2YuEz8P98VM b. Based on the information in the video, create one multiple-choice test question you could use as an instructor in this course. 3. YouTube—Gross Anatomy of the Gastrointestinal Tract a. Some students learn about the gastrointestinal tract by observing a dissection of a cadaver. You can learn similarly via video. Watch one of the following YouTube presentations. i. (163) Anatomy of the Digestive System—YouTube (this one is a little less “gross,” with the gastrointestinal tract removed from the body and laying a lab table) ii. (163) Gross Anatomy of the Midgut and Hindgut Abdominal Region—YouTube (this one shows the gastrointestinal tract within the abdominal cavity) b. Write a brief paragraph describing anything that surprised you about seeing a human gastrointestinal tract 4. Case Study: Whipple Surgery a. Whipple surgery results in removing several important components of the gastrointestinal tract. It is sometimes performed when a patient has cancer

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

of the pancreas or injury to the pancreas, perhaps from a motor vehicle accident. It is a pancreaticoduodenectomy, a surgical removal of the head of the pancreas, the duodenum, distal common bile duct, gallbladder, and gastric antrum. b. Given this drastic change in the gastrointestinal tract, what nutritional problems do you think might occur? For further information on such a case, see Blaauw R, Case Study: Pancreas Cancer with Whipple’s Operation. S Afr J Clin Nutr. 2015;28(2):92–96. i. Answer: With reduced pancreas available, there can be loss of exocrine and endocrine function—possible diabetes—and lack of enzymes to digest protein (peptidases), carbohydrate (amylase), and fat (lipase). Fat digestion could also be impaired by limited availability of bile due to removal of the gallbladder. Difficulty in fat absorption could also reduce absorption of fat-soluble vitamins. 5. Regulatory Hormones a. In recent years, the gastrointestinal tract as a source of hormones has become clearer. Both Figure 2.7 and Table 2.2 outline the many gastrointestinal hormones and regulatory peptides that influence the digestive and absorptive processes. b. Use the information from the textbook to create four to six PowerPoint slides that describe the role of gastrointestinal hormones and regulatory peptides in digestion and absorption c. Include in the Speaker’s Notes format of PowerPoint what the lecturer would say when presenting the slides. Develop the slides and accompanying lecture at a level appropriate for this course. i. Answer: See Figure 2.7 and Table 2.2 for content that could be included. 6. Worksheet 2-1: Sequence of Digestion and Absorption (See Later Page) Worksheet Answers A: 7 B: 4 C: 5 D: 1 E: 2 F: 6 G: 3 7. Worksheet 2-2: Transport—Label It Worksheet Answers

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

1. Active transport, identified by ATP being present and transport going against concentration gradient 2. Diffusion via channel, identified by following concentration gradient (low concentration to high concentration) 3. Diffusion, identified by following concentration gradient 4. Secondary active transport, identified by the opposite flow of Cl- and HCO3and not the use of ATP 5. Diffusion via channel, identified by following concentration gradient [return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

Worksheet 2-1: Sequence of Digestion and Absorption Number the digestive activities below as 1–7, indicating the order in which they would occur as a food passed through the digestive tract. _____A. Water is absorbed in the colon _____B. The gall bladder releases bile _____C. Pancreatic enzymes are released into the small intestine _____D. Salivary amylase breaks down starch _____E. Bolus of food passes through the esophagus _____F. Nutrients pass into the enterocyte _____G. Parietal cells produce hydrochloric acid and intrinsic factor

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

Worksheet 2-2: Transport—Label It Using the following figure, label the transport that is occurring, and identify how this is determined based on information provided in the figure.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

Additional Resources Internet Resources • • • • • • • • •

Your Digestive Tract & How It Works: Your Digestive System & How it Works | NIDDK (nih.gov) Digestive System, Part 1 Crash Course A&P #33: (163) Digestive System, Part 1: Crash Course A&P #33—YouTube Digestive System, Part 2: (163) Digestive System, Part 2: Crash Course A&P #34— YouTube Digestive System, Part 3: (163) Digestive System, Part 3: Crash Course A&P #35— YouTube The Digestive System (Professor Dave): (163) The Digestive System—YouTube Your Gut Microbiome (TED talk). (163) Your Gut Microbiome: The Most Important Organ You’ve Never Heard Of | Erika Ebbel Angle | TEDxFargo—YouTube The Microbiome: The Microbiome | The Nutrition Source | Harvard T.H. Chan School of Public Health Anatomy of the Digestive System: (163) Anatomy of the Digestive System— YouTube Gross Anatomy of the Gut: (163) Gross Anatomy of the Midgut and Hindgut Abdominal Region—YouTube

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

Appendix Generic Rubrics Providing students with rubrics helps them understand expectations and components of assignments. Rubrics help students become more aware of their learning process and progress, and they improve students’ work through timely and detailed feedback. Customize these rubric templates as you wish. The writing rubric indicates 40 points and the discussion rubric indicates 30 points.

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 2: The Digestive System: Mechanism for Nourishing the Body

[return to top]

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Meets Requirements Submits or participates in discussion by the posted deadlines. Follows all assignment instructions for initial post and responses. 5 points Comments stay on task. Comments add value to discussion topic. Comments motivate other students to respond. 20 points Maintains appropriate language. Offers criticism in a constructive manner. Provides both positive and negative feedback. 5 points

Needs Improvement Does not participate or submit discussion by the posted deadlines. Does not follow instructions for initial post and responses. 3 points Comments may not stay on task. Comments may not add value to discussion topic. Comments may not motivate other students to respond. 10 points Does not always maintain appropriate language. Offers criticism in an offensive manner. Provides only negative feedback. 3 points

Incomplete Does not participate in discussion. 0 points

Does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................. 10 Additional Activities and Assignments ....................................................................................... 11 Additional Resources................................................................................................................... 17 Internet Resources .................................................................................................................................. 17 Appendix ...................................................................................................................................... 18 Generic Rubrics ....................................................................................................................................... 18 Standard Writing Rubric .......................................................................................................................... 18 Standard Discussion Rubric ..................................................................................................................... 20

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Purpose and Perspective of the Chapter This chapter discusses carbohydrate in depth, including the classification of dietary carbohydrates, how carbohydrate is digested, absorbed and transported and how it functions in metabolism.

Chapter Objectives The following objectives are addressed in this chapter: 3.1

Describe the structural and functional features of the main carbohydrate classes.

3.2

Explain how dietary carbohydrates are digested, absorbed, transported, and stored in the body.

3.3

Define glycemic index and its application in maintaining health.

3.4

Explain how blood glucose is metabolically controlled and the role of insulin.

3.5

Describe carbohydrate utilization in energy metabolism and the role of ATP.

3.6

Describe the relationships among glycolysis, the TCA cycle, the electronic transport chain, and oxidative phosphorylation.

3.7

Explain the importance of glucose synthesis from noncarbohydrate sources.

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Chapter Outline I.

Introduction 1. The major source of energy fuel in the typical human diet is carbohydrate 2. Carbohydrates are polyhydroxy aldehydes, ketones, or substances that produce these compounds when hydrolyzed, consisting of carbon, oxygen, and hydrogen atoms in a CH2O ratio 3. Figures and Tables a. Figure 3.1—classification of carbohydrates II. Simple Carbohydrates A. Monosaccharides 1. The simplest form of carbohydrate, containing three to seven carbon atoms; cannot be further broken down under mild hydrolytic conditions 2. Key Terms a. Asymmetric carbon atoms—carbon atoms with four different atoms or groups covalently attached to it

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

b. Stereoisomers—a group of compounds that have the same molecular composition but different configurations c. Anomeric carbon—the carbon that comprises the carbonyl function that can form a ring structure with the OH group on the highest-numbered chiral carbon of a monosaccharide 3. Stereoisomers—the presence of asymmetric carbon atoms in monosaccharides allows for stereoisomers 4. Ring structures—monosaccharides do not exist in an open-chain form; instead, they form a cyclic ring structure through a reaction between the carbonyl group and a hydroxyl group 5. Haworth models—a convenient and accurate way to represent the structures of the cyclized monosaccharides 6. Reducing sugars—monosaccharides that are cyclized into hemiacetals or hemiketals; capable of reducing other substances 7. Pentoses—furnish little dietary energy but are readily synthesized in the cell from hexose precursors 8. Derivatives of monosaccharides—amino sugars occur in oligosaccharides and polysaccharides; the amino group replaces the hydroxide group on the second carbon 9. Figures and Tables a. Figure 3.2—three carbon monosaccharides—an aldose and a ketose b. Figure 3.3—stereoisomers of monosaccharides c. Figure 3.4—common derivatives of monosaccharides d. Table 3.1—structural representation of D-monosaccharides B. Disaccharides 1. Sugars formed by combining two monosaccharides through a glycosidic bond between the hydroxyl group of one monosaccharide and the hydroxyl group of another 2. Maltose—formed primarily from the partial hydrolysis of starch 3. Lactose—found naturally only in milk and milk products 4. Sucrose—most commonly used natural sweetener 5. Trehalose—found naturally in fungi and other foods of the plant kingdom 6. Figures and Tables a. Figure 3.5—disaccharides III. Complex Carbohydrates A. Oligosaccharides 1. Short-chain carbohydrates, containing three, four, or five saccharides; dextrin is a common oligosaccharide

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

B. Polysaccharides 1. Carbohydrates with multiple repeating chains of monosaccharide residues held together with glycosidic bonds 2. Key Terms a. Glycogenolysis—the pathway by which glycogen is broken down to glucose 3. Starch—most common digestible polysaccharide in plants; two forms: amylose and amylopectin 4. Glycogen—major form of stored carbohydrate in animal tissues 5. Cellulose—major component of cell walls in plants 6. Figures and Tables a. Figure 3.6—structure of starches and glycogen IV. Digestion 1. Carbohydrates are hydrolyzed to monosaccharides for absorption 2. Key Terms a. Glycosidases—digestive enzymes that hydrolyze polysaccharides to their constituent monosaccharide units b. Carbohydrases—same as glycosidases B. Digestion of Polysaccharides 1. Digestion starts in the mouth with the key enzyme salivary α-amylase, a glycosidase that specifically hydrolyzes α(1-4) glycosidic linkages 2. The stomach does not digest carbohydrates, and starches are further digested by pancreatic α-amylase in the small intestine 3. Figures and Tables a. Figure 3.7—starch digestion C. Digestion of Disaccharides 1. Digestion of disaccharides or small oligosaccharides occurs in the small intestine, mostly within the microvilli in the upper small intestine via disaccharidases 2. Figures and Tables a. Figure 3.8—worldwide prevalence of lactose intolerance V. Absorption and Transport A. Membrane Transport 1. SLGTs—energy dependent sodium-glucose cotransporters 2. GLUTs—facilitated diffusion glucose transporters 3. Key Terms a. Hyperglycemia—elevated levels of glucose in the blood 4. Figures and Tables a. Figure 3.9—a model for the structural orientation of a glucose transporter

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

b. Figure 3.10—membrane transport of monosaccharides c. Table 3.2—membrane transporters of monosaccharides B. Intestinal Absorption of Glucose and Galactose 1. After carbohydrate digestion, glucose and galactose are absorbed into the enterocyte by active transport and facilitated transport 2. Active transport—mechanism for glucose and galactose absorption into enterocytes requires energy as ATP and SGLT1 transporter protein 3. Facilitated transport—absorption of glucose into the enterocyte using GLUTs without ATP C. Intestinal Absorption of Fructose 1. Primary mechanism for fructose transport into the enterocyte is via facilitative transporter GLUT5 D. Hepatic Metabolism of Dietary Monosaccharides 1. Following the intestinal absorption of glucose, galactose, and fructose, they enter the hepatic portal vein, where they are carried directly to the liver 2. In the liver, galactose is converted to glucose derivatives 3. In the liver, fructose can be catabolized for energy or stored as triacylglycerol, depending upon energy needs. VI. Maintenance of Blood Glucose Concentration A. Homeostatic Blood Glucose 1. Key Terms a. Glucagon—hormone secreted by the pancreas in response to decreasing blood glucose concentration. Promotes glucose secretion by the liver, thus normalizing blood glucose concentration b. Glycogenesis—the formation of glycogen from glucose; a means of storing glucose c. Gluconeogenesis—the formation of glucose by the liver or kidney from noncarbohydrate precursors B. Role of Insulin 1. GLUT4, an insulin-responsive transporter that, via translocation to the plasma membrane, carefully regulates glucose entry and plays an important role in the uptake of glucose into muscle and fat cells 2. Figures and Tables a. Figure 3.11—secretion of insulin into the systemic circulation by β-cells of the pancreas b. Figure 3.12—insulin signaling pathways and the translocation of GLUT4 C. Blood–Tissue Barriers

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

1. A variety of GLUT transporters allow glucose to cross blood–tissue barriers in different tissues D. Glycemic Response to Carbohydrates 1. Two quantitative measures of the change in blood glucose after eating carbohydrate 2. Key Terms a. Glycemic index—the relative number assigned to a particular food indicating its effect on blood glucose concentration above baseline (fasting level) compared to a reference food, usually pure glucose b. Glycemic load—the glycemic load equals the glycemic index times the grams of carbohydrate in a typical portion of the food 3. Figures and Tables a. Figure 3.13—blood glucose changes following carbohydrate intake (glycemic index) b. Table 3.3—glycemic index of common foods with white bread and glucose used as the reference food VII. Integrated Metabolism in Tissues 1. Key Terms a. Glycogenesis—the pathway by which glucose is converted to glycogen b. Glycogenolysis—the pathway by which glycogen is enzymatically broken down to glucose c. Glycolysis—the pathway by which glucose is converted to pyruvate d. Gluconeogenesis—the formation of glucose by the liver or kidney from noncarbohydrate precursors e. Pentose phosphate pathway (hexose monophosphate shunt)—the pathway that metabolizes glucose-6-phosphate to pentose phosphate, producing NADPH f. Tricarboxylic acid (TCA) cycle—an aerobic metabolic cycle in the mitochondria that produces ATP; also called the citric acid cycle or Krebs cycle 2. Figures and Tables a. Figure 3.14—overview of carbohydrate metabolic pathways A. Glycogenesis 1. The pathway by which glucose is converted into its storage form glycogen 2. Key Terms a. Phosphorylation—the metabolic process of adding a phosphate group to an organic molecule 3. Figures and Tables a. Figure 3.15—glycogen storage in liver cells

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

b. Figure 3.16—glycogenesis c. Table 3.4—properties of hexokinase and glucokinase d. Figure 3.17—formation of glycogen branches by the branching enzyme B. Glycogenolysis 1. Cleavage of glycogen into individual glucose units 2. Key Terms a. Covalent regulation—binding or unbinding of a group by a covalent bond 3. Covalent regulation of phosphorylase in the liver and muscle 4. Figures and Tables a. Figure 3.18—glycogenolysis b. Figure 3.19—regulation of glycogen phosphorylase C. Glycolysis 1. The pathway by which glucose is degraded into two three-carbon units, pyruvate 2. Figures and Tables a. Figure 3.20—glycolysis and related pathways D. The Tricarboxylic Acid Cycle 1. Also called the Krebs cycle or citric acid cycle 2. Under aerobic conditions, it is the final pathway by which fuel molecules— carbohydrates, fatty acids, and amino acids—are completely oxidized to carbon dioxide and their energy is released and eventually transferred to ATP molecules 3. Key Terms a. Krebs cycle—TCA cycle b. Anaplerotic—replenishing 4. Conversion of pyruvate to acetyl-CoA—accomplished in the mitochondrial matrix by multienzyme complex called the pyruvate dehydrogenase complex 5. Release of high-energy electrons—TCA cycle generates high-energy electrons that are transferred to NAD+ and FAD, thus yielding NADH+H+ and FADH2 6. Replenishing oxaloacetate—to keep the TCA cycle functioning, intermediates in the form of oxaloacetate must be replenished in the cycle 7. NADH from glycolysis: the shuttle system—NADH in the cytosol is used in the lactate dehydrogenase reduction of pyruvate to lactate, becoming reoxidized to NAD+ without using oxygen 8. Figures and Tables a. Figure 3.21—the tricarboxylic acid (TCA) cycle b. Figure 3.22—formation of oxaloacetate from pyruvate c. Figure 3.23—glycerol-3-phosphate shuttle

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

d. Figure 3.24—malate–aspartate shuttle E. Formation of ATP 1. Main energy currency that must be continually synthesized from the energy provided by macronutrients through glycolysis, the TCA cycle, and the electron transport chain 2. ATP is also made through anaerobic steps 3. Key Terms a. Dehydrogenases—enzymes that catalyze reactions in which protons (hydrogen ions) and electrons are removed from a reactant 4. Substrate-level phosphorylation—phosphorylation of ADP to form ATP 5. Macronutrient oxidation and electron transfer—NADH and FADH2 deliver electrons and protons and are passed through a series of reactions in the electron transport chain 6. Electron transport chain—uses four complexes that work independently in oxidative phosphorylation; 7. Phosphorylation of ADP to form ATP—one glucose yields either 30 or 32 ATPs 8. ATPs produced by complete glucose oxidation—C6H12O6 + 6O2 → 6CO2 + 6H2O + energy 9. Figures and Tables a. Table 3.5—free energy of hydrolysis of some phosphorylated compounds b. Figure 3.25—examples of high-energy phosphate bond being transferred from high-energy compound phosphocreatine to form ATP and the transfer of high-energy phosphate bond to a compound, allowing it to enter into the glycolytic pathway c. Figure 3.26—nicotinamide adenine dinucleotide (NAD+) and its reduced form (NADH) d. Figure 3.27—flavin adenine dinucleotide (FAD) and its reduced form (FADH2) e. Figure 3.28—electron transfer sequence from NADH and FADH2 to O2 in the electron transport chain f. Figure 3.29—oxidized and reduced forms of coenzyme Q or ubiquinone g. Figure 3.30—oxidative phosphorylation h. Table 3.6—free energy changes at various sites within the electron transport chain showing phosphorylation sites F. The Pentose Phosphate Pathway (Hexose Monophosphate Shunt) 1. Pathway available to glucose in the cytosol 2. Generates important intermediates not produced in other pathways: pentose phosphates for synthesis of nucleic acids and reduced cosubstrate NADPH 3. Figures and Tables

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

a. Figure 3.31—the pentose phosphate pathway showing the oxidative and the nonoxidative stage G. Gluconeogenesis 1. When blood glucose concentrations decline, hormones including glucagon trigger glycose synthesis from noncarbohydrate sources 2. Key Terms a. Cori cycle—metabolic pathway in which lactate is released into the bloodstream and transported to the liver where the lactate is converted to glucose by gluconeogenesis; glucose is released into the bloodstream and taken up by muscle and red blood cells, where it can enter glycolysis, thus completing the cycle 3. Figures and Tables a. Figure 3.32—reciprocal regulation of glycolysis and gluconeogenesis b. Figure 3.33—reactions of gluconeogenesis VIII. Regulation of Metabolism A. Allosteric Enzyme Modulation 1. This mechanism can stimulate or suppress the enzymatic activity of a pathway 2. AMP, ADP, and ATP as allosteric modulators—each modulate energy breakdown and production 3. Regulatory effect of NADH/NAD+ and NADPH/NADP+—allosteric regulation of their own formation through negative modulation B. Covalent Regulation 1. This type of pathway regulation is done by the binding or unbinding of a group by a covalent bond C. Directional Shifts in Reversible Reactions 1. Control mechanism for pathways based on enzyme kinetics, the concentration of the reactants and products in the cell D. Enzyme Translocation 1. The movement and position of an enzyme within a cell influences its catalytic activity E. Genetic Regulation 1. This enzyme regulation is done through genetics by inducing transcription of new messenger RNA; it can also induce or suppress expression of a gene through hormone regulation F. Metabolic Control of Glycolysis and Gluconeogenesis 1. Most enzymatic reactions are reversible, yet in a given cell and generally in the cells of a particular organ, the pathways are going in only one direction at a given time

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

2. Figures and Tables a. Figure 3.34—insulin-independent and -dependent pathways of glucose metabolism IX. Summary 1. This chapter teaches the vital importance in nutrition: the release and conversion of the energy contained within nutrient molecules into ATP energy that is usable by the body 2. The major dietary carbohydrates are starch and disaccharides 3. After digestion of carbohydrates, monosaccharides are absorbed and metabolized through many elaborate mechanisms 4. The major metabolic pathways for producing energy from glucose include anaerobic glycolysis and aerobic tricarboxylic acid cycle [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: GLUT transporters a. Transporter proteins aid the cells in getting energy substrates across the membrane b. What are five different glucose transporter proteins, and where are they expressed? i. Answer: Could include any five of the following: • • • • • • • • • • • •

GLUT1—erythrocytes, central nervous system, blood–brain barrier, placenta, and fetal tissues GLUT2—liver, β-cells of pancreas, kidney, and small intestine GLUT3—brain (neurons), white blood cells, testis, placenta, preimplantation embryos GLUT4—skeletal muscle, heart, brown and white adipocytes GLUT5—small intestine, kidney, brain, skeletal muscle, adipocytes GLUT6—brain, spleen, and white blood cells GLUT7—small intestine, testis, prostate GLUT8—testis, brain, adipocytes GLUT9—liver, kidney, small intestine GLUT10—liver, pancreas, smooth muscle (aorta) GLUT11—kidney, placenta, skeletal muscle pancreas GLUT12—small intestine, skeletal muscle, adipocytes

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

• GLUT13—brain • GLUT14—testis c. Which of the GLUTs is insulin dependent? In what tissues does it transport glucose into cells? i. Answer: GLUT4; in muscle and fat tissue 2. Discussion: Lactose Intolerance a. The presence of diminished levels of lactase results in lactose intolerance in some adults. It is more prevalent in certain parts of the world. b. Who are individuals more likely to have lactose intolerance? i. Answer: Native Americans and people of Asian, African, and Middle Eastern descent c. What are some ways individuals with lactose intolerance can still consume dairy products? i. Answer: Use products that are specially created to be free of or low in lactose. Some individuals can tolerate fermented dairy products that contain less lactose, such as yogurt and cheese. Lactase tablets can also be purchased to add to milk to break down the lactose before the milk is consumed. 3. Discussion: ATP production d. The catabolism of glucose to provide energy generates molecules of ATP. It is possible to trace the steps in glycolysis to enumerate the number of molecules of ATP generated. e. For glycolysis, discuss the gross production of ATP and the net production of ATP. i. Answer: The gross production of ATP during glycolysis is four ATP molecules. However, phosphorylation requires one molecule of ATP, and the conversion of fructose requires another, yielding a net total of two ATP molecules being produced during glycolysis [return to top]

Additional Activities and Assignments 1. Concept Map: Create a concept map that outlines how carbohydrates are digested and absorbed a. Be sure to differentiate the various simple sugars 2. Classification of Carbohydrates: Make a copy of Figure 3.1 that provides an organizational chart of the various types of carbohydrate. Then, at the third level that shows carbohydrates by name—such as fructose, starch, etc.—write the name of a plant food that would be source of this specific carbohydrate. Answer: Examples of correct foods could include

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Glucose—honey or sweet corn Fructose—most any fruit, including grapes, apples, bananas Galactose—doesn’t occur naturally as galactose in foods, present in lactose in milk Sucrose—table sugar Lactose—milk and milk products Maltose—barley, malted grains, beer, malt liquors, also added as an ingredient in foods Trehalose—mushrooms, shrimp Raffinose, stachyose, and verbascose—dried beans, peas, lentils, bran, and whole grains Dextrins—processed grain products Starch—cereal grains, potatoes, legumes, other vegetables Glycogen—not found in plants (the directions said to name plant foods) 3. Exploration of Glycemic Index a. Keep a written record of the foods and beverages you consume for one 24hour day. In the list, circle all the foods that contain carbohydrate. Look up the glycemic index of at least half the carbohydrate-containing foods, and make a list in order from highest to lowest glycemic index. Then write a comment regarding what you learned about your diet from this exercise. b. See how well you can estimate whether a food has a high glycemic index (typically foods with more simple sugars and less or no dietary fiber). Try your hand at this online quiz: https://play.howstuffworks.com/quiz/canyou-tell-which-food-is-higher-the-glycemic-index i. Answer: The list could be based on values shown in Table 3.3, as well as doing an online searching for individual food’s glycemic index. A class reference for glycemic index is reference 13 in the chapter: Foster-Powell K., Holt SHA, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr. 2002;76:5–56 . A briefer online resource is https://www.healthline.com/nutrition/glycemic-index#what-it-is Here is an example of a list that a student might submit (highest to lowest in glycemic index): • Bagel (103) • Soft drink (90) • Sugar (83) • Orange (69) • Apple (57) • Refried beans (52) 4. Digestion and Absorption Scenario: Use your knowledge of digestion and absorption of carbohydrates to develop a written explanation to this question.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

a. Mary drinks a glass of iced tea sweetened with table sugar before going on a walk. Describe the processes that occur in digestion, absorption, and transport from the macronutrients in her tea until her muscle cells have it available as an energy source. Be sure to mention any pertinent enzymes and transporters i. Answer: Sucrose in the tea goes through mouth to stomach into small intestine. Sucrase available at the brush border cleaves sucrose into glucose and fructose. Glucose is transported into enterocyte by SGLT1 and then out of enterocyte into portal blood by GLUT2. From the blood, the glucose can enter the muscle cell by the action of insulindependent GLUT4, where it will be available for energy metabolism. The fructose enters the enterocyte via GLUT5 and from the enterocyte enters the portal blood by GLUT2. In the liver, fructose is metabolized via glycolysis to pyruvate for use by liver cells, making fructose unavailable to muscle and other tissues. 5. Low-Carbohydrate Diets a. Low-carbohydrate diets have been a popular approach to weight loss. However, they can be defined quite differently. In this activity, you will investigate the limits on carbohydrate in several popular weight-loss diets and compare them to the RDA for carbohydrate. b. Search online for the grams of carbohydrate in several diets viewed as low in carbohydrate. We suggest the following: i. Ketogenic diet ii. Atkins diet iii. South Beach diet c. Report amount of carbohydrate in each diet. Then compare this to the RDA for carbohydrate and the typical U.S. carbohydrate, which is 281 g for adult males and 217 g for adult females according to NHANES, 2017-2018. i. Answers: 1. Atkins, first stage is 20 grams of carbohydrate 2. South Beach is 40 g in the first stage, up to 140 g in last stage 3. A ketogenic diet may be defined as <50 g 4. These are all less than the RDA of 150 g/day and less than onefourth of the typical American intake 6. Essay on a disorder in which a component of the electron transport system malfunctions a. The electron transport chain is the process within cellular respiration that yields many ATP molecules. This process involves different complexes. Each of these complexes is at risk for malfunctioning. Find a disorder that affects one of either Complex I, Complex II, Complex III, or Complex IV process. Explain the complex’s role in energy production, where it is located in the

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

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process, the symptoms the disorder causes, and if there is a treatment and what that is for the disorder. i. Answer Key: Complex I Deficiency o Role: NADH-Coenzyme Q Oxidoreductase o Location: first step in electron transport chain in mitochondria o Disorder: NADH dehydrogenase deficiency ▪ LHON ▪ MELAS ▪ MERRF ▪ Leigh syndrome o Symptoms: myopathy, mitochondrial encephalomyopathy, fatal infantile multisystem disorder o Treatments: no cure ▪ Metabolic therapies including riboflavin, thiamine, biotin, coenzyme Q10, carnitine ▪ Ketogenic diet Complex II Deficiency o Role: succinate dehydrogenase o Location: second step in electron transport chain in mitochondria o Disorder: succinate dehydrogenase deficiency ▪ May cause Leigh syndrome o Symptoms: mitochondrial encephalomyopathy ▪ Failure to thrive ▪ Developmental delay ▪ Hypotonia ▪ Lethargy ▪ Respiratory distress ▪ Ataxia ▪ Myoclonus ▪ Lactic acidosis o Treatments: same as complex I Complex III Deficiency o Role: coenzyme Q-cytochrome c oxidoreductase o Location: third step in the electron transport chain in the mitochondria o Disorder: Ubiquinone-cytochrome c oxidoreductase deficiency o Symptoms ▪ Fatal infantile encephalomyopathy • Congenital lactic acidosis, hypotonia, dystrophic posturing, seizures, coma ▪ Encephalomyopathies of later onset

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Weakness, short stature, ataxia, dementia, hearing loss, sensory neuropathy, pigmentary retinopathy, pyramidal signs ▪ Myopathy • Weakness, ragged red fibers, lactic acidosis ▪ Infantile histiocytic cardiomyopathy • Complex IV Deficiency o Role: cytochrome c oxidase o Location: fourth step in the electron transport chain in the mitochondria o Disorder: cytochrome c oxidase deficiency o Symptoms ▪ Encephalomyopathy: early in life, ataxia, lactic acidosis, optic atrophy, ophthalmoplegia, dystonia, pyramidal signs, respiratory distress ▪ Myopathy: early in life, hypotonia, weakness, lactic acidosis, ragged red fibers, respiratory distress 7. Worksheet 3-1: Energy Yield (see next page) Worksheet Answers: 1. 3:2 ratio 2. 32 ATP molecules 3. 384 kilocalories 4. 32 ATP molecules  384 kilocalories  1,000 calories = 12,288,000 calories •

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Worksheet 3-1: Energy Yield 1. What is the ratio of ATP molecules produced to NADH/FADH2?

2. How many molecules of ATP are produced from each molecule of glucose?

3. How many kilocalories are in each molecule of ATP?

4. How many calories are gained following four cycles of cellular respiration?

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Additional Resources Internet Resources • • • • • • • •

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What Is Fructose?: https://foodinsight.org/what-is-fructose/ Monosaccharides: (162) Monosaccharides—Glucose, Fructose, Galactose, & Ribose—Carbohydrates—YouTube Metabolic Differences between Glucose and Fructose: (162) Metabolic Differences between Glucose and Fructose—YouTube Carbohydrates Part 1: Simple Sugars and Fischer Projections: https://www.youtube.com/watch?v=wFYsufJ9XMM Not All Sugars Are the Same: https://foodinsight.org/not-all-sugars-are-thesame/ FODMAP Diet: https://www.hopkinsmedicine.org/health/wellness-andprevention/fodmap-diet-what-you-need-to-know Lactose Intolerance: https://www.niddk.nih.gov/health-information/digestivediseases/lactose-intolerance Sugar 101: Sugar 101 | American Heart Association

Johnson RK, Appel LJ, Brands M, et al. for the American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120(11):1011–1020. Dietary Sugars Intake and Cardiovascular Health | Circulation (ahajournals.org)

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Vos MB, Kaar JL, Welsh JA, et al for American Heart Association. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association. Circulation. 2017;135(19):e1017–e1034. Added Sugars and Cardiovascular Disease Risk in Children: A Scientific Statement From the American Heart Association | Circulation (ahajournals.org)

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 3: Carbohydrates

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete Does not participate in discussion. 0 points

Does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................... 5 Additional Activities and Assignments ......................................................................................... 6 Additional Resources................................................................................................................... 12 In-Text Suggested Readings..................................................................................................................... 12 Internet Resources .................................................................................................................................. 12 Appendix ...................................................................................................................................... 13 Generic Rubrics ....................................................................................................................................... 13 Standard Writing Rubric .......................................................................................................................... 13 Standard Discussion Rubric ..................................................................................................................... 15

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Purpose and Perspective of the Chapter This chapter addresses definitions, chemistries, properties, sources, health benefits, allowed health claims, food labels, and recommended intake of fiber.

Chapter Objectives The following objectives are addressed in this chapter: 4.1

Identify the different types of fiber.

4.2

Describe the properties of fiber and their physiological impact.

4.3

Explain how high-fiber diets may reduce risk for some diseases.

4.4

Describe recommendations for fiber intake.

4.5

Identify food sources of fiber

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Chapter Outline I.

Introduction 1. Fiber enhances health of the gastrointestinal tract and plays many key roles in the prevention and management of several diseases II. Definitions 1. Definitions for dietary, functional, and total fiber were established in 2002 through the publication of Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein, and Amino Acids by the National Academy of Sciences Food and Nutrition Board 2. Key Terms a. Dietary fiber—nondigestible (by human digestive enzymes) carbohydrates and lignin that are intact and intrinsic in plants b. Functional fiber—nondigestible carbohydrates that have been isolated, extracted, or manufactured and have been shown to have beneficial physiological effects in humans c. Total fiber—the sum of dietary fiber plus functional fiber that is in a food III. Fiber and Plants 1. Fiber is found in plant foods 2. Figures and Tables a. Figure 4.1—the partial anatomy of a wheat plant b. Figure 4.2—dietary fibers and some of their selected properties IV. Chemistry and Characteristics of Fiber A. Cellulose 1. Dietary fiber and functional fiber; long, linear polymer

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

2. Key Terms a. Polymer—a substance with a high molecular weight, made up of a chain of repeating units 3. Figures and Tables a. Figure 4.3—chemical structures of dietary fibers and some functional fibers B. Hemicellulose 1. Dietary fiber consisting of a heterogeneous group of polysaccharides C. Pectins 1. Dietary and functional fiber, representing another family of heterogeneous polysaccharides found in plant cell walls, intercellular regions of plants, and in the outer skin and rind of some fruits and vegetables D. Lignin 1. Highly branched polymer of phenol units with strong intramolecular bonding E. Gums 1. Also called hydrocolloids; secreted at the site of plant injury by specialized secretory cells 2. Key Terms a. Exudates—fluids that have exuded (been forced or pressed) out of a tissue or its capillaries F. β-Glucans 1. Homopolymers of glucose units, but smaller in size and contain different linkages than cellulose G. Galactans 1. Galactooligosaccharides that contain multiple galactose molecules and one glucose molecules, such as raffinose, stachyose, and verbascose H. Fructans 1. Sometimes called polyfructose; include inulin, oligofructose, and fructooligosaccharides I. Resistant Starch 1. This is starch that cannot be or is not easily enzymatically digested 2. Five different types; one is resistant dextrins, or resistant maltodextrins, which are generated by heating and enzymatically treating starch, usually cornstarch or wheat starch J. Mucilages (Psyllium) 1. Mucilages are plant polysaccharides with a structure similar to gums K. Polydextrose and Polyols 1. Polydextrose is a polysaccharide consisting of glucose and sorbitol units that have been polymerized at high temperatures and under a partial vacuum L. Chitin and Chitosan 1. Chitin is a straight-chain polymer containing β(1-4)-linked glucose units, similar to cellulose, but with an N-acetyl amino group. Chitosan is a deacetylated form of chitin. © 2022 Cengage. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

2. Figures and Tables a. Table 4.1—food sources of fiber V. Selected Properties of Fibers and Their Physiological Impact A. Solubility in Water 1. Water-soluble fibers are those that dissolve in hot water, whereas insoluble fibers do not dissolve in hot water B. Viscosity and Gel Formation 1. Viscosity is related to the fiber’s ability both to bind or hold water and to form a gel within the digestive tract C. Fermentability 1. Fiber reaches the colon undigested by human digestive enzymes. The colonic bacteria then ferment the undigested fiber. 2. Figures and Tables a. Figure 4.4—selected gastrointestinal responses to fiber ingestion VI. Health Benefits of Fiber A. Cardiovascular Disease 1. Ingestion of diets high in fiber is associated with a reduced risk of death from cardiovascular disease and generally a lower serum cholesterol level B. Diabetes Mellitus 1. Inverse associations between dietary fiber intake and risk of developing type 2 diabetes have been demonstrated in several studies C. Appetite and/or Satiety and Weight Control 1. Fiber-rich foods tend to have a lower energy density and a higher volume, which can promote satiety D. Gastrointestinal Disorders 1. Low fiber intake has been linked to several disorders, especially constipation, diverticular disease, and colon cancer. 2. Irritable bowel syndrome (IBS) has been linked with consumption of specific fibers; some suggest a low-FODMAP (fermentable, oligo-, di-, and monosaccharide and polyol) diet might be helpful for IBS. VII. Food Labels and Health Claims A. Nutrient recommendations for fiber (25 g of dietary fiber for a 2,000-kcal diet), as well as other nutrients, are found on the Nutrition Facts panel on food labels in the United States. VIII. Recommended Fiber Intake A. Recommendations for increasing the amount of fiber in the U.S. diet have come from several government agencies and private organizations. The Dietary Reference Intake (specifically the Adequate Intake) ranges from 19 g of total fiber for young children to 38 g for men. B. Figures and Tables 1. Table 4.2—recommended fiber intakes 2. Table 4.3—dietary fiber content of selected foods © 2022 Cengage. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

IX. Summary 1. Fiber in the diet is quite varied due to a variety of fiber components with varying physiochemical properties 2. Viscosity and fermentability are important properties that influence the gastrointestinal tract 3. A healthful intake of fiber can be obtained when a variety of plant foods are incorporated daily, including whole-grain cereals and cereal products, legumes, nuts, seeds, fruits, and vegetables. [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Soluble versus Insoluble Fiber a. When encouraging the use of fiber, why is there a decreased emphasis on distinguishing between soluble or insoluble fiber? i. Answer: 1. Early studies reported different benefits for soluble versus insoluble fiber, but with more studies, these results have varied for the two types of fiber. Also, fiber-containing foods usually contain both types; some foods contain more of one type. The message now is to get fiber in general. 2. Discussion: Fiber Benefits Related to Specific Health Conditions a. The textbook presents how fiber may be valuable in the prevention and treatment of several disorders. b. What are four of those disorders? i. Answer: Cardiovascular disease, diabetes, gastrointestinal diseases, obesity c. For each of the four disorders, what is a mechanism by which fiber could reduce that disorder? i. Answers could include the following: Cardiovascular disease—a diet high in fiber can lower serum cholesterol levels. Also, a diet high in fiber promotes a healthier weight Diabetes—fiber slows the absorption of glucose, allowing better management of blood sugar Gastrointestinal diseases—the mechanism can vary with the specific GI disorder. In general, fiber reduces constipation, moving things

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

through the GI tract faster, reducing the opportunity for diverticuli to develop Obesity—because fiber itself provides little to no calories, including foods high in fiber reduces the caloric density of the diet, making it easier for an individual to sense fullness with less calories [return to top]

Additional Activities and Assignments 1. Concept Map: Create a concept map that outlines the various types of fiber, grouping them by some type of similarity you identify for some of the types of fiber 2. Food Label Activity: This activity builds on the activity from Chapter 3 on glycemic index a. Go to your kitchen pantry or the supermarket or find food products online. Identify five different carbohydrate containing food products with a nutrition facts panel on the package (or found online). Make a table listing each product with its grams of carbohydrate, grams of added sugar and grams of fiber. Then based on these three values for each product, try arranging the products in order by glycemic index from highest to lowest. If you can locate a glycemic index value for the product, check to see if your order is correct. 3. Menu Plan: As you have learned through this chapter, fiber plays a very important role in your digestive health and overall health a. Based on your daily dietary intake, calculate the amount of fiber you need, explain the need, and plan a one-day menu that illustrates how you can get the recommended amount of fiber in the day from foods you are willing to eat. Include the estimated grams of fiber provided by each of the major contributors of fiber in the menu. b. Answer: Fiber intake is recommended to be 14 g per 1,000-kcal consumption. Recommended fiber sources are described in Table 4.3. Based on the student’s daily kcal consumption, determine how many grams of fiber the student needs and whether the sample menu provides at least that amount of fiber. 4. Recipe Revision: Take one of your favorite recipes and revise it to increase significantly the amount of fiber per serving. 5. Response to Consumer Questions: Frequently, consumers or clients may have questions that you can address based on your increased knowledge of nutrients. a. Listed here are two questions from consumers. Write a brief response to each question that is appropriate for a consumer with lay knowledge of nutrition.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

i. I have heard that eating oatmeal everyday can keep me from needing to take a statin to lower my cholesterol level. Is this true? If so, how does it work? 1. Answer: Oatmeal is a good source of β-glucan, a fiber that has been shown to help in lowering blood cholesterol. To be effective, one needs to eat enough regularly. Eating 1 ½ cups of oatmeal daily would meet the criteria required by FDA for a product to have the health claim related to lowering blood cholesterol (based on at least 3 g of β-glucan per serving). Whether this practice could prevent the indication for a statin would depend upon how high your blood cholesterol was. ii. I am a busy college student, and I often just have a sandwich for lunch. I know it is important to get fiber. How can I increase my fiber intake at lunch? 1. Answer: You can load the sandwich with vegetables, like lettuce, tomato, and cucumbers. You could have veggies, like carrot sticks or celery sticks, with the sandwich. You can select a higher-fiber bread for your sandwich, like a whole wheat bread. Or could you try another type of sandwich, like a wholegrain pita loaded with veggies, with your protein source. 6. Worksheet 4-1: Labeling It—Chemical Structures of Fibers (see later page) Worksheet Answers: 1. Cellulose; β(1-4)-linked glucose units 2. Hemicellulose; β(1-4)-linked D-xylopyranose units with branches of 4-O-methyl Dglucopyranose uronic acids linked by α(1-2) bonds of L-arabinofuranosyl units linked by α(13) bonds 3. Gums; β(1-3) linkages and β(1-6) linkages 4. β-glucan; mostly β(1-4) linkages, but also β(1-3) linkages 7. Worksheet 4-2: Types of Fiber (see later page) Worksheet Answers: Based on the primary ingredient of both products being a legume (green peas or peanuts), a likely interpretation is that both of those contribute cellulose, hemicellulose, some pectin, and gums Peas would also provide galactans Rice would provide resistant starch Oats notably provide β-glucan Flaxseed provides cellulose, lignin, and gums (based on listing at https://www.healthline.com/nutrition/foods/flaxseeds#nutrition)

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Other ingredients do not provide significant fiber.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Worksheet 4-1: Labeling It—Chemical Structures of Fibers Using the following figures, identify the type of fiber that comprises the structure and the bond structure of the fiber.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

1. _______________; _______________ 2. _______________; _______________ 3. _______________; _______________ 4. _______________; _______________

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Worksheet 4-2: Types of Fiber What follow are two products with their ingredient lists. Based on the ingredients in each product, list the specific types of fiber that would be present in the product. Green Pea Snack Crisps—4 g fiber per 1 oz serving Ingredient

If this ingredient contains fiber, what type(s) would be the primary type of fiber?

Green peas Canola oil Rice Salt Maltodextrin Sweet cream solids Citric acid White distilled vinegar solids Calcium carbonate Vitamin C

Low-FODMAP snack bar—3 g fiber per one 50 oz package Ingredient

If this ingredient contains fiber, what type(s) would be the primary type of fiber?

Peanuts Maple syrup Brown rice syrup Organic oats Whole grain brown rice protein Brown rice crisps Organic flax seed meal Salt Vanilla

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

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Additional Resources In-Text Suggested Readings • • •

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Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health effects and sources of prebiotic dietary fiber. Curr Dev Nutr. 2018; 2:nzy005. doi: 10.1093/cdn/nzy005. Dinan TG, Cryan JF. The microbiome-gut brain axis in health and disease. Gastroenterol Clin N Am. 2017; 46:77–89. Sanders ME, Merenstein DJ, Reid G, et al. Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nat Rev Gastroenterol Hepatol. 2019; 16:605–16. Shoaib M, Shehzad A, Omar M, et al. Inulin: properties, health benefits and food applications. Carbohydrate Polymers. 2016; 147:444–54.

Internet Resources • • • • • • • • • •

IFIC Fiber Fact Sheet: https://foodinsight.org/fiber-fact-sheet/ IFIC Whole Grain Fact Sheet: https://foodinsight.org/whole-grains-fact-sheet-2/ Prebiotics, Probiotics and the Gut Microbiome: https://foodinsight.org/nutrition101-prebiotics-probiotics-and-the-gut-microbiome/ Dietary Fiber: the Most Important Nutrient: (157) Dietary Fiber: The Most Important Nutrient? - YouTube Importance of Dietary Fiber: (157) Mayo Clinic Minute: The importance of dietary fiber - YouTube Top 21 High Fiber Foods: (157) Top 21 High-Fiber Foods + How Much Fiber You Really Need - YouTube Whole Grain Council: The Whole Grains Council Academy of Nutrition and Dietetics, Fiber: Fiber (eatright.org) Easy Ways to Boost Fiber in Your Daily Diet: Easy Ways to Boost Fiber in Your Daily Diet (eatright.org) Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015;115:1861-1870. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber— Journal of the Academy of Nutrition and Dietetics (jandonline.org)

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 4: Fiber

Standard Discussion Rubric Criteria Participation

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Does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................. 11 Additional Activities and Assignments ....................................................................................... 12 Additional Resources................................................................................................................... 22 Internet Resources .................................................................................................................................. 22 Appendix ...................................................................................................................................... 24 Generic Rubrics ....................................................................................................................................... 24 Standard Writing Rubric .......................................................................................................................... 24 Standard Discussion Rubric ..................................................................................................................... 26

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Purpose and Perspective of the Chapter This chapter discusses lipids relevant to human nutrition, including fatty acids, triacylglycerols, phospholipids, sphingolipids, and sterols (cholesterol, bile acids, and phytosterols). Lipoproteins that allow for the transport of lipids in aqueous solution are also described. Also, due to its similar metabolism, ethyl alcohol as a dietary component is also discussed.

Chapter Objectives The following objectives are addressed in this chapter: 5.1

Describe the structural and functional features of the main lipid classes.

5.2

Describe the major food sources of lipids.

5.3

Explain how dietary lipids are digested, absorbed, transported, and stored in the body.

5.4

Describe the structure and function of lipoproteins.

5.5

Explain how fatty acids are degraded by oxidation.

5.6

Define ketone bodies.

5.7

Explain how fatty acids and triacylglycerols are synthesized.

5.8

Describe atherogenesis and the role of lipids.

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Chapter Outline I.

Introduction 1. This chapter covers the structures of lipids, importance, dietary sources, digestion, absorption, transport, storage, metabolism, and disease related to lipids 2. Lipids are one of the macromolecules required for the body. The property that sets lipids apart from other major nutrients is their solubility in organic solvents. 3. Key Terms a. Eicosanoids—biologically active substances derived from linoleic and αlinolenic essential fatty acids b. Sterols—a subclass of lipids that contains a four-ring steroid nucleus, a hydroxyl group, and a side chain c. Phospholipids—lipids that belong to a class of lipids containing phosphate and one or more fatty acid residues

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

d. Sphingolipids—class of lipids that contain the amino alcohol sphingosine as a backbone structure, with a fatty acid attached to the amino group II. Structure and Biology Importance A. Fatty Acids 1. Simplest of the lipids. Composed of a hydrocarbon chain with a methyl group at one end (nonpolar, hydrophobic) and a carboxylic acid group at the other (polar, hydrophilic) 2. Key Terms a. Desaturation—the process of converting a saturated compound to an unsaturated one b. Elongation—(1) the extension of the polypeptide chain of the protein product during protein synthesis; (2) the addition of carbons to a fatty acid chain 3. Fatty acid nomenclature —two systems of notation developed a. Delta (∆) system of notation denotes the chain length of the fatty acids and the number and position of each double bond present b. Omega (ω) system denotes the chain length and the first double bond from the methyl (or omega) end of the hydrocarbon chain, noted as n-3, n-6 4. Odd-chain and branched-chain fatty acids—most fatty acids in humans are even numbered, but a small amount in food from ruminant animals or fish are odd numbers of carbons and/or branched chains 5. Essential fatty acids—two unsaturated fatty acids cannot be synthesized in the body and must come from the diet. These are linoleic acid and α-linolenic acid 6. n-6 versus n-3 fatty acids—intake of n-3 fatty acids is quite low compared to the overwhelmed intake of n-6 fatty acids 7. Figures and Tables a. Figure 5.1—structures of selected fatty acids b. Figure 5.2—structure of linoleic acid, showing two systems for nomenclature c. Table 5.1—some naturally occurring fatty acids d. Table 5.2—fatty acid composition of fats and oils e. Figure 5.3—branch-chained fatty acids B. Triacylglycerols (Triglycerides) 1. Most adipose tissue is composed of triacylglycerols, which are a highly concentrated form of stored energy 2. Figures and Tables a. Figure 5.4—linkage of fatty acids to glycerol to form a triacylglycerol; chain length and saturation of fatty acids can vary widely C. Phospholipids 1. These are lipids that form the structural basis of all cell membranes, including membrane of organelles within the cell. These are more polar than triacylglycerols and sterols. 2. Key Terms

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

a. Amphipathic—refers to a molecule that has a polar region at one location and a nonpolar region at another 3. Biological roles of phospholipids—amphipathic nature and attract water molecules a. Found on surface of bloodborne lipoprotein particles b. Important components of cell and organelle membranes and form the bilayer c. Physiologically active compounds d. Aid in anchoring membrane proteins when the proteins are covalently attached to lipids 4. Figures and Tables a. Figure 5.5—typical structure of phospholipids b. Figure 5.6—structure of diphosphatidylglycerol c. Figure 5.7—Phosphoinositide synthesis from phosphoinositol. D. Sphingolipids 1. Found in the plasma membrane of all cells, with highest concentration in the central nervous system; have sphingolipids built on the amino alcohol sphingosine rather than glycerol as the structural backbone 2. Key Terms a. Ceramide—the simplest sphingolipid (in which the terminal hydroxyl has no other group attached) b. Sphingomyelin—sphingolipid containing phosphocholine at the terminal hydroxyl c. Cerebrosides—sphingolipids containing a single galactose or glucose unit at the terminal hydroxyl d. Gangliosides—sphingolipids containing an oligosaccharide at the terminal hydroxyl, with sialic acid attached to the oligosaccharide chain 3. Figures and Tables a. Figure 5.8—structure of sphingolipids E. Sterols 1. Have a four-ring steroid nucleus and at least one hydroxyl group. Three categories are important in humans: a. Cholesterol—most common in humans, important constituent of plasma membranes due to its amphipathic nature b. Bile acids and bile salts—critical components of bile that act as detergents in the small intestine to emulsify dietary lipids for digestion and absorption c. Phytosterols—structurally similar to cholesterol; as a component of plant cell membranes, they are found throughout the food supply 2. Figures and Tables a. Figure 5.9—structure of a sterol, cholesterol, and cholesterol ester b. Figure 5.10—formation of physiologically important steroids from cholesterol

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

c. Figure 5.11—formation of glycocholate, taurocholate, glycochenodeoxycholate, and taurochenodeoxycholate-conjugated bile acids III. Dietary Sources A. Recommended Intakes 1. Recommended intakes come from several governmental and nongovernmental organizations, including the American Heart Association, the Institute of Medicine, the U.S. Department of Agriculture, and the U.S. Department of Health and Human Services 2. The Food and Nutrition Board of the Institute of Medicine has not established a Recommended Dietary Allowance (RDA) for total fat intake; Adequate Intake (AI) levels have been established for infants but not for those older than 12 months. 3. AIs are established for the essential fatty acids, linoleic (18:2 n-6) and α-linolenic acid (18:3 n-3), at levels that prevent deficiency symptoms 4. Figures and Tables a. Figure 5.12—dietary fat contribution from major food groups b. Table 5.3—fat content of common foods IV. Digestion A. Triacylglycerol Digestion 1. Most triacylglycerol digestion is completed in the lumen of the small intestine. The process begins in the mouth and stomach with lingual lipase released by the serous gland, which lies beneath the tongue, and gastric lipase produced by chief cells of the stomach 2. The role of colipase—colipase is formed by hydrolytic activation of trypsin on procolipase 3. Figures and Tables a. Table 5.4—overview of triacylglycerol digestion B. Phospholipid Digestion 1. Phospholipids are hydrolyzed by a specific esterase, phospholipase A2, made and secreted by the pancreas C. Cholesterol Ester Digestion 1. Some of the cholesterol present in food is esterified with a fatty acid. Cholesterol esters cannot be absorbed and therefore must be hydrolyzed to free cholesterol and free fatty acid to be incorporated into micelles for delivery to intestinal cells 2. Figures and Tables a. Figure 5.13—summary of digestion and absorption of dietary lipids V. Absorption A. Fatty Acid, Monoacylglycerol, and Lysophospholipid Absorption 1. Two general mechanisms of absorption of fatty acids, monoacylglycerols, and lysophospholipids have been suggested; one involves a protein-independent diffusion model and another a protein-dependent model

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

2. Key Terms a. Chylomicrons—a type of lipoprotein that transports lipids and lipid-soluble vitamins from the intestine into the lymph and then the blood for use by body cells B. Cholesterol Absorption 1. Cholesterol that enters the small intestine comes from two sources: the diet and bile 2. Cholesterol and phytosterols are incorporated in micelles for absorption and transported into the enterocyte by a brush border protein, Neimann-Pick C1 like 1 C. Lipid Release into Circulation 1. Lipids that are esterified in the endoplasmic reticulum of the enterocytes are assembled into large lipid–protein aggregate structures, chylomicrons 2. Figures and Tables a. Figure 5.14—Chylomicron assembly in enterocytes VI. Transport and Storage 1. Key Terms a. Lipoproteins—complexes of lipids and proteins that play a role in the transport and distribution of lipids A. Lipoprotein Structure 1. Hydrophobic, nonpolar neutral lipids reside in the spherical core, surrounded by a monolayer of amphipathic phospholipids and free cholesterol that partitions the neutral lipid from the aqueous environment 2. Figures and Tables a. Figure 5.15—generalized structure of a plasma lipoprotein b. Table 5.5—apolipoproteins of human plasma lipoproteins c. Figure 5.16—lipid and protein of lipoprotein classes B. Lipoprotein Metabolism 1. Main function of lipoproteins is to transport lipids in the blood 2. Key Terms a. Chylomicron remnants—the portion of a chylomicron that is left after blood lipoprotein lipase removes part of its triacylglycerol 3. Exogenous lipid transport—exogenous (dietary) lipids are packaged immediately into chylomicrons within the enterocyte and distributed to peripheral tissues, mainly muscle and adipose tissue 4. Endogenous lipid transport—hepatic triacylglycerols are packaged in VLDL and delivered to peripheral tissues in a manner similar to chylomicrons 5. Reverse cholesterol transport—ability of circulating HDL to pick up excess cholesterol from peripheral tissues and deliver it to the liver for excretion from the body via bile, as either free cholesterol or bile acids 6. Figures and Tables

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

a. b. c. d. e.

Figure 5.17—exogenous lipid transport Figure 5.18—lipid metabolism in the adipose cell following a meal Figure 5.19—metabolism in the liver following a fatty meal Figure 5.20—endogenous lipid transport Figure 5.21—sequential steps in endocytosis of LDL leading to synthesis and storage of cholesterol ester f. Figure 5.22—reverse cholesterol transport VII. Lipids, Lipoproteins, and Cardiovascular Disease Risk A. Figures and Tables 1. Figure 5.23—atherosclerosis B. The lipid hypothesis states that elevated LDL cholesterol in the blood results in atherosclerotic plaque in artery walls C. Another facet to consider is lipoprotein(a) 1. Composed of a low-density lipoprotein particle in which apoB-100 is covalently linked to a glycoprotein called apolipoprotein(a) D. Another factor to consider is Apolipoprotein E 1. Apolipoprotein E has multiple roles in lipid metabolism, neurobiology, and cellular function; one isoform, ApoE-4, has been associated with atherosclerotic cardiovascular disease (ASCVD) and Alzheimer’s disease E. Dietary Cholesterol—the impact of dietary cholesterol on blood levels of cholesterol and thus, ASCVD has been controversial and appears to have a lesser effect than the fatty acid profile of the diet F. Saturated and Unsaturated Fatty Acids—although reduction of intake of saturated fat is important for heart health, it should be noted that the replacement with polyunsaturated fat is preferable G. Trans Fatty Acids—may be more unfavorable than saturated fatty acids because they raise LDL-C and lower HDL-C. Avoidance of trans fat is recommended. VIII. Integrated Metabolism in Tissues A. Catabolism of Triacylglycerols and Fatty Acids 1. Triacylglycerols stored in adipose tissue are mobilized by lipase-catalyzed hydrolysis and released into circulation as free fatty acids when needed 2. Mitochondrial transfer of acyl-CoA-activated fatty acid is joined covalently to carnitine at the cytosolic side of the outer mitochondrial membrane by the transferase enzyme carnitine acyltransferase I, the carnitine:acylcarnitine transferase then moves acyl-carnitine across the inner membrane. Acylcarnitine is then released to form acyl-CoA and carnitine with the aid of carnitine acyltransferase II 3. β-oxidation of fatty acids—this occurs through a repeated degradative pathway by which two-carbon units in the form of acetyl-CoA are cleaved, one acetyl-CoA at a time, from the carboxyl end

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

4. α-oxidation of fatty acids—series of reactions in the oxidation of branchedchain fatty acids 5. Energy yield in fatty acid oxidation—for palmitic acid, net yield of ATPs is 106 6. Figures and Tables a. Figure 5.25—membrane transport system for transporting fatty acyl-CoA across the inner mitochondrial membrane b. Figure 5.26—the mitochondrial β-oxidation of an activated saturated fatty acid using palmitate as an example c. Figure 5.27—sequential β-oxidation of an activated polyunsaturated fatty acid, linoleic acid d. Figure 5.28—oxidation of propionyl-CoA e. Figure 5.29—oxidation of a branched-chain fatty acid, phytanic acid B. Formation of Ketone Bodies 1. Concentration of ketone bodies in the blood is usually low but will increase in situations of accelerated fatty acid oxidation 2. Key Terms a. Ketone bodies—compounds formed during the oxidation of fatty acids in the absence of adequate four-carbon intermediates b. Ketogenesis—process of producing ketone bodies c. Ketosis—condition resulting in elevated ketone body concentration in the blood d. Ketoacidosis—blood acidosis due to excessive ketone bodies 3. Figures and Tables a. Figure 5.30—steps in hepatic ketone body formation C. Synthesis of Fatty Acids 1. Involves the synthesis of all fatty acids from acetyl-CoA except linoleic acid and α-linolenic acid 2. Key Terms a. Elongation—the addition of carbons to a fatty acid chain b. Desaturation—removal of hydrogen atoms from a fatty acid chain, creating a double bond c. Eicosanoids—biologically active compounds derived from linoleic or αlinolenic acids; includes prostaglandins, thromboxanes, and leukotrienes 3. Essential fatty acids—linoleic acid and α-linolenic acid are essential fatty acids and must be obtained from the diet 4. Eicosanoids—fatty acid derivatives of physiological significance; when eicosanoids are synthesized, the polyunsaturated fatty acid precursors are mobilized from the phospholipids or triacylglycerols by phospholipase A2 5. Opposing effects of n-6 and n-3 fatty acid–derived eicosanoids—most arachidonic acid–derived messengers are proinflammatory or show other disease-propagating effects, whereas n-3 derivatives oppose these effects

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

6. Impact of diet on fatty acid synthesis—following a carbohydrate-rich meal, de novo fatty acid synthesis increases mainly in the liver and in many other tissues 7. Figures and Tables a. Figure 5.31—formation of malonyl-CoA from acetyl-CoA and CO2 b. Figure 5.32—loading of sulfhydryl groups into the fatty acid synthase system c. Figure 5.33—steps in the synthesis of fatty acid d. Figure 5.34—polyunsaturated fatty acid biosynthesis e. Figure 5.35—desquamation of skin due to essential fatty acid deficiency f. Table 5.6—n-3 and n-6 fatty acid–derived messengers and their physiological effects D. Synthesis of Triacylglycerols and Phospholipids 1. Triacylglycerols and phospholipids share common precursors, which are CoAactivated fatty acids and glycerol-3-phosphate 2. Figures and Tables a. Figure 5.36—a schematic summary of the synthesis of triacylglycerols and lecithin showing that precursors are shared E. Synthesis, Catabolism, and Whole-Body Balance of Cholesterol 1. Cholesterol is not an energy-containing nutrient and is not required in the diet since it can be synthesized 2. In mammals, no degradative enzymes exist, so cholesterol catabolism depends on its conversion to other molecules and its elimination from the body through biliary excretion 3. Figures and Tables a. Figure 5.37—an overview of the pathway of cholesterol biosynthesis in the hepatocyte indicating the negative regulatory effect of the product, cholesterol, on the HMG-CoA reductase reaction IX. Regulation of Lipid Metabolism A. Fatty Acids 1. Linked to carbohydrate status, synthesis increases when adequate carbohydrates are consumed, whereas oxidation increases in carbohydrate deficit B. Cholesterol 1. The liver is the central organ responsible for maintaining cholesterol homeostasis X. Brown Fat Thermogenesis A. Brown adipose tissue is metabolically active, occurring in greater abundance in the neck area of adults. It is associated with lower adiposity and contributes to increasing energy expenditure and insulin sensitivity B. Key Terms 1. Thermogenesis—production of heat within the body C. Figures and Tables

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

1. Figure 5.38—Action of uncoupling protein 1 (UCP1) in brown adipose tissue XI. Ethyl Alcohol: Metabolism and Biochemical Impact A. Alcohol Dehydrogenase (ADH) System 1. ADH is a soluble enzyme functioning in the cytosol of hepatocytes; oxidizes ethanol to acetaldehyde 2. Figures and Tables a. Figure 5.39—ethanol oxidation in hepatocytes B. Microsomal Ethanol Oxidizing System (MEOS) 1. MEOS is able to oxidize a wide variety of compounds in addition to ethanol, including fatty acids, aromatic hydrocarbons, steroids, and barbiturate drugs; the oxidation is mediated by cytochrome P450 enzyme, CYP2E1, and involves a system of electron transport 2. Key Terms a. Aromatic—describes a chemical structure that contains a planar unsaturated ring C. Catalase System 1. The enzyme catalase is located in peroxisomes and, in the presence of hydrogen peroxide, is capable of oxidizing ethanol to acetaldehyde; it is the least active system D. Alcoholism: Biochemical and Metabolic Alterations 1. Excessive consumption of ethanol can lead to alcoholism with consequences of fatty liver, hepatic disease, lactic acidemia, and metabolic tolerance 2. Acetaldehyde toxicity—acetaldehyde is a product of ethanol oxidation, which is believed to have direct adverse effects on the metabolic system 3. High NADH:NAD+ ratio—oxidation of ethanol increases the concentration of NADH at the expense of NAD+ 4. Substrate competition—deficiency of vitamin A is usually seen with excessive alcohol metabolism 5. Induced metabolic tolerance—ethanol can induce enzymes of the MEOS, causing an increased rate of metabolism of substrates oxidized by this system 6. Figures and Tables a. Figure 5.40—reduction of dihydroxyacetone phosphate to glycerol-3-P b. Figure 5.41—reversible reaction of glutamate to a-ketoglutarate. GluDH, glutamate dehydrogenase E. Alcohol in Moderation: The Brighter Side 1. Moderate intake of alcohol or wine can have positive effects on oxidative stress, insulin insensitivity, diabetes mellitus, and inflammation XII. Summary A. The hydrophobic character of lipids makes them special among the macronutrients B. Fatty acids are a rich source of energy, and lipids provide much energy

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

C. In addition, lipids have some regulatory functions, including blood pressure alteration, platelet aggregation, enhancement of immunological surveillance, and cell signaling D. Dietary lipids have been implicated in atherogenesis E. Fatty acids can be synthesized by cytosolic enzyme systems when energy provided by carbohydrate is adequate F. Ethanol is catabolized ultimately to acetyl-CoA, furnishing energy through its TCA cycle oxidation [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Absorption of Short- and Medium-Chain Fatty Acids versus Long-Chain Fatty Acids a. The difference in how medium-chain fatty acids are absorbed compared to long-chain fatty acids is capitalized on by using medium-chain triacylglycerol (MCT) in special feedings for some patients with malabsorption. What is difference between the absorption of medium-chain and long-chain fatty acids? i. Answer: Triacylglycerols containing medium-chain fatty acids are used clinically to treat patients with intestinal disorders because the medium-chain fatty acids can be absorbed directly to the portal blood without the need for chylomicron formation. (Figure 5.13 depicts fat absorption.) 2. Discussion: Trans Fat a. The American food supply previously included some trans fat, primarily from the inclusion of partially hydrogenated oils. However, recently, trans fat has been almost eliminated from the U.S. food supply. What prompted this change, and how was it accomplished? i. Answer: 1. Research studies reported that trans fat was linked to cardiovascular disease. Trans fat raises LDL cholesterol and does not raise HDL cholesterol. 2. The Food and Drug Administration removed partially hydrogenated oils from the Generally Recognized as Safe (GRAS) List in 2015 and banned their use in processed foods manufactured after June 2018

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

3. Discussion: Lipoproteins a. The lipoproteins that allow lipids to be transported in the aqueous environment play an important role in health and disease b. What are the different types of lipoproteins? c. Which ones carry substantially more triacylglycerol than cholesterol? d. Which one carries triacylglycerol from the liver to tissues? e. Which one carries triacylglycerol from the intestines to the liver? i. Answer: 1. Chylomicrons, VLDL, LDL and HDL (could mention IDL) 2. Chylomicrons and VLDL carry more TG 3. VLDL carries TG from liver to tissues 4. Chylomicrons carry TG from intestines to liver [In the discussion, you could also revisit the Chapter 1 discussion, When the Cell Goes Awry, which address hypercholesterolemia.] 4. Discussion: Alcohol Metabolism. a. Three different systems are available for metabolism of alcohol. b. Describe each system and indicate when it is likely to be active. i. Answer: 1. The alcohol dehydrogenase (ADH) system—Responsible for metabolism of the majority of ethanol. In the cytosol, ADH oxidizes ethanol to acetaldehyde. NAD is reduced to NADH and accumulates when excessive ethanol is consumed. 2. The microsomal ethanol oxidizing system (MEOS) accounts for up to 20% of ethanol oxidation. Located in the ER, the CYP2E1 enzyme is a cytochrome P450 mixed-function oxidase. NADPH is concurrently oxidized in the reaction. This system is more active someone who regularly consumes alcohol. 3. The catalase system—Plays a minor role in total ethanol oxidation. The reaction requires hydrogen peroxide. All three systems produce acetaldehyde that is then metabolized to acetate. [return to top]

Additional Activities and Assignments 1. Ketosis: Very low-carbohydrate diets (<20 to 40 gm of carbohydrate/day) are intended to place an individual in ketosis a. Write an explanation (likely including the use of metabolic pathways) of how adhering to a very low-carbohydrate results in ketosis. Be sure to name the

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

ketones that will be produced and the metabolic pathway that results in ketone production. i. Answer: The TCA cycle requires a supply of four-carbon molecules that are formed mainly from pyruvate, the end product of glycolysis. With limited carbohydrate in the diet, there is little glucose for glycolysis, resulting in less pyruvate, so less oxaloacetate can be made from pyruvate. As carbohydrate use by cells diminishes, oxidation of fatty acids accelerates to provide substrate (acetyl-CoA) for the TCA cycle. This shift to fat catabolism, coupled with reduced oxaloacetate availability, results in an accumulation of acetyl-CoA. The increase in acetyl-CoA allows more ketones to be formed as two molecules of acetyl-CoA form the ketone acetoacetate. As would be expected, an increase in ketone body formation follows, and the body can enter a state of ketosis. 2. Essay on Omega-3 and Omega-6 Fatty Acids: Including foods that provide both omega-3 and omega-6 fat is advisable. a. Refer to Table 5.6, and discuss the importance of a balanced diet in both omega-3 fatty acids and omega-6 fatty acids. What are the benefits? What are the derived messengers and their effects? i. Answer: Include the following information: 1. Prostaglandins a. n-6 proarrhythmic b. n-3 antiarrhythmic 2. Thromboxanes a. n-6 platelet activator and vasoconstriction b. n-3 platelet inhibitor and vasodilator 3. Leukotrienes a. n-6 proinflammatory b. n-3 anti-inflammatory 4. Epoxyeclosatrienoic derivatives a. n-6 proinflammatory 5. Hydroxyleicosatetraenoic derivatives 6. Lipoxins 7. Resolvins a. n-3 anti-inflammatory 8. Neuroprotectin a. n-3 anti-inflammatory 3. Transporters of Lipids: Because of the hydrophobic nature of lipids, they require proteins to transport them in the human body. Various proteins are involved in absorption (transport into, within, and out of the enterocyte) and transport in the blood.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

a. Create a table that lists various lipids (such as fatty acids, monoacylglycerol, cholesterol, and triacylglycerol) and provides each transporter involved in i. Absorption ii. Transport in the blood or lymph system b. Answer: An example of what a student might create is the following: ABSORPTION Free fatty acids Medium-chain fatty acids

Into Enterocyte CD36 CD36

Within Enterocyte FABP FABP

CD36

FABP

Monoacylglycerols Triacylglycerol Cholesterol Neiman Pick C1 like 1 TRANSPORT In blood Free fatty acids Albumin Medium-chain Albumin fatty acids Endogenous Lipids Exogenous Lipids

Sterol carrier proteins

Out of the Enterocyte Pass freely with transport protein

Chylomicron Chylomicron

VLDL, LDL, HDL Chylomicrons, chylomicron remnants

4. Response to Consumer Questions: Frequently consumers or clients have questions that you can address based on your increased knowledge of nutrients a. The following are three questions from consumers. Write a brief response to each question that is appropriate for a consumer with lay knowledge of nutrition. i. I am confused about what kind of oil to use in cooking. There are so many on the supermarket shelf. How should I decide which one to use? 1. Answer: The fat you use in cooking should be primarily unsaturated fat. Good choices include canola oil, olive oil, and corn oil. You can also select more expensive options, like

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

avocado oil or grapeseed oil, but as long as your selection has only a small amount of saturated fat, it is a healthy choice ii. What are omega-3 fatty acids? Why are they important? 1. Answer: Omega-3 fatty acids are one of several types of fat in our diet. Whether we are eating steak, salmon, ice cream, or salad dressing, we eat fat in the form of triacylglycerol. The triacylglycerol are comprised of fatty acids. Some are saturated fatty acids that raise our blood cholesterol. Others are unsaturated fatty acids. Unsaturated fatty acids can be omega-3, omega-6, or omega-9 fatty acids. Omega-3 fatty acids are perhaps the healthiest of the unsaturated fats because they can reduce inflammation as well as slow blood clot formation. Omega-3 fatty acids are found in fatty fish and in some plant foods, such as flaxseed, canola, and soybean oil. Eating fatty fish (such as salmon, albacore tuna, or sardines) twice weekly is beneficial. iii. How many calories does the average alcoholic beverage have? And is it typical for drinkers (depending on amount they drink) to gain or lose weight? 1. Answer: A standard serving of alcohol contains 0.6 g of alcohol. That could be a 12 oz beer with 144 calories, a 5 ounce glass of wine with about 100 calories or a jigger (1.5 oz) of 80-proof distilled spirits. The calories in the beer can be reduced with “light” beers containing about 100 calories. On the other hand, sweet liqueurs contain more calories; a jigger of crème de menthe has 186 calories. What you mix in a mixed drink can add many calories. For instance, a 4.5 oz pina colada contains 245 calories. On the other hand, diet soda with a jigger of rum remains at the 100-calorie level. Body weight is not directly related to alcohol consumption, perhaps because we drink alcohol in different ways. Someone might add a six-pack of beer on the weekend to an otherwise energy balanced diet and gain weight. Someone else with an alcohol dependence who drinks heavily may forego almost all food and become thin. Individuals who drink alcohol within recommended limits of one to two drinks per day and do so within the context of a healthy meal can manage a healthy weight. 5. Create a Fats and Oils Chart. Many different fats and oils are available in the supermarket. Ideally, we would choose one low in saturated fat with primarily unsaturated fat. Table 5. 2 compares the amounts of types of fat in various fat

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

sources. There are some additional fats and oils that are becoming popular, such as avocado oil, grapeseed oil, walnut oil. a. Create your own bar graph that shows the amount of saturated fat, polyunsaturated fat (separating out omega-3 fat) and monounsaturated fat for five of your favorite fats. You can do this by creating an Excel file with values from FoodData Central or combine individual fatty acids in Table 5.2 to create main categories (SFA, MUFA, etc.) and then use Excel’s features to make a bar graph. Have one bar for each fat or oil, broken into segments for each type of fat within the oil. A similar chart can be made by inserting a chart within a PowerPoint slide. b.

Oil canola Safflower flaxseed oil Walnut Grapeseed Sunflower Avocado

SFA

MUFA

PUFA n3

PUFAn6

7.14

64.3

18.3

7.5

75.2

0.1

12.7

18.4

53.4

14.3

9.1

22.8

10.4

52.9

9.6

16.1

0.1

69.6

10.3

19.5

65.7

11.6

70.6

12.5

Corn Olive Sesame Soybean Peanut Coconut

12.9

27.6

1.1

53.5

13.8

0.8

9.8

14.2

39.7

0.3

41.3

15.7

22.8

6.8

50.1

16.9

46.2

82.5

6.3

1.7

6. Worksheet 5-1: Palmitic Acid ATP Yield (see later page) Worksheet Answers: 1. 3  7  1.5 = 31.5 2. 3  7  2.5 = 52.5 3. 3  8  10 = 240 4. 31.5 + 52.5 + 240 = 324, then 324 – 6 = 318 Net ATPs

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

7. Worksheet 5-2: Lipids Structures (see later page) Worksheet Answers: 1. D 2. B 3. B 4. B 6. A

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Worksheet 5-1: Palmitic Acid ATP Yield

You have three 16-carbon palmitic acid molecules that need to undergo oxidation.

1. What is the total ATP yield from FADH2?

2. What is the total ATP yield from NADH?

3. What is the total ATP yield from acetyl-CoA?

4. What is the net yield of ATPs?

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Worksheet 5-2: Lipids Structures Use the multiple-choice options to name these lipids. 1.

CH3CH2CH2CH2CH2CH2CH2CH2CH2CH2CH2CH2CH2CH2CH2COOH A. Fatty Acid B. Saturated Fatty Acid C. Palmitic Acid D. All of the Above

A. Cholesterol B. Triacylglycerol C. Phospholipid D. Fatty Acid

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

CH3CH2CH=CHCH2CH=CHCH2CH=CHCH2CH2CH2CH2CH2CH2CH2COOH A. Omega-6 Polyunsaturated Fatty Acid B. Omega-3 Polyunsaturated Fatty Acid C. Monounsaturated Fatty Acid D. Saturated Fatty Acid

4. More specifically, the structure shown in number 3 is __________. A. linoleic acid B. α-linolenic acid C. stearic acid D. arachidonic acid

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

A. Cholesterol B. Prostaglandin C. Leukotriene D. Triacylglycerol

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Additional Resources Internet Resources • •

•

• • • •

•

AHA Facts on Fats: https://healthyforgood.heart.org/eatsmart/infographics/the-facts-on-fats Carson JAS, Lichtenstein AH, Anderson CAM, et al. Dietary Cholesterol: Science Advisory from the American Heart Association. Circulation. 2020;141:e39–e53. Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association | Circulation (ahajournals.org) Rimm EB, Appel LJ, Chiuve SE. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory from the American Heart Association. Circulation. 2018;138:e35–e47. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association | Circulation (ahajournals.org) Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association. Circulation. 017;136:e1– e23. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association | Circulation (ahajournals.org) Good Fats 101: http://www.goodfats101.com/ The Basics of MCT Oil: The Basics of MCT Oil—Food Insight What Are Monounsaturated Fats? What are Monounsaturated Fats?—Food Insight Consumer Survey: Purchasing Behaviors, Eating Decisions and Health Perceptions of Dietary Fats and Oils: Consumer Survey: Purchasing Behaviors, Eating Decisions and Health Perceptions of Dietary Fats and Oils—Food Insight Fats: Biochemistry: (157) Fats—Biochemistry—YouTube Lipids Part 1: TAGs, Fatty Acids and Terpenes: (157) Lipids Part 1: TAGs, Fatty Acids, and Terpenes—YouTube Omega-3 Fatty Acid Fact Sheet from International Federation: Omega-3 Fatty Acids Fact Sheet—Food Insight Scientific Report of the 2020 Dietary Guidelines Advisory Committee: https://www.dietaryguidelines.gov/sites/default/files/202007/ScientificReport_of_the_2020DietaryGuidelinesAdvisoryCommittee_firstprint.pdf WHO Guidelines: Saturated Fatty Acid and Trans-Fatty Acid Intake for Adults and Children. Geneva: World Health Organization; 2018 (Draft issued for public consultation in May 2018). https://extranet.who.int/dataform/upload/surveys/666752/files/Draft%20WH O%20SFA-TFA%20guidelines_04052018%20Public%20Consultation(1).pdf

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

• •

Alcohol’s Effects on Health: Alcohol's Effects on Health | National Institute on Alcohol Abuse and Alcoholism (NIAAA) (nih.gov) Educational Toolkit on Beverage Alcohol Consumption: https://www.alcoholtoolkit.org/introduction_overview_scroll.html

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 5: Lipids

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 3 Discussion Questions .................................................................................................................. 14 Activities and Assignments ......................................................................................................... 16 Additional Resources................................................................................................................... 21 In-Text Suggested Readings..................................................................................................................... 21 Internet Resources .................................................................................................................................. 21 Appendix ...................................................................................................................................... 23 Generic Rubrics ....................................................................................................................................... 23 Standard Writing Rubric .......................................................................................................................... 23 Standard Discussion Rubric ..................................................................................................................... 25

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

Purpose and Perspective of the Chapter This chapter covers various aspects of protein. It includes the classifications of amino acids and food sources of protein and explains how protein is digested to provide amino acids. This is followed by absorption and metabolism of amino acids, including how amino acids are used to synthesize proteins that serve various functions in the body. Changes in the body’s protein (lean) mass with aging are covered, as are recommended intakes of protein, protein quality, assessment of protein and amino acid needs, and protein deficiency.

Chapter Objectives The following objectives are addressed in this chapter: 6.1

Describe how amino acids are classified.

6.2

Explain how dietary proteins are digested and absorbed.

6.3

Describe factors influencing protein synthesis.

6.4

Describe the functional roles of proteins and nitrogen-containing nonprotein compounds in the body.

6.5

Describe the role of the urea cycle and the cycle’s common intermediates with the TCA cycle.

6.6

Identify common intermediates generated during the catabolism of amino acids.

6.7

Describe the roles and contributions of the intestine, liver, muscle, and kidneys in amino acid metabolism.

6.8

Explain the contributions that glutamine and alanine play in the liver and muscle.

6.9

Describe the systems responsible for protein degradation.

6.10

Describe the changes that occur in lean body mass with aging.

6.11

Describe the differences between animal and plant sources of protein.

6.12

Identify the methods used to determine protein recommendations as well as other methods used to assess amino acid and protein needs and protein quality.

6.13

Describe the manifestations of protein deficiency.

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

Chapter Outline I.

Introduction 1. The importance of protein in nutrition and health cannot be overemphasized. This chapter covers classifications of amino acids, the sources and digestion of protein to provide these amino acids, and how the amino acids are absorbed and metabolized. The body’s use of amino acids to make proteins and nitrogen-containing nonprotein compounds as well as the functional roles of these proteins and compounds are also presented. Lastly, changes in the body’s protein (lean) mass with aging are covered, as are recommended intakes of protein, protein quality, assessment of protein and amino acid needs, and protein deficiency. II. Amino Acid Classification A. Structure 1. General structure of an amino acid contains at least one amino group, a central carbon, at least one carboxyl group, and a side chain 2. Figures and Tables a. Table 6.1—structural classification of amino acids B. Net Electrical Charge 1. Amino acids in an aqueous solution are ionized. Will migrate toward the cathode if placed in an electrical field 2. Key Terms a. Zwitterion—a dipolar ion that has both negatively and positively charged regions, such as an amino acid. The ion has no net charge in solution C. Polarity 1. The tendency of an amino acid to interact with water at physiological pH. This depends on the side chain of the amino acid. 2. Polar-charged amino acids interact with aqueous environments and can form salt bridges; neutral amino acids interact with water at varying degrees; nonpolar amino acids do not interact with water 3. Figures and Tables a. Table 6.2A—neutral amino acids b. Table 6.2B—amino acids exhibiting a net charge c. Table 6.2C—polar and nonpolar amino acids D. Essentiality 1. Nine essential or indispensable amino acids—meaning that the body needs them from the diet 2. Five conditionally indispensable amino acids—meaning that the body may need them from the diet depending on the availability of their precursor(s) 3. Figures and Tables a. Table 6.2D—essential/indispensable amino acids

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

b. Table 6.2E—conditionally indispensable amino acids and their precursors III. Sources of Amino Acids 1. Amino acids are derived from protein, both dietary and endogenous (sloughed from lining of intestine and “leftover” digestive enzymes) IV. Digestion A. Figures and Tables a. Figure 6.1—an overview of protein digestion b. Table 6.3—major enzymes responsible for protein digestion B. Stomach 1. Protein digestion begins in the stomach with the action of hydrochloric acid 2. Pepsin hydrolyzes interior peptide bonds within proteins; end products following protein digestion in the stomach are polypeptides, some oligopeptides, and free amino acids 3. Key Terms a. Endopeptidase—an enzyme that hydrolyzes amino acids linked to other amino acids in the interior of a peptide or protein C. Small Intestine 1. Chyme—nutrient mixture stimulates the release of regulatory hormones and peptides such as secretin and cholecystokinin 2. Key Terms a. Proteolytic—pertaining to the breakdown of protein b. Exopeptidase—an enzyme that hydrolyzes amino acids off the terminal end of a peptide or protein c. Dipeptidyl aminopeptidase—a protein-digesting enzyme that breaks apart dipeptides V. Absorption A. Intestinal Cell Absorption 1. Key Terms a. Hartnup disease—a hereditary disorder in which tryptophan absorption and excretion are abnormal 2. Amino acid absorption across the intestinal brush border membrane—most amino acids are absorbed in the duodenum and jejunum 3. Paracellular absorption via passage through the tight junctions of enterocytes or transcellular endocytosis can occur 4. Peptide absorption across the intestinal brush border membrane—peptide transport across the brush border membrane of the enterocyte is accomplished by a transport system different from those that transport amino acids, known as PEPT1 5. Amino acid absorption across the intestinal basolateral membrane—amino acids are transported across the basolateral membrane of the enterocyte and

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

into interstitial fluid, where they enter the blood through capillaries of the villi for transport into the portal vein 6. Defects in amino acid absorption—genetic mutations prevent the synthesis of functional transporters needed for amino acid transport 7. Figures and Tables a. Table 6.4—some systems transporting amino acids across the intestinal cell brush border membrane b. Figure 6.2—intestinal cell amino acid transporters c. Figure 6.3—peptide transport across the brush border membrane of the intestinal cell d. Table 6.5—some systems transporting amino acids across the intestinal cell basolateral membrane B. Extraintestinal Cell Absorption 1. After amino acids are transported out of the enterocyte, they enter portal blood and are transported to tissues 2. Figures and Tables a. Figure 6.4—the γ-glutamyl cycle for transport of amino acids VI. Amino Acid Catabolism A. Transamination of Amino Acids 1. Frequently, the first step in amino acid catabolism is the transfer or removal of an amino acid’s amino group 2. Figures and Tables a. Figure 6.5—transamination reactions B. Deamination of Amino Acids 1. These reactions involve only the removal of an amino group from an amino acid, with no transfer of the amino group to another compound 2. Key Terms a. Deamination—the removal of an amino group from an amino acid 3. Figures and Tables a. Figure 6.6—deamination of the amino acid threonine C. Disposal of Ammonia 1. Ammonia is generated by deamination reactions, but also found through chemical reactions, deamination of the amide groups from glutamine and asparagine, ingestion and absorption of foods, and bacterial lysis 2. Glutamate and glutamine synthesis—glutamate dehydrogenase readily uses an ammonia or ammonium ion and α-ketoglutarate to make the amino acid glutamate 3. Urea cycle—functions in the liver and removes excess ammonia 4. Figures and Tables a. Figure 6.7—interrelationships of amino acids and other compounds of the urea and TCA/Krebs cycles in the liver

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

D. Carbon Skeleton/α-Keto Acid Uses 1. The remaining portion once an amino group has been removed from an amino acid 2. Energy production—complete oxidation of amino acids generates energy 3. Glucose production—production of glucose from a noncarbohydrate source such as amino acids is known as gluconeogenesis; occurs primarily in the liver 4. Ketone body production—catabolism of the amino acid generates acetyl-CoA or acetoacetate, which are used for the formation of ketone bodies 5. Lipid production a. Oxidation of several amino acids, including isoleucine, leucine, lysine, tryptophan, and threonine, yields acetyl-CoA, which can be metabolized to produce cholesterol and fatty acids b. In times of excess energy and protein intakes coupled with adequate carbohydrate intake, the carbon skeleton of amino acids may be used to synthesize fatty acids 6. Figures and Tables a. Figure 6.8—possible fates of amino acids upon catabolism b. Figure 6.9—fate of amino acid carbon skeletons E. Hepatic Catabolism and Uses of Aromatic Amino Acids 1. Amino acid catabolism occurs in most body tissues, especially liver, for aromatic and sulfur-containing amino acids 2. Phenylalanine and tyrosine—catabolized to acetoacetate and are partially ketogenic and partially glucogenic; phenylketonuria (PKU) is an autosomal recessive genetic disorder that affects the metabolism of phenylalanine to tyrosine 3. Tryptophan—metabolized mostly in the liver, partially glucogenic and partially ketogenic; α-ketoadipic aciduria results from defective activity of α-ketoadipic dehydrogenase 4. Figures and Tables a. Figure 6.10—phenylalanine and tyrosine metabolism b. Figure 6.11—tryptophan metabolism F. Hepatic Catabolism and Uses of Sulfur (S)-Containing Amino Acids 1. Metabolism of S-containing amino acids occurs mainly in the liver 2. Methionine—glucogenic amino acid via its oxidation generates the TCA cycle intermediate, succinyl-CoA; disorders in methionine adenosyl transferase result in hypermethioninemia 3. Cysteine—nonessential amino acid 4. Figures and Tables a. Figure 6.12—methionine and cysteine metabolism G. Hepatic Catabolism and Uses of Branched-Chain Amino Acids

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

1. Liver plays a minor role in initial catabolism of isoleucine, leucine, and valine; these amino acids are transaminated primarily by the skeletal muscle H. Hepatic Catabolism and Uses of Basic Amino Acids 1. Lysine—ketogenic amino acids generate acetyl-CoA following catabolism; defects in lysine degradation by glutaryl-CoA dehydrogenase and α-ketoadipate dehydrogenase result in glutaric aciduria type 1 and α-ketoadipic aciduria 2. Arginine—metabolized mostly in the liver and kidneys; glucogenic amino acid, and its catabolism generates the TCA cycle intermediate α-ketoglutarate 3. Histidine—gluconeogenic amino acid yielding α-ketoglutarate 4. Figures and Tables a. Figure 6.13—lysine metabolism b. Figure 6.14—arginine, proline, histidine, and glutamate metabolism I. Hepatic Catabolism and Uses of Other Selected Amino Acids 1. Threonine—has three different metabolism pathways and is both glucogenic and ketogenic; defects lead to propionic acidemia and methylmalonic acidemia 2. Glycine and serine—can be produced from one another in a reversible reaction, catalyzed by vitamin B6; impaired glycine metabolism results in nonketotic hyperglycinemia 3. Figures and Tables a. Figure 6.15—threonine, glycine, and serine metabolism b. Figure 6.16—summary of the uses of selected amino acids for synthesis of nitrogen-containing compounds and selected biogenic amines, hormones, and neuromodulators VII. Protein Synthesis A. Slow versus Fast Proteins 1. Fast proteins include whey protein, soy protein, amino acid mixtures, and protein hydrolysates; an example of slow proteins is casein B. Plant versus Animal Proteins 1. Plant-based protein sources typically are limiting in one or more essential amino acids, most often methionine and/or lysine, and have lower digestibility compared to animal-based protein C. Hormonal Effects 1. During prolonged fast, such as overnight, protein synthesis still occurs but at a much lower rate; epinephrine, cortisol, glucagon, insulin, and other hormones all affect protein synthesis D. mTOR, Intracellular Signaling, and Amino Acids 1. mTOR is a large protein kinase complex that functions as part of a signaling pathway; able to stimulate and mediate the effects of insulin and leucine E. Protein Intake, Distribution and Quantity at Meals 1. Muscle protein synthesis over a 24-hour period appears to be greater with consistent consumption of protein at each meal

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

VIII.

Protein Structure and Organization 1. Proteins begin to fold and take shape as they are synthesized on the ribosomes 2. Figures and Tables a. Figure 6.17—primary structure of a protein b. Figure 6.18—secondary structure of proteins c. Figure 6.19—(a) tertiary structure of protein α-lactalbumin (b) examples of interactions found in tertiary structures d. Figure 6.20—quaternary structure of hemoglobin protein IX. Functional Role of Proteins A. Catalysts 1. Enzymes that change the rate of reactions B. Messengers 1. Hormones that act as chemical messengers in the body 2. Key Terms a. Hormones—chemical messengers synthesized and secreted by endocrine tissue and transported in the blood to target tissues or organs C. Structural Elements 1. Contractile proteins and fibrous proteins; two main contractile proteins are actin and myosin; fibrous proteins include collagen, elastin, and keratin D. Buffers 1. Help regulate acid–base balance 2. Key Terms a. Buffer—a compound that meliorates a change in pH 3. Figures and Tables a. Figure 6.21—the role of the amino acid in pH balance E. Fluid Balancers 1. Proteins help attract and keep water inside a particular area and contribute to osmotic pressure 2. Key Terms a. Osmotic pressure—a property of a solution that is proportional to the nondiffusible solute concentration F. Immunoprotectors 1. Five major classes produced by the plasma cells derived from B-lymphocytes 2. Key Terms a. Immunoproteins—proteins made by plasma cells that help destroy foreign substances in the body G. Transporters 1. Provide means of carrying substances 2. Key Terms a. Transport proteins—proteins that transport nutrients in blood or into and out of cells or cell organelles

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

H. Acute-Phase Responders 1. Made in the liver and respond to acute, critical illnesses and injury I. Other Roles 1. Transmit signals, intestinal barrier regulation, cell junctions 2. Key Terms a. Glycoproteins—proteins covalently bound to a carbohydrate b. Proteoglycans—macromolecules consisting of a core protein covalently conjugated, typically by O-glycosidic or N-glycosylamine linkages, to one or more glycosaminoglycans. c. Glycosaminoglycans—long chains of repeating disaccharides that function within a proteoglycan as the main site of interaction with cell surface proteins or extracellular matrix proteins; examples are hyaluronic acid and chondroitin sulfate X. Functional Roles of Nitrogen-Containing Nonprotein Compounds A. Not proteins but play important roles in the body B. Key Terms 1. Tolerable Upper Intake Level—the highest daily intake level that is likely to pose no risk of adverse health effects to most people in the general population C. Glutathione—tripeptide synthesized from three amino acids—glycine, cysteine, and glutamate D. Carnitine—made from amino acid lysine that has been methylated E. Creatine—key component of the energy compound creatine phosphate, and synthesis begins with glycine and arginine F. Carnosine—made from histidine and β-alanine in an energy-dependent reaction catalyzed by carnosine synthetase G. Choline—made primarily in the liver through the methylation of the phospholipid phosphatidylethanolamine when linked with the catabolism of phosphatidylcholine H. Purine and pyrimidine bases—pyrimidine bases are uracil, cytosine, and thymidine (single ring); the purine bases are adenine and guanine (two fused rings) I. Figures and Tables 1. Table 6.6—sources of nitrogen for some nitrogen-containing nonprotein compounds 2. Figure 6.22—structure of glutathione in its reduced form 3. Figure 6.23—carnitine synthesis 4. Figure 6.24—creatine synthesis and use 5. Figure 6.25—carnosine 6. Figure 6.26—choline 7. Figure 6.27—initial reactions of pyrimidine synthesis 8. Figure 6.28—formation of the pyrimidine nucleoside triphosphates UTP, CTP, and TTP for DNA and RNA synthesis 9. Figure 6.29—pyrimidine and purine ring structure and bases

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

10. Figure 6.30—synthesis of inosine monophosphate 11. Figure 6.31—formation of purines and nucleoside triphosphates needed for DNA and RNA synthesis 12. Figure 6.32—degradation of purines AMP and GMP generates uric acid XI. Interorgan Flow of Amino Acids and Organ-Specific Metabolism A. Intestinal Cell Amino Acid Metabolism 1. Uses structural proteins, nucleotides, apoproteins, enzymes, hormones, and nitrogen-containing compounds to use amino acids for energy production as well as for synthesis of proteins and nitrogen-containing compounds 2. Intestinal glutamine metabolism—provides a primary source of energy and trophic effects 3. Intestinal glutamate metabolism—arises from the diet or glutamine metabolism, often transaminated with pyruvate to form α-ketoglutarate and alanine; alanine enters the portal blood for transport to the liver 4. Intestinal aspartate metabolism—occurs within the intestinal cells; undergoes transamination to generate oxaloacetate 5. Intestinal arginine metabolism—used by intestinal cells yielding citrulline and urea 6. Intestinal methionine (and cysteine) metabolism—methionine is also metabolized by intestinal cells and cysteine generated from methionine or obtained directly in the diet and is used to make glutathione 7. Figures and Tables a. Figure 6.33—partial overview of amino acid metabolism in the intestinal cell B. Amino Acids in the Plasma 1. Amino acid concentrations typically rise in the plasma for several hours following ingestion of protein and the return to basal concentrations C. Glutamine and the Muscle, Intestine, Liver, and Kidneys 1. Glutamine has many roles in the body, one being ammonia transport 2. Key Terms a. Alkalosis—a condition in which the pH of the blood is higher than approximately 7.45, the upper end of the normal range 3. Figures and Tables a. Figure 6.34—some pathways of glutamine generation in muscle D. Alanine and the Liver and Muscle 1. Alanine is important in the intertissue transfer of amino groups generated from amino acid catabolism 2. Figures and Tables a. Figure 6.35—alanine–glucose cycle E. Skeletal Muscle Use of Amino Acids 1. Uptake of amino acids by the skeletal muscles readily occurs following ingestion of food, especially protein

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

2. Isoleucine, leucine, and valine catabolism—muscles, heart, kidneys, diaphragm, adipose tissue, and other organs possess branched-chain aminotransferases and aid in the transamination of all three branched-chain amino acids; defects affecting the branched-chain amino acids can result in abnormal plasma concentrations, acidosis, dehydration, neurological problems, seizures, coma, and intellectual disability 3. Indicators of muscle mass and muscle/protein catabolism—changes in plasma amino acid concentrations do not reflect changes in muscle mass, instead using creatinine and 3-methylhistidine as indicators of existing muscle mass and muscle degradation 4. Figures and Tables a. Figure 6.36—branched-chain amino acid metabolism F. Amino Acid Metabolism in the Kidneys 1. Includes glutamine catabolism, glycine catabolism, serine synthesis, arginine and glycine use, glutathione catabolism, arginine syntheses, tyrosine synthesis, and histidine generation 2. Figures and Tables a. Figure 6.37—amino acid metabolism in selected organs b. Table 6.7—nitrogen-containing waste products excreted in the urine G. Brain and Accessory Tissues and Amino Acids 1. Uses active transport for amino acids and has transport systems for neutral, basic, and acidic amino acids 2. Neurotransmitters and biogenic amines—several amino acids act directly as neurotransmitters, such as glycine, taurine, aspartate, and glutamate 3. Neuropeptides—small protein-like compounds that are similar to neurotransmitters but have more diverse effects 4. Other metabolic roles of amino acids outside of neuropeptides, biogenic amines, and neurotransmitters in the brain and nervous system 5. Figures and Tables a. Figure 6.38—GABA synthesis from the amino acid glutamate b. Figure 6.39—serotonin synthesis and degradation c. Figure 6.40—structures of the catecholamines XII. Catabolism of Tissue/Cell Proteins and Protein Turnover A. Autophagy-Lysosomal Systems 1. Found in all mammalian cells except red blood cells and act like cellular garbage digestive system to degrade proteins, nucleic acids, lipids, and carbohydrates, among other compounds 2. Key Terms a. Autophagy—the breakdown or digestion of the body’s proteins, such as those found in the blood or within cells

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

XIII.

XIV. A.

b. Cathepsins—a group of enzymes involved in breaking down or digestion of the body’s proteins Ubiquitin Proteasomal Degradation 1. Additional degradation of proteins occurs in proteasomes in which ubiquitin is attached to mark the protein for destruction; works to remove relatively small misfolded or damaged proteins and regulatory proteins with short half-lives 2. Key Terms a. Ubiquitin—a 76–amino acid polypeptide that attaches to a protein, marking it for degradation 3. Figures and Tables a. Figure 6.41—ubiquitin proteasomal degradation of a protein Calpains 1. Additional set of proteases involved in breakdown of protein in muscle and possibly other tissues 2. Key Terms a. Calpains—calcium-dependent proteases involved in protein turnover in the body Changes in Body Mass with Age 1. Body composition is influenced by gender, race, heredity, stature, and age 2. Throughout aging, fat is gained and muscle is lost; sarcopenia occurs when the loss of muscle is of sufficient magnitude, usually beyond the age of 50 3. Figures and Tables a. Table 6.8—body composition of reference man and woman Protein Quality and Protein and Amino Acid Needs Protein quality—depends on digestibility and indispensable amino acid composition 1. Key Terms a. Complete protein—a protein that contains all the indispensable amino acids in the approximate amounts needed by humans b. Incomplete proteins—a dietary protein source that is missing or contains insufficient amounts of one or more indispensable amino acids needed for protein synthesis in the body c. Limiting amino acid—the amino acid within a protein with the lowest amino acid or chemical score; it is the amino acid present in a protein in the lowest amount, compared with a reference amount 2. Figures and Tables a. Table 6.9—limiting amino acids in plant foods Evaluation of Protein Quality 1. Several methods are available to indicate protein quality 2. Protein digestibility corrected amino acid score (PDCAAS) —a score created as the ratio of the limiting amino acid in the specific protein compared to the same

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

amino acid in a reference protein; the ratio is adjusted for digestibility; PDCAAS is used when complete information on protein is provided on the food label 3. Digestible indispensable amino acid score—similar to PDCAAS without the digestibility adjustment 4. Protein efficiency ratio—represents body weight gained on a test protein divided by the grams of protein consumed 5. Chemical or amino acid score—involves determination of the amino acid composition of a test protein 6. Biological value—used to assess protein quality, a measure of how much nitrogen is retained in the body for maintenance and growth rather than absorbed 7. Net protein utilization—the ratio of nitrogen retained compared to the nitrogen consumed in the protein 8. Net dietary protein calories percentage—used to evaluate diets in the proteinto-calorie ratio 9. Figures and Tables a. Table 6.10—amino acid scoring/reference patterns and whole-egg pattern b. Table 6.11—amino acid scoring/reference patterns used for regulatory purposes C. Protein Information on Food Labels 1. Food labels must indicate the amount of protein in grams and the % Daily Value for protein in a serving of food 2. Protein efficiency ratio is used to calculate % Daily Value for infant formulas and baby foods; PDCAAS is used for other foods D. Assessing Protein and Amino Acid Needs 1. Nitrogen balance and amino acid oxidation are used to assess the adequacy of protein and amino acid intakes 2. Nitrogen balance/nitrogen status—involve the evaluation of dietary nitrogen intake and the measurement and summation of nitrogen losses from the body 3. Indicator amino acid oxidation—method involves feeding test amino acids individually to a person in graded amounts in the presence of an indicator amino acid E. Recommended Protein and Amino Acid Intakes 1. Requirements are influenced by age, body size, and physiological state, as well as level of energy intake 2. Recommended Dietary Allowance (RDA) for protein for adults is 0.8 gm per kg body weight 3. Figures and Tables a. Figure6.42—recommended dietary allowances for indispensable amino acids for adults F. Protein Deficiency/Malnutrition

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

1. Assessment of malnutrition includes identification of inflammation, evidence of reduced dietary intake, unintended weight loss, loss of subcutaneous fat, loss of muscle, localized or generalized fluid accumulation, and reduced physical functional status 2. Key Terms a. Marasmus—malnutrition caused by prolonged intake of a diet deficient in energy XV. Summary 1. Proteins are available in foods and are broken down by the body into amino acids; nine are essential; 11 are nonessential 2. The amino acids are used for synthesis of new proteins; production of nonprotein nitrogen-containing compounds; oxidation for energy; and synthesis of glucose, ketone bodies, or fatty acids 3. The body contains a pool of amino acids from those in the diet plus those from the breakdown of body tissue 4. The liver is the primary site of amino acid metabolism, but unique aspects of amino acids occur in other specific tissues 5. Three nonessential amino acids (glutamine, glutamate, alanine) play important roles because of their versatility in metabolism [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Polarity of Amino Acids a. What are the differences between polar and nonpolar amino acids, and what is the role of polarity in amino acids? i. Answer: It is the difference between whether an amino acid will interact with water. It all depends on the side chain of the amino acid. The polarity dictates in which environments they will interact. 2. Discussion: Amino Acid Absorption a. Explain the distinction between intestinal cell absorption and extraintestinal absorption. i. Answer: Intestinal cell absorption happens along the entire small intestine. Several transport systems (Table 6.4) carry amino acids across the brush border into the intestinal cell. Di- and tripeptides are transported into the intestinal cell by PEPT1. Another set of transporters carry amino acids across the basolateral membrane into

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

the portal blood. Extraintestinal absorption refers to what happens as amino acids from the blood enter other cells. Uptake into liver cells (hepatocytes), as well as cells of the kidneys and other organs, occurs by some carrier systems similar to those found in the intestinal cell membranes. 3. Discussion: Protein Turnover a. It would be simpler if we could just say that the protein we eat each day and the amino acids from that protein are used to make the proteins we need that day, but it is not that simple. b. Describe the concept of protein turnover and the amino acid pool i. Answer: The protein we eat in a day is digested to provide amino acids that our body can use in protein synthesis. Also available for protein synthesis are amino acids that originate from the degradation of body proteins that the body no longer needs (muscle breakdown, degradation of enzymes, etc.), so there is continual flux of amino acids available in the blood for use in making new proteins. Excess amino acids are eventually deaminated and the liberated ammonia (nitrogen) is converted to urea for excretion in the urine. c. A favorite saying of nutrition support dietitians is that although our bodies can store carbohydrate and fat, they do not really store protein. Do you agree with that statement? Why or why not? i. Answer: Although there is a pool of amino acids in the blood available for protein synthesis, there is no protein stored (and not being used) that is called upon to provide amino acids as needed. One could break down muscle to provide amino acids to make other needed proteins, but the muscle is using the protein; it isn’t just sitting there stored. (However, a student might take the view that they view the protein in a muscle as an available storage to release amino acids for use.) And while the liver may hold amino acids temporarily for release into the blood, the amino acids are not really stored. 4. Discussion: Biochemical Assessment of Protein a. Several laboratory (or biochemical) measurements can be made to assist in determining a patient’s protein status. Two such measures are highsensitivity C-reactive-protein (CRP) in the blood and 3-methyl-histidine in the urine. b. What would an elevated CRP tell you about a patient’s protein status? i. Answer: It is a measure of inflammation, so the inflammatory process might be responsible for decreased nutritional status. Also, some of the typical proteins in blood, such as albumin, are decreased during

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

inflammation, so low albumin in the face of high CRP is not an indicator of protein status. c. Why does the amount of 3-methyl-histidine give insights into protein status? i. Answer: The post-translational methylation of histidine results in release of 3-methyl-histidine in the urine when muscle break down occurs. Because the histidine has been methylated, it cannot be recycled for other protein synthesis. [return to top]

Activities and Assignments 1. Concept map on digestion and absorption: Create a concept map that outlines how protein is digested and absorbed a. Be sure to indicate specific enzymes, their function, and site of action b. The information on absorption should contrast how amino acids versus diand tripeptides are absorbed, including any mechanisms involved transport into and out of the enterocyte. i. Answer: See Figure 6.1 and Table 6.3 for content that can be incorporated in the concept map 2. Review of protein synthesis: In the text, you learn about the various types of proteins the body synthesizes and what their functions are. In Chapter 1 on the cell the basics of how a protein is synthesized is covered. a. Review the process of protein synthesis in a great animation on YouTube— From DNA to Protein: https://www.youtube.com/watch?v=gG7uCskUOrA b. Look for visual representations of DNA, messenger RNA, transfer RNA, a ribosome, an amino acid, and the protein that is synthesized c. Pay attention to the processes of transcription and translation d. Write a one- or two-sentence description of how your understanding of protein synthesis was enhanced by watching the YouTube video. 3. Brief PowerPoint presentation on organ specific metabolism of amino acids a. Utilize information in the textbook section on Interorgan Flow of Amino Acids and Organ-Specific Metabolism to develop four to eight PowerPoint slides you could use to teach your peers about unique metabolic features related to protein and amino acids in the muscle, kidney, and brain. Include what you would say for each slide in the Presenter’s Notes function. i. Answer: The slides could include the following information: 1. Muscle (specifically, skeletal muscle) a. Primary site for catabolism of BCAA b. Glutamate is formed and can then be used to form glutamate from ammonia

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

c. Phosphocreatine is storehouse for high-energy phosphate d. 3-methyl histidine released from actin in muscle breakdown 2. Kidney a. Critical role in excretion of N via urea formed in liver b. Able to use α-keto acids for gluconeogenesis c. Catabolizes glutamine and glycine for acid-base balance d. Synthesis of some dispensable amino acids 3. Brain a. Formation of neurotransmitters (modulators of nerve function), such as i. tryptophan used to make melatonin and serotonin ii. tyrosine to make catecholamines, dopamine, norepinephrine, epinephrine 4. Assess Your Diet: Use an online program or phone app to track your diet for one to three days. a. Write a paragraph and/or provide a table that indicates how your protein intake compares to the RDA, and name the three foods that provided you the most protein in each day. Do you think you should change your diet in any way based on your assessment of your protein intake? b. How does your protein intake compare with the average American your age and gender? You can make this comparison by comparing your intake with the results of a recent NHANES (National Health and Nutrition Examination Survey: WWEIA/NHANES 2017-2018 Data Tables (usda.gov) 5. Protein Status in a Nutrition-Focused Physical Exam: The registered dietitian may conduct a nutrition-focused physical exam to assess whether a patient is malnourished. Several aspects of the exam can point to a protein deficiency. a. Watch the Iowa State University Nutrition-Focused Physical Exam: https://www.youtube.com/watch?v=9T9kNzvDJLU. List the parts of the exam that could indicate a protein deficiency. i. Answer: Student responses could include the following: 1. Was the patient’s hair pluckable 2. Is there muscle loss evident when these muscles were examined? a. Temporalis muscle in temple b. Quadriceps in thigh c. Gastrocnemius in calf d. Dorsal muscle between fingers in hand 3. Do these bones protrude due to loss of muscle?

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

a. Clavicle b. Subscapula 4. Is there edema? 6. Assessment of Grip Strength: This activity would best occur in a face-to-face classroom session; the instructor provides students with a dynamometer to test their grip strength and compare it with averages values based on their sex and age. a. A guide to use of a dynamometer for use in nutrition assessment is available at https://cdaar.tufts.edu/protocols/Handgrip.pdf. 7. Response to Consumer Questions: Frequently, consumers or clients may have questions that you can address based on your increased knowledge of nutrients. a. Here are three questions from consumers. Write a brief response to each question that is appropriate for a consumer with lay knowledge of nutrition. i. What happens to extra protein that you eat but do not need? I have heard you just “pee it out.” Is that correct? 1. Answer: The protein you eat is broken down into amino acids. If you do not need some of the amino acids for building protein for your body, then the nitrogen on the amino acids is removed, and that goes out in the urine as a substance called urea. But the calories from the protein are available for your body from the remainder of the amino acid. It can be converted to be “burned for energy,” similar to carbohydrates. ii. My teenage daughter has just become a vegetarian. As her mother, I am not sure what foods I should prepare for her to make sure she gets enough protein. 1. Answer: Utilize plant foods that contain a reasonable amount of protein. A few plant foods, such as soybeans and quinoa, contain higher-quality protein than others like dried beans, nuts, and seeds. If she is willing to include eggs and dairy foods, those animal sources of protein will provide goodquality protein. You might find the USDA Tips for Vegetarians helpful: Tips for Vegetarians | ChooseMyPlate. iii. My elderly mother eats almost no meat. I am afraid she is deficient in protein. What signs could I observe in her physical appearance that might indicate a protein deficiency? 1. Answer: You might observe a loss of muscle in several specific places—her temples may seem sunken in, the bones in her hands may have deeper ridges from loss of muscle in the hand. When she tries to squeeze your fingers you may notice weakened muscle strength. iv. Are high-protein diets bad for your heart?

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

1. Answer: Following a high protein diet to lose weight can be good for the heart. However, a return to previous eating habits that results in weight regain is bad for the heart. Find a program that promotes weight loss, and then continue that program or another strategy to keep from regaining the weight. Whether you reduce the carbohydrate, keep the protein high, or limit fat, you can lose weight. However, once you are at a healthy weight, if you eat a high-protein diet that is also high in animal fat (saturated fat), your LDL cholesterol can increase, thereby increasing your risk for heart disease. It is important to eat only the number of calories you need to maintain a healthy weight on a long-term basis. 8. Food Label Activity: a. Either at the supermarket or from your own pantry and refrigerator, identify six different foods containing protein. b. Identify whether the label indicated the % Daily Value for the protein listed on the label. Identify a common characteristic among the foods that indicate a % Daily Value for protein. i. Answer: Reporting the % Daily Value for protein is optional on the label, except when the product makes a claim regarding protein or if the product is intended for children under four years of age (SOURCE: Food and Drug Administration’s How to Understand and Use the Nutrition Facts Label: How to Understand and Use the Nutrition Facts Label | FDA). If a food contains lower-quality protein, as in plant foods, then the reference for determining % Daily Value is higher. Because of the added cost of determining the PDCAAS to assess protein quality, the regulations do not require reporting % Daily Value on all foods. [In a classroom session, students could be asked to share what they found verbally, perhaps showing the products they used. In an online class, students could submit (in a discussion board) a table they create showing their findings. Students could be asked to respond to one of the other students’ findings.] 9. Worksheet 6-1: Amino Acid Metabolism—Label It (see later page) Worksheet Answers: 1. Tyr in the brain/kidney/blood 2. Gln in the brain/muscle/blood/kidney 3. Asp in the muscle/blood/kidney 4. Ala in the muscle/blood/kidney

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

Worksheet 6-1: Amino Acid Metabolism—Label It Fill in the missing amino acids in the figure, and discuss whether they are metabolized elsewhere in the body.

1. _______________ 2. _______________ 3. _______________ 4. _______________

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

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Additional Resources In-Text Suggested Readings •

• • •

Berrazaga I, Micard V, Gueugneau M, Walrand S. The role of the anabolic properties of plant- versus animal-based protein sources in supporting muscle mass maintenance: a critical review. Nutrients. 2019; 11:1825. Broer S, Fairweather SJ. Amino acid transport across the mammalian intestine. Compr Physiol. 2019; 9:343–73. Dikic I. Proteasomal and autophagic degradation systems. Annu Rev Biochem. 2017; 86:193–224. Huang J, Zhu X. The molecular mechanisms of calpains action on skeletal muscle atrophy. Physiol Res. 2016; 65:547–60 [list]

Internet Resources • • • • • • • • •

• • •

YouTube—From DNA to Protein: https://www.youtube.com/watch?v=gG7uCskUOrA Protein Structure: https://www.youtube.com/watch?v=EweuU2fEgjw What We Eat in America: National Health and Nutrition Examination Survey Tables: WWEIA/NHANES 2017-2018 Data Tables (usda.gov) Iowa State University Nutrition-Focused Physical Exam: https://www.youtube.com/watch?v=9T9kNzvDJLU Tufts Hand Grip Strength Protocol: https://cdaar.tufts.edu/protocols/Handgrip.pdf What is Protein? https://foodinsight.org/nutrition-101-video-series-theprinciples-of-protein/ USDA Choose My Plate: What Foods Are in the Protein Foods Group? All about the Protein Foods Group | ChooseMyPlate Scientific Report of the 2020 Dietary Guidelines Committee: Scientific Report | Dietary Guidelines for Americans Abbott Nutrition Health Institute, Nutrition-Focused Physical Exam—Part 1: Subcutaneous Fat And Muscle Loss: Nutrition-Focused Physical Exam - Part 1: Subcutaneous Fat and Muscle Loss (anhi.org) (free registration for a log-in is required) Beef Research: Rediscovering Protein's Role in the Optimal Human Diet (beefresearch.org) National Dairy Council: Protein and Vegetarian Meals | U.S. Dairy Does Protein Give You Energy? Does Protein Give You Energy? | U.S. Dairy

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

•

American Heart Association: How Does Plant-Forward (Plant-Based) Eating Benefit Your Health? | American Heart Association

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 6: Protein

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................... 6 Activities and Assignments ........................................................................................................... 7 Additional Resources................................................................................................................... 13 Internet Resources .................................................................................................................................. 13 Appendix ...................................................................................................................................... 14 Generic Rubrics ....................................................................................................................................... 14 Standard Writing Rubric ............................................................................... Error! Bookmark not defined. Standard Discussion Rubric ..................................................................................................................... 16

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

Purpose and Perspective of the Chapter This chapter integrates the metabolism of carbohydrate, protein, and lipids, including how the pathways are regulated. The chapter also addresses exercise and sports nutrition.

Chapter Objectives The following objectives are addressed in this chapter: 7.1

Define energy homeostasis.

7.2

Explain the role of glucose, amino acids, and fatty acids in energy homeostasis.

7.3

Describe the distribution of fuel molecules in the fed state, the postabsorptive state, the fasting state, and the starvation state.

7.4

Explain hormonal regulation of energy metabolism.

7.5

Distinguish between anaerobic and aerobic production of ATP.

7.6

Describe fuel sources for skeletal muscle during exercise.

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Chapter Outline I.

Introduction 1. This chapter covers the chemical reactions taking place and the pathways being followed during metabolism to maintain homeostasis of the body 2. Key Terms a. Exercise—planned, structured physical activity to enhance physical fitness II. Energy Homeostasis in the Cell 1. Figures and Tables a. Figure 7.1—metabolic pathways involved in the maintenance of energy homeostasis B. Regulatory Enzymes 1. These enzymes aid in the regulation of catabolism and anabolism; found at strategic points in metabolic pathways 2. Role of malonyl-CoA—plays a role in both fatty acid synthesis and β-oxidation; its regulatory role involves its allosteric control of carnitine acyltransferase I 3. Role of AMP—activated protein kinase (AMPK) that serves as a master energy sensor, controlling both catabolic and anabolic pathways involving all the macronutrients 4. Figures and Tables a. Table 7.1—allosteric regulation of enzymes in response to cellular energy status

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

b. Figure 7.2—role of malonyl-CoA in fatty acid synthesis and oxidation III. Integration of Carbohydrate, Lipid, and Protein Metabolism A. Interconversion of Fuel Molecules 1. Balance between catabolism and anabolism both short term and long term, including all macronutrients and their products 2. Key Terms a. Amphibolic pathway—a pathway that is involved in both the catabolism and the biosynthesis of carbohydrates, fatty acids, and/or amino acids B. Energy Distribution among Tissues 1. Metabolism in every tissue is unique and markedly different 2. Liver—most nutrients absorbed by the small intestine first pass through the liver, and many fuel molecules released by extrahepatic tissues travel to the liver for additional processing 3. Muscle—fatty acids and glucose are the major fuels for both skeletal and cardiac muscle 4. Adipose tissue—stores huge amounts of triacylglycerols and is an energy reservoir for the body 5. Brain—glucose is the primary fuel used by the brain and nerve cells 6. Red blood cells—rely exclusively on glucose as their only energy source under all metabolic conditions 7. Kidneys—require about 10% of the total energy used by the body and function to produce urine and remove metabolic waste products from the blood plasma 8. Figures and Tables a. Figure 7.3—pathways of glucose-6-phosphate metabolism in the liver b. Figure 7.4—pathways of amino acid metabolism in the liver c. Figure 7.5—pathways of fatty acid metabolism in the liver IV. The Fed-Fast Cycle A. Fed State 1. After eating, tissues derive energy from the glucose, fat and amino acids recently ingested; release of insulin in response to increased blood glucose allows glucose in the blood to enter tissues 2. Figures and Tables a. Figure 7.6—distribution of dietary glucose, amino acids, and triacylglycerols in the fed state B. Postabsorptive State 1. With the onset of this state (3–18 hours after eating), tissues can no longer derive energy directly from ingested macronutrients but instead begin to depend on fuel sources already in the body 2. Figures and Tables

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

a. Figure 7.7—distribution of fuel molecules in the postabsorptive state C. Fasting State 1. After 18–48 hours of no food intake, as hepatic glycogen is depleted, gluconeogenesis increases 2. Figures and Tables a. Figure 7.8—distribution of fuel molecules in the fasting state b. Figure 7.9—interchanges of selected amino acids and their metabolites among body organs and tissues D. Starvation State 1. If fasting state persists and progresses, a more dramatic metabolic fuel shift occurs 2. Figures and Tables a. Figure 7.10—distribution of fuel molecules in the starvation state b. Table 7.2—fuel metabolism in starvation c. Figure 7.11—changes in plasma concentration of fuel molecules following a single meal V. Hormonal Regulation of Metabolism 1. Figures and Tables a. Table 7.3—hormonal regulations of energy metabolism B. Insulin 1. Major anabolic hormone that impacts glucose, fatty acids, and protein synthesis and storage; secreted by the β-cells of the pancreas in response to rising blood glucose; half-life of four to six minutes C. Glucagon 1. The metabolic responses elicited by glucagon oppose those of insulin; is secreted by the α-cells of the pancreas when blood glucose levels decline; halflife in circulation of three to six minutes D. Epinephrine 1. A catecholamine produced in the adrenal medulla from the amino acids phenylalanine and tyrosine; functions both as neurotransmitter in the nervous system and a stress hormone in circulation E. Cortisol 1. Produced in the adrenal cortex from cholesterol and released in response to low blood glucose levels; half-life of one hour F. Growth Hormone 1. Also known as somatotropin; produced by the anterior pituitary gland; half-life of 12–16 minutes; secreted in response to fasting and strenuous exercise G. Adiponectin 1. Produced in adipose tissue; half-life of 30 minutes to 1.5 hours; in skeletal muscle, it increases oxidation of fatty acids and other metabolic steps to make energy available to cells

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

2. Although obese individuals have excess adipose tissue, they have low levels of adiponectin, prompting much recent research VI. Exercise and Nutrition A. Muscle Function 1. Main proteins in muscle are actin and myosin; upon stimulation, myosin ATPase hydrolyzes ATP that provides the energy for muscle contraction; myoglobin can store oxygen B. Energy Sources in Resting Muscle 1. Even at rest, energy is needed to maintain basal function that includes active transport, replenishing glycogen and triacylglycerol stores, and continuous synthesis and breakdown of proteins 2. Energy needs are met primarily by oxidation of fatty acids and glucose C. Muscle ATP Production during Exercise 1. Contracting muscle fibers require ATP via three energy systems: ATPphosphocreatine system, lactic acid system, and oxidative system 2. ATP-phosphocreatine system—uses high-energy phosphate bond of phosphocreatine to quickly regenerate ATP 3. Lactic acid system—uses the glycolytic pathway anaerobically to produce ATP through substrate phosphorylation by the incomplete breakdown of one molecule of glucose into two molecules of lactate in skeletal muscle 4. Oxidative system—involves the TCA cycle and oxidative phosphorylation to completely catabolize glucose, fatty acids, and some amino acids to CO2 and H2O 5. Figures and Tables a. Figure 7.12—relative contribution of energy systems during the onset of exercise D. Fuel Sources during Exercise 1. Exercise intensity and duration—skeletal muscles utilize mostly glucose and fatty acids but will use amino acids if needed 2. Fatigue—muscle fatigue occurs when the supply of glucose is inadequate 3. Benefits of exercise training—endurance training increases the ability to perform more aerobically at the same absolute exercise intensity 4. Carbohydrate loading (supercompensation)—this is a dietary and exercise strategy to maximize the storage of glycogen in muscle and liver for the purpose of enhancing endurance performance 5. Figures and Tables a. Figure 7.13—utilization of fuel sources after 30 minutes of exercise at different exercise intensity b. Figure 7.14—utilization of fuel sources during prolonged exercise at 65%– 75% VO2 max

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

c. Figure 7.15—schematic representation of the classical and modified regimens of muscle glycogen supercompensation VII. Summary 1. Metabolic pathways adjust in response to energy status of cells, tissues, organs and the whole body 2. All cells require energy, but tissues can differ in the substrate they use for energy 3. Carbohydrate and fat (triacylglycerol) are the primary fuel molecules 4. Metabolic pathways function differently in response to when the body was last fed a. In fed state, ample energy is available, and some is stored b. In postabsorptive state, some of the stored energy is released c. In starvation, energy stores are diminished, and the body sacrifices protein to meet critical energy needs 5. Energy demands during exercise vary based on the intensity and duration of the exercise [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Hormones that Regulate Energy Metabolism a. What are the six hormones that influence energy metabolism? i. Answer: Insulin, glucagon, epinephrine, cortisol, growth hormone, adiponectin (see Table 7.3 for further details) b. Give an example of how each hormone can affect metabolism i. Answer: See Table 7.3 2. Discussion: Fasting versus Starvation a. Both in the fasting state and the starvation state, the supply of glucose is limited and metabolism adapts; However, in starvation: i. Answer: See Figures 7.8 and 7.10. In a long-term fast or starvation, the body shifts to spare protein, accelerating lipolysis and the use of fatty acids as fuel in certain tissues. Glycerol becomes available for gluconeogenesis, and there is increased ketone body formation and use. Rather than using glucose, muscles use only fatty acids and ketones for energy. 3. Discussion: Metabolic Adjustments

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

a. The body’s intricate system of metabolic pathways and regulators of the pathways allow the body to adjust to a variety of energy needs and resources b. You are running a 10K next weekend. What fuel sources will be used, when, and what does it depend on? i. Answer: At first, the main energy source is muscle glycogen. As the event progresses and muscle glycogen diminishes, energy sources shift to more plasma free fatty acid and plasma glucose. c. Wanting to fit into an outfit for a wedding this weekend, you fast for three days, only drinking water. How will your body get energy? i. Answer: Initially, energy can come from the breakdown of glycogen in muscle and the liver. After that is exhausted, the breakdown of fat will provide free fatty acids. Some muscle protein may be broken down, providing amino acids that can enter gluconeogenesis in the liver. [return to top]

Activities and Assignments 1. Integration of Metabolism: Use your own drawings to review the metabolic activities in each of major metabolic tissues a. Take a sheet of paper, and outline a liver the size of the sheet of paper. Label it Fed State. b. Write in what is happening with carbohydrate, protein, and lipid in the liver during the fed state c. Repeat this activity for an adipose cell and a muscle cell d. Next, repeat what is happening metabolically in each of three cell types during the postabsorptive state e. Answer: Refer to Figures 7.6 and 7.7 2. Table on Energy for Different Tissues: Create a comparison table that shows the energy distribution among tissues a. Include each of the following tissues: i. Liver ii. Muscle iii. Adipose tissue iv. Brain v. Red Blood Cells vi. Kidneys b. Answer: i. Liver: Most nutrients absorbed by the small intestine (except fat) first pass through the liver, and many fuel molecules released by extrahepatic tissues travel to the liver for additional processing

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

ii. Muscle: Fatty acids and glucose are the major fuels for both skeletal and cardiac muscle iii. Adipose tissue: Stores huge amounts of triacylglycerols and is an energy reservoir for the body iv. Brain: Glucose is the primary fuel used by the brain and nerve cells v. Red blood cells: Rely exclusively on glucose as their only energy source under all metabolic conditions vi. Kidneys: Require about 10% of the total energy used by the body and function to produce urine and remove metabolic waste products from the blood plasma 3. Dietary Supplements for Athletic Performance: The Perspective for this chapter addresses dietary supplements in sports nutrition. Select one of the supplements mentioned in the perspective, and search for it on the Internet. Create a table of the claims for the supplement, divided into two columns: claims supported by scientific evidence and claims not supported by science. Include the websites on which you found each claim. Include a minimum of five claims. After completing the table, create a paragraph that could be used to advise athletes regarding the use of the specified supplement. a. Grading: Points for this 50-point assignment could be allocated as follows: Category 4 claims 3 claims 1-2 No Inclusion of 5 5 or more claims claims claims or more claims 10 points 8 points 4 points 0 points 6 points All correct 1 2 >2 None Accurate incorrect incorrect incorrect correct categorization 3 points of claims 10 points 8 points 6 points 0 points All claims 1-2 3-4 Most not None Included referenced not not referenced referenced referenced reference to referenced source of 10 points 6 points 4 points 0 points 8 points claims Paragraph reflects synthesis of the table and concepts emphasized in the Perspective;

Excellent synthesis and accurate information

Either synthesis or accuracy is good and the other is excellent

Synthesis and accuracy is okay but not outstanding

Either synthesis or accuracy is poor and other is okay

Poor synthesis and numerous Inaccuracies

18 points 20 points

16 points

10 points

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

information is accurate. Paragraph uses consumerfriendly language

14 points Very well stated

10 points

Well stated

Average

8 points 6 points

Poorly stated

Very poorly stated

4 points

2 points

4. Worksheet 7-1: Starvation Effects Worksheet Answers: 1. Glucose; 100 to 40, glucose consumption is limited, glucose is not available for absorption 2. Ketone bodies; 50 to 100, since glucose is not readily available, fatty acids are being used for ketone production 3. Muscle protein degradation; 75 to 20, amino acids are not readily available in the diet, so the focus is on the energy going to the brain 4. Ketone bodies; 150 to 150, liver continues to use fatty acids for the production of ketones 5. Worksheet 7-2: Fuel for Exercise Worksheet with Answers: Exercise

Intensity/Duration

Predominant Fuel

Mary goes for a morning walk before breakfast

3 mph for 45 minutes

Fatty acids released from body fat

Daren runs a sprint in the fed state

100 m in 11 seconds

ATP and phosphocreatine present in muscle cells

Hannah swims 1 hour after breakfast

1 mi in 30 minutes

Muscle glycogen

(about 35% VO2 max)

(about 65% VO2 max)

[return to top] Worksheet 7-1: Starvation Effects Using the table and figure, fill in the missing pieces and explain why there is the change in levels during starvation between day 3 and day 40.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

Worksheet 7-2: Fuel for Exercise Complete the following table to indicate the primary fuel source for each of the examples provided.

Exercise

Intensity/Duration

Mary goes for a morning walk before breakfast

3 mph for 45 minutes

Daren runs a sprint in the fed state

100 m in 11 seconds

Hannah swims one hour after breakfast

1 mi in 30 minutes

Predominant Fuel

(about 35% VO2 max)

(about 65% VO2 max)

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

Additional Resources Internet Resources • • • •

• • • •

Fed State Of Metabolism Vs Fasted State Metabolism MCAT (EVERYTHING YOU NEED TO KNOW BIOCHEMISTRY)—YouTube Integration of Metabolism: (160) Integration of Metabolism/Metabolism in the Fed State/Integration of Metabolic Pathways—YouTube Integration of Metabolism: (PDF) Integration of Metabolism (researchgate.net) Metabolic Responses to Stress and Physical Activity: The Metabolic Responses to Stress and Physical Activity—Food Components to Enhance Performance— NCBI Bookshelf (nih.gov) Exercise and Metabolism: Exercise and Metabolism (cliffsnotes.com) Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance—Health Professional Fact Sheet (nih.gov) Academy of Nutrition and Dietetics Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group: Home—SCAN (scandpg.org) Preventing Relative Energy Deficiency in Young Female Athletes: Preventing Relative Energy Deficiency in Young Female Athletes (eatright.org)

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 7: Integration and Regulation of Metabolism and the Impact of Exercise

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................... 8 Activities and Assignments ........................................................................................................... 8 Additional Resources................................................................................................................... 13 Internet Resources .................................................................................................................................. 13 Appendix ...................................................................................................................................... 14 Generic Rubrics ....................................................................................................................................... 14 Standard Writing Rubric .......................................................................................................................... 14 Standard Discussion Rubric ..................................................................................................................... 16

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

Purpose and Perspective of the Chapter This chapter addresses the common methods used to measure energy expenditure and body composition. It also discusses energy balance, the concept of healthy weight, and the genetic and hormonal factors that regulate appetite and body composition.

Chapter Objectives The following objectives are addressed in this chapter: 8.1 Describe how energy expenditure is measured when at rest and during exercise. 8.2 Explain the relationships between body weight, body fat, and health. 8.3 Describe the advantages of various field and laboratory methods used to measure body composition. 8.4 Explain how intestinal microflora participate in regulation of body weight. 8.5 Define metabolic syndrome and its diagnosis criteria. 8.6 Describe how obesity, type 2 diabetes, and insulin resistance are connected. [return to top]

Chapter Outline I.

Introduction 1. The body is constantly using energy 2. When the amount of energy consumed equals what is used, the person is in energy balance 3. Key Terms a. Energy balance—when the amount of food energy matches energy expenditure over time II. Measuring Energy Expenditure A. Direct Calorimetry 1. A way to measure the amount of energy being used by the body; uses sensible heat loss and heat of water vaporization 2. Key Terms a. Direct calorimetry—method of measuring the dissipation of heat from the body B. Indirect Calorimetry 1. A way to measure the amount of energy being used by the body; heat released by metabolic oxidation is calculated indirectly measuring oxygen consumption 2. Key Terms

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

a. Indirect calorimetry—measurement of the consumption of oxygen and the expiration of carbon dioxide by the body; used to estimate metabolic rate b. Respiratory quotient (RQ)—ratio of the volume of carbon dioxide expired to the volume of oxygen consumed 3. RQ and substrate oxidation—an RQ equal to 1.0 suggests that carbohydrate is being oxidized because the amount of oxygen required for the combustion of glucose equals the amount of carbon dioxide produced 4. RQ and energy expenditure—once the RQ has been calculated, the calculation of energy expenditure is performed using the caloric value of oxygen at different RQ values 5. Figures and Tables a. Figure 8.1—a portable device to measure oxygen consumption and carbon dioxide production b. Figure 8.2—a metabolic cart measures oxygen consumption and carbon dioxide exhaled c. Table 8.1—thermal equivalent of O2 and CO2 for nonprotein RQ C. Doubly Labeled Water 1. Isotopes equilibrate throughout the water compartments in the body over about five hours to enable assessment of total energy expenditure III. Components of Energy Expenditure 1. Key Terms a. Thermoregulation—process whereby a regulatory mechanism keeps heat production and loss about equal 2. Figures and Tables a. Figure 8.3—components of energy expenditure and their approximate percentage contribution B. Basal and Resting Metabolic Rate 1. This is the amount of energy needed to sustain basic life processes, including respiration, heartbeat, renal function, brain and nerve function, blood circulation, active transport, and synthesis of proteins and other complex molecules 2. Predictive equations for RMR—calculations based on body weight, height, age, and sex to estimate RMR needs 3. Equations possible: Harris-Benedict equations, Mifflin-St. Jeor equations, and weight-only equations C. Energy Expenditure of Physical Activity 1. Muscle requires more energy depending on the tasks. Physical activity accounts for about 15%–30% of total energy expenditure

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

2. Figures and Tables a. Table 8.2—physical activity level categories and walking equivalence b. Table 8.3—energy expended on various activities D. Thermic Effect of Food 1. The thermic effect of food represents the metabolic response to food and the increase in energy expenditure associated with the body’s processing of food E. Thermoregulation 1. Refers to the adjustments in metabolism necessary to maintain the body’s core temperature of about 98.2°F–98.6°F 2. Key Terms a. Heat stress—metabolic response to heat exposure, resulting in heat rash, heat cramps, heat exhaustion, and heat stroke IV. Body Weight: What Should We Weigh? A. Ideal Body Weight Formulas 1. These evolved directly from height–weight tables and are intended to provide guidance to health practitioners when determining overall mortality risk in a given population B. Body Mass Index 1. Is an indication of body adiposity but does not directly measure body fat. Calculated as weight over height squared 2. Figures and Tables a. Table 8.4—ideal body weight formulas b. Figure 8.4—BMI values used to categorize weight c. Figure 8.5—example of growth curves d. Figure 8.6—obesity prevalence in the United States e. Table 8.5—disease risk relative to normal BMI and waist circumference V. Measuring Body Composition A. Field Methods 1. Skinfold thickness—skinfold measurements are used as an indicator of body fat based on the assumption that the thickness of the subcutaneous fat directly correlates with total body fat 2. Bioelectrical impedance—this field technique assesses the two-compartment model, based on the principle that the flow of electricity is facilitated in fat-free tissue high in water and electrolyte content but is impeded by fat tissue low in water and electrolytes 3. Figures and Tables a. Figure 8.7—measuring triceps skinfold with a Lange caliper to estimate body fat

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

b. Figure 8.8—hand-held device used to measure bioelectrical impedance B. Laboratory Methods 1. Densitometry: underwater weighing—density of fat is about 0.9 g/mL, and density of fat-free mass is about 1.1 g/mL. Body fat percentage may be calculated if whole-body density is known. The body is submerged in water and the volume of water displaced is used to calculate the body composition. 2. Densitometry: air displacement—use of air to measure change in pressure caused by volume occupied by the person in the chamber being used to measure displacement 3. Dual-energy X-ray absorptiometry—involves scanning subjects with X-rays at two different energy levels 4. Other imaging techniques—computed tomography and magnetic resonance imaging may both be used to measure body composition, but both are very expensive 5. Figures and Tables a. Figure 8.9—apparatus for underwater weighing to determine body density b. Figure 8.10—air displacement plethysmography determines body density by measuring the amount of air displaced c. Figure 8.11—duel-energy X-ray absorptiometry uses two X-ray beams of different energy to determine fat-free mass, fat mass, and bone tissue density VI. Regulation of Energy Balance and Body Weight A. Hormonal Influences 1. Hunger and satiety control meal-to-meal eating behavior, and both are under the influence of hormones 2. Key Terms a. Arcuate nucleus—the subcortical region of the brain that secretes appetiteenhancing neuropeptide Y and appetite-suppressing melanocortins b. Orexigenic—pertaining to increasing or stimulating the appetite c. Anorexigenic—capable of producing anorexia or diminishing appetite d. Leptin resistance—concept that, despite increased circulating leptin levels and adequate leptin receptors, the feeling of hunger persists and food intake does not diminish 3. Leptin—hormone secreted by white adipose tissue that interacts with the hypothalamus to reduce hunger 4. Insulin—suppresses hunger through its action on orexigenic and anorexigenic neurons; effects are less robust than leptin

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

5. Ghrelin—produced predominantly in the stomach and stimulates the feeling of hunger 6. Other anorexigenic hormones a. Cholecystokinin is produced in the small intestine in response to food intake; it binds to receptors in the hypothalamus and down-regulates mRNA expression b. Pancreatic polypeptide—synthesized in the pancreas, secreted in response to food intake, and the mechanism of action is not certain c. Glucagon-like peptide-1—occurs in the intestine in proportion to caloric intake; release is delayed in obese individuals; reduces gastric emptying and intestinal motility d. Peptide YY—produced in the small and large intestines; counters the effects of CCK by inhibiting intestinal motility and secretion of digestive juices 7. Figures and Tables a. Table 8.6—agents of energy regulation, intestinal microbiota B. Intestinal Microbiota 1. Trillions of microbial cells inhabit the human gastrointestinal tract and participate in nutrient digestion and utilization 2. An individual’s diet influences the microbiota composition; altered microbiota profiles have been associated with obesity C. Environmental Chemicals 1. Exposure to certain chemicals may play a role in body fat accumulation 2. Key Terms a. Obesogens—endocrine-disrupting chemicals in the environment, including the diet, that alter lipid metabolism by binding to hormone receptors D. Lifestyle Influences 1. Diet and physical activity are the most obvious factors that influence energy balance and body weight VII. Health Implications of Altered Body Weight A. Excessive body fat is associated with increased risk of disease; the distribution of fat can also influence health risk 1. Key Terms a. Gynoid obesity—pear shape, associated primarily with women and refers to the excess fat that accumulates around the hips and thighs b. Android obesity—apple shape, describes the central adiposity resulting from the accumulation of excess visceral fat c. Hyperplasia—the excessive development of cells, especially as related to adipocytes

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

B. Metabolic Syndrome 1. Group of risk factors associated with increased risk of cardiovascular disease, including central obesity, increased fasting plasma glucose, increased fasting plasma triglyceride, decreased plasma HDL cholesterol, and hypertension 2. Key Terms a. Metabolic syndrome—clustering of risk factors for cardiovascular disease and type 2 diabetes, including elevated blood pressure and obesity 3. Figures and Tables a. Table 8.7—criteria for clinical diagnosis of metabolic syndrome C. Insulin Resistance 1. Generally defined as the inability of target tissues to respond to insulin, causing elevated blood glucose D. Weight Loss Methods 1. Loss of body fat requires a negative energy balance over an extended period of time; calorie restriction can be effective 2. Intensity of behavior modification drives weight-loss effectiveness more than the specific macronutrient distribution of the diet VIII. Summary 1. Energy balance occurs when the amount of energy consumed equals the amount of energy expended 2. Total energy expenditure includes basal metabolic rate, physical activity, and the thermic effect of food; it can be measured by direct or indirect calorimetry 3. Consuming more energy than needed puts a person at positive energy balance, resulting in body fat accumulation that increases the chances of disease and mortality 4. Body weight can be assessed using height/weight tables, body mass index, or specific assessment of body composition using triceps skinfold measurement, bioelectrical impedance, dual X-ray absorptiometry, densitometry with underwater weighing or air displacement, as well as other computer imaging methods 5. Long-term energy balance is influenced by many factors, including hormonal influences, intestinal microbiota, environmental chemicals and lifestyle behaviors [return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Assessment of Body Weight a. Although the body mass index is a common means of assessing a patient’s body weight, it does not allow one to discern the proportion of muscle to fat. Several methods can be used to assess one’s body weight based on the amount of body fat. b. What are two methods the text refers to as “field methods” (a means that can be used without sophisticated equipment)? i. Answer: Tricep skinfold measurements and bioelectrical impedance c. Have you had your body fat assessed with either of these means? Share your experience with these methods. i. Answer: Variable, based on a student’s experience d. What are other methods that might be used in a laboratory setting? i. Underwater weighing, air displacement, dual-energy X-ray absorptiometry, and other imaging techniques (computed tomography and magnetic resonance imaging) 2. Discussion: Consequences of Overweight and Obesity a. The increase in the prevalence of overweight and obesity in the American population increases a number of health risks b. What are some of the health risks that increase when an individual has excess body fat? ii. Answer: An increased risk of mortality and morbidity due to hypertension, stroke, coronary artery disease, dyslipidemia, type 2 diabetes, sleep apnea, osteoarthritis, and certain cancers e. If possible, describe any of these health risks you have observed associated with overweight or obesity among people you know i. Answer: Variable, based on a student’s experience [return to top]

Activities and Assignments 1. Estimation of Resting Metabolic Rate a. The textbook outlines three different predictive equations for estimating the resting metabolic rate of an individual. Use your own data or that of someone you know to use each of the three methods to estimate the number of kilocalories the individual needs for metabolism at rest. Show

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

your calculations. Were the values similar? If not, why do you think there was a difference? b. Answers will vary based on the student’s variables used Equipment for Assessing Body Fat a. The various methods for assessing body fat in the field and in the laboratory require different instruments b. Play the role of a practicing clinician who must select the equipment needed for a research study that includes assessment of body fat. Select the method you would use. Search online for information on various instruments available for the method you chose. Create an email to your supervisor indicating i. Method chosen ii. Why that method would be the best to use iii. Ordering information for the purchase of the equipment Measurement Quality a. Especially when conducting research studies, one would want the measurement of aspects such as energy intake, energy expenditure, and body composition to be accurate. We often refer to the best possible means of measurement as the “gold standard.” b. What do you view the gold standard to be for i. Assessing the amount of body fat? ii. Measuring energy expended? iii. Answer: Gold standard for assessing the amount of body fat is debatable, although magnetic resonance imaging and dual-energy Xray absorptiometry are usually cited as gold standards. The gold standard for measuring energy expended—doubly labeled water Concept Map: Create a concept map that illustrates the relationship of various factors in energy balance and regulation a. The map should include the concepts of factors influencing energy intake, as well as the influence of physical activity, the thermic effect of food, and the microbiome Response to Consumer Questions: Frequent nutrition questions from consumers are on the topic of weight management. a. The following are three questions from consumers. Use your knowledge of nutrition and metabolism to write a brief response to each question that is appropriate for a consumer with lay knowledge of nutrition. i. As I get older, it is harder for me to keep a healthy weight. I have heard your metabolism slows as you get older. What can I do to prevent that? 1. Answer: Our metabolic rate does decrease as we age, but perhaps only by 100 calories per day over several decades. Our overall

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

energy needs likely decline more with age because, even at the same weight, we have more fat and less muscle. We also likely reduce our physical activity as we age. So as we age, we can maximize our metabolic rate by being physically active, perhaps walking two miles daily, by eating adequate protein to allow our bodies to maintain good muscles as we exercise and avoid periods of fasts in which our body lowers its metabolic rate, thinking we are entering a period of a famine (adapted from University of Texas Southwestern Medical Center’s Center for Human Nutrition Newsletter, 2012). 6. Chart on Hormones and Energy Regulation Many hormones aid in energy regulation; however, some may lead to obesity when they are not balanced, or obesity may lead to an imbalance in them. Make a table of the eight agents, and within the table, discuss their role in obesity and how they affect hunger and appetite.

7. Worksheet 8-1: Using Body Mass Index (see next page) Worksheet Answers: 1. 104.5 kg/1.832 m2 = 31.2 kg/m2 2. Rolando is considered obese with this high of a BMI. A healthy BMI range is between 18.5 and 25 kg/m2. 3. Rolando’s BMI category is obese, class I.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

4. Rolando needs to adapt a healthier diet and increase his physical activity.

8. Worksheet 8-2: Identifying Metabolic Syndrome (see later page) Worksheet Answers: To be identified as having metabolic syndrome, a patient must meet a minimum of three of the five criteria. A. Maria does not have metabolic syndrome. She only meets two of the five criteria (TG and HDL). B. William does have metabolic syndrome. He meets all five criteria for metabolic syndrome. C. Anthony does have metabolic syndrome. He meets three of the five criteria (waist circumference, TG and HDL). [return to top]

Worksheet 8-1: Using Body Mass Index

Rolando is a 38-year-old male, wondering what his body mass index is. Rolando weighs 230 pounds and is 6 feet tall. Answer the following questions.

1. What is Rolando’s calculated body mass index?

2. Is this considered high for a male his size and age? What should his body mass index be to remain within a healthy range?

3. Based on Rolando’s BMI results, which BMI category describes his BMI?

4. What do you recommend for Rolando if he wants to change his BMI? [return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

Worksheet 8-2: Identifying Metabolic Syndrome

Described in what follows are three different individuals who have recently seen the health care team at a preventive cardiology clinic. Using the clinical data for each patient, identify whether each patient would be defined as having metabolic syndrome and which criteria they meet. The cut points for defining metabolic syndrome are provided in the following table: Waist Circumference

≥35 inches for women; ≥40 inches for men

HDL Cholesterol Triglycerides

<50 mg/dL for women; <40 mg/dL for men

Blood Pressure

≥130 systolic mm Hg BP or ≥85 mm Hg diastolic BP

Fasting Blood Glucose

≥100 mg/dL

≥150 mg/dL

A. Maria is a 43-year-old female. Her blood pressure at clinic was 120/78. Her BMI is 26, and her waist circumference is 33 inches. Her laboratory report includes the following: Total Cholesterol

177 mg/dL

LDL Cholesterol HDL Cholesterol

107 mg/dL 37 mg/dL

Triglycerides

165 mg/dL

Fasting Glucose

89 mg/dL

B. William is a 52-year-old male. His blood pressure at clinic was 135/82. His BMI is 28, and his waist circumference is 43 inches. Total Cholesterol

230 mg/dL

LDL Cholesterol

135 mg/dL

HDL Cholesterol

38 mg/dL

Triglycerides

280 mg/dL

Fasting Glucose

112 mg/dL

C. Anthony is a 32-year-old male. His blood pressure at clinic was 128/78. His BMI is 32, and his waist circumference is 41 inches. Total Cholesterol

183 mg/dL

LDL Cholesterol

92 mg/dL

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

HDL Cholesterol

30 mg/dL

Triglycerides

307 mg/dL

Fasting Glucose

98 mg/dL

Additional Resources Internet Resources • • • • • • • •

Academy of Nutrition and Dietetics Evidence Analysis Library. Energy Expenditure. 2014. http://www.andeal.org/topic.cfm?menu=5299 Body Mass Index Calculator: Calculate Your BMI—Standard BMI Calculator (nih.gov) The Obesity Society: www.obesity.org Hill JO, Wyatt HR, Peters JC. Energy balance and obesity. Circulation. 2012; 126:126132. Energy Balance and Obesity | Circulation (ahajournals.org) What Is Metabolic Syndrome? (157) What Is Metabolic Syndrome?—YouTube We Can, a program to reduce development of obesity in young children: Welcome to We Can!, NHLBI, NIH 4 Ways Low-Calorie Diets Can Sabotage Your Health: 4 Ways Low-Calorie Diets Can Sabotage Your Health (eatright.org) Office of Dietary Supplements Weight Loss Supplements: https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 8: Energy Expenditure, Body Composition, and Healthy Weight

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................. 17 Activities and Assignments ......................................................................................................... 18 Additional Resources................................................................................................................... 26 In-Text Suggested Reading ...................................................................................................................... 26 Internet Resources .................................................................................................................................. 27 Generic Rubrics ....................................................................................................................................... 28 Standard Writing Rubric .......................................................................................................................... 28 Standard Discussion Rubric ..................................................................................................................... 29

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

Purpose and Perspective of the Chapter In this chapter, each of the water-soluble vitamins is presented. Structure, sources, absorption, transport, tissue uptake, and storage are covered. Then functions and mechanisms of action are described, as well as metabolism and excretion. Recommended intakes—and then deficiency, toxicity, and assessment of nutriture—are presented. Specific interrelationships with other nutrients are also noted for selected vitamins.

Chapter Objectives The following objectives are addressed in this chapter: 9.1

Identify particularly good food sources of the water-soluble vitamins.

9.2

Explain how the water-soluble vitamins are digested, absorbed, transported in the blood, and stored.

9.3

Describe the metabolism of the water-soluble vitamins in the small intestine, liver, and kidneys.

9.4

Describe the functions and mechanisms of action of the water-soluble vitamins.

9.5

Identify the means by which the water-soluble vitamins are excreted.

9.6

Describe recommended intakes, deficiencies, and toxicities associated with the water-soluble vitamins.

9.7

Identify measures used for water-soluble vitamin status.

9.8

Compare the water-soluble versus fat-soluble vitamins in terms of absorption, storage, and likelihood for toxicity.

[return to top]

Chapter Outline I.

Introduction 1. Historical events led to the discovery of vitamins, usually due to an outbreak from a deficiency in the vitamin. Vitamins are organic compounds with regulatory functions. They are required. 2. Key Terms a. Beriberi—a condition resulting from a thiamin deficiency b. Estimated Average Requirements (EARs)—the amount of a nutrient thought to meet the requirements of 50% of healthy individuals in a specified age and gender group

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

c. Recommended Dietary Allowances (RDAs)—the average daily dietary intake level of a nutrient that is thought to be sufficient to meet the nutrient requirements of about 97% of healthy individuals d. Adequate intakes (AIs)—a recommended daily dietary nutrient intake based on the nutrient intake levels of healthy people; an AI is thought to exceed the daily requirement for a given nutrient e. Tolerable Upper Intake Levels (ULs)—the highest intake level for a nutrient that is unlikely to cause any risk of adverse health to almost all people in a specified age and gender group 3. Figures and Tables a. Table 9.1—water-soluble vitamins: coenzyme forms, functions, deficiency syndromes, food sources, and recommended intake b. Table 9.2—some common signs associated with water-soluble vitamin deficiencies c. Figure 9.1—the vitamins, including some functional roles of the water-soluble vitamins d. Table 9.3—gastrointestinal tract absorption, form in systemic circulation, and storage sites for the water-soluble vitamins II. Vitamin C (Ascorbic Acid) 1. Isolated in 1928, and structure determined in 1933; vitamin deficiency leads to scurvy; L-isomer is the biologically active vitamin in humans 2. Key Terms a. Scurvy—a condition resulting from vitamin C deficiency 3. Figures and Tables a. Figure 9.2—structures and interconversion of ascorbic acid and dehydroascorbic acid b. Figure 9.3—synthesis of ascorbic acid A. Sources 1. Primary sources include fruits and vegetables, especially citrus fruits 2. Figures and Tables a. Table 9.4—vitamin C content of selected foods B. Digestion and Absorption 1. Vitamin C does not require digestion prior to absorption into intestinal cells; absorption of ascorbic acid across the intestinal cell brush border membrane occurs throughout the small intestine, especially proximal jejunum, and requires sodium-dependent vitamin C transporters (SVCT) 1 and 2.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

2. Dehydroascorbic acid is absorbed by glucose transporters GLUT 1 and 3; following absorption, dehydroascorbic acid is rapidly reduced to ascorbic acid by dehydroascorbic acid reductase in the intestinal cell C. Transport, Tissue Uptake, and Storage 1. Ascorbic acid and dehydroascorbic acid are transported in the blood primarily in free form 2. Tissue uptake occurs by SVCT1 and SVCT2 3. High concentrations of vitamin C occur in the adrenal and pituitary glands, plus the eyes, brain, white blood cells, and neurons D. Functions and Mechanisms of Action 1. Vitamin C functions as an antioxidant and a cosubstrate for enzyme activity 2. Key Terms a. Xenobiotics—foreign chemicals such as drugs, carcinogens, pesticides, food additives, pollutants, or other noxious compounds b. Free radicals—an atom or molecule that has one or more unpaired electrons c. Hydroperoxyl radical—a protonated superoxide radical d. Superoxide radical—an oxygen-centered free radical e. Alkoxyl radical—a monovalent radical consisting of an alkyl group united with oxygen; alkyl groups are derived from alkanes by the removal of one hydrogen atom and have the general formula CnH2n+1 f. Peroxyl radical—a radical that contains a peroxyl group g. Singlet oxygen—an electronically excited radical in which one of oxygen’s electrons is excited to an orbital above the one it normally occupies h. Hydroxyl radical—an oxygen-centered radical that can be generated in the body when it is exposed to γ rays, low-wavelength electromagnetic radiation i. Prophylactic—a substance or regime that helps to prevent disease or illness 3. Figures and Tables a. Figure 9.4—ascorbate functions in the hydroxylation of peptide-bound proline and lysine in the synthesis of collagen b. Figure 9.5—amidation of peptides with C-terminal glycine requires vitamin C c. Table 9.5—cosubstrate-related functions of vitamin C 4. Vitamin C can also function as a pro-oxidant by reducing transition metals as well as several other possible functions 5. Vitamin C has been considered in pharmacological doses to prevent or treat several diseases, including cold, cancer, cardiovascular disease, and some diseases of the eye E. Interactions with Other Nutrients 1. Enhances absorption of iron

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

F. Metabolism and Excretion 1. Vitamin C in excess of tissue needs and storage capacity is excreted intact or catabolized prior to urinary excretion 2. Figures and Tables a. Figure 9.6—vitamin C and the formation of its metabolites excreted in the urine G. Recommended Dietary Allowance 1. For adult men, it is 90 mg/day and for adult women, it is 75 mg/day; during pregnancy and lactation, recommendations for vitamin C increase to 85 mg/day and 120 mg/day, respectively H. Deficiency: Scurvy 1. Scurvy is typically manifested when the total body vitamin C pool falls below about 300 mg and plasma vitamin C concentrations drop to less than about 0.2 mg/dL 2. Key Terms a. Petechiae—skin discolorations caused by ruptured small blood vessels b. Hypochondriasis—abnormal anxiety about one’s own health 3. Scurvy is characterized by fatigue, blood vessel fragility that results in rupture of capillaries, and oral changes due to impaired collagen synthesis 4. Although scurvy is unlikely in the United States, low vitamin C status has been observed in smokers, older adults, and substance abusers 5. Figures and Tables a. Figure 9.7—Some manifestations of a vitamin C deficiency I. Toxicity 1. Daily intakes up to 2 g of vitamin C are routinely consumed without adverse effects; most common side effect is gastrointestinal problems characterized by abdominal pain and osmotic diarrhea; others include kidney stones and iron toxicity 2. Key Terms a. Hemochromatosis—an inherited disorder characterized by excessive iron absorption and iron overload in the body b. Thalassemia—a hereditary form of anemia associated with defective synthesis of hemoglobin c. Sideroblastic anemia—an inherited disorder that affects red blood cell production and function J. Assessment of Nutriture 1. Plasma vitamin C concentrations respond to changes in dietary vitamin C intake; white blood cell vitamin C levels are a better indicator of vitamin C stores

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

III. Thiamin (Vitamin B1) 1. Isolated in 1912 and structure determined in mid-1930s 2. Figures and Tables a. Figure 9.8—structure of thiamin A. Sources 1. Meats are the major source 2. Figures and Tables a. Table 9.6—thiamin content of selected foods B. Digestion and Absorption 1. Thiamin exists in a few forms in plant foods. In animal products, about 95% of thiamin is phosphorylated, primarily as TDP, and about 5% exists as thiamin monophosphate (TMP) and thiamin triphosphate (TTP). Absorption of free thiamin occurs via diffusion throughout the small intestine and by transporter found mainly in the duodenum and jejunum. Thiamin is released from intestinal cells into the blood typically within one to two hours for distribution to tissues. C. Transport, Tissue Uptake and Storage 1. Most of the thiamin in the blood occurs within the red and white blood cells 2. Thiamin is transported into cells via carrier proteins, including ThTr1 and ThTr2 3. Most thiamin is present in body tissues in the phosphorylated form, TDP D. Functions and Mechanisms of Action 1. Thiamin is involved in essential coenzyme and noncoenzyme roles, including energy production and nutrient metabolism and nervous system functions 2. Figures and Tables a. Figure 9.9—various vitamin cofactors and their action sites in energy metabolism b. Figure 9.10—oxidative decarboxylation of pyruvate by the pyruvate dehydrogenase complex c. Figure 9.11—first steps in the decarboxylation of pyruvate by thiamin diphosphate E. Metabolism and Excretion 1. Thiamin, TMP, and TDP in excess of tissue needs and storage capacity are excreted intact or catabolized prior to urinary excretion F. Recommended Dietary Allowance 1. For adult men, it is 1.2 mg/day, and for adult women, it is 1.1 mg/day. Thiamin recommendations with pregnancy and lactation increase to 1.4 mg/day and 1.4 mg/day, respectively. G. Deficiency: Beriberi

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

1. Deficiency impacts energy production as well as other body processes secondary to reductions in the production of various intermediates normally generated during nutrient metabolism; three forms exist: wet beriberi affects the cardiovascular system, dry beriberi affects nerves and muscles; acute beriberi occurs mostly in infants 2. Deficiency occurs frequently among those with alcoholism 3. Key Terms a. Ophthalmoplegia—paralysis of the ocular muscles b. Nystagmus—constant, involuntary movement of the eyeball 4. Those at risk for thiamin deficiency include older adults and those with problems with absorption 5. Figures and Tables a. Figure 9.13—some manifestations of thiamin deficiency H. Toxicity 1. No Tolerable Upper Intake Level has been established, and no side effects have been reported from oral intakes up to about 500 mg daily I. Assessment of the Nutriture 1. Thiamin status can be assessed by measuring thiamin and/or TDP in the blood or urine and by measuring erythrocyte transketolase activity in hemolyzed whole blood IV. Riboflavin (Vitamin B2) 1. Discovered in 1917 and the structure determined in 1933 2. Figures and Tables a. Figure 9.14—structures of riboflavin and its coenzyme forms A. Sources 1. Riboflavin is found mainly in foods of animal origin 2. Figures and Tables a. Table 9.7—riboflavin content of selected foods B. Digestion and Absorption 1. Riboflavin found in foods attached noncovalently to proteins must be released from the protein prior to absorption. This process is accomplished by the actions of hydrochloric acid secreted within the stomach and proteases secreted by the stomach, pancreas, and small intestine. FAD pyrophosphatase converts FAD to FMN. FMN in turn is converted to free riboflavin by FMN phosphatase. Free riboflavin is absorbed across the intestinal brush border membrane by energy-dependent riboflavin vitamin transport (RFVT) 2 and 3. Another riboflavin transporter, RFVT1, carries riboflavin across the basolateral membrane of intestinal cells.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

C. Transport, Tissue Uptake, and Storage 1. Flavins are found in the plasma as riboflavin (50%), FMN (10%), and FAD (40%) and are usually bound to proteins. 2. Free riboflavin enters tissues via a carrier-mediated process 3. FMN is the major form present in cells D. Functions and Mechanisms of Action 1. FMN and FAD function as coenzymes for a variety of oxidative enzymes and remain bound to the enzymes during the oxidation-reduction reactions. Flavoproteins have roles in nutrient metabolism and energy production, and riboflavin has selected pharmacological uses. 2. Figures and Tables a. Figure 9.15—oxidation and reduction of isoalloxazine ring E. Metabolism and Excretion 1. Riboflavin and its metabolites are excreted primarily in the urine. The amount excreted is typically at least 120 µg/day or 80 µg/g creatinine. F. Recommended Dietary Allowance 1. Riboflavin for adult men is 1.3 mg/day, and for adult women, it is 1.1 mg/day. Pregnancy and lactation increase the recommended daily intake to 1.4 mg/day and 1.6 mg/day, respectively. G. Deficiency: Ariboflavinosis 1. Deficiency of riboflavin rarely occurs in isolation and is usually accompanied by other nutrient deficiencies. Some clinical signs after three to four months of inadequate intake include painful lesions or vertical fissures on the outside of the lips, inflammation of the tongue, and red or bloody swollen oral cavity 2. Those at risk for deficiency are people consuming excess alcohol and people in developing countries where dairy and meat intake is typically low 3. Figures and Tables a. Figure 9.16—some manifestations of a riboflavin deficiency H. Toxicity 1. No Tolerable Upper Intake Level has been established, and doses of up to 400 mg have been consumed in those with migraines without side effects I. Assessment of Nutriture 1. Most sensitive biomarker of riboflavin status is glutathione reductase activity in red blood cells; also used is an FMN-dependent enzyme, pyridoxamine phosphate oxidase, and vitamin B6 coenzyme forms. Urinary riboflavin excretion is also used to assess status. V. Niacin (Vitamin B3) 1. Discovered through the condition pellagra; isolated in 1937

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

2. Key Terms a. Pellagra—a condition that results from niacin deficiency 3. Figures and Tables a. Figure 9.17—structures of nicotinic acid and nicotinamide A. Sources 1. Found in several food groups, with the best being fish and meats 2. Figures and Tables a. Table 9.8—niacin content of selected foods b. Figure 9.18—structures of NAD and NADP c. Figure 9.19—NAD+ and NADP+ synthesis from the amino acid tryptophan B. Digestion and Absorption 1. Digestion of NAD and NADP is needed for niacin’s absorption. A pyrophosphatase is required for phosphate hydrolysis from NADP. NADP is then hydrolyzed by glycohydrolase to release free nicotinamide. Nicotinamide and nicotinic acid are absorbed primarily in the small intestine by sodiumdependent, carrier-mediated diffusion. Within the colon, nicotinic acid absorption occurs by a sodium-independent, high-affinity carrier. C. Transport, Tissue Uptake, and Storage 1. Primary form of niacin in the plasma is nicotinamide 2. Nicotinamide and nicotinic acid primarily enter cells via simple diffusion D. Functions and Mechanisms of Action 1. More than 400 enzymes, primarily dehydrogenases, require the coenzymes NAD and NADP 2. Figures and Tables a. Figure 9.20—oxidation and reduction of the nicotinamide moiety; the role of NAD is dehydrogenation reactions E. Metabolism and Excretion 1. NAD and NADP undergo degradation in cells by glycohydrolase to form ADPribose and nicotinamide. The released nicotinamide is then methylated and oxidized in the liver into a variety of metabolites that are excreted in the urine. F. Recommended Dietary Allowance 1. Niacin for adult men is 16 mg/day of niacin equivalents, and for adult women, it is 14 mg/day of niacin equivalents per day. In pregnancy and lactation, it increases to 18 mg/day and 17 mg/day of niacin equivalents, respectively. G. Deficiency: Pellagra 1. The four main signs are dermatitis, dementia, diarrhea, and death 2. Risk of deficiency typically results from medications or malabsorptive conditions

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

3. Figures and Tables a. Figure 9.21—some manifestations of a niacin deficiency H. Toxicity 1. The Tolerable Upper Limit Level for adults for niacin from supplements and from fortified foods has been set at 35 mg/day because of its vasodilatory effects I. Assessment of Nutriture 1. Most methods involve measurement of one or more urinary metabolites of the vitamin VI. Pantothenic Acid 1. Isolated in about 1931 with its structure determined in 1939; its essentiality discovered in 1954 A. Sources 1. Found widely distributed in foods 2. Figures and Tables a. Table 9.9—pantothenic acid content of selected foods b. Figure 9.22—structure of pantothenic acid and its use in the synthesis of 4phosphopantetheine and coenzyme A B. Digestion and Absorption 1. About 85% of the pantothenic acid in food is bound as a component of coenzyme A. During digestion in the small intestine, CoA is hydrolyzed by pyrophosphatase to 4′-phosphopantetheine, which is then dephosphorylated by phosphatase to pantetheine, which is converted to pantothenic acid by pantotheinase. Absorption occurs principally in the jejunum by passive diffusion when present in high concentrations and by a shared sodiumdependent multivitamin transporter (SMVT) in the proximal small intestine when present in usual concentrations. Pantothenic acid from the intestinal cells enter the portal blood for transport to the liver and other tissues 2. Figures and Tables a. Figure 9.23—structures of coenzyme A C. Transport, Tissue Uptake, and Storage 1. It is found free in the blood, primarily within the red blood cells 2. The uptake of the vitamin into red blood cells appears to occur by diffusion, while uptake into some tissues/organs requires SMVT D. Functions and Mechanisms of Action 1. Pantothenic acid is needed by cells for the synthesis of CoA and the 4′phosphopantetheine moiety; upon donation from CoA, is required for the

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

activity of the acyl carrier protein, a component of the fatty acid synthase complex E. Metabolism and Excretion 1. Pantothenic acid is excreted intact primarily in the urine F. Adequate Intake 1. Pantothenic acid recommended daily intake is 5 mg/day for adults, 6 mg/day during pregnancy, and 7 mg/day during lactation G. Deficiency: Burning Foot Syndrome 1. Syndrome is characterized by a sensation of burning in the feet and neuritis; usually in conjunction with multiple nutrient deficiencies H. Toxicity 1. Intakes of about 10 g of pantothenic acid as calcium pantothenate daily for up to six weeks have not caused problems; however, higher intakes of 15–20 g/day have been associated with mild intestinal distress. No Tolerable Upper Limit Level has been established. I. Assessment of Nutriture 1. Urinary pantothenic acid excretion is a better indicator than blood levels VII. Biotin 1. Discovered in 1931, and the structure was discovered in 1941 2. Figures and Tables a. Figure 9.24—structure of biotin A. Sources 1. Biotin is found widely distributed in foods, as well as being made by colonic bacteria 2. Figures and Tables a. Table 9.10—biotin content of selected foods B. Digestion. Absorption, Transport, Tissue Uptake, and Storage 1. Protein-bound biotin requires digestion by enzymes prior to absorption. Proteolysis by pepsin and intestinal proteases yields free biotin and/or biocytin. Biotin absorption occurs by both passive diffusion and carrier-mediated transport. Transport of biotin across the basolateral membrane of the enterocyte for entrance into the blood is carrier mediated. Biotin uptake into the liver involves SMVT. 2. Figures and Tables a. Figure 9.25—structure of biocytin C. Functions and Mechanisms of Action

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

1. Biotin functions in cells as a coenzyme carrier for the transfer of activated bicarbonate to substrates. Biotin functions in a noncoenzyme capacity in regulating gene expression and cell signaling 2. Pharmacological doses of biotin are used in the management of inborn errors of metabolism that involve biotin-dependent enzymes 3. Key Terms a. Carboxylation—addition of a carboxyl group to a molecule 4. Figures and Tables a. Figure 9.26—biotin bound to the lysine residue of carboxylase and functioning as a carrier of activated CO2 b. Figure 9.27—formation of the CO2–biotin–enzyme complex c. Table 9.11—biotin-dependent enzymes d. Figure 9.28—role of biotin in the synthesis of oxaloacetate from pyruvate e. Figure 9.29—role of biotin in the oxidation of propionyl-CoA f. Figure 9.30—role of biotin in leucine catabolism D. Metabolism and excretion 1. Catabolism of the biotin holocarboxylases by proteases ultimately yields biocytin 2. Biocytin is then degraded by biotinidase to lysine and free biotin 3. Biotin is mainly excreted in the urine, including some having been synthesized by intestinal bacteria 4. Figures and Tables a. Figure 9.31—selected metabolites from biotin degradation E. Adequate Intake 1. Biotin recommendations for adults is 30 µg/day for adults and during pregnancy; increases to 35 µg/day during lactation F. Deficiency 1. Deficiency has resulted from excessive consumption of raw egg whites, although rare. Some neurological symptoms associated with biotin deficiency include lethargy, paresthesia in extremities, hypotonia, depression, and hallucinations 2. Figures and Tables a. Figure 9.32—some manifestations of a biotin deficiency G. Toxicity 1. Toxicity from oral biotin has not been reported and no Tolerable Upper Intake Level has been established H. Assessment of Nutriture 1. Biotin evaluation may be done through the blood and urine

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

VIII.

Folate 1. Folate was discovered in 1941 and its chemical synthesis in a lab was reported in 1945 2. Figures and Tables a. Figure 9.33—structures of folic acid and tetrahydrofolate A. Sources 1. Folate is found in significant quantities in vegetables; raw foods are usually higher in folate than cooked 2. Figures and Tables a. Table 9.12—folate content of selected foods B. Digestion and Absorption 1. Folic acid in fortified foods and supplements does not need to undergo digestion. Folate in foods is in polyglutamate forms and needs to be digested to monoglutamate forms to be absorbed. The main carrier for transporting folate into intestinal cells is the proton-coupled folate transporter. Folic acid may be absorbed when present in high concentrations in a more acidic environment by passive diffusion. C. Transport, Tissue Uptake, and Storage 1. In the blood, folate travels as monoglutamate either free or bound to proteins 2. Uptake of folate into the liver and other tissues is carrier mediated, and most folate is stored in the liver D. Functions and Mechanisms of Action 1. THF and its derivatives are found in the mitochondria, cytosol, and nucleus and serve as donors of single- or one-carbon groups in a variety of reactions. These reactions involve metabolism of several nutrients including choline and some amino acids, production of purines and pyrimidines, and DNA synthesis and repair 2. Figures and Tables a. Figure 9.34—overview of folate metabolism and the roles of tetrahydrofolate (THF) derivatives b. Table 9.13—forms of folate and their metabolic roles in the body c. Figure 9.35—selected aspects of folate metabolism within the cytosol, mitochondria, and nucleus d. Figure 9.36—role of folate in histidine catabolism e. Figure 9.37—resynthesis of methionine from homocysteine, showing roles of folate and vitamin B12 E. Interactions with Other Nutrients 1. Folate has a synergistic relationship with vitamin B12

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

F. Association with Diseases 1. Due to deficient intake or errors of metabolism, folate has been associated with many medical disorders, including cancer, cardiovascular disease, neural tube defects, depression, and dementia G. Metabolism and Excretion 1. Folate is excreted in both the urine and the feces H. Recommended Dietary Allowance 1. Folate recommendation for adults is 400 µg/day of dietary folate equivalents; this increases to 600 µg/day during pregnancy and 500 µg/day during lactation I. Deficiency: Megaloblastic Macrocytic Anemia 1. Folate deficiency causes a release of red blood cells into circulation that are fewer than normal in number as well as large and immature, resulting in megaloblastic macrocytic anemia 2. At risk for deficiency include those with excess alcohol intake and malabsorptive disorders, including post-gastric bypass 3. Figures and Tables a. Figure 9.38—genesis and maturation of the red blood cells; red blood cells characteristic of microcytic and megaloblastic anemia J. Toxicity 1. A Tolerable Upper Intake Level for adults of 1,000 µg/day for synthetic folic acid in supplements or from fortified foods; side effects have been documented with folate intakes of 15 mg K. Assessment of Nutriture 1. Folate is assessed by measuring folate concentrations in the plasma, serum, or red blood cells IX. Vitamin B12 (Cobalamin) 1. Isolated in 1948 2. Figures and Tables a. Figure 9.39—structure of vitamin B12 A. Sources 1. Vitamin B12 sources are primarily from animal products; plants do not naturally contain B12 2. Figures and Tables a. Table 9.14—vitamin B12 content of selected foods B. Digestion and Absorption 1. Ingested cobalamins must first be released from food proteins. Pepsin and hydrochloric acid in the stomach digest proteins. Vitamin B12 ingested through foods, supplements, and fortified foods does not require initial hydrolysis. In

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

the stomach, the now free vitamin B12 binds to an R protein (from saliva) that moves it from the stomach to the duodenum. In the duodenum, the B12 is released from R protein, then binds to intrinsic factor. The IF complex travels to the distal ileum and interacts with a receptor on the brush border membrane of ileal cells. B12 is carried across the ileum’s basolateral membrane by the carrier protein multidrug resistance protein (MRP). 2. Key Terms a. Chaperones—soluble intracellular proteins that bind to and deliver minerals to specific intracellular locations 3. Figures and Tables a. Figure 9.40— vitamin B12 absorption C. Transport, Tissue Uptake and Storage 1. After absorption, B12 binds to transcobalamin II for transport in portal blood. Following absorption, B12 appears in the blood in about three to four hours. 2. The uptake of vitamin B12 (such as adenosylcobalamin and methylcobalamin) into tissues is receptor dependent, requiring TCII receptors (also referred to as TCB1R). 3. Unlike other water-soluble vitamins, B12 can be stored in the body for relatively long periods, mainly in liver and muscle. D. Functions and Mechanisms of Action 1. Two enzymatic reactions require vitamin B12, facilitating both nutrient metabolism and energy production, and indirectly the synthesis of purines and pyrimidines for use in nucleic acids 2. Figures and Tables a. Figure 9.41—role of vitamin B12 in oxidation of L-methymalonyl-CoA E. Metabolism and Excretion 1. Vitamin B12 undergoes little to no degradation prior to excretion in urine F. Recommended Dietary Allowance 1. Vitamin B12 recommended for adults is 2.4 µg/day; increases to 2.6 µg/day during pregnancy and 2.8 µg/day during lactation G. Deficiency: Megaloblastic Macrocytic Anemia and Neuropathy 1. Vitamin B12 deficiency causes DNA synthesis to become deranged, along with cell differentiation and maturation, resulting in a megaloblastic anemia and neurological abnormalities 2. Deficiency occurs particularly in older adults and vegans 3. Key Terms a. Achlorhydria—lack of hydrochloric acid in gastric juices H. Toxicity

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

1. No clear toxicity has been reported; no Tolerable Upper Intake Level established I. Assessment of Nutriture 1. Vitamin B12 status may be assessed using serum levels of cobalamin or methylmalonic acid; less frequently used are the deoxyuridine suppression test and the Schilling test. X. Vitamin B6 1. Vitamin B6 was isolated in 1934, and its structure was confirmed in 1939 2. Figures and Tables a. Figure 9.42—vitamin B6 structures A. Sources 1. All B6 vitamers are found in food; main sources are animal products 2. Figures and Tables a. Table 9.15—vitamin B6 content of selected foods B. Digestion and Absorption 1. Prior to absorption of vitamin B6, the phosphorylated vitamers must be dephosphorylated. Alkaline phosphatase hydrolyzes the phosphate from the phosphorylated vitamers to yield free pyridoxine, pyridoxal, or pyridoxamine. These are absorbed in the jejunum by passive diffusion. Most can be released directly into portal blood 2. Figures and Tables a. Figure 9.43—vitamin B6 metabolism in the liver C. Transport, Tissue Uptake and Storage 1. PLP and PL are the main (75%–90% of the total) forms in systemic blood; most PLP in the plasma is bound to albumin 2. The liver is the main organ that takes up and metabolizes newly absorbed vitamin B6 D. Functions and Mechanisms of Action 1. The pyridoxal phosphate form of vitamin B6 functions as a coenzyme for more than 100 enzymes, majority being involved in nutrient metabolism and also affects the production of neurotransmitters, nucleic acids, heme, sphingolipids, carnitine, and glucose 2. Figures and Tables a. Figure 9.44—covalent bonds of an acid that can be made labile by its binding to PLP-containing enzymes b. Figure 9.45—role of vitamin B6 in transamination, phase 1 and phase 2 E. Metabolism and Excretion 1. Vitamin B6 is mainly excreted in the urine, with little in the feces

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

F. Recommended Dietary Allowance 1. Vitamin B6 is recommended in amount of 1.3 mg/day for adult men between the ages of 19 and 50 years; for men older than 51, it is 1.7 mg/day. For adult women between the ages of 19 and 50 years, it is 1.3 mg/day, and for women older than 51 years, it is 1.5 mg/day. Pregnancy and lactation recommendations are 1.9 mg/day and 2.0 mg/day, respectively. G. Deficiency 1. Vitamin B6 deficiency is rare in the United States. Signs and symptoms include rash on the face, neck, shoulders, and buttocks areas, weakness, fatigue, cheilosis, glossitis, angular stomatitis, and neurological problems 2. Key Terms a. Seborrheic dermatitis—an inflammatory skin condition H. Toxicity 1. Intakes in excess of 2 g/day of pyridoxine are usually associated with paresthesia in the feet and hands and impaired motor control or ataxia. High intakes may cause degeneration of neurons. The Tolerable Upper Intake Level for vitamin B6 is 100 mg/day for adults I. Assessment of Nutriture 1. Plasma measurements of pyridoxal phosphate are the best indicators of vitamin B6 levels XI. Summary 1. Water-soluble vitamins are vitamin C and eight B-vitamins 2. Water-soluble vitamins are present in foods from the dairy, fruit, vegetable, grain, and protein food groups 3. Water-soluble vitamins, except vitamin B12, are absorbed primarily in the proximal small intestine and then transported to tissues via the blood 4. Water-soluble vitamins are stored in relatively small quantities in tissues (except vitamin B12) with an excess of the vitamins excreted primarily via the urine 5. Water-soluble vitamins participate in metabolic reactions; some play roles in hematopoiesis and gene expression

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Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

1. Discussion: Vitamins Function as Coenzymes a. An important function of B vitamins is their role as coenzymes b. What are the main coenzymes for each of the water-soluble vitamins, and which processes would be affected if the body was low in that vitamin? Answer: Refer to Table 9.1 in textbook. 2. Discussion: Storage of Vitamins a. Although most water-soluble vitamins are not stored in large amounts in the body, they are found in larger amounts in parts of the body where they are most needed. b. Describe the tissues having the most abundant amount of each watersoluble vitamin. i. Answer: • Vitamin C—adrenal and pituitary glands, eyes, brain, white blood cells • Thiamin—muscle, heart, brain, kidneys, liver • Riboflavin—liver, kidneys, heart • Niacin—liver • Pantothenic acid—liver, adrenal glands, kidneys, brain, heart • Biotin—liver, muscle, brain • Folate—liver • Vitamin B12—liver, muscle, pituitary gland, bone, kidneys, heart, brain, spleen [return to top]

Activities and Assignments 1. B Vitamins in Metabolism: The Tricyclic Acid Cycle (TCA) involves several of the water-soluble vitamins within the process a. Using either a figure or a diagram, explain the roles of the water-soluble vitamins within the TCA i. Answer:

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

2. B Vitamin Interrelationship Chart: Many of the B vitamins interrelate with one another. a. Make a chart with these six B-vitamins across the top and down the side: thiamin, riboflavin, niacin, folate, vitamin B6, and vitamin B12. Then in each cell, fill in any relationships that the two vitamins have to one another. b. Answer: Thiami n Thiamin

Riboflavi n

Niacin

Folate

Folate deficiency can reduce absorption of thiamin

B12

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

Riboflavin

Niacin

* FMN in tryptophan to niacin

Folate

Folate deficienc y can reduce absorptio n of thiamin

FAD in 5,10 MTHF to 5 MTHF

NADP in several folate conversion s

Low FMN limits Pyridoxine 5-P oxidase

B6 in conversion of tryptophan to niacin

B-6

B-12

Low FMN limits Pyridoxine 5-P Oxidase B6 in conversion of tryptophan to niacin Methyl folate trap

Methylfolate trap

* TPP, NAD, and FAD all involved in oxidative decarboxylation of pyruvate, αketoglutarate and keto-acids of BCAA 3. Comparison of Recommended and Actual Intake. a. The RDAs and AIs provide a quantitative recommendation for how much of a nutrient Americans should consume in order for almost no Americans to experience harm from deficiency of the nutrient. The results of NHANES provides an estimate of the nutritional intake of Americans. b. Create a table comparing the recommended intake for adult males and females aged 30–39 for the following nutrients and for the average American intake. For NHANES Data, you can find data tables at https://www.ars.usda.gov/northeast-area/beltsville-mdbhnrc/beltsville-human-nutrition-research-center/food-surveysresearch-group/docs/wweianhanes-overview/. The Office of Dietary Supplement Fact Sheets also summarize recommendations and intake. c. Include the following nutrients in your table: i. Vitamin C ii. Thiamin

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

iii. Riboflavin iv. Niacin v. Folate vi. Vitamin B12 d. Write a brief statement regarding the likelihood of deficiency of these six vitamins. i. Answer: Mineral RDA Intake for RDA for Intake for For Females* Males* Males* Females* Vitamin C 75 mg 68 mg 90 mg 86 mg Thiamin 1.1 mg 1.34 mg 1.2 mg 1.93 mg Riboflavin 1.1 mg 1.78 mg 1.3 mg 2.84 mg Niacin 14 mg 21.7 mg 16 mg 36.2 mg Folate 400 µg 474 µg DFE 400 µg 562 µg DFE Vitamin B12 2.4 µg 3.64 µg 2.4 µg 7.00 µg Intake of the B-vitamins exceeds the RDA; vitamin C intake for men and women is slightly below the RDA. 4. Nutrition Focused Physical Exam: Looking for Micronutrient Deficiencies: As a registered dietitian, a physician, or advanced practice clinician, you may be performing a physical exam that can identify clinical signs of a vitamin deficiency. a. To observe some of the steps in a nutrition-focused physical exam, you can view an informative video by registering for the free resources at the Abbott Nutrition Health Institute. b. Go to Nutrition Focused Physical Exam—Part 2: Micronutrients, Fluid Accumulation and Functional Status (or go to anhi.org and search for this topic). You will need to register to access this free continuing education video.) c. Go to about 11 minutes into the video to watch the segments on assessing the mouth and then the skin. d. Watch the video and make notes of at least 6 mentions of a deficiency of vitamin C or a B-vitamin and the abnormality in the mouth or skin linked to that vitamin deficiency. Create and submit a table that includes each deficiency sign, the vitamin that is deficient and also note what nonnutritional factors could create a similar abnormality in the mouth or skin. i. Answer: Students might include any of these Sign Vitamin Deficiency Other Possibility Follicular Vitamin C Infection of hair follicle hyperkeratosis Syphilis Angular stomatitis or B2, B3, B6, or B12 Cheilitis

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

Petechiae and/or Purpura

Vitamin C

Gingivitis

Vitamin C, B3, or folate

Glossitis

B2, B3, B6, B12, or folate

Pellagra including dermatitis Pallor Yellow skin pigmentation

B3 or B6 B12 or folate B12

Poor skin care or issues with blood clotting, including use of anticoagulants Poor oral hygiene Genetics Tobacco use Crohn’s, infection, Cancer or cancer treatment Psoriasis, sun or chemical burn Acute blood loss Liver disease or bile obstruction

5. Case Report: Diagnosis of a B-vitamin deficiency is rather rare in the United States. However, when it occurs in unusual circumstances, it may be reported in a published case report. a. Try to find at least two reports of a diagnosed deficiency of a B-vitamin (or multiple B-vitamin deficiency) by using an online search tool like www.pubmed.gov. Two possible ways to search are to simply enter case report of a B-vitamin deficiency in the search or search for B-vitamin deficiency and limit the search to case reports. b. Submit a one-to-three sentence description of two cases and provide the references. 6. Worksheet 9-1: Functional Roles of Water-Soluble Vitamins—Label It (see later page) Worksheet Answers: 1. folate; vitamin B12 2. thiamin; riboflavin; niacin; folate; biotin; pantothenic acid; vitamin B6; vitamin B12 3. biotin; pantothenic acid; folate; vitamin B6 4. hematopoietic; energy production and nutrient metabolism; gene expression 5. antioxidant; enzyme cosubstrate 7. Worksheet 9-2: Calculation of Folate Equivalents (see later page) Worksheet Answers: Student 1’s intake for one day included the following: Item Consumed

µg of folate

µg of folic acid

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

½ cup orange juice 2 slices 100% whole wheat bread 1 tomato 1 cup fresh spinach

76 30.2 18.8 48.5

Total µg of folate Total µg of folic acid

173.5 0

1 µg folate = 1 µg DFE, so Student 1’s intake was 173.5 µg DFE Student 2’s intake for one day included the following: Item Consumed One multivitamin tablet (for women) taken with breakfast 1 cup fortified wheat flake cereal (or bran flakes) with ¾ cup whole milk 1 orange ½ cup cooked pinto beans Total µg of folate Total µg of folic acid

µg of folate

µg folic acid 400 99.90

0 46.2 140.5 186.7 499.9

499.9/0.6 (µg DFE per µg folic acid) = 833.2 µg DFE from folic acid 186.7 µg folate x 1 µg/µg DFE = 186.7 µg DFE from food So total intake for Student 2 = 1,019.9 µg DFE

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

Worksheet 9-1: Functional Roles of Water-Soluble Vitamins—Label It Complete the figure by adding the water-soluble vitamins to the functional roles listed.

1. Which water-soluble vitamins have a functional role in the hematopoietic process?

2. Which water-soluble vitamins have a functional role in energy production and nutrient metabolism?

3. Which water-soluble vitamins have a functional role in gene expression?

4. What are the functions of the B-complex vitamins?

5. What are the functions of vitamin C?

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

Worksheet 9-2: Calculation of Folate Equivalents The varied bioavailability of folate, depending on the source dietary, has resulted in the use of folate equivalents (DFEs). Listed here are the sources of folate/folic acid in the 24-hour recalls of two students. Calculate the DFEs for these daily intakes of food and supplements. You can look up the folate content of foods at the USDA FoodData Central: FoodData Central (usda.gov), Searching online for the multivitamin content. The textbook tells you: 1 DFE = 1 µg food folate = 0.5 µg folic acid from a supplement taken without food (on an empty stomach) with synthetic folic acid 1 DFE = 1 µg food folate = 0.6 µg folic acid from a supplement or fortified food consumed with a meal or, stated alternately, 1 DFE = µg food folate 1 (1.7 µg folic acid)

Student 1’s intake for one day included the following: Item Consumed

µg of folate

µg of folic acid

µg of folate

µg folic acid

½ cup orange juice 2 slices 100% whole wheat bread 1 tomato 1 cup fresh spinach Total µg of folate Total µg of folic acid Student 2’s intake for one day included: Item Consumed One multi-vitamin tablet (for women) taken with breakfast 1 cup fortified wheat flake cereal (or bran flakes) with ¾ cup whole milk 1 orange ½ cup cooked pinto beans Total µg of folate Total µg of folic acid

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

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Additional Resources In-Text Suggested Reading • •

• • •

•

• •

Lanska DJ. Historical aspects of the major neurological vitamin deficiency disorders: the water soluble vitamins. Handbook of Clinical Neurology. 2010; 95:445–76. McCollum EV. A History of Nutrition. Boston: Houghton Mifflin. 1957. Vitamin C: Baron JH. Sailors’ scurvy before and after James Lind: a reassessment. Nutr Rev. 2009; 67:315–32. De Luca LM, Norum KR. Scurvy and cloudberries: a chapter in the history of nutritional sciences. J Nutr. 2011; 141:2101–05. Nygaard, G. 2019. On a novel, simplified model framework describing ascorbic acid concentration dynamics. 41st Annual International Conference of the IEEE Engineering in Medicine and Biology Society, 2880–6. Spoelstra-deMan A, Elbers PWG, Oudemans-Van Straaten HM. Vitamin C: should we supplement? Curr Opin Crit Care. 2018; 24:248–55. Thiamin: Dhir S, Tarasenko M, Napoli E, Giuilivi C. Neurological, psychiatric, and biochemical aspects of thiamine deficiency in children and adults. Frontiers in Psychiatry. 2019; 10:207. Niacin Minto C, Vecchio MG, Lamprecht M, Gregori D. Definition of a tolerable upper intake level of niacin: a systematic review and metaanalysis of the dose-dependent effects of nicotinamide and nicotinic acid supplementation. Nutr Rev. 2017; 75:471–90. Biotin Kuroishi T. Regulation of immunological and inflammatory functions by biotin. Can J Physiol and Pharm. 2015; 93:1091–96. Folate Ducker GS, Rabinowitz JD. One-carbon metabolism in health and disease. Cell Metab. 2017; 25:27–42. Field MS, Kamynina E, Chon J, Stover PJ. Nuclear folate metabolism. Annu Rev Nutr. 2018; 38:219–43. Vitamin B12

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

•

Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients. 2016; 8:68–97.

Vitamin B6 Parra M, Stahl S, Hellmann H. Vitamin B6 and its role in cell metabolism and physiology. Cells. 2018; 7:84.

Internet Resources Esper DH. Utilization of nutrition-focused physical assessment in identifying micronutrient deficiencies. Nutr Clin Pract. 2015 Apr; 30(2):194-202. Utilization of Nutrition-Focused Physical Assessment in Identifying Micronutrient Deficiencies—PubMed (nih.gov) Pantothenic Acid: Pantothenic Acid—Vitamin B5 | The Nutrition Source | Harvard T.H. Chan School of Public Health National Institutes of Health, Office of Dietary Supplements Fact Sheets. • • • • • • • • •

Vitamin C: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ Thiamin: Thiamin—Health Professional Fact Sheet (nih.gov) Riboflavin: Riboflavin—Health Professional Fact Sheet (nih.gov) Niacin: Niacin—Health Professional Fact Sheet (nih.gov) Biotin: Biotin—Health Professional Fact Sheet (nih.gov) Pantothenic Acid: Pantothenic Acid—Health Professional Fact Sheet (nih.gov) Folate; Folate—Health Professional Fact Sheet (nih.gov) Vitamin B12: Vitamin B12—Health Professional Fact Sheet (nih.gov) Vitamin B6.: Vitamin B6—Health Professional Fact Sheet (nih.gov)

International Food Information Council • •

What is Folate? https://foodinsight.org/what-is-folate/ Nutrition Facts Panel: https://foodinsight.org/the-nutrition-facts-label-itshistory-purpose-and-updates/

Abbott Nutrition Health Institute •

Nutrition Focused Physical Exam: Part 2 anhi.org https://anhi.org/education/coursecatalog/3C9FF35A01434500917DE3BEC257C523

US Department of Agriculture •

FoodData Central: FoodData Central (usda.gov)

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

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Generic Rubrics Providing students with rubrics helps them understand expectations and components of assignments. Rubrics help students become more aware of their learning process and progress, and they improve students’ work through timely and detailed feedback. Customize these rubric templates as you wish. The writing rubric indicates 40 points, and the discussion rubric indicates 30 points.

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 9: Water-Soluble Vitamins

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Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: Fat-Soluble Vitamins

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................. 11 Additional Resources................................................................................................................... 18 In-Text Suggested Reading ...................................................................................................................... 18 Internet Resources .................................................................................................................................. 19 Appendix ...................................................................................................................................... 21 Generic Rubrics ....................................................................................................................................... 21 Standard Writing Rubric .......................................................................................................................... 21 Standard Discussion Rubric ..................................................................................................................... 22

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

Purpose and Perspective of the Chapter This chapter discusses the four fat-soluble vitamins: vitamin A, vitamin D, vitamin E, and vitamin K. Each vitamin is presented (when information is available) in terms of structure, sources, absorption (also digestion where applicable), transport, tissue uptake, and storage. Functions and mechanisms of action, metabolism and excretion, recommended intake, deficiency, toxicity, and assessment of nutriture are also covered. Specific interrelationships with other nutrients are noted for selected vitamins.

Chapter Objectives The following objectives are addressed in this chapter: 10.1

Identify particularly good food sources of the fat-soluble vitamins.

10.2

Explain how the fat-soluble vitamins are digested, absorbed, transported in the blood, and stored.

10.3

Describe the metabolism of the fat-soluble vitamins in the small intestine, liver, and kidneys.

10.4

Describe the functions and mechanisms of action of the fat-soluble vitamins.

10.5

Identify the means by which the fat-soluble vitamins are excreted.

10.6

Describe recommended intakes, deficiencies, and toxicities associated with the fatsoluble vitamins.

10.7

Identify measures used for fat-soluble vitamin status.

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Chapter Outline I.

Introduction 1. This chapter covers the fat-soluble vitamins A, D, E, and K, as well as the carotenoids, and the sources, digestion and absorption, transport, metabolism, and storage, functions and mechanisms of actions, interactions with other nutrients, metabolism and excretion, recommended dietary allowance, deficiencies, toxicities, and assessment of each nutriture 2. Figures and Tables a. Table 10.1—the fat-soluble vitamins: function, food sources, and recommended dietary allowance or adequate intake b. Table 10.2—some common signs associated with fat-soluble vitamin deficiencies II. Vitamin A and Carotenoids

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

1. Vitamin A was discovered in 1915, with the term vitamin A generally referring to a group of compounds that possess the biological activity of all-trans retinol 2. Key Terms a. Isoprenoid—refers to the structure of the side chains of five-carbon units, as found in vitamins E and K 3. Figures and Tables a. Figure 10.1—vitamin A and carotenoid structures A. Sources 1. Both preformed vitamin A (retinoids) and carotenoids are found naturally in foods 2. Vitamin is found primarily in selected foods of animal origin; carotenoids are synthesized by a wide variety of plants 3. Figures and Tables a. Table 10.3—vitamin A and β-carotene contents of selected foods B. Digestion and Absorption 1. Vitamin A requires some digestion before absorption in the small intestine 2. Carotenoids and retinyl esters are initially hydrolyzed from protein by pepsin in the stomach to form fat globules; these are then emptied into the duodenum where bile emulsifies them 3. Any remaining retinyl esters or carotenoids are hydrolyzed in the duodenum by enzymes to form micelles in the small intestine for absorption 4. Figures and Tables a. Figure 10.2—central cleavage of β-carotene to retinal b. Figure 10.3—digestion and absorption of carotenoids and vitamin A, and reesterification of retinol in the small intestine c. Figure 10.4—retinoid metabolism C. Transport, Tissue Uptake, and Storage 1. Transport to tissue requires newly formed retinyl esters to be incorporated into chylomicrons, which enter first into the lymphatic system and then into general circulation via the thoracic duct 2. Small quantities of unesterified retinol may enter portal blood 3. Retinyl esters not taken up by peripheral tissues are transported to the liver via chylomicron remnants 4. Retinyl esters are hydrolyzed by retinyl ester hydrolase following their uptake by hepatic parenchymal cells; within the hepatic cell, retinol binds to cellular retinol-binding protein, found throughout the body 5. Retinol that has been esterified may be stored in the liver; small amounts of retinol are stored in parenchymal cells

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

6. Retinol transport in the blood requires two specific proteins: retinol-binding protein and transthyretin 7. Retinol uptake is mediated by a protein transporter, stimulated by retinoic acid 6 (STRA6) 8. Carotenoids reaching the liver undergo metabolism for storage, cleavage, and/or incorporated into very low-density lipoproteins 9. Key Terms a. Parenchymal cells—functional cells of an organ such as the liver b. Gap junction—channels that allow the cytoplasm of two vertebrate cells to communicate c. Stellate cells—storage cells of the liver 10. Figures and Tables a. Figure 10.5—vitamin A metabolism in the liver D. Functions and Mechanisms of Action 1. Vitamin A is essential for vision as well as for cellular differentiation, growth, reproduction, bone development, and immune system functions 2. Key Terms a. Rhodopsin—a vitamin A–containing protein found in the eye b. Transducin—a G-protein found in the eye that responds to changes in opsin and is involved in the visual cycle c. Homodimers—complexes formed between two of the same receptors or molecules d. Heterodimers—complexes formed between two or more different receptors or molecules e. Keratinocytes—cells that produce the protein keratin f. Osteoblasts—bone-forming cells g. Osteoclasts—cells that break down or resorb bone h. Quenching—process by which electronically excited molecules or atoms are inactivated. 3. Figures and Tables a. Figure 10.6—an overview of the role of vitamin A as a part of rhodopsin in vision b. Figure 10.7—the visual cycle c. Figure 10.8—photoreceptor (rod) cells, their structure, and their surroundings d. Figure 10.9—hypothesized mode of action for retinoic acid on gene expression E. Interactions with Other Nutrients

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

1. Vitamin A and carotenoids interact with vitamins E and K 2. Excess vitamin A interferes with vitamin K and high β-carotene intake may decrease plasma vitamin E concentrations 3. Iron metabolism is also interrelated with vitamin A and carotenoids F. Metabolism and Excretion 1. Vitamin A is excreted in both the urine and feces 2. Carotenoids are metabolized and excreted primarily into the bile for fecal elimination 3. Figures and Tables a. Figure 10.10—metabolism of vitamin A, showing some excretory products that are secreted into the bile for removal from the body G. Recommended Dietary Allowance 1. Vitamin A recommendation for adult men is 900 µg/day and 700 µg/day for adult women H. Deficiency 1. Vitamin A deficiency is less common in the United States than in developing countries 2. Selected signs and symptoms include anorexia, retarded growth, increased susceptibility to infections, obstruction and enlargement of hair follicles, and keratinization of epithelial cells 3. Key Terms a. Xerophthalmia—dryness of the conjunctiva and keratinization of the epithelium of the eye following inflammation of the conjunctiva associated with vitamin A deficiency b. Bitot’s spots—small, white, foamy-looking accumulations of sloughed cells and secretions in the eye that are associated with a vitamin A deficiency 4. Individuals may be at risk for vitamin A deficiency due to low intake, poor digestion or absorption, or increased needs 5. Figures and Tables a. Figure 10.11—selected manifestations of vitamin A deficiency I. Toxicity 1. The Tolerable Upper Limit Level for vitamin A is 3,000 µg/day. Ingesting larger amounts may result in acute hypervitaminosis A with symptoms of nausea, vomiting, double or blurred vision, increased intracranial pressure, headache, dizziness, diarrhea, skin desquamation, and muscle incoordination 2. Key Terms a. Hyperplasia—abnormal (excessive) cell proliferation b. Teratogenic—capable of causing birth defects in a fetus

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

Assessment of Nutriture 1. To assess for night blindness, electrophysiological measurements directly measure the level of rhodopsin and its rate of regeneration in the eye 2. Conjunctival impression cytology is used to detect other eye problems 3. Plasma retinol concentrations are recommended as a biochemical indicator of vitamin A; relative dose response test is used to measure amounts of vitamin A in the liver III. Vitamin D 1. Vitamin D was discovered in 1922 and is derived from a steroid and considered to be a seco-steroid because one of its four rings is broken 2. Key Terms a. Rickets—a bone disease in children, resulting from a vitamin D deficiency A. Sources 1. Vitamin D is provided as D3 by a relatively small number of foods of animal origin; the largest quantities of D3 are found in fatty fish 2. A few plant-origin foods provide some vitamin D as D2; the largest quantities of D2 are found in mushrooms 3. Vitamin D3 can be synthesized when the skin is exposed to the UV rays of sunlight 4. Figures and Tables a. Table 10.4—vitamin D content of selected foods b. Figure 10.12—production of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) B. Absorption 1. Dietary vitamin D requires no digestion and is absorbed from a micelle by passive diffusion into the intestinal cell C. Transport, Tissue Uptake, and Storage 1. Chylomicrons transport vitamin D that came from the diet to nonhepatic tissues throughout the body; followed by delivery to the liver via chylomicron remnants 2. Vitamin D3 is made in the skin, which slowly diffuses from the skin and is picked up for transport in the blood by a vitamin D–binding protein (VDBP) 3. Vitamin D reaching the liver must be hydroxylated by cytochrome P450 hydroxylases; after hepatic synthesis, most 25-OH D is secreted from the liver and transported in the blood by VDBP and taken up by most tissues 4. Figures and Tables a. Figure 10.13—hydroxylations of vitamin D D. Functions and Mechanisms of Action

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

1. Calcitriol is recognized for its role in serum calcium homeostasis with effects on the kidneys, small intestine, and bone; additional roles include serum phosphorus homeostasis; cell differentiation, proliferation, and growth; and muscle structure and function; as well as genomic mechanisms of action 2. Figures and Tables a. Figure 10.14—proposed role of calcitriol bound to VDR on DNA in gene expression b. Figure 10.15—calcitriol, 1,25-(OH)2D, synthesis and actions with parathyroid hormone E. Interactions with Other Nutrients 1. Vitamin D interacts with calcium, phosphorus, and magnesium F. Metabolism and Excretion 1. Calcitroic acid and vitamin D metabolites are excreted through the bile in the feces, with < 30% excreted via the urine G. Recommended Dietary Allowance 1. Vitamin D recommendation is 600 IU/day (15 µg/day) for children older than 1 year, adolescents, and adults; this amount increases to 800 IU/day (20 µg/day) at the age of 70 and older H. Deficiency 1. Vitamin D most notably affects bone; in infants and young children, the deficiency causes rickets, characterized by failure of bone to mineralize 2. In adults, vitamin D deficiency leads to osteomalacia 3. Key Terms a. Osteomalacia—a disorder characterized by bone-mineralization defects that may occur in adults because of inadequate vitamin D intake 4. Figures and Tables a. Figure 10.16—selected manifestations of vitamin D deficiency I. Toxicity 1. The Tolerable Upper Intake Level has been set at 4,000 IU/day (100 µg/day), by the Institute of Medicine, for children 9 years and older, adolescents, and adults J. Assessment of Nutriture 1. Serum 25-OH D concentrations are most often used to assess vitamin D status; concentrations in the range of 21–29 ng/mL constitute vitamin D insufficiency, those less than 20 ng/mL (50 nmol/L) indicate deficiency, <10 or 12 ng/mL (25 or 30 nmol/L, respectively) is severe vitamin D deficiency IV. Vitamin E 1. Vitamin E encompasses eight compounds (vitamers), each containing a phenolic functional group on a chromanol ring; discovered in 1922

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

2. Key Terms a. Phytyl tail—refers to the structure of the side chains of vitamins E and K 3. Figures and Tables a. Figure 10.17—structures of the various forms of the tocopherols and tocotrienols A. Sources 1. Vitamin E is found primarily in plant foods, especially nuts, foods made from nuts, seeds, and the oils from plants 2. Figures and Tables a. Table 10.5—vitamin E content of selected foods B. Digestion and Absorption 1. Tocopherols are found free in foods, and tocotrienols are found esterified and must be hydrolyzed before absorption 2. Vitamin E is absorbed primarily in the jejunum by passive diffusion C. Transport, Tissue Uptake, and Storage 1. In the enterocyte, the absorbed tocopherols and tocotrienols are incorporated into chylomicrons for transport through the lymph and then into circulation 2. Hepatic uptake of vitamin E occurs following delivery of the tocopherols and tocotrienols via chylomicron remnants 3. Tocopherol uptake into cells occurs in association with lipoproteins and vitamin E binds to specific binding proteins for intracellular transport 4. There is no single storage organ for vitamin E; the largest amounts are in adipose tissue D. Functions and Mechanisms of Action 1. Vitamin E has a principal function as an antioxidant 2. Figures and Tables a. Figure 10.18—initiating and chain reactions caused by hydroxyl free-radical attack on unsaturated fatty acid b. Figure 10.19—regeneration of vitamin E c. Figure 10.20—Vitamin E metabolism E. Interactions with Other Nutrients 1. Vitamin E is interrelated with selenium, vitamin C, β-carotene, and vitamin K F. Metabolism and Excretion 1. Hepatic metabolism of vitamin E begins with ω-hydroxylation reaction to form hydroxychromanol, followed by β-oxidation of fatty acids to create phytyl side chains 2. Vitamin E is excreted via the urine and feces G. Recommended Dietary Allowance

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

1. Vitamin E recommendation is 15 mg/day for adult men and women; increases to 19 mg/day during lactation H. Deficiency 1. A vitamin E deficiency is rare but, if seen, may impact the integrity of cell membranes I. Toxicity 1. Vitamin E appears to be the least toxic fat-soluble compound with a Tolerable Upper Intake Level of 1,000 mg/day of α-tocopherol for adults J. Assessment of Nutriture 1. Blood analysis is used to evaluate vitamin E; concentrations <5 mg/L suggest deficiency and >20 mg/L suggest possible toxicity V. Vitamin K 1. Discovered in 1935.; compounds with vitamin K activity have a 2-methyl 1,4naphthoquinone ring with a substitution at position 3 2. Figures and Tables a. Figure 10.21—structures of vitamin K A. Sources 1. Dietary vitamin K is provided mostly as phylloquinone from ingestion of plant foods 2. Intestinal bacteria produce small amounts of vitamin K as menaquinone; animal foods have small amounts of menaquinone 3. Figures and Tables a. Table 10.6—vitamin K content of selected foods B. Absorption 1. Phylloquinone requires no digestion and is absorbed from the small intestine, particularly the jejunum C. Transport, Tissue Uptake, and Storage 1. Within the enterocytes, the phylloquinone is incorporated into chylomicrons that enter the lymphatic system and then the circulatory system for transport to tissues 2. Any remaining vitamin K is delivered to the liver for metabolism and is then incorporated into very low-density lipoproteins for secretion into the blood and transport to extrahepatic tissues 3. Figures and Tables a. Figure 10.22—phylloquinone metabolism and the generation of menaquinone D. Functions and Mechanisms of Action

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

1. Functions in blood clotting, bone mineralization, apoptosis, growth, and signal transduction 2. Key Terms a. Hydroxyapatite—a crystal lattice-like substance with the formula Ca10(PO4)6(OH)2; found in bones and teeth 3. Figures and Tables a. Figure 10.23—an overview of blood clotting b. Figure 10.24—production of gamma-carboxylglutamic acid via vitamin K– dependent carboxylation c. Figure 10.25—the vitamin K cycle E. Interactions with Other Nutrients 1. Vitamin A and E are known to antagonize vitamin K F. Metabolism and Excretion 1. Phylloquinone is almost completely metabolized to a variety of metabolites before being excreted 2. Most of phylloquinone’s metabolites are conjugated with glucuronic acid for excretion mostly in the feces with some in the urine G. Adequate Intake 1. Vitamin recommendations are 120 µg/day for adult males and 90 µg/day for adult females H. Deficiency 1. Vitamin K deficiency is rare, but subclinical deficiencies have been seen with daily provisions of about 10 µg of phylloquinone. Severe deficiency is associated with bleeding episodes. I. Toxicity 1. No Tolerable Upper Limit Level has been established for vitamin K J. Assessment of Nutriture 1. Multiple biomarkers are used to assess vitamin K 2. Plasma and serum levels may be used to reflect phylloquinone levels; prothrombin time measures the time required for a fibrin clot to form; and the percentage of undercarboxylated vitamin K–dependent proteins can also be measured VI. Summary 1. The fat-soluble vitamins include vitamins A, D, E, and K 2. Vitamins A and D are found in just a few animal-based foods, and vitamins E and K and the carotenoids are present in higher amounts in mostly plant-based foods; uniquely, vitamin D can be formed in the skin with exposure to sunlight

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

3. Fat-soluble vitamins are absorbed by similar means, requiring fat and bile for the formation of micelles and then chylomicrons for transport and distribution to body tissues 4. Fat-soluble vitamins are stored in larger quantities than water-soluble vitamins and are found especially in the liver, adipose tissue, and cell membranes 5. Fat-soluble vitamins serve a variety of roles in the body, including vision; gene expression; cell differentiation, proliferation, and growth; antioxidant defense; bone mineralization; calcium and phosphorus homeostasis; signal transduction; immune system function; and blood coagulation 6. RDAs and ULs have been established for all fat-soluble vitamins except for vitamin K [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Fat-Soluble Vitamin Functions a. What are the biochemical or physiological functions of each of the fat-soluble vitamins? b. Which processes would be affected if the body was low in that vitamin? i. Answers:

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

2. Discussion: Fat-Soluble Vitamin Functions a. Describe the system/sites where each fat-soluble vitamin plays an important role. i. Answer: • Vitamin A—skin, skeletal bone, ocular • Vitamin D—muscle and skeletal bone • Vitamin K—skeletal bone and blood vessels/cells • Vitamin E—blood vessels/cells and ocular 3. Discussion: Possibility of Toxicity of Fat-Soluble Vitamins a. Because fat-soluble vitamins are stored in the body more so than water soluble vitamins, there is a greater chance of toxicity. Review the levels of recommended intakes and the Tolerable Upper Limits and make a list ranking Vitamins A, D, E, and K in order of the greatest likelihood of toxicity. i. Answer: Vitamin A followed by vitamin D; vitamin E and K are not likely to cause toxicity 4. Discussion: Assessment of Vitamin E Status a. One of the functional tests that can be used to assess vitamin E status is the erythrocyte hemolysis test. Why would the fragility of the red blood cell suggest a vitamin E deficiency? i. Answer: When a patient has good vitamin E stores, then vitamin E is available to function as an antioxidant and protect the cell membranes from damage from free radicals. When there is inadequate vitamin E, the red blood cell could hemolyze more easily. [return to top]

Activities and Assignments 1. Comparison of Vitamin A and Vitamin D: Vitamins A and D have a number of similarities. a. Create a chart that allows comparing and contrasting the following aspects of these two fat-soluble vitamins: • Absorption • Transport in blood • Function in regulation of gene expression • Assessment of nutriture [In an online course, students can create the chart and submit it online. In the classroom, students can work in pairs. In advance of class time, students can be placed in pairs. One student is assigned to become familiar with the information for

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

Vitamin A and the other student for Vitamin D. Then, in class, they can complete the chart together, contributing information on each student’s assignment vitamin.] 2. Vitamin A and Visual Function: Vitamin A has a role in the vision cycle. a. Describe the steps of the vision cycle in either a figure or a step-by-step list. b. Answer:

3. Survey of Student Beliefs and Attitudes Regarding Vitamin D Supplementation: On the Internet and in the press, supplementation with Vitamin D is popular. Gather © 2022 Cengage. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

students’ views about the value of vitamin D supplementation through a method that works for your class. a. In the classroom, you can show each of the statements on a PowerPoint slide and, if you have a classroom means, taking an electronic survey (i.e., using an audience response system) b. For an online course, you may have the ability to poll your students through a mechanism in your LMS. c. Have the students indicate their view on the following statements on a fivepoint scale (strongly agree, agree, neutral, disagree, strongly agree) • All adult Americans should take a vitamin D supplement to promote good health • A vitamin D supplement is important for those who are at risk for osteoporosis • To reduce the consequences of succumbing to a virus, such as influenza or COVID-19, adults should take a vitamin D supplement d. In the classroom, after students indicate their vote on a statement, the group can discuss the information they have that supports their views. In an online course, the instructor can post the results in a discussion chat and ask for students to respond to the results. 4. Response to Consumer Questions: Frequently, consumers or clients may have questions that you can address based on your increased knowledge of nutrients. Listed here are two questions from consumers. Write a brief response to each question that is appropriate for a consumer with lay knowledge of nutrition. a. Should I use sunscreen? I understand it can reduce my body’s ability to make vitamin D, but I do not want to get skin cancer. I live in Florida where is this lots of sunshine. i. Answer: Although sunscreen can reduce your production of vitamin D in the skin, it is important to protect your skin from harmful UV rays, especially when you live in a sunny environment. You could talk a vitamin D supplement to be sure you get enough vitamin D, or you could put the sunscreen on after about 15 minutes in the sun to get some vitamin D from sunlight without exposing your skin to too many harmful UV rays. b. I am pregnant ,and I read that vitamin A could be toxic during pregnancy. How can I be sure I am not getting too much vitamin A? i. Answer: Very high doses of vitamin A can cause birth defects. Very high amounts of vitamin A would only come from a supplement. The form of vitamin A that comes in plants, carotene, does not have this toxic effect. So during pregnancy, check that the vitamin A activity in

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

your vitamin supplement is coming primarily from carotene rather than retinol (vitamin A found in animal sources). 5. Food Label Activity: Some foods contain natural sources of fat-soluble vitamins, but others contain fat-soluble vitamins that may come primarily from fortification a. Go to your kitchen pantry or the supermarket, or find food products online. Identify labels for these five foods: whole milk, 1% reduced fat milk, almond milk, soy milk, and coconut milk b. Read the ingredient list and Nutrition Facts panel to investigate the vitamin A and vitamin D present c. Make a chart indicating for each product how much vitamin A and D is present and whether either vitamin was added (as noted in the ingredient panel) i. Answer: Answers will vary based on the specific products, but typically the whole milk will be fortified with vitamin D, and the 1% reduced fat milk will be fortified with vitamins A and D. The other three will likely have vitamin A and D added, but they may not. Here is a link to an online article discussing the overall pros and cons of each type of milk: https://www.healthline.com/health/milk-almond-cow-soyrice#coconut-milk. [In a classroom session, students could be asked to share what they found verbally. In an online class, students could submit (in a discussion board) a table they create showing their findings. Students could be asked to respond to one of the other students’ findings.]

6. Worksheet 10-1: Calculation of Retinol Activity Equivalents (see later page) Worksheet Answers: Retinol: 75.6 µg from 1 cup whole milk 1,050 µg x 0.57 = 598.5 µg retinol from multivitamin Total of 674.1 µg retinol x 1 RAE/µg retinol = 674.1 µg RAE from retinol

β-carotene: 1,050 µg x 0.43 = 451.5 µg supplemental β-carotene from multivitamin 451.5 µg/2 µg/RAE = 225.8 µg RAE from supplemental β-carotene 4,970 µg from carrot + 17.1 µg from milk = 4,987.1 µg β-carotene from food © 2022 Cengage. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

4,987.1 µg/12 µg/RAE = 415.6 µg RAE from food-based β-carotene α-carotene: 2,090 µg α-carotene from carrot 2,090 µg/24 µg/RAE = 87.1 µg RAE from α-carotene Total RAE = 1,402.6 µg RAE His RDA is 900 µg RAE, so he meets and exceeds his RDA on this day. 7. Worksheet 10-2: Fat-Soluble Meal Plan (see later page) Worksheet Answers: 1. Meal plan will vary by student. 2. Vitamin A RDA = 900 µg for adult males; 700 µg for adult females 3. Vitamin D RDA = 15 µg for adults; 20 µg for adults 70 years and older 4. Vitamin E RDA = 15 mg α-tocopherol 5. Vitamin K RDA = 120 µg for adult males; 90 µg for adult females [return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

Worksheet 10-1: Calculation of Retinol Activity Equivalents Because the forms of vitamin A and various carotenoids provide varying amounts of vitamin A activity, the most recent RDA for vitamin A is expressed as retinol activity equivalents (RAE). One RAE is equal to 1 µg retinol 2 µg supplemental β-carotene, 12 µg dietary β-carotene or 24 µg dietary α-carotene or β-cryptoxanthin Use the above information to calculate the RAE that Jose received and then compare that amount to Jose’s RDA. He is a 42 year old male. Yesterday Jose’s diet included: Intake 1 cup whole milk*

Vitamin A related content 75.6 µg retinol 17.1 µg β-carotene 1 raw carrot (60 g)* 4970 µg β-carotene 2090 µg α-carotene One multivitamin** 1,050 µg vitamin A (43% as β-carotene) * Data from USDA FoodData Central; ** Data from package Supplement Facts label First, calculate the ug of each form of vitamin A and carotenoids. Then convert each to RAE, and finally, total the RAE. (Show your calculations, perhaps on the back of the sheet.) Retinol: _____________________________ µg RAE from retinol β-carotene: _____________________________ µg RAE from supplemental β-carotene _____________________________ µg RAE from food-based β-carotene α-carotene: _____________________________ µg RAE from supplemental α -carotene Total RAE = ____________________________________________ His RDA is _________ µg RAE, so he ____ Does not meet his RDA ____ Meets his RDA ____ Exceeds his RDA on this day.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

Worksheet 10-2: Fat-Soluble Meal Plan Meal plans help keep us on a balanced diet and help reassure we get the necessary nutrients, including fat-soluble vitamins.

1. Create a meal plan for a day, including three meals with two snacks. The meal plan must contain the recommended dietary allowance for all the fat-soluble vitamins. Also, distinguish if your meal plan is for an adult male or adult female.

2. What is the RDA for vitamin A? What is the amount of vitamin A in your created meal plan?

3. What is the RDA for vitamin D? What is the amount of vitamin D in your created meal plan?

4. What is the RDA for vitamin E? What is the amount of vitamin E in your created meal plan?

5. What is the RDA for vitamin K? What is the amount of vitamin K in your created meal plan? [return to top]

Additional Resources In-Text Suggested Reading •

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Vitamin A Napoli JL. Cellular retinoid-binding proteins, CRBP, CRABP, FABP5: effects on retinoid metabolism, function and related diseases. Pharmacol Ther. 2017; 173:19–33. Vitamin D Bolland MJ, Grey A, Avenell A. Effects of vitamin D supplementation on musculoskeletal health: a systematic review, meta-analysis, and trial sequential analysis. Lancet Diabetes Endo. 2018; 6:847–58. Carlberg C. Nutrigenomics of vitamin D. Nutrients. 2019; 11(3):676. doi: 10.3390/nu11030676

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

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•

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Christakos S, Dhawan P, Viestuyf A, Verlinden L, Carmeliet G. Vitamin D: Metabolism, molecular mechanism of action, and pleiotropic effects. Physiol Rev. 2016; 96:365– 408. Dawson-Hughes B. Vitamin D and muscle function. J Steroid Biochem Molec Biol. 2017; 173:313–16. Gorey S, Canavan M, Robinson S, O’Keeffe ST, Mulkerrin E. A review of vitamin D insufficiency and its management: a lack of evidence and consensus persists. QJM. 2019; 165–67. Hossein-nezhad A, Holick MF. Vitamin D for health: a global perspective. Mayo Clin Proc. 2013; 88:720–55. Marino R, Misra M. Extra-skeletal effects of vitamin D. Nutrients. 2019; 11(7):1460. doi: 10.3390/nu11071460. Reijven PLM, Soeters PB. Vitamin D: A magic bullet or a myth? Clin Nutr. 2020; doi: 10.1016/j.clnu.2019.12.028. Tangestani H, Djafarian K, Emamat H, et al. Efficacy of vitamin D fortified foods on bone mineral density and serum bone biomarkers: a systematic review and metaanalysis of interventional studies. Crit Rev Food Sci Nutr. 2018. doi: 10.1080/10408398.2018.1558172 Young MRI, Xiong Y. Influence of vitamin D on cancer risk and treatment: why the variability? Trends Cancer Res. 2018; 13:43–53. Vitamin E Galli F, Azzi A, Birringer M, et al. Vitamin E: Emerging aspects and new directions. Free Rad Biol Med. 2017; 102:16–36. Lewis ED, Meydani SN, Wu D. Regulatory role of vitamin E in the immune system and inflammation. IUBMB Life. 2019; 71:487–94. Vitamin K Fursara M, Gallieni M, Porta C, Nickolas TL, Khairallah P. Vitamin K effects in human health: new insights beyond bone and cardiovascular health. J Nephrol. 2019; doi: 10.1007/s40620-019-00685-0.

Internet Resources • • • •

Vitamin D Deficiency: Microsoft PowerPoint—Vitamin D Deficiency Final— Handout.ppt [Compatibility Mode] (osu.edu) What is Vitamin D? What Is Vitamin D (eatright.org) Vitamin K: Vitamin K | The Nutrition Source | Harvard T.H. Chan School of Public Health Why is Vitamin D Added to Milk? Does Milk Contain Vitamin D? | U.S. Dairy

Office of Dietary Supplements • •

Vitamin A: Vitamin A—Health Professional Fact Sheet (nih.gov) Vitamin D: Vitamin D—Health Professional Fact Sheet (nih.gov)

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

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Vitamin E: Vitamin E—Health Professional Fact Sheet (nih.gov) Vitamin K: Vitamin K—Health Professional Fact Sheet (nih.gov)

YouTube • • • • •

Fat-Soluble Vitamins: (160) Fat-Soluble Vitamins (Chapter 11)—YouTube Fat-Soluble and Water-Soluble Vitamins: (160) Fat Soluble vs. Water Soluble Vitamins—YouTube The Fat-Soluble Vitamins: (160) The Fat-Soluble Vitamins—YouTube Vitamin A Deficiency—A Case Study in Preventive Medicine: (160) Vitamin A Deficiency—A Case Study in Preventive Medicine—YouTube Vitamin D and COVID-19: (163) How Does Vitamin D Help Us Fight COVID?— YouTube

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 10: FatSoluble Vitamins

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Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................... 9 Activities and Assignments ......................................................................................................... 10 Worksheet 11-1: Calcium Regulation and PTH—Label It ........................................................... 15 Additional Resources................................................................................................................... 16 In-Text Suggested Reading ...................................................................................................................... 16 Internet Resources .................................................................................................................................. 16 Appendix ...................................................................................................................................... 17 Generic Rubrics ....................................................................................................................................... 17 Standard Writing Rubric .......................................................................................................................... 17 Standard Discussion Rubric ..................................................................................................................... 18

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

Purpose and Perspective of the Chapter This chapter covers the major minerals—those found in greater abundance in the body and that are required by adults in amounts greater than 100 mg/day. These minerals include calcium, phosphorus, and magnesium (major minerals that function as electrolytes are covered in Chapter 12). General functions, approximate body content, deficiency, food sources, and recommended intakes of each of the three major minerals are described.

Chapter Objectives The following objectives are addressed in this chapter: 11.1

Identify particularly good food sources of calcium, phosphorus, and magnesium.

11.2

Describe the processes by which calcium, phosphorus, and magnesium are absorbed and the factors influencing their absorption.

11.3

Describe the functions/roles of calcium, phosphorus, and magnesium in the body.

11.4

Identify the means by which calcium, phosphorus, and magnesium levels are regulated in the body.

11.5

Describe recommended intakes, deficiencies, and toxicities associated with calcium, phosphorus, and magnesium.

11.6

Identify measures used to assess calcium, phosphorus, and magnesium status.

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Chapter Outline I.

Introduction 1. Minerals are inorganic elements that come from the earth; they constitute about 4% of total body 2. Major minerals are required in the adult in amounts greater than 100 mg/day 3. Major minerals include calcium, phosphorus, magnesium, sodium, potassium, and chloride (this chapter covers calcium, phosphorus, and magnesium) 4. Figures and Tables a. Figure 11.1—the periodic table highlighting the body’s major minerals b. Table 11.1—major minerals: functions, approximate body content, deficiency symptoms, food sources, and recommended dietary allowances II. Calcium 1. Most abundant divalent cation in the body, representing about 1.5–2.0% of total body weight A. Sources

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

1. The best food sources of calcium are dairy products 2. In addition to food, calcium is consumed in multivitamin preparations and specific calcium supplements 3. Figures and Tables a. Table 11.2—calcium content of selected foods B. Digestion, Absorption, and Transport 1. Calcium is available in foods as relatively insoluble salts; it takes one hour at an acidic pH for calcium to be solubilized from most calcium salts 2. Calcium absorption occurs in the small intestine via two mechanisms: (1) saturable, carrier-mediated, active, transcellular transport and (2) diffusion 3. Calcium absorption via active transport involves a channel protein called transient receptor potential vanilloid 6 4. Transcaltachia is a process of rapid absorption of calcium through calcium channels in the enterocyte’s brush border membrane 5. Calcium absorption is influenced by stage of life and dietary factors 6. Calcium is transported in the blood in three forms 7. Figures and Tables a. Table 11.3—interactions between calcium and selected nutrients/substances b. Figure 11.2—the binding of calcium by oxalic acid C. Regulation and Homeostasis 1. Calcium concentrations are regulated intracellularly and extracellularly 2. Three main hormones are involved in extracellular regulation: PTH, calcitriol, and calcitonin 3. Ionized calcium is removed from the blood with secretion into the digestive tract, excretion in the urine, and uptake by the tissues 4. Calcium enters intracellular sites such as the endoplasmic reticulum and mitochondria 5. The efflux of organelle-sequestered calcium into the cytosol typically requires a Ca2+-ATPase pump or release channel 6. Calcium-binding proteins function as an important buffer within cells to prevent excessive free calcium 7. Key Terms a. Ryanodine receptor—a calcium channel in the sarcoplasmic reticulum of muscle that opens to permit the release of calcium 8. Figures and Tables a. Figure 11.3—calcium digestion, absorption, and transport b. Figure 11.4—an overview of blood calcium regulation by parathyroid hormone and calcitriol in response to low blood calcium concentrations

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

c. Table 11.4—summary of the effects of parathyroid hormone, calcitriol, and calcitonin on calcium balance D. Functions and Mechanisms of Action 1. Calcium plays major roles in bone mineralization, muscle contraction, blood clot formation, signal transduction, and enzyme activation 2. Figures and Tables a. Figure 11.5—composition of bone b. Figure 11.6—schematic representation of the structural change that occurs in calmodulin following the binding to calcium (Ca2+) ions c. Table 11.5—selected enzymes regulated by calcium and/or calmodulin d. Figure 11.7—some of calcium’s intracellular actions and mechanisms by which cytosolic calcium concentrations are maintained E. Interactions with Other Nutrients 1. Large amounts of calcium along with phosphorus-containing foods inhibit phosphorus absorption 2. Calcium from dietary sources as well as supplements can decrease iron absorption; calcium also reduces absorption of fatty acids F. Excretion 1. Calcium is excreted through the feces and urine 2. The kidneys filter ionized calcium and calcium that is bound to anions G. Recommended Dietary Allowances 1. Adult men should consume 1,000 mg/day, increasing to 1,200 mg/day after 70 years of age 2. Adult women, including pregnant and lactating women, should consume 1,000 mg/day, increasing to 1,200 mg/day after 50 years of age H. Deficiency 1. Inadequate intake of calcium, poor absorption, and excessive losses all contribute to calcium deficiency that also diminishes vitamin D absorption; this may lead to calcium loss from bone, osteopenia, muscle spasms, and increased risks of colon cancer, type 2 diabetes mellitus, metabolic syndrome, and obesity 2. Key Terms a. Hypocalcemia—low concentration of calcium in the blood b. Tetany—a condition resulting from inadequate blood calcium concentrations, characterized by prolonged muscle contractions I. Toxicity 1. The Tolerable Upper Intake Level is 2,500 mg/day of calcium for adults between 19 and 50 years of age, decreasing to 2,000 mg/day at age 51 and older

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

2. Idiopathic hypercalciuria and as calcium-alkali syndrome are conditions that may result from too much calcium consumption 3. Key Terms a. Hypercalciuria—excessive urinary calcium excretion J. Assessment of Nutriture 1. No routine biochemical method is available to directly assess calcium status 2. Serum calcium does not reflect calcium nutriture; bone mineral density provides information on the extent of calcium found in bone III. Phosphorus 1. Phosphorus is the second-most abundant mineral in the body, representing 0.8–1.4% of body weight A. Sources 1. Best food sources for phosphorus include protein-rich foods like meat, eggs, and milk products 2. Figures and Tables a. Table 11.6—phosphorus content of selected foods B. Digestion, Absorption, and Transport 1. Most phosphorus is absorbed from the gastrointestinal tract as free inorganic phosphate ions 2. Phosphorus absorption occurs throughout the small intestine but primarily in the jejunum 3. Absorption occurs by two processes: (1) saturable, carrier-mediated, active transport and (2) diffusion 4. Active transport involves a sodium phosphate cotransporter 5. Many factors influence phosphorus absorption, such as phosphorus bioavailability, magnesium, aluminum, calcium, and niacin 6. Phosphorus is quickly absorbed from the intestine and appears in the blood within about an hour after ingestion 7. Figures and Tables a. Figure 11.8—phytic acid b. Figure 11.9—phosphorus digestion, absorption, and transport C. Regulation and Homeostasis 1. Parathyroid hormone and fibroblast growth factor 23 influence phosphorus balance, with calcitriol and calcitonin contributing D. Functions and Mechanisms of Action 1. Phosphorus is found in all cells of the body and participates in bone mineralization, energy transfer and storage, nucleic acid formation, cell membrane structure, and acid–base balance

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

2. Figures and Tables a. Figure 11.10—some examples of important phosphorus-containing compounds in the body b. Table 11.7—summary of the effects of fibroblast growth factor (FGF) 23, parathyroid hormone (PTH), and calcitriol on phosphorus homeostasis E. Excretion 1. Phosphorus is excreted via the urine and feces 2. Key Terms a. Tubular maximum—the limit of the amount of phosphorus that carriers are able to reabsorb phosphorus in the kidneys F. Recommended Dietary Allowance 1. For adult males and females, it is recommended to obtain 700 mg/day of phosphorus G. Deficiency 1. Phosphorus deficiency is rare but, if present, affects bone, and severe deficiency could affect oxygen transport and cardiac output and cause arrhythmias, skeletal muscle and cardiac myopathy, and neurological problems H. Toxicity 1. The Tolerable Upper Intake Level is 4 g/day of phosphorus for ages 9 to 70, decreasing to 3 g/day after 70 years of age 2. Toxicity may impair renal function and cause atherosclerosis and left ventricular hypertrophy 3. Key Terms a. Hyperphosphatemia—excessively high levels of phosphorus in the blood I. Assessment of Nutriture 1. Serum concentration and urinary excretion may be assessed for phosphorus levels but have limited specificity and sensitivity IV. Magnesium 1. Magnesium ranks sixth in overall abundance in the body, representing about 1% of total body weight A. Sources 1. Magnesium is found in a variety of foods, including nuts, seeds, and wholegrain cereals 2. Figures and Tables a. Table 11.8—magnesium content of selected foods B. Digestion, Absorption, and Transport 1. Dietary magnesium does not require digestion prior to absorption

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

2. Two processes facilitate magnesium absorption throughout the small intestine; however, the colon also absorbs magnesium 3. The two small intestine processes are (1) saturable, carrier-mediated active transport and (2) diffusion 4. The active transporter required for magnesium is a transient receptor protein melastatin divalent cation-permeable channel protein; in the plasma/serum, most magnesium (50–60%) is found free in its ionic form as magnesium cation, 20–30% is bound to protein, and 5–15% is complexed with citrate, phosphate, sulfate, or other negative charged anions 5. Figures and Tables a. Figure 11.11—magnesium absorption and transport b. Table 11.9—substances/nutrients affecting intestinal magnesium absorption C. Regulation and Homeostasis 1. Magnesium balance depends on gastrointestinal absorption and renal excretion 2. Plasma magnesium concentrations can be maintained at the expense of the bone D. Functions and Mechanisms of Action 1. Magnesium aids in bone mineralization, enzymatic reactions, nucleic acids, platelet activity, hormone receptor binding and signaling transmission, cell membrane ion transfer, and calcium regulation 2. Figures and Tables a. Figure 11.12—modes by which Mg2+ provides stability to ATP E. Interactions with Other Nutrients 1. Magnesium inhibits phosphorus absorption and influences the balance between extracellular and intracellular potassium F. Excretion 1. Magnesium is excreted from the body mainly via the kidneys, with lesser amounts excreted in the urine when plasma magnesium is low G. Recommended Dietary Allowance 1. The RDA for magnesium for adult males between 19 and 30 years of age is 400 mg/day, increasing to 420 mg/day after 30 years of age 2. The RDA for females between 19 and 30 years of age is 310 mg/day, increasing to 320 mg/day after 30 years of age 3. During pregnancy between 19 and 30 years, it is 350 mg/day, and for 31–50 years, it is 360 mg/day; during lactation for 19–30 years, it is 310 mg/day, and for 31–50 years, it is 320 mg/day H. Deficiency

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

1. Magnesium deficiency is traditionally diagnosed based on total plasma/serum magnesium concentrations 2. Hypomagnesemia can include decreased serum concentrations of PTH, calcium, potassium, and calcitriol 3. Symptoms may include neuromuscular hyperexcitability 4. Key Terms a. Hypokalemia—low concentrations of potassium in the blood I. Toxicity 1. Excessive intake of magnesium from food sources has not been shown to cause toxicity in health individuals 2. The Tolerable Upper Intake Level of 350 mg/day of magnesium from nonfood sources has been recommended for people age 9 years and older 3. Excessive intake may lead to cathartic effect, nausea, vomiting, depression, muscle weakness, and paralysis J. Assessment of Nutriture 1. Plasma/serum concentrations may be measured to test magnesium levels IV. Summary 1. Calcium, phosphorus, and magnesium are three of the six minerals that are considered the body’s “major” minerals 2. Calcium and phosphorus are both found in relatively high amounts in dairy products 3. Calcium and magnesium are both absorbed using similar mechanisms, and absorption is influenced by similar dietary components. These minerals also interact to inhibit each other’s absorption when present in excessive or imbalanced concentrations 4. Calcium and magnesium transport in the blood occurs in both free and bound forms; serum concentrations of the three minerals are regulated by similar hormones 5. All three minerals are involved in bone mineralization; calcium and magnesium have many additional roles; phosphorus serves as a part of DNA, RNA, phospholipids, and energy storage and transfer 6. The kidneys regulate the balance the three minerals 7. Tolerable Upper Intake Levels exist for the three minerals, but the UL for magnesium is based on supplemental magnesium [return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Functions of Major Minerals a. What are the physiological functions of each of the three major minerals discussed in this chapter? i. Answer:

b. Describe the deficiency symptoms of each of the three major minerals discussed in this chapter. i. Answer: • Calcium—rickets, osteoporosis, tetany • Phosphorus—neuromuscular, skeletal, hematological, and cardiac manifestations; rickets; osteomalacia • Magnesium—neuromuscular hyperexcitability, cardiovascular effects, central nervous system effects 2. Discussion: Assessment of Mineral Status. It is more difficult to assess accurately the nutriture of an individual regarding minerals—such as calcium, phosphorus and magnesium—because the content of these minerals in the blood and cells can be highly regulated despite intake. a. For calcium, phosphorus and magnesium, describe the means of assessing nutriture and their limitations i. Answer: 1. Calcium—no measure of serum levels are meaningful regarding calcium status for the body; measuring bone mineral density with dual X-ray absorptiometry gives information on

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

the amount of calcium present in bone, the major location of calcium in the body. 2. Phosphorus—serum concentrations and urinary excretion are used, but their specificity and sensitivity are limited 3. Magnesium—plasma/serum magnesium concentrations are used, but they are also low in specificity and sensitivity because only a small portion of magnesium is extracellular 3. Discussion: Toxicity. Toxicity is more possible from minerals than from watersoluble vitamins, especially when supplements are taken. a. For each of the three minerals covered in this chapter, describe possible clinical signs of toxicity, and give the amount that might result in toxicity i. Answer: 1. Calcium—kidney stones could occur at amounts exceeding the UL of 2,500 mg/day, especially in individuals susceptible to kidney stones. Calcium-alkali syndrome can occur at intakes >4 g/day. Increased calcification of atherosclerotic plaque has been suggested, but it is not likely at levels below the UL. 2. Phosphorus—not likely, except in individuals with decreased renal function; UL is 4 g/day 3. Magnesium—at supplemental doses of 3–5 g/day magnesium salts, there is the possibility of GI effects, including diarrhea, nausea, and abdominal cramping. The UL is 350 mg/day of supplemental magnesium. [return to top]

Activities and Assignments 1. Job descriptions for calcium homeostasis: The magnificent and complex regulation of calcium in the body requires many players with important roles. a. For each of the following, write a job description. A job description might typically include the qualifications or important characteristics and then lists its duties. You may find it helpful to use the section on vitamin D in Chapter 10 as well as information on calcium in Chapter 11. i. Cholecalciferol ii. Parathyroid hormone iii. Calcitonin iv. Kidney v. Liver vi. Small intestines vii. Bone b. Answers: © 2022 Cengage. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

i. Cholecalciferol—the form of vitamin D that arises from the action of UVB sunrays on the skin. It is a fat-soluble vitamin that must be hydroxylated twice to be active in gene regulation of calcium homeostasis. After becoming 1,25 diOH (calcitriol), it can bind to a nuclear receptor (VDR) to control gene expression of many proteins, including calbindin, which increases intestinal absorption of calcium. It acts on the kidney to reabsorb calcium. It works with PTH to have bone mobilize calcium. ii. Parathyroid hormone—PTH is a hormone secreted primarily when serum calcium concentrations are low. It prompts the bone to release calcium and acts on the kidney to hydroxylate calcidiol to calcitriol (1,25 OH2 D). iii. Calcitonin—a hormone produced by parafollicular endocrine clear cells of the thyroid gland is released when serum calcium levels are high. It blocks calcium mobilization from bones by inhibiting osteoclast activity and inhibits the tubular resorption of calcium in the kidneys, leading to increased urinary calcium excretion. iv. Kidney—an excretory organ, it responds to PTH to produce the hydroxylase that produces 1,25 OH2 D. It responds to calcitriol and calcitonin to excrete or retain calcium to maintain calcium levels. v. Liver—a major metabolic organ. In regards to calcium homeostasis, it provides the hydroxylase that creates 25 OH vitamin D. vi. Small Intestines—the absorptive portion of the gastrointestinal tract, it responds to calcitriol to increase calcium absorption when calcium levels are low. vii. Bone—the units of the human skeleton system. It responds to PTH and calcitriol to release calcium when needed or responds to calcitonin to deposit calcium when calcium levels are higher. 2. Comparison of Recommended and Actual Intake. a. The RDAs and AIs provide a quantitative recommendation for how much of a nutrient Americans should consume in order for almost no Americans to experience harm from deficiency of the nutrient. The results of NHANES provides an estimate of the nutritional intake of Americans. b. Create a table comparing the recommended intake for adult males and females aged 30–39 for the following nutrients and for the average American intake. For NHANES Data, you can find data tables at https://www.ars.usda.gov/northeast-area/beltsville-mdbhnrc/beltsville-human-nutrition-research-center/food-surveysresearch-group/docs/wweianhanes-overview/. The Office of Dietary Supplement Fact Sheets also summarize recommendations and intake. c. Include the following nutrients in your table:

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

i. Calcium ii. Phosphorus iii. Magnesium d. Write a brief statement regarding the likelihood of deficiency of these four minerals. i. Answer: Mineral RDA Intake for RDA for Intake for For Females* Males* Males* Females* Calcium 1,000 mg 862 mg 1,000 mg 1,140 mg Phosphorus 700 mg 1,205 mg 700 mg 1,682 mg Magnesium 320 mg 275 mg 420 mg 364 mg *Adults aged 30–39 For calcium, adult females consume less than the RDA; For magnesium, both males and females consume less than the RDA; both males and females significantly exceed the recommendation for phosphorus intake. 3. Calcium Supplements: Either at the pharmacy or from online product information, identify four different calcium supplements a. Make a table that shows for each supplement the amount of calcium and vitamin D per serving (sometimes two tablets is defined as one serving). b. Based on your knowledge of vitamin D and calcium, select the supplement that you would most recommend for a 55-year-old woman who wanted to prevent osteoporosis. 4. Calcium and Magnesium in the DASH Dietary Pattern: The DASH Dietary Pattern (Dietary Approaches to Stop Hypertension) has been highly rated as a healthy diet for Americans to follow. It includes foods rich in calcium, potassium and magnesium. Although a big component of DASH is including fruits and vegetables to get more potassium, there are also elements of the plan that increase calcium and magnesium. See if you can find those. a. Review three different web-based materials designed to help people follow DASH. b. Based on foods promoted in the materials, create two lists—one with foods high in calcium that were incorporated into menus, recipes, and advice and one with foods high in magnesium promoted in the materials. You should be able to identify at least five different specific foods/recipes for each list. c. Here are some suggested web-based materials to access: i. DASH Eating Plan | NHLBI, NIH ii. DASH Diet Foods for High Blood Pressure (Hypertension) (webmd.com)

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

iii. DASH Diet: What Is the DASH Diet? A Detailed Beginner's Guide | U.S. News Best Diets iv. Answer: The lists will vary, but one can refer to Tables 11.2 and 11.8 for foods containing calcium and magnesium. 5. Assess Your Diet: As one of the Dietary Guidelines Nutrients of Concern, many Americans get the recommended amount of dietary calcium. How is your intake? a. The majority of our dietary calcium comes from a few foods in our daily diet. You could use Table 11.2 to estimate your calcium intake from yesterday, or you could enter your intake into a diet analysis or fitness app. b. How does your daily intake compare with the RDA for your age and sex? c. If it is less than the RDA, what are two things you could do to increase your calcium intake? i. Answers will vary by student. 6. Inhibitors of Mineral Absorption: Several factors can inhibit or enhance absorption of minerals. a. For each of the following three foods, identify whether the food is a good source of calcium, phosphorus, and/or magnesium. Then list inhibitors and/or enhancers that could affect the absorption of the mineral. i. Chocolate milk ii. Spinach quiche iii. Oatmeal made with milk and added brown sugar and pecans Answers:

Chocolate Milk

Spinach Quiche

Oatmeal

Calcium From milk Lactose could enhance absorption, but oxalate from chocolate could decrease From spinach and milk and cheese Oxalate from spinach could decrease From milk Phytate and fiber from oatmeal could decrease

Phosphorus From milk

Magnesium

From milk and cheese

From milk Phytate could reduce absorption

From pecans Phytate in oatmeal could reduce absorption, whereas brown

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

sugar might increase absorption slightly Calcium could reduce P absorption, but probably only levels of supplemental intake. 7. Worksheet 11-1: Calcium Regulation and PTH—Label It (see later page) Worksheet Answers: 1. Low blood calcium signals the parathyroid gland to release parathyroid hormone into the blood 2. PTH binds to bone cell receptors and triggers the resorption or breakdown of bone mineral for the release of calcium into the blood 3. PTH acts on the kidneys to synthesize the active form of vitamin D, calcitriol 4. PTH and calcitriol promote the reabsorption of calcium from the kidneys and into the blood 5. Calcitriol leaves the kidneys and travels to the intestine, where it promotes calcium absorption across the brush border membrane, its transport in the cell cytosol, and egress into the blood 6. Calcium enters the blood; a—after release from bone, b—after release from kidneys, and c—after absorption from intestinal cells

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

Worksheet 11-1: Calcium Regulation and PTH—Label It Using the following figure, list the steps of blood calcium regulation by the parathyroid hormone.

1. 2. 3. 4. 5. 6. a. b. c.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

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Additional Resources In-Text Suggested Reading • •

• •

•

Calcium Gallant KMH, Weaver CM, Towler DW, Thuppai SV, Bailey RL. Nutrition in cardioskeletal disease. Adv Nutr. 2016; 7:544–55. Gelli R, Ridi F, Baglioni P. The importance of being amorphous: calcium and magnesium phosphates in the human body. Adv Coll Interf Sci. 2019; 269:219–35. Phosphorus Gallant KMH, Weaver CM, Towler DW, Thuppai SV, Bailey RL. Nutrition in cardioskeletal disease. Adv Nutr. 2016; 7:544–55. Peacock M. Phosphate metabolism in health and disease. Calcif Tiss Inter. 2020; doi: 10.1007/s00223-020-00686-3. Magnesium Al Alawi AM, Majoni SW, Falhammar H. Magnesium and human health: perspectives and research directions. Int J Endocrinol. 2018; 16:9041694. doi: 10.1155/2018/9041694

Internet Resources •

• • •

• • • • • • •

Dietary Reference Intakes for Calcium and Vitamin D: Overview of Calcium— Dietary Reference Intakes for Calcium and Vitamin D—NCBI Bookshelf (nih.gov) Calcium: Calcium (eatright.org) When Calcium Is Not Equal to Bone Health: When Calcium Is Not Equal to Bone Health (nutrition.org) Osteoporosis: Prevention with Calcium Treatment: Osteoporosis Prevention with Calcium: Foods, Supplements, Daily Intake (clevelandclinic.org) Office of Dietary Supplements Calcium: Calcium—Health Professional Fact Sheet (nih.gov) Calcium and Cancer Prevention: Calcium and Cancer Prevention—National Cancer Institute Phosphorus: Phosphorus—Health Professional Fact Sheet (nih.gov) Magnesium: Magnesium—Health Professional Fact Sheet (nih.gov) YouTube Videos (162) Endocrinology—Calcium and Phosphate Regulation—YouTube (162) Hypercalcemia—Too Much Calcium, Animation—YouTube (162) Magnesium—YouTube

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 11: Major Minerals

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Standard Discussion Rubric Criteria Participation

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Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................... 7 Activities and Assignments ........................................................................................................... 8 Additional Resources................................................................................................................... 14 Internet Resources .................................................................................................................................. 14 Appendix ...................................................................................................................................... 15 Generic Rubrics ....................................................................................................................................... 15 Standard Writing Rubric .......................................................................................................................... 15 Standard Discussion Rubric ..................................................................................................................... 16

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

Purpose and Perspective of the Chapter This chapter discusses the role of water and three electrolytes (sodium, potassium, and chloride) in the human body. It includes information on fluid balance and acid–base balance; water functions; body water content and distribution; and water losses, sources, absorption, needs, and regulation.

Chapter Objectives The following objectives are addressed in this chapter: 12.1

Identify the functions of water in the body.

12.2

Describe the distribution of water among body compartments.

12.3

Describe the means by which water is lost from the body and absorbed from the gastrointestinal tract into the body.

12.4

Explain how the body maintains water and sodium balance.

12.5

Identify particularly good food sources of sodium, potassium, and chloride.

12.6

Describe the processes by which sodium, potassium, and chloride are absorbed.

12.7

Describe the functions/roles of sodium, potassium, and chloride in the body.

12.8

Describe recommended intakes, deficiencies, and toxicities associated with sodium, potassium, and chloride.

12.9

Explain how the body maintains acid–base balance.

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Chapter Outline I.

Introduction 1. Water accounts for about 60% of an adult’s total body weight and is vital for life II. Water Functions 1. Water has many critical roles in the body, including chemical reactions, body temperature regulation, lubrication and protection, solvent and transport medium, maintenance of blood volume, and acid–base (pH) balance III. Body Water Content and Distribution 1. Body water contributes typically more than half of a person’s body weight, with distribution varying based on age, body size, and body composition 2. Figures and Tables

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

a. Table 12.1—body fluid compartments b. Table 12.2—electrolyte composition of body fluids IV. Water Losses, Sources, and Absorption 1. Water is lost from the body each day, primarily through the urine, lesser amounts excreted in the feces, and insensible losses including respiration V. Recommended Water Intake 1. Intake varies based on age, gender, environment, physical activity, and rate of metabolism; the adequate intake for an adult female is 2.7 liters and for an adult male is 3.7 liters VI. Water (Fluid) and Sodium Balance A. Osmotic Pressure 1. Pressure that affects water passage across the cell plasma membrane between the intracellular and extracellular compartments; gains and losses of fluid along with the solutes (salts) influence fluid balance and flow 2. Key Terms a. Osmosis—the net movement of the solvent from a solution of lesser concentration to one of greater concentration when the two solutions are separated by a membrane that selectively prevents passage of solute molecules but is permeable to the solvent b. Hyponatremia—low concentrations of sodium in the blood 3. Figures and Tables a. Figure 12.1—electrolytes in the plasma, interstitial, and intracellular compartments of the body B. Hydrostatic Pressure 1. Pressure that affects water movement within the two main extracellular fluid compartments, between the interstitial fluid and the plasma 2. Water moves from areas of higher pressure to areas of lower pressure, known as hydrostatic pressure 3. Figures and Tables a. Figure 12.2—Starling’s hypothesis of water distribution between plasma and interstitial fluid compartments C. Colloidal Osmotic Pressure 1. Like hydrostatic pressure, this affects water movement across the capillary walls that separate the plasma and the interstitial fluid; depends on colloid (protein) concentration in the plasma 2. Key Terms a. Colloids—substances comprised of very small particles that are suspended uniformly in a medium

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

D. Extracellular Fluid Volume and Osmolarity and Hormonal Controls 1. Shifts in the extracellular fluid volume and osmolarity serve as one of the many triggers for the release of hormones responsible for correcting imbalances; these hormones include vasopressin, renin-angiotensin-aldosterone system, and natriuretic peptides 2. Key Terms a. Osmolality—a measure of solute particle numbers expressed as osmoles of solute per kg of solvent b. Osmoles—the number of moles of each particle in solution c. Natriuresis—excretion of large amounts of sodium in the urine 3. Figures and Tables a. Figure 12.3—a nephron b. Figure 12.4—the effects of vasopressin and the renin-angiotensinaldosterone system on water and sodium balance VII. Sodium A. Sources 1. The major source of sodium in the diet of Americans is salt that has been added to processed foods B. Absorption and Transport 1. The majority of sodium is absorbed from the small intestine and proximal portion of the colon 2. Three main mechanisms enable intestinal sodium absorption: (1) Na+/glucose cotransporter, (2) electroneutral Na+ and Cl- cotransport exchange, and (3) electrogenic system; sodium is then transported freely in the blood 3. Figures and Tables a. Figure 12.5—intestinal sodium absorption C. Functions and Interactions with Other Nutrients 1. Sodium plays important roles in maintaining osmotic pressure for fluid balance and aids in nerve transmission/impulse conduction and muscle contraction D. Excretion 1. Kidneys provide the primary means of excreting excess sodium E. Recommendations, Deficiency, Toxicity, and Assessment of Nutriture 1. Sodium intake is recommended at an Adequate Intake of 1,500 mg/day, decreasing after the age of 50 years 2. Dietary deficiency of sodium doesn’t normally occur; however, excessive sweating may result in deficiency 3. Deficiency symptoms include muscle cramps, nausea, vomiting, dizziness, shock, and coma

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

4. Sodium is measured via a 24-hour urinary sodium excretion level to estimate sodium intake VIII. Potassium A. Sources 1. Potassium is widespread in the diet and abundant in fruits and vegetables Potassium may also be added to processed foods 2. Figures and Tables a. Table 12.4—selected food sources of potassium B. Absorption. Secretion, and Transport 1. More than 85% of ingested potassium is absorbed throughout the small intestine and lesser in the colon, usually via passive diffusion C. Functions and Interactions with Other Nutrients 1. Potassium has roles in water balance, acid–base balance, and cellular metabolism 2. Potassium interacts with calcium, decreasing urinary excretion of calcium D. Excretion 1. Potassium is excreted from the body mainly via the kidneys with small amounts through the feces and sweat E. Recommendations, Deficiency, Toxicity, and Assessment of Nutriture 1. Adequate Intake of potassium is 4,700 mg/day for adults, increasing to 5,100 mg/day for lactating women 2. Deficiency of potassium is seen from situations causing loss of fluids and electrolytes; deficiency symptoms include muscle weakness, lethargy, ascending paralysis, cardiac arrhythmias, and possibly death 3. Key Terms a. Hypokalemia—low concentrations of potassium in the blood IX. Chloride A. Sources 1. Most chloride consumed in the diet is associated with sodium chloride and is abundant in many foods, including snack items and processed foods; it is also found in eggs, fresh meats, and seafood B. Absorption, Secretion, and Transport 1. Chloride is almost completely absorbed in the intestines and follows that of sodium for the establishment and maintenance of electrical neutrality and osmotic balance 2. Chloride is secreted into the intestinal lumen throughout the gastrointestinal tract

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

3. In the electroneutral Na+/Cl- cotransport absorption system, chloride is absorbed in exchange for bicarbonate as sodium is absorbed in exchange for H+; Cl- channels in colonic cells also provide for chloride transport 4. Figures and Tables a. Figure 12.6—one mechanism for intestinal chloride secretion C. Functions 1. Chloride aids in fluid balance, formation of gastric hydrochloric acid, destruction of foreign substances, and chloride shift D. Excretion 1. Chloride excretion occurs through three routes: (1) the gastrointestinal tract, (2) the skin, and (3) the kidneys E. Recommendations, Deficiency, Toxicity, and Assessment of Nutriture 1. Adequate Intake recommendation for chloride for adults is 2,300 mg/day, decreasing after the age of 50 years 2. Tolerable Upper Intake Level is 3.6 g/day 3. Dietary deficiency may be caused by severe diarrhea and vomiting, resulting in weakness, lethargy, and metabolic acidosis 4. Chloride status is assessed through evaluation of chloride concentration in the serum X. Acid–Base Balance: Control of Hydrogen Ion Concentration 1. The maintenance of hydrogen ion concentration in body fluids 2. Key Terms a. Hydrogen ion—cation of hydrogen containing a single proton and no electrons A. Chemical Buffer Systems 1. A buffer is a substance that reversibly binds protons to help resist changes in pH despite the addition of acids or bases to the environment 2. The body has a bicarbonate–carbonic acid buffer system, a buffer system of proteins and hemoglobin, a phosphate buffer system, and a potassium buffer system 3. Key Terms a. Amphoteric—capable of reacting as either an acid or a base 4. Figures and Tables a. Figure 12.7—red blood cell of hemoglobin as a buffer for hydrogen ions and the release of the buffer bicarbonate B. Respiratory Regulation 1. Lungs respond within minutes to unbalanced chemical buffer systems; they work to regulate the HCO3-/H2CO3 system

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

C. Renal Regulation 1. Kidneys take hours or days to effect change in pH; they act by controlling the secretion of H+, by conserving or producing HCO3-, and by synthesizing and excreting ammonia, which reacts with H+ to form ammonium ions for excretion 2. Filtered phosphate also facilitates H+ excretion 3. Figures and Tables a. Figure 12.8—acid–base balance by the kidneys XI. Summary A. Maintaining body fluids is a requirement for life B. Intracellular fluid provides the environment for metabolic reactions within cells, while the interstitial fluid compartment of the extracellular fluid allows nutrients to migrate from cells to the bloodstream C. Kidneys aid in fluid control mostly through hormones, with macrominerals aiding in fluid balance and waste removal D. Sodium, potassium, and chloride are freely filtered by the glomerulus in the kidney but are selectively conserved by tubular reabsorption. [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Fluid in Body Compartments a. What are the body fluid compartments and approximate percentages of body weight of each? i. Answer:

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

b. What happens when the fluid levels decrease or increase in the different body fluid compartments? i. Answer: Water movements are regulated by osmotic pressure. Differences in hydrostatic pressure and colloidal osmotic pressure will govern the movement of water. Using the different pressures, hormonal controls, kidneys, liver, lungs, adrenal cortex, and hypothalamus, the levels are restored. c. Explain the terms extracellular water, interstitial fluid, and intracellular water i. Answer: 1. Extracellular water is outside of cells; it includes the fluid in plasma and in between cells in various tissues (the interstitial fluid) 2. Intracellular water is within cells, inside the cell membrane of an individual cell d. In which body compartment has water increased when a patient has edema? i. Answer: Edema is the accumulation of excess interstitial fluid. It may result when excess fluid from plasma moves out of the blood vessels or when the osmotic pressure in the blood is altered. For instance, in a protein deficiency, there can be less albumin in the blood, reducing oncotic pressure, prompting movement of water from the plasma to the interstitial fluid. [return to top]

Activities and Assignments 1. Essay on Acid–Base Balance: The kidneys play a major role in the acid–base balance. a. Using Figure 12.8, discuss the steps required to maintain this balance and how the kidneys aid in this role. i. Answer: Based on Figure 12.8

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

2. Sodium Recommendations: The Dietary Guidelines for Americans encourage reduction in the sodium intake of Americans, but how low is low enough? Although

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

the values are similar, there are some variations in the numbers supported by several groups. In 2019, the DRI Committee updated the DRIs for sodium and potassium. a. Create a table that compares the sodium recommendations for these various groups. i. Dietary Reference Intakes, 2005 ii. Dietary Reference Intakes, 2019 iii. American Heart Association Prevention Guideline iv. Dietary Guidelines for Americans, 2020 b. For your convenience, links to reports from each group are provided here: i. Comparison of 2005 and 2019 DRIs for Sodium: Table 8-10, Comparison of Sodium Adequate Intakes Established in This Report to Sodium Adequate Intakes Established in the 2005 DRI Report—Dietary Reference Intakes for Sodium and Potassium— NCBI Bookshelf (nih.gov) ii. AHA Prevention Guideline: https://www.ahajournals.org/doi/10.1161/CIR.0000000000000677 iii. Dietary Guidelines for Americans, 2020: Dietary Guidelines for Americans, 2020-2025 c. Answer: i. The values the student submits may vary upon the source they used, but generally, these values would be expected: 1. DRI, 2005: AI for adults, 1,500 mg/day 2. DRI, 2019: AI for adults, 1,500 mg/day (The slight changes from 2005 to 2019 are reflected in lower values for some younger age groups under 13 years of age) 3. AHA—the most recent guideline, the prevention guideline, refers to reduction of sodium intake, without emphasis on a specific amount. 4. The recently released Dietary Guidelines for Americans uses the Upper Limit of DRI rather than the AI: Healthy eating patterns limit sodium to the Chronic Disease Risk Reduction (CDRR) levels defined by the National Academies—1,200 mg/day for ages 1 through 3; 1,500 mg/day for ages 4 through 8; 1,800 mg/day for ages 9 through 13; and 2,300 mg/day for all other age groups. 3. Sodium and Potassium in the DASH Dietary Pattern: The DASH Dietary Pattern (Dietary Approaches to Stop Hypertension) has been highly rated as a healthy diet for Americans to follow. It includes foods rich in calcium, potassium and magnesium.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

a. Review three different web-based materials designed to help people follow DASH. b. Based on foods promoted in the materials, create two lists—one with foods high in sodium that should be limited and another list with specific foods high in potassium promoted in the materials. You should be able to identify at least five different specific foods/recipes for each list. c. Here are some suggested web-based materials to access: i. DASH Eating Plan | NHLBI, NIH ii. DASH Diet Foods for High Blood Pressure (Hypertension) (webmd.com) iii. DASH Diet: What Is the DASH Diet? A Detailed Beginner's Guide | U.S. News Best Diets d. Answer: The lists will vary. The foods high in sodium should be processed foods such as canned soup, deli meat, salted snacks. The list of foods high in potassium would likely be fruits and vegetables, but it could also include milk. Refer to Tables 12.4 for foods high in potassium. 4. Critique Client Education on Sodium for Renal Patients: When the kidney is diseased, the regulation of fluid balance and sodium levels in the body can be disturbed. a. View the following YouTube video designed for patients with kidney disease: (163) Sodium (Salt) and Your Kidneys—YouTube b. Based on your knowledge of water and electrolytes, submit a brief critique of the video. Consider the accuracy of the information, the level of the vocabulary used for a patient, and whether the visuals are meaningful. c. Answer: The video is a well-developed consumer piece with accurate information and basic, but valuable, visuals. 5. Nutrition Focused Physical Exam: Looking for Micronutrient Deficiencies: As a registered dietitian, a physician, or advanced practice clinician, you may be examining a patient to identify the presence of edema. a. To observe this portion of a nutrition focused physical exam, you can view an informative video by registering for the free resources at the Abbott Nutrition Health Institute. b. Go to Nutrition Focused Physical Exam—Part 2: Micronutrients, Fluid Accumulation and Functional Status (or go to anhi.org and search for this topic). You will need to register to access this free continuing education video). c. Within the video, go to about 34 minutes into the video to watch the fourminute segment on edema. d. Watch the video, and make notes of at five different types of edema. Submit a written list of the five types of edema. i. Answer: Ascites, anasarca, peripheral, pitting, non-pitting, or brawny 6. Worksheet 12-1: Effects of Organs on Fluid Balance—Label It (see later page)

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

Worksheet Answers: 1. Angiotensinogen—generates angiotensin I, which then produces angiotensin II, which affects the sodium and water balance and blood pressure 2. ACE—angiotensin-converting enzyme 3. Aldosterone—promotes reabsorption of sodium and the excretion of potassium 4. Renin—releases when blood pressure and plasma fluid volumes are reduced and results in the release of aldosterone 5. Vasopressin—stimulates reabsorption of water in the kidneys, thirst, and vasoconstriction of the arterioles

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

Worksheet 12-1: Effects of Organs on Fluid Balance—Label It Using the following figure, list the hormones produced by each organ and the function of each hormone.

1. What hormone is produced by the liver? What is the effect of the hormone?

2. What hormone is produced by the lungs? What is the effect of the hormone?

3. What hormone is produced by the adrenal cortex? What is the effect of the hormone?

4. What hormone is produced by the juxtaglomerular apparatus? What is the effect of the hormone?

5. What hormone is produced by the hypothalamus? What is the effect of the hormone?

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

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Additional Resources Internet Resources • • • • • • •

• • • • •

Sodium Regulation: RAAS. (163) Sodium Regulation: Renin-AngiotensinAldosterone System (RAAS)—YouTube Minerals: Sodium, Potassium, Chloride, Magnesium: (163) 10.4 Minerals: Sodium, Potassium, Chloride, Magnesium—YouTube Hydrate Right: https://www.eatright.org/fitness/sports-andperformance/hydrate-right/hydrate-right Water Drinking Contest Kills California Mom: https://abcnews.go.com/GMA/juryrules-radio-station-jennifer-strange-water-drinking/story?id=8970712 Causes and Signs of Edema: https://www.ncbi.nlm.nih.gov/books/NBK279409/ Dietary Guidelines for Americans, 2020-2025: Dietary Guidelines for Americans, 2020-2025 Dietary Reference Intakes for Sodium and Potassium: Sodium: Dietary Reference Intakes for Adequacy—Dietary Reference Intakes for Sodium and Potassium— NCBI Bookshelf (nih.gov) DASH Eating Plan | NHLBI, NIH DASH Diet Foods for High Blood Pressure (Hypertension) (webmd.com) DASH Diet: What Is the DASH Diet? A Detailed Beginner's Guide | U.S. News Best Diets Your DASH Diet Questions Answered: (162) Your DASH Diet Questions Answered—YouTube Sodium and Your Kidneys: (163) Sodium (Salt) and Your Kidneys—YouTube

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 12: Water and Electrolytes

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Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

Table of Contents Purpose and Perspective of the Chapter..................................................................................... 2 Chapter Objectives ........................................................................................................................ 2 Chapter Outline ............................................................................................................................. 2 Discussion Questions .................................................................................................................. 13 Activities and Assignments ......................................................................................................... 15 Additional Resources................................................................................................................... 21 Internet Resources .................................................................................................................................. 21 Appendix ...................................................................................................................................... 22 Generic Rubrics ....................................................................................................................................... 22 Standard Writing Rubric .......................................................................................................................... 22 Standard Discussion Rubric ..................................................................................................................... 23

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

Purpose and Perspective of the Chapter This chapter addresses trace minerals (needed by the body in amounts, less than 100 mg/day) and ultratrace minerals (required in amounts of less than 1 mg/day). This chapter discusses the sources, digestion, absorption, transport, storage, functions, interactions with other nutrients, excretion, recommended intakes, deficiency, toxicity, and assessment of nutriture. The trace minerals covered are iron, zinc, copper, and manganese. The ultratrace minerals covered are selenium, iodine, molybdenum, and chromium.

Chapter Objectives The following objectives are addressed in this chapter: 13.1

Identify particularly good food sources of the essential minerals.

13.2

Explain how the essential minerals are digested, absorbed, transported in the blood, and stored.

13.3

Describe the metabolism of the essential minerals in the small intestine, liver, and kidneys.

13.4

Describe the functions and mechanisms of action of the essential minerals.

13.5

Identify the means by which essential minerals are excreted.

13.6

Describe recommended intakes, deficiencies, and toxicities associated with the essential minerals.

13.7

Explain how essential mineral status is assessed.

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Chapter Outline I.

Introduction 1. These are elements that are needed by the body in small amounts, less than 100 mg/day 2. Figures and Tables a. Figure 13.1—periodic table highlighting some of the essential trace and ultratrace elements b. Table 13.1—approximate body content, selected functions, deficiency symptoms, food sources, and recommended dietary allowance or adequate intake for the essential trace and ultratrace minerals II. Iron A. Sources

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

1. Iron is found in foods in two forms, one being heme and the other being nonheme. Heme iron is found in animal products. Nonheme iron is found in plant foods 2. Figures and Tables a. Figure 13.2—heme iron, a metalloporphyrin b. Table 13.2—iron content of selected foods B. Digestion, Absorption, Transport, and Storage 1. Heme iron must be hydrolyzed from the globin portion of hemoglobin and myoglobin prior to absorption; this is accomplished by proteases in the stomach and small intestine 2. A heme carrier protein (HCP1) transports the heme across the brush border membrane; the iron is either used by the enterocyte, stored as ferritin, excreted, or transported out of enterocytes 3. Nonheme iron bound to food components must be hydrolyzed through hydrochloric acid in the stomach and proteases in the stomach and small intestine 4. Iron is reduced by reductases and the divalent metal transporter 1 (DMT1) carries the reduced iron (Fe2+) across the brush border membrane into the enterocyte 5. Iron is transported across the basolateral member into blood by ferroportin 6. Chelators may bind with nonheme iron and inhibit or enhance its absorption 7. Iron absorption is regulated by body iron and cellular iron 8. Transferrin in blood binds and transports Fe3+ 9. Iron is stored in the liver, bone marrow, and spleen 10. Key Terms a. Chelators—small organic compounds that form a complex with another compound, such as a mineral 11. Figures and Tables a. Figure 13.3—iron digestion, absorption, enterocyte use, and transport b. Figure 13.4—overview of some pathways stimulating hepcidin synthesis c. Figure 13.5—influence of intracellular iron on the translation of ferritin mRNA and transferrin receptor mRNA d. Figure 13.6—overview of cellular iron uptake C. Functions and Mechanisms of Action 1. Iron functions in the body as part of several proteins, including enzymes for which it serves as a cofactor and heme proteins 2. Figures and Tables a. Table 13.3—selected functions of iron

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

b. Figure 13.7—heme biosynthesis D. Turnover 1. Iron conservation and constant recycling is necessary to supply the body with enough iron 2. Iron that enters the plasma for distribution or redistribution by transferrin results from hemoglobin and ferritin degradation 3. Figures and Tables a. Figure 13.8—internal iron exchange E. Interactions with Other Nutrients 1. Iron interacts with ascorbic acid, copper, zinc, vitamin A, and lead F. Excretion 1. Total daily losses are 0.9–1.2 mg/day for adult males and 0.7–0.9 mg/day for postmenopausal women; premenopausal women lose larger amounts (1.3–1.4 mg/day) G. Recommended Dietary Allowance 1. Iron RDA is 8 mg/day for adult men postmenopausal women, and 18 mg/day for premenopausal women 2. During pregnancy, the RDA is 27 mg/day, and during lactation, it is 9 mg/day H. Deficiency 1. Iron deficiency is seen more in infants and young children, adolescents, females during childbearing years, and pregnant women 2. Iron deficiency can progress to iron-deficiency anemia 3. Figures and Tables a. Figure 13.9—sequential changes in iron status associated with iron depletion I. Toxicity 1. The Tolerable Upper Intake Level for iron for adults is 45 mg/day 2. Acute toxicity may lead to death, and the free radical manner of unbound iron may cause gastrointestinal damage 3. Chronic iron toxicity is generally associated with hemochromatosis, resulting from increased iron absorption J. Assessment of Nutriture 1. The most common indices used to diagnose iron-deficiency anemia are hemoglobin and hematocrit 2. Figures and Tables a. Figure 13.10—Measurement of hematocrit III. Zinc A. Sources 1. Good dietary sources of zinc are red meats and seafood

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

2. Figures and Tables a. Table 13.4—zinc content of selected foods B. Digestion, Absorption, Transport, and Storage 1. Zinc needs to be hydrolyzed from amino acids and nucleic acids prior to absorption 2. Most zinc is absorbed via Zrt- and Irt-like protein 4 (ZIP4) across the brush border membrane 3. Divalent mineral transporter 1 (DMT1) and amino acids may play a minor role in zinc absorption across the brush border membrane 4. Some zinc may be directed into the feces if bound to inhibitors 5. With high zinc intakes, zinc may be absorbed between cells 6. Within cells, zinc may be used functionally or stored 7. Zinc may be transported across the basolateral membrane by ZnT1; zinc binds to proteins for transport in the blood 8. Figures and Tables a. Figure 13.11—digestion, absorption, enterocyte use, and transport of zinc b. Figure 13.12—binding of zinc by oxalic acid and phytic acid C. Functions and Mechanisms of Action 1. Zinc plays a vital role in facilitating hundreds of biochemical reactions, impacting most metabolic pathways and physiological processes in the body 2. Figures and Tables a. Table 13.5—select functions of zinc b. Figure 13.13—partial structure of carboxypeptidase A c. Figure 13.14—role of zinc in gene expression D. Interactions with Other Nutrients 1. Zinc interacts with vitamin A, copper, calcium, and cadmium E. Excretion 1. Zinc is lost from the body primarily via the gastrointestinal tract, kidneys, and skin; most zinc is excreted through the feces F. Recommended Dietary Allowance 1. The RDA for zinc is 11 mg/day for adult men and 8 mg/day for women. 2. The RDA for zinc is 11 mg/day during pregnancy and 12 mg/day during lactation G. Deficiency 1. Signs and symptoms of zinc deficiency in children are growth retardation, skeletal abnormalities, poor wound healing, diarrhea, skin rash/lesions/dermatitis, and delayed sexual maturation

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

2. In adults, signs and symptoms include anorexia, diarrhea, lethargy, depression, skin rash/lesions/dermatitis, hypogeusia, alopecia, vision problems, and impaired immune function 3. Figures and Tables a. Figure 13.15—Dermatitis associated with zinc deficiency H. Toxicity 1. Acute zinc toxicity produces symptoms of metallic taste, headache, nausea, vomiting, epigastric pain, abdominal cramps, and bloody diarrhea 2. Chronic ingestion of zinc in amounts of 40 mg/day results in copper deficiency as well as neurological problems 3. The Tolerable Upper Intake Level for zinc is set at 40 mg/day I. Assessment of Nutriture 1. Zinc may be measured in red blood cells, leukocytes, neutrophils, and plasma or serum IV. Copper A. Sources 1. Richest sources of copper are meats and shellfish 2. Figures and Tables a. Table 13.6—copper content of selected foods B. Digestion, Absorption, Transport, and Storage 1. Copper is released from food and is reduced, most likely by cytochrome b ferric/cupric reductase 2. Reduced copper crosses the brush border membrane by a high-affinity Ctr1 transporter and to a lesser extent by DMT1 3. Within the cytosol, the copper binds to chaperones for transport and delivery to target enzymes 4. Copper is delivered to enzymes and is used by cells or binds to metallothionein for storage 5. ATP7A transports reduced copper across the basolateral membrane 6. Copper attaches to proteins for transport in the blood 7. Figures and Tables a. Figure 13.16—overview of copper digestion, absorption, enterocyte use, and transport C. Functions and Mechanisms of Action 1. Copper participates as an enzyme cofactor at either the active site or allosteric site of the enzyme 2. Figures and Tables a. Table 13.7—selected functions of copper

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

D. Interactions with Other Nutrients 1. In addition to other interactions mentioned earlier (i.e., zinc), copper interacts with iron and molybdenum E. Excretion 1. Copper is primarily excreted through the bile into the feces 2. Figures and Tables a. Figure 13.17—role of ATP7B in copper use and excretion in the liver F. Recommended Dietary Allowance 1. The RDA for copper is set at 900 µg/day for adults, 1,000 µg/day during pregnancy, and 1,300 µg/day during lactation G. Deficiency 1. Most common copper deficiency symptoms include anemia (microcytic, macrocytic, and normocytic) 2. Other manifestations include hypopigmentation, impaired immune function, blood vessel/connective tissue and bone abnormalities, altered cholesterol metabolism, hypotonia, and cardiovascular and pulmonary dysfunction 3. Figures and Tables a. Figure 13.18—skin depigmentation associated with copper deficiency H. Toxicity 1. Copper toxicity is rare in the United States. The Tolerable Upper Intake Level is set at 10 mg/day. 2. Copper toxicity symptoms include nausea, vomiting, diarrhea, weakness, lethargy, anorexia, hematuria, liver damage, and kidney damage 3. Wilson’s disease is a genetic disorder resulting in a mutation in the gene coding for ATP7B, which is characterized by copper toxicity and is lethal if not treated I. Assessment of Nutriture 1. Copper may be assessed via serum, plasma, or red blood cells V. Selenium A. Sources 1. The richest sources of selenium include organ meats and seafood, followed in descending order by muscle meats, cereals and grains, eggs, and dairy products 2. Figures and Tables a. Table 13.8—selenium content of selected foods b. Figure 13.19—selenomethionine and selenocysteine B. Digestion, Absorption, Transport, and Storage 1. Selenium is absorbed through the small ingestion and does not require digestion prior to absorption into enterocytes

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

2. Selenoamino acids are transported across the basolateral membrane using amino acid transporters; however, the mechanisms by which inorganic selenium crosses the enterocyte’s basolateral membrane to enter the portal blood are unknown 3. Selenium is stored in the kidneys, liver, and spleen, with lower amounts stored in the pancreas, heart, brain, and lungs C. Metabolism 1. Selenium is metabolized in the liver 2. Synthesis of selenocysteine-containing proteins begins with selenophosphate and the amino acid serine 3. Selenocysteine synthase replaces the hydroxyl group of serine with a HSe- from selenophosphate to form SEC-tRNASEC 4. SEC-tRNA delivers selenocysteine to the growing peptide chains of the various SEC-containing proteins like glutathione peroxidase, iodothyronine 5′deiodinase, and thioredoxin reductase, among others 5. Figures and Tables a. Figure 13.20—selenium metabolism in the liver D. Functions and Mechanisms of Action 1. Selenium roles are related to its function as an integral part of specific proteins/enzymes in the body; these proteins primarily function in antioxidant capacities and thus regulate cell redox status 2. Figures and Tables a. Table 13.9—proposed functions/characteristics of selected selenoproteins E. Interactions with Other Nutrients 1. Selenium may help prevent some toxic effects associated with some metals F. Excretion 1. Urinary excretion of selenium enables body selenium homeostasis G. Recommended Dietary Allowance 1. RDA for selenium is 55 µg/day for adults, 60 µg/day during pregnancy, and 70 µg/day during lactation H. Deficiency 1. Selenium deficiency occurs in regions such as China, central Africa, and parts of Europe; the deficiency is linked to Keshan disease and Kashin-Beck disease 2. Keshan disease is characterized by cardiomyopathy involving cardiogenic shock, congestive heart failure, or both, along with multifocal necrosis of heart tissue 3. Kashin-Beck disease is characterized by osteoarthropathy involving chronic degeneration and necrosis of the joints and the epiphyseal-plate cartilages of the legs and arms

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

4. Total parenteral nutrition has risks of selenium deficiency; selenium deficiency symptoms include poor growth, muscle pain and weakness, loss of pigmentation of hair and skin, whitening of nail beds, and reduced immune system function 5. Figures and Tables a. Figure 13.21—leukonychia associated with selenium deficiency I. Toxicity 1. Selenium toxicity, selenosis, has been observed in miners and people who consume excessive amounts 2. Symptoms of toxicity include nausea, vomiting, fatigue, diarrhea, hair brittleness, brittle and thickened nails, muscle cramps, paresthesia, interference in sulfur metabolism, and inhibition of protein synthesis J. Assessment of Nutriture 1. Serum or plasma selenium concentrations are widely used for assessment VI. Chromium A. Sources 1. Good dietary sources of chromium are generally thought to include meats and grains along with some vegetables and fruits B. Digestion, Absorption, Transport, and Storage 1. Chromium may be released from food components in acidic solutions with chromium being absorbed throughout the small intestine, especially the jejunum; it is thought to be absorbed via passive diffusion 2. Chromium binds to transferrin for transport in the blood; if transferrin sites are unavailable, then albumin may transport it 3. The body contains 4–6 mg of chromium in the liver, spleen, bone, kidneys, heart, and pancreas C. Functions and Mechanisms of Action 1. Chromium is thought to potentiate the action of insulin 2. Key Terms a. Glucose tolerance factor—chromium-containing compound whose structure has yet to be characterized but may potentiate the action of insulin in the body 3. Figures and Tables a. Figure 13.22—proposed role of chromium as part of chromodulin in potentiating insulin’s reactions D. Excretion 1. Most chromium is excreted from the body via urine E. Adequate Intake

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

1. Adequate Intakes for chromium through age 50 are 35 µg/day for adult men and 25 µg/day for adult women 2. After age 50, values drop to 30 µg/day and 20 µg/day for men and women, respectively; pregnancy AI is 30 µg/day and lactation AI is 45 µg/day F. Deficiency 1. Chromium deficiency symptoms include weight loss, peripheral neuropathy, elevated plasma glucose concentrations or impaired glucose use, and high plasma free fatty acid concentrations G. Toxicity 1. The use of chromium picolinate has been associated with chromosomal and organ damage 2. Oral supplementation of 1,000 µg/day of chromium appears to be safe H. Assessment of Nutriture 1. No specific tests are available to determine chromium status VII. Iodine A. Sources 1. Good sources for iodine include seafood, meats, eggs, and dairy 2. Figures and Tables a. Table 13.10—iodine content of select foods B. Digestion, Absorption, Transport, and Storage 1. Dietary iodine is either bound to amino acids or found free 2. Organic bound iodine is released during digestion and converted to iodide 3. Iodide is absorbed rapidly, mostly from the stomach and some in the duodenum; following absorption, free iodide appears in the blood 4. The thyroid gland traps iodide most aggressively through active transport 5. Iodide uptake also occurs in salivary glands C. Functions and Mechanisms of Action 1. The main function of iodide is in the synthesis of the thyroid hormones, thyroxine and triiodothyronine 2. Figures and Tables a. Figure 13.23—overview of iodine intrathyroidal metabolism and hormonogenesis b. Table 13.11—selected physiological effects of thyroid hormones D. Interactions with Other Nutrients 1. Iodine interacts with selenium, iron, vitamin A, and goitrogens 2. Figures and Tables a. Figure 13.24—goitrin E. Excretion

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

1. The kidneys have no mechanism to conserve iodide and therefore provide the major route for iodide excretion F. Recommended Dietary Allowance 1. The RDA for iodine for adults is 150 µg/day, 220 µg/day during pregnancy, and 290 µg/day during lactation G. Deficiency 1. Iodide uptake affects the thyroid-stimulating hormone; iodine deficiency symptoms include goiter, thyroid dysfunction, impaired growth, and neurological cretinism 2. Figures and Tables a. Figure 13.25—large nodular goiter due to iodine deficiency H. Toxicity 1. The Tolerable Upper Intake Level for iodine has been set at 1,100 µg/day. Signs of acute iodide toxicity include burning of the mouth, throat, and stomach; nausea; vomiting; diarrhea; and fever I. Assessment of Nutriture 1. Iodine may be measured via urinary excretion VIII. Manganese A. Sources 1. Whole-grain cereals, nuts, and leafy vegetables are considered manganese-rich foods B. Digestion, Absorption, Transport, and Storage 1. It is unclear if manganese bound to food needs to undergo digestion prior to absorption; manganese is absorbed via an active carrier protein such as divalent mineral transport 1 (DMT1) and/or Zrt- and Irt-like protein 14 (ZIP14). Diffusion may contribute to absorption at higher manganese intakes. 2. Manganese entering into portal circulation from the gastrointestinal tract may either remain free or become bound to α-2-macroglobulin before traversing the liver 3. Upon release from the liver, some manganese may remain free in the blood, and some may be bound to albumin, α-2-macroglobulin, β-globulin, or γglobulin or be oxidized and complexed with transferrin 4. Manganese is cleared quickly from the blood; manganese is found in most tissues, the highest being in the bones, liver, pancreas, and kidneys C. Functions and Mechanisms of Action 1. Manganese functions both as an enzyme activator and as a constituent of metalloenzymes D. Interactions with Other Nutrients

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

1. Manganese interacts with iron, calcium, zinc, and possibly some trace elements E. Excretion 1. Manganese is excreted primarily via the bile in the feces F. Adequate Intake 1. RDA for manganese is 2.3 mg/day for adult men and 1.8 mg/day for adult female, 2.0 mg/day during pregnancy, and 2.6 mg/day during lactation G. Deficiency 1. Manganese deficiency is rare, and symptoms include nausea; vomiting; dermatitis; decreased serum manganese; decreased fecal manganese excretion; increased serum calcium, phosphorus, and alkaline phosphatase; decreased growth of hair and nails, changes in hair and beard color; poor bone formation and skeletal defects; decreased clotting proteins; and altered carbohydrate and lipid metabolism H. Toxicity 1. The Tolerable Upper Intake Level for manganese is 11 mg/day. Toxicity symptoms include cough, bronchitis, pneumonitis, reduced lung function, tremors, diminished memory capacity, loss of coordination, insomnia, headache, forgetfulness, anxiety, mood changes, compulsive behaviors, reduced reaction time, rapid hand movements, and gait disturbance I. Assessment of Nutriture 1. Manganese concentrations may be measured in the plasma/serum and whole blood IX. Molybdenum A. Sources 1. Widespread among foods with better dietary sources being legumes, meat, fish, and poultry B. Digestion, Absorption, Transport, and Storage 1. Molybdenum doesn’t appear to require digestion prior to absorption from the small intestine, especially the proximal region; absorption is thought to be passive 2. Molybdenum is found in the liver, kidneys, and bone in highest concentrations C. Functions and Mechanisms of Action 1. The biochemical role of molybdenum centers around the redox function of the element and its necessity as a cofactor in the form of molybdopterin for four metalloenzymes, all of which catalyze oxidation-reduction reactions 2. Figures and Tables a. Figure 13.26—molybdopterin structures b. Figure 13.27—molybdenum’s role in hypoxanthine and xanthine degradation

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

c. Figure 13.28—reduction of N-hydroxylated compounds such as benzamidoxine by the molybdenum-dependent enzyme amidoxime reductase D. Interactions with Other Nutrients 1. The most notable interaction is molybdenum with copper E. Excretion 1. Most molybdenum is excreted as molybdate in the urine F. Recommended Dietary Allowance 1. RDA for molybdenum for adults is 45 µg/day, and 50 µg/day during pregnancy and lactation G. Deficiency 1. Molybdenum deficiency is rare and associated with high blood concentrations of methionine, hypoxanthine, and xanthine, as well as low blood concentrations of uric acid 2. Genetic defects in enzymes involved in molybdopterin synthesis disrupt both cofactor production and molybdenum use in molybdenum-dependent enzymes 3. Deficiency is characterized by poor feeding, attenuated brain growth, seizures, severe neurological damage, and death in childhood H. Toxicity 1. Molybdenum appears to be relatively nontoxic, with symptoms such as gout. The Tolerable Upper Intake Level for molybdenum has been set at 2 mg/day. I. Assessment of Nutriture 1. Molybdenum appears to distribute itself equally between the plasma and red blood cells, but no indicator has been established [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Body Stores of Trace and Ultratrace Minerals a. What is the approximate body content for each of the minerals covered in this chapter? i. Answer: 1. Chromium—4–6 mg 2. Copper—50–150 mg 3. Iodine—15–20 mg 4. Iron—2–4 g © 2022 Cengage. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

5. Manganese—10–20 mg 6. Molybdenum—2 mg 7. Selenium—20 mg 8. Zinc—1.5–3.0 g 2. Discussion: Inhibition or Enhancement of Absorption a. A classic example of the problems that can occur when absorption of a mineral is inhibited is the zinc deficiency identified in the Middle East when a vegetarian diet has little zinc, and absorption of that zinc is inhibited by the phytate present in the whole-grain bread, a staple of the diet. b. List three other examples of inhibition or enhancement of absorption of a trace mineral, and then give a specific example of a combination of foods/diet that illustrates the potential decreased absorption. i. Answer: 1. Iron absorption can be enhanced by the presence of vitamin C, so absorption of the iron in a vegetarian chili that includes dried beans can be enhanced by the presence of tomatoes that provide vitamin C 2. Absorption of nonheme iron can be decreased by tannins present in coffee and tea, so if a premenopausal woman with higher iron needs drinks coffee regularly with her vegetarian meals, her iron absorption could be lessened 3. Copper absorption can be reduced by the presence of high amounts of zinc, so an individual who is using zinc lozenges for a cold could reduce his overall copper absorption 4. Other relationships could include phytates inhibiting iron, zinc, or copper; oxalates inhibiting iron or zinc absorption. Others include how high amounts of one mineral reduces absorption of another, such as zinc, calcium or iron reducing copper absorption and how medications like H-2 blockers and proton pump inhibitors can reduce copper or iron reducing copper absorption and how medications like H-2 blockers and proton pump inhibitors can reduce copper or iron absorption. Check the textbook for further enhancers and inhibitors 3. Discussion: Function of Trace and Ultratrace Minerals a. What are the selected physiological roles of each of the essential trace and ultratrace minerals? i. Answer: 1. Chromium—possibly potentiates insulin signaling 2. Copper—iron use; synthesis of collagen, pigment, neurotransmitters 3. Iodine—thyroid hormone synthesis

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

4. Iron—oxygen transport and use; amino acid metabolism; antioxidant;, carnitine, collagen, and thyroid hormone synthesis 5. Manganese—brain and CNS function; collagen, bone, growth, urea synthesis, glucose, and lipid metabolism 6. Molybdenum—metabolism of purines, pyrimidines, pteridines, aldehydes, oxidation 7. Selenium—protection against hydrogen peroxide and free radicals, thyroid hormone production 8. Zinc—nutrient metabolism, collagen formation, alcohol detoxification, carbon dioxide elimination, sexual maturation, cell replication and growth 4. Discussion: Goiter a. Explain what goiter is and how it develops i. Answer: It is an enlargement of the thyroid gland that occurs with iodine deficiency. With inadequate iodine to participate in making thyroid hormone, the thyroid gland grows in an effort to make more hormone. [return to top]

Activities and Assignments 1. Concept Map: Anemia may occur due to an iron deficiency, but two other nutritional deficiencies that result in anemia are from inadequate folate or vitamin B12 that were described in Chapter 9. a. Develop a concept map that shows the similarities and differences in these three nutritional anemias. b. Include concepts related to what might cause the nutritional deficiency and the results with specific laboratories measures that can indicate each anemia. i. Answer: The diagram should include the contrast of microcytic anemia for iron deficiency (identified by the low mean cell volume, MCV) with the large misshapen megaloblasts present in folate and B12 deficiency. Folate and B12 deficiency can be distinguished by use of serum levels of the vitamins. An overarching concept would be that all three have low hemoglobin/hematocrit values and clinical signs such as paleness and fatigue. 2. Comparison of Iron and Zinc: As trace minerals, iron and zinc have a number of similarities but some differences.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

a. What are some similarities and differences between these two minerals? Consider food sources, absorption and deficiency. i. Answer: Both have some of the same excellent food sources, such as shellfish and liver. Both have transporters into and out of the enterocyte for absorption, although to a minor role in each case, DMT1 can transport zinc and copper into the enterocyte. But each has a unique transporter: Into the enterocyte for zinc, ZIP4, for copper Ctr1 Out of the enterocyte for zinc ZnT1, for copper ATP7A Too much of one of the minerals can reduce absorption of the other. Both have genetic diseases that affect absorption and result in serious deficiency (acrodermatitis enteropathica and Menke’s disease) Deficiency of zinc is more likely than deficiency of copper. They both function in metalloenzymes, but often in different enzymes. 3. Regulation of Iron Availability: Excessive iron could contribute to oxidative damage in the body, but to reduce this chance, the body has elaborate mechanisms in place to regulate the absorption of iron. a. Describe two mechanisms that regulate the availability of iron to cells, including at least one that regulates iron absorption. i. Answer: 1. Hepcidin—When body stores of iron are high, hepcidin is released from the liver and binds to ferroportin, preventing the ferroportin from transporting iron out of the enterocyte across the basolateral membrane, reducing iron absorption. 2. Transferrin receptors and cellular iron uptake—See Figure 13.5 for details about how low amounts of iron within the cell produce iron regulatory proteins that bind to iron response elements on the messenger RNA to decrease ferritin production (reducing storage capacity) or to increase transferrin receptor to increase the cell’s ability to take in iron. 4. Comparison of Recommended and Actual Intake: a. The RDAs and AIs provide a quantitative recommendation for how much of a nutrient Americans should consume in order for almost no Americans to experience harm from deficiency of the nutrient. The results of NHANES provides an estimate of the nutritional intake of Americans. b. Create a table comparing the recommended intake for adult males and females aged 30-50 for the following nutrients and for the average American intake. For NHANES Data, you can find data tables at

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

https://www.ars.usda.gov/northeast-area/beltsville-mdbhnrc/beltsville-human-nutrition-research-center/food-surveysresearch-group/docs/wweianhanes-overview/. The Office of Dietary Supplement Fact Sheets also summarize recommendations and intake. c. Include the following nutrients in your table: i. Iron ii. Zinc iii. Copper iv. Selenium d. Write a brief statement regarding the likelihood of deficiency of these four minerals. i. Answer: Mineral RDA Intake for RDA for Intake for For Females* Males* Males* Females* Iron 18 mg 12.4 mg 8 mg 16.6 mg Zinc 8 mg 9.3 mg 11 mg 13.7 mg Copper 900 µg 1,100 µg 900 µg 1,400 µg Selenium 55 µg 94 µg 55 µg 146 µg * Based on adults aged 30–39 years Note that the only area in which Americans are lacking in these four minerals is that young adult women are lacking in iron intake. 5. Clinical Case Report: Several genetic differences result in serious diseases related to trace minerals. a. For one of the following disorders, do an online search, such as at www.pubmed.gov, to find an article that describes a case report of a patient. Then write a brief one-page summary of this case related to a trace mineral abnormality. i. Possible Case Diagnoses 1. Hemochromatosis 2. Acrodermatitis enteropathica 3. Wilson’s disease 4. Menke’s disease 6. Worksheet 13-1: ATP7B in Copper Use (see later page) Worksheet Answers: 1. Ctr1 transports copper into the hepatocytes from the blood. 2. Atox1 functions as a chaperone to take Cu1+ to the trans-Golgi network (TGN). 3. Within the trans-Golgi network, copper is incorporated into ceruloplasmin (Cp) and other cuproenzymes. ATP7B transports the proteins into the secretory pathway.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

4. In the presence of excess copper, ATP7B moves from the TGN to coppercontaining cytosolic vesicles (and lysosomes—not shown) to direct the secretion of the copper from these sites into the bile duct. 7. Worksheet 13-2: Choosing a Dietary Supplement (see later page) Worksheet Answer: Although students may have a rationale for either supplement, Supplement #2 appears to be the best option. As an older Asian woman, Molly would be at risk for osteoporosis and hypertension. As is true for many older adults, her intake of meat may be lower than when younger, which could keep her zinc intake low. Option #2 would give her more calcium and vitamin D, which is important for her bones and would give her more zinc. It also gives her more iron, which she probably does not need as a postmenopausal woman.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

Worksheet 13-1: ATP7B in Copper Use Using Figure 13.17, describe steps 1 through 4.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

Worksheet 13-2: Choosing a Multivitamin Supplement Having now covered most of the micronutrients, let’s use that knowledge in selecting a vitamin-mineral supplement. Molly is a 64-year-old female who wants your advice on which of these two supplements she should take. Her nutrient intake from foods is typical of an average American woman her age. Between her dietary intake and her supplement intake, she hopes to get 100% of the RDA for the nutrients listed here. Remember that the Daily Value is a generic number, so to consider her individual RDA for the specific nutrients, check the RDA table inside the cover of your textbook, and consider what nutrients would be important for the health of an older woman.

Supplement #1 (note 2 tablets/day)

Supplement #2

Supplement Facts

Serving Size 1 Tablet (2 Tablets Daily)

Amount Per Tablet Vitamin A (29% as beta-carotene) Vitamin C Vitamin D Vitamin E Vitamin K

Serving Size 1 Tablet

% DV 350 mcg

39%

30 mg 10 mcg 8 mg 25 mcg

50% 50% 50% 21%

Each Tablet Contains Vitamin A 720 ug RAE (43% as beta-carotene) Vitamin C 100 mg Vitamin D 40 mcg Vitamin E 15 mg Vitamin K 50 mcg

%DV 80% 167% 200% 100% 42%

* * * (some nutrients deleted from this example) * * * Calcium

54 mg

Calcium 500 mg

50%

Iron

3 mg

17%

Iron 8 mg

44%

Phosphorus

40 mg

Phosphorus 20 mg

Magnesium

20 mg

Magnesium 50 mg

13%

Zinc

3.75 mg

25%

Zinc 15 mg

100%

Copper

0.35 mg

18%

Copper 0.5 mg

25%

Which supplement would you recommend? Why? (Give specific reasons based on some quantitative data.)

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

Additional Resources Internet Resources • • • • • • • • • • •

Acrodermatitis Enteropathica: Acrodermatitis Enteropathica: A Case Report (nih.gov) Hemochromatosis: Hemochromatosis | NIDDK (nih.gov) Wilson Disease: Wilson Disease | NIDDK (nih.gov) Office of Dietary Supplements Iron: Iron—Health Professional Fact Sheet (nih.gov) Zinc: Zinc—Health Professional Fact Sheet (nih.gov) Copper: Copper—Health Professional Fact Sheet (nih.gov) Selenium: Selenium—Health Professional Fact Sheet (nih.gov) Chromium: Chromium—Health Professional Fact Sheet (nih.gov) Iodine: Iodine—Health Professional Fact Sheet (nih.gov) Manganese: Manganese—Health Professional Fact Sheet (nih.gov) Molybdenum: Molybdenum—Health Professional Fact Sheet (nih.gov)

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 13: Essential Trace and Ultratrace Minerals

[return to top]

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

Instructor Manual Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

Worksheet 14-1: Nonessential Minerals ................................................................................. 7

Additional Resources..................................................................................................................... 7 Internet Resources .................................................................................................................................... 7 Appendix ........................................................................................................................................ 8 Generic Rubrics ......................................................................................................................................... 8 Standard Writing Rubric ............................................................................................................................ 8 Standard Discussion Rubric ....................................................................................................................... 9

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

Purpose and Perspective of the Chapter The elements addressed in this chapter—fluoride, boron, silicon, and vanadium—are not, at present, considered essential, although for each, some evidence suggests a possible need for humans. The chapter includes an overview of selected functions, food sources, and deficiency symptoms for these nutrients. A brief discussion is also provided for the element cobalt, which is needed but only as part of vitamin B12 (cobalamin).

Chapter Objectives The following objectives are addressed in this chapter: 14.1

Identify particularly good food and beverage sources of fluoride, boron, silicon, and vanadium.

14.2

Describe known roles of fluoride, boron, silicon, and vanadium in humans.

14.3

Describe toxicities associated with fluoride, boron, silicon, and vanadium

[return to top]

Chapter Outline I.

Introduction 1. Trace elements are minerals that are needed in amounts less than 100 mg/day, while ultratrace elements are those with a required amount less than 1 mg/day 2. Figures and Tables a. Figure 14.1—periodic table highlighting important nonessential trace and ultratrace elements b. Table 14.1—nonessential trace and ultratrace elements: select functions, deficiency symptoms, and food sources II. Fluoride 1. Typically bound to metal, nonmetal, or organic compound in soil. Not considered an essential nutrient A. Sources 1. Community drinking water has been fluoridated since about 1945 in the United States; also found in some grains and cereal products, fish, and tea 2. Figures and Tables a. Table 14.2—fluoride content of select food groups B. Absorption, Transport, Tissue Uptake, Storage, and Excretion 1. In foods, fluoride may be bound to proteins and must be hydrolyzed 2. Fluoride is transported in the blood free as ionic fluoride 3. Ionic fluoride is rapidly excreted in the urine

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

C. Functions and Deficiency 1. Fluoride replaces some of the hydroxide ions in hydroxyapatite to form fluorohydroxyapatite, which increases the mineralization of the crystalline structure and is less acid-soluble than hydroxyapatite; this increases the resistance of tooth enamel to acid demineralization 2. The only evidence of fluoride deficiency in humans is increased prevalence of dental caries D. Recommended Intake, Toxicity, and Assessment of Nutriture 1. Adequate Intake for adult males is 4 mg/day and for adult females is 3 mg/day 2. Acute toxicity manifests as nausea, vomiting, diarrhea, acidosis, and cardiac arrhythmias; Tolerable Upper Intake Level is 10 mg/day in adults 3. Doses of 15 mg/kg body weight can be fatal 4. Chronic fluoride toxicity, termed fluorosis, is characterized by changes in the teeth, skeleton, and nonskeletal tissues III. Boron 1. Boron is a beneficial bioactive element for humans, but is not considered essential A. Sources 1. Boron food sources are fruits, vegetables, nuts, and legumes 2. Figures and Tables a. Table 14.3—boron content of select food groups B. Absorption, Transport, Tissue Uptake, Storage, and Excretion 1. Greater than 85% of ingested boron is absorbed as boric acid by passive diffusion in the gastrointestinal tract; also found in the blood, with uptake occurring in bones, nails, and hair C. Functions and Deficiency 1. Boron has beneficial effects on bone, immune, and brain function D. Recommended Intake, Toxicity, and Assessment of Nutriture 1. Recommended intakes have not been established for boron. Intakes of 0.4 mg/kg body weight are suggested based on improved bone and brain function and response to oxidative stress. 2. Acute boron toxicity results in nausea, vomiting, diarrhea, dermatitis, and lethargy 3. Chronic boron toxicity is associated with nausea, vomiting, diarrhea, dermatitis, poor appetite, and restlessness; also anemia and seizures in infants VI. Silicon A. Silicon has not been found to be essential, but it does appear beneficial for bone formation.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

1. Sources: Plant foods contain silicon B. Absorption, Transport, Storage, and Excretion 1. Silicon is found in water as monosilicic acid, which is readily absorbed from the proximal small intestine 2. Silicon as phytolithic acid in plant foods requires digestion and is less well absorbed 3. Once absorbed into the blood, it is taken up by the red blood cells, liver, lungs, skin, bones, heart, muscles, spleen, and testes 4. Silicon is excreted via the urine C. Functions and Deficiency 1. Silicon is thought to play both metabolic and structural/binding roles in bone and connective tissues D. Recommended Intake, Toxicity, and Assessment of Nutriture 1. No Tolerable Upper Intake Level for silicon; a safe upper level of 700 mg/day has been suggested VII. Vanadium 1. Occurs in several oxidation states A. Sources 1. The richest sources of vanadium are fish and shellfish B. Absorption, Transport, Storage, and Excretion 1. Metabolism and absorption of vanadium vary with its oxidation states 2. Vanadate may be absorbed directly via the same transport carrier system as used by phosphate and then reduced intracellularly by glutathione 3. The total body pool of vanadium is about 100–200 µg 4. Renal excretion is the major route for elimination of absorbed vanadium C. Functions and Deficiency 1. No specific biochemical function has been identified for vanadium, but it may have roles with enzymes, phosphates, insulin, and carcinogenic properties D. Recommended Intake, Toxicity, and Assessment of Nutriture 1. Human requirement for vanadium is not established 2. A Tolerable Upper Intake Level is set at 1.8 mg/day, and daily intakes of up to 100 µg are considered safe 3. Mild toxic manifestations include green tongue syndrome, nausea, vomiting, diarrhea, and abdominal cramps 4. VIII. Cobalt 1. Little evidence exists that cobalt plays a role in human nutrition other than being part of vitamin B12

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

IX. Summary 1. Fluoride, boron, silicon, and vanadium are not yet considered essential for humans 2. Fluoride and boron are well absorbed, silicon is moderately well absorbed, and vanadium absorption is low. 3. These elements are in multiple body tissues, especially teeth, bones, and connective tissue. 4. Bones and teeth have possible roles for boron, silicon, and fluoride. 5. The primary possible benefit for vanadium is in pharmacological doses in management of diabetes. [return to top]

Discussion Questions You can assign these questions several ways: in a discussion forum in your LMS, as wholeclass discussions in person, or as a partner or group activity in class. 1. Discussion: Functions of These Nonessential Minerals: a. Although the minerals discussed in this chapter have not been defined as essential for human health, they do have bioactivity that may be beneficial. b. What are the possible physiological roles for fluoride, boron, silicon, and vanadium? i. Answer: 1. Fluoride—reduction in dental caries 2. Boron—bone development, immune system function, and brain function 3. Silicon—connective tissue and bone formation 4. Vanadium—pharmacologically mimics insulin action B. Discussion: Sources of Fluoride a. Although the most common source of fluoride is water, what are some other ways that Americans obtain fluoride? i. Answer: Foods and beverages that contribute fluoride include seafood and tea. Fluoridated toothpaste and other dental products, such as mouthwash. Fluoride supplements are available for use by those who do not have access to fluoridated water. [return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

Activities and Assignments 1. Pros and Cons of Water Fluoridation: In the late 1940s, some cities in the United States began fluoridating water. You can watch a 1952 film that reports on the significant reduction in dental caries in children living in areas where the water was fluoridated (https://www.youtube.com/watch?v=axJPF5HPHkg&t=18s). In spite of strong evidence of the benefit of fluoridation, some individuals have fought fluoridation recently. a. Use the Internet to investigate views about fluoridation, and create a list of the pros and cons derived from the variety of views you are likely to find online. 2. Investigate Water Fluoridation in Your Home: Current recommendations for fluoridation are 0.7 parts fluoride per million parts water (ppm), or mg/L a. Investigate online what your own exposure to fluoridated water has been. If you grew up in a large city, it is likely you can find out the extent to which the public water supply is fluoridated by simply searching online for “fluoride content of water in X City, X state.” If you cannot find information on your specific locale, try a larger city in your vicinity to see what you find (although these values would not necessarily represent what your own exposure was). b. Submit a brief paragraph reporting your findings regarding whether the water is fluoridated, the amount of fluoride in the water, and the date of the information you obtained. [This activity is described in a way it will work online, possibly in a discussion board. For a classroom session, students could verbally share their findings, or the information could be compiled in advance and shared in a PowerPoint with the class.] 3. Worksheet 14-1: Nonessential Minerals (see later page) Worksheet Answers: 1. It is vital to learn about the nonessential trace and ultratrace minerals so you are aware of their bioactivity, recommended daily intakes, and toxicities. 2. Fluoride—fish, legumes, grains, tea, drinking water Boron—fruits, vegetables, legumes, nuts Silicon—beer, whole grains, lentils, root vegetables Vanadium—fish, shellfish, grains, black pepper, parsley, mushroom, dill seed 3. Acute toxicity for fluoride manifests as nausea, vomiting, diarrhea, acidosis, and cardiac arrhythmias. Death has been reported at an ingestion of 5–10 g of sodium fluoride. Chronic fluoride toxicity is characterized by changes in the teeth, skeleton, and nonskeletal tissues. 4. No, nonessential minerals should not be completely avoided because although they are nonessential, they do have bioactivity.

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

4. Worksheet 14-1: Nonessential Minerals 1. Why is it important to learn about the nonessential trace and ultratrace minerals? 2. What are the food sources for each of the six nonessential minerals discussed in this chapter? 3. What are the toxicities for fluoride? 4. Should nonessential minerals be completely avoided? Why or why not? [return to top]

Additional Resources Internet Resources •

• •

A Local Report on Fluoridation, Dallas, TX: https://dallascityhall.com/government/Council%20Meeting%20Documents/20 14/QOL_Water-Fluoridation_052714.pdf Fluoridation (A USPHS 1952 film): https://www.youtube.com/watch?v=axJPF5HPHkg Why Fluoride in Your Tap Water Is a Good Thing: https://www.youtube.com/watch?v=wK4Fb1CGEKE Office of Dietary Supplements Fluoride: https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional/ Boron: https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/

[return to top]

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

Standard Writing Rubric Criteria Content

Research

The assignment is based upon appropriate and adequate academic literature, including peerreviewed journals and other scholarly work. 5 points

Citation

The assignment follows the required citation guidelines. 5 points The assignment has two or fewer grammatical and spelling errors. 5 points

The assignment follows some of the required citation guidelines. 3 points The assignment has three to five grammatical and spelling errors. 3 points

Organization and Clarity

Grammar and Spelling

Instructor Manual: Gropper/Smith/Carr, Advanced Nutrition and Human Metabolism, c2022, 9780357449813; Chapter 14: Nonessential Trace and Ultratrace Minerals

[return to top]

Standard Discussion Rubric Criteria Participation

Contribution Quality

Etiquette

Incomplete The student does not participate in discussion. 0 points

The student does not participate in discussion. 0 points

[return to top]

Part 2 BWP Reports

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Omnivore

Three Day Average

 Report Parameters Day 1 :

06/22/2019

X Day 3:

Day 2:



06/24/2019

06/23/2019



 3-Day Average

Intake vs. Goals 6/22/2019, 6/23/2019, 6/24/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2667.0 kcal

2,611.951 kcal

97.936%

2667.0 kcal

Protein

100.83 g

104.075 g

103.218%

100.83 g

Carbohydrate

300.04 - 433.39 g

285.613 g

95.192%

Nutrient

at DRI (if range) Reported Intake

Energy

300.04 g

433.39 g

Fat, Total

59.27 - 103.72 g

120.936 g

116.599%

59.27 g

103.72 g

Fat (Speciﬁc) Saturated Fat

< 29.6 g

39.744 g

134.272%

29.6 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.489 g

114.502%

1.30 g

Dietary Fiber, Total

29.0 g

22.245 g

76.707%

29.0 g

Sugar, Total

No suggestion

113.953 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3800.00 g

2,875.678 g

75.676%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.60 mg

2.263 mg

141.443%

1.60 mg

Niacin

17.00 mg

28.171 mg

165.711%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.956 mg

97.787%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

3.532 µg

126.14%

2.80 µg

Folate (DFE)

500.00 µg

575.847 µg

115.169%

500.00 µg

Vitamin C

120.00 mg

169.647 mg

141.372%

120.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

664.526 µg

51.117%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

3,211.18 IU

74.679%

4300.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

19.00 mg

12.673 mg

66.698%

19.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

9.00 mg

15.875 mg

176.389%

9.00 mg

Magnesium

320.00 mg

351.565 mg

109.864%

320.00 mg

Potassium

5100.00 mg

3,222.297 mg

63.182%

5100.00 mg

Zinc

12.00 mg

10.433 mg

86.942%

12.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

171 lbs.

Age:

28 years

BMI:

27.597

Gender:

Female

Pregnancy:

Breastfeeding 0 - 6 Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2667.0 kcal

Protein

100.83 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.04 - 433.39 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.27 - 103.72 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

9.00 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/22/2019, 6/23/2019, 6/24/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2667 kcal

2,611.951 kcal

Carbs

1,200.15-1,733.55 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

266.7-933.45 kcal

10%-35%

416.299 kcal

15.938%

Fats

533.4-933.45 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

Fat Breakdown 6/22/2019, 6/23/2019, 6/24/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

15.338%

Polyunsaturated Fat

7.63%

Saturated Fat

13.726%

Trans Fatty Acid

0.336%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 4.736%

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

MyPlate Analysis 6/22/2019, 6/23/2019, 6/24/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

7.035 oz. eq.

78.17 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.5 oz. eq.

tips

9.818 oz. eq.

151.049 %

Empty Calories

362.0 kcal

808.833 kcal

223.435 %

Your results are based on a 2667 calorie pattern. Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2.5 cups weekly Orange Vegetables = 7 cups weekly Dry Beans & Peas = 2.5 cups weekly Starchy Vegetables = 7 cups weekly Other Vegetables = 5.5 cups weekly Oils: Aim for 8 teaspoons of oil a day. Go Lean with Protein! Aim for this much every week: Seafood = 10 oz weekly Meat, Poultry & Eggs = 31 oz weekly Nuts, Seeds & Soy Products = 5 oz weekly * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet 6/22/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.00

546.12

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,606.959

2,829.002

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049

243.24

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,606.959

2,829.002

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

40.369

40.098

24.01

5.552

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

Meatballs, Frozen, Italian Style

12.247

6.855

18.889

6.487

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

103.822

321.571

129.884

40.654

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

7.599

8.475

0.00

95.94

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Total

49.861

24.857

0.716

245.267

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Meatballs, Frozen, Italian Style

7.814

2.846

0.491

56.132

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

49.861

24.857

0.716

245.267

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

6.694

0.836

2.706

5.289

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

Meatballs, Frozen, Italian Style

2.522

0.143

1.956

2.951

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

22.035

1.521

27.573

138.238

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

137.834

0.00

0.568

0.349

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

Meatballs, Frozen, Italian Style

45.646

0.00

0.116

0.196

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

2,921.417

0.00

1.834

2.051

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,921.417

0.00

1.834

2.051

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

17.365

0.743

0.566

147.60

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

Meatballs, Frozen, Italian Style

2.643

0.172

0.85

30.618

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

33.145

1.818

2.096

681.109

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.674

0.246

36.90

0.00

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

Meatballs, Frozen, Italian Style

0.00

0.085

18.711

62.086

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

200.528

0.575

432.831

3,395.456

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

14.268

1.353

221.40

4.084

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

Meatballs, Frozen, Italian Style

6.974

0.357

68.039

1.505

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

144.861

19.416

956.065

15.607

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

54.12

511.68

2.239

949.56

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

Meatballs, Frozen, Italian Style

26.365

251.745

1.412

566.426

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

411.841

3,719.502

9.621

3,508.507

6/23/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.00

86.56

3,397.113

2,525.124

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.00

275.40

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.399

223.395

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895

127.371

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.00

590.64

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481

84.862

Salsa

Dinner

2.00 tablespoon(s)

32.00

9.28

Sour Cream

Dinner

2.00 tablespoon(s)

24.00

47.52

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35

133.812

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,397.113

2,525.124

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

Bacon, Pork or Pork Side, Cooked

5.926

0.229

6.685

2.198

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Salad, Caesar, with Dressing

8.148

10.433

22.923

4.309

Chicken, Breast, Meat and Skin, Boneless, Roasted

33.793

0.00

8.822

2.483

Smoothie, Banana Strawberry

11.201

16.463

2.298

0.036

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Beef and Cheese

31.611

37.058

34.518

16.18

Dip, Avocado (Guacamole)

1.482

4.146

7.664

1.283

Salsa

0.486

2.125

0.054

0.007

Sour Cream

0.586

1.111

4.644

2.434

Chips, Tortilla, Plain

2.013

19.216

5.863

0.797

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

127.72

213.721

129.689

41.972

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

Bacon, Pork or Pork Side, Cooked

2.963

0.728

0.00

17.60

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Total

52.604

20.591

1.441

688.502

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Salad, Caesar, with Dressing

14.831

2.826

0.00

58.32

Chicken, Breast, Meat and Skin, Boneless, Roasted

3.436

1.882

0.00

95.255

Smoothie, Banana Strawberry

0.392

1.175

0.00

19.397

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

12.435

3.689

0.00

97.52

Dip, Avocado (Guacamole)

4.84

0.887

0.00

1.144

Salsa

0.006

0.025

0.00

Sour Cream

1.103

0.192

0.191

14.16

Chips, Tortilla, Plain

1.606

3.053

0.23

0.00

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

52.604

20.591

1.441

688.502

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

Bacon, Pork or Pork Side, Cooked

0.00

0.032

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Salad, Caesar, with Dressing

2.351

0.299

2.43

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

1.599

0.068

0.00

Smoothie, Banana Strawberry

0.03

0.02

1.502

10.036

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Beef and Cheese

3.097

0.527

1.84

3.606

Dip, Avocado (Guacamole)

0.831

0.053

2.221

1.18

Salsa

0.024

0.001

0.608

1.283

Sour Cream

0.156

0.018

0.00

0.818

Chips, Tortilla, Plain

2.983

0.065

1.531

0.221

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

16.404

1.556

16.702

77.269

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

Bacon, Pork or Pork Side, Cooked

1.971

0.00

0.065

0.042

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Salad, Caesar, with Dressing

118.325

0.00

0.134

0.219

Chicken, Breast, Meat and Skin, Boneless, Roasted

70.806

0.00

0.075

0.135

Smoothie, Banana Strawberry

38.858

0.00

0.014

0.345

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

Total

2,723.333

0.00

1.262

2.272

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

75.348

0.00

0.291

0.38

Dip, Avocado (Guacamole)

50.214

0.00

0.057

0.079

Salsa

28.57

0.00

0.011

0.01

Sour Cream

17.537

0.00

0.005

0.04

Chips, Tortilla, Plain

0.748

0.00

0.04

0.02

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,723.333

0.00

1.262

2.272

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

Bacon, Pork or Pork Side, Cooked

1.776

0.056

0.197

0.32

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Salad, Caesar, with Dressing

2.013

0.122

0.324

162.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

14.413

0.635

0.363

4.536

Smoothie, Banana Strawberry

0.266

0.117

0.00

10.22

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

5.091

0.248

1.398

104.88

Dip, Avocado (Guacamole)

0.863

0.143

0.056

0.00

Salsa

0.349

0.055

0.00

1.28

Sour Cream

0.022

0.01

0.05

1.44

Chips, Tortilla, Plain

0.238

0.051

0.102

3.402

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

30.123

1.929

3.773

485.449

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

Bacon, Pork or Pork Side, Cooked

0.00

0.16

1.76

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Salad, Caesar, with Dressing

6.966

0.324

466.56

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

0.113

31.752

105.461

Smoothie, Banana Strawberry

13.151

1.875

0.00

396.04

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

6.256

0.368

152.72

0.00

Dip, Avocado (Guacamole)

4.933

0.153

0.00

296.574

Salsa

0.608

0.00

7.36

147.52

Total

134.799

5.358

1,024.267

2,535.094

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Sour Cream

0.216

0.00

29.76

107.28

Chips, Tortilla, Plain

0.00

1.134

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

134.799

5.358

1,024.267

2,535.094

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

Bacon, Pork or Pork Side, Cooked

0.016

0.05

1.76

0.23

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Salad, Caesar, with Dressing

113.562

3.176

139.32

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.34

0.306

15.876

1.213

Smoothie, Banana Strawberry

0.544

0.082

281.09

1.231

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Beef and Cheese

10.12

1.086

493.12

4.011

Dip, Avocado (Guacamole)

17.035

0.569

24.319

0.536

Salsa

1.376

0.41

9.60

0.134

Sour Cream

0.36

0.091

24.24

0.017

Chips, Tortilla, Plain

5.925

1.001

30.051

0.431

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

160.789

9.262

1,451.954

16.864

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

Bacon, Pork or Pork Side, Cooked

5.28

90.40

0.56

369.60

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Salad, Caesar, with Dressing

25.92

327.24

0.875

419.58

Chicken, Breast, Meat and Skin, Boneless, Roasted

30.618

277.827

1.157

80.513

Smoothie, Banana Strawberry

41.288

309.292

0.199

76.132

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Beef and Cheese

42.32

388.24

4.986

1,260.40

Dip, Avocado (Guacamole)

20.362

304.103

0.251

158.18

Salsa

4.80

88.00

0.058

227.52

Sour Cream

2.40

30.00

0.079

7.44

Chips, Tortilla, Plain

23.814

51.597

0.391

92.988

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

318.998

2,898.943

11.871

4,144.243

Diet & Wellness Plus

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

2,047.697

781.305

6/23/2019

2,525.124

2,047.697

477.426

6/24/2019

2,481.727

2,047.697

434.03

Total:

7,835.853

6,143.092

1,692.76

Average:

2,611.951

2,047.697

564.253

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Omnivore

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

171 lbs.

Age:

28 years

BMI:

27.597

Gender:

Female

Pregnancy:

Breastfeeding 0 - 6 Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2667.0 kcal

Protein

100.83 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.04 - 433.39 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.27 - 103.72 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

9.00 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Omnivore

Energy Balance

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Energy Balance This report shows, for each day in the selected range and on average, how many calories you consumed (kcal Consumed), how many calories you burned through tracked activity (kcal Burned Through Tracked Activity). The report accounts for 24 hours each day, so any hours not accounted for in track activity will be counted at the BMR rate (kcal Burned). The report also shows net calories as kcal consumed - total kcal burned. Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

2,047.697

781.305

6/23/2019

2,525.124

2,047.697

477.426

6/24/2019

2,481.727

2,047.697

434.03

Total:

7,835.853

6,143.092

1,692.76

Average:

2,611.951

2,047.697

564.253

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Omnivore

Intake Vs Goals

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Intake vs. Goals This report compares your actual dietary intake with the DRI goals for your Proﬁle. Some nutrients do not have recommended "goals"-they may have recommended ranges, or recommended upper limits. Bar graphs are not applicable for those nutrients. An exclamation point next to a nutrient indicates that your actual intake exceeded the Tolerable Upper Limit for that nutrient. Keep in mind that data is not always available for all nutrients for all foods, so nutrients may be under-represented. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers.



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2667.0 kcal

2,611.951 kcal

97.936%

2667.0 kcal

Protein

100.83 g

104.075 g

103.218%

100.83 g

Carbohydrate

300.04 - 433.39 g

285.613 g

95.192%

Nutrient

at DRI (if range) Reported Intake

Energy

300.04 g

433.39 g

Fat, Total

59.27 - 103.72 g

120.936 g

116.599%

59.27 g

103.72 g

Fat (Speciﬁc) Saturated Fat

< 29.6 g

39.744 g

134.272%

29.6 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.489 g

114.502%

1.30 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

29.0 g

22.245 g

76.707%

29.0 g

Sugar, Total

No suggestion

113.953 g

Water

3800.00 g

2,875.678 g

75.676%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.60 mg

2.263 mg

141.443%

1.60 mg

Niacin

17.00 mg

28.171 mg

165.711%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.956 mg

97.787%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

3.532 µg

126.14%

2.80 µg

Folate (DFE)

500.00 µg

575.847 µg

115.169%

500.00 µg

Vitamin C

120.00 mg

169.647 mg

141.372%

120.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

664.526 µg

51.117%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

3,211.18 IU

74.679%

4300.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

19.00 mg

12.673 mg

66.698%

19.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

9.00 mg

15.875 mg

176.389%

9.00 mg

Magnesium

320.00 mg

351.565 mg

109.864%

320.00 mg

Potassium

5100.00 mg

3,222.297 mg

63.182%

5100.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

12.00 mg

10.433 mg

86.942%

12.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Omnivore

Macronutrient Ranges

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.8k 1.6k 1.4k

Calories

This report compares your dietary intake for the energy yielding nutrients with the Acceptable Macronutrient Distribution Ranges (AMDR). The table compares the recommended range of calories with your actual caloric intake for each macronutrient. Note that it does not compare the percentages, as the recommended percentages are based on the total recommended caloric intake. If you ate too many or too few calories, your percentages could be "right," but you may actually have consumed too much or too little of each macronutrient.

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2822 kcal

2,611.951 kcal

Carbs

1,269.9-1,834.3 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

282.2-987.7 kcal

10%-35%

416.299 kcal

15.938%

Fats

564.4-987.7 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Omnivore

MyPlate Analysis

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 MyPlate Analysis This report compares your dietary intake with the recommendations of the MyPlate guidelines provided by the USDA. The MyPlate logo, the table of recommendations, all data used to calculate recommendations, and all links are from the USDA website at http://www.choosemyplate.gov. (http://www.choosemyplate.gov) Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

7.035 oz. eq.

78.17 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.5 oz. eq.

tips

9.818 oz. eq.

151.049 %

Empty Calories

362.0 kcal

808.833 kcal

223.435 %

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Omnivore

Three Day Average

 Report Parameters Day 1 :

06/22/2019

X Day 3:

Day 2:



06/24/2019

06/23/2019



 3-Day Average

Intake vs. Goals 6/22/2019, 6/23/2019, 6/24/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2670.0 kcal

2,611.951 kcal

97.826%

2670.0 kcal

Protein

92.58 g

104.075 g

112.416%

92.58 g

Carbohydrate

300.38 - 433.88 g

285.613 g

95.084%

Nutrient

at DRI (if range) Reported Intake

Energy

300.38 g

433.88 g

Fat, Total

59.33 - 103.83 g

120.936 g

116.475%

59.33 g

103.83 g

Fat (Speciﬁc) Saturated Fat

< 29.7 g

39.744 g

133.82%

29.7 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.489 g

114.502%

1.30 g

Dietary Fiber, Total

29.0 g

22.245 g

76.707%

29.0 g

Sugar, Total

No suggestion

113.953 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3800.00 g

2,875.678 g

75.676%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.60 mg

2.263 mg

141.443%

1.60 mg

Niacin

17.00 mg

28.171 mg

165.711%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.956 mg

97.787%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

3.532 µg

126.14%

2.80 µg

Folate (DFE)

500.00 µg

575.847 µg

115.169%

500.00 µg

Vitamin C

120.00 mg

169.647 mg

141.372%

120.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

664.526 µg

51.117%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

3,211.18 IU

74.679%

4300.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

19.00 mg

12.673 mg

66.698%

19.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

9.00 mg

15.875 mg

176.389%

9.00 mg

Magnesium

320.00 mg

351.565 mg

109.864%

320.00 mg

Potassium

5100.00 mg

3,222.297 mg

63.182%

5100.00 mg

Zinc

12.00 mg

10.433 mg

86.942%

12.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

157 lbs.

Age:

28 years

BMI:

25.338

Gender:

Female

Pregnancy:

Breastfeeding 7+ Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2670.0 kcal

Protein

92.58 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.38 - 433.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.33 - 103.83 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.7 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

9.00 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/22/2019, 6/23/2019, 6/24/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2670 kcal

2,611.951 kcal

Carbs

1,201.5-1,735.5 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

267-934.5 kcal

10%-35%

416.299 kcal

15.938%

Fats

534-934.5 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

Fat Breakdown 6/22/2019, 6/23/2019, 6/24/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

15.338%

Polyunsaturated Fat

7.63%

Saturated Fat

13.726%

Trans Fatty Acid

0.336%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 4.736%

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

MyPlate Analysis 6/22/2019, 6/23/2019, 6/24/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

7.035 oz. eq.

78.17 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.5 oz. eq.

tips

9.818 oz. eq.

151.049 %

Empty Calories

362.0 kcal

808.833 kcal

223.435 %

Your results are based on a 2670 calorie pattern. Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2.5 cups weekly Orange Vegetables = 7 cups weekly Dry Beans & Peas = 2.5 cups weekly Starchy Vegetables = 7 cups weekly Other Vegetables = 5.5 cups weekly Oils: Aim for 8 teaspoons of oil a day. Go Lean with Protein! Aim for this much every week: Seafood = 10 oz weekly Meat, Poultry & Eggs = 31 oz weekly Nuts, Seeds & Soy Products = 5 oz weekly * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet 6/22/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.00

546.12

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,606.959

2,829.002

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049

243.24

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,606.959

2,829.002

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

40.369

40.098

24.01

5.552

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

Meatballs, Frozen, Italian Style

12.247

6.855

18.889

6.487

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

103.822

321.571

129.884

40.654

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

7.599

8.475

0.00

95.94

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Total

49.861

24.857

0.716

245.267

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Meatballs, Frozen, Italian Style

7.814

2.846

0.491

56.132

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

49.861

24.857

0.716

245.267

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

6.694

0.836

2.706

5.289

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

Meatballs, Frozen, Italian Style

2.522

0.143

1.956

2.951

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

22.035

1.521

27.573

138.238

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

137.834

0.00

0.568

0.349

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

Meatballs, Frozen, Italian Style

45.646

0.00

0.116

0.196

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

2,921.417

0.00

1.834

2.051

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,921.417

0.00

1.834

2.051

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

17.365

0.743

0.566

147.60

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

Meatballs, Frozen, Italian Style

2.643

0.172

0.85

30.618

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

33.145

1.818

2.096

681.109

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.674

0.246

36.90

0.00

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

Meatballs, Frozen, Italian Style

0.00

0.085

18.711

62.086

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

200.528

0.575

432.831

3,395.456

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

14.268

1.353

221.40

4.084

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

Meatballs, Frozen, Italian Style

6.974

0.357

68.039

1.505

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

144.861

19.416

956.065

15.607

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

54.12

511.68

2.239

949.56

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

Meatballs, Frozen, Italian Style

26.365

251.745

1.412

566.426

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

411.841

3,719.502

9.621

3,508.507

6/23/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.00

86.56

3,397.113

2,525.124

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.00

275.40

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.399

223.395

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895

127.371

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.00

590.64

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481

84.862

Salsa

Dinner

2.00 tablespoon(s)

32.00

9.28

Sour Cream

Dinner

2.00 tablespoon(s)

24.00

47.52

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35

133.812

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,397.113

2,525.124

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

Bacon, Pork or Pork Side, Cooked

5.926

0.229

6.685

2.198

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Salad, Caesar, with Dressing

8.148

10.433

22.923

4.309

Chicken, Breast, Meat and Skin, Boneless, Roasted

33.793

0.00

8.822

2.483

Smoothie, Banana Strawberry

11.201

16.463

2.298

0.036

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Beef and Cheese

31.611

37.058

34.518

16.18

Dip, Avocado (Guacamole)

1.482

4.146

7.664

1.283

Salsa

0.486

2.125

0.054

0.007

Sour Cream

0.586

1.111

4.644

2.434

Chips, Tortilla, Plain

2.013

19.216

5.863

0.797

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

127.72

213.721

129.689

41.972

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

Bacon, Pork or Pork Side, Cooked

2.963

0.728

0.00

17.60

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Total

52.604

20.591

1.441

688.502

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Salad, Caesar, with Dressing

14.831

2.826

0.00

58.32

Chicken, Breast, Meat and Skin, Boneless, Roasted

3.436

1.882

0.00

95.255

Smoothie, Banana Strawberry

0.392

1.175

0.00

19.397

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

12.435

3.689

0.00

97.52

Dip, Avocado (Guacamole)

4.84

0.887

0.00

1.144

Salsa

0.006

0.025

0.00

Sour Cream

1.103

0.192

0.191

14.16

Chips, Tortilla, Plain

1.606

3.053

0.23

0.00

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

52.604

20.591

1.441

688.502

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

Bacon, Pork or Pork Side, Cooked

0.00

0.032

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Salad, Caesar, with Dressing

2.351

0.299

2.43

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

1.599

0.068

0.00

Smoothie, Banana Strawberry

0.03

0.02

1.502

10.036

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Beef and Cheese

3.097

0.527

1.84

3.606

Dip, Avocado (Guacamole)

0.831

0.053

2.221

1.18

Salsa

0.024

0.001

0.608

1.283

Sour Cream

0.156

0.018

0.00

0.818

Chips, Tortilla, Plain

2.983

0.065

1.531

0.221

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

16.404

1.556

16.702

77.269

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

Bacon, Pork or Pork Side, Cooked

1.971

0.00

0.065

0.042

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Salad, Caesar, with Dressing

118.325

0.00

0.134

0.219

Chicken, Breast, Meat and Skin, Boneless, Roasted

70.806

0.00

0.075

0.135

Smoothie, Banana Strawberry

38.858

0.00

0.014

0.345

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

Total

2,723.333

0.00

1.262

2.272

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

75.348

0.00

0.291

0.38

Dip, Avocado (Guacamole)

50.214

0.00

0.057

0.079

Salsa

28.57

0.00

0.011

0.01

Sour Cream

17.537

0.00

0.005

0.04

Chips, Tortilla, Plain

0.748

0.00

0.04

0.02

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,723.333

0.00

1.262

2.272

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

Bacon, Pork or Pork Side, Cooked

1.776

0.056

0.197

0.32

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Salad, Caesar, with Dressing

2.013

0.122

0.324

162.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

14.413

0.635

0.363

4.536

Smoothie, Banana Strawberry

0.266

0.117

0.00

10.22

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

5.091

0.248

1.398

104.88

Dip, Avocado (Guacamole)

0.863

0.143

0.056

0.00

Salsa

0.349

0.055

0.00

1.28

Sour Cream

0.022

0.01

0.05

1.44

Chips, Tortilla, Plain

0.238

0.051

0.102

3.402

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

30.123

1.929

3.773

485.449

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

Bacon, Pork or Pork Side, Cooked

0.00

0.16

1.76

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Salad, Caesar, with Dressing

6.966

0.324

466.56

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

0.113

31.752

105.461

Smoothie, Banana Strawberry

13.151

1.875

0.00

396.04

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

6.256

0.368

152.72

0.00

Dip, Avocado (Guacamole)

4.933

0.153

0.00

296.574

Salsa

0.608

0.00

7.36

147.52

Total

134.799

5.358

1,024.267

2,535.094

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Sour Cream

0.216

0.00

29.76

107.28

Chips, Tortilla, Plain

0.00

1.134

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

134.799

5.358

1,024.267

2,535.094

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

Bacon, Pork or Pork Side, Cooked

0.016

0.05

1.76

0.23

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Salad, Caesar, with Dressing

113.562

3.176

139.32

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.34

0.306

15.876

1.213

Smoothie, Banana Strawberry

0.544

0.082

281.09

1.231

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Beef and Cheese

10.12

1.086

493.12

4.011

Dip, Avocado (Guacamole)

17.035

0.569

24.319

0.536

Salsa

1.376

0.41

9.60

0.134

Sour Cream

0.36

0.091

24.24

0.017

Chips, Tortilla, Plain

5.925

1.001

30.051

0.431

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

160.789

9.262

1,451.954

16.864

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

Bacon, Pork or Pork Side, Cooked

5.28

90.40

0.56

369.60

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Salad, Caesar, with Dressing

25.92

327.24

0.875

419.58

Chicken, Breast, Meat and Skin, Boneless, Roasted

30.618

277.827

1.157

80.513

Smoothie, Banana Strawberry

41.288

309.292

0.199

76.132

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Beef and Cheese

42.32

388.24

4.986

1,260.40

Dip, Avocado (Guacamole)

20.362

304.103

0.251

158.18

Salsa

4.80

88.00

0.058

227.52

Sour Cream

2.40

30.00

0.079

7.44

Chips, Tortilla, Plain

23.814

51.597

0.391

92.988

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

318.998

2,898.943

11.871

4,144.243

Diet & Wellness Plus

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

1,880.05

948.952

6/23/2019

2,525.124

1,880.05

645.074

6/24/2019

2,481.727

1,880.05

601.677

Total:

7,835.853

5,640.149

2,195.704

Average:

2,611.951

1,880.05

731.901

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Omnivore

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

157 lbs.

Age:

28 years

BMI:

25.338

Gender:

Female

Pregnancy:

Breastfeeding 7+ Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2670.0 kcal

Protein

92.58 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.38 - 433.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.33 - 103.83 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.7 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

9.00 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Omnivore

Energy Balance

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

1,880.05

948.952

6/23/2019

2,525.124

1,880.05

645.074

6/24/2019

2,481.727

1,880.05

601.677

Total:

7,835.853

5,640.149

2,195.704

Average:

2,611.951

1,880.05

731.901

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Omnivore

Intake Vs Goals

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2670.0 kcal

2,611.951 kcal

97.826%

2670.0 kcal

Protein

92.58 g

104.075 g

112.416%

92.58 g

Carbohydrate

300.38 - 433.88 g

285.613 g

95.084%

Nutrient

at DRI (if range) Reported Intake

Energy

300.38 g

433.88 g

Fat, Total

59.33 - 103.83 g

120.936 g

116.475%

59.33 g

103.83 g

Fat (Speciﬁc) Saturated Fat

< 29.7 g

39.744 g

133.82%

29.7 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.489 g

114.502%

1.30 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

29.0 g

22.245 g

76.707%

29.0 g

Sugar, Total

No suggestion

113.953 g

Water

3800.00 g

2,875.678 g

75.676%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.60 mg

2.263 mg

141.443%

1.60 mg

Niacin

17.00 mg

28.171 mg

165.711%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.956 mg

97.787%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

3.532 µg

126.14%

2.80 µg

Folate (DFE)

500.00 µg

575.847 µg

115.169%

500.00 µg

Vitamin C

120.00 mg

169.647 mg

141.372%

120.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

664.526 µg

51.117%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

3,211.18 IU

74.679%

4300.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

19.00 mg

12.673 mg

66.698%

19.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

9.00 mg

15.875 mg

176.389%

9.00 mg

Magnesium

320.00 mg

351.565 mg

109.864%

320.00 mg

Potassium

5100.00 mg

3,222.297 mg

63.182%

5100.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

12.00 mg

10.433 mg

86.942%

12.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Omnivore

Macronutrient Ranges

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2670 kcal

2,611.951 kcal

Carbs

1,201.5-1,735.5 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

267-934.5 kcal

10%-35%

416.299 kcal

15.938%

Fats

534-934.5 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Omnivore

MyPlate Analysis

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

7.035 oz. eq.

78.17 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.5 oz. eq.

tips

9.818 oz. eq.

151.049 %

Empty Calories

362.0 kcal

808.833 kcal

223.435 %

1/1

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Three Day Average

 Report Parameters Day 1 :

06/22/2019

X Day 3:

Day 2:



06/24/2019

06/23/2019



 3-Day Average

Intake vs. Goals 6/22/2019, 6/23/2019, 6/24/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2180.0 kcal

2,611.951 kcal

119.814%

2180.0 kcal

Protein

50.08 g

104.075 g

207.817%

50.08 g

Carbohydrate

245.25 - 354.25 g

285.613 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

245.25 g

354.25 g

Fat, Total

48.44 - 84.78 g

120.936 g

142.647%

48.44 g

84.78 g

Fat (Speciﬁc) Saturated Fat

< 24.2 g

39.744 g

164.233%

24.2 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

12.00 g

18.987 g

158.223%

12.00 g

PFA 18:3, Linolenic

1.10 g

1.489 g

135.321%

1.10 g

Dietary Fiber, Total

25.0 g

22.245 g

88.98%

25.0 g

Sugar, Total

No suggestion

113.953 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

2700.00 g

2,875.678 g

106.507%

2700.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.10 mg

1.837 mg

167.01%

1.10 mg

Riboﬂavin

1.10 mg

2.263 mg

205.735%

1.10 mg

Niacin

14.00 mg

28.171 mg

201.22%

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

1.956 mg

150.442%

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

3.532 µg

147.163%

2.40 µg

Folate (DFE)

400.00 µg

575.847 µg

143.962%

400.00 µg

Vitamin C

75.00 mg

169.647 mg

226.196%

75.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

700.00 µg

664.526 µg

94.932%

700.00 µg

Vitamin A (IU) 

2333.00 IU

3,211.18 IU

137.642%

2333.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

18.00 mg

15.875 mg

88.195%

18.00 mg

Magnesium

310.00 mg

351.565 mg

113.408%

310.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Zinc

8.00 mg

10.433 mg

130.413%

8.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2180.0 kcal

Protein

50.08 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

245.25 - 354.25 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.44 - 84.78 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.2 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

12.00 g

PFA 18:3, Linolenic

1.10 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

25.0 g

Sugar, Total

* No recommendation

Other Water

2700.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.10 mg

Riboﬂavin

1.10 mg

Niacin

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

Folate (DFE)

400.00 µg

Vitamin C

75.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

700.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2333.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

18.00 mg

Magnesium

310.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

8.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.4k 1.2k

Calories

6/22/2019, 6/23/2019, 6/24/2019

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2180 kcal

2,611.951 kcal

Carbs

981-1,417 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

218-763 kcal

10%-35%

416.299 kcal

15.938%

Fats

436-763 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

Fat Breakdown 6/22/2019, 6/23/2019, 6/24/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

15.338%

Polyunsaturated Fat

7.63%

Saturated Fat

13.726%

Trans Fatty Acid

0.336%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 4.736%

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

MyPlate Analysis 6/22/2019, 6/23/2019, 6/24/2019 Goal *

Actual

% Goal

Grains

7.0 oz. eq.

tips

7.035 oz. eq.

100.505 %

Vegetables

3.0 cup eq.

tips

1.725 cup eq.

57.486 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.0 oz. eq.

tips

9.818 oz. eq.

163.636 %

Empty Calories

266.0 kcal

808.833 kcal

304.073 %

Your results are based on a 2180 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2 cups weekly Orange Vegetables = 6 cups weekly Dry Beans & Peas = 2 cups weekly Starchy Vegetables = 6 cups weekly Other Vegetables = 5 cups weekly Oils: Aim for 6 teaspoons of oil a day. Go Lean with Protein! Aim for this much every week: Seafood = 9 oz weekly Meat, Poultry & Eggs = 29 oz weekly Nuts, Seeds & Soy Products = 4 oz weekly * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet 6/22/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.00

546.12

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,606.959

2,829.002

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049

243.24

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,606.959

2,829.002

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

40.369

40.098

24.01

5.552

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

Meatballs, Frozen, Italian Style

12.247

6.855

18.889

6.487

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

103.822

321.571

129.884

40.654

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

7.599

8.475

0.00

95.94

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Total

49.861

24.857

0.716

245.267

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Meatballs, Frozen, Italian Style

7.814

2.846

0.491

56.132

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

49.861

24.857

0.716

245.267

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

6.694

0.836

2.706

5.289

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

Meatballs, Frozen, Italian Style

2.522

0.143

1.956

2.951

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

22.035

1.521

27.573

138.238

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

137.834

0.00

0.568

0.349

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

Meatballs, Frozen, Italian Style

45.646

0.00

0.116

0.196

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

2,921.417

0.00

1.834

2.051

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,921.417

0.00

1.834

2.051

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

17.365

0.743

0.566

147.60

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

Meatballs, Frozen, Italian Style

2.643

0.172

0.85

30.618

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

33.145

1.818

2.096

681.109

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.674

0.246

36.90

0.00

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

Meatballs, Frozen, Italian Style

0.00

0.085

18.711

62.086

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

200.528

0.575

432.831

3,395.456

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

14.268

1.353

221.40

4.084

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

Meatballs, Frozen, Italian Style

6.974

0.357

68.039

1.505

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

144.861

19.416

956.065

15.607

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

54.12

511.68

2.239

949.56

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

Meatballs, Frozen, Italian Style

26.365

251.745

1.412

566.426

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

411.841

3,719.502

9.621

3,508.507

6/23/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.00

86.56

3,397.113

2,525.124

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.00

275.40

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.399

223.395

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895

127.371

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.00

590.64

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481

84.862

Salsa

Dinner

2.00 tablespoon(s)

32.00

9.28

Sour Cream

Dinner

2.00 tablespoon(s)

24.00

47.52

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35

133.812

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,397.113

2,525.124

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

Bacon, Pork or Pork Side, Cooked

5.926

0.229

6.685

2.198

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Salad, Caesar, with Dressing

8.148

10.433

22.923

4.309

Chicken, Breast, Meat and Skin, Boneless, Roasted

33.793

0.00

8.822

2.483

Smoothie, Banana Strawberry

11.201

16.463

2.298

0.036

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Beef and Cheese

31.611

37.058

34.518

16.18

Dip, Avocado (Guacamole)

1.482

4.146

7.664

1.283

Salsa

0.486

2.125

0.054

0.007

Sour Cream

0.586

1.111

4.644

2.434

Chips, Tortilla, Plain

2.013

19.216

5.863

0.797

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

127.72

213.721

129.689

41.972

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

Bacon, Pork or Pork Side, Cooked

2.963

0.728

0.00

17.60

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Total

52.604

20.591

1.441

688.502

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Salad, Caesar, with Dressing

14.831

2.826

0.00

58.32

Chicken, Breast, Meat and Skin, Boneless, Roasted

3.436

1.882

0.00

95.255

Smoothie, Banana Strawberry

0.392

1.175

0.00

19.397

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

12.435

3.689

0.00

97.52

Dip, Avocado (Guacamole)

4.84

0.887

0.00

1.144

Salsa

0.006

0.025

0.00

Sour Cream

1.103

0.192

0.191

14.16

Chips, Tortilla, Plain

1.606

3.053

0.23

0.00

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

52.604

20.591

1.441

688.502

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

Bacon, Pork or Pork Side, Cooked

0.00

0.032

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Salad, Caesar, with Dressing

2.351

0.299

2.43

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

1.599

0.068

0.00

Smoothie, Banana Strawberry

0.03

0.02

1.502

10.036

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Beef and Cheese

3.097

0.527

1.84

3.606

Dip, Avocado (Guacamole)

0.831

0.053

2.221

1.18

Salsa

0.024

0.001

0.608

1.283

Sour Cream

0.156

0.018

0.00

0.818

Chips, Tortilla, Plain

2.983

0.065

1.531

0.221

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

16.404

1.556

16.702

77.269

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

Bacon, Pork or Pork Side, Cooked

1.971

0.00

0.065

0.042

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Salad, Caesar, with Dressing

118.325

0.00

0.134

0.219

Chicken, Breast, Meat and Skin, Boneless, Roasted

70.806

0.00

0.075

0.135

Smoothie, Banana Strawberry

38.858

0.00

0.014

0.345

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

Total

2,723.333

0.00

1.262

2.272

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

75.348

0.00

0.291

0.38

Dip, Avocado (Guacamole)

50.214

0.00

0.057

0.079

Salsa

28.57

0.00

0.011

0.01

Sour Cream

17.537

0.00

0.005

0.04

Chips, Tortilla, Plain

0.748

0.00

0.04

0.02

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,723.333

0.00

1.262

2.272

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

Bacon, Pork or Pork Side, Cooked

1.776

0.056

0.197

0.32

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Salad, Caesar, with Dressing

2.013

0.122

0.324

162.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

14.413

0.635

0.363

4.536

Smoothie, Banana Strawberry

0.266

0.117

0.00

10.22

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

5.091

0.248

1.398

104.88

Dip, Avocado (Guacamole)

0.863

0.143

0.056

0.00

Salsa

0.349

0.055

0.00

1.28

Sour Cream

0.022

0.01

0.05

1.44

Chips, Tortilla, Plain

0.238

0.051

0.102

3.402

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

30.123

1.929

3.773

485.449

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

Bacon, Pork or Pork Side, Cooked

0.00

0.16

1.76

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Salad, Caesar, with Dressing

6.966

0.324

466.56

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

0.113

31.752

105.461

Smoothie, Banana Strawberry

13.151

1.875

0.00

396.04

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

6.256

0.368

152.72

0.00

Dip, Avocado (Guacamole)

4.933

0.153

0.00

296.574

Salsa

0.608

0.00

7.36

147.52

Total

134.799

5.358

1,024.267

2,535.094

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Sour Cream

0.216

0.00

29.76

107.28

Chips, Tortilla, Plain

0.00

1.134

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

134.799

5.358

1,024.267

2,535.094

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

Bacon, Pork or Pork Side, Cooked

0.016

0.05

1.76

0.23

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Salad, Caesar, with Dressing

113.562

3.176

139.32

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.34

0.306

15.876

1.213

Smoothie, Banana Strawberry

0.544

0.082

281.09

1.231

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Beef and Cheese

10.12

1.086

493.12

4.011

Dip, Avocado (Guacamole)

17.035

0.569

24.319

0.536

Salsa

1.376

0.41

9.60

0.134

Sour Cream

0.36

0.091

24.24

0.017

Chips, Tortilla, Plain

5.925

1.001

30.051

0.431

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

160.789

9.262

1,451.954

16.864

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

Bacon, Pork or Pork Side, Cooked

5.28

90.40

0.56

369.60

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Salad, Caesar, with Dressing

25.92

327.24

0.875

419.58

Chicken, Breast, Meat and Skin, Boneless, Roasted

30.618

277.827

1.157

80.513

Smoothie, Banana Strawberry

41.288

309.292

0.199

76.132

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Beef and Cheese

42.32

388.24

4.986

1,260.40

Dip, Avocado (Guacamole)

20.362

304.103

0.251

158.18

Salsa

4.80

88.00

0.058

227.52

Sour Cream

2.40

30.00

0.079

7.44

Chips, Tortilla, Plain

23.814

51.597

0.391

92.988

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

318.998

2,898.943

11.871

4,144.243

Diet & Wellness Plus

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

1,652.528

1,176.474

6/23/2019

2,525.124

1,652.528

872.596

6/24/2019

2,481.727

1,652.528

829.199

Total:

7,835.853

4,957.583

2,878.27

Average:

2,611.951

1,652.528

959.423

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Daily Food Log

 Report Parameters Select a Date :

06/22/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast Bagel, Cinnamon Raisin, Toasted

1 item

194.04 kcal

Cream Cheese

3 T.

152.25 kcal

Juice, Orange

8 ﬂ. oz.

111.6 kcal

Apple, Medium

1 item

94.64 kcal

Peanut Butter, Smooth

2 T.

191.36 kcal

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

1 item

546.12 kcal

Chips, Potato, Salted

1 oz.

150.822 kcal

Juice, Apple, Unsweetened, Canned

8 ﬂ. oz.

114.08 kcal

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.25 c.

130 kcal

Almonds, Dry Roasted, Salted

0.25 c.

206.31 kcal

Broccoli, Chopped, Boiled, Drained

0.5 c.

27.3 kcal

Pasta, Spaghetti, Enriched, Cooked

1 c.

221.2 kcal

Cheese, Parmesan, Grated

4 T.

84 kcal

Meatballs, Frozen, Italian Style

3 oz.

243.24 kcal

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.5 c.

80 kcal

Ice Cream, Vanilla

0.5 c.

149.04 kcal

Syrup, Chocolate Fudge

2 T.

133 kcal

64 ﬂ. oz.

0 kcal

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Total Water Water, Tap

Total: 2,829.002 kcal

1/2

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Daily Food Log

 Report Parameters Select a Date :

06/23/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast Eggs, Scrambled with Milk and Butter

2 item

181.78 kcal

Bacon, Pork or Pork Side, Cooked

2 sl.

86.56 kcal

Cheese, Cheddar, Shredded

0.25 c.

114.13 kcal

Bread, Sourdough, Toasted

2 sl.

146.74 kcal

Juice, Grapefruit, White

8 ﬂ. oz.

96.33 kcal

0.5 c.

115.464 kcal

Salad, Caesar, with Dressing

1.5 c.

275.4 kcal

Chicken, Breast, Meat and Skin, Boneless, Roasted

4 oz.

223.395 kcal

Smoothie, Banana Strawberry

8 ﬂ. oz.

127.371 kcal

ROLD GOLD Pretzels, Stick, Classic Style

1 oz.

110 kcal

SABRA Hummus, Sun Dried Tomato

2 T.

70 kcal

Quesadilla, Beef and Cheese

1 item

590.64 kcal

Dip, Avocado (Guacamole)

0.25 c.

84.862 kcal

Salsa

2 T.

9.28 kcal

Sour Cream

2 T.

47.52 kcal

Chips, Tortilla, Plain

1 oz.

133.812 kcal

1 item

111.84 kcal

64 ﬂ. oz.

0 kcal

Morning Snack Fruit Salad Lunch

Afternoon Snack

Dinner

Evening Snack Brownie, Prepared Total Water Water, Tap

Total: 2,525.124 kcal

1/2

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Daily Food Log

 Report Parameters Select a Date :

06/24/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast Yogurt, Greek, Vanilla, lowfat

100 g

95 kcal

Banana

1 item

105.02 kcal

Juice, Orange

8 ﬂ. oz.

111.6 kcal

1 item

310 kcal

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

2 sl.

676.5 kcal

Salad, Greek

1 c.

106.05 kcal

Salad Dressing, Oil and Vinegar

1 T.

71.84 kcal

Trail Mix, with Chocolate Chips

0.25 c.

181.5 kcal

Pear

1 item

94.62 kcal

Cheeseburger, with Condiments

1 item

305.1 kcal

Roll or Bun, Hamburger, Plain

1 item

119.97 kcal

French Fries, Fried in Vegetable Oil, Fast Food

2.5 oz.

221.127 kcal

Pickle, Dill

1 item

3.6 kcal

1.75 c.

79.8 kcal

64 ﬂ. oz.

0 kcal

Morning Snack DUNKIN' DONUTS Donut, Boston Kreme Lunch

Afternoon Snack

Dinner

Evening Snack Watermelon Total Water Water, Tap

Total: 2,481.727 kcal

1/1

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2180.0 kcal

Protein

50.08 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

245.25 - 354.25 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.44 - 84.78 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.2 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

12.00 g

PFA 18:3, Linolenic

1.10 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

25.0 g

Sugar, Total

* No recommendation

Other Water

2700.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.10 mg

Riboﬂavin

1.10 mg

Niacin

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

400.00 µg

Vitamin C

75.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

700.00 µg

Vitamin A (IU) 

2333.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

18.00 mg

Magnesium

310.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

8.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Energy Balance

 Report Parameters Start Date :

Breakfast

06/22/2019

End Date:



Morning Snack

Lunch

06/24/2019

Afternoon Snack



Dinner

Evening Snack

 Energy Balance This report shows, for each day in the selected range and on average, how many calories you consumed (kcal Consumed), how many calories you burned through tracked activity (kcal Burne Through Tracked Activity). The report accounts for 24 hours each day, so any hours not accounted for in track activity will be counted at the BMR rate (kcal Burned). The report also shows ne calories as kcal consumed - total kcal burned.

Date

kcal Consumed

kcal Burned Through Tracked Activity

Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

6/22/2019

2,829.002

1,652.528

1,176.474

6/23/2019

2,525.124

1,652.528

872.596

6/24/2019

2,481.727

1,652.528

829.199

Total:

7,835.853

4,957.583

2,878.27

Average:

2,611.951

1,652.528

959.423

1/1

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Exchanges Spreadsheet

 Report Parameters Select a Date :

Breakfast

Morning Snack

06/23/2019

Lunch



Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.0 g

0.00

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.0 g

0.00

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25 g

0.00

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.0 g

0.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.0 g

0.00

Fruit Salad

Morning Snack

0.50 cup(s)

119.828 g

0.00

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.0 g

2.085

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.398 g

0.00

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895 g

0.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35 g

0.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.0 g

1.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.0 g

0.00

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481 g

0.00

Salsa

Dinner

2.00 tablespoon(s)

32.0 g

0.00

Sour Cream

Dinner

2.00 tablespoon(s)

24.0 g

0.00

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35 g

0.00

Brownie, Prepared

Evening Snack

1.00 item(s)

24.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

Total

0.00 3.085

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Eggs, Scrambled with Milk and Butter

0.00

Bacon, Pork or Pork Side, Cooked

0.00

Cheese, Cheddar, Shredded

0.00

Bread, Sourdough, Toasted

1.83

0.00

Juice, Grapefruit, White

0.00

1.61

0.00

Fruit Salad

0.00

1.92

0.00

Salad, Caesar, with Dressing

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

Smoothie, Banana Strawberry

0.00

1.59

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.519

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

4.60

0.00

Dip, Avocado (Guacamole)

0.00

Salsa

0.00

Sour Cream

0.00

Chips, Tortilla, Plain

0.00

1.67

0.00

Brownie, Prepared

0.00

1.40

0.00

Water, Tap

0.00

Total

7.949

3.53

4.66

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Eggs, Scrambled with Milk and Butter

0.00

Bacon, Pork or Pork Side, Cooked

0.00

Cheese, Cheddar, Shredded

0.00

Bread, Sourdough, Toasted

0.00

Juice, Grapefruit, White

0.00

Fruit Salad

0.00

Salad, Caesar, with Dressing

0.00

4.59

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

Smoothie, Banana Strawberry

0.00

Total

0.00

11.607

0.00

1/2

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

0.00

Quesadilla, Beef and Cheese

0.00

3.067

0.00

Dip, Avocado (Guacamole)

0.00

1.89

0.00

Salsa

0.00

Sour Cream

0.00

1.06

0.00

Chips, Tortilla, Plain

0.00

Brownie, Prepared

0.00

Water, Tap

0.00

Total

0.00

11.607

0.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Eggs, Scrambled with Milk and Butter

2.72

0.00

Bacon, Pork or Pork Side, Cooked

1.15

0.00

Cheese, Cheddar, Shredded

0.00

1.14

0.00

Bread, Sourdough, Toasted

0.00

Juice, Grapefruit, White

0.00

Fruit Salad

0.00

Salad, Caesar, with Dressing

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

Smoothie, Banana Strawberry

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

0.00

1.533

0.00

Dip, Avocado (Guacamole)

0.00

Salsa

0.00

Sour Cream

0.00

Chips, Tortilla, Plain

0.00

Brownie, Prepared

0.00

Water, Tap

0.00

Total

3.87

0.00

2.673

0.00

Item Name

Meat-Lean

Eggs, Scrambled with Milk and Butter

0.00

Bacon, Pork or Pork Side, Cooked

0.00

Cheese, Cheddar, Shredded

0.00

Bread, Sourdough, Toasted

0.00

Juice, Grapefruit, White

0.00

Fruit Salad

0.00

Salad, Caesar, with Dressing

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

4.067

Smoothie, Banana Strawberry

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

0.00

Dip, Avocado (Guacamole)

0.00

Salsa

0.00

Sour Cream

0.00

Chips, Tortilla, Plain

0.00

Brownie, Prepared

0.00

Water, Tap

0.00

Total

4.067

2/2

Diet & Wellness Plus Maria

Non-Pregnant

Omnivore

Exchanges Spreadsheet

 Report Parameters Select a Date :

Breakfast

Morning Snack

06/24/2019

Lunch



Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.0 g

0.00

Banana

Breakfast

1.00 item(s)

118.0 g

0.00

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.0 g

0.00

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.0 g

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.0 g

0.00

Salad, Greek

Lunch

1.00 cup(s)

105.0 g

0.67

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.0 g

0.00

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.5 g

0.00

Pear

Afternoon Snack

1.00 item(s)

166.0 g

0.00

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.0 g

0.00

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.0 g

0.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874 g

0.00

Pickle, Dill

Dinner

1.00 item(s)

30.0 g

0.14

Watermelon

Evening Snack

1.75 cup(s)

266.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

Total

0.00 0.81

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Yogurt, Greek, Vanilla, lowfat

0.00

0.25

0.00

Banana

0.00

1.75

0.00

Juice, Orange

0.00

1.50

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

2.147

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.92

0.00

Salad, Greek

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.00

1.00

0.00

Pear

0.00

1.69

0.00

Cheeseburger, with Condiments

1.92

0.00

Roll or Bun, Hamburger, Plain

1.50

0.00

French Fries, Fried in Vegetable Oil, Fast Food

2.00

0.00

Pickle, Dill

0.00

Watermelon

0.00

1.33

0.00

Water, Tap

0.00

Total

10.34

6.27

3.397

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Yogurt, Greek, Vanilla, lowfat

0.00

1.00

Banana

0.00

Juice, Orange

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

2.147

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

3.40

0.00

Salad, Greek

0.00

1.02

0.00

Salad Dressing, Oil and Vinegar

0.00

1.60

0.00

Trail Mix, with Chocolate Chips

0.00

1.50

0.00

Pear

0.00

0.05

0.00

Cheeseburger, with Condiments

0.00

1.77

0.00

Roll or Bun, Hamburger, Plain

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

2.00

0.00

Pickle, Dill

0.00

Total

0.00

13.487

0.00

1.00

1/2

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Watermelon

0.00

Water, Tap

0.00

Total

0.00

13.487

0.00

1.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Yogurt, Greek, Vanilla, lowfat

0.00

Banana

0.00

Juice, Orange

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

2.10

0.00

Salad, Greek

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.00

0.50

0.00

Pear

0.00

Cheeseburger, with Condiments

0.00

Roll or Bun, Hamburger, Plain

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

2.10

0.00

0.50

0.00

Item Name

Meat-Lean

Yogurt, Greek, Vanilla, lowfat

0.00

Banana

0.00

Juice, Orange

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

Salad, Greek

0.81

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.00

Pear

0.00

Cheeseburger, with Condiments

1.35

Roll or Bun, Hamburger, Plain

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

2.16

2/2

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Exchanges Spreadsheet

 Report Parameters Select a Date :

Breakfast

Morning Snack

06/22/2019

Lunch



Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.0 g

0.00

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.5 g

0.00

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.0 g

0.00

Apple, Medium

Morning Snack

1.00 item(s)

182.0 g

0.00

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.0 g

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.0 g

1.60

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35 g

0.00

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.0 g

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.0 g

0.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.5 g

0.00

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.0 g

1.09

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.0 g

0.00

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.0 g

0.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049 g

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.0 g

2.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.0 g

0.00

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

Total

0.00 4.69

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Bagel, Cinnamon Raisin, Toasted

2.43

0.00

Cream Cheese

0.00

Juice, Orange

0.00

1.50

0.00

Apple, Medium

0.00

1.58

0.00

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

2.14

0.00

Chips, Potato, Salted

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.00

1.90

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

0.50

1.00

0.00

Almonds, Dry Roasted, Salted

0.00

0.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

2.76

0.00

Cheese, Parmesan, Grated

0.00

Meatballs, Frozen, Italian Style

0.50

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.00

1.81

0.00

Syrup, Chocolate Fudge

0.00

1.50

0.00

Water, Tap

0.00

Total

8.83

5.48

4.81

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

3.39

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

0.00

Chips, Potato, Salted

0.00

2.00

0.00

Juice, Apple, Unsweetened, Canned

0.00

Total

0.00

9.89

0.00

1/2

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

0.50

0.00

Almonds, Dry Roasted, Salted

0.00

1.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

Meatballs, Frozen, Italian Style

0.00

2.00

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

0.50

0.00

Ice Cream, Vanilla

0.00

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

0.00

9.89

0.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

1.88

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.39

0.00

Chips, Potato, Salted

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.00

1.00

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

1.16

0.00

Meatballs, Frozen, Italian Style

1.50

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.00

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

7.05

0.00

2.88

0.00

Item Name

Meat-Lean

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

0.00

Chips, Potato, Salted

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

Meatballs, Frozen, Italian Style

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.00

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

0.00

2/2

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Fat Breakdown

 Report Parameters Start Date :

Breakfast

06/22/2019

End Date:



Morning Snack

Lunch

06/24/2019

Afternoon Snack



Dinner

Evening Snack

 Fat Breakdown This report shows how much of each fat you've consumed as a percentage of your total caloric intake. Fat calculations are reported differently by different food producers. Trans fats may no included in the triglycerides, but may be included in Other fats. Some foods do not report all the fats they contain. Glycerol, phospholipids, and other related compounds may also be includ Other/Unspecified Fats. Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

15.338%

Polyunsaturated Fat

7.63%

Saturated Fat

13.726%

Trans Fatty Acid

0.336%

Unspeciﬁed

4.736%

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

1/1

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Intake Spreadsheet

 Report Parameters Select a Date :

Breakfast

Morning Snack

06/22/2019

Lunch



Afternoon Snack

Dinner

Evening Snack

 Intake Spreadsheet This report shows the amount of each nutrient contained in each food eaten. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report becaus incomplete food composition data provided by manufacturers. Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.00

546.12

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049

243.24

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,606.959

2,829.00

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

40.369

40.098

24.01

5.552

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

Meatballs, Frozen, Italian Style

12.247

6.855

18.889

6.487

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

103.822

321.571

129.884

40.654

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

7.599

8.475

0.00

95.94

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Total

49.861

24.857

0.716

245.267

1/3

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Meatballs, Frozen, Italian Style

7.814

2.846

0.491

56.132

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

49.861

24.857

0.716

245.267

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

6.694

0.836

2.706

5.289

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

Meatballs, Frozen, Italian Style

2.522

0.143

1.956

2.951

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

22.035

1.521

27.573

138.238

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

137.834

0.00

0.568

0.349

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

Meatballs, Frozen, Italian Style

45.646

0.00

0.116

0.196

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,921.417

0.00

1.834

2.051

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

17.365

0.743

0.566

147.60

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

Meatballs, Frozen, Italian Style

2.643

0.172

0.85

30.618

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

33.145

1.818

2.096

681.109

2/3

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.674

0.246

36.90

0.00

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

Meatballs, Frozen, Italian Style

0.00

0.085

18.711

62.086

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

200.528

0.575

432.831

3,395.456

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

14.268

1.353

221.40

4.084

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

Meatballs, Frozen, Italian Style

6.974

0.357

68.039

1.505

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

144.861

19.416

956.065

15.607

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

54.12

511.68

2.239

949.56

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

Meatballs, Frozen, Italian Style

26.365

251.745

1.412

566.426

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

411.841

3,719.502

9.621

3,508.507

3/3

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Intake Spreadsheet

 Report Parameters Select a Date :

Breakfast

Morning Snack

06/23/2019

Lunch



Afternoon Snack

Dinner

Evening Snack

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.00

86.56

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.00

275.40

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.399

223.395

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895

127.371

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.00

590.64

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481

84.862

Salsa

Dinner

2.00 tablespoon(s)

32.00

9.28

Sour Cream

Dinner

2.00 tablespoon(s)

24.00

47.52

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35

133.812

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,397.113

2,525.124

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

Bacon, Pork or Pork Side, Cooked

5.926

0.229

6.685

2.198

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Salad, Caesar, with Dressing

8.148

10.433

22.923

4.309

Chicken, Breast, Meat and Skin, Boneless, Roasted

33.793

0.00

8.822

2.483

Smoothie, Banana Strawberry

11.201

16.463

2.298

0.036

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Beef and Cheese

31.611

37.058

34.518

16.18

Dip, Avocado (Guacamole)

1.482

4.146

7.664

1.283

Salsa

0.486

2.125

0.054

0.007

Sour Cream

0.586

1.111

4.644

2.434

Chips, Tortilla, Plain

2.013

19.216

5.863

0.797

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

127.72

213.721

129.689

41.972

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

Bacon, Pork or Pork Side, Cooked

2.963

0.728

0.00

17.60

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Salad, Caesar, with Dressing

14.831

2.826

0.00

58.32

Chicken, Breast, Meat and Skin, Boneless, Roasted

3.436

1.882

0.00

95.255

Smoothie, Banana Strawberry

0.392

1.175

0.00

19.397

ROLD GOLD Pretzels, Stick, Classic Style

0.00

Total

52.604

20.591

1.441

688.502

1/3

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

12.435

3.689

0.00

97.52

Dip, Avocado (Guacamole)

4.84

0.887

0.00

1.144

Salsa

0.006

0.025

0.00

Sour Cream

1.103

0.192

0.191

14.16

Chips, Tortilla, Plain

1.606

3.053

0.23

0.00

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

52.604

20.591

1.441

688.502

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

Bacon, Pork or Pork Side, Cooked

0.00

0.032

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Salad, Caesar, with Dressing

2.351

0.299

2.43

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

1.599

0.068

0.00

Smoothie, Banana Strawberry

0.03

0.02

1.502

10.036

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Beef and Cheese

3.097

0.527

1.84

3.606

Dip, Avocado (Guacamole)

0.831

0.053

2.221

1.18

Salsa

0.024

0.001

0.608

1.283

Sour Cream

0.156

0.018

0.00

0.818

Chips, Tortilla, Plain

2.983

0.065

1.531

0.221

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

16.404

1.556

16.702

77.269

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

Bacon, Pork or Pork Side, Cooked

1.971

0.00

0.065

0.042

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Salad, Caesar, with Dressing

118.325

0.00

0.134

0.219

Chicken, Breast, Meat and Skin, Boneless, Roasted

70.806

0.00

0.075

0.135

Smoothie, Banana Strawberry

38.858

0.00

0.014

0.345

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

75.348

0.00

0.291

0.38

Dip, Avocado (Guacamole)

50.214

0.00

0.057

0.079

Salsa

28.57

0.00

0.011

0.01

Sour Cream

17.537

0.00

0.005

0.04

Chips, Tortilla, Plain

0.748

0.00

0.04

0.02

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,723.333

0.00

1.262

2.272

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

Bacon, Pork or Pork Side, Cooked

1.776

0.056

0.197

0.32

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Salad, Caesar, with Dressing

2.013

0.122

0.324

162.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

14.413

0.635

0.363

4.536

Smoothie, Banana Strawberry

0.266

0.117

0.00

10.22

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

5.091

0.248

1.398

104.88

Dip, Avocado (Guacamole)

0.863

0.143

0.056

0.00

Salsa

0.349

0.055

0.00

1.28

Sour Cream

0.022

0.01

0.05

1.44

Chips, Tortilla, Plain

0.238

0.051

0.102

3.402

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

30.123

1.929

3.773

485.449

2/3

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

Bacon, Pork or Pork Side, Cooked

0.00

0.16

1.76

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Salad, Caesar, with Dressing

6.966

0.324

466.56

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

0.113

31.752

105.461

Smoothie, Banana Strawberry

13.151

1.875

0.00

396.04

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

6.256

0.368

152.72

0.00

Dip, Avocado (Guacamole)

4.933

0.153

0.00

296.574

Salsa

0.608

0.00

7.36

147.52

Sour Cream

0.216

0.00

29.76

107.28

Chips, Tortilla, Plain

0.00

1.134

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

134.799

5.358

1,024.267

2,535.094

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

Bacon, Pork or Pork Side, Cooked

0.016

0.05

1.76

0.23

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Salad, Caesar, with Dressing

113.562

3.176

139.32

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.34

0.306

15.876

1.213

Smoothie, Banana Strawberry

0.544

0.082

281.09

1.231

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Beef and Cheese

10.12

1.086

493.12

4.011

Dip, Avocado (Guacamole)

17.035

0.569

24.319

0.536

Salsa

1.376

0.41

9.60

0.134

Sour Cream

0.36

0.091

24.24

0.017

Chips, Tortilla, Plain

5.925

1.001

30.051

0.431

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

160.789

9.262

1,451.954

16.864

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

Bacon, Pork or Pork Side, Cooked

5.28

90.40

0.56

369.60

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Salad, Caesar, with Dressing

25.92

327.24

0.875

419.58

Chicken, Breast, Meat and Skin, Boneless, Roasted

30.618

277.827

1.157

80.513

Smoothie, Banana Strawberry

41.288

309.292

0.199

76.132

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Beef and Cheese

42.32

388.24

4.986

1,260.40

Dip, Avocado (Guacamole)

20.362

304.103

0.251

158.18

Salsa

4.80

88.00

0.058

227.52

Sour Cream

2.40

30.00

0.079

7.44

Chips, Tortilla, Plain

23.814

51.597

0.391

92.988

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

318.998

2,898.943

11.871

4,144.243

3/3

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Intake Spreadsheet

 Report Parameters Select a Date :

Breakfast

Morning Snack

06/24/2019

Lunch



Afternoon Snack

Dinner

Evening Snack

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

1/3

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Total

105.161

9.339

991.869

15.155

2/3

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

3/3

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Intake Vs Goals

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2180.0 kcal

2,611.951 kcal

119.814%

2180.0 kcal

Protein

50.08 g

104.075 g

207.817%

50.08 g

Carbohydrate

245.25 - 354.25 g

285.613 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

245.25 g

354.25 g

Fat, Total

48.44 - 84.78 g

120.936 g

142.647%

48.44 g

84.78 g

Fat (Speciﬁc) Saturated Fat

< 24.2 g

39.744 g

164.233%

24.2 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

12.00 g

18.987 g

158.223%

12.00 g

PFA 18:3, Linolenic

1.10 g

1.489 g

135.321%

1.10 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

25.0 g

22.245 g

88.98%

25.0 g

Sugar, Total

No suggestion

113.953 g

Water

2700.00 g

2,875.678 g

106.507%

2700.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.10 mg

1.837 mg

167.01%

1.10 mg

Riboﬂavin

1.10 mg

2.263 mg

205.735%

1.10 mg

Niacin

14.00 mg

28.171 mg

201.22%

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

1.956 mg

150.442%

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

3.532 µg

147.163%

2.40 µg

Folate (DFE)

400.00 µg

575.847 µg

143.962%

400.00 µg

Vitamin C

75.00 mg

169.647 mg

226.196%

75.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

700.00 µg

664.526 µg

94.932%

700.00 µg

Vitamin A (IU) 

2333.00 IU

3,211.18 IU

137.642%

2333.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

18.00 mg

15.875 mg

88.195%

18.00 mg

Magnesium

310.00 mg

351.565 mg

113.408%

310.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

8.00 mg

10.433 mg

130.413%

8.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Macronutrient Ranges

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.4k 1.2k

Calories

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2180 kcal

2,611.951 kcal

Carbs

981-1,417 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

218-763 kcal

10%-35%

416.299 kcal

15.938%

Fats

436-763 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

MyPlate Analysis

 Report Parameters Start Date :

06/22/2019

Breakfast

End Date:



Morning Snack

Lunch

06/24/2019

Afternoon Snack



Dinner

Evening Snack

 MyPlate Analysis This report compares your dietary intake with the recommendations of the MyPlate guidelines provided by the USDA. The MyPlate logo, the table of recommendations, all data used to calcu recommendations, and all links are from the USDA website at http://www.choosemyplate.gov. (http://www.choosemyplate.gov) Actual

% Goal

Grains

Goal * 7.0 oz. eq.

tips

7.035 oz. eq.

100.505 %

Vegetables

3.0 cup eq.

tips

1.725 cup eq.

57.486 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.0 oz. eq.

tips

9.818 oz. eq.

163.636 %

Empty Calories

266.0 kcal

808.833 kcal

304.073 %

1/1

Diet & Wellness Plus Maria

Non Pregnant

Omnivore

Source Analysis

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Source Analysis This report shows how each food contributes to the total intake of the nutrient selected. On the percentage scale, "100%" means the total amount of the nutrient you actually ate. (It does not mean the total recommended amount.) A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers.

Kilocalories Item Name

Amount of Food

Nutrient

Amount of Nutrient

Bagel, Cinnamon Raisin, Toasted

1.00 item

Kilocalories

194.04 kcal

2.476%

Cream Cheese

3.00 T.

Kilocalories

152.25 kcal

1.943%

Juice, Orange

8.00 ﬂ. oz.

Kilocalories

111.60 kcal

1.424%

Apple, Medium

1.00 item

Kilocalories

94.64 kcal

1.208%

Peanut Butter, Smooth

2.00 T.

Kilocalories

191.36 kcal

2.442%

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

1.00 item

Kilocalories

546.12 kcal

6.97%

Chips, Potato, Salted

1.00 oz.

Kilocalories

150.822 kcal

1.925%

Juice, Apple, Unsweetened, Canned

8.00 ﬂ. oz.

Kilocalories

114.08 kcal

1.456%

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.25 c.

Kilocalories

130.00 kcal

1.659%

Almonds, Dry Roasted, Salted

0.25 c.

Kilocalories

206.31 kcal

2.633%

Broccoli, Chopped, Boiled, Drained

0.50 c.

Kilocalories

27.30 kcal

0.348%

Pasta, Spaghetti, Enriched, Cooked

1.00 c.

Kilocalories

221.20 kcal

2.823%

Cheese, Parmesan, Grated

4.00 T.

Kilocalories

84.00 kcal

1.072%

Meatballs, Frozen, Italian Style

3.00 oz.

Kilocalories

243.24 kcal

3.104%

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.50 c.

Kilocalories

80.00 kcal

1.021%

Ice Cream, Vanilla

0.50 c.

Kilocalories

149.04 kcal

1.902%

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

1/3

Diet & Wellness Plus Item Name

Amount of Food

Nutrient

Amount of Nutrient

Syrup, Chocolate Fudge

2.00 T.

Kilocalories

133.00 kcal

1.697%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

Eggs, Scrambled with Milk and Butter

2.00 item

Kilocalories

181.78 kcal

2.32%

Bacon, Pork or Pork Side, Cooked

2.00 sl.

Kilocalories

86.56 kcal

1.105%

Cheese, Cheddar, Shredded

0.25 c.

Kilocalories

114.13 kcal

1.457%

Bread, Sourdough, Toasted

2.00 sl.

Kilocalories

146.74 kcal

1.873%

Juice, Grapefruit, White

8.00 ﬂ. oz.

Kilocalories

96.33 kcal

1.229%

Fruit Salad

0.50 c.

Kilocalories

115.464 kcal

1.474%

Salad, Caesar, with Dressing

1.50 c.

Kilocalories

275.40 kcal

3.515%

Chicken, Breast, Meat and Skin, Boneless, Roasted

4.00 oz.

Kilocalories

223.395 kcal

2.851%

Smoothie, Banana Strawberry

8.00 ﬂ. oz.

Kilocalories

127.371 kcal

1.625%

ROLD GOLD Pretzels, Stick, Classic Style

1.00 oz.

Kilocalories

110.00 kcal

1.404%

SABRA Hummus, Sun Dried Tomato

2.00 T.

Kilocalories

70.00 kcal

0.893%

Quesadilla, Beef and Cheese

1.00 item

Kilocalories

590.64 kcal

7.538%

Dip, Avocado (Guacamole)

0.25 c.

Kilocalories

84.862 kcal

1.083%

Salsa

2.00 T.

Kilocalories

9.28 kcal

0.118%

Sour Cream

2.00 T.

Kilocalories

47.52 kcal

0.606%

Chips, Tortilla, Plain

1.00 oz.

Kilocalories

133.812 kcal

1.708%

Brownie, Prepared

1.00 item

Kilocalories

111.84 kcal

1.427%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

Yogurt, Greek, Vanilla, lowfat

100.00 g

Kilocalories

95.00 kcal

1.212%

Banana

1.00 item

Kilocalories

105.02 kcal

1.34%

Juice, Orange

8.00 ﬂ. oz.

Kilocalories

111.60 kcal

1.424%

DUNKIN' DONUTS Donut, Boston Kreme

1.00 item

Kilocalories

310.00 kcal

3.956%

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

2.00 sl.

Kilocalories

676.50 kcal

8.633%

Salad, Greek

1.00 c.

Kilocalories

106.05 kcal

1.353%

Salad Dressing, Oil and Vinegar

1.00 T.

Kilocalories

71.84 kcal

0.917%

Trail Mix, with Chocolate Chips

0.25 c.

Kilocalories

181.50 kcal

2.316%

Pear

1.00 item

Kilocalories

94.62 kcal

1.208%

Cheeseburger, with Condiments

1.00 item

Kilocalories

305.10 kcal

3.894%

Roll or Bun, Hamburger, Plain

1.00 item

Kilocalories

119.97 kcal

1.531%

French Fries, Fried in Vegetable Oil, Fast Food

2.50 oz.

Kilocalories

221.127 kcal

2.822%

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

2/3

Diet & Wellness Plus Item Name

Amount of Food

Nutrient

Amount of Nutrient

Pickle, Dill

1.00 item

Kilocalories

3.60 kcal

0.046%

Watermelon

1.75 c.

Kilocalories

79.80 kcal

1.018%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

3/3

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Omnivore

Three Day Average

 Report Parameters Day 1 :

06/22/2019

X Day 3:

Day 2:



06/24/2019

06/23/2019



 3-Day Average

Intake vs. Goals 6/22/2019, 6/23/2019, 6/24/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2190.0 kcal

2,611.951 kcal

119.267%

2190.0 kcal

Protein

68.86 g

104.075 g

151.14%

68.86 g

Carbohydrate

246.37 - 355.88 g

285.613 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

246.37 g

355.88 g

Fat, Total

48.67 - 85.17 g

120.936 g

141.994%

48.67 g

85.17 g

Fat (Speciﬁc) Saturated Fat

< 24.3 g

39.744 g

163.557%

24.3 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.489 g

106.324%

1.40 g

Dietary Fiber, Total

28.0 g

22.245 g

79.447%

28.0 g

Sugar, Total

No suggestion

113.953 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,875.678 g

95.856%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.40 mg

2.263 mg

161.649%

1.40 mg

Niacin

18.00 mg

28.171 mg

156.505%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.956 mg

102.934%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

3.532 µg

135.843%

2.60 µg

Folate (DFE)

600.00 µg

575.847 µg

95.974%

600.00 µg

Vitamin C

85.00 mg

169.647 mg

199.585%

85.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

770.00 µg

664.526 µg

86.302%

770.00 µg

Vitamin A (IU) 

2565.00 IU

3,211.18 IU

125.192%

2565.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

27.00 mg

15.875 mg

58.796%

27.00 mg

Magnesium

360.00 mg

351.565 mg

97.657%

360.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Zinc

11.00 mg

10.433 mg

94.846%

11.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

0 - 19 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2190.0 kcal

Protein

68.86 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

246.37 - 355.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.67 - 85.17 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.3 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

27.00 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

11.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.4k 1.2k

Calories

6/22/2019, 6/23/2019, 6/24/2019

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2190 kcal

2,611.951 kcal

Carbs

985.5-1,423.5 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

219-766.5 kcal

10%-35%

416.299 kcal

15.938%

Fats

438-766.5 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

Fat Breakdown 6/22/2019, 6/23/2019, 6/24/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

15.338%

Polyunsaturated Fat

7.63%

Saturated Fat

13.726%

Trans Fatty Acid

0.336%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 4.736%

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

MyPlate Analysis 6/22/2019, 6/23/2019, 6/24/2019 Goal *

Actual

% Goal

Grains

7.0 oz. eq.

tips

7.035 oz. eq.

100.505 %

Vegetables

3.0 cup eq.

tips

1.725 cup eq.

57.486 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.0 oz. eq.

tips

9.818 oz. eq.

163.636 %

Empty Calories

266.0 kcal

808.833 kcal

304.073 %

Your results are based on a 2190 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2 cups weekly Orange Vegetables = 6 cups weekly Dry Beans & Peas = 2 cups weekly Starchy Vegetables = 6 cups weekly Other Vegetables = 5 cups weekly Oils: Aim for 6 teaspoons of oil a day. Go Lean with Protein! Aim for this much every week: Seafood = 9 oz weekly Meat, Poultry & Eggs = 29 oz weekly Nuts, Seeds & Soy Products = 4 oz weekly * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet 6/22/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.00

546.12

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,606.959

2,829.002

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049

243.24

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,606.959

2,829.002

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

40.369

40.098

24.01

5.552

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

Meatballs, Frozen, Italian Style

12.247

6.855

18.889

6.487

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

103.822

321.571

129.884

40.654

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

7.599

8.475

0.00

95.94

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Total

49.861

24.857

0.716

245.267

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Meatballs, Frozen, Italian Style

7.814

2.846

0.491

56.132

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

49.861

24.857

0.716

245.267

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

6.694

0.836

2.706

5.289

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

Meatballs, Frozen, Italian Style

2.522

0.143

1.956

2.951

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

22.035

1.521

27.573

138.238

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

137.834

0.00

0.568

0.349

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

Meatballs, Frozen, Italian Style

45.646

0.00

0.116

0.196

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

2,921.417

0.00

1.834

2.051

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,921.417

0.00

1.834

2.051

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

17.365

0.743

0.566

147.60

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

Meatballs, Frozen, Italian Style

2.643

0.172

0.85

30.618

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

33.145

1.818

2.096

681.109

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.674

0.246

36.90

0.00

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

Meatballs, Frozen, Italian Style

0.00

0.085

18.711

62.086

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

200.528

0.575

432.831

3,395.456

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

14.268

1.353

221.40

4.084

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

Meatballs, Frozen, Italian Style

6.974

0.357

68.039

1.505

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

144.861

19.416

956.065

15.607

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

54.12

511.68

2.239

949.56

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

Meatballs, Frozen, Italian Style

26.365

251.745

1.412

566.426

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

411.841

3,719.502

9.621

3,508.507

6/23/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.00

86.56

3,397.113

2,525.124

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.00

275.40

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.399

223.395

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895

127.371

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.00

590.64

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481

84.862

Salsa

Dinner

2.00 tablespoon(s)

32.00

9.28

Sour Cream

Dinner

2.00 tablespoon(s)

24.00

47.52

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35

133.812

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,397.113

2,525.124

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

Bacon, Pork or Pork Side, Cooked

5.926

0.229

6.685

2.198

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Salad, Caesar, with Dressing

8.148

10.433

22.923

4.309

Chicken, Breast, Meat and Skin, Boneless, Roasted

33.793

0.00

8.822

2.483

Smoothie, Banana Strawberry

11.201

16.463

2.298

0.036

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Beef and Cheese

31.611

37.058

34.518

16.18

Dip, Avocado (Guacamole)

1.482

4.146

7.664

1.283

Salsa

0.486

2.125

0.054

0.007

Sour Cream

0.586

1.111

4.644

2.434

Chips, Tortilla, Plain

2.013

19.216

5.863

0.797

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

127.72

213.721

129.689

41.972

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

Bacon, Pork or Pork Side, Cooked

2.963

0.728

0.00

17.60

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Total

52.604

20.591

1.441

688.502

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Salad, Caesar, with Dressing

14.831

2.826

0.00

58.32

Chicken, Breast, Meat and Skin, Boneless, Roasted

3.436

1.882

0.00

95.255

Smoothie, Banana Strawberry

0.392

1.175

0.00

19.397

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

12.435

3.689

0.00

97.52

Dip, Avocado (Guacamole)

4.84

0.887

0.00

1.144

Salsa

0.006

0.025

0.00

Sour Cream

1.103

0.192

0.191

14.16

Chips, Tortilla, Plain

1.606

3.053

0.23

0.00

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

52.604

20.591

1.441

688.502

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

Bacon, Pork or Pork Side, Cooked

0.00

0.032

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Salad, Caesar, with Dressing

2.351

0.299

2.43

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

1.599

0.068

0.00

Smoothie, Banana Strawberry

0.03

0.02

1.502

10.036

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Beef and Cheese

3.097

0.527

1.84

3.606

Dip, Avocado (Guacamole)

0.831

0.053

2.221

1.18

Salsa

0.024

0.001

0.608

1.283

Sour Cream

0.156

0.018

0.00

0.818

Chips, Tortilla, Plain

2.983

0.065

1.531

0.221

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

16.404

1.556

16.702

77.269

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

Bacon, Pork or Pork Side, Cooked

1.971

0.00

0.065

0.042

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Salad, Caesar, with Dressing

118.325

0.00

0.134

0.219

Chicken, Breast, Meat and Skin, Boneless, Roasted

70.806

0.00

0.075

0.135

Smoothie, Banana Strawberry

38.858

0.00

0.014

0.345

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

Total

2,723.333

0.00

1.262

2.272

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

75.348

0.00

0.291

0.38

Dip, Avocado (Guacamole)

50.214

0.00

0.057

0.079

Salsa

28.57

0.00

0.011

0.01

Sour Cream

17.537

0.00

0.005

0.04

Chips, Tortilla, Plain

0.748

0.00

0.04

0.02

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,723.333

0.00

1.262

2.272

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

Bacon, Pork or Pork Side, Cooked

1.776

0.056

0.197

0.32

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Salad, Caesar, with Dressing

2.013

0.122

0.324

162.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

14.413

0.635

0.363

4.536

Smoothie, Banana Strawberry

0.266

0.117

0.00

10.22

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

5.091

0.248

1.398

104.88

Dip, Avocado (Guacamole)

0.863

0.143

0.056

0.00

Salsa

0.349

0.055

0.00

1.28

Sour Cream

0.022

0.01

0.05

1.44

Chips, Tortilla, Plain

0.238

0.051

0.102

3.402

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

30.123

1.929

3.773

485.449

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

Bacon, Pork or Pork Side, Cooked

0.00

0.16

1.76

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Salad, Caesar, with Dressing

6.966

0.324

466.56

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

0.113

31.752

105.461

Smoothie, Banana Strawberry

13.151

1.875

0.00

396.04

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

6.256

0.368

152.72

0.00

Dip, Avocado (Guacamole)

4.933

0.153

0.00

296.574

Salsa

0.608

0.00

7.36

147.52

Total

134.799

5.358

1,024.267

2,535.094

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Sour Cream

0.216

0.00

29.76

107.28

Chips, Tortilla, Plain

0.00

1.134

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

134.799

5.358

1,024.267

2,535.094

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

Bacon, Pork or Pork Side, Cooked

0.016

0.05

1.76

0.23

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Salad, Caesar, with Dressing

113.562

3.176

139.32

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.34

0.306

15.876

1.213

Smoothie, Banana Strawberry

0.544

0.082

281.09

1.231

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Beef and Cheese

10.12

1.086

493.12

4.011

Dip, Avocado (Guacamole)

17.035

0.569

24.319

0.536

Salsa

1.376

0.41

9.60

0.134

Sour Cream

0.36

0.091

24.24

0.017

Chips, Tortilla, Plain

5.925

1.001

30.051

0.431

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

160.789

9.262

1,451.954

16.864

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

Bacon, Pork or Pork Side, Cooked

5.28

90.40

0.56

369.60

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Salad, Caesar, with Dressing

25.92

327.24

0.875

419.58

Chicken, Breast, Meat and Skin, Boneless, Roasted

30.618

277.827

1.157

80.513

Smoothie, Banana Strawberry

41.288

309.292

0.199

76.132

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Beef and Cheese

42.32

388.24

4.986

1,260.40

Dip, Avocado (Guacamole)

20.362

304.103

0.251

158.18

Salsa

4.80

88.00

0.058

227.52

Sour Cream

2.40

30.00

0.079

7.44

Chips, Tortilla, Plain

23.814

51.597

0.391

92.988

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

318.998

2,898.943

11.871

4,144.243

Diet & Wellness Plus

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

1,652.528

1,176.474

6/23/2019

2,525.124

1,652.528

872.596

6/24/2019

2,481.727

1,652.528

829.199

Total:

7,835.853

4,957.583

2,878.27

Average:

2,611.951

1,652.528

959.423

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Omnivore

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

0 - 19 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2190.0 kcal

Protein

68.86 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

246.37 - 355.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.67 - 85.17 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.3 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

27.00 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

11.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Omnivore

Energy Balance

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

1,652.528

1,176.474

6/23/2019

2,525.124

1,652.528

872.596

6/24/2019

2,481.727

1,652.528

829.199

Total:

7,835.853

4,957.583

2,878.27

Average:

2,611.951

1,652.528

959.423

1/1

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Omnivore

Intake Vs Goals

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2190.0 kcal

2,611.951 kcal

119.267%

2190.0 kcal

Protein

68.86 g

104.075 g

151.14%

68.86 g

Carbohydrate

246.37 - 355.88 g

285.613 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

246.37 g

355.88 g

Fat, Total

48.67 - 85.17 g

120.936 g

141.994%

48.67 g

85.17 g

Fat (Speciﬁc) Saturated Fat

< 24.3 g

39.744 g

163.557%

24.3 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.489 g

106.324%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

22.245 g

79.447%

28.0 g

Sugar, Total

No suggestion

113.953 g

Water

3000.00 g

2,875.678 g

95.856%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.40 mg

2.263 mg

161.649%

1.40 mg

Niacin

18.00 mg

28.171 mg

156.505%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.956 mg

102.934%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

3.532 µg

135.843%

2.60 µg

Folate (DFE)

600.00 µg

575.847 µg

95.974%

600.00 µg

Vitamin C

85.00 mg

169.647 mg

199.585%

85.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

770.00 µg

664.526 µg

86.302%

770.00 µg

Vitamin A (IU) 

2565.00 IU

3,211.18 IU

125.192%

2565.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

27.00 mg

15.875 mg

58.796%

27.00 mg

Magnesium

360.00 mg

351.565 mg

97.657%

360.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

11.00 mg

10.433 mg

94.846%

11.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Omnivore

End Date:

Macronutrient Ranges

 Report Parameters Start Date :

06/22/2019



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.4k 1.2k

Calories

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2190 kcal

2,611.951 kcal

Carbs

985.5-1,423.5 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

219-766.5 kcal

10%-35%

416.299 kcal

15.938%

Fats

438-766.5 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Omnivore

MyPlate Analysis

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

7.0 oz. eq.

tips

7.035 oz. eq.

100.505 %

Vegetables

3.0 cup eq.

tips

1.725 cup eq.

57.486 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.0 oz. eq.

tips

9.818 oz. eq.

163.636 %

Empty Calories

266.0 kcal

808.833 kcal

304.073 %

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Omnivore

Three Day Average

 Report Parameters Day 1 :

06/22/2019

X Day 3:

Day 2:



06/24/2019

06/23/2019



 3-Day Average

Intake vs. Goals 6/22/2019, 6/23/2019, 6/24/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2577.0 kcal

2,611.951 kcal

101.356%

2577.0 kcal

Protein

74.84 g

104.075 g

139.063%

74.84 g

Carbohydrate

289.91 - 418.76 g

285.613 g

98.518%

Nutrient

at DRI (if range) Reported Intake

Energy

289.91 g

418.76 g

Fat, Total

57.27 - 100.22 g

120.936 g

120.671%

57.27 g

100.22 g

Fat (Speciﬁc) Saturated Fat

< 28.6 g

39.744 g

138.967%

28.6 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.489 g

106.324%

1.40 g

Dietary Fiber, Total

28.0 g

22.245 g

79.447%

28.0 g

Sugar, Total

No suggestion

113.953 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,875.678 g

95.856%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.40 mg

2.263 mg

161.649%

1.40 mg

Niacin

18.00 mg

28.171 mg

156.505%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.956 mg

102.934%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

3.532 µg

135.843%

2.60 µg

Folate (DFE)

600.00 µg

575.847 µg

95.974%

600.00 µg

Vitamin C

85.00 mg

169.647 mg

199.585%

85.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

770.00 µg

664.526 µg

86.302%

770.00 µg

Vitamin A (IU) 

2565.00 IU

3,211.18 IU

125.192%

2565.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

27.00 mg

15.875 mg

58.796%

27.00 mg

Magnesium

360.00 mg

351.565 mg

97.657%

360.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Zinc

11.00 mg

10.433 mg

94.846%

11.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

150 lbs.

Age:

28 years

BMI:

24.208

Gender:

Female

Pregnancy:

20 - 27 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2577.0 kcal

Protein

74.84 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

289.91 - 418.76 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

57.27 - 100.22 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 28.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

27.00 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

11.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/22/2019, 6/23/2019, 6/24/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2577 kcal

2,611.951 kcal

Carbs

1,159.65-1,675.05 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

257.7-901.95 kcal

10%-35%

416.299 kcal

15.938%

Fats

515.4-901.95 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

Fat Breakdown 6/22/2019, 6/23/2019, 6/24/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

15.338%

Polyunsaturated Fat

7.63%

Saturated Fat

13.726%

Trans Fatty Acid

0.336%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 4.736%

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

MyPlate Analysis 6/22/2019, 6/23/2019, 6/24/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

7.035 oz. eq.

78.17 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.5 oz. eq.

tips

9.818 oz. eq.

151.049 %

Empty Calories

362.0 kcal

808.833 kcal

223.435 %

Your results are based on a 2577 calorie pattern. Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2.5 cups weekly Orange Vegetables = 7 cups weekly Dry Beans & Peas = 2.5 cups weekly Starchy Vegetables = 7 cups weekly Other Vegetables = 5.5 cups weekly Oils: Aim for 8 teaspoons of oil a day. Go Lean with Protein! Aim for this much every week: Seafood = 10 oz weekly Meat, Poultry & Eggs = 31 oz weekly Nuts, Seeds & Soy Products = 5 oz weekly * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet 6/22/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.00

546.12

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,606.959

2,829.002

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049

243.24

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,606.959

2,829.002

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

40.369

40.098

24.01

5.552

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

Meatballs, Frozen, Italian Style

12.247

6.855

18.889

6.487

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

103.822

321.571

129.884

40.654

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

7.599

8.475

0.00

95.94

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Total

49.861

24.857

0.716

245.267

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Meatballs, Frozen, Italian Style

7.814

2.846

0.491

56.132

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

49.861

24.857

0.716

245.267

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

6.694

0.836

2.706

5.289

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

Meatballs, Frozen, Italian Style

2.522

0.143

1.956

2.951

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

22.035

1.521

27.573

138.238

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

137.834

0.00

0.568

0.349

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

Meatballs, Frozen, Italian Style

45.646

0.00

0.116

0.196

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

2,921.417

0.00

1.834

2.051

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,921.417

0.00

1.834

2.051

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

17.365

0.743

0.566

147.60

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

Meatballs, Frozen, Italian Style

2.643

0.172

0.85

30.618

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

33.145

1.818

2.096

681.109

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.674

0.246

36.90

0.00

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

Meatballs, Frozen, Italian Style

0.00

0.085

18.711

62.086

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

200.528

0.575

432.831

3,395.456

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

14.268

1.353

221.40

4.084

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

Meatballs, Frozen, Italian Style

6.974

0.357

68.039

1.505

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

144.861

19.416

956.065

15.607

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

54.12

511.68

2.239

949.56

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

Meatballs, Frozen, Italian Style

26.365

251.745

1.412

566.426

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

411.841

3,719.502

9.621

3,508.507

6/23/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.00

86.56

3,397.113

2,525.124

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.00

275.40

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.399

223.395

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895

127.371

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.00

590.64

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481

84.862

Salsa

Dinner

2.00 tablespoon(s)

32.00

9.28

Sour Cream

Dinner

2.00 tablespoon(s)

24.00

47.52

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35

133.812

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,397.113

2,525.124

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

Bacon, Pork or Pork Side, Cooked

5.926

0.229

6.685

2.198

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Salad, Caesar, with Dressing

8.148

10.433

22.923

4.309

Chicken, Breast, Meat and Skin, Boneless, Roasted

33.793

0.00

8.822

2.483

Smoothie, Banana Strawberry

11.201

16.463

2.298

0.036

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Beef and Cheese

31.611

37.058

34.518

16.18

Dip, Avocado (Guacamole)

1.482

4.146

7.664

1.283

Salsa

0.486

2.125

0.054

0.007

Sour Cream

0.586

1.111

4.644

2.434

Chips, Tortilla, Plain

2.013

19.216

5.863

0.797

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

127.72

213.721

129.689

41.972

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

Bacon, Pork or Pork Side, Cooked

2.963

0.728

0.00

17.60

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Total

52.604

20.591

1.441

688.502

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Salad, Caesar, with Dressing

14.831

2.826

0.00

58.32

Chicken, Breast, Meat and Skin, Boneless, Roasted

3.436

1.882

0.00

95.255

Smoothie, Banana Strawberry

0.392

1.175

0.00

19.397

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

12.435

3.689

0.00

97.52

Dip, Avocado (Guacamole)

4.84

0.887

0.00

1.144

Salsa

0.006

0.025

0.00

Sour Cream

1.103

0.192

0.191

14.16

Chips, Tortilla, Plain

1.606

3.053

0.23

0.00

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

52.604

20.591

1.441

688.502

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

Bacon, Pork or Pork Side, Cooked

0.00

0.032

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Salad, Caesar, with Dressing

2.351

0.299

2.43

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

1.599

0.068

0.00

Smoothie, Banana Strawberry

0.03

0.02

1.502

10.036

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Beef and Cheese

3.097

0.527

1.84

3.606

Dip, Avocado (Guacamole)

0.831

0.053

2.221

1.18

Salsa

0.024

0.001

0.608

1.283

Sour Cream

0.156

0.018

0.00

0.818

Chips, Tortilla, Plain

2.983

0.065

1.531

0.221

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

16.404

1.556

16.702

77.269

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

Bacon, Pork or Pork Side, Cooked

1.971

0.00

0.065

0.042

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Salad, Caesar, with Dressing

118.325

0.00

0.134

0.219

Chicken, Breast, Meat and Skin, Boneless, Roasted

70.806

0.00

0.075

0.135

Smoothie, Banana Strawberry

38.858

0.00

0.014

0.345

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

Total

2,723.333

0.00

1.262

2.272

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

75.348

0.00

0.291

0.38

Dip, Avocado (Guacamole)

50.214

0.00

0.057

0.079

Salsa

28.57

0.00

0.011

0.01

Sour Cream

17.537

0.00

0.005

0.04

Chips, Tortilla, Plain

0.748

0.00

0.04

0.02

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,723.333

0.00

1.262

2.272

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

Bacon, Pork or Pork Side, Cooked

1.776

0.056

0.197

0.32

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Salad, Caesar, with Dressing

2.013

0.122

0.324

162.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

14.413

0.635

0.363

4.536

Smoothie, Banana Strawberry

0.266

0.117

0.00

10.22

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

5.091

0.248

1.398

104.88

Dip, Avocado (Guacamole)

0.863

0.143

0.056

0.00

Salsa

0.349

0.055

0.00

1.28

Sour Cream

0.022

0.01

0.05

1.44

Chips, Tortilla, Plain

0.238

0.051

0.102

3.402

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

30.123

1.929

3.773

485.449

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

Bacon, Pork or Pork Side, Cooked

0.00

0.16

1.76

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Salad, Caesar, with Dressing

6.966

0.324

466.56

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

0.113

31.752

105.461

Smoothie, Banana Strawberry

13.151

1.875

0.00

396.04

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

6.256

0.368

152.72

0.00

Dip, Avocado (Guacamole)

4.933

0.153

0.00

296.574

Salsa

0.608

0.00

7.36

147.52

Total

134.799

5.358

1,024.267

2,535.094

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Sour Cream

0.216

0.00

29.76

107.28

Chips, Tortilla, Plain

0.00

1.134

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

134.799

5.358

1,024.267

2,535.094

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

Bacon, Pork or Pork Side, Cooked

0.016

0.05

1.76

0.23

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Salad, Caesar, with Dressing

113.562

3.176

139.32

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.34

0.306

15.876

1.213

Smoothie, Banana Strawberry

0.544

0.082

281.09

1.231

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Beef and Cheese

10.12

1.086

493.12

4.011

Dip, Avocado (Guacamole)

17.035

0.569

24.319

0.536

Salsa

1.376

0.41

9.60

0.134

Sour Cream

0.36

0.091

24.24

0.017

Chips, Tortilla, Plain

5.925

1.001

30.051

0.431

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

160.789

9.262

1,451.954

16.864

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

Bacon, Pork or Pork Side, Cooked

5.28

90.40

0.56

369.60

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Salad, Caesar, with Dressing

25.92

327.24

0.875

419.58

Chicken, Breast, Meat and Skin, Boneless, Roasted

30.618

277.827

1.157

80.513

Smoothie, Banana Strawberry

41.288

309.292

0.199

76.132

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Beef and Cheese

42.32

388.24

4.986

1,260.40

Dip, Avocado (Guacamole)

20.362

304.103

0.251

158.18

Salsa

4.80

88.00

0.058

227.52

Sour Cream

2.40

30.00

0.079

7.44

Chips, Tortilla, Plain

23.814

51.597

0.391

92.988

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

318.998

2,898.943

11.871

4,144.243

Diet & Wellness Plus

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

1,796.226

1,032.776

6/23/2019

2,525.124

1,796.226

728.898

6/24/2019

2,481.727

1,796.226

685.501

Total:

7,835.853

5,388.677

2,447.175

Average:

2,611.951

1,796.226

815.725

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Omnivore

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

150 lbs.

Age:

28 years

BMI:

24.208

Gender:

Female

Pregnancy:

20 - 27 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2577.0 kcal

Protein

74.84 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

289.91 - 418.76 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

57.27 - 100.22 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 28.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

27.00 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

11.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Omnivore

Energy Balance

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

1,796.226

1,032.776

6/23/2019

2,525.124

1,796.226

728.898

6/24/2019

2,481.727

1,796.226

685.501

Total:

7,835.853

5,388.677

2,447.175

Average:

2,611.951

1,796.226

815.725

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Omnivore

Intake Vs Goals

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2577.0 kcal

2,611.951 kcal

101.356%

2577.0 kcal

Protein

74.84 g

104.075 g

139.063%

74.84 g

Carbohydrate

289.91 - 418.76 g

285.613 g

98.518%

Nutrient

at DRI (if range) Reported Intake

Energy

289.91 g

418.76 g

Fat, Total

57.27 - 100.22 g

120.936 g

120.671%

57.27 g

100.22 g

Fat (Speciﬁc) Saturated Fat

< 28.6 g

39.744 g

138.967%

28.6 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.489 g

106.324%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

22.245 g

79.447%

28.0 g

Sugar, Total

No suggestion

113.953 g

Water

3000.00 g

2,875.678 g

95.856%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.40 mg

2.263 mg

161.649%

1.40 mg

Niacin

18.00 mg

28.171 mg

156.505%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.956 mg

102.934%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

3.532 µg

135.843%

2.60 µg

Folate (DFE)

600.00 µg

575.847 µg

95.974%

600.00 µg

Vitamin C

85.00 mg

169.647 mg

199.585%

85.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

770.00 µg

664.526 µg

86.302%

770.00 µg

Vitamin A (IU) 

2565.00 IU

3,211.18 IU

125.192%

2565.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

27.00 mg

15.875 mg

58.796%

27.00 mg

Magnesium

360.00 mg

351.565 mg

97.657%

360.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

11.00 mg

10.433 mg

94.846%

11.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Omnivore

End Date:

Macronutrient Ranges

 Report Parameters Start Date :

06/22/2019



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2577 kcal

2,611.951 kcal

Carbs

1,159.65-1,675.05 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

257.7-901.95 kcal

10%-35%

416.299 kcal

15.938%

Fats

515.4-901.95 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Omnivore

MyPlate Analysis

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

7.035 oz. eq.

78.17 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.0 cup eq.

tips

3.64 cup eq.

181.992 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

6.5 oz. eq.

tips

9.818 oz. eq.

151.049 %

Empty Calories

362.0 kcal

808.833 kcal

223.435 %

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Omnivore

Three Day Average

 Report Parameters Day 1 :

06/22/2019

X Day 3:

Day 2:



06/24/2019

06/23/2019



 3-Day Average

Intake vs. Goals 6/22/2019, 6/23/2019, 6/24/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2822.0 kcal

2,611.951 kcal

92.557%

2822.0 kcal

Protein

88.81 g

104.075 g

117.188%

88.81 g

Carbohydrate

317.47 - 458.57 g

285.613 g

89.965%

Nutrient

at DRI (if range) Reported Intake

Energy

317.47 g

458.57 g

Fat, Total

62.71 - 109.74 g

120.936 g

110.202%

62.71 g

109.74 g

Fat (Speciﬁc) Saturated Fat

< 31.4 g

39.744 g

126.575%

31.4 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.489 g

106.324%

1.40 g

Dietary Fiber, Total

28.0 g

22.245 g

79.447%

28.0 g

Sugar, Total

No suggestion

113.953 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,875.678 g

95.856%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.40 mg

2.263 mg

161.649%

1.40 mg

Niacin

18.00 mg

28.171 mg

156.505%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.956 mg

102.934%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

3.532 µg

135.843%

2.60 µg

Folate (DFE)

600.00 µg

575.847 µg

95.974%

600.00 µg

Vitamin C

85.00 mg

169.647 mg

199.585%

85.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

770.00 µg

664.526 µg

86.302%

770.00 µg

Vitamin A (IU) 

2565.00 IU

3,211.18 IU

125.192%

2565.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

27.00 mg

15.875 mg

58.796%

27.00 mg

Magnesium

360.00 mg

351.565 mg

97.657%

360.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Zinc

11.00 mg

10.433 mg

94.846%

11.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

178 lbs.

Age:

28 years

BMI:

28.727

Gender:

Female

Pregnancy:

28+ Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2822.0 kcal

Protein

88.81 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

317.47 - 458.57 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

62.71 - 109.74 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 31.4 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

27.00 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

11.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.8k 1.6k 1.4k

Calories

6/22/2019, 6/23/2019, 6/24/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2822 kcal

2,611.951 kcal

Carbs

1,269.9-1,834.3 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

282.2-987.7 kcal

10%-35%

416.299 kcal

15.938%

Fats

564.4-987.7 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

Fat Breakdown 6/22/2019, 6/23/2019, 6/24/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

15.338%

Polyunsaturated Fat

7.63%

Saturated Fat

13.726%

Trans Fatty Acid

0.336%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 4.736%

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

MyPlate Analysis 6/22/2019, 6/23/2019, 6/24/2019 Goal *

Actual

% Goal

Grains

10.0 oz. eq.

tips

7.035 oz. eq.

70.353 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.5 cup eq.

tips

3.64 cup eq.

145.593 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

7.0 oz. eq.

tips

9.818 oz. eq.

140.26 %

Empty Calories

395.0 kcal

808.833 kcal

204.768 %

Your results are based on a 2822 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 = 2.5 cups weekly Orange Vegetables = 7 cups weekly Dry Beans & Peas = 2.5 cups weekly Starchy Vegetables = 7 cups weekly Other Vegetables = 5.5 cups weekly Oils: Aim for 8 teaspoons of oil a day. Go Lean with Protein! Aim for this much every week: Seafood = 11 oz weekly Meat, Poultry & Eggs = 34 oz weekly Nuts, Seeds & Soy Products = 5 oz weekly * MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet 6/22/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

Lunch

1.00 item(s)

246.00

546.12

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,606.959

2,829.002

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

Meatballs, Frozen, Italian Style

Dinner

3.00 ounce(s)

85.049

243.24

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,606.959

2,829.002

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

40.369

40.098

24.01

5.552

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

Meatballs, Frozen, Italian Style

12.247

6.855

18.889

6.487

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

103.822

321.571

129.884

40.654

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

7.599

8.475

0.00

95.94

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Total

49.861

24.857

0.716

245.267

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Meatballs, Frozen, Italian Style

7.814

2.846

0.491

56.132

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

49.861

24.857

0.716

245.267

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

6.694

0.836

2.706

5.289

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

Meatballs, Frozen, Italian Style

2.522

0.143

1.956

2.951

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

22.035

1.521

27.573

138.238

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

137.834

0.00

0.568

0.349

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

Meatballs, Frozen, Italian Style

45.646

0.00

0.116

0.196

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

2,921.417

0.00

1.834

2.051

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,921.417

0.00

1.834

2.051

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

17.365

0.743

0.566

147.60

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

Meatballs, Frozen, Italian Style

2.643

0.172

0.85

30.618

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

33.145

1.818

2.096

681.109

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

4.674

0.246

36.90

0.00

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

Meatballs, Frozen, Italian Style

0.00

0.085

18.711

62.086

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

200.528

0.575

432.831

3,395.456

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

14.268

1.353

221.40

4.084

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

Meatballs, Frozen, Italian Style

6.974

0.357

68.039

1.505

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

144.861

19.416

956.065

15.607

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise

54.12

511.68

2.239

949.56

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

Meatballs, Frozen, Italian Style

26.365

251.745

1.412

566.426

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

411.841

3,719.502

9.621

3,508.507

6/23/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

Bacon, Pork or Pork Side, Cooked

Breakfast

2.00 slice(s)

16.00

86.56

3,397.113

2,525.124

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Salad, Caesar, with Dressing

Lunch

1.50 cup(s)

162.00

275.40

Chicken, Breast, Meat and Skin, Boneless, Roasted

Lunch

4.00 ounce(s)

113.399

223.395

Smoothie, Banana Strawberry

Lunch

8.00 ﬂuid ounce(s)

238.895

127.371

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Beef and Cheese

Dinner

1.00 item(s)

184.00

590.64

Dip, Avocado (Guacamole)

Dinner

0.25 cup(s)

64.481

84.862

Salsa

Dinner

2.00 tablespoon(s)

32.00

9.28

Sour Cream

Dinner

2.00 tablespoon(s)

24.00

47.52

Chips, Tortilla, Plain

Dinner

1.00 ounce(s)

28.35

133.812

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,397.113

2,525.124

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

Bacon, Pork or Pork Side, Cooked

5.926

0.229

6.685

2.198

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Salad, Caesar, with Dressing

8.148

10.433

22.923

4.309

Chicken, Breast, Meat and Skin, Boneless, Roasted

33.793

0.00

8.822

2.483

Smoothie, Banana Strawberry

11.201

16.463

2.298

0.036

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Beef and Cheese

31.611

37.058

34.518

16.18

Dip, Avocado (Guacamole)

1.482

4.146

7.664

1.283

Salsa

0.486

2.125

0.054

0.007

Sour Cream

0.586

1.111

4.644

2.434

Chips, Tortilla, Plain

2.013

19.216

5.863

0.797

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

127.72

213.721

129.689

41.972

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

Bacon, Pork or Pork Side, Cooked

2.963

0.728

0.00

17.60

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Total

52.604

20.591

1.441

688.502

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Salad, Caesar, with Dressing

14.831

2.826

0.00

58.32

Chicken, Breast, Meat and Skin, Boneless, Roasted

3.436

1.882

0.00

95.255

Smoothie, Banana Strawberry

0.392

1.175

0.00

19.397

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

12.435

3.689

0.00

97.52

Dip, Avocado (Guacamole)

4.84

0.887

0.00

1.144

Salsa

0.006

0.025

0.00

Sour Cream

1.103

0.192

0.191

14.16

Chips, Tortilla, Plain

1.606

3.053

0.23

0.00

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

52.604

20.591

1.441

688.502

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

Bacon, Pork or Pork Side, Cooked

0.00

0.032

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Salad, Caesar, with Dressing

2.351

0.299

2.43

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

1.599

0.068

0.00

Smoothie, Banana Strawberry

0.03

0.02

1.502

10.036

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Beef and Cheese

3.097

0.527

1.84

3.606

Dip, Avocado (Guacamole)

0.831

0.053

2.221

1.18

Salsa

0.024

0.001

0.608

1.283

Sour Cream

0.156

0.018

0.00

0.818

Chips, Tortilla, Plain

2.983

0.065

1.531

0.221

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

16.404

1.556

16.702

77.269

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

Bacon, Pork or Pork Side, Cooked

1.971

0.00

0.065

0.042

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Salad, Caesar, with Dressing

118.325

0.00

0.134

0.219

Chicken, Breast, Meat and Skin, Boneless, Roasted

70.806

0.00

0.075

0.135

Smoothie, Banana Strawberry

38.858

0.00

0.014

0.345

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

Total

2,723.333

0.00

1.262

2.272

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

75.348

0.00

0.291

0.38

Dip, Avocado (Guacamole)

50.214

0.00

0.057

0.079

Salsa

28.57

0.00

0.011

0.01

Sour Cream

17.537

0.00

0.005

0.04

Chips, Tortilla, Plain

0.748

0.00

0.04

0.02

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,723.333

0.00

1.262

2.272

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

Bacon, Pork or Pork Side, Cooked

1.776

0.056

0.197

0.32

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Salad, Caesar, with Dressing

2.013

0.122

0.324

162.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

14.413

0.635

0.363

4.536

Smoothie, Banana Strawberry

0.266

0.117

0.00

10.22

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

5.091

0.248

1.398

104.88

Dip, Avocado (Guacamole)

0.863

0.143

0.056

0.00

Salsa

0.349

0.055

0.00

1.28

Sour Cream

0.022

0.01

0.05

1.44

Chips, Tortilla, Plain

0.238

0.051

0.102

3.402

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

30.123

1.929

3.773

485.449

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

Bacon, Pork or Pork Side, Cooked

0.00

0.16

1.76

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Salad, Caesar, with Dressing

6.966

0.324

466.56

0.00

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.00

0.113

31.752

105.461

Smoothie, Banana Strawberry

13.151

1.875

0.00

396.04

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Beef and Cheese

6.256

0.368

152.72

0.00

Dip, Avocado (Guacamole)

4.933

0.153

0.00

296.574

Salsa

0.608

0.00

7.36

147.52

Total

134.799

5.358

1,024.267

2,535.094

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Sour Cream

0.216

0.00

29.76

107.28

Chips, Tortilla, Plain

0.00

1.134

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

134.799

5.358

1,024.267

2,535.094

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

Bacon, Pork or Pork Side, Cooked

0.016

0.05

1.76

0.23

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Salad, Caesar, with Dressing

113.562

3.176

139.32

2.025

Chicken, Breast, Meat and Skin, Boneless, Roasted

0.34

0.306

15.876

1.213

Smoothie, Banana Strawberry

0.544

0.082

281.09

1.231

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Beef and Cheese

10.12

1.086

493.12

4.011

Dip, Avocado (Guacamole)

17.035

0.569

24.319

0.536

Salsa

1.376

0.41

9.60

0.134

Sour Cream

0.36

0.091

24.24

0.017

Chips, Tortilla, Plain

5.925

1.001

30.051

0.431

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

160.789

9.262

1,451.954

16.864

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

Bacon, Pork or Pork Side, Cooked

5.28

90.40

0.56

369.60

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Salad, Caesar, with Dressing

25.92

327.24

0.875

419.58

Chicken, Breast, Meat and Skin, Boneless, Roasted

30.618

277.827

1.157

80.513

Smoothie, Banana Strawberry

41.288

309.292

0.199

76.132

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Beef and Cheese

42.32

388.24

4.986

1,260.40

Dip, Avocado (Guacamole)

20.362

304.103

0.251

158.18

Salsa

4.80

88.00

0.058

227.52

Sour Cream

2.40

30.00

0.079

7.44

Chips, Tortilla, Plain

23.814

51.597

0.391

92.988

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

318.998

2,898.943

11.871

4,144.243

Diet & Wellness Plus

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

2,131.521

697.481

6/23/2019

2,525.124

2,131.521

393.602

6/24/2019

2,481.727

2,131.521

350.206

Total:

7,835.853

6,394.564

1,441.289

Average:

2,611.951

2,131.521

480.43

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Omnivore

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

178 lbs.

Age:

28 years

BMI:

28.727

Gender:

Female

Pregnancy:

28+ Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

Nutrient

DRI

Energy Kilocalories

2822.0 kcal

Protein

88.81 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

317.47 - 458.57 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

62.71 - 109.74 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 31.4 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

27.00 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

11.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Omnivore

Energy Balance

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/22/2019

2,829.002

2,131.521

697.481

6/23/2019

2,525.124

2,131.521

393.602

6/24/2019

2,481.727

2,131.521

350.206

Total:

7,835.853

6,394.564

1,441.289

Average:

2,611.951

2,131.521

480.43

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Omnivore

Intake Vs Goals

 Report Parameters Start Date :

06/22/2019

End Date:



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2822.0 kcal

2,611.951 kcal

92.557%

2822.0 kcal

Protein

88.81 g

104.075 g

117.188%

88.81 g

Carbohydrate

317.47 - 458.57 g

285.613 g

89.965%

Nutrient

at DRI (if range) Reported Intake

Energy

317.47 g

458.57 g

Fat, Total

62.71 - 109.74 g

120.936 g

110.202%

62.71 g

109.74 g

Fat (Speciﬁc) Saturated Fat

< 31.4 g

39.744 g

126.575%

31.4 g

Monounsaturated Fat

No suggestion

44.413 g

Polyunsaturated Fat

No suggestion

22.093 g

Trans Fatty Acid

No suggestion

0.972 g

Cholesterol

< No suggestion

385.133 mg

PFA 18:2, Linoleic

13.00 g

18.987 g

146.052%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.489 g

106.324%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

22.245 g

79.447%

28.0 g

Sugar, Total

No suggestion

113.953 g

Water

3000.00 g

2,875.678 g

95.856%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.837 mg

131.222%

1.40 mg

Riboﬂavin

1.40 mg

2.263 mg

161.649%

1.40 mg

Niacin

18.00 mg

28.171 mg

156.505%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.956 mg

102.934%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

3.532 µg

135.843%

2.60 µg

Folate (DFE)

600.00 µg

575.847 µg

95.974%

600.00 µg

Vitamin C

85.00 mg

169.647 mg

199.585%

85.00 mg

Vitamin D (ug)

15.00 µg

2.525 µg

16.837%

15.00 µg

Vitamin A (RAE) 

770.00 µg

664.526 µg

86.302%

770.00 µg

Vitamin A (IU) 

2565.00 IU

3,211.18 IU

125.192%

2565.00 IU

Vitamin K

90.00 µg

136.937 µg

152.152%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.673 mg

84.484%

15.00 mg

Calcium

1000.00 mg

1,133.296 mg

113.33%

1000.00 mg

Iron

27.00 mg

15.875 mg

58.796%

27.00 mg

Magnesium

360.00 mg

351.565 mg

97.657%

360.00 mg

Potassium

4700.00 mg

3,222.297 mg

68.56%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

11.00 mg

10.433 mg

94.846%

11.00 mg

Sodium

1500.00 mg

3,845.762 mg

256.384%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Omnivore

End Date:

Macronutrient Ranges

 Report Parameters Start Date :

06/22/2019



06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.8k 1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2822 kcal

2,611.951 kcal

Carbs

1,269.9-1,834.3 kcal

45%-65%

1,142.453 kcal

43.739%

Protein

282.2-987.7 kcal

10%-35%

416.299 kcal

15.938%

Fats

564.4-987.7 kcal

20%-35%

1,088.424 kcal

41.671%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Omnivore

MyPlate Analysis

 Report Parameters Start Date :

06/22/2019



End Date:

06/24/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

10.0 oz. eq.

tips

7.035 oz. eq.

70.353 %

Vegetables

3.5 cup eq.

tips

1.725 cup eq.

49.274 %

Fruits

2.5 cup eq.

tips

3.64 cup eq.

145.593 %

Dairy

3.0 cup eq.

tips

2.152 cup eq.

71.733 %

Protein Foods

7.0 oz. eq.

tips

9.818 oz. eq.

140.26 %

Empty Calories

395.0 kcal

808.833 kcal

204.768 %

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegan

Three Day Average

 Report Parameters Day 1 :

06/26/2019

Day 3:

Day 2:



06/28/2019

06/27/2019 X



 3-Day Average

Intake vs. Goals 6/26/2019, 6/27/2019, 6/28/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2667.0 kcal

2,311.556 kcal

86.673%

2667.0 kcal

Protein

100.83 g

69.817 g

69.242%

100.83 g

Carbohydrate

300.04 - 433.39 g

327.072 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

300.04 g

433.39 g

Fat, Total

59.27 - 103.72 g

86.237 g

100%

59.27 g

103.72 g

Fat (Speciﬁc) Saturated Fat

< 29.6 g

20.383 g

68.86%

29.6 g

Monounsaturated Fat

No suggestion

27.009 g

Polyunsaturated Fat

No suggestion

13.61 g

Trans Fatty Acid

No suggestion

0.031 g

Cholesterol

< No suggestion

58.046 mg

PFA 18:2, Linoleic

13.00 g

13.059 g

100.451%

13.00 g

PFA 18:3, Linolenic

1.30 g

0.836 g

64.313%

1.30 g

Dietary Fiber, Total

29.0 g

34.339 g

118.41%

29.0 g

Sugar, Total

No suggestion

129.384 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3800.00 g

2,805.304 g

73.824%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.458 mg

104.128%

1.40 mg

Riboﬂavin

1.60 mg

2.138 mg

133.623%

1.60 mg

Niacin

17.00 mg

13.81 mg

81.235%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.291 mg

64.573%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

0.999 µg

35.662%

2.80 µg

Folate (DFE)

500.00 µg

449.684 µg

89.937%

500.00 µg

Vitamin C

120.00 mg

185.519 mg

154.599%

120.00 mg

Vitamin D (ug)

15.00 µg

0.519 µg

3.459%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

702.59 µg

54.045%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

11,539.632 IU

268.364%

4300.00 IU

Vitamin K

90.00 µg

113.17 µg

125.744%

90.00 µg

Alpha-Tocopherol 

19.00 mg

12.086 mg

63.61%

19.00 mg

Calcium

1000.00 mg

797.163 mg

79.716%

1000.00 mg

Iron

16.20 mg

16.42 mg

101.358%

16.20 mg

Magnesium

320.00 mg

300.73 mg

93.978%

320.00 mg

Potassium

5100.00 mg

3,072.252 mg

60.24%

5100.00 mg

Zinc

18.00 mg

5.257 mg

29.205%

18.00 mg

Sodium

1500.00 mg

3,592.588 mg

239.506%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

171 lbs.

Age:

28 years

BMI:

27.597

Gender:

Female

Pregnancy:

Breastfeeding 0 - 6 Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2667.0 kcal

Protein

100.83 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.04 - 433.39 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.27 - 103.72 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/26/2019, 6/27/2019, 6/28/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2667 kcal

2,311.556 kcal

Carbs

1,200.15-1,733.55 kcal

45%-65%

1,308.289 kcal

56.598%

Protein

266.7-933.45 kcal

10%-35%

279.267 kcal

12.081%

Fats

533.4-933.45 kcal

20%-35%

776.137 kcal

33.576%

Alcohol

0 kcal

Fat Breakdown 6/26/2019, 6/27/2019, 6/28/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

10.546%

Polyunsaturated Fat

5.314%

Saturated Fat

7.959%

Trans Fatty Acid

0.012%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 9.841%

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

MyPlate Analysis 6/26/2019, 6/27/2019, 6/28/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

7.356 oz. eq.

81.737 %

Vegetables

3.5 cup eq.

tips

2.55 cup eq.

72.869 %

Fruits

2.0 cup eq.

tips

3.811 cup eq.

190.569 %

Dairy

3.0 cup eq.

tips

1.917 cup eq.

63.889 %

Protein Foods

6.5 oz. eq.

tips

10.403 oz. eq.

160.041 %

Empty Calories

362.0 kcal

466.667 kcal

128.913 %

Intake Spreadsheet 6/17/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

Lunch

2.00 slice(s)

234.00

608.40

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

3,530.934

2,243.637

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

GARDENBURGER Veggie Burger Patty, The Original

Dinner

2.50 ounce(s)

71.00

110.00

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Ketchup or Tomato Catsup

Dinner

1.00 tablespoon(s)

15.00

15.15

Mustard, Yellow

Dinner

1.00 teaspoon(s)

5.00

3.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,530.934

2,243.637

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

26.98

76.612

21.645

9.058

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

GARDENBURGER Veggie Burger Patty, The Original

5.00

16.00

3.00

1.50

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Ketchup or Tomato Catsup

0.156

4.11

0.015

0.002

Mustard, Yellow

0.187

0.292

0.167

0.011

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

68.688

317.389

84.385

28.564

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

5.794

4.61

0.00

44.46

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

5.00

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

Total

21.374

18.551

0.055

163.06

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Ketchup or Tomato Catsup

0.002

0.006

0.00

Mustard, Yellow

0.109

0.039

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

21.374

18.551

0.055

163.06

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

3.721

0.40

4.446

12.449

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

GARDENBURGER Veggie Burger Patty, The Original

0.00

4.00

0.00

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Ketchup or Tomato Catsup

0.006

0.00

0.045

3.191

Mustard, Yellow

0.018

0.019

0.20

0.046

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

16.587

1.234

26.556

125.216

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

103.334

0.00

1.06

2.867

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

GARDENBURGER Veggie Burger Patty, The Original

43.949

0.00

0.071

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Total

3,024.909

0.00

2.152

4.031

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ketchup or Tomato Catsup

10.277

0.00

0.002

0.025

Mustard, Yellow

4.186

0.00

0.009

0.004

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

3,024.909

0.00

2.152

4.031

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

7.17

0.285

1.591

255.06

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

GARDENBURGER Veggie Burger Patty, The Original

0.852

0.071

0.00

8.52

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Ketchup or Tomato Catsup

0.215

0.024

0.00

1.35

Mustard, Yellow

0.028

0.004

0.00

0.35

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

17.789

1.71

2.894

539.672

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

140.40

690.30

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Ketchup or Tomato Catsup

0.615

0.00

3.90

79.05

Mustard, Yellow

0.015

0.00

0.25

5.45

Total

177.912

1.53

491.29

3,759.83

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

177.912

1.53

491.29

3,759.83

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

17.55

2.668

388.44

4.61

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

GARDENBURGER Veggie Burger Patty, The Original

0.00

40.00

0.72

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Ketchup or Tomato Catsup

0.45

0.219

2.25

0.053

Mustard, Yellow

0.07

0.018

3.15

0.081

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

107.758

9.609

918.199

13.339

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

56.16

322.92

2.902

1,352.52

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

GARDENBURGER Veggie Burger Patty, The Original

12.78

125.00

0.213

490.00

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Ketchup or Tomato Catsup

1.95

42.15

0.026

136.05

Mustard, Yellow

2.40

7.60

0.032

55.20

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Total

318.597

3,054.337

7.254

3,560.857

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

318.597

3,054.337

7.254

3,560.857

6/26/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.00

250.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.00

196.48

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

63.319

151.235

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

122.756

120.558

Hummus

Lunch

0.25 cup(s)

61.50

108.855

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.00

150.00

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25

108.387

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.00

90.00

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.00

158.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.00

160.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.50

67.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.00

202.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,615.385

2,509.025

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

THOMAS Bagels, Cinnamon Raisin

8.00

50.00

1.50

0.00

Almond Butter, without Salt Added

6.707

6.022

17.76

1.329

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Falafel Patty, Vege (Vegan)

5.57

24.331

3.649

0.625

Brown Rice and Veggie Pita (Vegan)

4.174

20.193

2.626

0.259

Hummus

2.989

12.374

5.283

0.702

KETTLE Chips, Potato, Sea Salt & Vinegar

2.00

16.00

9.00

1.00

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

Raisins, Seedless

1.113

28.703

0.167

0.021

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

2.00

15.00

2.00

0.00

Pasta, Made without Egg, Cooked

5.594

32.154

1.254

0.179

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

17.00

10.00

6.00

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

9.00

4.50

0.00

Total

83.799

336.215

99.248

21.057

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

1.00

18.00

14.00

12.00

Water, Tap

0.00

Total

83.799

336.215

99.248

21.057

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

10.382

4.356

0.00

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Falafel Patty, Vege (Vegan)

1.112

1.477

0.00

9.40

Brown Rice and Veggie Pita (Vegan)

1.228

0.946

0.007

0.00

Hummus

2.992

1.297

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

7.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

Raisins, Seedless

0.018

0.013

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.239

0.65

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

42.833

18.642

0.033

9.40

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

THOMAS Bagels, Cinnamon Raisin

0.00

4.00

12.00

Almond Butter, without Salt Added

4.354

0.002

3.296

1.418

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Falafel Patty, Vege (Vegan)

1.412

0.06

2.992

3.102

Brown Rice and Veggie Pita (Vegan)

0.742

0.204

1.187

1.055

Hummus

1.252

0.046

2.46

0.166

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

Raisins, Seedless

0.01

0.003

1.341

21.456

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

1.00

10.00

Pasta, Made without Egg, Cooked

0.58

0.07

0.00

1.666

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

4.00

1.00

Total

17.011

0.552

34.571

134.58

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

13.00

Water, Tap

0.00

Total

17.011

0.552

34.571

134.58

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

0.375

0.255

Almond Butter, without Salt Added

0.525

0.00

0.013

0.30

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Falafel Patty, Vege (Vegan)

32.321

0.00

0.26

0.125

Brown Rice and Veggie Pita (Vegan)

90.515

0.00

0.209

0.124

Hummus

39.895

0.00

0.055

0.032

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

Raisins, Seedless

5.593

0.00

0.038

0.045

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

88.141

0.00

0.233

0.189

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

1,888.672

0.00

Total

2,810.04

0.00

1.613

1.805

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

THOMAS Bagels, Cinnamon Raisin

3.00

0.00

Almond Butter, without Salt Added

1.01

0.033

0.00

16.96

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Falafel Patty, Vege (Vegan)

1.636

0.212

0.095

63.457

Brown Rice and Veggie Pita (Vegan)

1.673

0.044

0.00

63.68

Hummus

0.245

0.00

36.285

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

Raisins, Seedless

0.278

0.063

0.00

1.813

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

1.719

0.036

0.00

78.08

Total

16.781

1.196

0.095

471.189

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

16.781

1.196

0.095

471.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

0.32

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Falafel Patty, Vege (Vegan)

2.812

0.027

0.00

39.496

Brown Rice and Veggie Pita (Vegan)

5.48

0.00

949.997

Hummus

4.859

0.00

3.075

KETTLE Chips, Potato, Sea Salt & Vinegar

9.00

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

Raisins, Seedless

0.834

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

4.80

0.00

37.50

750.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

1.20

0.00

5.00

100.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

45.00

900.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

214.21

0.027

177.82

4,547.433

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

100.00

2.70

Almond Butter, without Salt Added

0.00

7.747

111.04

1.117

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Falafel Patty, Vege (Vegan)

4.704

0.047

69.309

1.671

Brown Rice and Veggie Pita (Vegan)

26.37

0.475

73.131

1.531

Hummus

1.845

0.461

30.135

0.959

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

20.00

1.08

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

Raisins, Seedless

1.269

0.044

18.125

0.682

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Total

148.594

21.514

963.516

18.704

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

40.00

1.08

Pasta, Made without Egg, Cooked

0.00

7.68

1.446

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

60.00

2.70

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

180.00

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

0.36

Water, Tap

0.00

56.717

0.00

Total

148.594

21.514

963.516

18.704

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

410.00

Almond Butter, without Salt Added

89.28

239.36

1.053

2.24

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Falafel Patty, Vege (Vegan)

24.22

131.833

0.903

264.56

Brown Rice and Veggie Pita (Vegan)

17.609

107.581

0.466

361.63

Hummus

17.835

106.395

0.67

148.83

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

400.00

0.00

190.00

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Raisins, Seedless

11.60

271.513

0.08

3.988

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

450.00

0.00

500.00

Pasta, Made without Egg, Cooked

17.92

24.32

0.474

94.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

390.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

225.00

0.00

292.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

18.00

Water, Tap

18.906

0.00

56.717

Total

412.545

3,569.213

6.188

3,087.514

Item Name

Meal

Quantity

Wt (g)

Kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.00

270.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Avocado, California

Breakfast

0.25 item(s)

33.42

55.812

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.00

180.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.00

26.28

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.00

70.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75

46.888

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781

3,713.251

2,182.006

6/27/2019

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.80

200.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.00

140.00

Carrots

Afternoon Snack

0.75 cup(s)

91.50

37.515

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.00

330.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.00

22.50

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.00

20.00

Avocado, California

Dinner

0.50 item(s)

66.841

111.624

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.00

250.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,713.251

2,182.006

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

11.00

38.00

8.00

1.00

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Avocado, California

0.655

2.888

5.15

0.711

Fruit Salad

1.123

28.843

0.696

0.328

NATURE VALLEY Bar, Granola, Cinnamon

4.00

29.00

6.00

0.50

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.27

5.533

0.248

0.037

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

3.00

11.00

1.00

0.00

Edamame, Frozen, Prepared

4.615

3.453

2.015

0.24

Avocado, California

0.655

2.888

5.15

0.711

Potatoes, Sweet, Frozen, Baked

0.749

10.245

0.053

0.011

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00

25.00

7.00

2.00

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

4.00

10.00

9.00

1.00

Carrots

0.851

8.766

0.22

0.034

AMY'S Tamale, Verde, Black Bean

7.00

55.00

10.00

1.00

AMY'S Salsa, Organic, Black Bean & Corn

1.50

4.50

0.00

AMY'S Salsa, Organic, Medium

0.00

4.00

0.00

Avocado, California

1.31

5.775

10.30

1.421

NUTTER BUTTER Sandwich Cookies, Peanut Butter

4.00

37.00

10.00

2.50

Water, Tap

0.00

Total

56.963

327.613

75.079

11.527

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Avocado, California

3.275

0.607

0.00

Fruit Salad

0.151

0.07

0.00

1.678

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.026

0.117

0.00

Total

16.82

3.638

0.004

1.678

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.497

0.836

0.004

0.00

Avocado, California

3.275

0.607

0.00

Potatoes, Sweet, Frozen, Baked

0.002

0.021

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.013

0.107

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

6.55

1.214

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

3.00

0.00

Water, Tap

0.00

Total

16.82

3.638

0.004

1.678

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

5.00

3.00

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Avocado, California

0.559

0.042

2.273

0.10

Fruit Salad

0.048

0.019

2.392

23.29

NATURE VALLEY Bar, Granola, Cinnamon

0.00

2.00

11.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.077

0.04

2.045

3.49

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

6.00

Edamame, Frozen, Prepared

0.695

0.139

2.015

0.845

Avocado, California

0.559

0.042

2.273

0.10

Potatoes, Sweet, Frozen, Baked

0.018

0.003

0.788

4.015

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

2.35

0.34

2.00

22.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

Carrots

0.105

0.002

2.562

4.337

AMY'S Tamale, Verde, Black Bean

0.00

8.00

6.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.75

1.50

AMY'S Salsa, Organic, Medium

0.00

2.00

Avocado, California

1.119

0.084

4.545

0.201

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.00

15.00

Water, Tap

0.00

Total

5.577

0.722

41.889

128.354

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Total

2,580.962

0.00

0.608

0.578

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Avocado, California

24.173

0.00

0.025

0.048

Fruit Salad

93.814

0.00

0.065

0.056

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

138.234

0.00

0.058

0.042

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

28.199

0.00

0.078

0.06

Avocado, California

24.173

0.00

0.025

0.048

Potatoes, Sweet, Frozen, Baked

32.267

0.00

0.029

0.025

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

80.786

0.00

0.06

0.053

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

48.346

0.00

0.05

0.096

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

1,888.672

0.00

Total

2,580.962

0.00

0.608

0.578

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Avocado, California

0.639

0.096

0.00

29.744

Fruit Salad

0.578

0.135

0.006

11.943

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.534

0.094

0.00

35.04

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.355

0.039

0.00

120.513

Avocado, California

0.639

0.096

0.00

29.744

Potatoes, Sweet, Frozen, Baked

0.243

0.081

0.00

9.632

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.899

0.126

0.00

17.385

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

1.278

0.192

0.00

59.488

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

6.86

0.968

0.006

338.189

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

4.80

0.00

10.00

200.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Avocado, California

2.941

0.00

2.339

49.128

Fruit Salad

8.645

0.00

201.88

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

10.219

0.00

132.859

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

2.364

0.00

5.813

115.475

Avocado, California

2.941

0.00

2.339

49.128

Potatoes, Sweet, Frozen, Baked

3.984

0.00

456.634

9,137.09

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

15.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

5.399

0.00

764.025

15,285.976

AMY'S Tamale, Verde, Black Bean

15.00

0.00

25.00

500.00

AMY'S Salsa, Organic, Black Bean & Corn

3.60

0.00

7.50

150.00

AMY'S Salsa, Organic, Medium

4.80

0.00

10.00

200.00

Avocado, California

5.882

0.00

4.679

98.256

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

164.435

0.00

1,438.659

26,311.633

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

80.00

1.80

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Avocado, California

7.018

0.658

4.345

0.204

Fruit Salad

5.724

0.257

17.236

0.521

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.08

Salad, Lettuce with Tomatoes and Carrots, No Dressing

25.842

0.496

26.28

0.496

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

10.346

0.264

24.413

0.88

Avocado, California

7.018

0.658

4.345

0.204

Potatoes, Sweet, Frozen, Baked

1.095

0.337

15.323

0.236

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

40.00

1.44

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

40.00

1.44

Carrots

12.078

0.604

30.195

0.275

AMY'S Tamale, Verde, Black Bean

0.00

80.00

3.60

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.54

AMY'S Salsa, Organic, Medium

0.00

40.00

0.72

Total

83.157

5.135

509.772

17.218

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Avocado, California

14.037

1.317

8.689

0.408

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

20.00

1.44

Water, Tap

0.00

56.717

0.00

Total

83.157

5.135

509.772

17.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

540.00

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Avocado, California

9.692

169.442

0.227

2.674

Fruit Salad

17.623

254.049

0.18

12.81

NATURE VALLEY Bar, Granola, Cinnamon

0.00

100.00

0.00

160.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

13.139

290.539

0.234

27.739

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

880.00

Edamame, Frozen, Prepared

24.80

168.95

0.531

2.325

Avocado, California

9.692

169.442

0.227

2.674

Potatoes, Sweet, Frozen, Baked

9.194

165.054

0.131

3.502

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

70.00

0.00

25.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

230.00

Carrots

10.98

292.80

0.22

63.135

AMY'S Tamale, Verde, Black Bean

0.00

780.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

255.00

AMY'S Salsa, Organic, Medium

0.00

380.00

Avocado, California

19.384

338.884

0.455

5.347

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

85.00

0.00

210.00

Water, Tap

18.906

0.00

56.717

Total

171.05

2,593.206

2.328

4,129.393

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

2,047.697

461.328

6/27/2019

2,182.006

2,047.697

134.309

6/17/2019

2,243.637

2,047.697

195.94

Total:

6,934.668

6,143.092

791.576

Average:

2,311.556

2,047.697

263.859

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegan

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

171 lbs.

Age:

28 years

BMI:

27.597

Gender:

Female

Pregnancy:

Breastfeeding 0 - 6 Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2667.0 kcal

Protein

100.83 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.04 - 433.39 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.27 - 103.72 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegan

Energy Balance

End Date:

06/28/2019

 Report Parameters Start Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

2,047.697

461.328

6/27/2019

2,182.006

2,047.697

134.309

6/28/2019

2,207.533

2,047.697

159.836

Total:

6,898.564

6,143.092

755.472

Average:

2,299.521

2,047.697

251.824

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegan

Intake Vs Goals

 Report Parameters Start Date :

06/26/2019

End Date:



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2667.0 kcal

2,299.521 kcal

86.221%

2667.0 kcal

Protein

100.83 g

62.339 g

61.826%

100.83 g

Carbohydrate

300.04 - 433.39 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

300.04 g

433.39 g

Fat, Total

59.27 - 103.72 g

90.92 g

100%

59.27 g

103.72 g

Fat (Speciﬁc) Saturated Fat

< 29.6 g

17.319 g

58.51%

29.6 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.30 g

0.594 g

45.69%

1.30 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

29.0 g

42.509 g

146.583%

29.0 g

Sugar, Total

No suggestion

127.584 g

Water

3800.00 g

2,733.624 g

71.937%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.60 mg

1.081 mg

67.553%

1.60 mg

Niacin

17.00 mg

11.704 mg

68.845%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.306 mg

65.29%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1.134 µg

40.493%

2.80 µg

Folate (DFE)

500.00 µg

402.11 µg

80.422%

500.00 µg

Vitamin C

120.00 mg

190.935 mg

159.112%

120.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

625.977 µg

48.152%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

11,556.296 IU

268.751%

4300.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

19.00 mg

10.154 mg

53.444%

19.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

16.20 mg

17.431 mg

107.599%

16.20 mg

Magnesium

320.00 mg

299.461 mg

93.581%

320.00 mg

Potassium

5100.00 mg

2,975.439 mg

58.342%

5100.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

18.00 mg

4.684 mg

26.023%

18.00 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegan

Macronutrient Ranges

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2667 kcal

2,299.521 kcal

Carbs

1,200.15-1,733.55 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

266.7-933.45 kcal

10%-35%

249.356 kcal

10.844%

Fats

533.4-933.45 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegan

MyPlate Analysis

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

6.928 oz. eq.

76.978 %

Vegetables

3.5 cup eq.

tips

2.875 cup eq.

82.141 %

Fruits

2.0 cup eq.

tips

3.909 cup eq.

195.474 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

6.5 oz. eq.

tips

10.568 oz. eq.

162.582 %

Empty Calories

362.0 kcal

456.544 kcal

126.117 %

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegan

Three Day Average

 Report Parameters Day 1 :

06/26/2019

X Day 3:

Day 2:



06/28/2019

06/27/2019



 3-Day Average

Intake vs. Goals 6/26/2019, 6/27/2019, 6/28/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2670.0 kcal

2,299.521 kcal

86.124%

2670.0 kcal

Protein

92.58 g

62.339 g

67.335%

92.58 g

Carbohydrate

300.38 - 433.88 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

300.38 g

433.88 g

Fat, Total

59.33 - 103.83 g

90.92 g

100%

59.33 g

103.83 g

Fat (Speciﬁc) Saturated Fat

< 29.7 g

17.319 g

58.313%

29.7 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.30 g

0.594 g

45.69%

1.30 g

Dietary Fiber, Total

29.0 g

42.509 g

146.583%

29.0 g

Sugar, Total

No suggestion

127.584 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3800.00 g

2,733.624 g

71.937%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.60 mg

1.081 mg

67.553%

1.60 mg

Niacin

17.00 mg

11.704 mg

68.845%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.306 mg

65.29%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1.134 µg

40.493%

2.80 µg

Folate (DFE)

500.00 µg

402.11 µg

80.422%

500.00 µg

Vitamin C

120.00 mg

190.935 mg

159.112%

120.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

625.977 µg

48.152%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

11,556.296 IU

268.751%

4300.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

19.00 mg

10.154 mg

53.444%

19.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

16.20 mg

17.431 mg

107.599%

16.20 mg

Magnesium

320.00 mg

299.461 mg

93.581%

320.00 mg

Potassium

5100.00 mg

2,975.439 mg

58.342%

5100.00 mg

Zinc

18.00 mg

4.684 mg

26.023%

18.00 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

157 lbs.

Age:

28 years

BMI:

25.338

Gender:

Female

Pregnancy:

Breastfeeding 7+ Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2670.0 kcal

Protein

92.58 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.38 - 433.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.33 - 103.83 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.7 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/26/2019, 6/27/2019, 6/28/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2670 kcal

2,299.521 kcal

Carbs

1,201.5-1,735.5 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

267-934.5 kcal

10%-35%

249.356 kcal

10.844%

Fats

534-934.5 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

Fat Breakdown 6/26/2019, 6/27/2019, 6/28/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

9.266%

Polyunsaturated Fat

3.786%

Saturated Fat

6.798%

Trans Fatty Acid

0.149%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 15.687%

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

MyPlate Analysis 6/26/2019, 6/27/2019, 6/28/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

6.928 oz. eq.

76.978 %

Vegetables

3.5 cup eq.

tips

2.875 cup eq.

82.141 %

Fruits

2.0 cup eq.

tips

3.909 cup eq.

195.474 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

6.5 oz. eq.

tips

10.568 oz. eq.

162.582 %

Empty Calories

362.0 kcal

456.544 kcal

126.117 %

Intake Spreadsheet 6/26/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.00

250.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.00

196.48

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

63.319

151.235

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

122.756

120.558

Hummus

Lunch

0.25 cup(s)

61.50

108.855

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.00

150.00

3,615.385

2,509.025

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25

108.387

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.00

90.00

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.00

158.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.00

160.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.50

67.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.00

202.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,615.385

2,509.025

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

THOMAS Bagels, Cinnamon Raisin

8.00

50.00

1.50

0.00

Almond Butter, without Salt Added

6.707

6.022

17.76

1.329

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Falafel Patty, Vege (Vegan)

5.57

24.331

3.649

0.625

Brown Rice and Veggie Pita (Vegan)

4.174

20.193

2.626

0.259

Hummus

2.989

12.374

5.283

0.702

KETTLE Chips, Potato, Sea Salt & Vinegar

2.00

16.00

9.00

1.00

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

Raisins, Seedless

1.113

28.703

0.167

0.021

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

2.00

15.00

2.00

0.00

Pasta, Made without Egg, Cooked

5.594

32.154

1.254

0.179

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

17.00

10.00

6.00

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

9.00

4.50

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

1.00

18.00

14.00

12.00

Water, Tap

0.00

Total

83.799

336.215

99.248

21.057

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

10.382

4.356

0.00

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Falafel Patty, Vege (Vegan)

1.112

1.477

0.00

9.40

Brown Rice and Veggie Pita (Vegan)

1.228

0.946

0.007

0.00

Hummus

2.992

1.297

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

7.00

1.00

0.00

Total

42.833

18.642

0.033

9.40

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

Raisins, Seedless

0.018

0.013

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.239

0.65

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

42.833

18.642

0.033

9.40

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

THOMAS Bagels, Cinnamon Raisin

0.00

4.00

12.00

Almond Butter, without Salt Added

4.354

0.002

3.296

1.418

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Falafel Patty, Vege (Vegan)

1.412

0.06

2.992

3.102

Brown Rice and Veggie Pita (Vegan)

0.742

0.204

1.187

1.055

Hummus

1.252

0.046

2.46

0.166

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

Raisins, Seedless

0.01

0.003

1.341

21.456

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

1.00

10.00

Pasta, Made without Egg, Cooked

0.58

0.07

0.00

1.666

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

4.00

1.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

13.00

Water, Tap

0.00

Total

17.011

0.552

34.571

134.58

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

0.375

0.255

Almond Butter, without Salt Added

0.525

0.00

0.013

0.30

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Falafel Patty, Vege (Vegan)

32.321

0.00

0.26

0.125

Brown Rice and Veggie Pita (Vegan)

90.515

0.00

0.209

0.124

Total

2,810.04

0.00

1.613

1.805

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Hummus

39.895

0.00

0.055

0.032

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

Raisins, Seedless

5.593

0.00

0.038

0.045

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

88.141

0.00

0.233

0.189

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

1,888.672

0.00

Total

2,810.04

0.00

1.613

1.805

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

THOMAS Bagels, Cinnamon Raisin

3.00

0.00

Almond Butter, without Salt Added

1.01

0.033

0.00

16.96

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Falafel Patty, Vege (Vegan)

1.636

0.212

0.095

63.457

Brown Rice and Veggie Pita (Vegan)

1.673

0.044

0.00

63.68

Hummus

0.245

0.00

36.285

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

Raisins, Seedless

0.278

0.063

0.00

1.813

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

1.719

0.036

0.00

78.08

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

16.781

1.196

0.095

471.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

0.32

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Total

214.21

0.027

177.82

4,547.433

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Falafel Patty, Vege (Vegan)

2.812

0.027

0.00

39.496

Brown Rice and Veggie Pita (Vegan)

5.48

0.00

949.997

Hummus

4.859

0.00

3.075

KETTLE Chips, Potato, Sea Salt & Vinegar

9.00

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

Raisins, Seedless

0.834

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

4.80

0.00

37.50

750.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

1.20

0.00

5.00

100.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

45.00

900.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

214.21

0.027

177.82

4,547.433

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

100.00

2.70

Almond Butter, without Salt Added

0.00

7.747

111.04

1.117

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Falafel Patty, Vege (Vegan)

4.704

0.047

69.309

1.671

Brown Rice and Veggie Pita (Vegan)

26.37

0.475

73.131

1.531

Hummus

1.845

0.461

30.135

0.959

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

20.00

1.08

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

Raisins, Seedless

1.269

0.044

18.125

0.682

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

40.00

1.08

Pasta, Made without Egg, Cooked

0.00

7.68

1.446

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

60.00

2.70

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

180.00

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

0.36

Water, Tap

0.00

56.717

0.00

Total

148.594

21.514

963.516

18.704

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

410.00

Almond Butter, without Salt Added

89.28

239.36

1.053

2.24

Juice, Orange

27.28

496.00

0.124

2.48

Total

412.545

3,569.213

6.188

3,087.514

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Falafel Patty, Vege (Vegan)

24.22

131.833

0.903

264.56

Brown Rice and Veggie Pita (Vegan)

17.609

107.581

0.466

361.63

Hummus

17.835

106.395

0.67

148.83

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

400.00

0.00

190.00

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Raisins, Seedless

11.60

271.513

0.08

3.988

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

450.00

0.00

500.00

Pasta, Made without Egg, Cooked

17.92

24.32

0.474

94.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

390.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

225.00

0.00

292.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

18.00

Water, Tap

18.906

0.00

56.717

Total

412.545

3,569.213

6.188

3,087.514

Item Name

Meal

Quantity

Wt (g)

Kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.00

270.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Avocado, California

Breakfast

0.25 item(s)

33.42

55.812

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.00

180.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.00

26.28

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.00

70.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75

46.888

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.80

200.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.00

140.00

Carrots

Afternoon Snack

0.75 cup(s)

91.50

37.515

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.00

330.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.00

22.50

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.00

20.00

Avocado, California

Dinner

0.50 item(s)

66.841

111.624

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.00

250.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,713.251

2,182.006

6/27/2019

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

11.00

38.00

8.00

1.00

Total

56.963

327.613

75.079

11.527

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Avocado, California

0.655

2.888

5.15

0.711

Fruit Salad

1.123

28.843

0.696

0.328

NATURE VALLEY Bar, Granola, Cinnamon

4.00

29.00

6.00

0.50

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.27

5.533

0.248

0.037

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

3.00

11.00

1.00

0.00

Edamame, Frozen, Prepared

4.615

3.453

2.015

0.24

Avocado, California

0.655

2.888

5.15

0.711

Potatoes, Sweet, Frozen, Baked

0.749

10.245

0.053

0.011

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00

25.00

7.00

2.00

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

4.00

10.00

9.00

1.00

Carrots

0.851

8.766

0.22

0.034

AMY'S Tamale, Verde, Black Bean

7.00

55.00

10.00

1.00

AMY'S Salsa, Organic, Black Bean & Corn

1.50

4.50

0.00

AMY'S Salsa, Organic, Medium

0.00

4.00

0.00

Avocado, California

1.31

5.775

10.30

1.421

NUTTER BUTTER Sandwich Cookies, Peanut Butter

4.00

37.00

10.00

2.50

Water, Tap

0.00

Total

56.963

327.613

75.079

11.527

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Avocado, California

3.275

0.607

0.00

Fruit Salad

0.151

0.07

0.00

1.678

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.026

0.117

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.497

0.836

0.004

0.00

Avocado, California

3.275

0.607

0.00

Potatoes, Sweet, Frozen, Baked

0.002

0.021

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.013

0.107

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

6.55

1.214

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

3.00

0.00

Total

16.82

3.638

0.004

1.678

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Water, Tap

0.00

Total

16.82

3.638

0.004

1.678

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

5.00

3.00

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Avocado, California

0.559

0.042

2.273

0.10

Fruit Salad

0.048

0.019

2.392

23.29

NATURE VALLEY Bar, Granola, Cinnamon

0.00

2.00

11.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.077

0.04

2.045

3.49

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

6.00

Edamame, Frozen, Prepared

0.695

0.139

2.015

0.845

Avocado, California

0.559

0.042

2.273

0.10

Potatoes, Sweet, Frozen, Baked

0.018

0.003

0.788

4.015

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

2.35

0.34

2.00

22.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

Carrots

0.105

0.002

2.562

4.337

AMY'S Tamale, Verde, Black Bean

0.00

8.00

6.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.75

1.50

AMY'S Salsa, Organic, Medium

0.00

2.00

Avocado, California

1.119

0.084

4.545

0.201

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.00

15.00

Water, Tap

0.00

Total

5.577

0.722

41.889

128.354

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Avocado, California

24.173

0.00

0.025

0.048

Fruit Salad

93.814

0.00

0.065

0.056

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

138.234

0.00

0.058

0.042

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

28.199

0.00

0.078

0.06

Avocado, California

24.173

0.00

0.025

0.048

Potatoes, Sweet, Frozen, Baked

32.267

0.00

0.029

0.025

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

80.786

0.00

0.06

0.053

Total

2,580.962

0.00

0.608

0.578

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

48.346

0.00

0.05

0.096

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

1,888.672

0.00

Total

2,580.962

0.00

0.608

0.578

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Avocado, California

0.639

0.096

0.00

29.744

Fruit Salad

0.578

0.135

0.006

11.943

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.534

0.094

0.00

35.04

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.355

0.039

0.00

120.513

Avocado, California

0.639

0.096

0.00

29.744

Potatoes, Sweet, Frozen, Baked

0.243

0.081

0.00

9.632

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.899

0.126

0.00

17.385

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

1.278

0.192

0.00

59.488

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

6.86

0.968

0.006

338.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

4.80

0.00

10.00

200.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Avocado, California

2.941

0.00

2.339

49.128

Fruit Salad

8.645

0.00

201.88

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

10.219

0.00

132.859

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

2.364

0.00

5.813

115.475

Avocado, California

2.941

0.00

2.339

49.128

Potatoes, Sweet, Frozen, Baked

3.984

0.00

456.634

9,137.09

Total

164.435

0.00

1,438.659

26,311.633

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

15.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

5.399

0.00

764.025

15,285.976

AMY'S Tamale, Verde, Black Bean

15.00

0.00

25.00

500.00

AMY'S Salsa, Organic, Black Bean & Corn

3.60

0.00

7.50

150.00

AMY'S Salsa, Organic, Medium

4.80

0.00

10.00

200.00

Avocado, California

5.882

0.00

4.679

98.256

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

164.435

0.00

1,438.659

26,311.633

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

80.00

1.80

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Avocado, California

7.018

0.658

4.345

0.204

Fruit Salad

5.724

0.257

17.236

0.521

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.08

Salad, Lettuce with Tomatoes and Carrots, No Dressing

25.842

0.496

26.28

0.496

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

10.346

0.264

24.413

0.88

Avocado, California

7.018

0.658

4.345

0.204

Potatoes, Sweet, Frozen, Baked

1.095

0.337

15.323

0.236

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

40.00

1.44

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

40.00

1.44

Carrots

12.078

0.604

30.195

0.275

AMY'S Tamale, Verde, Black Bean

0.00

80.00

3.60

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.54

AMY'S Salsa, Organic, Medium

0.00

40.00

0.72

Avocado, California

14.037

1.317

8.689

0.408

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

20.00

1.44

Water, Tap

0.00

56.717

0.00

Total

83.157

5.135

509.772

17.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

540.00

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Avocado, California

9.692

169.442

0.227

2.674

Fruit Salad

17.623

254.049

0.18

12.81

NATURE VALLEY Bar, Granola, Cinnamon

0.00

100.00

0.00

160.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

13.139

290.539

0.234

27.739

Total

171.05

2,593.206

2.328

4,129.393

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

880.00

Edamame, Frozen, Prepared

24.80

168.95

0.531

2.325

Avocado, California

9.692

169.442

0.227

2.674

Potatoes, Sweet, Frozen, Baked

9.194

165.054

0.131

3.502

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

70.00

0.00

25.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

230.00

Carrots

10.98

292.80

0.22

63.135

AMY'S Tamale, Verde, Black Bean

0.00

780.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

255.00

AMY'S Salsa, Organic, Medium

0.00

380.00

Avocado, California

19.384

338.884

0.455

5.347

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

85.00

0.00

210.00

Water, Tap

18.906

0.00

56.717

Total

171.05

2,593.206

2.328

4,129.393

6/28/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

Breakfast

1.00 item(s)

170.00

150.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

GENERAL MILLS FIBER ONE Cereal

Breakfast

0.50 cup(s)

30.00

60.00

NATURE VALLEY Bar, Granola, Peanut Butter

Morning Snack

2.00 item(s)

42.00

180.00

DAIYA Pizza, Margherita, Vegan, Frozen

Lunch

0.33 item(s)

135.766

356.757

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

1.25 cup(s)

91.25

16.425

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

Lunch

2.00 tablespoon(s)

30.00

90.00

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

PLANTERS Nuts, Mixed

Afternoon Snack

2.00 ounce(s)

56.00

340.00

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

AMY'S Veggie Burger, California, Light in Sodium

Dinner

1.00 item(s)

71.00

110.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

Dinner

1.00 item(s)

53.00

130.00

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Avocado, California

Dinner

0.25 item(s)

33.42

55.812

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

HEINZ Tomato Ketchup

Dinner

2.00 tablespoon(s)

34.00

40.00

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,611.291

2,207.533

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

1.00

22.00

6.00

Banana

1.286

26.951

0.389

0.132

Total

46.255

327.471

98.433

19.373

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Juice, Orange

1.736

25.792

0.496

0.06

GENERAL MILLS FIBER ONE Cereal

2.00

25.00

1.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

5.00

30.00

7.00

1.00

DAIYA Pizza, Margherita, Vegan, Frozen

4.955

50.541

15.856

3.468

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.794

3.458

0.155

0.023

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

1.00

10.00

1.00

Avocado, California

0.655

2.888

5.15

0.711

PLANTERS Nuts, Mixed

12.00

10.00

30.00

4.00

Pear

0.598

25.282

0.232

0.037

AMY'S Veggie Burger, California, Light in Sodium

5.00

16.00

4.00

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

6.00

24.00

2.00

0.50

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Avocado, California

0.655

2.888

5.15

0.711

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

HEINZ Tomato Ketchup

0.00

10.00

0.00

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

46.255

327.471

98.433

19.373

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

GENERAL MILLS FIBER ONE Cereal

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

1.06

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.016

0.073

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

3.275

0.607

0.00

PLANTERS Nuts, Mixed

0.00

Pear

0.139

0.156

0.00

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.00

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Avocado, California

3.275

0.607

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.002

0.037

0.00

Total

11.172

6.657

1.103

0.00

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

11.172

6.657

1.103

0.00

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

2.00

19.00

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

GENERAL MILLS FIBER ONE Cereal

0.00

14.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

2.00

11.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

2.973

4.955

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.048

0.025

1.278

2.181

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.559

0.042

2.273

0.10

PLANTERS Nuts, Mixed

0.00

4.00

2.00

Pear

0.154

0.002

5.146

16.185

AMY'S Veggie Burger, California, Light in Sodium

0.00

3.00

1.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

4.00

2.00

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Avocado, California

0.559

0.042

2.273

0.10

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

HEINZ Tomato Ketchup

0.00

8.00

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

5.128

0.508

51.067

119.816

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

GENERAL MILLS FIBER ONE Cereal

0.957

0.00

0.375

0.425

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

86.396

0.00

0.036

0.026

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

24.173

0.00

0.025

0.048

PLANTERS Nuts, Mixed

0.00

Pear

139.374

0.00

0.02

0.043

AMY'S Veggie Burger, California, Light in Sodium

0.00

Total

2,809.87

0.00

0.979

0.86

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Avocado, California

24.173

0.00

0.025

0.048

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

HEINZ Tomato Ketchup

0.00

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,809.87

0.00

0.979

0.86

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

1.80

0.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

GENERAL MILLS FIBER ONE Cereal

5.00

0.50

1.50

165.90

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.334

0.059

0.00

21.90

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.639

0.096

0.00

29.744

PLANTERS Nuts, Mixed

0.00

Pear

0.267

0.048

0.00

11.62

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Avocado, California

0.639

0.096

0.00

29.744

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

11.47

1.753

3.30

396.951

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

GENERAL MILLS FIBER ONE Cereal

6.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

14.865

297.297

Total

194.159

0.00

261.451

3,809.823

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Salad, Lettuce with Tomatoes and Carrots, No Dressing

6.387

0.00

83.037

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

2.941

0.00

2.339

49.128

PLANTERS Nuts, Mixed

0.00

Pear

7.138

0.00

1.66

41.50

AMY'S Veggie Burger, California, Light in Sodium

2.40

0.00

37.50

750.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Avocado, California

2.941

0.00

2.339

49.128

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

HEINZ Tomato Ketchup

2.40

0.00

200.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

194.159

0.00

261.451

3,809.823

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

250.00

1.44

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

GENERAL MILLS FIBER ONE Cereal

0.24

0.273

100.00

4.50

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

1.08

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

59.459

1.427

Salad, Lettuce with Tomatoes and Carrots, No Dressing

16.151

0.31

16.425

0.31

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

7.018

0.658

4.345

0.204

PLANTERS Nuts, Mixed

0.00

80.00

2.16

Pear

7.304

0.199

14.94

0.299

AMY'S Veggie Burger, California, Light in Sodium

0.00

20.00

1.08

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.44

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Avocado, California

7.018

0.658

4.345

0.204

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

HEINZ Tomato Ketchup

0.00

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

57.711

3.815

693.288

16.371

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Total

314.787

2,763.898

5.536

2,586.901

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

100.00

0.00

5.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

GENERAL MILLS FIBER ONE Cereal

40.00

180.00

3.75

105.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

105.00

0.00

190.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

535.135

Salad, Lettuce with Tomatoes and Carrots, No Dressing

8.212

181.587

0.146

17.337

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

290.00

Avocado, California

9.692

169.442

0.227

2.674

PLANTERS Nuts, Mixed

0.00

220.00

Pear

11.62

192.56

0.166

1.66

AMY'S Veggie Burger, California, Light in Sodium

0.00

250.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

190.00

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Avocado, California

9.692

169.442

0.227

2.674

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

HEINZ Tomato Ketchup

0.00

320.00

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

314.787

2,763.898

5.536

2,586.901

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,880.05

628.975

6/27/2019

2,182.006

1,880.05

301.956

6/28/2019

2,207.533

1,880.05

327.483

Total:

6,898.564

5,640.149

1,258.415

Average:

2,299.521

1,880.05

419.472

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegan

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

157 lbs.

Age:

28 years

BMI:

25.338

Gender:

Female

Pregnancy:

Breastfeeding 7+ Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2670.0 kcal

Protein

92.58 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.38 - 433.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.33 - 103.83 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.7 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegan

Energy Balance

End Date:

06/28/2019

 Report Parameters Start Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,880.05

628.975

6/27/2019

2,182.006

1,880.05

301.956

6/28/2019

2,207.533

1,880.05

327.483

Total:

6,898.564

5,640.149

1,258.415

Average:

2,299.521

1,880.05

419.472

https://ng.cengage.com/static/nb/ui/evo/index.html?eISBN=9780357045459&id=515409849&snapshotId=1233617&dockApUid=122&nbId=1233617&

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegan

Intake Vs Goals

 Report Parameters Start Date :

06/26/2019

End Date:



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2670.0 kcal

2,299.521 kcal

86.124%

2670.0 kcal

Protein

92.58 g

62.339 g

67.335%

92.58 g

Carbohydrate

300.38 - 433.88 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

300.38 g

433.88 g

Fat, Total

59.33 - 103.83 g

90.92 g

100%

59.33 g

103.83 g

Fat (Speciﬁc) Saturated Fat

< 29.7 g

17.319 g

58.313%

29.7 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.30 g

0.594 g

45.69%

1.30 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

29.0 g

42.509 g

146.583%

29.0 g

Sugar, Total

No suggestion

127.584 g

Water

3800.00 g

2,733.624 g

71.937%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.60 mg

1.081 mg

67.553%

1.60 mg

Niacin

17.00 mg

11.704 mg

68.845%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.306 mg

65.29%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1.134 µg

40.493%

2.80 µg

Folate (DFE)

500.00 µg

402.11 µg

80.422%

500.00 µg

Vitamin C

120.00 mg

190.935 mg

159.112%

120.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

625.977 µg

48.152%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

11,556.296 IU

268.751%

4300.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

19.00 mg

10.154 mg

53.444%

19.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

16.20 mg

17.431 mg

107.599%

16.20 mg

Magnesium

320.00 mg

299.461 mg

93.581%

320.00 mg

Potassium

5100.00 mg

2,975.439 mg

58.342%

5100.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

18.00 mg

4.684 mg

26.023%

18.00 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegan

Macronutrient Ranges

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2670 kcal

2,299.521 kcal

Carbs

1,201.5-1,735.5 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

267-934.5 kcal

10%-35%

249.356 kcal

10.844%

Fats

534-934.5 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegan

MyPlate Analysis

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

6.928 oz. eq.

76.978 %

Vegetables

3.5 cup eq.

tips

2.875 cup eq.

82.141 %

Fruits

2.0 cup eq.

tips

3.909 cup eq.

195.474 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

6.5 oz. eq.

tips

10.568 oz. eq.

162.582 %

Empty Calories

362.0 kcal

456.544 kcal

126.117 %

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Three Day Average

 Report Parameters Day 1 :

06/26/2019

X Day 3:

Day 2:



06/28/2019

06/27/2019



 3-Day Average

Intake vs. Goals 6/26/2019, 6/27/2019, 6/28/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2180.0 kcal

2,345.516 kcal

107.592%

2180.0 kcal

Protein

50.08 g

70.381 g

140.537%

50.08 g

Carbohydrate

245.25 - 354.25 g

331.914 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

245.25 g

354.25 g

Fat, Total

48.44 - 84.78 g

87.164 g

102.812%

48.44 g

84.78 g

Fat (Speciﬁc) Saturated Fat

< 24.2 g

16.292 g

67.322%

24.2 g

Monounsaturated Fat

No suggestion

29.826 g

Polyunsaturated Fat

No suggestion

11.14 g

Trans Fatty Acid

No suggestion

0.018 g

Cholesterol

< No suggestion

5.539 mg

PFA 18:2, Linoleic

12.00 g

11.294 g

94.12%

12.00 g

PFA 18:3, Linolenic

1.10 g

0.637 g

57.906%

1.10 g

Dietary Fiber, Total

25.0 g

38.23 g

152.92%

25.0 g

Sugar, Total

No suggestion

131.467 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

2700.00 g

2,695.501 g

99.833%

2700.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.10 mg

1.111 mg

100.971%

1.10 mg

Riboﬂavin

1.10 mg

1.191 mg

108.309%

1.10 mg

Niacin

14.00 mg

11.82 mg

84.431%

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

1.082 mg

83.248%

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

0.051 µg

2.113%

2.40 µg

Folate (DFE)

400.00 µg

404.689 µg

101.172%

400.00 µg

Vitamin C

75.00 mg

189.322 mg

252.43%

75.00 mg

Vitamin D (ug)

15.00 µg

0.013 µg

0.089%

15.00 µg

Vitamin A (RAE) 

700.00 µg

808.239 µg

115.463%

700.00 µg

Vitamin A (IU) 

2333.00 IU

15,429.532 IU

661.36%

2333.00 IU

Vitamin K

90.00 µg

115.875 µg

128.751%

90.00 µg

Alpha-Tocopherol 

15.00 mg

13.324 mg

88.828%

15.00 mg

Calcium

1000.00 mg

736.644 mg

73.664%

1000.00 mg

Iron

32.40 mg

17.961 mg

55.435%

32.40 mg

Magnesium

310.00 mg

291.797 mg

94.128%

310.00 mg

Potassium

4700.00 mg

3,081.209 mg

65.558%

4700.00 mg

Zinc

12.00 mg

4.258 mg

35.485%

12.00 mg

Sodium

1500.00 mg

3,608.454 mg

240.564%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2180.0 kcal

Protein

50.08 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

245.25 - 354.25 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.44 - 84.78 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.2 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

12.00 g

PFA 18:3, Linolenic

1.10 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

25.0 g

Sugar, Total

* No recommendation

Other Water

2700.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.10 mg

Riboﬂavin

1.10 mg

Niacin

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

Folate (DFE)

400.00 µg

Vitamin C

75.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

700.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2333.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

32.40 mg

Magnesium

310.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.4k 1.2k

Calories

6/26/2019, 6/27/2019, 6/28/2019

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2180 kcal

2,345.516 kcal

Carbs

981-1,417 kcal

45%-65%

1,327.657 kcal

56.604%

Protein

218-763 kcal

10%-35%

281.524 kcal

12.003%

Fats

436-763 kcal

20%-35%

784.473 kcal

33.446%

Alcohol

0 kcal

Fat Breakdown 6/26/2019, 6/27/2019, 6/28/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

11.477%

Polyunsaturated Fat

4.286%

Saturated Fat

6.269%

Trans Fatty Acid

0.007%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 11.5%

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

MyPlate Analysis 6/26/2019, 6/27/2019, 6/28/2019 Goal *

Actual

% Goal

Grains

7.0 oz. eq.

tips

7.526 oz. eq.

107.514 %

Vegetables

3.0 cup eq.

tips

3.145 cup eq.

104.825 %

Fruits

2.0 cup eq.

tips

3.395 cup eq.

169.766 %

Dairy

3.0 cup eq.

tips

0.5 cup eq.

16.667 %

Protein Foods

6.0 oz. eq.

tips

12.604 oz. eq.

210.067 %

Empty Calories

266.0 kcal

427.0 kcal

160.526 %

Intake Spreadsheet 6/26/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.00

250.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.00

196.48

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

63.319

151.235

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

122.756

120.558

Hummus

Lunch

0.25 cup(s)

61.50

108.855

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.00

150.00

3,615.385

2,509.025

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25

108.387

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.00

90.00

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.00

158.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.00

160.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.50

67.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.00

202.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,615.385

2,509.025

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

THOMAS Bagels, Cinnamon Raisin

8.00

50.00

1.50

0.00

Almond Butter, without Salt Added

6.707

6.022

17.76

1.329

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Falafel Patty, Vege (Vegan)

5.57

24.331

3.649

0.625

Brown Rice and Veggie Pita (Vegan)

4.174

20.193

2.626

0.259

Hummus

2.989

12.374

5.283

0.702

KETTLE Chips, Potato, Sea Salt & Vinegar

2.00

16.00

9.00

1.00

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

Raisins, Seedless

1.113

28.703

0.167

0.021

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

2.00

15.00

2.00

0.00

Pasta, Made without Egg, Cooked

5.594

32.154

1.254

0.179

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

17.00

10.00

6.00

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

9.00

4.50

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

1.00

18.00

14.00

12.00

Water, Tap

0.00

Total

83.799

336.215

99.248

21.057

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

10.382

4.356

0.00

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Falafel Patty, Vege (Vegan)

1.112

1.477

0.00

9.40

Brown Rice and Veggie Pita (Vegan)

1.228

0.946

0.007

0.00

Hummus

2.992

1.297

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

7.00

1.00

0.00

Total

42.833

18.642

0.033

9.40

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

Raisins, Seedless

0.018

0.013

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.239

0.65

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

42.833

18.642

0.033

9.40

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

THOMAS Bagels, Cinnamon Raisin

0.00

4.00

12.00

Almond Butter, without Salt Added

4.354

0.002

3.296

1.418

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Falafel Patty, Vege (Vegan)

1.412

0.06

2.992

3.102

Brown Rice and Veggie Pita (Vegan)

0.742

0.204

1.187

1.055

Hummus

1.252

0.046

2.46

0.166

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

Raisins, Seedless

0.01

0.003

1.341

21.456

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

1.00

10.00

Pasta, Made without Egg, Cooked

0.58

0.07

0.00

1.666

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

4.00

1.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

13.00

Water, Tap

0.00

Total

17.011

0.552

34.571

134.58

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

0.375

0.255

Almond Butter, without Salt Added

0.525

0.00

0.013

0.30

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Falafel Patty, Vege (Vegan)

32.321

0.00

0.26

0.125

Brown Rice and Veggie Pita (Vegan)

90.515

0.00

0.209

0.124

Total

2,810.04

0.00

1.613

1.805

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Hummus

39.895

0.00

0.055

0.032

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

Raisins, Seedless

5.593

0.00

0.038

0.045

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

88.141

0.00

0.233

0.189

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

1,888.672

0.00

Total

2,810.04

0.00

1.613

1.805

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

THOMAS Bagels, Cinnamon Raisin

3.00

0.00

Almond Butter, without Salt Added

1.01

0.033

0.00

16.96

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Falafel Patty, Vege (Vegan)

1.636

0.212

0.095

63.457

Brown Rice and Veggie Pita (Vegan)

1.673

0.044

0.00

63.68

Hummus

0.245

0.00

36.285

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

Raisins, Seedless

0.278

0.063

0.00

1.813

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

1.719

0.036

0.00

78.08

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

16.781

1.196

0.095

471.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

0.32

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Total

214.21

0.027

177.82

4,547.433

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Falafel Patty, Vege (Vegan)

2.812

0.027

0.00

39.496

Brown Rice and Veggie Pita (Vegan)

5.48

0.00

949.997

Hummus

4.859

0.00

3.075

KETTLE Chips, Potato, Sea Salt & Vinegar

9.00

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

Raisins, Seedless

0.834

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

4.80

0.00

37.50

750.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

1.20

0.00

5.00

100.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

45.00

900.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

214.21

0.027

177.82

4,547.433

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

100.00

2.70

Almond Butter, without Salt Added

0.00

7.747

111.04

1.117

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Falafel Patty, Vege (Vegan)

4.704

0.047

69.309

1.671

Brown Rice and Veggie Pita (Vegan)

26.37

0.475

73.131

1.531

Hummus

1.845

0.461

30.135

0.959

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

20.00

1.08

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

Raisins, Seedless

1.269

0.044

18.125

0.682

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

40.00

1.08

Pasta, Made without Egg, Cooked

0.00

7.68

1.446

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

60.00

2.70

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

180.00

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

0.36

Water, Tap

0.00

56.717

0.00

Total

148.594

21.514

963.516

18.704

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

410.00

Almond Butter, without Salt Added

89.28

239.36

1.053

2.24

Juice, Orange

27.28

496.00

0.124

2.48

Total

412.545

3,569.213

6.188

3,087.514

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Falafel Patty, Vege (Vegan)

24.22

131.833

0.903

264.56

Brown Rice and Veggie Pita (Vegan)

17.609

107.581

0.466

361.63

Hummus

17.835

106.395

0.67

148.83

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

400.00

0.00

190.00

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Raisins, Seedless

11.60

271.513

0.08

3.988

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

450.00

0.00

500.00

Pasta, Made without Egg, Cooked

17.92

24.32

0.474

94.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

390.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

225.00

0.00

292.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

18.00

Water, Tap

18.906

0.00

56.717

Total

412.545

3,569.213

6.188

3,087.514

Item Name

Meal

Quantity

Wt (g)

Kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.00

270.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Avocado, California

Breakfast

0.25 item(s)

33.42

55.812

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.00

180.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.00

26.28

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.00

70.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75

46.888

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.80

200.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.00

140.00

Carrots

Afternoon Snack

0.75 cup(s)

91.50

37.515

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.00

330.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.00

22.50

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.00

20.00

Avocado, California

Dinner

0.50 item(s)

66.841

111.624

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.00

250.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,713.251

2,182.006

6/27/2019

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

11.00

38.00

8.00

1.00

Total

56.963

327.613

75.079

11.527

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Avocado, California

0.655

2.888

5.15

0.711

Fruit Salad

1.123

28.843

0.696

0.328

NATURE VALLEY Bar, Granola, Cinnamon

4.00

29.00

6.00

0.50

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.27

5.533

0.248

0.037

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

3.00

11.00

1.00

0.00

Edamame, Frozen, Prepared

4.615

3.453

2.015

0.24

Avocado, California

0.655

2.888

5.15

0.711

Potatoes, Sweet, Frozen, Baked

0.749

10.245

0.053

0.011

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00

25.00

7.00

2.00

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

4.00

10.00

9.00

1.00

Carrots

0.851

8.766

0.22

0.034

AMY'S Tamale, Verde, Black Bean

7.00

55.00

10.00

1.00

AMY'S Salsa, Organic, Black Bean & Corn

1.50

4.50

0.00

AMY'S Salsa, Organic, Medium

0.00

4.00

0.00

Avocado, California

1.31

5.775

10.30

1.421

NUTTER BUTTER Sandwich Cookies, Peanut Butter

4.00

37.00

10.00

2.50

Water, Tap

0.00

Total

56.963

327.613

75.079

11.527

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Avocado, California

3.275

0.607

0.00

Fruit Salad

0.151

0.07

0.00

1.678

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.026

0.117

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.497

0.836

0.004

0.00

Avocado, California

3.275

0.607

0.00

Potatoes, Sweet, Frozen, Baked

0.002

0.021

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.013

0.107

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

6.55

1.214

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

3.00

0.00

Total

16.82

3.638

0.004

1.678

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Water, Tap

0.00

Total

16.82

3.638

0.004

1.678

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

5.00

3.00

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Avocado, California

0.559

0.042

2.273

0.10

Fruit Salad

0.048

0.019

2.392

23.29

NATURE VALLEY Bar, Granola, Cinnamon

0.00

2.00

11.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.077

0.04

2.045

3.49

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

6.00

Edamame, Frozen, Prepared

0.695

0.139

2.015

0.845

Avocado, California

0.559

0.042

2.273

0.10

Potatoes, Sweet, Frozen, Baked

0.018

0.003

0.788

4.015

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

2.35

0.34

2.00

22.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

Carrots

0.105

0.002

2.562

4.337

AMY'S Tamale, Verde, Black Bean

0.00

8.00

6.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.75

1.50

AMY'S Salsa, Organic, Medium

0.00

2.00

Avocado, California

1.119

0.084

4.545

0.201

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.00

15.00

Water, Tap

0.00

Total

5.577

0.722

41.889

128.354

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Avocado, California

24.173

0.00

0.025

0.048

Fruit Salad

93.814

0.00

0.065

0.056

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

138.234

0.00

0.058

0.042

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

28.199

0.00

0.078

0.06

Avocado, California

24.173

0.00

0.025

0.048

Potatoes, Sweet, Frozen, Baked

32.267

0.00

0.029

0.025

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

80.786

0.00

0.06

0.053

Total

2,580.962

0.00

0.608

0.578

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

48.346

0.00

0.05

0.096

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

1,888.672

0.00

Total

2,580.962

0.00

0.608

0.578

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Avocado, California

0.639

0.096

0.00

29.744

Fruit Salad

0.578

0.135

0.006

11.943

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.534

0.094

0.00

35.04

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.355

0.039

0.00

120.513

Avocado, California

0.639

0.096

0.00

29.744

Potatoes, Sweet, Frozen, Baked

0.243

0.081

0.00

9.632

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.899

0.126

0.00

17.385

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

1.278

0.192

0.00

59.488

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

6.86

0.968

0.006

338.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

4.80

0.00

10.00

200.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Avocado, California

2.941

0.00

2.339

49.128

Fruit Salad

8.645

0.00

201.88

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

10.219

0.00

132.859

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

2.364

0.00

5.813

115.475

Avocado, California

2.941

0.00

2.339

49.128

Potatoes, Sweet, Frozen, Baked

3.984

0.00

456.634

9,137.09

Total

164.435

0.00

1,438.659

26,311.633

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

15.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

5.399

0.00

764.025

15,285.976

AMY'S Tamale, Verde, Black Bean

15.00

0.00

25.00

500.00

AMY'S Salsa, Organic, Black Bean & Corn

3.60

0.00

7.50

150.00

AMY'S Salsa, Organic, Medium

4.80

0.00

10.00

200.00

Avocado, California

5.882

0.00

4.679

98.256

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

164.435

0.00

1,438.659

26,311.633

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

80.00

1.80

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Avocado, California

7.018

0.658

4.345

0.204

Fruit Salad

5.724

0.257

17.236

0.521

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.08

Salad, Lettuce with Tomatoes and Carrots, No Dressing

25.842

0.496

26.28

0.496

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

10.346

0.264

24.413

0.88

Avocado, California

7.018

0.658

4.345

0.204

Potatoes, Sweet, Frozen, Baked

1.095

0.337

15.323

0.236

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

40.00

1.44

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

40.00

1.44

Carrots

12.078

0.604

30.195

0.275

AMY'S Tamale, Verde, Black Bean

0.00

80.00

3.60

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.54

AMY'S Salsa, Organic, Medium

0.00

40.00

0.72

Avocado, California

14.037

1.317

8.689

0.408

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

20.00

1.44

Water, Tap

0.00

56.717

0.00

Total

83.157

5.135

509.772

17.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

540.00

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Avocado, California

9.692

169.442

0.227

2.674

Fruit Salad

17.623

254.049

0.18

12.81

NATURE VALLEY Bar, Granola, Cinnamon

0.00

100.00

0.00

160.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

13.139

290.539

0.234

27.739

Total

171.05

2,593.206

2.328

4,129.393

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

880.00

Edamame, Frozen, Prepared

24.80

168.95

0.531

2.325

Avocado, California

9.692

169.442

0.227

2.674

Potatoes, Sweet, Frozen, Baked

9.194

165.054

0.131

3.502

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

70.00

0.00

25.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

230.00

Carrots

10.98

292.80

0.22

63.135

AMY'S Tamale, Verde, Black Bean

0.00

780.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

255.00

AMY'S Salsa, Organic, Medium

0.00

380.00

Avocado, California

19.384

338.884

0.455

5.347

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

85.00

0.00

210.00

Water, Tap

18.906

0.00

56.717

Total

171.05

2,593.206

2.328

4,129.393

Wt (g)

Kcal

0.00

7/17/2019 Item Name

Meal

Quantity

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Total

0.00

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Total

0.00

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Total

0.00

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Total

0.00

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Total

0.00

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Total

0.00

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Total

0.00

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Total

0.00

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,652.528

856.497

6/27/2019

2,182.006

1,652.528

529.478

7/17/2019

1,652.528

-1,652.528

Total:

4,691.031

4,957.583

-266.552

Average:

1,563.677

1,652.528

-88.851

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Daily Food Log

 Report Parameters Select a Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast THOMAS Bagels, Cinnamon Raisin

1 item

250 kcal

Almond Butter, without Salt Added

2 T.

196.48 kcal

Juice, Orange

8 ﬂ. oz.

111.6 kcal

Apple, Medium

1 item

94.64 kcal

Peanut Butter, Smooth

2 T.

191.36 kcal

Falafel Patty, Vege (Vegan)

4 oz.

151.235 kcal

Brown Rice and Veggie Pita (Vegan)

5 oz.

120.558 kcal

Hummus

0.25 c.

108.855 kcal

KETTLE Chips, Potato, Sea Salt & Vinegar

1 oz.

150 kcal

Juice, Apple, Unsweetened, Canned

8 ﬂ. oz.

114.08 kcal

Raisins, Seedless

0.25 c.

108.387 kcal

Almonds, Dry Roasted, Salted

0.25 c.

206.31 kcal

Broccoli, Chopped, Boiled, Drained

0.5 c.

27.3 kcal

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.5 c.

90 kcal

Pasta, Made without Egg, Cooked

1 c.

158.72 kcal

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

2 item

160 kcal

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

3 T.

67.5 kcal

0.5 c.

202 kcal

64 ﬂ. oz.

0 kcal

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island Total Water Water, Tap

1/2

Diet & Wellness Plus

Total: 2,509.025 kcal

2/2

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Daily Food Log

 Report Parameters Select a Date :

06/27/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

1 item

270 kcal

Juice, Grapefruit, White

8 ﬂ. oz.

96.33 kcal

Avocado, California

0.25 item

55.812 kcal

Fruit Salad

0.5 c.

115.464 kcal

NATURE VALLEY Bar, Granola, Cinnamon

2 item

180 kcal

Salad, Lettuce with Tomatoes and Carrots, No Dressing

2 c.

26.28 kcal

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

2 T.

70 kcal

Edamame, Frozen, Prepared

0.25 c.

46.888 kcal

Avocado, California

0.25 item

55.812 kcal

Potatoes, Sweet, Frozen, Baked

0.25 c.

43.781 kcal

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8 ﬂ. oz.

200 kcal

ROLD GOLD Pretzels, Stick, Classic Style

1 oz.

110 kcal

SABRA Hummus, Sun Dried Tomato

4 T.

140 kcal

Carrots

0.75 c.

37.515 kcal

AMY'S Tamale, Verde, Black Bean

1 item

330 kcal

AMY'S Salsa, Organic, Black Bean & Corn

3 T.

22.5 kcal

AMY'S Salsa, Organic, Medium

4 T.

20 kcal

Avocado, California

0.5 item

111.624 kcal

1 svg.

250 kcal

64 ﬂ. oz.

0 kcal

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack NUTTER BUTTER Sandwich Cookies, Peanut Butter Total Water Water, Tap

1/2

Diet & Wellness Plus

Total: 2,182.006 kcal

2/2

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Daily Food Log

 Report Parameters Select a Date :

06/28/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

1 item

150 kcal

Banana

1 item

105.02 kcal

Juice, Orange

8 ﬂ. oz.

111.6 kcal

GENERAL MILLS FIBER ONE Cereal

0.5 c.

60 kcal

2 item

180 kcal

DAIYA Pizza, Margherita, Vegan, Frozen

0.33 item

356.757 kcal

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.25 c.

16.425 kcal

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

2 T.

90 kcal

Avocado, California

0.25 item

55.812 kcal

PLANTERS Nuts, Mixed

2 oz.

340 kcal

Pear

1 item

94.62 kcal

AMY'S Veggie Burger, California, Light in Sodium

1 item

110 kcal

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

1 item

130 kcal

Tomatoes, Red

1 sl.

4.86 kcal

Lettuce, Iceberg

1 item

2.1 kcal

Avocado, California

0.25 item

55.812 kcal

French Fries, Fried in Vegetable Oil, Fast Food

2.5 oz.

221.127 kcal

HEINZ Tomato Ketchup

2 T.

40 kcal

Pickle, Dill

1 item

3.6 kcal

1.75 c.

79.8 kcal

Morning Snack NATURE VALLEY Bar, Granola, Peanut Butter Lunch

Afternoon Snack

Dinner

Evening Snack Watermelon Total Water

1/2

Diet & Wellness Plus Total Water Water, Tap

64 ﬂ. oz.

0 kcal

Total: 2,207.533 kcal

2/2

Diet & Wellness Plus Maria

Non Pregnant

Vegan

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2180.0 kcal

Protein

50.08 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

245.25 - 354.25 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.44 - 84.78 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.2 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

12.00 g

PFA 18:3, Linolenic

1.10 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

25.0 g

Sugar, Total

* No recommendation

Other Water

2700.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.10 mg

Riboﬂavin

1.10 mg

Niacin

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

400.00 µg

Vitamin C

75.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

700.00 µg

Vitamin A (IU) 

2333.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

32.40 mg

Magnesium

310.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Energy Balance

End Date:

06/28/2019

 Report Parameters Start Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,652.528

856.497

6/27/2019

2,182.006

1,652.528

529.478

6/28/2019

2,207.533

1,652.528

555.005

Total:

6,898.564

4,957.583

1,940.981

Average:

2,299.521

1,652.528

646.994

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegan

Exchanges Spreadsheet

 Report Parameters Select a Date :

06/27/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.0 g

0.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.0 g

0.00

Avocado, California

Breakfast

0.25 item(s)

33.42 g

0.00

Fruit Salad

Morning Snack

0.50 cup(s)

119.828 g

0.00

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.0 g

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.0 g

1.104

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.0 g

0.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75 g

0.00

Avocado, California

Lunch

0.25 item(s)

33.42 g

0.00

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781 g

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.8 g

0.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35 g

0.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.0 g

2.00

Carrots

Afternoon Snack

0.75 cup(s)

91.5 g

1.50

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.0 g

2.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.0 g

0.75

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.0 g

0.80

Total

8.154

1/5

Diet & Wellness Plus Item Name

Meal

Quantity

Weight

Vegetable

Avocado, California

Dinner

0.50 item(s)

66.841 g

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

0.00

Total

8.154

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

2.50

0.00

Juice, Grapefruit, White

0.00

1.61

0.00

Avocado, California

0.00

Fruit Salad

0.00

1.92

0.00

NATURE VALLEY Bar, Granola, Cinnamon

2.00

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

1.00

0.00

Edamame, Frozen, Prepared

0.25

0.00

Avocado, California

0.00

Potatoes, Sweet, Frozen, Baked

0.549

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

2.00

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.519

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.00

AMY'S Tamale, Verde, Black Bean

3.00

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.50

0.00

Water, Tap

0.00

Total

9.817

5.53

3.50

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

0.50

0.00

Juice, Grapefruit, White

0.00

Avocado, California

0.00

1.239

0.00

Total

0.00

12.503

1.00

0.00

2/5

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Fruit Salad

0.00

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.00

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

0.048

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.00

Avocado, California

0.00

1.239

0.00

Potatoes, Sweet, Frozen, Baked

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

1.00

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

0.00

Carrots

0.00

AMY'S Tamale, Verde, Black Bean

0.00

1.50

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

0.00

2.477

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

1.50

0.00

Water, Tap

0.00

Total

0.00

12.503

1.00

0.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.50

0.00

Juice, Grapefruit, White

0.00

Avocado, California

0.00

Fruit Salad

0.00

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.00

Avocado, California

0.00

Total

0.50

0.00

3/5

Diet & Wellness Plus Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Potatoes, Sweet, Frozen, Baked

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

0.50

0.00

Item Name

Meat-Lean

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.00

Avocado, California

0.00

Fruit Salad

0.00

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.50

Avocado, California

0.00

Potatoes, Sweet, Frozen, Baked

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.00

AMY'S Tamale, Verde, Black Bean

0.00

Total

0.50

4/5

Diet & Wellness Plus Item Name

Meat-Lean

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

0.50

5/5

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Exchanges Spreadsheet

 Report Parameters Select a Date :

06/28/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

Breakfast

1.00 item(s)

170.0 g

0.00

Banana

Breakfast

1.00 item(s)

118.0 g

0.00

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.0 g

0.00

GENERAL MILLS FIBER ONE Cereal

Breakfast

0.50 cup(s)

30.0 g

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

Morning Snack

2.00 item(s)

42.0 g

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

Lunch

0.33 item(s)

135.766 g

0.495

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

1.25 cup(s)

91.25 g

0.69

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

Lunch

2.00 tablespoon(s)

30.0 g

0.00

Avocado, California

Lunch

0.25 item(s)

33.42 g

0.00

PLANTERS Nuts, Mixed

Afternoon Snack

2.00 ounce(s)

56.699 g

0.00

Pear

Afternoon Snack

1.00 item(s)

166.0 g

0.00

AMY'S Veggie Burger, California, Light in Sodium

Dinner

1.00 item(s)

71.0 g

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

Dinner

1.00 item(s)

53.0 g

0.00

Tomatoes, Red

Dinner

1.00 slice(s)

27.0 g

0.195

Lettuce, Iceberg

Dinner

1.00 item(s)

15.0 g

0.083

Avocado, California

Dinner

0.25 item(s)

33.42 g

0.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874 g

0.00

HEINZ Tomato Ketchup

Dinner

2.00 tablespoon(s)

34.0 g

2.00

Pickle, Dill

Dinner

1.00 item(s)

30.0 g

0.14

Total

3.604

1/5

Diet & Wellness Plus Item Name

Meal

Quantity

Weight

Vegetable

Watermelon

Evening Snack

1.75 cup(s)

266.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

0.00

Total

3.604

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

1.50

0.00

Banana

0.00

1.75

0.00

Juice, Orange

0.00

1.50

0.00

GENERAL MILLS FIBER ONE Cereal

1.50

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

2.00

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

2.477

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.00

PLANTERS Nuts, Mixed

0.00

Pear

0.00

1.69

0.00

AMY'S Veggie Burger, California, Light in Sodium

1.00

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

1.60

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Avocado, California

0.00

French Fries, Fried in Vegetable Oil, Fast Food

2.00

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.00

Watermelon

0.00

1.33

0.00

Water, Tap

0.00

Total

10.577

6.27

1.50

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

1.00

0.00

Banana

0.00

Juice, Orange

0.00

GENERAL MILLS FIBER ONE Cereal

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

1.00

0.00

Total

0.00

17.035

0.00

2/5

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

2.477

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

0.03

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

2.00

0.00

Avocado, California

0.00

1.239

0.00

PLANTERS Nuts, Mixed

0.00

6.00

0.00

Pear

0.00

0.05

0.00

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Avocado, California

0.00

1.239

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

2.00

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

0.00

17.035

0.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

0.00

Juice, Orange

0.00

GENERAL MILLS FIBER ONE Cereal

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.495

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.00

PLANTERS Nuts, Mixed

0.00

Pear

0.00

AMY'S Veggie Burger, California, Light in Sodium

0.50

0.00

Total

0.995

0.00

3/5

Diet & Wellness Plus Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Avocado, California

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

0.995

0.00

Item Name

Meat-Lean

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

0.00

Juice, Orange

0.00

GENERAL MILLS FIBER ONE Cereal

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.00

PLANTERS Nuts, Mixed

0.00

Pear

0.00

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Avocado, California

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

0.00

4/5

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Exchanges Spreadsheet

 Report Parameters Select a Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.0 g

0.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.0 g

0.00

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.0 g

0.00

Apple, Medium

Morning Snack

1.00 item(s)

182.0 g

0.00

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.0 g

0.00

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

113.398 g

0.00

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

141.748 g

1.00

Hummus

Lunch

0.25 cup(s)

61.5 g

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.35 g

0.00

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.0 g

0.00

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25 g

0.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.5 g

0.00

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.0 g

1.09

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.0 g

1.50

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.0 g

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.0 g

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.5 g

0.00

Total

3.59

1/4

Diet & Wellness Plus Item Name

Meal

Quantity

Weight

Vegetable

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

0.00

Total

3.59

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

THOMAS Bagels, Cinnamon Raisin

3.33

0.00

Almond Butter, without Salt Added

0.00

Juice, Orange

0.00

1.50

0.00

Apple, Medium

0.00

1.58

0.00

Peanut Butter, Smooth

0.00

Falafel Patty, Vege (Vegan)

1.50

0.00

Brown Rice and Veggie Pita (Vegan)

1.00

0.00

Hummus

0.75

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

1.07

0.00

Juice, Apple, Unsweetened, Canned

0.00

1.90

0.00

Raisins, Seedless

0.00

1.81

0.00

Almonds, Dry Roasted, Salted

0.00

0.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

0.50

0.00

Pasta, Made without Egg, Cooked

1.98

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.50

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

1.00

0.00

Water, Tap

0.00

Total

10.13

7.79

1.00

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Falafel Patty, Vege (Vegan)

0.00

Total

0.00

7.59

2.25

0.00

2/4

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Brown Rice and Veggie Pita (Vegan)

0.00

0.50

0.00

Hummus

0.00

1.00

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.59

0.00

Juice, Apple, Unsweetened, Canned

0.00

Raisins, Seedless

0.00

Almonds, Dry Roasted, Salted

0.00

1.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

0.50

0.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

2.25

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

2.50

0.00

Water, Tap

0.00

Total

0.00

7.59

2.25

0.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

1.96

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

1.88

0.00

Falafel Patty, Vege (Vegan)

0.00

Brown Rice and Veggie Pita (Vegan)

0.00

Hummus

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.00

Raisins, Seedless

0.00

Almonds, Dry Roasted, Salted

0.00

1.00

0.00

Broccoli, Chopped, Boiled, Drained

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Total

0.00

4.84

0.00

3/4

Diet & Wellness Plus Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

0.00

4.84

0.00

Item Name

Meat-Lean

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Falafel Patty, Vege (Vegan)

0.00

Brown Rice and Veggie Pita (Vegan)

0.00

Hummus

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.00

Raisins, Seedless

0.00

Almonds, Dry Roasted, Salted

0.00

Broccoli, Chopped, Boiled, Drained

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

2.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

2.00

4/4

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Fat Breakdown

End Date:

06/28/2019

 Report Parameters Start Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Fat Breakdown This report shows how much of each fat you've consumed as a percentage of your total caloric intake. Fat calculations are reported differently by different food producers. Trans fats may not be included in the triglycerides, but may be included in Other fats. Some foods do not report all the fats they contain. Glycerol, phospholipids, and other related compounds may also be included in Other/Unspecified Fats. Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

9.266%

Polyunsaturated Fat

3.786%

Saturated Fat

6.798%

Trans Fatty Acid

0.149%

Unspeciﬁed

15.687%

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

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Intake Spreadsheet

 Report Parameters Select a Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Intake Spreadsheet This report shows the amount of each nutrient contained in each food eaten. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers. Item Name

Meal

Quantity

Wt (g)

Kcal

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.00

250.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.00

196.48

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

63.319

151.235

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

122.756

120.558

Hummus

Lunch

0.25 cup(s)

61.50

108.855

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.00

150.00

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25

108.387

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.00

90.00

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.00

158.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.00

160.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.50

67.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.00

202.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,615.385

2,509.025

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

THOMAS Bagels, Cinnamon Raisin

8.00

50.00

1.50

0.00

Almond Butter, without Salt Added

6.707

6.022

17.76

1.329

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Total

83.799

336.215

99.248

21.057

1/6

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Falafel Patty, Vege (Vegan)

5.57

24.331

3.649

0.625

Brown Rice and Veggie Pita (Vegan)

4.174

20.193

2.626

0.259

Hummus

2.989

12.374

5.283

0.702

KETTLE Chips, Potato, Sea Salt & Vinegar

2.00

16.00

9.00

1.00

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

Raisins, Seedless

1.113

28.703

0.167

0.021

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

2.00

15.00

2.00

0.00

Pasta, Made without Egg, Cooked

5.594

32.154

1.254

0.179

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

17.00

10.00

6.00

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

9.00

4.50

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

1.00

18.00

14.00

12.00

Water, Tap

0.00

Total

83.799

336.215

99.248

21.057

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

10.382

4.356

0.00

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Falafel Patty, Vege (Vegan)

1.112

1.477

0.00

9.40

Brown Rice and Veggie Pita (Vegan)

1.228

0.946

0.007

0.00

Hummus

2.992

1.297

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

7.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

Raisins, Seedless

0.018

0.013

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.239

0.65

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

42.833

18.642

0.033

9.40

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

THOMAS Bagels, Cinnamon Raisin

0.00

4.00

12.00

Almond Butter, without Salt Added

4.354

0.002

3.296

1.418

Juice, Orange

0.072

0.027

0.496

20.832

Total

17.011

0.552

34.571

134.58

2/6

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Falafel Patty, Vege (Vegan)

1.412

0.06

2.992

3.102

Brown Rice and Veggie Pita (Vegan)

0.742

0.204

1.187

1.055

Hummus

1.252

0.046

2.46

0.166

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

Raisins, Seedless

0.01

0.003

1.341

21.456

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

1.00

10.00

Pasta, Made without Egg, Cooked

0.58

0.07

0.00

1.666

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

4.00

1.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

13.00

Water, Tap

0.00

Total

17.011

0.552

34.571

134.58

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

0.375

0.255

Almond Butter, without Salt Added

0.525

0.00

0.013

0.30

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Falafel Patty, Vege (Vegan)

32.321

0.00

0.26

0.125

Brown Rice and Veggie Pita (Vegan)

90.515

0.00

0.209

0.124

Hummus

39.895

0.00

0.055

0.032

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

Raisins, Seedless

5.593

0.00

0.038

0.045

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

88.141

0.00

0.233

0.189

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

1,888.672

0.00

Total

2,810.04

0.00

1.613

1.805

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

THOMAS Bagels, Cinnamon Raisin

3.00

0.00

Total

16.781

1.196

0.095

471.189

3/6

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Almond Butter, without Salt Added

1.01

0.033

0.00

16.96

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Falafel Patty, Vege (Vegan)

1.636

0.212

0.095

63.457

Brown Rice and Veggie Pita (Vegan)

1.673

0.044

0.00

63.68

Hummus

0.245

0.00

36.285

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

Raisins, Seedless

0.278

0.063

0.00

1.813

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

1.719

0.036

0.00

78.08

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

16.781

1.196

0.095

471.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

0.32

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Falafel Patty, Vege (Vegan)

2.812

0.027

0.00

39.496

Brown Rice and Veggie Pita (Vegan)

5.48

0.00

949.997

Hummus

4.859

0.00

3.075

KETTLE Chips, Potato, Sea Salt & Vinegar

9.00

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

Raisins, Seedless

0.834

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

4.80

0.00

37.50

750.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

1.20

0.00

5.00

100.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

45.00

900.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

214.21

0.027

177.82

4,547.433

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

4/6

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

100.00

2.70

Almond Butter, without Salt Added

0.00

7.747

111.04

1.117

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Falafel Patty, Vege (Vegan)

4.704

0.047

69.309

1.671

Brown Rice and Veggie Pita (Vegan)

26.37

0.475

73.131

1.531

Hummus

1.845

0.461

30.135

0.959

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

20.00

1.08

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

Raisins, Seedless

1.269

0.044

18.125

0.682

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

40.00

1.08

Pasta, Made without Egg, Cooked

0.00

7.68

1.446

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

60.00

2.70

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

180.00

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

0.36

Water, Tap

0.00

56.717

0.00

Total

148.594

21.514

963.516

18.704

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

410.00

Almond Butter, without Salt Added

89.28

239.36

1.053

2.24

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Falafel Patty, Vege (Vegan)

24.22

131.833

0.903

264.56

Brown Rice and Veggie Pita (Vegan)

17.609

107.581

0.466

361.63

Hummus

17.835

106.395

0.67

148.83

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

400.00

0.00

190.00

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Raisins, Seedless

11.60

271.513

0.08

3.988

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

450.00

0.00

500.00

Pasta, Made without Egg, Cooked

17.92

24.32

0.474

94.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

390.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

225.00

0.00

292.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

18.00

Water, Tap

18.906

0.00

56.717

Total

412.545

3,569.213

6.188

3,087.514

5/6

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Intake Spreadsheet

 Report Parameters Select a Date :

06/27/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Intake Spreadsheet This report shows the amount of each nutrient contained in each food eaten. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers. Item Name

Meal

Quantity

Wt (g)

Kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.00

270.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Avocado, California

Breakfast

0.25 item(s)

33.42

55.812

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.00

180.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.00

26.28

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.00

70.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75

46.888

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.80

200.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.00

140.00

Carrots

Afternoon Snack

0.75 cup(s)

91.50

37.515

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.00

330.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.00

22.50

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.00

20.00

Avocado, California

Dinner

0.50 item(s)

66.841

111.624

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.00

250.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,713.251

2,182.006

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

11.00

38.00

8.00

1.00

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Avocado, California

0.655

2.888

5.15

0.711

Fruit Salad

1.123

28.843

0.696

0.328

Total

56.963

327.613

75.079

11.527

1/6

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

NATURE VALLEY Bar, Granola, Cinnamon

4.00

29.00

6.00

0.50

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.27

5.533

0.248

0.037

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

3.00

11.00

1.00

0.00

Edamame, Frozen, Prepared

4.615

3.453

2.015

0.24

Avocado, California

0.655

2.888

5.15

0.711

Potatoes, Sweet, Frozen, Baked

0.749

10.245

0.053

0.011

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00

25.00

7.00

2.00

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

4.00

10.00

9.00

1.00

Carrots

0.851

8.766

0.22

0.034

AMY'S Tamale, Verde, Black Bean

7.00

55.00

10.00

1.00

AMY'S Salsa, Organic, Black Bean & Corn

1.50

4.50

0.00

AMY'S Salsa, Organic, Medium

0.00

4.00

0.00

Avocado, California

1.31

5.775

10.30

1.421

NUTTER BUTTER Sandwich Cookies, Peanut Butter

4.00

37.00

10.00

2.50

Water, Tap

0.00

Total

56.963

327.613

75.079

11.527

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Avocado, California

3.275

0.607

0.00

Fruit Salad

0.151

0.07

0.00

1.678

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.026

0.117

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.497

0.836

0.004

0.00

Avocado, California

3.275

0.607

0.00

Potatoes, Sweet, Frozen, Baked

0.002

0.021

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.013

0.107

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

6.55

1.214

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

3.00

0.00

Water, Tap

0.00

Total

16.82

3.638

0.004

1.678

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Total

5.577

0.722

41.889

128.354

2/6

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

5.00

3.00

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Avocado, California

0.559

0.042

2.273

0.10

Fruit Salad

0.048

0.019

2.392

23.29

NATURE VALLEY Bar, Granola, Cinnamon

0.00

2.00

11.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.077

0.04

2.045

3.49

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

6.00

Edamame, Frozen, Prepared

0.695

0.139

2.015

0.845

Avocado, California

0.559

0.042

2.273

0.10

Potatoes, Sweet, Frozen, Baked

0.018

0.003

0.788

4.015

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

2.35

0.34

2.00

22.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

Carrots

0.105

0.002

2.562

4.337

AMY'S Tamale, Verde, Black Bean

0.00

8.00

6.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.75

1.50

AMY'S Salsa, Organic, Medium

0.00

2.00

Avocado, California

1.119

0.084

4.545

0.201

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.00

15.00

Water, Tap

0.00

Total

5.577

0.722

41.889

128.354

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Avocado, California

24.173

0.00

0.025

0.048

Fruit Salad

93.814

0.00

0.065

0.056

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

138.234

0.00

0.058

0.042

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

28.199

0.00

0.078

0.06

Avocado, California

24.173

0.00

0.025

0.048

Potatoes, Sweet, Frozen, Baked

32.267

0.00

0.029

0.025

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

80.786

0.00

0.06

0.053

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Total

2,580.962

0.00

0.608

0.578

3/6

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Avocado, California

48.346

0.00

0.05

0.096

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

1,888.672

0.00

Total

2,580.962

0.00

0.608

0.578

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Avocado, California

0.639

0.096

0.00

29.744

Fruit Salad

0.578

0.135

0.006

11.943

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.534

0.094

0.00

35.04

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.355

0.039

0.00

120.513

Avocado, California

0.639

0.096

0.00

29.744

Potatoes, Sweet, Frozen, Baked

0.243

0.081

0.00

9.632

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.899

0.126

0.00

17.385

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

1.278

0.192

0.00

59.488

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

6.86

0.968

0.006

338.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

4.80

0.00

10.00

200.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Avocado, California

2.941

0.00

2.339

49.128

Fruit Salad

8.645

0.00

201.88

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

10.219

0.00

132.859

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

2.364

0.00

5.813

115.475

Avocado, California

2.941

0.00

2.339

49.128

Potatoes, Sweet, Frozen, Baked

3.984

0.00

456.634

9,137.09

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

15.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

Total

164.435

0.00

1,438.659

26,311.633

4/6

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

5.399

0.00

764.025

15,285.976

AMY'S Tamale, Verde, Black Bean

15.00

0.00

25.00

500.00

AMY'S Salsa, Organic, Black Bean & Corn

3.60

0.00

7.50

150.00

AMY'S Salsa, Organic, Medium

4.80

0.00

10.00

200.00

Avocado, California

5.882

0.00

4.679

98.256

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

164.435

0.00

1,438.659

26,311.633

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

80.00

1.80

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Avocado, California

7.018

0.658

4.345

0.204

Fruit Salad

5.724

0.257

17.236

0.521

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.08

Salad, Lettuce with Tomatoes and Carrots, No Dressing

25.842

0.496

26.28

0.496

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

10.346

0.264

24.413

0.88

Avocado, California

7.018

0.658

4.345

0.204

Potatoes, Sweet, Frozen, Baked

1.095

0.337

15.323

0.236

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

40.00

1.44

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

40.00

1.44

Carrots

12.078

0.604

30.195

0.275

AMY'S Tamale, Verde, Black Bean

0.00

80.00

3.60

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.54

AMY'S Salsa, Organic, Medium

0.00

40.00

0.72

Avocado, California

14.037

1.317

8.689

0.408

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

20.00

1.44

Water, Tap

0.00

56.717

0.00

Total

83.157

5.135

509.772

17.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

540.00

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Avocado, California

9.692

169.442

0.227

2.674

Fruit Salad

17.623

254.049

0.18

12.81

NATURE VALLEY Bar, Granola, Cinnamon

0.00

100.00

0.00

160.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

13.139

290.539

0.234

27.739

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

880.00

Edamame, Frozen, Prepared

24.80

168.95

0.531

2.325

Total

171.05

2,593.206

2.328

4,129.393

5/6

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Avocado, California

9.692

169.442

0.227

2.674

Potatoes, Sweet, Frozen, Baked

9.194

165.054

0.131

3.502

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

70.00

0.00

25.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

230.00

Carrots

10.98

292.80

0.22

63.135

AMY'S Tamale, Verde, Black Bean

0.00

780.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

255.00

AMY'S Salsa, Organic, Medium

0.00

380.00

Avocado, California

19.384

338.884

0.455

5.347

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

85.00

0.00

210.00

Water, Tap

18.906

0.00

56.717

Total

171.05

2,593.206

2.328

4,129.393

6/6

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Intake Spreadsheet

 Report Parameters Select a Date :

06/28/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Intake Spreadsheet This report shows the amount of each nutrient contained in each food eaten. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers. Item Name

Meal

Quantity

Wt (g)

Kcal

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

Breakfast

1.00 item(s)

170.00

150.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

GENERAL MILLS FIBER ONE Cereal

Breakfast

0.50 cup(s)

30.00

60.00

NATURE VALLEY Bar, Granola, Peanut Butter

Morning Snack

2.00 item(s)

42.00

180.00

DAIYA Pizza, Margherita, Vegan, Frozen

Lunch

0.33 item(s)

135.766

356.757

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

1.25 cup(s)

91.25

16.425

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

Lunch

2.00 tablespoon(s)

30.00

90.00

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

PLANTERS Nuts, Mixed

Afternoon Snack

2.00 ounce(s)

56.00

340.00

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

AMY'S Veggie Burger, California, Light in Sodium

Dinner

1.00 item(s)

71.00

110.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

Dinner

1.00 item(s)

53.00

130.00

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Avocado, California

Dinner

0.25 item(s)

33.42

55.812

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

HEINZ Tomato Ketchup

Dinner

2.00 tablespoon(s)

34.00

40.00

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,611.291

2,207.533

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

1.00

22.00

6.00

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

Total

46.255

327.471

98.433

19.373

1/6

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

GENERAL MILLS FIBER ONE Cereal

2.00

25.00

1.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

5.00

30.00

7.00

1.00

DAIYA Pizza, Margherita, Vegan, Frozen

4.955

50.541

15.856

3.468

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.794

3.458

0.155

0.023

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

1.00

10.00

1.00

Avocado, California

0.655

2.888

5.15

0.711

PLANTERS Nuts, Mixed

12.00

10.00

30.00

4.00

Pear

0.598

25.282

0.232

0.037

AMY'S Veggie Burger, California, Light in Sodium

5.00

16.00

4.00

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

6.00

24.00

2.00

0.50

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Avocado, California

0.655

2.888

5.15

0.711

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

HEINZ Tomato Ketchup

0.00

10.00

0.00

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

46.255

327.471

98.433

19.373

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

GENERAL MILLS FIBER ONE Cereal

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

1.06

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.016

0.073

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

3.275

0.607

0.00

PLANTERS Nuts, Mixed

0.00

Pear

0.139

0.156

0.00

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.00

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Avocado, California

3.275

0.607

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Total

11.172

6.657

1.103

0.00

2/6

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Water, Tap

0.00

Total

11.172

6.657

1.103

0.00

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

2.00

19.00

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

GENERAL MILLS FIBER ONE Cereal

0.00

14.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

2.00

11.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

2.973

4.955

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.048

0.025

1.278

2.181

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.559

0.042

2.273

0.10

PLANTERS Nuts, Mixed

0.00

4.00

2.00

Pear

0.154

0.002

5.146

16.185

AMY'S Veggie Burger, California, Light in Sodium

0.00

3.00

1.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

4.00

2.00

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Avocado, California

0.559

0.042

2.273

0.10

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

HEINZ Tomato Ketchup

0.00

8.00

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

5.128

0.508

51.067

119.816

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

GENERAL MILLS FIBER ONE Cereal

0.957

0.00

0.375

0.425

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

86.396

0.00

0.036

0.026

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

24.173

0.00

0.025

0.048

PLANTERS Nuts, Mixed

0.00

Pear

139.374

0.00

0.02

0.043

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Total

2,809.87

0.00

0.979

0.86

3/6

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Avocado, California

24.173

0.00

0.025

0.048

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

HEINZ Tomato Ketchup

0.00

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,809.87

0.00

0.979

0.86

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

1.80

0.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

GENERAL MILLS FIBER ONE Cereal

5.00

0.50

1.50

165.90

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.334

0.059

0.00

21.90

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.639

0.096

0.00

29.744

PLANTERS Nuts, Mixed

0.00

Pear

0.267

0.048

0.00

11.62

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Avocado, California

0.639

0.096

0.00

29.744

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

11.47

1.753

3.30

396.951

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

GENERAL MILLS FIBER ONE Cereal

6.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

14.865

297.297

Salad, Lettuce with Tomatoes and Carrots, No Dressing

6.387

0.00

83.037

0.00

Total

194.159

0.00

261.451

3,809.823

4/6

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

2.941

0.00

2.339

49.128

PLANTERS Nuts, Mixed

0.00

Pear

7.138

0.00

1.66

41.50

AMY'S Veggie Burger, California, Light in Sodium

2.40

0.00

37.50

750.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Avocado, California

2.941

0.00

2.339

49.128

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

HEINZ Tomato Ketchup

2.40

0.00

200.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

194.159

0.00

261.451

3,809.823

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

250.00

1.44

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

GENERAL MILLS FIBER ONE Cereal

0.24

0.273

100.00

4.50

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

1.08

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

59.459

1.427

Salad, Lettuce with Tomatoes and Carrots, No Dressing

16.151

0.31

16.425

0.31

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

7.018

0.658

4.345

0.204

PLANTERS Nuts, Mixed

0.00

80.00

2.16

Pear

7.304

0.199

14.94

0.299

AMY'S Veggie Burger, California, Light in Sodium

0.00

20.00

1.08

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.44

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Avocado, California

7.018

0.658

4.345

0.204

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

HEINZ Tomato Ketchup

0.00

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

57.711

3.815

693.288

16.371

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

100.00

0.00

5.00

Total

314.787

2,763.898

5.536

2,586.901

5/6

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

GENERAL MILLS FIBER ONE Cereal

40.00

180.00

3.75

105.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

105.00

0.00

190.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

535.135

Salad, Lettuce with Tomatoes and Carrots, No Dressing

8.212

181.587

0.146

17.337

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

290.00

Avocado, California

9.692

169.442

0.227

2.674

PLANTERS Nuts, Mixed

0.00

220.00

Pear

11.62

192.56

0.166

1.66

AMY'S Veggie Burger, California, Light in Sodium

0.00

250.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

190.00

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Avocado, California

9.692

169.442

0.227

2.674

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

HEINZ Tomato Ketchup

0.00

320.00

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

314.787

2,763.898

5.536

2,586.901

6/6

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Intake Vs Goals

 Report Parameters Start Date :

06/26/2019

End Date:



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2180.0 kcal

2,299.521 kcal

105.483%

2180.0 kcal

Protein

50.08 g

62.339 g

124.479%

50.08 g

Carbohydrate

245.25 - 354.25 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

245.25 g

354.25 g

Fat, Total

48.44 - 84.78 g

90.92 g

107.242%

48.44 g

84.78 g

Fat (Speciﬁc) Saturated Fat

< 24.2 g

17.319 g

71.566%

24.2 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

12.00 g

9.239 g

76.99%

12.00 g

PFA 18:3, Linolenic

1.10 g

0.594 g

53.997%

1.10 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

25.0 g

42.509 g

170.037%

25.0 g

Sugar, Total

No suggestion

127.584 g

Water

2700.00 g

2,733.624 g

101.245%

2700.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.10 mg

1.067 mg

96.973%

1.10 mg

Riboﬂavin

1.10 mg

1.081 mg

98.26%

1.10 mg

Niacin

14.00 mg

11.704 mg

83.597%

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

1.306 mg

100.447%

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

1.134 µg

47.242%

2.40 µg

Folate (DFE)

400.00 µg

402.11 µg

100.527%

400.00 µg

Vitamin C

75.00 mg

190.935 mg

254.579%

75.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

700.00 µg

625.977 µg

89.425%

700.00 µg

Vitamin A (IU) 

2333.00 IU

11,556.296 IU

495.341%

2333.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

15.00 mg

10.154 mg

67.696%

15.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

32.40 mg

17.431 mg

53.799%

32.40 mg

Magnesium

310.00 mg

299.461 mg

96.6%

310.00 mg

Potassium

4700.00 mg

2,975.439 mg

63.307%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

12.00 mg

4.684 mg

39.035%

12.00 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Macronutrient Ranges

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.4k 1.2k

Calories

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2180 kcal

2,299.521 kcal

Carbs

981-1,417 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

218-763 kcal

10%-35%

249.356 kcal

10.844%

Fats

436-763 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegan

MyPlate Analysis

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

7.0 oz. eq.

tips

6.928 oz. eq.

98.971 %

Vegetables

3.0 cup eq.

tips

2.875 cup eq.

95.831 %

Fruits

2.0 cup eq.

tips

3.909 cup eq.

195.474 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

6.0 oz. eq.

tips

10.568 oz. eq.

176.131 %

Empty Calories

266.0 kcal

456.544 kcal

171.633 %

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegan

Source Analysis

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Kilocalories Item Name

Amount of Food

Nutrient

Amount of Nutrient

THOMAS Bagels, Cinnamon Raisin

1.00 item

Kilocalories

250.00 kcal

3.624%

Almond Butter, without Salt Added

2.00 T.

Kilocalories

196.48 kcal

2.848%

Juice, Orange

8.00 ﬂ. oz.

Kilocalories

111.60 kcal

1.618%

Apple, Medium

1.00 item

Kilocalories

94.64 kcal

1.372%

Peanut Butter, Smooth

2.00 T.

Kilocalories

191.36 kcal

2.774%

Falafel Patty, Vege (Vegan)

4.00 oz.

Kilocalories

151.235 kcal

2.192%

Brown Rice and Veggie Pita (Vegan)

5.00 oz.

Kilocalories

120.558 kcal

1.748%

Hummus

0.25 c.

Kilocalories

108.855 kcal

1.578%

KETTLE Chips, Potato, Sea Salt & Vinegar

1.00 oz.

Kilocalories

150.00 kcal

2.174%

Juice, Apple, Unsweetened, Canned

8.00 ﬂ. oz.

Kilocalories

114.08 kcal

1.654%

Raisins, Seedless

0.25 c.

Kilocalories

108.387 kcal

1.571%

Almonds, Dry Roasted, Salted

0.25 c.

Kilocalories

206.31 kcal

2.991%

Broccoli, Chopped, Boiled, Drained

0.50 c.

Kilocalories

27.30 kcal

0.396%

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.50 c.

Kilocalories

90.00 kcal

1.305%

Pasta, Made without Egg, Cooked

1.00 c.

Kilocalories

158.72 kcal

2.301%

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

1/3

Diet & Wellness Plus Amount of Food

Nutrient

Amount of Nutrient

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

2.00 item

Kilocalories

160.00 kcal

2.319%

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

3.00 T.

Kilocalories

67.50 kcal

0.978%

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.50 c.

Kilocalories

202.00 kcal

2.928%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

1.00 item

Kilocalories

270.00 kcal

3.914%

Juice, Grapefruit, White

8.00 ﬂ. oz.

Kilocalories

96.33 kcal

1.396%

Avocado, California

0.25 item

Kilocalories

55.812 kcal

0.809%

Fruit Salad

0.50 c.

Kilocalories

115.464 kcal

1.674%

NATURE VALLEY Bar, Granola, Cinnamon

2.00 item

Kilocalories

180.00 kcal

2.609%

Salad, Lettuce with Tomatoes and Carrots, No Dressing

2.00 c.

Kilocalories

26.28 kcal

0.381%

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

2.00 T.

Kilocalories

70.00 kcal

1.015%

Edamame, Frozen, Prepared

0.25 c.

Kilocalories

46.888 kcal

0.68%

Avocado, California

0.25 item

Kilocalories

55.812 kcal

0.809%

Potatoes, Sweet, Frozen, Baked

0.25 c.

Kilocalories

43.781 kcal

0.635%

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00 ﬂ. oz.

Kilocalories

200.00 kcal

2.899%

ROLD GOLD Pretzels, Stick, Classic Style

1.00 oz.

Kilocalories

110.00 kcal

1.595%

SABRA Hummus, Sun Dried Tomato

4.00 T.

Kilocalories

140.00 kcal

2.029%

Carrots

0.75 c.

Kilocalories

37.515 kcal

0.544%

AMY'S Tamale, Verde, Black Bean

1.00 item

Kilocalories

330.00 kcal

4.784%

AMY'S Salsa, Organic, Black Bean & Corn

3.00 T.

Kilocalories

22.50 kcal

0.326%

AMY'S Salsa, Organic, Medium

4.00 T.

Kilocalories

20.00 kcal

0.29%

Avocado, California

0.50 item

Kilocalories

111.624 kcal

1.618%

NUTTER BUTTER Sandwich Cookies, Peanut Butter

1.00 svg.

Kilocalories

250.00 kcal

3.624%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

1.00 item

Kilocalories

150.00 kcal

2.174%

Banana

1.00 item

Kilocalories

105.02 kcal

1.522%

Juice, Orange

8.00 ﬂ. oz.

Kilocalories

111.60 kcal

1.618%

GENERAL MILLS FIBER ONE Cereal

0.50 c.

Kilocalories

60.00 kcal

0.87%

NATURE VALLEY Bar, Granola, Peanut Butter

2.00 item

Kilocalories

180.00 kcal

2.609%

DAIYA Pizza, Margherita, Vegan, Frozen

0.33 item

Kilocalories

356.757 kcal

5.171%

Item Name

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

2/3

Diet & Wellness Plus Amount of Food

Nutrient

Amount of Nutrient

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.25 c.

Kilocalories

16.425 kcal

0.238%

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

2.00 T.

Kilocalories

90.00 kcal

1.305%

Avocado, California

0.25 item

Kilocalories

55.812 kcal

0.809%

PLANTERS Nuts, Mixed

2.00 oz.

Kilocalories

340.00 kcal

4.929%

Pear

1.00 item

Kilocalories

94.62 kcal

1.372%

AMY'S Veggie Burger, California, Light in Sodium

1.00 item

Kilocalories

110.00 kcal

1.595%

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

1.00 item

Kilocalories

130.00 kcal

1.884%

Tomatoes, Red

1.00 sl.

Kilocalories

4.86 kcal

0.07%

Lettuce, Iceberg

1.00 item

Kilocalories

2.10 kcal

0.03%

Avocado, California

0.25 item

Kilocalories

55.812 kcal

0.809%

French Fries, Fried in Vegetable Oil, Fast Food

2.50 oz.

Kilocalories

221.127 kcal

3.205%

HEINZ Tomato Ketchup

2.00 T.

Kilocalories

40.00 kcal

0.58%

Pickle, Dill

1.00 item

Kilocalories

3.60 kcal

0.052%

Watermelon

1.75 c.

Kilocalories

79.80 kcal

1.157%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

Item Name

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

3/3

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegan

Three Day Average

 Report Parameters Day 1 :

06/26/2019

X Day 3:

Day 2:



06/28/2019

06/27/2019



 3-Day Average

Intake vs. Goals 6/26/2019, 6/27/2019, 6/28/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2190.0 kcal

2,299.521 kcal

105.001%

2190.0 kcal

Protein

68.86 g

62.339 g

90.53%

68.86 g

Carbohydrate

246.37 - 355.88 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

246.37 g

355.88 g

Fat, Total

48.67 - 85.17 g

90.92 g

106.751%

48.67 g

85.17 g

Fat (Speciﬁc) Saturated Fat

< 24.3 g

17.319 g

71.271%

24.3 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.40 g

0.594 g

42.426%

1.40 g

Dietary Fiber, Total

28.0 g

42.509 g

151.818%

28.0 g

Sugar, Total

No suggestion

127.584 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,733.624 g

91.121%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.40 mg

1.081 mg

77.204%

1.40 mg

Niacin

18.00 mg

11.704 mg

65.02%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.306 mg

68.727%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1.134 µg

43.608%

2.60 µg

Folate (DFE)

600.00 µg

402.11 µg

67.018%

600.00 µg

Vitamin C

85.00 mg

190.935 mg

224.629%

85.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

770.00 µg

625.977 µg

81.296%

770.00 µg

Vitamin A (IU) 

2565.00 IU

11,556.296 IU

450.538%

2565.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

15.00 mg

10.154 mg

67.696%

15.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

48.60 mg

17.431 mg

35.866%

48.60 mg

Magnesium

360.00 mg

299.461 mg

83.184%

360.00 mg

Potassium

4700.00 mg

2,975.439 mg

63.307%

4700.00 mg

Zinc

16.50 mg

4.684 mg

28.389%

16.50 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

0 - 19 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2190.0 kcal

Protein

68.86 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

246.37 - 355.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.67 - 85.17 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.3 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.4k 1.2k

Calories

6/26/2019, 6/27/2019, 6/28/2019

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2190 kcal

2,299.521 kcal

Carbs

985.5-1,423.5 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

219-766.5 kcal

10%-35%

249.356 kcal

10.844%

Fats

438-766.5 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

Fat Breakdown 6/26/2019, 6/27/2019, 6/28/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

9.266%

Polyunsaturated Fat

3.786%

Saturated Fat

6.798%

Trans Fatty Acid

0.149%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 15.687%

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

MyPlate Analysis 6/26/2019, 6/27/2019, 6/28/2019 Goal *

Actual

% Goal

Grains

7.0 oz. eq.

tips

6.928 oz. eq.

98.971 %

Vegetables

3.0 cup eq.

tips

2.875 cup eq.

95.831 %

Fruits

2.0 cup eq.

tips

3.909 cup eq.

195.474 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

6.0 oz. eq.

tips

10.568 oz. eq.

176.131 %

Empty Calories

266.0 kcal

456.544 kcal

171.633 %

Intake Spreadsheet 6/26/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.00

250.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.00

196.48

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

63.319

151.235

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

122.756

120.558

Hummus

Lunch

0.25 cup(s)

61.50

108.855

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.00

150.00

3,615.385

2,509.025

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25

108.387

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.00

90.00

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.00

158.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.00

160.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.50

67.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.00

202.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,615.385

2,509.025

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

THOMAS Bagels, Cinnamon Raisin

8.00

50.00

1.50

0.00

Almond Butter, without Salt Added

6.707

6.022

17.76

1.329

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Falafel Patty, Vege (Vegan)

5.57

24.331

3.649

0.625

Brown Rice and Veggie Pita (Vegan)

4.174

20.193

2.626

0.259

Hummus

2.989

12.374

5.283

0.702

KETTLE Chips, Potato, Sea Salt & Vinegar

2.00

16.00

9.00

1.00

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

Raisins, Seedless

1.113

28.703

0.167

0.021

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

2.00

15.00

2.00

0.00

Pasta, Made without Egg, Cooked

5.594

32.154

1.254

0.179

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

17.00

10.00

6.00

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

9.00

4.50

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

1.00

18.00

14.00

12.00

Water, Tap

0.00

Total

83.799

336.215

99.248

21.057

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

10.382

4.356

0.00

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Falafel Patty, Vege (Vegan)

1.112

1.477

0.00

9.40

Brown Rice and Veggie Pita (Vegan)

1.228

0.946

0.007

0.00

Hummus

2.992

1.297

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

7.00

1.00

0.00

Total

42.833

18.642

0.033

9.40

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

Raisins, Seedless

0.018

0.013

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.239

0.65

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

42.833

18.642

0.033

9.40

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

THOMAS Bagels, Cinnamon Raisin

0.00

4.00

12.00

Almond Butter, without Salt Added

4.354

0.002

3.296

1.418

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Falafel Patty, Vege (Vegan)

1.412

0.06

2.992

3.102

Brown Rice and Veggie Pita (Vegan)

0.742

0.204

1.187

1.055

Hummus

1.252

0.046

2.46

0.166

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

Raisins, Seedless

0.01

0.003

1.341

21.456

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

1.00

10.00

Pasta, Made without Egg, Cooked

0.58

0.07

0.00

1.666

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

4.00

1.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

13.00

Water, Tap

0.00

Total

17.011

0.552

34.571

134.58

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

0.375

0.255

Almond Butter, without Salt Added

0.525

0.00

0.013

0.30

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Falafel Patty, Vege (Vegan)

32.321

0.00

0.26

0.125

Brown Rice and Veggie Pita (Vegan)

90.515

0.00

0.209

0.124

Total

2,810.04

0.00

1.613

1.805

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Hummus

39.895

0.00

0.055

0.032

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

Raisins, Seedless

5.593

0.00

0.038

0.045

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

88.141

0.00

0.233

0.189

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

1,888.672

0.00

Total

2,810.04

0.00

1.613

1.805

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

THOMAS Bagels, Cinnamon Raisin

3.00

0.00

Almond Butter, without Salt Added

1.01

0.033

0.00

16.96

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Falafel Patty, Vege (Vegan)

1.636

0.212

0.095

63.457

Brown Rice and Veggie Pita (Vegan)

1.673

0.044

0.00

63.68

Hummus

0.245

0.00

36.285

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

Raisins, Seedless

0.278

0.063

0.00

1.813

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

1.719

0.036

0.00

78.08

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

16.781

1.196

0.095

471.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

0.32

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Total

214.21

0.027

177.82

4,547.433

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Falafel Patty, Vege (Vegan)

2.812

0.027

0.00

39.496

Brown Rice and Veggie Pita (Vegan)

5.48

0.00

949.997

Hummus

4.859

0.00

3.075

KETTLE Chips, Potato, Sea Salt & Vinegar

9.00

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

Raisins, Seedless

0.834

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

4.80

0.00

37.50

750.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

1.20

0.00

5.00

100.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

45.00

900.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

214.21

0.027

177.82

4,547.433

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

100.00

2.70

Almond Butter, without Salt Added

0.00

7.747

111.04

1.117

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Falafel Patty, Vege (Vegan)

4.704

0.047

69.309

1.671

Brown Rice and Veggie Pita (Vegan)

26.37

0.475

73.131

1.531

Hummus

1.845

0.461

30.135

0.959

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

20.00

1.08

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

Raisins, Seedless

1.269

0.044

18.125

0.682

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

40.00

1.08

Pasta, Made without Egg, Cooked

0.00

7.68

1.446

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

60.00

2.70

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

180.00

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

0.36

Water, Tap

0.00

56.717

0.00

Total

148.594

21.514

963.516

18.704

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

410.00

Almond Butter, without Salt Added

89.28

239.36

1.053

2.24

Juice, Orange

27.28

496.00

0.124

2.48

Total

412.545

3,569.213

6.188

3,087.514

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Falafel Patty, Vege (Vegan)

24.22

131.833

0.903

264.56

Brown Rice and Veggie Pita (Vegan)

17.609

107.581

0.466

361.63

Hummus

17.835

106.395

0.67

148.83

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

400.00

0.00

190.00

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Raisins, Seedless

11.60

271.513

0.08

3.988

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

450.00

0.00

500.00

Pasta, Made without Egg, Cooked

17.92

24.32

0.474

94.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

390.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

225.00

0.00

292.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

18.00

Water, Tap

18.906

0.00

56.717

Total

412.545

3,569.213

6.188

3,087.514

Item Name

Meal

Quantity

Wt (g)

Kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.00

270.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Avocado, California

Breakfast

0.25 item(s)

33.42

55.812

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.00

180.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.00

26.28

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.00

70.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75

46.888

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.80

200.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.00

140.00

Carrots

Afternoon Snack

0.75 cup(s)

91.50

37.515

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.00

330.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.00

22.50

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.00

20.00

Avocado, California

Dinner

0.50 item(s)

66.841

111.624

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.00

250.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,713.251

2,182.006

6/27/2019

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

11.00

38.00

8.00

1.00

Total

56.963

327.613

75.079

11.527

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Avocado, California

0.655

2.888

5.15

0.711

Fruit Salad

1.123

28.843

0.696

0.328

NATURE VALLEY Bar, Granola, Cinnamon

4.00

29.00

6.00

0.50

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.27

5.533

0.248

0.037

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

3.00

11.00

1.00

0.00

Edamame, Frozen, Prepared

4.615

3.453

2.015

0.24

Avocado, California

0.655

2.888

5.15

0.711

Potatoes, Sweet, Frozen, Baked

0.749

10.245

0.053

0.011

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00

25.00

7.00

2.00

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

4.00

10.00

9.00

1.00

Carrots

0.851

8.766

0.22

0.034

AMY'S Tamale, Verde, Black Bean

7.00

55.00

10.00

1.00

AMY'S Salsa, Organic, Black Bean & Corn

1.50

4.50

0.00

AMY'S Salsa, Organic, Medium

0.00

4.00

0.00

Avocado, California

1.31

5.775

10.30

1.421

NUTTER BUTTER Sandwich Cookies, Peanut Butter

4.00

37.00

10.00

2.50

Water, Tap

0.00

Total

56.963

327.613

75.079

11.527

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Avocado, California

3.275

0.607

0.00

Fruit Salad

0.151

0.07

0.00

1.678

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.026

0.117

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.497

0.836

0.004

0.00

Avocado, California

3.275

0.607

0.00

Potatoes, Sweet, Frozen, Baked

0.002

0.021

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.013

0.107

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

6.55

1.214

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

3.00

0.00

Total

16.82

3.638

0.004

1.678

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Water, Tap

0.00

Total

16.82

3.638

0.004

1.678

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

5.00

3.00

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Avocado, California

0.559

0.042

2.273

0.10

Fruit Salad

0.048

0.019

2.392

23.29

NATURE VALLEY Bar, Granola, Cinnamon

0.00

2.00

11.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.077

0.04

2.045

3.49

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

6.00

Edamame, Frozen, Prepared

0.695

0.139

2.015

0.845

Avocado, California

0.559

0.042

2.273

0.10

Potatoes, Sweet, Frozen, Baked

0.018

0.003

0.788

4.015

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

2.35

0.34

2.00

22.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

Carrots

0.105

0.002

2.562

4.337

AMY'S Tamale, Verde, Black Bean

0.00

8.00

6.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.75

1.50

AMY'S Salsa, Organic, Medium

0.00

2.00

Avocado, California

1.119

0.084

4.545

0.201

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.00

15.00

Water, Tap

0.00

Total

5.577

0.722

41.889

128.354

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Avocado, California

24.173

0.00

0.025

0.048

Fruit Salad

93.814

0.00

0.065

0.056

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

138.234

0.00

0.058

0.042

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

28.199

0.00

0.078

0.06

Avocado, California

24.173

0.00

0.025

0.048

Potatoes, Sweet, Frozen, Baked

32.267

0.00

0.029

0.025

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

80.786

0.00

0.06

0.053

Total

2,580.962

0.00

0.608

0.578

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

48.346

0.00

0.05

0.096

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

1,888.672

0.00

Total

2,580.962

0.00

0.608

0.578

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Avocado, California

0.639

0.096

0.00

29.744

Fruit Salad

0.578

0.135

0.006

11.943

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.534

0.094

0.00

35.04

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.355

0.039

0.00

120.513

Avocado, California

0.639

0.096

0.00

29.744

Potatoes, Sweet, Frozen, Baked

0.243

0.081

0.00

9.632

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.899

0.126

0.00

17.385

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

1.278

0.192

0.00

59.488

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

6.86

0.968

0.006

338.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

4.80

0.00

10.00

200.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Avocado, California

2.941

0.00

2.339

49.128

Fruit Salad

8.645

0.00

201.88

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

10.219

0.00

132.859

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

2.364

0.00

5.813

115.475

Avocado, California

2.941

0.00

2.339

49.128

Potatoes, Sweet, Frozen, Baked

3.984

0.00

456.634

9,137.09

Total

164.435

0.00

1,438.659

26,311.633

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

15.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

5.399

0.00

764.025

15,285.976

AMY'S Tamale, Verde, Black Bean

15.00

0.00

25.00

500.00

AMY'S Salsa, Organic, Black Bean & Corn

3.60

0.00

7.50

150.00

AMY'S Salsa, Organic, Medium

4.80

0.00

10.00

200.00

Avocado, California

5.882

0.00

4.679

98.256

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

164.435

0.00

1,438.659

26,311.633

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

80.00

1.80

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Avocado, California

7.018

0.658

4.345

0.204

Fruit Salad

5.724

0.257

17.236

0.521

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.08

Salad, Lettuce with Tomatoes and Carrots, No Dressing

25.842

0.496

26.28

0.496

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

10.346

0.264

24.413

0.88

Avocado, California

7.018

0.658

4.345

0.204

Potatoes, Sweet, Frozen, Baked

1.095

0.337

15.323

0.236

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

40.00

1.44

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

40.00

1.44

Carrots

12.078

0.604

30.195

0.275

AMY'S Tamale, Verde, Black Bean

0.00

80.00

3.60

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.54

AMY'S Salsa, Organic, Medium

0.00

40.00

0.72

Avocado, California

14.037

1.317

8.689

0.408

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

20.00

1.44

Water, Tap

0.00

56.717

0.00

Total

83.157

5.135

509.772

17.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

540.00

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Avocado, California

9.692

169.442

0.227

2.674

Fruit Salad

17.623

254.049

0.18

12.81

NATURE VALLEY Bar, Granola, Cinnamon

0.00

100.00

0.00

160.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

13.139

290.539

0.234

27.739

Total

171.05

2,593.206

2.328

4,129.393

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

880.00

Edamame, Frozen, Prepared

24.80

168.95

0.531

2.325

Avocado, California

9.692

169.442

0.227

2.674

Potatoes, Sweet, Frozen, Baked

9.194

165.054

0.131

3.502

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

70.00

0.00

25.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

230.00

Carrots

10.98

292.80

0.22

63.135

AMY'S Tamale, Verde, Black Bean

0.00

780.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

255.00

AMY'S Salsa, Organic, Medium

0.00

380.00

Avocado, California

19.384

338.884

0.455

5.347

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

85.00

0.00

210.00

Water, Tap

18.906

0.00

56.717

Total

171.05

2,593.206

2.328

4,129.393

6/28/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

Breakfast

1.00 item(s)

170.00

150.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

GENERAL MILLS FIBER ONE Cereal

Breakfast

0.50 cup(s)

30.00

60.00

NATURE VALLEY Bar, Granola, Peanut Butter

Morning Snack

2.00 item(s)

42.00

180.00

DAIYA Pizza, Margherita, Vegan, Frozen

Lunch

0.33 item(s)

135.766

356.757

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

1.25 cup(s)

91.25

16.425

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

Lunch

2.00 tablespoon(s)

30.00

90.00

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

PLANTERS Nuts, Mixed

Afternoon Snack

2.00 ounce(s)

56.00

340.00

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

AMY'S Veggie Burger, California, Light in Sodium

Dinner

1.00 item(s)

71.00

110.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

Dinner

1.00 item(s)

53.00

130.00

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Avocado, California

Dinner

0.25 item(s)

33.42

55.812

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

HEINZ Tomato Ketchup

Dinner

2.00 tablespoon(s)

34.00

40.00

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,611.291

2,207.533

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

1.00

22.00

6.00

Banana

1.286

26.951

0.389

0.132

Total

46.255

327.471

98.433

19.373

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Juice, Orange

1.736

25.792

0.496

0.06

GENERAL MILLS FIBER ONE Cereal

2.00

25.00

1.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

5.00

30.00

7.00

1.00

DAIYA Pizza, Margherita, Vegan, Frozen

4.955

50.541

15.856

3.468

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.794

3.458

0.155

0.023

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

1.00

10.00

1.00

Avocado, California

0.655

2.888

5.15

0.711

PLANTERS Nuts, Mixed

12.00

10.00

30.00

4.00

Pear

0.598

25.282

0.232

0.037

AMY'S Veggie Burger, California, Light in Sodium

5.00

16.00

4.00

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

6.00

24.00

2.00

0.50

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Avocado, California

0.655

2.888

5.15

0.711

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

HEINZ Tomato Ketchup

0.00

10.00

0.00

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

46.255

327.471

98.433

19.373

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

GENERAL MILLS FIBER ONE Cereal

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

1.06

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.016

0.073

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

3.275

0.607

0.00

PLANTERS Nuts, Mixed

0.00

Pear

0.139

0.156

0.00

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.00

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Avocado, California

3.275

0.607

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.002

0.037

0.00

Total

11.172

6.657

1.103

0.00

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

11.172

6.657

1.103

0.00

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

2.00

19.00

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

GENERAL MILLS FIBER ONE Cereal

0.00

14.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

2.00

11.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

2.973

4.955

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.048

0.025

1.278

2.181

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.559

0.042

2.273

0.10

PLANTERS Nuts, Mixed

0.00

4.00

2.00

Pear

0.154

0.002

5.146

16.185

AMY'S Veggie Burger, California, Light in Sodium

0.00

3.00

1.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

4.00

2.00

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Avocado, California

0.559

0.042

2.273

0.10

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

HEINZ Tomato Ketchup

0.00

8.00

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

5.128

0.508

51.067

119.816

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

GENERAL MILLS FIBER ONE Cereal

0.957

0.00

0.375

0.425

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

86.396

0.00

0.036

0.026

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

24.173

0.00

0.025

0.048

PLANTERS Nuts, Mixed

0.00

Pear

139.374

0.00

0.02

0.043

AMY'S Veggie Burger, California, Light in Sodium

0.00

Total

2,809.87

0.00

0.979

0.86

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Avocado, California

24.173

0.00

0.025

0.048

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

HEINZ Tomato Ketchup

0.00

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,809.87

0.00

0.979

0.86

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

1.80

0.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

GENERAL MILLS FIBER ONE Cereal

5.00

0.50

1.50

165.90

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.334

0.059

0.00

21.90

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.639

0.096

0.00

29.744

PLANTERS Nuts, Mixed

0.00

Pear

0.267

0.048

0.00

11.62

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Avocado, California

0.639

0.096

0.00

29.744

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

11.47

1.753

3.30

396.951

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

GENERAL MILLS FIBER ONE Cereal

6.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

14.865

297.297

Total

194.159

0.00

261.451

3,809.823

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Salad, Lettuce with Tomatoes and Carrots, No Dressing

6.387

0.00

83.037

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

2.941

0.00

2.339

49.128

PLANTERS Nuts, Mixed

0.00

Pear

7.138

0.00

1.66

41.50

AMY'S Veggie Burger, California, Light in Sodium

2.40

0.00

37.50

750.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Avocado, California

2.941

0.00

2.339

49.128

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

HEINZ Tomato Ketchup

2.40

0.00

200.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

194.159

0.00

261.451

3,809.823

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

250.00

1.44

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

GENERAL MILLS FIBER ONE Cereal

0.24

0.273

100.00

4.50

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

1.08

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

59.459

1.427

Salad, Lettuce with Tomatoes and Carrots, No Dressing

16.151

0.31

16.425

0.31

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

7.018

0.658

4.345

0.204

PLANTERS Nuts, Mixed

0.00

80.00

2.16

Pear

7.304

0.199

14.94

0.299

AMY'S Veggie Burger, California, Light in Sodium

0.00

20.00

1.08

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.44

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Avocado, California

7.018

0.658

4.345

0.204

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

HEINZ Tomato Ketchup

0.00

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

57.711

3.815

693.288

16.371

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Total

314.787

2,763.898

5.536

2,586.901

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

100.00

0.00

5.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

GENERAL MILLS FIBER ONE Cereal

40.00

180.00

3.75

105.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

105.00

0.00

190.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

535.135

Salad, Lettuce with Tomatoes and Carrots, No Dressing

8.212

181.587

0.146

17.337

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

290.00

Avocado, California

9.692

169.442

0.227

2.674

PLANTERS Nuts, Mixed

0.00

220.00

Pear

11.62

192.56

0.166

1.66

AMY'S Veggie Burger, California, Light in Sodium

0.00

250.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

190.00

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Avocado, California

9.692

169.442

0.227

2.674

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

HEINZ Tomato Ketchup

0.00

320.00

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

314.787

2,763.898

5.536

2,586.901

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,652.528

856.497

6/27/2019

2,182.006

1,652.528

529.478

6/28/2019

2,207.533

1,652.528

555.005

Total:

6,898.564

4,957.583

1,940.981

Average:

2,299.521

1,652.528

646.994

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegan

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

0 - 19 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2190.0 kcal

Protein

68.86 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

246.37 - 355.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.67 - 85.17 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.3 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegan

Energy Balance

End Date:

06/28/2019

 Report Parameters Start Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,652.528

856.497

6/27/2019

2,182.006

1,652.528

529.478

6/28/2019

2,207.533

1,652.528

555.005

Total:

6,898.564

4,957.583

1,940.981

Average:

2,299.521

1,652.528

646.994

1/1

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegan

Intake Vs Goals

 Report Parameters Start Date :

06/26/2019

End Date:



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2190.0 kcal

2,299.521 kcal

105.001%

2190.0 kcal

Protein

68.86 g

62.339 g

90.53%

68.86 g

Carbohydrate

246.37 - 355.88 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

246.37 g

355.88 g

Fat, Total

48.67 - 85.17 g

90.92 g

106.751%

48.67 g

85.17 g

Fat (Speciﬁc) Saturated Fat

< 24.3 g

17.319 g

71.271%

24.3 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.40 g

0.594 g

42.426%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

42.509 g

151.818%

28.0 g

Sugar, Total

No suggestion

127.584 g

Water

3000.00 g

2,733.624 g

91.121%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.40 mg

1.081 mg

77.204%

1.40 mg

Niacin

18.00 mg

11.704 mg

65.02%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.306 mg

68.727%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1.134 µg

43.608%

2.60 µg

Folate (DFE)

600.00 µg

402.11 µg

67.018%

600.00 µg

Vitamin C

85.00 mg

190.935 mg

224.629%

85.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

770.00 µg

625.977 µg

81.296%

770.00 µg

Vitamin A (IU) 

2565.00 IU

11,556.296 IU

450.538%

2565.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

15.00 mg

10.154 mg

67.696%

15.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

48.60 mg

17.431 mg

35.866%

48.60 mg

Magnesium

360.00 mg

299.461 mg

83.184%

360.00 mg

Potassium

4700.00 mg

2,975.439 mg

63.307%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

16.50 mg

4.684 mg

28.389%

16.50 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegan

End Date:

Macronutrient Ranges

 Report Parameters Start Date :

06/26/2019



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.4k 1.2k

Calories

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2190 kcal

2,299.521 kcal

Carbs

985.5-1,423.5 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

219-766.5 kcal

10%-35%

249.356 kcal

10.844%

Fats

438-766.5 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegan

MyPlate Analysis

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

7.0 oz. eq.

tips

6.928 oz. eq.

98.971 %

Vegetables

3.0 cup eq.

tips

2.875 cup eq.

95.831 %

Fruits

2.0 cup eq.

tips

3.909 cup eq.

195.474 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

6.0 oz. eq.

tips

10.568 oz. eq.

176.131 %

Empty Calories

266.0 kcal

456.544 kcal

171.633 %

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegan

Three Day Average

 Report Parameters Day 1 :

06/26/2019

X Day 3:

Day 2:



06/28/2019

06/27/2019



 3-Day Average

Intake vs. Goals 6/26/2019, 6/27/2019, 6/28/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2577.0 kcal

2,311.556 kcal

89.699%

2577.0 kcal

Protein

74.84 g

69.817 g

93.288%

74.84 g

Carbohydrate

289.91 - 418.76 g

327.072 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

289.91 g

418.76 g

Fat, Total

57.27 - 100.22 g

86.237 g

100%

57.27 g

100.22 g

Fat (Speciﬁc) Saturated Fat

< 28.6 g

20.383 g

71.268%

28.6 g

Monounsaturated Fat

No suggestion

27.009 g

Polyunsaturated Fat

No suggestion

13.61 g

Trans Fatty Acid

No suggestion

0.031 g

Cholesterol

< No suggestion

58.046 mg

PFA 18:2, Linoleic

13.00 g

13.059 g

100.451%

13.00 g

PFA 18:3, Linolenic

1.40 g

0.836 g

59.72%

1.40 g

Dietary Fiber, Total

28.0 g

34.339 g

122.639%

28.0 g

Sugar, Total

No suggestion

129.384 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,805.304 g

93.51%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.458 mg

104.128%

1.40 mg

Riboﬂavin

1.40 mg

2.138 mg

152.711%

1.40 mg

Niacin

18.00 mg

13.81 mg

76.722%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.291 mg

67.972%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

0.999 µg

38.405%

2.60 µg

Folate (DFE)

600.00 µg

449.684 µg

74.947%

600.00 µg

Vitamin C

85.00 mg

185.519 mg

218.257%

85.00 mg

Vitamin D (ug)

15.00 µg

0.519 µg

3.459%

15.00 µg

Vitamin A (RAE) 

770.00 µg

702.59 µg

91.245%

770.00 µg

Vitamin A (IU) 

2565.00 IU

11,539.632 IU

449.888%

2565.00 IU

Vitamin K

90.00 µg

113.17 µg

125.744%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.086 mg

80.572%

15.00 mg

Calcium

1000.00 mg

797.163 mg

79.716%

1000.00 mg

Iron

48.60 mg

16.42 mg

33.786%

48.60 mg

Magnesium

360.00 mg

300.73 mg

83.536%

360.00 mg

Potassium

4700.00 mg

3,072.252 mg

65.367%

4700.00 mg

Zinc

16.50 mg

5.257 mg

31.86%

16.50 mg

Sodium

1500.00 mg

3,592.588 mg

239.506%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

150 lbs.

Age:

28 years

BMI:

24.208

Gender:

Female

Pregnancy:

20 - 27 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2577.0 kcal

Protein

74.84 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

289.91 - 418.76 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

57.27 - 100.22 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 28.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/26/2019, 6/27/2019, 6/28/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2577 kcal

2,311.556 kcal

Carbs

1,159.65-1,675.05 kcal

45%-65%

1,308.289 kcal

56.598%

Protein

257.7-901.95 kcal

10%-35%

279.267 kcal

12.081%

Fats

515.4-901.95 kcal

20%-35%

776.137 kcal

33.576%

Alcohol

0 kcal

Fat Breakdown 6/26/2019, 6/27/2019, 6/28/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

10.546%

Polyunsaturated Fat

5.314%

Saturated Fat

7.959%

Trans Fatty Acid

0.012%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 9.841%

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

MyPlate Analysis 6/26/2019, 6/27/2019, 6/28/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

7.356 oz. eq.

81.737 %

Vegetables

3.5 cup eq.

tips

2.55 cup eq.

72.869 %

Fruits

2.0 cup eq.

tips

3.811 cup eq.

190.569 %

Dairy

3.0 cup eq.

tips

1.917 cup eq.

63.889 %

Protein Foods

6.5 oz. eq.

tips

10.403 oz. eq.

160.041 %

Empty Calories

362.0 kcal

466.667 kcal

128.913 %

Intake Spreadsheet 6/17/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

Lunch

2.00 slice(s)

234.00

608.40

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

3,530.934

2,243.637

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

GARDENBURGER Veggie Burger Patty, The Original

Dinner

2.50 ounce(s)

71.00

110.00

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Ketchup or Tomato Catsup

Dinner

1.00 tablespoon(s)

15.00

15.15

Mustard, Yellow

Dinner

1.00 teaspoon(s)

5.00

3.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,530.934

2,243.637

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

26.98

76.612

21.645

9.058

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

GARDENBURGER Veggie Burger Patty, The Original

5.00

16.00

3.00

1.50

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Ketchup or Tomato Catsup

0.156

4.11

0.015

0.002

Mustard, Yellow

0.187

0.292

0.167

0.011

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

68.688

317.389

84.385

28.564

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

5.794

4.61

0.00

44.46

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

5.00

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

Total

21.374

18.551

0.055

163.06

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Ketchup or Tomato Catsup

0.002

0.006

0.00

Mustard, Yellow

0.109

0.039

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

21.374

18.551

0.055

163.06

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

3.721

0.40

4.446

12.449

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

GARDENBURGER Veggie Burger Patty, The Original

0.00

4.00

0.00

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Ketchup or Tomato Catsup

0.006

0.00

0.045

3.191

Mustard, Yellow

0.018

0.019

0.20

0.046

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

16.587

1.234

26.556

125.216

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

103.334

0.00

1.06

2.867

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

GARDENBURGER Veggie Burger Patty, The Original

43.949

0.00

0.071

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Total

3,024.909

0.00

2.152

4.031

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Ketchup or Tomato Catsup

10.277

0.00

0.002

0.025

Mustard, Yellow

4.186

0.00

0.009

0.004

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

3,024.909

0.00

2.152

4.031

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

7.17

0.285

1.591

255.06

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

GARDENBURGER Veggie Burger Patty, The Original

0.852

0.071

0.00

8.52

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Ketchup or Tomato Catsup

0.215

0.024

0.00

1.35

Mustard, Yellow

0.028

0.004

0.00

0.35

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

17.789

1.71

2.894

539.672

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

140.40

690.30

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Ketchup or Tomato Catsup

0.615

0.00

3.90

79.05

Mustard, Yellow

0.015

0.00

0.25

5.45

Total

177.912

1.53

491.29

3,759.83

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

177.912

1.53

491.29

3,759.83

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

17.55

2.668

388.44

4.61

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

GARDENBURGER Veggie Burger Patty, The Original

0.00

40.00

0.72

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Ketchup or Tomato Catsup

0.45

0.219

2.25

0.053

Mustard, Yellow

0.07

0.018

3.15

0.081

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

107.758

9.609

918.199

13.339

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

56.16

322.92

2.902

1,352.52

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

GARDENBURGER Veggie Burger Patty, The Original

12.78

125.00

0.213

490.00

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Ketchup or Tomato Catsup

1.95

42.15

0.026

136.05

Mustard, Yellow

2.40

7.60

0.032

55.20

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Total

318.597

3,054.337

7.254

3,560.857

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

318.597

3,054.337

7.254

3,560.857

6/26/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.00

250.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.00

196.48

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

63.319

151.235

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

122.756

120.558

Hummus

Lunch

0.25 cup(s)

61.50

108.855

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.00

150.00

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25

108.387

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.00

90.00

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.00

158.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.00

160.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.50

67.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.00

202.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,615.385

2,509.025

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

THOMAS Bagels, Cinnamon Raisin

8.00

50.00

1.50

0.00

Almond Butter, without Salt Added

6.707

6.022

17.76

1.329

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Falafel Patty, Vege (Vegan)

5.57

24.331

3.649

0.625

Brown Rice and Veggie Pita (Vegan)

4.174

20.193

2.626

0.259

Hummus

2.989

12.374

5.283

0.702

KETTLE Chips, Potato, Sea Salt & Vinegar

2.00

16.00

9.00

1.00

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

Raisins, Seedless

1.113

28.703

0.167

0.021

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

2.00

15.00

2.00

0.00

Pasta, Made without Egg, Cooked

5.594

32.154

1.254

0.179

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

17.00

10.00

6.00

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

9.00

4.50

0.00

Total

83.799

336.215

99.248

21.057

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

1.00

18.00

14.00

12.00

Water, Tap

0.00

Total

83.799

336.215

99.248

21.057

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

10.382

4.356

0.00

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Falafel Patty, Vege (Vegan)

1.112

1.477

0.00

9.40

Brown Rice and Veggie Pita (Vegan)

1.228

0.946

0.007

0.00

Hummus

2.992

1.297

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

7.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

Raisins, Seedless

0.018

0.013

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.239

0.65

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

42.833

18.642

0.033

9.40

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

THOMAS Bagels, Cinnamon Raisin

0.00

4.00

12.00

Almond Butter, without Salt Added

4.354

0.002

3.296

1.418

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Falafel Patty, Vege (Vegan)

1.412

0.06

2.992

3.102

Brown Rice and Veggie Pita (Vegan)

0.742

0.204

1.187

1.055

Hummus

1.252

0.046

2.46

0.166

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

Raisins, Seedless

0.01

0.003

1.341

21.456

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

1.00

10.00

Pasta, Made without Egg, Cooked

0.58

0.07

0.00

1.666

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

4.00

1.00

Total

17.011

0.552

34.571

134.58

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

13.00

Water, Tap

0.00

Total

17.011

0.552

34.571

134.58

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

0.375

0.255

Almond Butter, without Salt Added

0.525

0.00

0.013

0.30

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Falafel Patty, Vege (Vegan)

32.321

0.00

0.26

0.125

Brown Rice and Veggie Pita (Vegan)

90.515

0.00

0.209

0.124

Hummus

39.895

0.00

0.055

0.032

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

Raisins, Seedless

5.593

0.00

0.038

0.045

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

88.141

0.00

0.233

0.189

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

1,888.672

0.00

Total

2,810.04

0.00

1.613

1.805

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

THOMAS Bagels, Cinnamon Raisin

3.00

0.00

Almond Butter, without Salt Added

1.01

0.033

0.00

16.96

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Falafel Patty, Vege (Vegan)

1.636

0.212

0.095

63.457

Brown Rice and Veggie Pita (Vegan)

1.673

0.044

0.00

63.68

Hummus

0.245

0.00

36.285

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

Raisins, Seedless

0.278

0.063

0.00

1.813

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

1.719

0.036

0.00

78.08

Total

16.781

1.196

0.095

471.189

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

16.781

1.196

0.095

471.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

0.32

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Falafel Patty, Vege (Vegan)

2.812

0.027

0.00

39.496

Brown Rice and Veggie Pita (Vegan)

5.48

0.00

949.997

Hummus

4.859

0.00

3.075

KETTLE Chips, Potato, Sea Salt & Vinegar

9.00

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

Raisins, Seedless

0.834

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

4.80

0.00

37.50

750.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

1.20

0.00

5.00

100.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

45.00

900.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

214.21

0.027

177.82

4,547.433

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

100.00

2.70

Almond Butter, without Salt Added

0.00

7.747

111.04

1.117

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Falafel Patty, Vege (Vegan)

4.704

0.047

69.309

1.671

Brown Rice and Veggie Pita (Vegan)

26.37

0.475

73.131

1.531

Hummus

1.845

0.461

30.135

0.959

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

20.00

1.08

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

Raisins, Seedless

1.269

0.044

18.125

0.682

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Total

148.594

21.514

963.516

18.704

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

40.00

1.08

Pasta, Made without Egg, Cooked

0.00

7.68

1.446

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

60.00

2.70

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

180.00

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

0.36

Water, Tap

0.00

56.717

0.00

Total

148.594

21.514

963.516

18.704

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

410.00

Almond Butter, without Salt Added

89.28

239.36

1.053

2.24

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Falafel Patty, Vege (Vegan)

24.22

131.833

0.903

264.56

Brown Rice and Veggie Pita (Vegan)

17.609

107.581

0.466

361.63

Hummus

17.835

106.395

0.67

148.83

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

400.00

0.00

190.00

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Raisins, Seedless

11.60

271.513

0.08

3.988

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

450.00

0.00

500.00

Pasta, Made without Egg, Cooked

17.92

24.32

0.474

94.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

390.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

225.00

0.00

292.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

18.00

Water, Tap

18.906

0.00

56.717

Total

412.545

3,569.213

6.188

3,087.514

Item Name

Meal

Quantity

Wt (g)

Kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.00

270.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Avocado, California

Breakfast

0.25 item(s)

33.42

55.812

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.00

180.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.00

26.28

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.00

70.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75

46.888

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781

3,713.251

2,182.006

6/27/2019

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.80

200.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.00

140.00

Carrots

Afternoon Snack

0.75 cup(s)

91.50

37.515

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.00

330.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.00

22.50

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.00

20.00

Avocado, California

Dinner

0.50 item(s)

66.841

111.624

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.00

250.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,713.251

2,182.006

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

11.00

38.00

8.00

1.00

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Avocado, California

0.655

2.888

5.15

0.711

Fruit Salad

1.123

28.843

0.696

0.328

NATURE VALLEY Bar, Granola, Cinnamon

4.00

29.00

6.00

0.50

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.27

5.533

0.248

0.037

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

3.00

11.00

1.00

0.00

Edamame, Frozen, Prepared

4.615

3.453

2.015

0.24

Avocado, California

0.655

2.888

5.15

0.711

Potatoes, Sweet, Frozen, Baked

0.749

10.245

0.053

0.011

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00

25.00

7.00

2.00

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

4.00

10.00

9.00

1.00

Carrots

0.851

8.766

0.22

0.034

AMY'S Tamale, Verde, Black Bean

7.00

55.00

10.00

1.00

AMY'S Salsa, Organic, Black Bean & Corn

1.50

4.50

0.00

AMY'S Salsa, Organic, Medium

0.00

4.00

0.00

Avocado, California

1.31

5.775

10.30

1.421

NUTTER BUTTER Sandwich Cookies, Peanut Butter

4.00

37.00

10.00

2.50

Water, Tap

0.00

Total

56.963

327.613

75.079

11.527

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Avocado, California

3.275

0.607

0.00

Fruit Salad

0.151

0.07

0.00

1.678

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.026

0.117

0.00

Total

16.82

3.638

0.004

1.678

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.497

0.836

0.004

0.00

Avocado, California

3.275

0.607

0.00

Potatoes, Sweet, Frozen, Baked

0.002

0.021

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.013

0.107

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

6.55

1.214

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

3.00

0.00

Water, Tap

0.00

Total

16.82

3.638

0.004

1.678

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

5.00

3.00

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Avocado, California

0.559

0.042

2.273

0.10

Fruit Salad

0.048

0.019

2.392

23.29

NATURE VALLEY Bar, Granola, Cinnamon

0.00

2.00

11.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.077

0.04

2.045

3.49

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

6.00

Edamame, Frozen, Prepared

0.695

0.139

2.015

0.845

Avocado, California

0.559

0.042

2.273

0.10

Potatoes, Sweet, Frozen, Baked

0.018

0.003

0.788

4.015

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

2.35

0.34

2.00

22.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

Carrots

0.105

0.002

2.562

4.337

AMY'S Tamale, Verde, Black Bean

0.00

8.00

6.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.75

1.50

AMY'S Salsa, Organic, Medium

0.00

2.00

Avocado, California

1.119

0.084

4.545

0.201

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.00

15.00

Water, Tap

0.00

Total

5.577

0.722

41.889

128.354

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Total

2,580.962

0.00

0.608

0.578

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Avocado, California

24.173

0.00

0.025

0.048

Fruit Salad

93.814

0.00

0.065

0.056

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

138.234

0.00

0.058

0.042

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

28.199

0.00

0.078

0.06

Avocado, California

24.173

0.00

0.025

0.048

Potatoes, Sweet, Frozen, Baked

32.267

0.00

0.029

0.025

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

80.786

0.00

0.06

0.053

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

48.346

0.00

0.05

0.096

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

1,888.672

0.00

Total

2,580.962

0.00

0.608

0.578

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Avocado, California

0.639

0.096

0.00

29.744

Fruit Salad

0.578

0.135

0.006

11.943

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.534

0.094

0.00

35.04

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.355

0.039

0.00

120.513

Avocado, California

0.639

0.096

0.00

29.744

Potatoes, Sweet, Frozen, Baked

0.243

0.081

0.00

9.632

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.899

0.126

0.00

17.385

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

1.278

0.192

0.00

59.488

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

6.86

0.968

0.006

338.189

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

4.80

0.00

10.00

200.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Avocado, California

2.941

0.00

2.339

49.128

Fruit Salad

8.645

0.00

201.88

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

10.219

0.00

132.859

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

2.364

0.00

5.813

115.475

Avocado, California

2.941

0.00

2.339

49.128

Potatoes, Sweet, Frozen, Baked

3.984

0.00

456.634

9,137.09

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

15.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

5.399

0.00

764.025

15,285.976

AMY'S Tamale, Verde, Black Bean

15.00

0.00

25.00

500.00

AMY'S Salsa, Organic, Black Bean & Corn

3.60

0.00

7.50

150.00

AMY'S Salsa, Organic, Medium

4.80

0.00

10.00

200.00

Avocado, California

5.882

0.00

4.679

98.256

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

164.435

0.00

1,438.659

26,311.633

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

80.00

1.80

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Avocado, California

7.018

0.658

4.345

0.204

Fruit Salad

5.724

0.257

17.236

0.521

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.08

Salad, Lettuce with Tomatoes and Carrots, No Dressing

25.842

0.496

26.28

0.496

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

10.346

0.264

24.413

0.88

Avocado, California

7.018

0.658

4.345

0.204

Potatoes, Sweet, Frozen, Baked

1.095

0.337

15.323

0.236

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

40.00

1.44

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

40.00

1.44

Carrots

12.078

0.604

30.195

0.275

AMY'S Tamale, Verde, Black Bean

0.00

80.00

3.60

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.54

AMY'S Salsa, Organic, Medium

0.00

40.00

0.72

Total

83.157

5.135

509.772

17.218

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Avocado, California

14.037

1.317

8.689

0.408

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

20.00

1.44

Water, Tap

0.00

56.717

0.00

Total

83.157

5.135

509.772

17.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

540.00

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Avocado, California

9.692

169.442

0.227

2.674

Fruit Salad

17.623

254.049

0.18

12.81

NATURE VALLEY Bar, Granola, Cinnamon

0.00

100.00

0.00

160.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

13.139

290.539

0.234

27.739

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

880.00

Edamame, Frozen, Prepared

24.80

168.95

0.531

2.325

Avocado, California

9.692

169.442

0.227

2.674

Potatoes, Sweet, Frozen, Baked

9.194

165.054

0.131

3.502

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

70.00

0.00

25.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

230.00

Carrots

10.98

292.80

0.22

63.135

AMY'S Tamale, Verde, Black Bean

0.00

780.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

255.00

AMY'S Salsa, Organic, Medium

0.00

380.00

Avocado, California

19.384

338.884

0.455

5.347

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

85.00

0.00

210.00

Water, Tap

18.906

0.00

56.717

Total

171.05

2,593.206

2.328

4,129.393

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,796.226

712.799

6/27/2019

2,182.006

1,796.226

385.78

6/17/2019

2,243.637

1,796.226

447.411

Total:

6,934.668

5,388.677

1,545.991

Average:

2,311.556

1,796.226

515.33

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegan

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

150 lbs.

Age:

28 years

BMI:

24.208

Gender:

Female

Pregnancy:

20 - 27 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2577.0 kcal

Protein

74.84 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

289.91 - 418.76 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

57.27 - 100.22 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 28.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegan

Energy Balance

End Date:

06/28/2019

 Report Parameters Start Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

1,796.226

712.799

6/27/2019

2,182.006

1,796.226

385.78

6/28/2019

2,207.533

1,796.226

411.307

Total:

6,898.564

5,388.677

1,509.887

Average:

2,299.521

1,796.226

503.296

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegan

Intake Vs Goals

 Report Parameters Start Date :

06/26/2019

End Date:



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2577.0 kcal

2,299.521 kcal

89.232%

2577.0 kcal

Protein

74.84 g

62.339 g

83.296%

74.84 g

Carbohydrate

289.91 - 418.76 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

289.91 g

418.76 g

Fat, Total

57.27 - 100.22 g

90.92 g

100%

57.27 g

100.22 g

Fat (Speciﬁc) Saturated Fat

< 28.6 g

17.319 g

60.556%

28.6 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.40 g

0.594 g

42.426%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

42.509 g

151.818%

28.0 g

Sugar, Total

No suggestion

127.584 g

Water

3000.00 g

2,733.624 g

91.121%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.40 mg

1.081 mg

77.204%

1.40 mg

Niacin

18.00 mg

11.704 mg

65.02%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.306 mg

68.727%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1.134 µg

43.608%

2.60 µg

Folate (DFE)

600.00 µg

402.11 µg

67.018%

600.00 µg

Vitamin C

85.00 mg

190.935 mg

224.629%

85.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

770.00 µg

625.977 µg

81.296%

770.00 µg

Vitamin A (IU) 

2565.00 IU

11,556.296 IU

450.538%

2565.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

15.00 mg

10.154 mg

67.696%

15.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

48.60 mg

17.431 mg

35.866%

48.60 mg

Magnesium

360.00 mg

299.461 mg

83.184%

360.00 mg

Potassium

4700.00 mg

2,975.439 mg

63.307%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

16.50 mg

4.684 mg

28.389%

16.50 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegan

End Date:

Macronutrient Ranges

 Report Parameters Start Date :

06/26/2019



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2577 kcal

2,299.521 kcal

Carbs

1,159.65-1,675.05 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

257.7-901.95 kcal

10%-35%

249.356 kcal

10.844%

Fats

515.4-901.95 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegan

MyPlate Analysis

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

6.928 oz. eq.

76.978 %

Vegetables

3.5 cup eq.

tips

2.875 cup eq.

82.141 %

Fruits

2.0 cup eq.

tips

3.909 cup eq.

195.474 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

6.5 oz. eq.

tips

10.568 oz. eq.

162.582 %

Empty Calories

362.0 kcal

456.544 kcal

126.117 %

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegan

Three Day Average

 Report Parameters Day 1 :

06/26/2019

Day 3:

Day 2:



06/28/2019

06/27/2019 X



 3-Day Average

Intake vs. Goals 6/26/2019, 6/27/2019, 6/28/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2822.0 kcal

2,299.521 kcal

81.486%

2822.0 kcal

Protein

88.81 g

62.339 g

70.194%

88.81 g

Carbohydrate

317.47 - 458.57 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

317.47 g

458.57 g

Fat, Total

62.71 - 109.74 g

90.92 g

100%

62.71 g

109.74 g

Fat (Speciﬁc) Saturated Fat

< 31.4 g

17.319 g

55.156%

31.4 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.40 g

0.594 g

42.426%

1.40 g

Dietary Fiber, Total

28.0 g

42.509 g

151.818%

28.0 g

Sugar, Total

No suggestion

127.584 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,733.624 g

91.121%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.40 mg

1.081 mg

77.204%

1.40 mg

Niacin

18.00 mg

11.704 mg

65.02%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.306 mg

68.727%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1.134 µg

43.608%

2.60 µg

Folate (DFE)

600.00 µg

402.11 µg

67.018%

600.00 µg

Vitamin C

85.00 mg

190.935 mg

224.629%

85.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

770.00 µg

625.977 µg

81.296%

770.00 µg

Vitamin A (IU) 

2565.00 IU

11,556.296 IU

450.538%

2565.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

15.00 mg

10.154 mg

67.696%

15.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

48.60 mg

17.431 mg

35.866%

48.60 mg

Magnesium

360.00 mg

299.461 mg

83.184%

360.00 mg

Potassium

4700.00 mg

2,975.439 mg

63.307%

4700.00 mg

Zinc

16.50 mg

4.684 mg

28.389%

16.50 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

178 lbs.

Age:

28 years

BMI:

28.727

Gender:

Female

Pregnancy:

28+ Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2822.0 kcal

Protein

88.81 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

317.47 - 458.57 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

62.71 - 109.74 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 31.4 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.8k 1.6k 1.4k

Calories

6/26/2019, 6/27/2019, 6/28/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2822 kcal

2,299.521 kcal

Carbs

1,269.9-1,834.3 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

282.2-987.7 kcal

10%-35%

249.356 kcal

10.844%

Fats

564.4-987.7 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

Fat Breakdown 6/26/2019, 6/27/2019, 6/28/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

9.266%

Polyunsaturated Fat

3.786%

Saturated Fat

6.798%

Trans Fatty Acid

0.149%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 15.687%

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

MyPlate Analysis 6/26/2019, 6/27/2019, 6/28/2019 Goal *

Actual

% Goal

Grains

10.0 oz. eq.

tips

6.928 oz. eq.

69.28 %

Vegetables

3.5 cup eq.

tips

2.875 cup eq.

82.141 %

Fruits

2.5 cup eq.

tips

3.909 cup eq.

156.379 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

7.0 oz. eq.

tips

10.568 oz. eq.

150.969 %

Empty Calories

395.0 kcal

456.544 kcal

115.581 %

Intake Spreadsheet 6/26/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

THOMAS Bagels, Cinnamon Raisin

Breakfast

1.00 item(s)

95.00

250.00

Almond Butter, without Salt Added

Breakfast

2.00 tablespoon(s)

32.00

196.48

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Falafel Patty, Vege (Vegan)

Lunch

4.00 ounce(s)

63.319

151.235

Brown Rice and Veggie Pita (Vegan)

Lunch

5.00 ounce(s)

122.756

120.558

Hummus

Lunch

0.25 cup(s)

61.50

108.855

KETTLE Chips, Potato, Sea Salt & Vinegar

Lunch

1.00 ounce(s)

28.00

150.00

3,615.385

2,509.025

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

Raisins, Seedless

Afternoon Snack

0.25 cup(s)

36.25

108.387

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

Dinner

0.50 cup(s)

128.00

90.00

Pasta, Made without Egg, Cooked

Dinner

1.00 cup(s)

128.00

158.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

Dinner

2.00 item(s)

90.00

160.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

Dinner

3.00 tablespoon(s)

22.50

67.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

Evening Snack

0.50 cup(s)

95.00

202.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,615.385

2,509.025

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

THOMAS Bagels, Cinnamon Raisin

8.00

50.00

1.50

0.00

Almond Butter, without Salt Added

6.707

6.022

17.76

1.329

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Falafel Patty, Vege (Vegan)

5.57

24.331

3.649

0.625

Brown Rice and Veggie Pita (Vegan)

4.174

20.193

2.626

0.259

Hummus

2.989

12.374

5.283

0.702

KETTLE Chips, Potato, Sea Salt & Vinegar

2.00

16.00

9.00

1.00

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

Raisins, Seedless

1.113

28.703

0.167

0.021

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

2.00

15.00

2.00

0.00

Pasta, Made without Egg, Cooked

5.594

32.154

1.254

0.179

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

17.00

10.00

6.00

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

9.00

4.50

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

1.00

18.00

14.00

12.00

Water, Tap

0.00

Total

83.799

336.215

99.248

21.057

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

10.382

4.356

0.00

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Falafel Patty, Vege (Vegan)

1.112

1.477

0.00

9.40

Brown Rice and Veggie Pita (Vegan)

1.228

0.946

0.007

0.00

Hummus

2.992

1.297

0.00

KETTLE Chips, Potato, Sea Salt & Vinegar

7.00

1.00

0.00

Total

42.833

18.642

0.033

9.40

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

Raisins, Seedless

0.018

0.013

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

0.239

0.65

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

42.833

18.642

0.033

9.40

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

THOMAS Bagels, Cinnamon Raisin

0.00

4.00

12.00

Almond Butter, without Salt Added

4.354

0.002

3.296

1.418

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Falafel Patty, Vege (Vegan)

1.412

0.06

2.992

3.102

Brown Rice and Veggie Pita (Vegan)

0.742

0.204

1.187

1.055

Hummus

1.252

0.046

2.46

0.166

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

Raisins, Seedless

0.01

0.003

1.341

21.456

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

1.00

10.00

Pasta, Made without Egg, Cooked

0.58

0.07

0.00

1.666

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

4.00

1.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

13.00

Water, Tap

0.00

Total

17.011

0.552

34.571

134.58

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

0.375

0.255

Almond Butter, without Salt Added

0.525

0.00

0.013

0.30

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Falafel Patty, Vege (Vegan)

32.321

0.00

0.26

0.125

Brown Rice and Veggie Pita (Vegan)

90.515

0.00

0.209

0.124

Total

2,810.04

0.00

1.613

1.805

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Hummus

39.895

0.00

0.055

0.032

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

Raisins, Seedless

5.593

0.00

0.038

0.045

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

88.141

0.00

0.233

0.189

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

1,888.672

0.00

Total

2,810.04

0.00

1.613

1.805

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

THOMAS Bagels, Cinnamon Raisin

3.00

0.00

Almond Butter, without Salt Added

1.01

0.033

0.00

16.96

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Falafel Patty, Vege (Vegan)

1.636

0.212

0.095

63.457

Brown Rice and Veggie Pita (Vegan)

1.673

0.044

0.00

63.68

Hummus

0.245

0.00

36.285

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

Raisins, Seedless

0.278

0.063

0.00

1.813

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

Pasta, Made without Egg, Cooked

1.719

0.036

0.00

78.08

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

16.781

1.196

0.095

471.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

THOMAS Bagels, Cinnamon Raisin

0.00

Almond Butter, without Salt Added

0.00

0.32

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Total

214.21

0.027

177.82

4,547.433

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Falafel Patty, Vege (Vegan)

2.812

0.027

0.00

39.496

Brown Rice and Veggie Pita (Vegan)

5.48

0.00

949.997

Hummus

4.859

0.00

3.075

KETTLE Chips, Potato, Sea Salt & Vinegar

9.00

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

Raisins, Seedless

0.834

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

4.80

0.00

37.50

750.00

Pasta, Made without Egg, Cooked

0.00

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

1.20

0.00

5.00

100.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

45.00

900.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

Water, Tap

0.00

Total

214.21

0.027

177.82

4,547.433

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

100.00

2.70

Almond Butter, without Salt Added

0.00

7.747

111.04

1.117

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Falafel Patty, Vege (Vegan)

4.704

0.047

69.309

1.671

Brown Rice and Veggie Pita (Vegan)

26.37

0.475

73.131

1.531

Hummus

1.845

0.461

30.135

0.959

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

20.00

1.08

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

Raisins, Seedless

1.269

0.044

18.125

0.682

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

40.00

1.08

Pasta, Made without Egg, Cooked

0.00

7.68

1.446

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

60.00

2.70

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

180.00

0.00

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

0.36

Water, Tap

0.00

56.717

0.00

Total

148.594

21.514

963.516

18.704

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

THOMAS Bagels, Cinnamon Raisin

0.00

410.00

Almond Butter, without Salt Added

89.28

239.36

1.053

2.24

Juice, Orange

27.28

496.00

0.124

2.48

Total

412.545

3,569.213

6.188

3,087.514

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Falafel Patty, Vege (Vegan)

24.22

131.833

0.903

264.56

Brown Rice and Veggie Pita (Vegan)

17.609

107.581

0.466

361.63

Hummus

17.835

106.395

0.67

148.83

KETTLE Chips, Potato, Sea Salt & Vinegar

0.00

400.00

0.00

190.00

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Raisins, Seedless

11.60

271.513

0.08

3.988

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

RAGU CHUNKY Sauce, Pasta, Tomato, Garlic & Onion

0.00

450.00

0.00

500.00

Pasta, Made without Egg, Cooked

17.92

24.32

0.474

94.72

GARDEIN Meat Substitute, Meatballs, Meatless, Classic, Frozen

0.00

390.00

GALAXY FOODS VEGAN Cheese Alternative, Parmesan, Grated

0.00

225.00

0.00

292.50

COCONUT BLISS Ice Cream, Organic, Vegan, Vanilla Island

0.00

18.00

Water, Tap

18.906

0.00

56.717

Total

412.545

3,569.213

6.188

3,087.514

Item Name

Meal

Quantity

Wt (g)

Kcal

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

Breakfast

1.00 item(s)

170.00

270.00

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Avocado, California

Breakfast

0.25 item(s)

33.42

55.812

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

NATURE VALLEY Bar, Granola, Cinnamon

Morning Snack

2.00 item(s)

42.00

180.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

2.00 cup(s)

146.00

26.28

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

Lunch

2.00 tablespoon(s)

30.00

70.00

Edamame, Frozen, Prepared

Lunch

0.25 cup(s)

38.75

46.888

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

Potatoes, Sweet, Frozen, Baked

Lunch

0.25 cup(s)

43.781

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

Lunch

8.00 ﬂuid ounce(s)

226.80

200.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

4.00 tablespoon(s)

56.00

140.00

Carrots

Afternoon Snack

0.75 cup(s)

91.50

37.515

AMY'S Tamale, Verde, Black Bean

Dinner

1.00 item(s)

291.00

330.00

AMY'S Salsa, Organic, Black Bean & Corn

Dinner

3.00 tablespoon(s)

45.00

22.50

AMY'S Salsa, Organic, Medium

Dinner

4.00 tablespoon(s)

60.00

20.00

Avocado, California

Dinner

0.50 item(s)

66.841

111.624

NUTTER BUTTER Sandwich Cookies, Peanut Butter

Evening Snack

1.00 serving(s)

53.00

250.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,713.251

2,182.006

6/27/2019

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

11.00

38.00

8.00

1.00

Total

56.963

327.613

75.079

11.527

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Avocado, California

0.655

2.888

5.15

0.711

Fruit Salad

1.123

28.843

0.696

0.328

NATURE VALLEY Bar, Granola, Cinnamon

4.00

29.00

6.00

0.50

Salad, Lettuce with Tomatoes and Carrots, No Dressing

1.27

5.533

0.248

0.037

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

3.00

11.00

1.00

0.00

Edamame, Frozen, Prepared

4.615

3.453

2.015

0.24

Avocado, California

0.655

2.888

5.15

0.711

Potatoes, Sweet, Frozen, Baked

0.749

10.245

0.053

0.011

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

8.00

25.00

7.00

2.00

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

4.00

10.00

9.00

1.00

Carrots

0.851

8.766

0.22

0.034

AMY'S Tamale, Verde, Black Bean

7.00

55.00

10.00

1.00

AMY'S Salsa, Organic, Black Bean & Corn

1.50

4.50

0.00

AMY'S Salsa, Organic, Medium

0.00

4.00

0.00

Avocado, California

1.31

5.775

10.30

1.421

NUTTER BUTTER Sandwich Cookies, Peanut Butter

4.00

37.00

10.00

2.50

Water, Tap

0.00

Total

56.963

327.613

75.079

11.527

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Avocado, California

3.275

0.607

0.00

Fruit Salad

0.151

0.07

0.00

1.678

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.026

0.117

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.497

0.836

0.004

0.00

Avocado, California

3.275

0.607

0.00

Potatoes, Sweet, Frozen, Baked

0.002

0.021

0.00

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.013

0.107

0.00

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

6.55

1.214

0.00

NUTTER BUTTER Sandwich Cookies, Peanut Butter

3.00

0.00

Total

16.82

3.638

0.004

1.678

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Water, Tap

0.00

Total

16.82

3.638

0.004

1.678

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

5.00

3.00

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Avocado, California

0.559

0.042

2.273

0.10

Fruit Salad

0.048

0.019

2.392

23.29

NATURE VALLEY Bar, Granola, Cinnamon

0.00

2.00

11.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.077

0.04

2.045

3.49

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

6.00

Edamame, Frozen, Prepared

0.695

0.139

2.015

0.845

Avocado, California

0.559

0.042

2.273

0.10

Potatoes, Sweet, Frozen, Baked

0.018

0.003

0.788

4.015

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

2.35

0.34

2.00

22.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

2.00

Carrots

0.105

0.002

2.562

4.337

AMY'S Tamale, Verde, Black Bean

0.00

8.00

6.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.75

1.50

AMY'S Salsa, Organic, Medium

0.00

2.00

Avocado, California

1.119

0.084

4.545

0.201

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

2.00

15.00

Water, Tap

0.00

Total

5.577

0.722

41.889

128.354

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Avocado, California

24.173

0.00

0.025

0.048

Fruit Salad

93.814

0.00

0.065

0.056

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

138.234

0.00

0.058

0.042

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

28.199

0.00

0.078

0.06

Avocado, California

24.173

0.00

0.025

0.048

Potatoes, Sweet, Frozen, Baked

32.267

0.00

0.029

0.025

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

80.786

0.00

0.06

0.053

Total

2,580.962

0.00

0.608

0.578

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

48.346

0.00

0.05

0.096

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

1,888.672

0.00

Total

2,580.962

0.00

0.608

0.578

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Avocado, California

0.639

0.096

0.00

29.744

Fruit Salad

0.578

0.135

0.006

11.943

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.534

0.094

0.00

35.04

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

0.355

0.039

0.00

120.513

Avocado, California

0.639

0.096

0.00

29.744

Potatoes, Sweet, Frozen, Baked

0.243

0.081

0.00

9.632

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

0.899

0.126

0.00

17.385

AMY'S Tamale, Verde, Black Bean

0.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

AMY'S Salsa, Organic, Medium

0.00

Avocado, California

1.278

0.192

0.00

59.488

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

6.86

0.968

0.006

338.189

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

4.80

0.00

10.00

200.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Avocado, California

2.941

0.00

2.339

49.128

Fruit Salad

8.645

0.00

201.88

NATURE VALLEY Bar, Granola, Cinnamon

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

10.219

0.00

132.859

0.00

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

2.364

0.00

5.813

115.475

Avocado, California

2.941

0.00

2.339

49.128

Potatoes, Sweet, Frozen, Baked

3.984

0.00

456.634

9,137.09

Total

164.435

0.00

1,438.659

26,311.633

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

15.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Carrots

5.399

0.00

764.025

15,285.976

AMY'S Tamale, Verde, Black Bean

15.00

0.00

25.00

500.00

AMY'S Salsa, Organic, Black Bean & Corn

3.60

0.00

7.50

150.00

AMY'S Salsa, Organic, Medium

4.80

0.00

10.00

200.00

Avocado, California

5.882

0.00

4.679

98.256

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

Water, Tap

0.00

Total

164.435

0.00

1,438.659

26,311.633

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

80.00

1.80

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Avocado, California

7.018

0.658

4.345

0.204

Fruit Salad

5.724

0.257

17.236

0.521

NATURE VALLEY Bar, Granola, Cinnamon

0.00

1.08

Salad, Lettuce with Tomatoes and Carrots, No Dressing

25.842

0.496

26.28

0.496

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

Edamame, Frozen, Prepared

10.346

0.264

24.413

0.88

Avocado, California

7.018

0.658

4.345

0.204

Potatoes, Sweet, Frozen, Baked

1.095

0.337

15.323

0.236

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

40.00

1.44

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

40.00

1.44

Carrots

12.078

0.604

30.195

0.275

AMY'S Tamale, Verde, Black Bean

0.00

80.00

3.60

AMY'S Salsa, Organic, Black Bean & Corn

0.00

0.54

AMY'S Salsa, Organic, Medium

0.00

40.00

0.72

Avocado, California

14.037

1.317

8.689

0.408

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

20.00

1.44

Water, Tap

0.00

56.717

0.00

Total

83.157

5.135

509.772

17.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

AMY'S Breakfast Burrito, Organic, Black Bean & Tomato

0.00

540.00

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Avocado, California

9.692

169.442

0.227

2.674

Fruit Salad

17.623

254.049

0.18

12.81

NATURE VALLEY Bar, Granola, Cinnamon

0.00

100.00

0.00

160.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

13.139

290.539

0.234

27.739

Total

171.05

2,593.206

2.328

4,129.393

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

FOLLOW YOUR HEART Salad Dressing, Sesame Miso, Vegan

0.00

880.00

Edamame, Frozen, Prepared

24.80

168.95

0.531

2.325

Avocado, California

9.692

169.442

0.227

2.674

Potatoes, Sweet, Frozen, Baked

9.194

165.054

0.131

3.502

SAMBAZON Smoothie, Organic, Protein, Chocolate Almond Coconut Milk

0.00

70.00

0.00

25.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

230.00

Carrots

10.98

292.80

0.22

63.135

AMY'S Tamale, Verde, Black Bean

0.00

780.00

AMY'S Salsa, Organic, Black Bean & Corn

0.00

255.00

AMY'S Salsa, Organic, Medium

0.00

380.00

Avocado, California

19.384

338.884

0.455

5.347

NUTTER BUTTER Sandwich Cookies, Peanut Butter

0.00

85.00

0.00

210.00

Water, Tap

18.906

0.00

56.717

Total

171.05

2,593.206

2.328

4,129.393

6/28/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

Breakfast

1.00 item(s)

170.00

150.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

GENERAL MILLS FIBER ONE Cereal

Breakfast

0.50 cup(s)

30.00

60.00

NATURE VALLEY Bar, Granola, Peanut Butter

Morning Snack

2.00 item(s)

42.00

180.00

DAIYA Pizza, Margherita, Vegan, Frozen

Lunch

0.33 item(s)

135.766

356.757

Salad, Lettuce with Tomatoes and Carrots, No Dressing

Lunch

1.25 cup(s)

91.25

16.425

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

Lunch

2.00 tablespoon(s)

30.00

90.00

Avocado, California

Lunch

0.25 item(s)

33.42

55.812

PLANTERS Nuts, Mixed

Afternoon Snack

2.00 ounce(s)

56.00

340.00

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

AMY'S Veggie Burger, California, Light in Sodium

Dinner

1.00 item(s)

71.00

110.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

Dinner

1.00 item(s)

53.00

130.00

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Avocado, California

Dinner

0.25 item(s)

33.42

55.812

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

HEINZ Tomato Ketchup

Dinner

2.00 tablespoon(s)

34.00

40.00

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,611.291

2,207.533

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

1.00

22.00

6.00

Banana

1.286

26.951

0.389

0.132

Total

46.255

327.471

98.433

19.373

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Juice, Orange

1.736

25.792

0.496

0.06

GENERAL MILLS FIBER ONE Cereal

2.00

25.00

1.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

5.00

30.00

7.00

1.00

DAIYA Pizza, Margherita, Vegan, Frozen

4.955

50.541

15.856

3.468

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.794

3.458

0.155

0.023

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

1.00

10.00

1.00

Avocado, California

0.655

2.888

5.15

0.711

PLANTERS Nuts, Mixed

12.00

10.00

30.00

4.00

Pear

0.598

25.282

0.232

0.037

AMY'S Veggie Burger, California, Light in Sodium

5.00

16.00

4.00

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

6.00

24.00

2.00

0.50

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Avocado, California

0.655

2.888

5.15

0.711

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

HEINZ Tomato Ketchup

0.00

10.00

0.00

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

46.255

327.471

98.433

19.373

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

GENERAL MILLS FIBER ONE Cereal

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

1.06

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.016

0.073

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

3.275

0.607

0.00

PLANTERS Nuts, Mixed

0.00

Pear

0.139

0.156

0.00

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.00

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Avocado, California

3.275

0.607

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.002

0.037

0.00

Total

11.172

6.657

1.103

0.00

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

11.172

6.657

1.103

0.00

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

2.00

19.00

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

GENERAL MILLS FIBER ONE Cereal

0.00

14.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

2.00

11.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

2.973

4.955

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.048

0.025

1.278

2.181

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.559

0.042

2.273

0.10

PLANTERS Nuts, Mixed

0.00

4.00

2.00

Pear

0.154

0.002

5.146

16.185

AMY'S Veggie Burger, California, Light in Sodium

0.00

3.00

1.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

4.00

2.00

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Avocado, California

0.559

0.042

2.273

0.10

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

HEINZ Tomato Ketchup

0.00

8.00

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

5.128

0.508

51.067

119.816

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

GENERAL MILLS FIBER ONE Cereal

0.957

0.00

0.375

0.425

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

86.396

0.00

0.036

0.026

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

24.173

0.00

0.025

0.048

PLANTERS Nuts, Mixed

0.00

Pear

139.374

0.00

0.02

0.043

AMY'S Veggie Burger, California, Light in Sodium

0.00

Total

2,809.87

0.00

0.979

0.86

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Avocado, California

24.173

0.00

0.025

0.048

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

HEINZ Tomato Ketchup

0.00

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,809.87

0.00

0.979

0.86

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

1.80

0.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

GENERAL MILLS FIBER ONE Cereal

5.00

0.50

1.50

165.90

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

Salad, Lettuce with Tomatoes and Carrots, No Dressing

0.334

0.059

0.00

21.90

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

0.639

0.096

0.00

29.744

PLANTERS Nuts, Mixed

0.00

Pear

0.267

0.048

0.00

11.62

AMY'S Veggie Burger, California, Light in Sodium

0.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Avocado, California

0.639

0.096

0.00

29.744

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

HEINZ Tomato Ketchup

0.00

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

11.47

1.753

3.30

396.951

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

GENERAL MILLS FIBER ONE Cereal

6.00

0.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

14.865

297.297

Total

194.159

0.00

261.451

3,809.823

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Salad, Lettuce with Tomatoes and Carrots, No Dressing

6.387

0.00

83.037

0.00

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

2.941

0.00

2.339

49.128

PLANTERS Nuts, Mixed

0.00

Pear

7.138

0.00

1.66

41.50

AMY'S Veggie Burger, California, Light in Sodium

2.40

0.00

37.50

750.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Avocado, California

2.941

0.00

2.339

49.128

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

HEINZ Tomato Ketchup

2.40

0.00

200.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

194.159

0.00

261.451

3,809.823

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

0.00

250.00

1.44

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

GENERAL MILLS FIBER ONE Cereal

0.24

0.273

100.00

4.50

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

1.08

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

59.459

1.427

Salad, Lettuce with Tomatoes and Carrots, No Dressing

16.151

0.31

16.425

0.31

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

Avocado, California

7.018

0.658

4.345

0.204

PLANTERS Nuts, Mixed

0.00

80.00

2.16

Pear

7.304

0.199

14.94

0.299

AMY'S Veggie Burger, California, Light in Sodium

0.00

20.00

1.08

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

1.44

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Avocado, California

7.018

0.658

4.345

0.204

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

HEINZ Tomato Ketchup

0.00

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

57.711

3.815

693.288

16.371

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Total

314.787

2,763.898

5.536

2,586.901

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

SO DELICIOUS Yogurt, Made with Coconut Milk, Vanilla

100.00

0.00

5.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

GENERAL MILLS FIBER ONE Cereal

40.00

180.00

3.75

105.00

NATURE VALLEY Bar, Granola, Peanut Butter

0.00

105.00

0.00

190.00

DAIYA Pizza, Margherita, Vegan, Frozen

0.00

535.135

Salad, Lettuce with Tomatoes and Carrots, No Dressing

8.212

181.587

0.146

17.337

FOLLOW YOUR HEART Salad Dressing, Lemon Herb, Vegan

0.00

290.00

Avocado, California

9.692

169.442

0.227

2.674

PLANTERS Nuts, Mixed

0.00

220.00

Pear

11.62

192.56

0.166

1.66

AMY'S Veggie Burger, California, Light in Sodium

0.00

250.00

NATURE'S OWN Rolls, Sandwich, 100% Whole Wheat, HFCS Free

0.00

190.00

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Avocado, California

9.692

169.442

0.227

2.674

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

HEINZ Tomato Ketchup

0.00

320.00

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

314.787

2,763.898

5.536

2,586.901

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

2,131.521

377.504

6/27/2019

2,182.006

2,131.521

50.485

6/28/2019

2,207.533

2,131.521

76.012

Total:

6,898.564

6,394.564

504

Average:

2,299.521

2,131.521

168

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegan

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

178 lbs.

Age:

28 years

BMI:

28.727

Gender:

Female

Pregnancy:

28+ Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2822.0 kcal

Protein

88.81 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

317.47 - 458.57 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

62.71 - 109.74 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 31.4 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegan

Energy Balance

End Date:

06/28/2019

 Report Parameters Start Date :

06/26/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/26/2019

2,509.025

2,131.521

377.504

6/27/2019

2,182.006

2,131.521

50.485

6/28/2019

2,207.533

2,131.521

76.012

Total:

6,898.564

6,394.564

504

Average:

2,299.521

2,131.521

168

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegan

Intake Vs Goals

 Report Parameters Start Date :

06/26/2019

End Date:



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2822.0 kcal

2,299.521 kcal

81.486%

2822.0 kcal

Protein

88.81 g

62.339 g

70.194%

88.81 g

Carbohydrate

317.47 - 458.57 g

330.433 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

317.47 g

458.57 g

Fat, Total

62.71 - 109.74 g

90.92 g

100%

62.71 g

109.74 g

Fat (Speciﬁc) Saturated Fat

< 31.4 g

17.319 g

55.156%

31.4 g

Monounsaturated Fat

No suggestion

23.608 g

Polyunsaturated Fat

No suggestion

9.646 g

Trans Fatty Acid

No suggestion

0.38 g

Cholesterol

< No suggestion

3.693 mg

PFA 18:2, Linoleic

13.00 g

9.239 g

71.068%

13.00 g

PFA 18:3, Linolenic

1.40 g

0.594 g

42.426%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

42.509 g

151.818%

28.0 g

Sugar, Total

No suggestion

127.584 g

Water

3000.00 g

2,733.624 g

91.121%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.067 mg

76.193%

1.40 mg

Riboﬂavin

1.40 mg

1.081 mg

77.204%

1.40 mg

Niacin

18.00 mg

11.704 mg

65.02%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.306 mg

68.727%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1.134 µg

43.608%

2.60 µg

Folate (DFE)

600.00 µg

402.11 µg

67.018%

600.00 µg

Vitamin C

85.00 mg

190.935 mg

224.629%

85.00 mg

Vitamin D (ug)

15.00 µg

0.009 µg

0.059%

15.00 µg

Vitamin A (RAE) 

770.00 µg

625.977 µg

81.296%

770.00 µg

Vitamin A (IU) 

2565.00 IU

11,556.296 IU

450.538%

2565.00 IU

Vitamin K

90.00 µg

96.487 µg

107.208%

90.00 µg

Alpha-Tocopherol 

15.00 mg

10.154 mg

67.696%

15.00 mg

Calcium

1000.00 mg

722.192 mg

72.219%

1000.00 mg

Iron

48.60 mg

17.431 mg

35.866%

48.60 mg

Magnesium

360.00 mg

299.461 mg

83.184%

360.00 mg

Potassium

4700.00 mg

2,975.439 mg

63.307%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

16.50 mg

4.684 mg

28.389%

16.50 mg

Sodium

1500.00 mg

3,267.936 mg

217.862%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegan

End Date:

Macronutrient Ranges

 Report Parameters Start Date :

06/26/2019



06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.8k 1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2822 kcal

2,299.521 kcal

Carbs

1,269.9-1,834.3 kcal

45%-65%

1,321.732 kcal

57.479%

Protein

282.2-987.7 kcal

10%-35%

249.356 kcal

10.844%

Fats

564.4-987.7 kcal

20%-35%

818.28 kcal

35.585%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegan

MyPlate Analysis

 Report Parameters Start Date :

06/26/2019



End Date:

06/28/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

10.0 oz. eq.

tips

6.928 oz. eq.

69.28 %

Vegetables

3.5 cup eq.

tips

2.875 cup eq.

82.141 %

Fruits

2.5 cup eq.

tips

3.909 cup eq.

156.379 %

Dairy

3.0 cup eq.

tips

0.583 cup eq.

19.444 %

Protein Foods

7.0 oz. eq.

tips

10.568 oz. eq.

150.969 %

Empty Calories

395.0 kcal

456.544 kcal

115.581 %

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegetarian

Three Day Average

 Report Parameters Day 1 :

06/15/2019

X Day 3:

Day 2:



06/17/2019

06/16/2019



 3-Day Average

Intake vs. Goals 6/15/2019, 6/16/2019, 6/17/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2667.0 kcal

2,273.518 kcal

85.246%

2667.0 kcal

Protein

100.83 g

76.332 g

75.704%

100.83 g

Carbohydrate

300.04 - 433.39 g

281.38 g

93.781%

Nutrient

at DRI (if range) Reported Intake

Energy

300.04 g

433.39 g

Fat, Total

59.27 - 103.72 g

98.982 g

100%

59.27 g

103.72 g

Fat (Speciﬁc) Saturated Fat

< 29.6 g

32.021 g

108.178%

29.6 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.125 g

86.539%

1.30 g

Dietary Fiber, Total

29.0 g

24.381 g

84.072%

29.0 g

Sugar, Total

No suggestion

117.308 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3800.00 g

2,882.329 g

75.851%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.60 mg

2.802 mg

175.137%

1.60 mg

Niacin

17.00 mg

16.113 mg

94.781%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.40 mg

70.016%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

2.301 µg

82.176%

2.80 µg

Folate (DFE)

500.00 µg

493.137 µg

98.627%

500.00 µg

Vitamin C

120.00 mg

179.624 mg

149.687%

120.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

472.335 µg

36.333%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

6,225.81 IU

144.786%

4300.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

19.00 mg

11.277 mg

59.351%

19.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

16.20 mg

14.718 mg

90.85%

16.20 mg

Magnesium

320.00 mg

326.717 mg

102.099%

320.00 mg

Potassium

5100.00 mg

3,139.347 mg

61.556%

5100.00 mg

Zinc

18.00 mg

7.595 mg

42.194%

18.00 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

171 lbs.

Age:

28 years

BMI:

27.597

Gender:

Female

Pregnancy:

Breastfeeding 0 - 6 Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2667.0 kcal

Protein

100.83 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.04 - 433.39 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.27 - 103.72 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/15/2019, 6/16/2019, 6/17/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2667 kcal

2,273.518 kcal

Carbs

1,200.15-1,733.55 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

266.7-933.45 kcal

10%-35%

305.329 kcal

13.43%

Fats

533.4-933.45 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

Fat Breakdown 6/15/2019, 6/16/2019, 6/17/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

12.259%

Polyunsaturated Fat

7.132%

Saturated Fat

12.707%

Trans Fatty Acid

0.213%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 6.968%

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

MyPlate Analysis 6/15/2019, 6/16/2019, 6/17/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

5.856 oz. eq.

65.067 %

Vegetables

3.5 cup eq.

tips

2.365 cup eq.

67.56 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.5 oz. eq.

tips

4.528 oz. eq.

69.658 %

Empty Calories

362.0 kcal

715.0 kcal

197.514 %

Intake Spreadsheet 6/15/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,458.015

2,411.051

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Total

38.429

18.311

0.247

310.175

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Total

2,809.901

0.00

1.618

2.056

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Total

135.245

18.805

799.492

15.597

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

6/16/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

Breakfast

2.00 item(s)

16.00

60.00

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

3,630.948

2,165.865

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Smoothie, Banana Strawberry

Lunch

16.00 ﬂuid ounce(s)

477.79

254.742

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

Lunch

1.00 serving(s)

213.00

90.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

Lunch

3.00 tablespoon(s)

45.00

105.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Cheese

Dinner

1.00 item(s)

142.00

484.22

Dip, Avocado (Guacamole)

Dinner

0.40 cup(s)

103.17

135.779

Salsa

Dinner

4.00 tablespoon(s)

64.00

18.56

Sour Cream

Dinner

3.00 tablespoon(s)

36.00

71.28

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,630.948

2,165.865

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2.00

4.50

0.50

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Smoothie, Banana Strawberry

22.401

32.926

4.596

0.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

7.00

9.00

4.00

2.50

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

1.50

12.00

0.75

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Cheese

19.951

37.346

28.229

13.806

Dip, Avocado (Guacamole)

2.371

6.634

12.262

2.053

Salsa

0.972

4.25

0.108

0.014

Sour Cream

0.879

1.666

6.966

3.651

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

88.049

218.262

108.878

35.589

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.00

3.00

0.00

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Smoothie, Banana Strawberry

0.785

2.349

0.00

38.793

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.982

0.305

0.00

10.00

Total

32.872

17.059

1.307

516.61

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

9.703

3.513

0.00

59.64

Dip, Avocado (Guacamole)

7.744

1.419

0.00

1.83

Salsa

0.012

0.05

0.00

Sour Cream

1.655

0.288

0.287

21.24

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

32.872

17.059

1.307

516.61

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

1.00

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Smoothie, Banana Strawberry

0.06

0.04

3.004

20.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

3.00

4.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Cheese

2.966

0.505

1.846

3.634

Dip, Avocado (Guacamole)

1.33

0.085

3.554

1.888

Salsa

0.048

0.002

1.216

2.566

Sour Cream

0.234

0.027

0.00

1.227

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

9.97

1.132

20.189

91.487

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

6.704

0.00

0.75

0.04

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Smoothie, Banana Strawberry

77.715

0.00

0.027

0.689

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

191.082

0.00

0.092

0.079

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Total

2,812.176

0.00

1.836

2.319

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Quesadilla, Cheese

51.93

0.00

0.276

0.302

Dip, Avocado (Guacamole)

80.342

0.00

0.091

0.126

Salsa

57.14

0.00

0.022

0.02

Sour Cream

26.306

0.00

0.008

0.06

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,812.176

0.00

1.836

2.319

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.20

0.07

0.24

0.00

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Smoothie, Banana Strawberry

0.532

0.234

0.00

20.44

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.454

0.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

2.419

0.076

0.255

102.24

Dip, Avocado (Guacamole)

1.381

0.229

0.09

0.00

Salsa

0.698

0.11

0.00

2.56

Sour Cream

0.033

0.015

0.075

2.16

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

11.809

1.226

1.943

324.771

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Smoothie, Banana Strawberry

26.301

3.75

0.00

792.08

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

18.00

0.00

8,000.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

1.80

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

6.248

0.284

154.78

0.00

Dip, Avocado (Guacamole)

7.893

0.245

0.00

474.518

Salsa

1.216

0.00

14.72

295.04

Sour Cream

0.324

0.00

44.64

160.92

Total

164.451

6.644

548.495

11,203.643

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

164.451

6.644

548.495

11,203.643

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

0.36

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Smoothie, Banana Strawberry

1.087

0.164

562.18

2.462

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

200.00

1.44

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Cheese

9.656

0.894

487.06

2.769

Dip, Avocado (Guacamole)

27.256

0.91

38.91

0.858

Salsa

2.752

0.82

19.20

0.268

Sour Cream

0.54

0.137

36.36

0.026

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

52.803

5.416

1,776.288

15.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

15.00

0.096

230.00

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Smoothie, Banana Strawberry

82.576

618.584

0.398

152.264

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

19.17

460.08

0.00

180.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Cheese

31.24

215.84

2.172

1,036.60

Dip, Avocado (Guacamole)

32.579

486.565

0.402

253.088

Salsa

9.60

176.00

0.116

455.04

Sour Cream

3.60

45.00

0.119

11.16

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

300.962

3,049.313

6.618

4,070.042

6/17/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

Lunch

2.00 slice(s)

234.00

608.40

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

GARDENBURGER Veggie Burger Patty, The Original

Dinner

2.50 ounce(s)

71.00

110.00

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Ketchup or Tomato Catsup

Dinner

1.00 tablespoon(s)

15.00

15.15

Mustard, Yellow

Dinner

1.00 teaspoon(s)

5.00

3.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,530.934

2,243.637

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

26.98

76.612

21.645

9.058

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

GARDENBURGER Veggie Burger Patty, The Original

5.00

16.00

3.00

1.50

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Ketchup or Tomato Catsup

0.156

4.11

0.015

0.002

Mustard, Yellow

0.187

0.292

0.167

0.011

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

68.688

317.389

84.385

28.564

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Total

21.374

18.551

0.055

163.06

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

5.794

4.61

0.00

44.46

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

5.00

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Ketchup or Tomato Catsup

0.002

0.006

0.00

Mustard, Yellow

0.109

0.039

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

21.374

18.551

0.055

163.06

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

3.721

0.40

4.446

12.449

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

GARDENBURGER Veggie Burger Patty, The Original

0.00

4.00

0.00

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Ketchup or Tomato Catsup

0.006

0.00

0.045

3.191

Mustard, Yellow

0.018

0.019

0.20

0.046

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

16.587

1.234

26.556

125.216

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

Total

3,024.909

0.00

2.152

4.031

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

103.334

0.00

1.06

2.867

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

GARDENBURGER Veggie Burger Patty, The Original

43.949

0.00

0.071

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Ketchup or Tomato Catsup

10.277

0.00

0.002

0.025

Mustard, Yellow

4.186

0.00

0.009

0.004

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

3,024.909

0.00

2.152

4.031

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

7.17

0.285

1.591

255.06

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

GARDENBURGER Veggie Burger Patty, The Original

0.852

0.071

0.00

8.52

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Ketchup or Tomato Catsup

0.215

0.024

0.00

1.35

Mustard, Yellow

0.028

0.004

0.00

0.35

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

17.789

1.71

2.894

539.672

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

140.40

690.30

Salad, Greek

5.145

0.63

102.90

0.00

Total

177.912

1.53

491.29

3,759.83

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Ketchup or Tomato Catsup

0.615

0.00

3.90

79.05

Mustard, Yellow

0.015

0.00

0.25

5.45

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

177.912

1.53

491.29

3,759.83

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

17.55

2.668

388.44

4.61

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

GARDENBURGER Veggie Burger Patty, The Original

0.00

40.00

0.72

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Ketchup or Tomato Catsup

0.45

0.219

2.25

0.053

Mustard, Yellow

0.07

0.018

3.15

0.081

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

107.758

9.609

918.199

13.339

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

56.16

322.92

2.902

1,352.52

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Total

318.597

3,054.337

7.254

3,560.857

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Pear

11.62

192.56

0.166

1.66

GARDENBURGER Veggie Burger Patty, The Original

12.78

125.00

0.213

490.00

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Ketchup or Tomato Catsup

1.95

42.15

0.026

136.05

Mustard, Yellow

2.40

7.60

0.032

55.20

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

318.597

3,054.337

7.254

3,560.857

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

2,047.697

363.354

6/16/2019

2,165.865

2,047.697

118.168

6/17/2019

2,243.637

2,047.697

195.94

Total:

6,820.554

6,143.092

677.461

Average:

2,273.518

2,047.697

225.82

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegetarian

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

171 lbs.

Age:

28 years

BMI:

27.597

Gender:

Female

Pregnancy:

Breastfeeding 0 - 6 Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2667.0 kcal

Protein

100.83 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.04 - 433.39 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.27 - 103.72 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegetarian

Energy Balance

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

2,047.697

363.354

6/16/2019

2,165.865

2,047.697

118.168

6/17/2019

2,243.637

2,047.697

195.94

Total:

6,820.554

6,143.092

677.461

Average:

2,273.518

2,047.697

225.82

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegetarian

Intake Vs Goals

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2667.0 kcal

2,273.518 kcal

85.246%

2667.0 kcal

Protein

100.83 g

76.332 g

75.704%

100.83 g

Carbohydrate

300.04 - 433.39 g

281.38 g

93.781%

Nutrient

at DRI (if range) Reported Intake

Energy

300.04 g

433.39 g

Fat, Total

59.27 - 103.72 g

98.982 g

100%

59.27 g

103.72 g

Fat (Speciﬁc) Saturated Fat

< 29.6 g

32.021 g

108.178%

29.6 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.125 g

86.539%

1.30 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

29.0 g

24.381 g

84.072%

29.0 g

Sugar, Total

No suggestion

117.308 g

Water

3800.00 g

2,882.329 g

75.851%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.60 mg

2.802 mg

175.137%

1.60 mg

Niacin

17.00 mg

16.113 mg

94.781%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.40 mg

70.016%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

2.301 µg

82.176%

2.80 µg

Folate (DFE)

500.00 µg

493.137 µg

98.627%

500.00 µg

Vitamin C

120.00 mg

179.624 mg

149.687%

120.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

472.335 µg

36.333%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

6,225.81 IU

144.786%

4300.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

19.00 mg

11.277 mg

59.351%

19.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

16.20 mg

14.718 mg

90.85%

16.20 mg

Magnesium

320.00 mg

326.717 mg

102.099%

320.00 mg

Potassium

5100.00 mg

3,139.347 mg

61.556%

5100.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

18.00 mg

7.595 mg

42.194%

18.00 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegetarian

Macronutrient Ranges

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2667 kcal

2,273.518 kcal

Carbs

1,200.15-1,733.55 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

266.7-933.45 kcal

10%-35%

305.329 kcal

13.43%

Fats

533.4-933.45 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Breastfeeding 0-6 Months

Vegetarian

MyPlate Analysis

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

5.856 oz. eq.

65.067 %

Vegetables

3.5 cup eq.

tips

2.365 cup eq.

67.56 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.5 oz. eq.

tips

4.528 oz. eq.

69.658 %

Empty Calories

362.0 kcal

715.0 kcal

197.514 %

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegetarian

Three Day Average

 Report Parameters Day 1 :

06/15/2019

X Day 3:

Day 2:



06/17/2019

06/16/2019



 3-Day Average

Intake vs. Goals 6/15/2019, 6/16/2019, 6/17/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2670.0 kcal

2,273.518 kcal

85.15%

2670.0 kcal

Protein

92.58 g

76.332 g

82.45%

92.58 g

Carbohydrate

300.38 - 433.88 g

281.38 g

93.675%

Nutrient

at DRI (if range) Reported Intake

Energy

300.38 g

433.88 g

Fat, Total

59.33 - 103.83 g

98.982 g

100%

59.33 g

103.83 g

Fat (Speciﬁc) Saturated Fat

< 29.7 g

32.021 g

107.814%

29.7 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.125 g

86.539%

1.30 g

Dietary Fiber, Total

29.0 g

24.381 g

84.072%

29.0 g

Sugar, Total

No suggestion

117.308 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3800.00 g

2,882.329 g

75.851%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.60 mg

2.802 mg

175.137%

1.60 mg

Niacin

17.00 mg

16.113 mg

94.781%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.40 mg

70.016%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

2.301 µg

82.176%

2.80 µg

Folate (DFE)

500.00 µg

493.137 µg

98.627%

500.00 µg

Vitamin C

120.00 mg

179.624 mg

149.687%

120.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

472.335 µg

36.333%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

6,225.81 IU

144.786%

4300.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

19.00 mg

11.277 mg

59.351%

19.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

16.20 mg

14.718 mg

90.85%

16.20 mg

Magnesium

320.00 mg

326.717 mg

102.099%

320.00 mg

Potassium

5100.00 mg

3,139.347 mg

61.556%

5100.00 mg

Zinc

18.00 mg

7.595 mg

42.194%

18.00 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

157 lbs.

Age:

28 years

BMI:

25.338

Gender:

Female

Pregnancy:

Breastfeeding 7+ Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2670.0 kcal

Protein

92.58 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.38 - 433.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.33 - 103.83 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.7 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/15/2019, 6/16/2019, 6/17/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2670 kcal

2,273.518 kcal

Carbs

1,201.5-1,735.5 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

267-934.5 kcal

10%-35%

305.329 kcal

13.43%

Fats

534-934.5 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

Fat Breakdown 6/15/2019, 6/16/2019, 6/17/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

12.259%

Polyunsaturated Fat

7.132%

Saturated Fat

12.707%

Trans Fatty Acid

0.213%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 6.968%

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

MyPlate Analysis 6/15/2019, 6/16/2019, 6/17/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

5.856 oz. eq.

65.067 %

Vegetables

3.5 cup eq.

tips

2.365 cup eq.

67.56 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.5 oz. eq.

tips

4.528 oz. eq.

69.658 %

Empty Calories

362.0 kcal

715.0 kcal

197.514 %

Intake Spreadsheet 6/15/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,458.015

2,411.051

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Total

38.429

18.311

0.247

310.175

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Total

2,809.901

0.00

1.618

2.056

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Total

135.245

18.805

799.492

15.597

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

6/16/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

Breakfast

2.00 item(s)

16.00

60.00

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

3,630.948

2,165.865

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Smoothie, Banana Strawberry

Lunch

16.00 ﬂuid ounce(s)

477.79

254.742

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

Lunch

1.00 serving(s)

213.00

90.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

Lunch

3.00 tablespoon(s)

45.00

105.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Cheese

Dinner

1.00 item(s)

142.00

484.22

Dip, Avocado (Guacamole)

Dinner

0.40 cup(s)

103.17

135.779

Salsa

Dinner

4.00 tablespoon(s)

64.00

18.56

Sour Cream

Dinner

3.00 tablespoon(s)

36.00

71.28

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,630.948

2,165.865

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2.00

4.50

0.50

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Smoothie, Banana Strawberry

22.401

32.926

4.596

0.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

7.00

9.00

4.00

2.50

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

1.50

12.00

0.75

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Cheese

19.951

37.346

28.229

13.806

Dip, Avocado (Guacamole)

2.371

6.634

12.262

2.053

Salsa

0.972

4.25

0.108

0.014

Sour Cream

0.879

1.666

6.966

3.651

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

88.049

218.262

108.878

35.589

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.00

3.00

0.00

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Smoothie, Banana Strawberry

0.785

2.349

0.00

38.793

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.982

0.305

0.00

10.00

Total

32.872

17.059

1.307

516.61

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

9.703

3.513

0.00

59.64

Dip, Avocado (Guacamole)

7.744

1.419

0.00

1.83

Salsa

0.012

0.05

0.00

Sour Cream

1.655

0.288

0.287

21.24

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

32.872

17.059

1.307

516.61

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

1.00

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Smoothie, Banana Strawberry

0.06

0.04

3.004

20.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

3.00

4.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Cheese

2.966

0.505

1.846

3.634

Dip, Avocado (Guacamole)

1.33

0.085

3.554

1.888

Salsa

0.048

0.002

1.216

2.566

Sour Cream

0.234

0.027

0.00

1.227

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

9.97

1.132

20.189

91.487

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

6.704

0.00

0.75

0.04

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Smoothie, Banana Strawberry

77.715

0.00

0.027

0.689

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

191.082

0.00

0.092

0.079

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Total

2,812.176

0.00

1.836

2.319

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Quesadilla, Cheese

51.93

0.00

0.276

0.302

Dip, Avocado (Guacamole)

80.342

0.00

0.091

0.126

Salsa

57.14

0.00

0.022

0.02

Sour Cream

26.306

0.00

0.008

0.06

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,812.176

0.00

1.836

2.319

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.20

0.07

0.24

0.00

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Smoothie, Banana Strawberry

0.532

0.234

0.00

20.44

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.454

0.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

2.419

0.076

0.255

102.24

Dip, Avocado (Guacamole)

1.381

0.229

0.09

0.00

Salsa

0.698

0.11

0.00

2.56

Sour Cream

0.033

0.015

0.075

2.16

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

11.809

1.226

1.943

324.771

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Smoothie, Banana Strawberry

26.301

3.75

0.00

792.08

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

18.00

0.00

8,000.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

1.80

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

6.248

0.284

154.78

0.00

Dip, Avocado (Guacamole)

7.893

0.245

0.00

474.518

Salsa

1.216

0.00

14.72

295.04

Sour Cream

0.324

0.00

44.64

160.92

Total

164.451

6.644

548.495

11,203.643

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

164.451

6.644

548.495

11,203.643

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

0.36

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Smoothie, Banana Strawberry

1.087

0.164

562.18

2.462

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

200.00

1.44

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Cheese

9.656

0.894

487.06

2.769

Dip, Avocado (Guacamole)

27.256

0.91

38.91

0.858

Salsa

2.752

0.82

19.20

0.268

Sour Cream

0.54

0.137

36.36

0.026

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

52.803

5.416

1,776.288

15.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

15.00

0.096

230.00

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Smoothie, Banana Strawberry

82.576

618.584

0.398

152.264

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

19.17

460.08

0.00

180.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Cheese

31.24

215.84

2.172

1,036.60

Dip, Avocado (Guacamole)

32.579

486.565

0.402

253.088

Salsa

9.60

176.00

0.116

455.04

Sour Cream

3.60

45.00

0.119

11.16

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

300.962

3,049.313

6.618

4,070.042

6/17/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

Lunch

2.00 slice(s)

234.00

608.40

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

GARDENBURGER Veggie Burger Patty, The Original

Dinner

2.50 ounce(s)

71.00

110.00

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Ketchup or Tomato Catsup

Dinner

1.00 tablespoon(s)

15.00

15.15

Mustard, Yellow

Dinner

1.00 teaspoon(s)

5.00

3.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,530.934

2,243.637

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

26.98

76.612

21.645

9.058

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

GARDENBURGER Veggie Burger Patty, The Original

5.00

16.00

3.00

1.50

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Ketchup or Tomato Catsup

0.156

4.11

0.015

0.002

Mustard, Yellow

0.187

0.292

0.167

0.011

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

68.688

317.389

84.385

28.564

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Total

21.374

18.551

0.055

163.06

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

5.794

4.61

0.00

44.46

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

5.00

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Ketchup or Tomato Catsup

0.002

0.006

0.00

Mustard, Yellow

0.109

0.039

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

21.374

18.551

0.055

163.06

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

3.721

0.40

4.446

12.449

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

GARDENBURGER Veggie Burger Patty, The Original

0.00

4.00

0.00

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Ketchup or Tomato Catsup

0.006

0.00

0.045

3.191

Mustard, Yellow

0.018

0.019

0.20

0.046

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

16.587

1.234

26.556

125.216

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

Total

3,024.909

0.00

2.152

4.031

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

103.334

0.00

1.06

2.867

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

GARDENBURGER Veggie Burger Patty, The Original

43.949

0.00

0.071

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Ketchup or Tomato Catsup

10.277

0.00

0.002

0.025

Mustard, Yellow

4.186

0.00

0.009

0.004

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

3,024.909

0.00

2.152

4.031

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

7.17

0.285

1.591

255.06

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

GARDENBURGER Veggie Burger Patty, The Original

0.852

0.071

0.00

8.52

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Ketchup or Tomato Catsup

0.215

0.024

0.00

1.35

Mustard, Yellow

0.028

0.004

0.00

0.35

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

17.789

1.71

2.894

539.672

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

140.40

690.30

Salad, Greek

5.145

0.63

102.90

0.00

Total

177.912

1.53

491.29

3,759.83

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Ketchup or Tomato Catsup

0.615

0.00

3.90

79.05

Mustard, Yellow

0.015

0.00

0.25

5.45

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

177.912

1.53

491.29

3,759.83

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

17.55

2.668

388.44

4.61

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

GARDENBURGER Veggie Burger Patty, The Original

0.00

40.00

0.72

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Ketchup or Tomato Catsup

0.45

0.219

2.25

0.053

Mustard, Yellow

0.07

0.018

3.15

0.081

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

107.758

9.609

918.199

13.339

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

56.16

322.92

2.902

1,352.52

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Total

318.597

3,054.337

7.254

3,560.857

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Pear

11.62

192.56

0.166

1.66

GARDENBURGER Veggie Burger Patty, The Original

12.78

125.00

0.213

490.00

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Ketchup or Tomato Catsup

1.95

42.15

0.026

136.05

Mustard, Yellow

2.40

7.60

0.032

55.20

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

318.597

3,054.337

7.254

3,560.857

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

1,880.05

531.002

6/16/2019

2,165.865

1,880.05

285.816

6/17/2019

2,243.637

1,880.05

363.587

Total:

6,820.554

5,640.149

1,180.405

Average:

2,273.518

1,880.05

393.468

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegetarian

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

157 lbs.

Age:

28 years

BMI:

25.338

Gender:

Female

Pregnancy:

Breastfeeding 7+ Months

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2670.0 kcal

Protein

92.58 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

300.38 - 433.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

59.33 - 103.83 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 29.7 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.30 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

29.0 g

Sugar, Total

* No recommendation

Other Water

3800.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.60 mg

Niacin

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

500.00 µg

Vitamin C

120.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

1300.00 µg

Vitamin A (IU) 

4300.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

19.00 mg

Minerals Calcium

1000.00 mg

Iron

16.20 mg

Magnesium

320.00 mg

Potassium

5100.00 mg DRI Adequate Intake

Zinc

18.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegetarian

Energy Balance

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

1,880.05

531.002

6/16/2019

2,165.865

1,880.05

285.816

6/17/2019

2,243.637

1,880.05

363.587

Total:

6,820.554

5,640.149

1,180.405

Average:

2,273.518

1,880.05

393.468

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegetarian

Intake Vs Goals

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2670.0 kcal

2,273.518 kcal

85.15%

2670.0 kcal

Protein

92.58 g

76.332 g

82.45%

92.58 g

Carbohydrate

300.38 - 433.88 g

281.38 g

93.675%

Nutrient

at DRI (if range) Reported Intake

Energy

300.38 g

433.88 g

Fat, Total

59.33 - 103.83 g

98.982 g

100%

59.33 g

103.83 g

Fat (Speciﬁc) Saturated Fat

< 29.7 g

32.021 g

107.814%

29.7 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.30 g

1.125 g

86.539%

1.30 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

29.0 g

24.381 g

84.072%

29.0 g

Sugar, Total

No suggestion

117.308 g

Water

3800.00 g

2,882.329 g

75.851%

3800.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.60 mg

2.802 mg

175.137%

1.60 mg

Niacin

17.00 mg

16.113 mg

94.781%

17.00 mg

Pyridoxine (Vitamin B6)

2.00 mg

1.40 mg

70.016%

2.00 mg

Cobalamin (Vitamin B12)

2.80 µg

2.301 µg

82.176%

2.80 µg

Folate (DFE)

500.00 µg

493.137 µg

98.627%

500.00 µg

Vitamin C

120.00 mg

179.624 mg

149.687%

120.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

1300.00 µg

472.335 µg

36.333%

1300.00 µg

Vitamin A (IU) 

4300.00 IU

6,225.81 IU

144.786%

4300.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

19.00 mg

11.277 mg

59.351%

19.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

16.20 mg

14.718 mg

90.85%

16.20 mg

Magnesium

320.00 mg

326.717 mg

102.099%

320.00 mg

Potassium

5100.00 mg

3,139.347 mg

61.556%

5100.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

18.00 mg

7.595 mg

42.194%

18.00 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegetarian

Macronutrient Ranges

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2670 kcal

2,273.518 kcal

Carbs

1,201.5-1,735.5 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

267-934.5 kcal

10%-35%

305.329 kcal

13.43%

Fats

534-934.5 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Breastfeeding 7+ Months

Vegetarian

MyPlate Analysis

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

5.856 oz. eq.

65.067 %

Vegetables

3.5 cup eq.

tips

2.365 cup eq.

67.56 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.5 oz. eq.

tips

4.528 oz. eq.

69.658 %

Empty Calories

362.0 kcal

715.0 kcal

197.514 %

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Three Day Average

 Report Parameters Day 1 :

06/15/2019

X Day 3:

Day 2:



06/17/2019

06/16/2019



 3-Day Average

Intake vs. Goals 6/15/2019, 6/16/2019, 6/17/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2180.0 kcal

2,352.881 kcal

107.93%

2180.0 kcal

Protein

50.08 g

80.33 g

160.404%

50.08 g

Carbohydrate

245.25 - 354.25 g

282.766 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

245.25 g

354.25 g

Fat, Total

48.44 - 84.78 g

105.266 g

124.164%

48.44 g

84.78 g

Fat (Speciﬁc) Saturated Fat

< 24.2 g

34.702 g

143.396%

24.2 g

Monounsaturated Fat

No suggestion

34.025 g

Polyunsaturated Fat

No suggestion

18.733 g

Trans Fatty Acid

No suggestion

0.77 g

Cholesterol

< No suggestion

349.472 mg

PFA 18:2, Linoleic

12.00 g

15.175 g

126.455%

12.00 g

PFA 18:3, Linolenic

1.10 g

1.176 g

106.946%

1.10 g

Dietary Fiber, Total

25.0 g

23.015 g

92.062%

25.0 g

Sugar, Total

No suggestion

117.687 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

2700.00 g

2,868.12 g

106.227%

2700.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.10 mg

1.957 mg

177.891%

1.10 mg

Riboﬂavin

1.10 mg

2.281 mg

207.336%

1.10 mg

Niacin

14.00 mg

17.265 mg

123.32%

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

1.537 mg

118.219%

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

2.912 µg

121.324%

2.40 µg

Folate (DFE)

400.00 µg

500.24 µg

125.06%

400.00 µg

Vitamin C

75.00 mg

178.192 mg

237.589%

75.00 mg

Vitamin D (ug)

15.00 µg

3.068 µg

20.45%

15.00 µg

Vitamin A (RAE) 

700.00 µg

487.398 µg

69.628%

700.00 µg

Vitamin A (IU) 

2333.00 IU

6,206.863 IU

266.046%

2333.00 IU

Vitamin K

90.00 µg

97.736 µg

108.596%

90.00 µg

Alpha-Tocopherol 

15.00 mg

11.187 mg

74.578%

15.00 mg

Calcium

1000.00 mg

1,189.216 mg

118.922%

1000.00 mg

Iron

32.40 mg

15.323 mg

47.293%

32.40 mg

Magnesium

310.00 mg

328.47 mg

105.958%

310.00 mg

Potassium

4700.00 mg

3,137.384 mg

66.753%

4700.00 mg

Zinc

12.00 mg

8.446 mg

70.384%

12.00 mg

Sodium

1500.00 mg

3,567.054 mg

237.804%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2180.0 kcal

Protein

50.08 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

245.25 - 354.25 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.44 - 84.78 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.2 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

12.00 g

PFA 18:3, Linolenic

1.10 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

25.0 g

Sugar, Total

* No recommendation

Other Water

2700.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.10 mg

Riboﬂavin

1.10 mg

Niacin

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

Folate (DFE)

400.00 µg

Vitamin C

75.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

700.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2333.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

32.40 mg

Magnesium

310.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.4k 1.2k

Calories

6/15/2019, 6/16/2019, 6/17/2019

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2180 kcal

2,352.881 kcal

Carbs

981-1,417 kcal

45%-65%

1,131.066 kcal

48.072%

Protein

218-763 kcal

10%-35%

321.321 kcal

13.656%

Fats

436-763 kcal

20%-35%

947.393 kcal

40.265%

Alcohol

0 kcal

Fat Breakdown 6/15/2019, 6/16/2019, 6/17/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

13.047%

Polyunsaturated Fat

7.184%

Saturated Fat

13.307%

Trans Fatty Acid

0.295%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 6.533%

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

MyPlate Analysis 6/15/2019, 6/16/2019, 6/17/2019 Goal *

Actual

% Goal

Grains

7.0 oz. eq.

tips

6.679 oz. eq.

95.41 %

Vegetables

3.0 cup eq.

tips

2.205 cup eq.

73.494 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

2.558 cup eq.

85.267 %

Protein Foods

6.0 oz. eq.

tips

5.919 oz. eq.

98.646 %

Empty Calories

266.0 kcal

698.333 kcal

262.531 %

Intake Spreadsheet 6/15/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,458.015

2,411.051

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Total

38.429

18.311

0.247

310.175

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Total

2,809.901

0.00

1.618

2.056

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Total

135.245

18.805

799.492

15.597

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

6/16/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

Breakfast

2.00 item(s)

16.00

60.00

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

3,630.948

2,165.865

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Smoothie, Banana Strawberry

Lunch

16.00 ﬂuid ounce(s)

477.79

254.742

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

Lunch

1.00 serving(s)

213.00

90.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

Lunch

3.00 tablespoon(s)

45.00

105.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Cheese

Dinner

1.00 item(s)

142.00

484.22

Dip, Avocado (Guacamole)

Dinner

0.40 cup(s)

103.17

135.779

Salsa

Dinner

4.00 tablespoon(s)

64.00

18.56

Sour Cream

Dinner

3.00 tablespoon(s)

36.00

71.28

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,630.948

2,165.865

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2.00

4.50

0.50

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Smoothie, Banana Strawberry

22.401

32.926

4.596

0.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

7.00

9.00

4.00

2.50

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

1.50

12.00

0.75

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Cheese

19.951

37.346

28.229

13.806

Dip, Avocado (Guacamole)

2.371

6.634

12.262

2.053

Salsa

0.972

4.25

0.108

0.014

Sour Cream

0.879

1.666

6.966

3.651

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

88.049

218.262

108.878

35.589

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.00

3.00

0.00

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Smoothie, Banana Strawberry

0.785

2.349

0.00

38.793

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.982

0.305

0.00

10.00

Total

32.872

17.059

1.307

516.61

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

9.703

3.513

0.00

59.64

Dip, Avocado (Guacamole)

7.744

1.419

0.00

1.83

Salsa

0.012

0.05

0.00

Sour Cream

1.655

0.288

0.287

21.24

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

32.872

17.059

1.307

516.61

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

1.00

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Smoothie, Banana Strawberry

0.06

0.04

3.004

20.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

3.00

4.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Cheese

2.966

0.505

1.846

3.634

Dip, Avocado (Guacamole)

1.33

0.085

3.554

1.888

Salsa

0.048

0.002

1.216

2.566

Sour Cream

0.234

0.027

0.00

1.227

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

9.97

1.132

20.189

91.487

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

6.704

0.00

0.75

0.04

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Smoothie, Banana Strawberry

77.715

0.00

0.027

0.689

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

191.082

0.00

0.092

0.079

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Total

2,812.176

0.00

1.836

2.319

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Quesadilla, Cheese

51.93

0.00

0.276

0.302

Dip, Avocado (Guacamole)

80.342

0.00

0.091

0.126

Salsa

57.14

0.00

0.022

0.02

Sour Cream

26.306

0.00

0.008

0.06

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,812.176

0.00

1.836

2.319

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.20

0.07

0.24

0.00

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Smoothie, Banana Strawberry

0.532

0.234

0.00

20.44

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.454

0.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

2.419

0.076

0.255

102.24

Dip, Avocado (Guacamole)

1.381

0.229

0.09

0.00

Salsa

0.698

0.11

0.00

2.56

Sour Cream

0.033

0.015

0.075

2.16

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

11.809

1.226

1.943

324.771

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Smoothie, Banana Strawberry

26.301

3.75

0.00

792.08

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

18.00

0.00

8,000.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

1.80

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

6.248

0.284

154.78

0.00

Dip, Avocado (Guacamole)

7.893

0.245

0.00

474.518

Salsa

1.216

0.00

14.72

295.04

Sour Cream

0.324

0.00

44.64

160.92

Total

164.451

6.644

548.495

11,203.643

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

164.451

6.644

548.495

11,203.643

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

0.36

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Smoothie, Banana Strawberry

1.087

0.164

562.18

2.462

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

200.00

1.44

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Cheese

9.656

0.894

487.06

2.769

Dip, Avocado (Guacamole)

27.256

0.91

38.91

0.858

Salsa

2.752

0.82

19.20

0.268

Sour Cream

0.54

0.137

36.36

0.026

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

52.803

5.416

1,776.288

15.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

15.00

0.096

230.00

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Smoothie, Banana Strawberry

82.576

618.584

0.398

152.264

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

19.17

460.08

0.00

180.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Cheese

31.24

215.84

2.172

1,036.60

Dip, Avocado (Guacamole)

32.579

486.565

0.402

253.088

Salsa

9.60

176.00

0.116

455.04

Sour Cream

3.60

45.00

0.119

11.16

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

300.962

3,049.313

6.618

4,070.042

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Date

kcal Consumed

kcal Burned Through Tracked Activity

Total kcal Burned

Net kcal

6/15/2019

2,411.051

1,652.528

758.524

6/16/2019

2,165.865

1,652.528

513.337

6/24/2019

2,481.727

1,652.528

829.199

Total:

7,058.644

4,957.583

2,101.06

Average:

2,352.881

1,652.528

700.353

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Daily Food Log

 Report Parameters Select a Date :

06/15/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast Bagel, Cinnamon Raisin, Toasted

1 item

194.04 kcal

Cream Cheese

3 T.

152.25 kcal

Juice, Orange

8 ﬂ. oz.

111.6 kcal

Apple, Medium

1 item

94.64 kcal

Peanut Butter, Smooth

2 T.

191.36 kcal

Sandwich, Egg Salad

1 item

278.076 kcal

Chips, Potato, Salted

1 oz.

150.822 kcal

Juice, Apple, Unsweetened, Canned

8 ﬂ. oz.

114.08 kcal

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.25 c.

130 kcal

Almonds, Dry Roasted, Salted

0.25 c.

206.31 kcal

Broccoli, Chopped, Boiled, Drained

0.5 c.

27.3 kcal

Pasta, Spaghetti, Enriched, Cooked

1 c.

221.2 kcal

Cheese, Parmesan, Grated

4 T.

84 kcal

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.5 c.

80 kcal

VEGGIE PATCH Meatballs, Meatless

4 item

93.333 kcal

Ice Cream, Vanilla

0.5 c.

149.04 kcal

Syrup, Chocolate Fudge

2 T.

133 kcal

64 ﬂ. oz.

0 kcal

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Total Water Water, Tap

Total: 2,411.051 kcal

1/2

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Daily Food Log

 Report Parameters Select a Date :

06/16/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast Eggs, Scrambled with Milk and Butter

2 item

181.78 kcal

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2 item

60 kcal

Cheese, Cheddar, Shredded

0.25 c.

114.13 kcal

Bread, Sourdough, Toasted

2 sl.

146.74 kcal

Juice, Grapefruit, White

8 ﬂ. oz.

96.33 kcal

0.5 c.

115.464 kcal

Smoothie, Banana Strawberry

16 ﬂ. oz.

254.742 kcal

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

1 svg.

90 kcal

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

3 T.

105 kcal

ROLD GOLD Pretzels, Stick, Classic Style

1 oz.

110 kcal

SABRA Hummus, Sun Dried Tomato

2 T.

70 kcal

Quesadilla, Cheese

1 item

484.22 kcal

Dip, Avocado (Guacamole)

0.4 c.

135.779 kcal

Salsa

4 T.

18.56 kcal

Sour Cream

3 T.

71.28 kcal

1 item

111.84 kcal

64 ﬂ. oz.

0 kcal

Morning Snack Fruit Salad Lunch

Afternoon Snack

Dinner

Evening Snack Brownie, Prepared Total Water Water, Tap

Total: 2,165.865 kcal

1/2

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Daily Food Log

 Report Parameters Select a Date :

06/17/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Daily Food Log This report shows, for the day and meals selected, the foods you have recorded under Track Diet. Breakfast Eggs, Scrambled with Milk and Butter

2 item

181.78 kcal

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2 item

60 kcal

Cheese, Cheddar, Shredded

0.25 c.

114.13 kcal

Bread, Sourdough, Toasted

2 sl.

146.74 kcal

Juice, Grapefruit, White

8 ﬂ. oz.

96.33 kcal

0.5 c.

115.464 kcal

Smoothie, Banana Strawberry

16 ﬂ. oz.

254.742 kcal

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

1 svg.

90 kcal

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

3 T.

105 kcal

ROLD GOLD Pretzels, Stick, Classic Style

1 oz.

110 kcal

SABRA Hummus, Sun Dried Tomato

2 T.

70 kcal

Quesadilla, Cheese

1 item

484.22 kcal

Dip, Avocado (Guacamole)

0.4 c.

135.779 kcal

Salsa

4 T.

18.56 kcal

Sour Cream

3 T.

71.28 kcal

1 item

111.84 kcal

64 ﬂ. oz.

0 kcal

Morning Snack Fruit Salad Lunch

Afternoon Snack

Dinner

Evening Snack Brownie, Prepared Total Water Water, Tap

Total: 2,165.865 kcal

1/2

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2180.0 kcal

Protein

50.08 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

245.25 - 354.25 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.44 - 84.78 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.2 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

12.00 g

PFA 18:3, Linolenic

1.10 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

25.0 g

Sugar, Total

* No recommendation

Other Water

2700.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.10 mg

Riboﬂavin

1.10 mg

Niacin

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

400.00 µg

Vitamin C

75.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

700.00 µg

Vitamin A (IU) 

2333.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

32.40 mg

Magnesium

310.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

12.00 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Energy Balance

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

1,652.528

758.524

6/16/2019

2,165.865

1,652.528

513.337

6/17/2019

2,243.637

1,652.528

591.109

Total:

6,820.554

4,957.583

1,862.97

Average:

2,273.518

1,652.528

620.99

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Exchanges Spreadsheet

 Report Parameters Select a Date :

06/16/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.0 g

0.00

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.5 g

0.00

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.0 g

0.00

Apple, Medium

Morning Snack

1.00 item(s)

182.0 g

0.00

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.0 g

0.00

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105 g

0.00

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35 g

0.00

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.0 g

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.0 g

0.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.5 g

0.00

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.0 g

1.09

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.0 g

0.00

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.0 g

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.0 g

2.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.0 g

0.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.0 g

0.00

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

0.00

Total

3.09

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Bagel, Cinnamon Raisin, Toasted

2.43

0.00

Cream Cheese

0.00

Total

8.523

5.48

4.81

0.00

1/4

Diet & Wellness Plus Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Juice, Orange

0.00

1.50

0.00

Apple, Medium

0.00

1.58

0.00

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

2.00

0.00

Chips, Potato, Salted

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.00

1.90

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

0.50

1.00

0.00

Almonds, Dry Roasted, Salted

0.00

0.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

2.76

0.00

Cheese, Parmesan, Grated

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.333

0.00

Ice Cream, Vanilla

0.00

1.81

0.00

Syrup, Chocolate Fudge

0.00

1.50

0.00

Water, Tap

0.00

Total

8.523

5.48

4.81

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

3.39

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.00

1.00

0.00

Chips, Potato, Salted

0.00

2.00

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

0.50

0.00

Almonds, Dry Roasted, Salted

0.00

1.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

0.50

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.333

1.333

0.00

Ice Cream, Vanilla

0.00

Total

0.00

9.223

1.333

0.00

2/4

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

0.00

9.223

1.333

0.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

1.88

0.00

Sandwich, Egg Salad

1.00

0.00

Chips, Potato, Salted

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.00

1.00

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

1.16

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.00

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

2.16

0.00

2.88

0.00

Item Name

Meat-Lean

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.00

Chips, Potato, Salted

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Total

0.00

3/4

Diet & Wellness Plus Item Name

Meat-Lean

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.00

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

0.00

4/4

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Exchanges Spreadsheet

 Report Parameters Select a Date :

06/17/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.0 g

0.00

Banana

Breakfast

1.00 item(s)

118.0 g

0.00

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.0 g

0.00

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.0 g

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

Lunch

2.00 slice(s)

234.0 g

0.00

Salad, Greek

Lunch

1.00 cup(s)

105.0 g

0.67

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.0 g

0.00

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.5 g

0.00

Pear

Afternoon Snack

1.00 item(s)

166.0 g

0.00

GARDENBURGER Veggie Burger Patty, The Original

Dinner

2.50 ounce(s)

70.874 g

0.50

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.0 g

0.00

Tomatoes, Red

Dinner

1.00 slice(s)

27.0 g

0.195

Lettuce, Iceberg

Dinner

1.00 item(s)

15.0 g

0.083

Ketchup or Tomato Catsup

Dinner

1.00 tablespoon(s)

15.0 g

0.50

Mustard, Yellow

Dinner

1.00 teaspoon(s)

5.0 g

0.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874 g

0.00

Pickle, Dill

Dinner

1.00 item(s)

30.0 g

0.14

Watermelon

Evening Snack

1.75 cup(s)

266.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

0.00

Total

2.089

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Total

9.60

6.27

3.397

0.00

1/4

Diet & Wellness Plus Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Yogurt, Greek, Vanilla, lowfat

0.00

0.25

0.00

Banana

0.00

1.75

0.00

Juice, Orange

0.00

1.50

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

2.147

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

5.10

0.00

Salad, Greek

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.00

1.00

0.00

Pear

0.00

1.69

0.00

GARDENBURGER Veggie Burger Patty, The Original

1.00

0.00

Roll or Bun, Hamburger, Plain

1.50

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Ketchup or Tomato Catsup

0.00

Mustard, Yellow

0.00

French Fries, Fried in Vegetable Oil, Fast Food

2.00

0.00

Pickle, Dill

0.00

Watermelon

0.00

1.33

0.00

Water, Tap

0.00

Total

9.60

6.27

3.397

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Yogurt, Greek, Vanilla, lowfat

0.00

1.00

Banana

0.00

Juice, Orange

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

2.147

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

2.32

0.00

Salad, Greek

0.00

1.02

0.00

Salad Dressing, Oil and Vinegar

0.00

1.60

0.00

Trail Mix, with Chocolate Chips

0.00

1.50

0.00

Pear

0.00

0.05

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

0.50

0.00

Roll or Bun, Hamburger, Plain

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Total

0.00

11.137

0.00

1.00

2/4

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Ketchup or Tomato Catsup

0.00

Mustard, Yellow

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

2.00

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

0.00

11.137

0.00

1.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Yogurt, Greek, Vanilla, lowfat

0.00

Banana

0.00

Juice, Orange

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

Salad, Greek

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.00

0.50

0.00

Pear

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Ketchup or Tomato Catsup

0.00

Mustard, Yellow

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

0.00

0.50

0.00

Item Name

Meat-Lean

Yogurt, Greek, Vanilla, lowfat

0.00

Banana

0.00

Juice, Orange

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

1.66

Salad, Greek

0.81

Total

2.47

3/4

Diet & Wellness Plus Item Name

Meat-Lean

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.00

Pear

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.00

Tomatoes, Red

0.00

Lettuce, Iceberg

0.00

Ketchup or Tomato Catsup

0.00

Mustard, Yellow

0.00

French Fries, Fried in Vegetable Oil, Fast Food

0.00

Pickle, Dill

0.00

Watermelon

0.00

Water, Tap

0.00

Total

2.47

4/4

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Exchanges Spreadsheet

 Report Parameters Select a Date :

06/15/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Exchanges Spreadsheet This report shows the exchange values of your food intake represented as a spreadsheet. Item Name

Meal

Quantity

Weight

Vegetable

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.0 g

0.00

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.5 g

0.00

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.0 g

0.00

Apple, Medium

Morning Snack

1.00 item(s)

182.0 g

0.00

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.0 g

0.00

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105 g

0.00

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35 g

0.00

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.0 g

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.0 g

0.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.5 g

0.00

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.0 g

1.09

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.0 g

0.00

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.0 g

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.0 g

2.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.0 g

0.00

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.0 g

0.00

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.0 g

0.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56 g

0.00

Total

3.09

Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Bagel, Cinnamon Raisin, Toasted

2.43

0.00

Cream Cheese

0.00

Total

8.523

5.48

4.81

0.00

1/4

Diet & Wellness Plus Item Name

Bread/Starch

Fruit

Other Carbohydrate

Milk

Juice, Orange

0.00

1.50

0.00

Apple, Medium

0.00

1.58

0.00

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

2.00

0.00

Chips, Potato, Salted

1.00

0.00

Juice, Apple, Unsweetened, Canned

0.00

1.90

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

0.50

1.00

0.00

Almonds, Dry Roasted, Salted

0.00

0.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

2.76

0.00

Cheese, Parmesan, Grated

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.333

0.00

Ice Cream, Vanilla

0.00

1.81

0.00

Syrup, Chocolate Fudge

0.00

1.50

0.00

Water, Tap

0.00

Total

8.523

5.48

4.81

0.00

Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

3.39

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.00

1.00

0.00

Chips, Potato, Salted

0.00

2.00

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

0.50

0.00

Almonds, Dry Roasted, Salted

0.00

1.50

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

0.50

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.333

1.333

0.00

Ice Cream, Vanilla

0.00

Total

0.00

9.223

1.333

0.00

2/4

Diet & Wellness Plus Item Name

Meat/Meat Substitute

Fat

Meat-Very Lean

Milk-Skim

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

0.00

9.223

1.333

0.00

Item Name

Meat-Medium Fat

Milk-Whole

Meat-High Fat

Milk-Low Fat

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

1.88

0.00

Sandwich, Egg Salad

1.00

0.00

Chips, Potato, Salted

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.00

1.00

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

1.16

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.00

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

2.16

0.00

2.88

0.00

Item Name

Meat-Lean

Bagel, Cinnamon Raisin, Toasted

0.00

Cream Cheese

0.00

Juice, Orange

0.00

Apple, Medium

0.00

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.00

Chips, Potato, Salted

0.00

Juice, Apple, Unsweetened, Canned

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.00

Broccoli, Chopped, Boiled, Drained

0.00

Total

0.00

3/4

Diet & Wellness Plus Item Name

Meat-Lean

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.00

Syrup, Chocolate Fudge

0.00

Water, Tap

0.00

Total

0.00

4/4

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Fat Breakdown

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Fat Breakdown This report shows how much of each fat you've consumed as a percentage of your total caloric intake. Fat calculations are reported differently by different food producers. Trans fats may not be included in the triglycerides, but may be included in Other fats. Some foods do not report all the fats they contain. Glycerol, phospholipids, and other related compounds may also be included in Other/Unspecified Fats. Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

12.259%

Polyunsaturated Fat

7.132%

Saturated Fat

12.707%

Trans Fatty Acid

0.213%

Unspeciﬁed

6.968%

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

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Intake Spreadsheet

 Report Parameters Select a Date :

06/16/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Intake Spreadsheet This report shows the amount of each nutrient contained in each food eaten. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers. Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Total

72.259

308.489

103.684

31.909

1/5

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Total

17.031

1.009

26.397

135.222

2/5

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

18.741

1.265

2.066

614.967

3/5

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

4/5

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

5/5

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Intake Spreadsheet

 Report Parameters Select a Date :

06/17/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Intake Spreadsheet This report shows the amount of each nutrient contained in each food eaten. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers. Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

Lunch

2.00 slice(s)

234.00

608.40

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

GARDENBURGER Veggie Burger Patty, The Original

Dinner

2.50 ounce(s)

71.00

110.00

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Ketchup or Tomato Catsup

Dinner

1.00 tablespoon(s)

15.00

15.15

Mustard, Yellow

Dinner

1.00 teaspoon(s)

5.00

3.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,530.934

2,243.637

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

26.98

76.612

21.645

9.058

Total

68.688

317.389

84.385

28.564

1/5

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

GARDENBURGER Veggie Burger Patty, The Original

5.00

16.00

3.00

1.50

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Ketchup or Tomato Catsup

0.156

4.11

0.015

0.002

Mustard, Yellow

0.187

0.292

0.167

0.011

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

68.688

317.389

84.385

28.564

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

5.794

4.61

0.00

44.46

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

5.00

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Ketchup or Tomato Catsup

0.002

0.006

0.00

Mustard, Yellow

0.109

0.039

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

21.374

18.551

0.055

163.06

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

3.721

0.40

4.446

12.449

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Total

16.587

1.234

26.556

125.216

2/5

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

GARDENBURGER Veggie Burger Patty, The Original

0.00

4.00

0.00

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Ketchup or Tomato Catsup

0.006

0.00

0.045

3.191

Mustard, Yellow

0.018

0.019

0.20

0.046

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

16.587

1.234

26.556

125.216

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

103.334

0.00

1.06

2.867

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

GARDENBURGER Veggie Burger Patty, The Original

43.949

0.00

0.071

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Ketchup or Tomato Catsup

10.277

0.00

0.002

0.025

Mustard, Yellow

4.186

0.00

0.009

0.004

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

3,024.909

0.00

2.152

4.031

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

7.17

0.285

1.591

255.06

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Total

17.789

1.71

2.894

539.672

3/5

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

GARDENBURGER Veggie Burger Patty, The Original

0.852

0.071

0.00

8.52

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Ketchup or Tomato Catsup

0.215

0.024

0.00

1.35

Mustard, Yellow

0.028

0.004

0.00

0.35

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

17.789

1.71

2.894

539.672

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

140.40

690.30

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Ketchup or Tomato Catsup

0.615

0.00

3.90

79.05

Mustard, Yellow

0.015

0.00

0.25

5.45

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

177.912

1.53

491.29

3,759.83

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

17.55

2.668

388.44

4.61

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

GARDENBURGER Veggie Burger Patty, The Original

0.00

40.00

0.72

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

Total

107.758

9.609

918.199

13.339

4/5

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Ketchup or Tomato Catsup

0.45

0.219

2.25

0.053

Mustard, Yellow

0.07

0.018

3.15

0.081

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

107.758

9.609

918.199

13.339

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

56.16

322.92

2.902

1,352.52

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

GARDENBURGER Veggie Burger Patty, The Original

12.78

125.00

0.213

490.00

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Ketchup or Tomato Catsup

1.95

42.15

0.026

136.05

Mustard, Yellow

2.40

7.60

0.032

55.20

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

318.597

3,054.337

7.254

3,560.857

5/5

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Intake Spreadsheet

 Report Parameters Select a Date :

06/15/2019



Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

 Intake Spreadsheet This report shows the amount of each nutrient contained in each food eaten. Your actual intakes of some nutrients, such as vitamin E, may be higher than those shown in the report because of incomplete food composition data provided by manufacturers. Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Total

72.259

308.489

103.684

31.909

1/5

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Total

17.031

1.009

26.397

135.222

2/5

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

Total

18.741

1.265

2.066

614.967

3/5

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

4/5

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

5/5

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Intake Vs Goals

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2180.0 kcal

2,273.518 kcal

104.29%

2180.0 kcal

Protein

50.08 g

76.332 g

152.42%

50.08 g

Carbohydrate

245.25 - 354.25 g

281.38 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

245.25 g

354.25 g

Fat, Total

48.44 - 84.78 g

98.982 g

116.752%

48.44 g

84.78 g

Fat (Speciﬁc) Saturated Fat

< 24.2 g

32.021 g

132.317%

24.2 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

12.00 g

14.53 g

121.081%

12.00 g

PFA 18:3, Linolenic

1.10 g

1.125 g

102.274%

1.10 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

25.0 g

24.381 g

97.523%

25.0 g

Sugar, Total

No suggestion

117.308 g

Water

2700.00 g

2,882.329 g

106.753%

2700.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.10 mg

1.869 mg

169.885%

1.10 mg

Riboﬂavin

1.10 mg

2.802 mg

254.745%

1.10 mg

Niacin

14.00 mg

16.113 mg

115.092%

14.00 mg

Pyridoxine (Vitamin B6)

1.30 mg

1.40 mg

107.717%

1.30 mg

Cobalamin (Vitamin B12)

2.40 µg

2.301 µg

95.873%

2.40 µg

Folate (DFE)

400.00 µg

493.137 µg

123.284%

400.00 µg

Vitamin C

75.00 mg

179.624 mg

239.499%

75.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

700.00 µg

472.335 µg

67.476%

700.00 µg

Vitamin A (IU) 

2333.00 IU

6,225.81 IU

266.859%

2333.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

15.00 mg

11.277 mg

75.178%

15.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

32.40 mg

14.718 mg

45.425%

32.40 mg

Magnesium

310.00 mg

326.717 mg

105.393%

310.00 mg

Potassium

4700.00 mg

3,139.347 mg

66.795%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

12.00 mg

7.595 mg

63.292%

12.00 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Macronutrient Ranges

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.4k 1.2k

Calories

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2180 kcal

2,243.637 kcal

Carbs

981-1,417 kcal

45%-65%

1,269.554 kcal

56.585%

Protein

218-763 kcal

10%-35%

274.753 kcal

12.246%

Fats

436-763 kcal

20%-35%

759.465 kcal

33.85%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

MyPlate Analysis

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

7.0 oz. eq.

tips

5.856 oz. eq.

83.657 %

Vegetables

3.0 cup eq.

tips

2.365 cup eq.

78.82 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.0 oz. eq.

tips

4.528 oz. eq.

75.463 %

Empty Calories

266.0 kcal

715.0 kcal

268.797 %

1/1

Diet & Wellness Plus Maria

Non Pregnant

Vegetarian

Source Analysis

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Kilocalories Item Name

Amount of Food

Nutrient

Amount of Nutrient

Bagel, Cinnamon Raisin, Toasted

1.00 item

Kilocalories

194.04 kcal

2.845%

Cream Cheese

3.00 T.

Kilocalories

152.25 kcal

2.232%

Juice, Orange

8.00 ﬂ. oz.

Kilocalories

111.60 kcal

1.636%

Apple, Medium

1.00 item

Kilocalories

94.64 kcal

1.388%

Peanut Butter, Smooth

2.00 T.

Kilocalories

191.36 kcal

2.806%

Sandwich, Egg Salad

1.00 item

Kilocalories

278.076 kcal

4.077%

Chips, Potato, Salted

1.00 oz.

Kilocalories

150.822 kcal

2.211%

Juice, Apple, Unsweetened, Canned

8.00 ﬂ. oz.

Kilocalories

114.08 kcal

1.673%

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.25 c.

Kilocalories

130.00 kcal

1.906%

Almonds, Dry Roasted, Salted

0.25 c.

Kilocalories

206.31 kcal

3.025%

Broccoli, Chopped, Boiled, Drained

0.50 c.

Kilocalories

27.30 kcal

0.4%

Pasta, Spaghetti, Enriched, Cooked

1.00 c.

Kilocalories

221.20 kcal

3.243%

Cheese, Parmesan, Grated

4.00 T.

Kilocalories

84.00 kcal

1.232%

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.50 c.

Kilocalories

80.00 kcal

1.173%

VEGGIE PATCH Meatballs, Meatless

4.00 item

Kilocalories

93.333 kcal

1.368%

Ice Cream, Vanilla

0.50 c.

Kilocalories

149.04 kcal

2.185%

Syrup, Chocolate Fudge

2.00 T.

Kilocalories

133.00 kcal

1.95%

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

1/3

Diet & Wellness Plus Item Name

Amount of Food

Nutrient

Amount of Nutrient

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

Eggs, Scrambled with Milk and Butter

2.00 item

Kilocalories

181.78 kcal

2.665%

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2.00 item

Kilocalories

60.00 kcal

0.88%

Cheese, Cheddar, Shredded

0.25 c.

Kilocalories

114.13 kcal

1.673%

Bread, Sourdough, Toasted

2.00 sl.

Kilocalories

146.74 kcal

2.151%

Juice, Grapefruit, White

8.00 ﬂ. oz.

Kilocalories

96.33 kcal

1.412%

Fruit Salad

0.50 c.

Kilocalories

115.464 kcal

1.693%

Smoothie, Banana Strawberry

16.00 ﬂ. oz.

Kilocalories

254.742 kcal

3.735%

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

1.00 svg.

Kilocalories

90.00 kcal

1.32%

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

3.00 T.

Kilocalories

105.00 kcal

1.539%

ROLD GOLD Pretzels, Stick, Classic Style

1.00 oz.

Kilocalories

110.00 kcal

1.613%

SABRA Hummus, Sun Dried Tomato

2.00 T.

Kilocalories

70.00 kcal

1.026%

Quesadilla, Cheese

1.00 item

Kilocalories

484.22 kcal

7.099%

Dip, Avocado (Guacamole)

0.40 c.

Kilocalories

135.779 kcal

1.991%

Salsa

4.00 T.

Kilocalories

18.56 kcal

0.272%

Sour Cream

3.00 T.

Kilocalories

71.28 kcal

1.045%

Brownie, Prepared

1.00 item

Kilocalories

111.84 kcal

1.64%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

Yogurt, Greek, Vanilla, lowfat

100.00 g

Kilocalories

95.00 kcal

1.393%

Banana

1.00 item

Kilocalories

105.02 kcal

1.54%

Juice, Orange

8.00 ﬂ. oz.

Kilocalories

111.60 kcal

1.636%

DUNKIN' DONUTS Donut, Boston Kreme

1.00 item

Kilocalories

310.00 kcal

4.545%

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

2.00 sl.

Kilocalories

608.40 kcal

8.92%

Salad, Greek

1.00 c.

Kilocalories

106.05 kcal

1.555%

Salad Dressing, Oil and Vinegar

1.00 T.

Kilocalories

71.84 kcal

1.053%

Trail Mix, with Chocolate Chips

0.25 c.

Kilocalories

181.50 kcal

2.661%

Pear

1.00 item

Kilocalories

94.62 kcal

1.387%

GARDENBURGER Veggie Burger Patty, The Original

2.50 oz.

Kilocalories

110.00 kcal

1.613%

Roll or Bun, Hamburger, Plain

1.00 item

Kilocalories

119.97 kcal

1.759%

Tomatoes, Red

1.00 sl.

Kilocalories

4.86 kcal

0.071%

Lettuce, Iceberg

1.00 item

Kilocalories

2.10 kcal

0.031%

Ketchup or Tomato Catsup

1.00 T.

Kilocalories

15.15 kcal

0.222%

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

2/3

Diet & Wellness Plus Item Name

Amount of Food

Nutrient

Amount of Nutrient

Mustard, Yellow

1.00 t.

Kilocalories

3.00 kcal

0.044%

French Fries, Fried in Vegetable Oil, Fast Food

2.50 oz.

Kilocalories

221.127 kcal

3.242%

Pickle, Dill

1.00 item

Kilocalories

3.60 kcal

0.053%

Watermelon

1.75 c.

Kilocalories

79.80 kcal

1.17%

Water, Tap

64.00 ﬂ. oz.

Kilocalories

0.00 kcal

25%

50%

75%

100%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

3/3

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegetarian

Three Day Average

 Report Parameters Day 1 :

06/15/2019

X Day 3:

Day 2:



06/17/2019

06/16/2019



 3-Day Average

Intake vs. Goals 6/15/2019, 6/16/2019, 6/17/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2190.0 kcal

2,352.881 kcal

107.437%

2190.0 kcal

Protein

68.86 g

80.33 g

116.657%

68.86 g

Carbohydrate

246.37 - 355.88 g

282.766 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

246.37 g

355.88 g

Fat, Total

48.67 - 85.17 g

105.266 g

123.595%

48.67 g

85.17 g

Fat (Speciﬁc) Saturated Fat

< 24.3 g

34.702 g

142.806%

24.3 g

Monounsaturated Fat

No suggestion

34.025 g

Polyunsaturated Fat

No suggestion

18.733 g

Trans Fatty Acid

No suggestion

0.77 g

Cholesterol

< No suggestion

349.472 mg

PFA 18:2, Linoleic

13.00 g

15.175 g

116.728%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.176 g

84.029%

1.40 g

Dietary Fiber, Total

28.0 g

23.015 g

82.198%

28.0 g

Sugar, Total

No suggestion

117.687 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,868.12 g

95.604%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.957 mg

139.772%

1.40 mg

Riboﬂavin

1.40 mg

2.281 mg

162.907%

1.40 mg

Niacin

18.00 mg

17.265 mg

95.915%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.537 mg

80.886%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

2.912 µg

111.991%

2.60 µg

Folate (DFE)

600.00 µg

500.24 µg

83.373%

600.00 µg

Vitamin C

85.00 mg

178.192 mg

209.637%

85.00 mg

Vitamin D (ug)

15.00 µg

3.068 µg

20.45%

15.00 µg

Vitamin A (RAE) 

770.00 µg

487.398 µg

63.298%

770.00 µg

Vitamin A (IU) 

2565.00 IU

6,206.863 IU

241.983%

2565.00 IU

Vitamin K

90.00 µg

97.736 µg

108.596%

90.00 µg

Alpha-Tocopherol 

15.00 mg

11.187 mg

74.578%

15.00 mg

Calcium

1000.00 mg

1,189.216 mg

118.922%

1000.00 mg

Iron

48.60 mg

15.323 mg

31.529%

48.60 mg

Magnesium

360.00 mg

328.47 mg

91.242%

360.00 mg

Potassium

4700.00 mg

3,137.384 mg

66.753%

4700.00 mg

Zinc

16.50 mg

8.446 mg

51.188%

16.50 mg

Sodium

1500.00 mg

3,567.054 mg

237.804%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

0 - 19 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2190.0 kcal

Protein

68.86 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

246.37 - 355.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.67 - 85.17 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.3 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.4k 1.2k

Calories

6/15/2019, 6/16/2019, 6/17/2019

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2190 kcal

2,352.881 kcal

Carbs

985.5-1,423.5 kcal

45%-65%

1,131.066 kcal

48.072%

Protein

219-766.5 kcal

10%-35%

321.321 kcal

13.656%

Fats

438-766.5 kcal

20%-35%

947.393 kcal

40.265%

Alcohol

0 kcal

Fat Breakdown 6/15/2019, 6/16/2019, 6/17/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

13.047%

Polyunsaturated Fat

7.184%

Saturated Fat

13.307%

Trans Fatty Acid

0.295%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 6.533%

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

MyPlate Analysis 6/15/2019, 6/16/2019, 6/17/2019 Goal *

Actual

% Goal

Grains

7.0 oz. eq.

tips

6.679 oz. eq.

95.41 %

Vegetables

3.0 cup eq.

tips

2.205 cup eq.

73.494 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

2.558 cup eq.

85.267 %

Protein Foods

6.0 oz. eq.

tips

5.919 oz. eq.

98.646 %

Empty Calories

266.0 kcal

698.333 kcal

262.531 %

Intake Spreadsheet 6/15/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,458.015

2,411.051

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Total

38.429

18.311

0.247

310.175

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Total

2,809.901

0.00

1.618

2.056

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Total

135.245

18.805

799.492

15.597

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

6/16/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

Breakfast

2.00 item(s)

16.00

60.00

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

3,630.948

2,165.865

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Smoothie, Banana Strawberry

Lunch

16.00 ﬂuid ounce(s)

477.79

254.742

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

Lunch

1.00 serving(s)

213.00

90.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

Lunch

3.00 tablespoon(s)

45.00

105.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Cheese

Dinner

1.00 item(s)

142.00

484.22

Dip, Avocado (Guacamole)

Dinner

0.40 cup(s)

103.17

135.779

Salsa

Dinner

4.00 tablespoon(s)

64.00

18.56

Sour Cream

Dinner

3.00 tablespoon(s)

36.00

71.28

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,630.948

2,165.865

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2.00

4.50

0.50

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Smoothie, Banana Strawberry

22.401

32.926

4.596

0.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

7.00

9.00

4.00

2.50

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

1.50

12.00

0.75

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Cheese

19.951

37.346

28.229

13.806

Dip, Avocado (Guacamole)

2.371

6.634

12.262

2.053

Salsa

0.972

4.25

0.108

0.014

Sour Cream

0.879

1.666

6.966

3.651

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

88.049

218.262

108.878

35.589

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.00

3.00

0.00

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Smoothie, Banana Strawberry

0.785

2.349

0.00

38.793

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.982

0.305

0.00

10.00

Total

32.872

17.059

1.307

516.61

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

9.703

3.513

0.00

59.64

Dip, Avocado (Guacamole)

7.744

1.419

0.00

1.83

Salsa

0.012

0.05

0.00

Sour Cream

1.655

0.288

0.287

21.24

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

32.872

17.059

1.307

516.61

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

1.00

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Smoothie, Banana Strawberry

0.06

0.04

3.004

20.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

3.00

4.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Cheese

2.966

0.505

1.846

3.634

Dip, Avocado (Guacamole)

1.33

0.085

3.554

1.888

Salsa

0.048

0.002

1.216

2.566

Sour Cream

0.234

0.027

0.00

1.227

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

9.97

1.132

20.189

91.487

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

6.704

0.00

0.75

0.04

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Smoothie, Banana Strawberry

77.715

0.00

0.027

0.689

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

191.082

0.00

0.092

0.079

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Total

2,812.176

0.00

1.836

2.319

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Quesadilla, Cheese

51.93

0.00

0.276

0.302

Dip, Avocado (Guacamole)

80.342

0.00

0.091

0.126

Salsa

57.14

0.00

0.022

0.02

Sour Cream

26.306

0.00

0.008

0.06

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,812.176

0.00

1.836

2.319

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.20

0.07

0.24

0.00

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Smoothie, Banana Strawberry

0.532

0.234

0.00

20.44

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.454

0.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

2.419

0.076

0.255

102.24

Dip, Avocado (Guacamole)

1.381

0.229

0.09

0.00

Salsa

0.698

0.11

0.00

2.56

Sour Cream

0.033

0.015

0.075

2.16

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

11.809

1.226

1.943

324.771

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Smoothie, Banana Strawberry

26.301

3.75

0.00

792.08

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

18.00

0.00

8,000.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

1.80

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

6.248

0.284

154.78

0.00

Dip, Avocado (Guacamole)

7.893

0.245

0.00

474.518

Salsa

1.216

0.00

14.72

295.04

Sour Cream

0.324

0.00

44.64

160.92

Total

164.451

6.644

548.495

11,203.643

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

164.451

6.644

548.495

11,203.643

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

0.36

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Smoothie, Banana Strawberry

1.087

0.164

562.18

2.462

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

200.00

1.44

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Cheese

9.656

0.894

487.06

2.769

Dip, Avocado (Guacamole)

27.256

0.91

38.91

0.858

Salsa

2.752

0.82

19.20

0.268

Sour Cream

0.54

0.137

36.36

0.026

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

52.803

5.416

1,776.288

15.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

15.00

0.096

230.00

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Smoothie, Banana Strawberry

82.576

618.584

0.398

152.264

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

19.17

460.08

0.00

180.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Cheese

31.24

215.84

2.172

1,036.60

Dip, Avocado (Guacamole)

32.579

486.565

0.402

253.088

Salsa

9.60

176.00

0.116

455.04

Sour Cream

3.60

45.00

0.119

11.16

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

300.962

3,049.313

6.618

4,070.042

6/24/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

Lunch

2.00 slice(s)

246.00

676.50

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

Cheeseburger, with Condiments

Dinner

1.00 item(s)

113.00

305.10

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,522.934

2,481.727

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

29.446

73.898

29.176

12.074

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

Cheeseburger, with Condiments

15.244

28.77

14.577

6.551

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

80.682

321.548

103.236

36.607

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

9.624

5.427

0.00

63.96

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

Cheeseburger, with Condiments

5.69

1.54

0.703

44.07

Total

30.773

20.83

0.758

221.63

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

30.773

20.83

0.758

221.63

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

4.364

0.443

2.952

11.906

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

Cheeseburger, with Condiments

1.34

0.139

2.147

5.921

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

18.522

1.388

22.46

126.353

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

107.256

0.00

1.06

1.196

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

Cheeseburger, with Condiments

51.731

0.00

0.362

0.215

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

2,982.284

0.00

2.416

2.467

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

Total

21.245

2.12

4.727

560.982

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

7.934

0.399

1.943

250.92

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

Cheeseburger, with Condiments

3.966

0.423

1.48

44.07

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

21.245

2.12

4.727

560.982

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

0.00

142.68

723.24

Salad, Greek

5.145

0.63

102.90

0.00

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

Cheeseburger, with Condiments

0.452

0.113

62.15

294.93

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

173.615

1.643

536.48

3,702.99

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

15.006

2.706

373.92

4.871

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

Cheeseburger, with Condiments

6.215

0.102

138.99

2.543

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Total

105.161

9.339

991.869

15.155

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

105.161

9.339

991.869

15.155

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Pepperoni Pizza, Original Crust

56.58

369.00

3.296

1,650.66

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Pear

11.62

192.56

0.166

1.66

Cheeseburger, with Condiments

25.99

207.92

2.497

709.64

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

323.857

3,048.447

9.808

3,884.537

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Date

kcal Consumed

kcal Burned Through Tracked Activity

Total kcal Burned

Net kcal

6/15/2019

2,411.051

1,652.528

758.524

6/16/2019

2,165.865

1,652.528

513.337

6/24/2019

2,481.727

1,652.528

829.199

Total:

7,058.644

4,957.583

2,101.06

Average:

2,352.881

1,652.528

700.353

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegetarian

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

138 lbs.

Age:

28 years

BMI:

22.271

Gender:

Female

Pregnancy:

0 - 19 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2190.0 kcal

Protein

68.86 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

246.37 - 355.88 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

48.67 - 85.17 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 24.3 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegetarian

Energy Balance

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

1,652.528

758.524

6/16/2019

2,165.865

1,652.528

513.337

6/17/2019

2,243.637

1,652.528

591.109

Total:

6,820.554

4,957.583

1,862.97

Average:

2,273.518

1,652.528

620.99

1/1

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegetarian

Intake Vs Goals

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2190.0 kcal

2,273.518 kcal

103.814%

2190.0 kcal

Protein

68.86 g

76.332 g

110.851%

68.86 g

Carbohydrate

246.37 - 355.88 g

281.38 g

100%

Nutrient

at DRI (if range) Reported Intake

Energy

246.37 g

355.88 g

Fat, Total

48.67 - 85.17 g

98.982 g

116.217%

48.67 g

85.17 g

Fat (Speciﬁc) Saturated Fat

< 24.3 g

32.021 g

131.773%

24.3 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.125 g

80.358%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

24.381 g

87.074%

28.0 g

Sugar, Total

No suggestion

117.308 g

Water

3000.00 g

2,882.329 g

96.078%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.40 mg

2.802 mg

200.157%

1.40 mg

Niacin

18.00 mg

16.113 mg

89.516%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.40 mg

73.701%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

2.301 µg

88.498%

2.60 µg

Folate (DFE)

600.00 µg

493.137 µg

82.189%

600.00 µg

Vitamin C

85.00 mg

179.624 mg

211.322%

85.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

770.00 µg

472.335 µg

61.342%

770.00 µg

Vitamin A (IU) 

2565.00 IU

6,225.81 IU

242.722%

2565.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

15.00 mg

11.277 mg

75.178%

15.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

48.60 mg

14.718 mg

30.283%

48.60 mg

Magnesium

360.00 mg

326.717 mg

90.755%

360.00 mg

Potassium

4700.00 mg

3,139.347 mg

66.795%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

16.50 mg

7.595 mg

46.03%

16.50 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegetarian

Macronutrient Ranges

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.4k 1.2k

Calories

Actual Recommended

1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2190 kcal

2,273.518 kcal

Carbs

985.5-1,423.5 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

219-766.5 kcal

10%-35%

305.329 kcal

13.43%

Fats

438-766.5 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

0-19 Weeks Pregnant

Vegetarian

MyPlate Analysis

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

7.0 oz. eq.

tips

5.856 oz. eq.

83.657 %

Vegetables

3.0 cup eq.

tips

2.365 cup eq.

78.82 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.0 oz. eq.

tips

4.528 oz. eq.

75.463 %

Empty Calories

266.0 kcal

715.0 kcal

268.797 %

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegetarian

Three Day Average

 Report Parameters Day 1 :

06/15/2019

X Day 3:

Day 2:



06/17/2019

06/16/2019



 3-Day Average

Intake vs. Goals 6/15/2019, 6/16/2019, 6/17/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2577.0 kcal

2,273.518 kcal

88.223%

2577.0 kcal

Protein

74.84 g

76.332 g

101.994%

74.84 g

Carbohydrate

289.91 - 418.76 g

281.38 g

97.058%

Nutrient

at DRI (if range) Reported Intake

Energy

289.91 g

418.76 g

Fat, Total

57.27 - 100.22 g

98.982 g

100%

57.27 g

100.22 g

Fat (Speciﬁc) Saturated Fat

< 28.6 g

32.021 g

111.961%

28.6 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.125 g

80.358%

1.40 g

Dietary Fiber, Total

28.0 g

24.381 g

87.074%

28.0 g

Sugar, Total

No suggestion

117.308 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,882.329 g

96.078%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.40 mg

2.802 mg

200.157%

1.40 mg

Niacin

18.00 mg

16.113 mg

89.516%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.40 mg

73.701%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

2.301 µg

88.498%

2.60 µg

Folate (DFE)

600.00 µg

493.137 µg

82.189%

600.00 µg

Vitamin C

85.00 mg

179.624 mg

211.322%

85.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

770.00 µg

472.335 µg

61.342%

770.00 µg

Vitamin A (IU) 

2565.00 IU

6,225.81 IU

242.722%

2565.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

15.00 mg

11.277 mg

75.178%

15.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

48.60 mg

14.718 mg

30.283%

48.60 mg

Magnesium

360.00 mg

326.717 mg

90.755%

360.00 mg

Potassium

4700.00 mg

3,139.347 mg

66.795%

4700.00 mg

Zinc

16.50 mg

7.595 mg

46.03%

16.50 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

150 lbs.

Age:

28 years

BMI:

24.208

Gender:

Female

Pregnancy:

20 - 27 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2577.0 kcal

Protein

74.84 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

289.91 - 418.76 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

57.27 - 100.22 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 28.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.6k 1.4k

Calories

6/15/2019, 6/16/2019, 6/17/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2577 kcal

2,273.518 kcal

Carbs

1,159.65-1,675.05 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

257.7-901.95 kcal

10%-35%

305.329 kcal

13.43%

Fats

515.4-901.95 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

Fat Breakdown 6/15/2019, 6/16/2019, 6/17/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

12.259%

Polyunsaturated Fat

7.132%

Saturated Fat

12.707%

Trans Fatty Acid

0.213%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 6.968%

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

MyPlate Analysis 6/15/2019, 6/16/2019, 6/17/2019 Goal *

Actual

% Goal

Grains

9.0 oz. eq.

tips

5.856 oz. eq.

65.067 %

Vegetables

3.5 cup eq.

tips

2.365 cup eq.

67.56 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.5 oz. eq.

tips

4.528 oz. eq.

69.658 %

Empty Calories

362.0 kcal

715.0 kcal

197.514 %

Intake Spreadsheet 6/15/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

3,458.015

2,411.051

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

Total

38.429

18.311

0.247

310.175

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Total

2,809.901

0.00

1.618

2.056

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Total

135.245

18.805

799.492

15.597

Diet & Wellness Plus Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

6/16/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

Breakfast

2.00 item(s)

16.00

60.00

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

3,630.948

2,165.865

Total

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Smoothie, Banana Strawberry

Lunch

16.00 ﬂuid ounce(s)

477.79

254.742

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

Lunch

1.00 serving(s)

213.00

90.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

Lunch

3.00 tablespoon(s)

45.00

105.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Cheese

Dinner

1.00 item(s)

142.00

484.22

Dip, Avocado (Guacamole)

Dinner

0.40 cup(s)

103.17

135.779

Salsa

Dinner

4.00 tablespoon(s)

64.00

18.56

Sour Cream

Dinner

3.00 tablespoon(s)

36.00

71.28

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,630.948

2,165.865

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2.00

4.50

0.50

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Smoothie, Banana Strawberry

22.401

32.926

4.596

0.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

7.00

9.00

4.00

2.50

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

1.50

12.00

0.75

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Quesadilla, Cheese

19.951

37.346

28.229

13.806

Dip, Avocado (Guacamole)

2.371

6.634

12.262

2.053

Salsa

0.972

4.25

0.108

0.014

Sour Cream

0.879

1.666

6.966

3.651

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

88.049

218.262

108.878

35.589

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.00

3.00

0.00

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Smoothie, Banana Strawberry

0.785

2.349

0.00

38.793

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.982

0.305

0.00

10.00

Total

32.872

17.059

1.307

516.61

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

9.703

3.513

0.00

59.64

Dip, Avocado (Guacamole)

7.744

1.419

0.00

1.83

Salsa

0.012

0.05

0.00

Sour Cream

1.655

0.288

0.287

21.24

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

32.872

17.059

1.307

516.61

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

1.00

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Smoothie, Banana Strawberry

0.06

0.04

3.004

20.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

3.00

4.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Cheese

2.966

0.505

1.846

3.634

Dip, Avocado (Guacamole)

1.33

0.085

3.554

1.888

Salsa

0.048

0.002

1.216

2.566

Sour Cream

0.234

0.027

0.00

1.227

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

9.97

1.132

20.189

91.487

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

6.704

0.00

0.75

0.04

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Smoothie, Banana Strawberry

77.715

0.00

0.027

0.689

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

191.082

0.00

0.092

0.079

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Total

2,812.176

0.00

1.836

2.319

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Quesadilla, Cheese

51.93

0.00

0.276

0.302

Dip, Avocado (Guacamole)

80.342

0.00

0.091

0.126

Salsa

57.14

0.00

0.022

0.02

Sour Cream

26.306

0.00

0.008

0.06

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,812.176

0.00

1.836

2.319

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.20

0.07

0.24

0.00

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Smoothie, Banana Strawberry

0.532

0.234

0.00

20.44

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.454

0.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

2.419

0.076

0.255

102.24

Dip, Avocado (Guacamole)

1.381

0.229

0.09

0.00

Salsa

0.698

0.11

0.00

2.56

Sour Cream

0.033

0.015

0.075

2.16

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

11.809

1.226

1.943

324.771

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Smoothie, Banana Strawberry

26.301

3.75

0.00

792.08

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

18.00

0.00

8,000.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

1.80

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

6.248

0.284

154.78

0.00

Dip, Avocado (Guacamole)

7.893

0.245

0.00

474.518

Salsa

1.216

0.00

14.72

295.04

Sour Cream

0.324

0.00

44.64

160.92

Total

164.451

6.644

548.495

11,203.643

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

164.451

6.644

548.495

11,203.643

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

0.36

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Smoothie, Banana Strawberry

1.087

0.164

562.18

2.462

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

200.00

1.44

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Cheese

9.656

0.894

487.06

2.769

Dip, Avocado (Guacamole)

27.256

0.91

38.91

0.858

Salsa

2.752

0.82

19.20

0.268

Sour Cream

0.54

0.137

36.36

0.026

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

52.803

5.416

1,776.288

15.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

15.00

0.096

230.00

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Smoothie, Banana Strawberry

82.576

618.584

0.398

152.264

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

19.17

460.08

0.00

180.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Cheese

31.24

215.84

2.172

1,036.60

Dip, Avocado (Guacamole)

32.579

486.565

0.402

253.088

Salsa

9.60

176.00

0.116

455.04

Sour Cream

3.60

45.00

0.119

11.16

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

300.962

3,049.313

6.618

4,070.042

6/17/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Diet & Wellness Plus Item Name

Meal

Quantity

Wt (g)

Kcal

Yogurt, Greek, Vanilla, lowfat

Breakfast

100.00 gram(s)

100.00

95.00

Banana

Breakfast

1.00 item(s)

118.00

105.02

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

DUNKIN' DONUTS Donut, Boston Kreme

Morning Snack

1.00 item(s)

73.00

310.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

Lunch

2.00 slice(s)

234.00

608.40

Salad, Greek

Lunch

1.00 cup(s)

105.00

106.05

Salad Dressing, Oil and Vinegar

Lunch

1.00 tablespoon(s)

16.00

71.84

Trail Mix, with Chocolate Chips

Afternoon Snack

0.25 cup(s)

37.50

181.50

Pear

Afternoon Snack

1.00 item(s)

166.00

94.62

GARDENBURGER Veggie Burger Patty, The Original

Dinner

2.50 ounce(s)

71.00

110.00

Roll or Bun, Hamburger, Plain

Dinner

1.00 item(s)

43.00

119.97

Tomatoes, Red

Dinner

1.00 slice(s)

27.00

4.86

Lettuce, Iceberg

Dinner

1.00 item(s)

15.00

2.10

Ketchup or Tomato Catsup

Dinner

1.00 tablespoon(s)

15.00

15.15

Mustard, Yellow

Dinner

1.00 teaspoon(s)

5.00

3.00

French Fries, Fried in Vegetable Oil, Fast Food

Dinner

2.50 ounce(s)

70.874

221.127

Pickle, Dill

Dinner

1.00 item(s)

30.00

3.60

Watermelon

Evening Snack

1.75 cup(s)

266.00

79.80

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,530.934

2,243.637

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Yogurt, Greek, Vanilla, lowfat

8.64

9.54

2.50

1.465

Banana

1.286

26.951

0.389

0.132

Juice, Orange

1.736

25.792

0.496

0.06

DUNKIN' DONUTS Donut, Boston Kreme

3.00

39.00

16.00

7.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

26.98

76.612

21.645

9.058

Salad, Greek

7.003

3.349

7.277

3.466

Salad Dressing, Oil and Vinegar

0.00

0.40

8.016

1.456

Trail Mix, with Chocolate Chips

5.325

16.838

11.963

2.284

Pear

0.598

25.282

0.232

0.037

GARDENBURGER Veggie Burger Patty, The Original

5.00

16.00

3.00

1.50

Roll or Bun, Hamburger, Plain

4.201

21.552

1.681

0.362

Tomatoes, Red

0.238

1.05

0.054

0.008

Lettuce, Iceberg

0.135

0.446

0.021

0.003

Ketchup or Tomato Catsup

0.156

4.11

0.015

0.002

Mustard, Yellow

0.187

0.292

0.167

0.011

French Fries, Fried in Vegetable Oil, Fast Food

2.431

29.37

10.44

1.656

Pickle, Dill

0.15

0.723

0.09

0.024

Watermelon

1.623

20.083

0.399

0.043

Water, Tap

0.00

Total

68.688

317.389

84.385

28.564

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Yogurt, Greek, Vanilla, lowfat

0.846

0.203

0.00

5.00

Banana

0.038

0.086

0.00

Total

21.374

18.551

0.055

163.06

Diet & Wellness Plus Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Juice, Orange

0.089

0.099

0.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

5.794

4.61

0.00

44.46

Salad, Greek

2.442

0.626

0.00

107.10

Salad Dressing, Oil and Vinegar

2.368

3.856

0.00

Trail Mix, with Chocolate Chips

4.885

4.076

0.00

1.50

Pear

0.139

0.156

0.00

GARDENBURGER Veggie Burger Patty, The Original

0.00

5.00

Roll or Bun, Hamburger, Plain

0.322

0.765

0.012

0.00

Tomatoes, Red

0.008

0.022

0.00

Lettuce, Iceberg

0.001

0.011

0.00

Ketchup or Tomato Catsup

0.002

0.006

0.00

Mustard, Yellow

0.109

0.039

0.00

French Fries, Fried in Vegetable Oil, Fast Food

4.23

3.826

0.043

0.00

Pickle, Dill

0.002

0.037

0.00

Watermelon

0.098

0.133

0.00

Water, Tap

0.00

Total

21.374

18.551

0.055

163.06

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Yogurt, Greek, Vanilla, lowfat

0.094

0.005

0.00

9.54

Banana

0.054

0.032

3.068

14.431

Juice, Orange

0.072

0.027

0.496

20.832

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.00

16.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

3.721

0.40

4.446

12.449

Salad, Greek

0.428

0.079

0.945

2.026

Salad Dressing, Oil and Vinegar

3.632

0.224

0.00

0.40

Trail Mix, with Chocolate Chips

4.042

0.029

1.875

8.955

Pear

0.154

0.002

5.146

16.185

GARDENBURGER Veggie Burger Patty, The Original

0.00

4.00

0.00

Roll or Bun, Hamburger, Plain

0.686

0.079

0.774

3.13

Tomatoes, Red

0.022

0.001

0.324

0.71

Lettuce, Iceberg

0.003

0.008

0.18

0.295

Ketchup or Tomato Catsup

0.006

0.00

0.045

3.191

Mustard, Yellow

0.018

0.019

0.20

0.046

French Fries, Fried in Vegetable Oil, Fast Food

3.507

0.309

2.693

0.213

Pickle, Dill

0.016

0.021

0.30

0.321

Watermelon

0.133

0.00

1.064

16.492

Water, Tap

0.00

Total

16.587

1.234

26.556

125.216

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Yogurt, Greek, Vanilla, lowfat

78.76

0.00

0.038

0.24

Banana

88.394

0.00

0.037

0.086

Juice, Orange

218.984

0.00

0.223

0.074

DUNKIN' DONUTS Donut, Boston Kreme

0.00

Total

3,024.909

0.00

2.152

4.031

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

103.334

0.00

1.06

2.867

Salad, Greek

85.407

0.00

0.067

0.30

Salad Dressing, Oil and Vinegar

7.584

0.00

Trail Mix, with Chocolate Chips

2.475

0.00

0.155

0.084

Pear

139.374

0.00

0.02

0.043

GARDENBURGER Veggie Burger Patty, The Original

43.949

0.00

0.071

Roll or Bun, Hamburger, Plain

14.766

0.00

0.233

0.128

Tomatoes, Red

25.52

0.00

0.01

0.005

Lettuce, Iceberg

14.346

0.00

0.006

0.004

Ketchup or Tomato Catsup

10.277

0.00

0.002

0.025

Mustard, Yellow

4.186

0.00

0.009

0.004

French Fries, Fried in Vegetable Oil, Fast Food

27.322

0.00

0.12

0.028

Pickle, Dill

28.302

0.00

0.014

0.017

Watermelon

243.257

0.00

0.088

0.056

Water, Tap

1,888.672

0.00

Total

3,024.909

0.00

2.152

4.031

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Yogurt, Greek, Vanilla, lowfat

0.201

0.05

0.64

9.00

Banana

0.785

0.433

0.00

23.60

Juice, Orange

0.992

0.099

0.00

74.40

DUNKIN' DONUTS Donut, Boston Kreme

0.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

7.17

0.285

1.591

255.06

Salad, Greek

1.016

0.15

0.577

39.90

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

1.652

0.097

0.00

19.50

Pear

0.267

0.048

0.00

11.62

GARDENBURGER Veggie Burger Patty, The Original

0.852

0.071

0.00

8.52

Roll or Bun, Hamburger, Plain

1.797

0.027

0.086

56.33

Tomatoes, Red

0.16

0.022

0.00

4.05

Lettuce, Iceberg

0.018

0.006

0.00

4.35

Ketchup or Tomato Catsup

0.215

0.024

0.00

1.35

Mustard, Yellow

0.028

0.004

0.00

0.35

French Fries, Fried in Vegetable Oil, Fast Food

2.129

0.264

0.00

21.262

Pickle, Dill

0.033

0.011

0.00

2.40

Watermelon

0.473

0.12

0.00

7.98

Water, Tap

0.00

Total

17.789

1.71

2.894

539.672

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Yogurt, Greek, Vanilla, lowfat

0.00

0.90

110.00

371.00

Banana

10.266

0.00

3.54

75.52

Juice, Orange

124.00

0.00

24.80

496.00

DUNKIN' DONUTS Donut, Boston Kreme

0.00

100.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

0.00

140.40

690.30

Salad, Greek

5.145

0.63

102.90

0.00

Total

177.912

1.53

491.29

3,759.83

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Salad Dressing, Oil and Vinegar

0.00

Trail Mix, with Chocolate Chips

0.488

0.00

3.75

Pear

7.138

0.00

1.66

41.50

GARDENBURGER Veggie Burger Patty, The Original

0.00

Roll or Bun, Hamburger, Plain

0.559

0.00

12.47

46.01

Tomatoes, Red

3.699

0.00

11.34

224.91

Lettuce, Iceberg

0.42

0.00

3.75

75.30

Ketchup or Tomato Catsup

0.615

0.00

3.90

79.05

Mustard, Yellow

0.015

0.00

0.25

5.45

French Fries, Fried in Vegetable Oil, Fast Food

3.331

0.00

Pickle, Dill

0.69

0.00

1.80

37.50

Watermelon

21.546

0.00

74.48

1,513.54

Water, Tap

0.00

Total

177.912

1.53

491.29

3,759.83

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Yogurt, Greek, Vanilla, lowfat

0.20

0.02

100.00

0.04

Banana

0.59

0.118

5.90

0.307

Juice, Orange

0.248

0.099

27.28

0.496

DUNKIN' DONUTS Donut, Boston Kreme

0.00

1.44

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

17.55

2.668

388.44

4.61

Salad, Greek

41.895

0.766

122.85

1.123

Salad Dressing, Oil and Vinegar

15.808

0.738

0.00

Trail Mix, with Chocolate Chips

2.438

3.15

40.875

1.271

Pear

7.304

0.199

14.94

0.299

GARDENBURGER Veggie Burger Patty, The Original

0.00

40.00

0.72

Roll or Bun, Hamburger, Plain

2.064

0.116

61.92

1.475

Tomatoes, Red

2.133

0.146

2.70

0.073

Lettuce, Iceberg

3.615

0.027

2.70

0.061

Ketchup or Tomato Catsup

0.45

0.219

2.25

0.053

Mustard, Yellow

0.07

0.018

3.15

0.081

French Fries, Fried in Vegetable Oil, Fast Food

7.938

1.184

12.757

0.574

Pickle, Dill

5.19

0.009

17.10

0.078

Watermelon

0.266

0.133

18.62

0.638

Water, Tap

0.00

56.717

0.00

Total

107.758

9.609

918.199

13.339

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Yogurt, Greek, Vanilla, lowfat

10.00

123.00

0.46

40.00

Banana

31.86

422.44

0.177

1.18

Juice, Orange

27.28

496.00

0.124

2.48

DUNKIN' DONUTS Donut, Boston Kreme

0.00

370.00

PAPA JOHN'S 14'' Cheese Pizza, Original Crust

56.16

322.92

2.902

1,352.52

Salad, Greek

17.85

178.50

0.945

400.05

Salad Dressing, Oil and Vinegar

0.00

1.28

0.00

0.16

Trail Mix, with Chocolate Chips

60.375

243.00

1.178

45.375

Total

318.597

3,054.337

7.254

3,560.857

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Pear

11.62

192.56

0.166

1.66

GARDENBURGER Veggie Burger Patty, The Original

12.78

125.00

0.213

490.00

Roll or Bun, Hamburger, Plain

9.89

52.46

0.314

212.42

Tomatoes, Red

2.97

63.99

0.046

1.35

Lettuce, Iceberg

1.05

21.15

0.023

1.50

Ketchup or Tomato Catsup

1.95

42.15

0.026

136.05

Mustard, Yellow

2.40

7.60

0.032

55.20

French Fries, Fried in Vegetable Oil, Fast Food

24.806

410.361

0.354

148.835

Pickle, Dill

2.10

35.10

0.03

242.70

Watermelon

26.60

297.92

0.266

2.66

Water, Tap

18.906

0.00

56.717

Total

318.597

3,054.337

7.254

3,560.857

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

1,796.226

614.826

6/16/2019

2,165.865

1,796.226

369.639

6/17/2019

2,243.637

1,796.226

447.411

Total:

6,820.554

5,388.677

1,431.876

Average:

2,273.518

1,796.226

477.292

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegetarian

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

150 lbs.

Age:

28 years

BMI:

24.208

Gender:

Female

Pregnancy:

20 - 27 Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2577.0 kcal

Protein

74.84 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

289.91 - 418.76 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

57.27 - 100.22 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 28.6 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegetarian

Energy Balance

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

1,796.226

614.826

6/16/2019

2,165.865

1,796.226

369.639

6/17/2019

2,243.637

1,796.226

447.411

Total:

6,820.554

5,388.677

1,431.876

Average:

2,273.518

1,796.226

477.292

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegetarian

Intake Vs Goals

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2577.0 kcal

2,273.518 kcal

88.223%

2577.0 kcal

Protein

74.84 g

76.332 g

101.994%

74.84 g

Carbohydrate

289.91 - 418.76 g

281.38 g

97.058%

Nutrient

at DRI (if range) Reported Intake

Energy

289.91 g

418.76 g

Fat, Total

57.27 - 100.22 g

98.982 g

100%

57.27 g

100.22 g

Fat (Speciﬁc) Saturated Fat

< 28.6 g

32.021 g

111.961%

28.6 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.125 g

80.358%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

24.381 g

87.074%

28.0 g

Sugar, Total

No suggestion

117.308 g

Water

3000.00 g

2,882.329 g

96.078%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.40 mg

2.802 mg

200.157%

1.40 mg

Niacin

18.00 mg

16.113 mg

89.516%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.40 mg

73.701%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

2.301 µg

88.498%

2.60 µg

Folate (DFE)

600.00 µg

493.137 µg

82.189%

600.00 µg

Vitamin C

85.00 mg

179.624 mg

211.322%

85.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

770.00 µg

472.335 µg

61.342%

770.00 µg

Vitamin A (IU) 

2565.00 IU

6,225.81 IU

242.722%

2565.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

15.00 mg

11.277 mg

75.178%

15.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

48.60 mg

14.718 mg

30.283%

48.60 mg

Magnesium

360.00 mg

326.717 mg

90.755%

360.00 mg

Potassium

4700.00 mg

3,139.347 mg

66.795%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

16.50 mg

7.595 mg

46.03%

16.50 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegetarian

Macronutrient Ranges

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2577 kcal

2,273.518 kcal

Carbs

1,159.65-1,675.05 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

257.7-901.95 kcal

10%-35%

305.329 kcal

13.43%

Fats

515.4-901.95 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

20-27 Weeks Pregnant

Vegetarian

MyPlate Analysis

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

9.0 oz. eq.

tips

5.856 oz. eq.

65.067 %

Vegetables

3.5 cup eq.

tips

2.365 cup eq.

67.56 %

Fruits

2.0 cup eq.

tips

3.89 cup eq.

194.492 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

6.5 oz. eq.

tips

4.528 oz. eq.

69.658 %

Empty Calories

362.0 kcal

715.0 kcal

197.514 %

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegetarian

Three Day Average

 Report Parameters Day 1 :

06/15/2019

X Day 3:

Day 2:



06/17/2019

06/16/2019



 3-Day Average

Intake vs. Goals 6/15/2019, 6/16/2019, 6/17/2019



below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2822.0 kcal

2,288.458 kcal

81.093%

2822.0 kcal

Protein

88.81 g

80.154 g

90.254%

88.81 g

Carbohydrate

317.47 - 458.57 g

263.376 g

82.961%

Nutrient

at DRI (if range) Reported Intake

Energy

317.47 g

458.57 g

Fat, Total

62.71 - 109.74 g

106.281 g

100%

62.71 g

109.74 g

Fat (Speciﬁc) Saturated Fat

< 31.4 g

33.749 g

107.481%

31.4 g

Monounsaturated Fat

No suggestion

35.651 g

Polyunsaturated Fat

No suggestion

17.685 g

Trans Fatty Acid

No suggestion

0.777 g

Cholesterol

< No suggestion

413.392 mg

PFA 18:2, Linoleic

13.00 g

13.501 g

103.853%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.07 g

76.455%

1.40 g

Dietary Fiber, Total

28.0 g

23.293 g

83.19%

28.0 g

Sugar, Total

No suggestion

113.355 g

Essential Fatty Acids

Carbohydrates (Speciﬁc)



Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Water

3000.00 g

2,811.038 g

93.701%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.727 mg

123.365%

1.40 mg

Riboﬂavin

1.40 mg

2.188 mg

156.268%

1.40 mg

Niacin

18.00 mg

15.275 mg

84.86%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.246 mg

65.553%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

2.004 µg

77.089%

2.60 µg

Folate (DFE)

600.00 µg

469.869 µg

78.311%

600.00 µg

Vitamin C

85.00 mg

180.48 mg

212.33%

85.00 mg

Vitamin D (ug)

15.00 µg

3.78 µg

25.199%

15.00 µg

Vitamin A (RAE) 

770.00 µg

462.857 µg

60.111%

770.00 µg

Vitamin A (IU) 

2565.00 IU

7,458.80 IU

290.791%

2565.00 IU

Vitamin K

90.00 µg

94.024 µg

104.471%

90.00 µg

Alpha-Tocopherol 

15.00 mg

12.11 mg

80.737%

15.00 mg

Calcium

1000.00 mg

1,287.89 mg

128.789%

1000.00 mg

Iron

48.60 mg

15.407 mg

31.702%

48.60 mg

Magnesium

360.00 mg

330.777 mg

91.882%

360.00 mg

Potassium

4700.00 mg

3,181.853 mg

67.699%

4700.00 mg

Zinc

16.50 mg

7.765 mg

47.062%

16.50 mg

Sodium

1500.00 mg

3,408.312 mg

227.221%

1500.00 mg

Nutrient

at DRI (if range) Reported Intake

Other

Vitamins

Minerals

Diet & Wellness Plus

DRI Report Proﬁle Active Proﬁle:

Maria

Height:

5 ft. 6 inches

Weight:

178 lbs.

Age:

28 years

BMI:

28.727

Gender:

Female

Pregnancy:

28+ Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2822.0 kcal

Protein

88.81 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

317.47 - 458.57 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

62.71 - 109.74 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 31.4 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Diet & Wellness Plus Nutrient

DRI

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

Macronutrient Ranges

1.8k 1.6k 1.4k

Calories

6/15/2019, 6/16/2019, 6/17/2019

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2822 kcal

2,288.458 kcal

Carbs

1,269.9-1,834.3 kcal

45%-65%

1,053.503 kcal

46.035%

Protein

282.2-987.7 kcal

10%-35%

320.617 kcal

14.01%

Fats

564.4-987.7 kcal

20%-35%

956.53 kcal

41.798%

Alcohol

0 kcal

Fat Breakdown 6/15/2019, 6/16/2019, 6/17/2019

Source of Fat

25%

50%

75%

100%

Monounsaturated Fat

14.054%

Polyunsaturated Fat

6.972%

Saturated Fat

13.305%

Trans Fatty Acid

0.306%

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

Diet & Wellness Plus Source of Fat

25%

50%

75%

100%

| 7.261%

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

MyPlate Analysis 6/15/2019, 6/16/2019, 6/17/2019 Goal *

Actual

% Goal

Grains

10.0 oz. eq.

tips

5.276 oz. eq.

52.755 %

Vegetables

3.5 cup eq.

tips

2.866 cup eq.

81.886 %

Fruits

2.5 cup eq.

tips

3.513 cup eq.

140.52 %

Dairy

3.0 cup eq.

tips

2.19 cup eq.

73.0 %

Protein Foods

7.0 oz. eq.

tips

3.792 oz. eq.

54.167 %

Empty Calories

395.0 kcal

799.5 kcal

202.405 %

Intake Spreadsheet 6/10/2019 Item Name

Meal

Quantity

Total

Wt (g)

Kcal

0.00

Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Total

0.00

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Total

0.00

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Total

0.00

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Total

0.00

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Diet & Wellness Plus Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Total

0.00

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Total

0.00

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Total

0.00

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Total

0.00

6/15/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Bagel, Cinnamon Raisin, Toasted

Breakfast

1.00 item(s)

66.00

194.04

Cream Cheese

Breakfast

3.00 tablespoon(s)

43.50

152.25

Juice, Orange

Breakfast

8.00 ﬂuid ounce(s)

248.00

111.60

Apple, Medium

Morning Snack

1.00 item(s)

182.00

94.64

Peanut Butter, Smooth

Morning Snack

2.00 tablespoon(s)

32.00

191.36

Sandwich, Egg Salad

Lunch

1.00 item(s)

126.105

278.076

Chips, Potato, Salted

Lunch

1.00 ounce(s)

28.35

150.822

Juice, Apple, Unsweetened, Canned

Lunch

8.00 ﬂuid ounce(s)

248.00

114.08

SUN-MAID Raisins, Yogurt Covered, Vanilla

Afternoon Snack

0.25 cup(s)

30.00

130.00

Almonds, Dry Roasted, Salted

Afternoon Snack

0.25 cup(s)

34.50

206.31

Broccoli, Chopped, Boiled, Drained

Dinner

0.50 cup(s)

78.00

27.30

Pasta, Spaghetti, Enriched, Cooked

Dinner

1.00 cup(s)

140.00

221.20

Cheese, Parmesan, Grated

Dinner

4.00 tablespoon(s)

20.00

84.00

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

Dinner

0.50 cup(s)

125.00

80.00

VEGGIE PATCH Meatballs, Meatless

Dinner

4.00 item(s)

56.00

93.333

Ice Cream, Vanilla

Evening Snack

0.50 cup(s)

72.00

149.04

Syrup, Chocolate Fudge

Evening Snack

2.00 tablespoon(s)

38.00

133.00

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,458.015

2,411.051

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Bagel, Cinnamon Raisin, Toasted

6.996

39.138

1.188

0.195

Cream Cheese

2.675

2.402

14.982

8.793

Juice, Orange

1.736

25.792

0.496

0.06

Apple, Medium

0.473

25.134

0.309

0.051

Peanut Butter, Smooth

7.107

7.139

16.435

3.304

Sandwich, Egg Salad

10.387

28.537

13.366

2.96

Chips, Potato, Salted

1.812

15.261

9.633

0.964

Juice, Apple, Unsweetened, Canned

0.248

28.024

0.322

0.055

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.00

21.00

5.00

4.00

Almonds, Dry Roasted, Salted

7.231

7.248

18.126

1.412

Broccoli, Chopped, Boiled, Drained

1.856

5.60

0.32

0.062

Pasta, Spaghetti, Enriched, Cooked

8.12

43.204

1.302

0.246

Cheese, Parmesan, Grated

5.684

2.782

5.568

3.074

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.00

11.00

2.00

0.00

VEGGIE PATCH Meatballs, Meatless

10.667

5.333

3.333

0.333

Total

72.259

308.489

103.684

31.909

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Ice Cream, Vanilla

2.52

16.992

7.92

4.889

Syrup, Chocolate Fudge

1.748

23.902

3.382

1.512

Water, Tap

0.00

Total

72.259

308.489

103.684

31.909

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Bagel, Cinnamon Raisin, Toasted

0.124

0.477

0.00

Cream Cheese

3.874

0.645

0.00

43.935

Juice, Orange

0.089

0.099

0.00

Apple, Medium

0.013

0.093

0.00

Peanut Butter, Smooth

8.301

4.011

0.024

0.00

Sandwich, Egg Salad

3.982

4.775

0.022

216.98

Chips, Potato, Salted

5.376

2.348

0.024

0.00

Juice, Apple, Unsweetened, Canned

0.015

0.097

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

11.411

4.469

0.002

0.00

Broccoli, Chopped, Boiled, Drained

0.031

0.133

0.00

Pasta, Spaghetti, Enriched, Cooked

0.183

0.456

0.00

Cheese, Parmesan, Grated

1.426

0.277

0.175

17.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

2.138

0.325

0.00

31.68

Syrup, Chocolate Fudge

1.466

0.106

0.00

0.38

Water, Tap

0.00

Total

38.429

18.311

0.247

310.175

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Bagel, Cinnamon Raisin, Toasted

0.449

0.028

1.65

4.244

Cream Cheese

0.527

0.057

0.00

1.635

Juice, Orange

0.072

0.027

0.496

20.832

Apple, Medium

0.078

0.016

4.368

18.91

Peanut Butter, Smooth

3.924

0.009

1.60

3.357

Sandwich, Egg Salad

4.212

0.467

1.486

4.558

Chips, Potato, Salted

2.241

0.101

0.879

0.094

Juice, Apple, Unsweetened, Canned

0.082

0.017

0.496

23.858

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

1.00

19.00

Almonds, Dry Roasted, Salted

4.466

0.003

3.761

1.677

Broccoli, Chopped, Boiled, Drained

0.04

0.093

2.574

1.084

Pasta, Spaghetti, Enriched, Cooked

0.413

0.034

2.52

0.784

Cheese, Parmesan, Grated

0.235

0.021

0.00

0.014

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

2.00

6.00

VEGGIE PATCH Meatballs, Meatless

0.00

2.00

0.667

Ice Cream, Vanilla

0.198

0.126

0.504

15.278

Syrup, Chocolate Fudge

0.095

0.009

1.064

13.232

Water, Tap

0.00

Total

17.031

1.009

26.397

135.222

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Diet & Wellness Plus Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Bagel, Cinnamon Raisin, Toasted

17.754

0.00

0.218

0.177

Cream Cheese

22.89

0.00

0.011

0.101

Juice, Orange

218.984

0.00

0.223

0.074

Apple, Medium

155.719

0.00

0.031

0.047

Peanut Butter, Smooth

0.394

0.00

0.048

0.061

Sandwich, Egg Salad

71.964

0.00

0.268

0.437

Chips, Potato, Salted

0.527

0.00

0.06

0.025

Juice, Apple, Unsweetened, Canned

218.835

0.00

0.052

0.042

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

0.831

0.00

0.027

0.413

Broccoli, Chopped, Boiled, Drained

69.615

0.00

0.049

0.096

Pasta, Spaghetti, Enriched, Cooked

86.982

0.00

0.384

0.19

Cheese, Parmesan, Grated

4.53

0.00

0.005

0.072

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

0.00

0.20

0.113

Ice Cream, Vanilla

43.92

0.00

0.03

0.173

Syrup, Chocolate Fudge

8.284

0.00

0.013

0.035

Water, Tap

1,888.672

0.00

Total

2,809.901

0.00

1.618

2.056

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Bagel, Cinnamon Raisin, Toasted

1.967

0.04

0.00

106.92

Cream Cheese

0.039

0.024

0.096

3.915

Juice, Orange

0.992

0.099

0.00

74.40

Apple, Medium

0.166

0.075

0.00

5.46

Peanut Butter, Smooth

4.196

0.141

0.00

27.84

Sandwich, Egg Salad

2.271

0.161

0.586

112.075

Chips, Potato, Salted

1.35

0.151

0.00

8.222

Juice, Apple, Unsweetened, Canned

0.181

0.045

0.00

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

Almonds, Dry Roasted, Salted

1.255

0.047

0.00

18.975

Broccoli, Chopped, Boiled, Drained

0.431

0.156

0.00

84.24

Pasta, Spaghetti, Enriched, Cooked

2.365

0.069

0.00

166.60

Cheese, Parmesan, Grated

0.016

0.28

1.20

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

VEGGIE PATCH Meatballs, Meatless

3.333

0.20

0.80

0.00

Ice Cream, Vanilla

0.084

0.035

0.281

3.60

Syrup, Chocolate Fudge

0.095

0.008

0.023

1.52

Water, Tap

0.00

Total

18.741

1.265

2.066

614.967

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Bagel, Cinnamon Raisin, Toasted

0.396

0.00

15.18

46.86

Cream Cheese

0.00

133.98

483.285

Juice, Orange

124.00

0.00

24.80

496.00

Apple, Medium

8.372

0.00

5.46

98.28

Total

196.51

0.916

377.22

3,713.956

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Peanut Butter, Smooth

0.00

Sandwich, Egg Salad

0.656

0.672

0.00

380.586

Chips, Potato, Salted

6.124

0.00

Juice, Apple, Unsweetened, Canned

2.232

0.00

2.48

SUN-MAID Raisins, Yogurt Covered, Vanilla

1.20

0.00

Almonds, Dry Roasted, Salted

0.00

0.345

Broccoli, Chopped, Boiled, Drained

50.622

0.00

60.06

1,207.44

Pasta, Spaghetti, Enriched, Cooked

0.00

Cheese, Parmesan, Grated

0.00

0.10

52.40

194.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

2.40

0.00

500.00

VEGGIE PATCH Meatballs, Meatless

0.00

Ice Cream, Vanilla

0.432

0.144

84.96

303.12

Syrup, Chocolate Fudge

0.076

0.00

0.38

0.76

Water, Tap

0.00

Total

196.51

0.916

377.22

3,713.956

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Bagel, Cinnamon Raisin, Toasted

0.528

0.224

13.20

2.699

Cream Cheese

0.914

0.374

42.195

0.048

Juice, Orange

0.248

0.099

27.28

0.496

Apple, Medium

4.004

0.328

10.92

0.218

Peanut Butter, Smooth

0.096

2.912

15.68

0.557

Sandwich, Egg Salad

11.626

1.099

106.20

2.58

Chips, Potato, Salted

6.265

2.963

5.954

0.363

Juice, Apple, Unsweetened, Canned

0.00

0.025

19.84

0.298

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

40.00

0.36

Almonds, Dry Roasted, Salted

0.00

8.246

92.46

1.287

Broccoli, Chopped, Boiled, Drained

110.058

1.131

31.20

0.523

Pasta, Spaghetti, Enriched, Cooked

0.00

0.084

9.80

1.792

Cheese, Parmesan, Grated

0.34

0.106

170.60

0.098

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

20.00

0.72

VEGGIE PATCH Meatballs, Meatless

0.00

26.667

3.00

Ice Cream, Vanilla

0.216

92.16

0.065

Syrup, Chocolate Fudge

0.95

0.999

18.62

0.494

Water, Tap

0.00

56.717

0.00

Total

135.245

18.805

799.492

15.597

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Bagel, Cinnamon Raisin, Toasted

15.18

107.58

0.535

244.20

Cream Cheese

3.915

57.42

0.218

136.59

Juice, Orange

27.28

496.00

0.124

2.48

Apple, Medium

9.10

194.74

0.073

1.82

Peanut Butter, Smooth

53.76

178.56

0.803

136.32

Sandwich, Egg Salad

18.569

144.982

0.943

494.062

Chips, Potato, Salted

17.861

339.066

0.309

149.404

Juice, Apple, Unsweetened, Canned

12.40

250.48

0.05

9.92

Total

360.592

3,314.392

8.913

2,746.583

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

SUN-MAID Raisins, Yogurt Covered, Vanilla

0.00

170.00

0.00

20.00

Almonds, Dry Roasted, Salted

96.255

245.985

1.142

171.81

Broccoli, Chopped, Boiled, Drained

16.38

228.54

0.351

31.98

Pasta, Spaghetti, Enriched, Cooked

25.20

61.60

0.714

1.40

Cheese, Parmesan, Grated

6.80

36.00

0.84

360.80

RAGU OLD WORLD STYLE Sauce, Pasta, Traditional

0.00

320.00

0.00

480.00

VEGGIE PATCH Meatballs, Meatless

10.667

213.333

2.00

260.00

Ice Cream, Vanilla

10.08

143.28

0.497

57.60

Syrup, Chocolate Fudge

18.24

107.92

0.315

131.48

Water, Tap

18.906

0.00

56.717

Total

360.592

3,314.392

8.913

2,746.583

6/16/2019 Item Name

Meal

Quantity

Wt (g)

Kcal

Eggs, Scrambled with Milk and Butter

Breakfast

2.00 item(s)

122.00

181.78

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

Breakfast

2.00 item(s)

16.00

60.00

Cheese, Cheddar, Shredded

Breakfast

0.25 cup(s)

28.25

114.13

Bread, Sourdough, Toasted

Breakfast

2.00 slice(s)

46.00

146.74

Juice, Grapefruit, White

Breakfast

8.00 ﬂuid ounce(s)

247.00

96.33

Fruit Salad

Morning Snack

0.50 cup(s)

119.828

115.464

Smoothie, Banana Strawberry

Lunch

16.00 ﬂuid ounce(s)

477.79

254.742

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

Lunch

1.00 serving(s)

213.00

90.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

Lunch

3.00 tablespoon(s)

45.00

105.00

ROLD GOLD Pretzels, Stick, Classic Style

Afternoon Snack

1.00 ounce(s)

28.35

110.00

SABRA Hummus, Sun Dried Tomato

Afternoon Snack

2.00 tablespoon(s)

28.00

70.00

Quesadilla, Cheese

Dinner

1.00 item(s)

142.00

484.22

Dip, Avocado (Guacamole)

Dinner

0.40 cup(s)

103.17

135.779

Salsa

Dinner

4.00 tablespoon(s)

64.00

18.56

Sour Cream

Dinner

3.00 tablespoon(s)

36.00

71.28

Brownie, Prepared

Evening Snack

1.00 item(s)

24.00

111.84

Water, Tap

Total Water

64.00 ﬂuid ounce(s)

1,890.56

0.00

3,630.948

2,165.865

Total Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Eggs, Scrambled with Milk and Butter

12.188

1.964

13.396

4.064

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

2.00

4.50

0.50

Cheese, Cheddar, Shredded

6.461

0.873

9.41

5.33

Bread, Sourdough, Toasted

5.98

28.488

0.984

0.231

Juice, Grapefruit, White

1.235

22.724

0.247

0.035

Fruit Salad

1.123

28.843

0.696

0.328

Smoothie, Banana Strawberry

22.401

32.926

4.596

0.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

7.00

9.00

4.00

2.50

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

1.50

12.00

0.75

ROLD GOLD Pretzels, Stick, Classic Style

2.00

23.00

0.00

SABRA Hummus, Sun Dried Tomato

2.00

5.00

4.50

0.50

Total

88.049

218.262

108.878

35.589

Diet & Wellness Plus Item Name

Protein (g)

Carb (g)

Fat (g)

Sat Fat (g)

Quesadilla, Cheese

19.951

37.346

28.229

13.806

Dip, Avocado (Guacamole)

2.371

6.634

12.262

2.053

Salsa

0.972

4.25

0.108

0.014

Sour Cream

0.879

1.666

6.966

3.651

Brownie, Prepared

1.488

12.048

6.984

1.757

Water, Tap

0.00

Total

88.049

218.262

108.878

35.589

Item Name

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

Chol (mg)

Eggs, Scrambled with Milk and Butter

5.418

2.963

0.761

337.94

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.00

3.00

0.00

Cheese, Cheddar, Shredded

2.612

0.401

0.259

27.968

Bread, Sourdough, Toasted

0.178

0.382

0.00

Juice, Grapefruit, White

0.032

0.059

0.00

Fruit Salad

0.151

0.07

0.00

1.678

Smoothie, Banana Strawberry

0.785

2.349

0.00

38.793

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.982

0.305

0.00

10.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

9.703

3.513

0.00

59.64

Dip, Avocado (Guacamole)

7.744

1.419

0.00

1.83

Salsa

0.012

0.05

0.00

Sour Cream

1.655

0.288

0.287

21.24

Brownie, Prepared

2.601

2.259

0.00

17.52

Water, Tap

0.00

Total

32.872

17.059

1.307

516.61

Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Eggs, Scrambled with Milk and Butter

2.522

0.163

0.00

1.696

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

1.00

0.00

Cheese, Cheddar, Shredded

0.331

0.032

0.00

0.136

Bread, Sourdough, Toasted

0.359

0.023

1.426

1.651

Juice, Grapefruit, White

0.047

0.012

0.247

22.477

Fruit Salad

0.048

0.019

2.392

23.29

Smoothie, Banana Strawberry

0.06

0.04

3.004

20.072

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

3.00

4.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.00

SABRA Hummus, Sun Dried Tomato

0.00

1.00

Quesadilla, Cheese

2.966

0.505

1.846

3.634

Dip, Avocado (Guacamole)

1.33

0.085

3.554

1.888

Salsa

0.048

0.002

1.216

2.566

Sour Cream

0.234

0.027

0.00

1.227

Total

9.97

1.132

20.189

91.487

Diet & Wellness Plus Item Name

Linoleic (g)

Linolenic (g)

Diet Fiber (g)

Sugar (g)

Brownie, Prepared

2.027

0.224

0.505

6.85

Water, Tap

0.00

Total

9.97

1.132

20.189

91.487

Item Name

H2O (g)

Alcohol (g)

Thiamin (mg)

Ribo (mg)

Eggs, Scrambled with Milk and Butter

93.208

0.00

0.049

0.459

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

6.704

0.00

0.75

0.04

Cheese, Cheddar, Shredded

10.458

0.00

0.008

0.121

Bread, Sourdough, Toasted

9.481

0.00

0.196

0.17

Juice, Grapefruit, White

222.30

0.00

0.099

0.049

Fruit Salad

93.814

0.00

0.065

0.056

Smoothie, Banana Strawberry

77.715

0.00

0.027

0.689

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

191.082

0.00

0.092

0.079

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

0.12

0.102

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

51.93

0.00

0.276

0.302

Dip, Avocado (Guacamole)

80.342

0.00

0.091

0.126

Salsa

57.14

0.00

0.022

0.02

Sour Cream

26.306

0.00

0.008

0.06

Brownie, Prepared

3.024

0.00

0.034

0.046

Water, Tap

1,888.672

0.00

Total

2,812.176

0.00

1.836

2.319

Item Name

Niacin (mg)

Vit B6 (mg)

Vit B12 (µg)

Fol (DFE) (µg)

Eggs, Scrambled with Milk and Butter

0.093

0.163

0.927

43.92

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

1.20

0.07

0.24

0.00

Cheese, Cheddar, Shredded

0.017

0.019

0.311

7.628

Bread, Sourdough, Toasted

2.475

0.044

0.00

99.82

Juice, Grapefruit, White

0.494

0.109

0.00

24.70

Fruit Salad

0.578

0.135

0.006

11.943

Smoothie, Banana Strawberry

0.532

0.234

0.00

20.44

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.454

0.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

1.20

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

2.419

0.076

0.255

102.24

Dip, Avocado (Guacamole)

1.381

0.229

0.09

0.00

Salsa

0.698

0.11

0.00

2.56

Sour Cream

0.033

0.015

0.075

2.16

Brownie, Prepared

0.236

0.023

0.038

9.36

Water, Tap

0.00

Total

11.809

1.226

1.943

324.771

Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Total

164.451

6.644

548.495

11,203.643

Diet & Wellness Plus Item Name

Vit C (mg)

Vit D (ug) (µg)

Vit A (RAE) (µg) 

Vit A (IU) (IU) 

Eggs, Scrambled with Milk and Butter

0.00

2.196

196.42

705.16

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

Cheese, Cheddar, Shredded

0.00

0.169

93.225

350.865

Bread, Sourdough, Toasted

0.092

0.00

Juice, Grapefruit, White

93.86

0.00

2.47

24.70

Fruit Salad

8.645

0.00

201.88

Smoothie, Banana Strawberry

26.301

3.75

0.00

792.08

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

18.00

0.00

8,000.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

1.80

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

SABRA Hummus, Sun Dried Tomato

0.00

Quesadilla, Cheese

6.248

0.284

154.78

0.00

Dip, Avocado (Guacamole)

7.893

0.245

0.00

474.518

Salsa

1.216

0.00

14.72

295.04

Sour Cream

0.324

0.00

44.64

160.92

Brownie, Prepared

0.072

0.00

42.24

198.48

Water, Tap

0.00

Total

164.451

6.644

548.495

11,203.643

Item Name

Vit K (µg)

Alpha-T (mg) 

Calcium (mg)

Iron (mg)

Eggs, Scrambled with Milk and Butter

4.88

1.403

80.52

1.598

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

0.36

Cheese, Cheddar, Shredded

0.678

0.201

200.575

0.04

Bread, Sourdough, Toasted

0.23

0.087

21.62

1.78

Juice, Grapefruit, White

0.00

0.543

22.23

0.494

Fruit Salad

5.724

0.257

17.236

0.521

Smoothie, Banana Strawberry

1.087

0.164

562.18

2.462

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

0.00

200.00

1.44

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

ROLD GOLD Pretzels, Stick, Classic Style

0.00

1.44

SABRA Hummus, Sun Dried Tomato

0.00

20.00

0.72

Quesadilla, Cheese

9.656

0.894

487.06

2.769

Dip, Avocado (Guacamole)

27.256

0.91

38.91

0.858

Salsa

2.752

0.82

19.20

0.268

Sour Cream

0.54

0.137

36.36

0.026

Brownie, Prepared

0.00

13.68

0.442

Water, Tap

0.00

56.717

0.00

Total

52.803

5.416

1,776.288

15.218

Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Eggs, Scrambled with Milk and Butter

13.42

161.04

1.269

176.90

MORNINGSTAR FARMS Bacon Strips, Veggie, Frozen

0.00

15.00

0.096

230.00

Cheese, Cheddar, Shredded

7.628

21.47

1.028

184.473

Bread, Sourdough, Toasted

14.26

64.40

0.483

331.20

Total

300.962

3,049.313

6.618

4,070.042

Diet & Wellness Plus Item Name

Magn (mg)

Potas (mg)

Zinc (mg)

Sodium (mg)

Juice, Grapefruit, White

29.64

400.14

0.124

2.47

Fruit Salad

17.623

254.049

0.18

12.81

Smoothie, Banana Strawberry

82.576

618.584

0.398

152.264

MCDONALD'S Premium Salad, Caesar w/o Chicken, No Dressing

19.17

460.08

0.00

180.00

FOLLOW YOUR HEART Salad Dressing, Caesar, Vegan

0.00

300.00

ROLD GOLD Pretzels, Stick, Classic Style

8.00

70.00

0.00

490.00

SABRA Hummus, Sun Dried Tomato

0.00

115.00

Quesadilla, Cheese

31.24

215.84

2.172

1,036.60

Dip, Avocado (Guacamole)

32.579

486.565

0.402

253.088

Salsa

9.60

176.00

0.116

455.04

Sour Cream

3.60

45.00

0.119

11.16

Brownie, Prepared

12.72

42.24

0.233

82.32

Water, Tap

18.906

0.00

56.717

Total

300.962

3,049.313

6.618

4,070.042

Energy Balance Number of Hours of Tracked Activity

Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

2,131.521

279.53

6/16/2019

2,165.865

2,131.521

34.344

6/10/2019

2,131.521

-2,131.521

Total:

4,576.917

6,394.564

-1,817.647

Average:

1,525.639

2,131.521

-605.882

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegetarian

DRI Report

 DRI Report This report shows the recommended daily intake of each nutrient, based on the information in your Profile. Profile Active Profile:

Maria

Height:

5 ft. 6 inches

Weight:

178 lbs.

Age:

28 years

BMI:

28.727

Gender:

Female

Pregnancy:

28+ Weeks

Activity Level:

Low Active

Smoker:

Strict Vegetarian/Vegan:

yes

Nutrient

DRI

Energy Kilocalories

2822.0 kcal

Protein

88.81 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight

Carbohydrate

317.47 - 458.57 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total

62.71 - 109.74 g AMDR: 20%-35% of kilocalories

Fat (Speciﬁc) Saturated Fat

< 31.4 g Less than 10% of kilocalories

Monounsaturated Fat

* No recommendation

Polyunsaturated Fat

* No recommendation

Trans Fatty Acid

* No recommendation

Cholesterol

< * Less than mg recommended

Essential Fatty Acids PFA 18:2, Linoleic

13.00 g

PFA 18:3, Linolenic

1.40 g

Carbohydrates (Speciﬁc) Dietary Fiber, Total

28.0 g

Sugar, Total

* No recommendation

Other Water

3000.00 g

Alcohol

* No recommendation

Vitamins Thiamin

1.40 mg

Riboﬂavin

1.40 mg

Niacin

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

1/2

Diet & Wellness Plus Nutrient

DRI

Folate (DFE)

600.00 µg

Vitamin C

85.00 mg

Vitamin D (ug)

15.00 µg

Vitamin A (RAE) 

770.00 µg

Vitamin A (IU) 

2565.00 IU

Vitamin K

90.00 µg

Alpha-Tocopherol 

15.00 mg

Minerals Calcium

1000.00 mg

Iron

48.60 mg

Magnesium

360.00 mg

Potassium

4700.00 mg DRI Adequate Intake

Zinc

16.50 mg

Sodium

1500.00 mg DRI Adequate Intake

2/2

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegetarian

Energy Balance

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Number of Hours with No Activity Logged

kcal Burned at BMR Rate

Total kcal Burned

Net kcal

Date

kcal Consumed

kcal Burned Through Tracked Activity

6/15/2019

2,411.051

2,131.521

279.53

6/16/2019

2,165.865

2,131.521

34.344

6/17/2019

2,243.637

2,131.521

112.116

Total:

6,820.554

6,394.564

425.99

Average:

2,273.518

2,131.521

141.997

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegetarian

Intake Vs Goals

 Report Parameters Start Date :

06/15/2019

End Date:



06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack





below DRI

over DRI

DRI

Intake

% of DRI

Kilocalories

2822.0 kcal

2,273.518 kcal

80.564%

2822.0 kcal

Protein

88.81 g

76.332 g

85.95%

88.81 g

Carbohydrate

317.47 - 458.57 g

281.38 g

88.632%

Nutrient

at DRI (if range) Reported Intake

Energy

317.47 g

458.57 g

Fat, Total

62.71 - 109.74 g

98.982 g

100%

62.71 g

109.74 g

Fat (Speciﬁc) Saturated Fat

< 31.4 g

32.021 g

101.977%

31.4 g

Monounsaturated Fat

No suggestion

30.892 g

Polyunsaturated Fat

No suggestion

17.974 g

Trans Fatty Acid

No suggestion

0.536 g

Cholesterol

< No suggestion

329.948 mg

PFA 18:2, Linoleic

13.00 g

14.53 g

111.767%

13.00 g

PFA 18:3, Linolenic

1.40 g

1.125 g

80.358%

1.40 g

Essential Fatty Acids

1/3

Diet & Wellness Plus



below DRI

over DRI

DRI

Intake

% of DRI

Dietary Fiber, Total

28.0 g

24.381 g

87.074%

28.0 g

Sugar, Total

No suggestion

117.308 g

Water

3000.00 g

2,882.329 g

96.078%

3000.00 g

Alcohol

No suggestion

0.00 g

Thiamin

1.40 mg

1.869 mg

133.481%

1.40 mg

Riboﬂavin

1.40 mg

2.802 mg

200.157%

1.40 mg

Niacin

18.00 mg

16.113 mg

89.516%

18.00 mg

Pyridoxine (Vitamin B6)

1.90 mg

1.40 mg

73.701%

1.90 mg

Cobalamin (Vitamin B12)

2.60 µg

2.301 µg

88.498%

2.60 µg

Folate (DFE)

600.00 µg

493.137 µg

82.189%

600.00 µg

Vitamin C

85.00 mg

179.624 mg

211.322%

85.00 mg

Vitamin D (ug)

15.00 µg

3.03 µg

20.199%

15.00 µg

Vitamin A (RAE) 

770.00 µg

472.335 µg

61.342%

770.00 µg

Vitamin A (IU) 

2565.00 IU

6,225.81 IU

242.722%

2565.00 IU

Vitamin K

90.00 µg

98.602 µg

109.558%

90.00 µg

Alpha-Tocopherol 

15.00 mg

11.277 mg

75.178%

15.00 mg

Calcium

1000.00 mg

1,164.66 mg

116.466%

1000.00 mg

Iron

48.60 mg

14.718 mg

30.283%

48.60 mg

Magnesium

360.00 mg

326.717 mg

90.755%

360.00 mg

Potassium

4700.00 mg

3,139.347 mg

66.795%

4700.00 mg

Nutrient

at DRI (if range) Reported Intake

Carbohydrates (Speciﬁc)

Other

Vitamins

Minerals

2/3

Diet & Wellness Plus



below DRI

over DRI

Nutrient

DRI

Intake

% of DRI

Zinc

16.50 mg

7.595 mg

46.03%

16.50 mg

Sodium

1500.00 mg

3,459.161 mg

230.611%

1500.00 mg

at DRI (if range) Reported Intake

3/3

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegetarian

Macronutrient Ranges

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



 Macronutrient Ranges

1.8k 1.6k 1.4k

Calories

Actual Recommended

1.2k 1.0k 800 600 400 200 0.0 Carbs

Protein

Fat

Alcohol

Recommended

Actual Intake

Total Calories

2822 kcal

2,273.518 kcal

Carbs

1,269.9-1,834.3 kcal

45%-65%

1,125.52 kcal

49.506%

Protein

282.2-987.7 kcal

10%-35%

305.329 kcal

13.43%

Fats

564.4-987.7 kcal

20%-35%

890.841 kcal

39.183%

Alcohol

0 kcal

1/1

Diet & Wellness Plus Maria

28+ Weeks Pregnant

Vegetarian

MyPlate Analysis

 Report Parameters Start Date :

06/15/2019



End Date:

06/17/2019

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack



Actual

% Goal

Grains

10.0 oz. eq.

tips

5.856 oz. eq.

58.56 %

Vegetables

3.5 cup eq.

tips

2.365 cup eq.

67.56 %

Fruits

2.5 cup eq.

tips

3.89 cup eq.

155.593 %

Dairy

3.0 cup eq.

tips

3.043 cup eq.

101.444 %

Protein Foods

7.0 oz. eq.

tips

4.528 oz. eq.

64.683 %

Empty Calories

395.0 kcal

715.0 kcal

181.013 %

1/1