23 Sep Use the Reports? to analyze your dietary intake. ?For this assignment you will use a combination of food AND nutrient analysis reports: From MyDietAnalysis you will need to access the follow
Part 2: Use the “Reports” to analyze your dietary intake.
For this assignment you will use a combination of food AND nutrient analysis reports: From MyDietAnalysis you will need to access the following reports which can be accessed by selecting the Reports tab on the top of the page.
For the purpose of this assignment you will need to access the following types of reports:
- “Actual Intake VS Recommended Intake”
- “Meal Assessment Report”
- “Calorie Distribution”
- "The Plate"
- “All Nutrients Spreadsheet”,
- "Single Nutrient Report
All of these reports can be found in the “All Daily Reports”.
Write a comprehensive assessment of your nutrient intake in narrative (story) form: no bullets please! Please do not copy and paste any sections of the report into your paper. This section should take up at least 1, single spaced page. In your report address the following topics:
- (15) Actual VS Recommended for MACRONUTRIENTS (carbohydrates, fiber, fat, protein) and calories: Compare your intake levels to the “Recommended Intake " (DRIs) using the percent values (%), NOT your intake in grams. The % of Actual to Recommended Intake is much more valuable than the grams.
- Refer to the Actual VS Recommended Intake report. You need to report on the percent of intake compared to recommended for: calories, protein, carbohydrate, fat, saturated fat, fiber. You must include examples of the foods that contributed most of these nutrients to your intake.
- Determine food sources of each…Refer to the Nutrient Spreadsheet and/or Single Nutrient Report ( For the Spreadsheet – Find the nutrient in the column headings at the top of the bar and scroll down to see which foods include the highest levels for each day.) Do not report on each day…determine which foods provided the most over the 3 day period – include a few of the foods with the greatest number of grams. State at least the top 3 for each macronutrient.
- Calories: If you choose weight loss, then address how much lower your caloric recommendation is for your Profile (height, weight etc). The program will calculate a 1 pound weight loss as 500 kcal less than your recommended number of calories. If you choose a 2 pound weight loss the program calculates 1000 kcal less than your recommended number of calories. You need to address your caloric intake compared to the calories recommended: would you expect to gain, lose of stay the same weight over time at the current level of calories? Explain why.
- (15) Actual VS Recommended for MICRONUTRIENTS:
- Discuss any nutrient that was significantly greater or less than the recommendation according to the DRI’s (25 % more or less).
- YOU MUST ADDRESS the following nutrients regardless: Vit. A, Vit. C, Vit. D, Vit. E, B-12, folate, iron, calcium, sodium and potassium.
- Determine food sources of each…Refer to the Nutrient Spreadsheet and/or Single Nutrient Report . Even if levels are low, find at least 1 or 2 food sources. If levels are low, explain what foods would increase them (refer to your text or other sources for best food sources of nutrients.) If they are high, discuss whether and/or how you need to modify intake.
- (5) Refer to the Sources of Calories and Fat Calories report to get the percent (%) of calories from fat, carbohydrate and protein and the Acceptable Macronutrient Distribution Range for each macronutrient.
- Compare your macronutrient distribution with the AMDR for Carbohydrate, Protein and Fat.
- Explain how well your intake falls into these categories. Be careful not to confuse the AMDR with the “Actual VS Recommended” percent measures or the DV % measures from above
- (5) Refer to the My Plate comparison. Comment on your percent comparisons for each food group. Based on your nutrient assessment above, how does this food based assessment compare? (For example, if your Vit. D and calcium levels are low, is your dairy intake to low?)
- (5) Refer to the Meal Summary Assessment : Discuss any patterns you see in nutrient or food intake.
- What meal gives you the most calories/least calories? How about the most nutrient density?
- Explain any other patterns that you noticed from your own notes about your food intake, i.e. did you eat more/less on the weekend day?
- Did you tend to eat more regular meals on the weekdays…etc. Analyze why these patterns may exist. This part will depend on how well you took notes about your eating habits. It will include an explanation about your style of eating (why you make your food choices…convenience, cost, cultural, taste preference, nutritional, etc….)
Part 3 : What will you do with this information?
- (5) What health risks are associated with your nutrient and food intake assessment? You should know this from reading the past 8 chapters in your text book. Refer back to your assessment and explain how current nutrient levels may impact your health if continued on a regular basis. Use your textbook and outline the types of health issues you might face if you don’t make changes.
- Examples: You have low potassium and high sodium? Go back and read about the health risks associated with low potassium/high sodium (hint – high blood pressure is very possible). What about high saturated fat levels; low fiber; low levels of Vit. E??? Address at least the major 2 or 3 that are high or low and address health risks.
- (10)Based on the above analysis of your food and nutrient intake AND based on what you have learned about nutrition and health, specifically address the changes you would make to improve your nutrient and food intake. This section should also directly relate back to the assessment you made above.
Explain how your dietary changes will affect caloric intake (especially if you chose weight loss) what physical activity you will add to your daily routine, and how those 2 changes together will impact weight.
Finally address how this assignment has helped you: Did you gain some practical information that will be useful to you? What has been most eye-opening for you?
Include examples…include examples…include examples~! What foods you ate; what you will eat or will avoid to better meet your needs…BE SPECIFIC and realistic. Students miss points only because they do not include real food examples…You need to say more than “ I will eat more fruits and vegetables"…state what kind and which nutrients they will provide. Address how these changes could impact your health.
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 1/13
All Daily Reports A variety of reports and information combined into one document. Profile Info Personal: Xxzz Female 19 yrs 167 cm 52 kg Day(s): Day 1, Day 2, Day 3 Activity Level: Sedentary Strive for an Active activity level. Weight Change: None Best not to exceed 2 lbs per week. BMI: 18.6 Normal is 18.5 to 25. Clinically Obese is 30 or higher.
Actual Intakes -vs- Recommended Intakes The actual intakes -vs- recommended intakes report displays the amount of nutrients consumed as they compare to your dietary intake recommendations. Nutrient Actual Rec. Percent
Basic Components Calories 1,539. 1,685.8 91% Calories from Fat 584.73 472.05 124% 20-35% of Calories (adults 19+ yrs)* Calories from SatFat 170.94 151.73 113% Less than 10% of Calories+ Protein (g) 70.34 44.20 159% 10-35% of Calories (adults 19+ yrs)*~ Carbohydrates (g) 174.10 231.81 75% 45-65% of Calories (adults 19+ yrs)* Total Sugars (g) 33.36 Added Sugar (g)++ 0.62 Less than 10% of Calories+ Dietary Fiber (g) 21.26 23.60 90% Soluble Fiber (g) 2.32 InSoluble Fiber (g) 6.61 Fat (g) 64.97 52.45 124% 20-35% of Calories (adults 19+ yrs)* Saturated Fat (g) 18.99 16.86 113% Less than 10% of Calories+ Trans Fat (g) 1.02 Minimize+ Mono Fat (g) 21.29 18.73 114% Poly Fat (g) 13.67 16.86 81% Cholesterol (mg) 274.59 300.00 92% Limit+ Water (g) 847.79 2,300.0 37%
Vitamins Vitamin A – RAE (mcg) 907.38 700.00 130% Beta-carotene (mcg) 8,148. Vitamin B1 – Thiamin (mg) 1.50 1.00 150%
Vitamin B2 – Riboflavin 1.34 1.00 134% Vitamin B3 – Niacin (mg) 17.72 14.00 127% Vitamin B6 (mg) 1.28 1.20 107% Do not exceed 100 mg* Vitamin B12 (mcg) 2.95 2.40 123% Over 50 should take a supplement or eat
fortified foods* Vitamin C (mg) 79.70 65.00 123% Vitamin D – mcg (mcg) 2.85 15.00 19% 15 to no more than 100 mcg* Vitamin E – a-Toco (mg) 8.96 15.00 60%
Folate (mcg) 491.72 400.00 123% Women of child-bearing age should take a supplement or fortified foods with 400 mcg*
Minerals Calcium (mg) 686.96 1,300.0 53% Do not exceed 2500 mg* Iron (mg) 13.20 15.00 88% Do not exceed 45 mg* Magnesium (mg) 268.13 360.00 74% Do not exceed 350 mg by supplement* Phosphorus (mg) 1,180. 1,250.0 94% Do not exceed 4000 mg* Potassium (mg) 2,015. 4,700.0 43% At least 4700 mg per day* Selenium (mcg) 102.04 Sodium (mg) 2,891. 2,300.0 126% Less than 2300 mg per day* – less than
1500 mg for some people+ Zinc (mg) 8.62 9.00 96% Do not exceed 40 mg*
Other Omega-3 (g) 1.10 Omega-6 (g) 12.42 Alcohol (g) 0.00 Do not exceed 2 standard drinks for men
and 1 standard drink for women+ Caffeine (mg) 0.00 Up to 400 mg (three to five 8-oz cups of
coffee per day)+ * Dietary Reference Intakes + 2015 Dietary Guidelines for Americans ++The nutrient content of the items in the MDA food database depend on manufacturers' reporting accurate information. Since many do not have data yet on added sugars, this number may not be an accurate reflection of added sugar intake.
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 2/13
~ Protein recommendations have not been adjusted to take into account endurance/strength athletes who fall into the active and very active categories, but do take into account pregnancy and lactation.
All Nutrients Spreadsheet This report shows all nutrient values in a spreadsheet format. Nutrients are displayed horizontally, with totals at the bottom of the list. Day Meal Item Amount Cals FatCal SatFatCalProt (g) Day 1 Breakfastbread, whole wheat
(USDA) 2 slice 141.1 17.6 3.6 7
Lunch rice, white, cooked, long grain,
0.5 cup 102.7 2 0.5 2.1
bacon, thick center cut (Oscar
4 slice 160 90 36 16
scrambled eggs (USDA) 2 ea 181.8 120.6 36.6 12.2 lettuce, green leaf, fresh, outer
1 lb 68 6.1 0.8 6.2
Dinner pizza, pan, pepperoni, large, 14"
4 slice 1315.3 531.7 196.2 51.8
Day Total — 1969 768 273.8 95.3 Day 2 Breakfastbread, whole wheat
(USDA) 1 slice 70.6 8.8 1.8 3.5
peanut butter, creamy (USDA)
2 Tbs 191.4 147.9 29.7 7.1
Lunch soup, chicken noodle, canned,
500 g 125 42.7 11.8 6.3
lettuce, green leaf, fresh, outer
1 cup 5.4 0.5 0.1 0.5
taco, beef (USDA: Taco Bell)
200 g 458 228.6 78.9 17.7
egg, fried, large (USDA) 1 ea 90.2 61.4 17.9 6.3 Dinner apple, fresh, medium, 3"
(USDA: 1 ea 94.6 2.8 0.5 0.5
yogurt, strawberry, individual
1 cntr 150 18 9 6
Day Total — 1185.1 510.8 149.7 47.9 Day 3 Breakfastoatmeal, quick, prepared
with 1 cup 166.1 32 6.5 5.9
milk, 2%, with vitamins A & D
1 cup 122 43.5 27.6 8.1
Lunch salad mix, leafy romaine (Dole)
1.5 cup 15 0 0 1
banana, fresh, medium, 7" to 7
1 ea 105 3.5 1.2 1.3
mixed nuts, salted, dry roasted,
50 g 297 231.5 29.2 8.6
sandwich, turkey, with whole
1 ea 360 143.8 20.7 26.9
Dinner potato, baked, with salt (USDA)
100 g 93 1.2 0.3 2.5
broccoli, boiled, drained, 200 g 70 7.4 1.4 4.8 pasta, spaghetti, cooked, with
150 g 235.5 12.6 2.4 8.7
Day Total — 1463.7 475.4 89.4 67.8 Average Day Total — 1539.3 584.7 170.9 70.3
Day Meal Item Carbs (g)
Sugar (g)
SugAdd (g)
Fiber (g)
Fib-S (g)
Fib-I (g)
Day 1 Breakfastbread, whole wheat (USDA)
23.9 2.4 3.4 0.7 2.6
Lunch rice, white, cooked, long grain,
22.3 0 0 0.3 0.1 0.2
bacon, thick center cut (Oscar
0 0 0 0 0 0
scrambled eggs (USDA) 2 1.7 0 0 0 0 lettuce, green leaf, fresh, outer
13 3.5 0 5.9
Dinner pizza, pan, pepperoni, large, 14"
143.7 8.8 9
Day Total 204.8 16.5 0 18.6 0.8 2.9 Day 2 Breakfastbread, whole wheat
(USDA) 12 1.2 1.7 0.4 1.3
peanut butter, creamy (USDA)
7.1 3.4 1.8 1.6 0.4 1.2
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 3/13
Lunch soup, chicken noodle, canned,
14.7 1.3 1
lettuce, green leaf, fresh, outer
1 0.3 0 0.5
taco, beef (USDA: Taco Bell)
39.7 1.8 7.8
egg, fried, large (USDA) 0.4 0.2 0 0 0 0 Dinner apple, fresh, medium, 3"
(USDA: 25.1 18.9 0 4.4 0.4 3.9
yogurt, strawberry, individual
25 18 0 0 0
Day Total 125.1 45.1 1.8 16.9 1.3 6.4 Day 3 Breakfastoatmeal, quick, prepared
with 28.1 0.6 4 2.3 1.6
milk, 2%, with vitamins A & D
11.7 11.7 0 0 0 0
Lunch salad mix, leafy romaine (Dole)
3 2 0 1
banana, fresh, medium, 7" to 7
27 14.4 0 3.1
mixed nuts, salted, dry roasted,
12.7 2.4 0 4.5
sandwich, turkey, with whole
28.5 2.5 4.2
Dinner potato, baked, with salt (USDA)
21.1 1.2 0 2.2 0.5 1.6
broccoli, boiled, drained, 14.4 2.8 0 6.6 0.8 5.8 pasta, spaghetti, cooked, with
45.9 0.8 2.7 1.2 1.5
Day Total 192.4 38.5 0 28.3 4.9 10.6 Average Day Total 174.1 33.4 0.6 21.3 2.3 6.6
Day Meal Item Fat (g) Fat-S (g)
Fat-T (g)
Fat-M (g)
Fat-P (g)
Chol (mg)
Day 1 Breakfastbread, whole wheat (USDA)
2 0.4 0 0.3 0.9 0
Lunch rice, white, cooked, long grain,
0.2 0.1 0 0.1 0.1 0
bacon, thick center cut (Oscar
10 4 40
scrambled eggs (USDA) 13.4 4.1 0.8 5.4 3 337.9 lettuce, green leaf, fresh, outer
0.7 0.1 0 0 0.4 0
Dinner pizza, pan, pepperoni, large, 14"
59.1 21.8 1.1 17.4 15.4 104
Day Total 85.3 30.4 1.8 23.2 19.7 481.9 Day 2 Breakfastbread, whole wheat
(USDA) 1 0.2 0 0.2 0.4 0
peanut butter, creamy (USDA)
16.4 3.3 0 8.3 4 0
Lunch soup, chicken noodle, canned,
4.7 1.3 0 2.1 1.3 25
lettuce, green leaf, fresh, outer
0.1 0 0 0 0 0
taco, beef (USDA: Taco Bell)
25.4 8.8 0.9 8.8 6.1 56
egg, fried, large (USDA) 6.8 2 0 2.8 1.5 184.5 Dinner apple, fresh, medium, 3"
(USDA: 0.3 0.1 0 0 0.1 0
yogurt, strawberry, individual
2 1 0 10
Day Total 56.8 16.6 1 22.2 13.5 275.5 Day 3 Breakfastoatmeal, quick, prepared
with 3.6 0.7 0 1 1.3 0
milk, 2%, with vitamins A & D
4.8 3.1 0.2 1.4 0.2 19.5
Lunch salad mix, leafy romaine (Dole)
0 0 0 0 0 0
banana, fresh, medium, 7" to 7
0.4 0.1 0 0 0.1 0
mixed nuts, salted, dry roasted,
25.7 3.2 0 15.7 5.4 0
sandwich, turkey, with whole
16 2.3 46.9
Dinner potato, baked, with salt (USDA)
0.1 0 0 0 0.1 0
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 4/13
broccoli, boiled, drained, 0.8 0.2 0 0.1 0.3 0 pasta, spaghetti, cooked, with
1.4 0.3 0 0.2 0.5 0
Day Total 52.8 9.9 0.2 18.4 7.8 66.4 Average Day Total 65 19 1 21.3 13.7 274.6
Day Meal Item Water (g)
A- RAE(mcg)
A-Car (mcg)
B1 (mg)
B2 (mg)
B3 (mg)
Day 1 Breakfastbread, whole wheat (USDA)
21.8 0.1 1.1 0.2 0.1 2.5
Lunch rice, white, cooked, long grain,
54.1 0 0 0.1 0 1.2
bacon, thick center cut (Oscar
0 0
scrambled eggs (USDA) 93.2 196.4 31.7 0 0.5 0.1 lettuce, green leaf, fresh, outer
430.8 1679.4 20153.1 0.3 0.4 1.7
Dinner pizza, pan, pepperoni, large, 14"
186.1 1.9 0.9 17
Day Total 786 1875.9 20185.92.6 1.9 22.4 Day 2 Breakfastbread, whole wheat
(USDA) 10.9 0 0.6 0.1 0 1.2
peanut butter, creamy (USDA)
0.4 0 0 0 0.1 4.2
Lunch soup, chicken noodle, canned,
469.1 55 595 0.3 0.2 2.7
lettuce, green leaf, fresh, outer
34.2 133.3 1599.5 0 0 0.1
taco, beef (USDA: Taco Bell)
114 8 92 0.1 0.1 3.3
egg, fried, large (USDA) 32 100.7 16.1 0 0.2 0 Dinner apple, fresh, medium, 3"
(USDA: 155.7 4.9 49.1 0 0 0.2
yogurt, strawberry, individual
Day Total 816.3 302 2352.3 0.6 0.8 11.8 Day 3 Breakfastoatmeal, quick, prepared
with 195.6 0 0 0.2 0 0.5
milk, 2%, with vitamins A & D
217.7 135 9.8 0.1 0.5 0.2
Lunch salad mix, leafy romaine (Dole)
250
banana, fresh, medium, 7" to 7
88.4 3.8 30.7 0 0.1 0.8
mixed nuts, salted, dry roasted,
0.9 0.1 1.5 0.1 0.1 2.3
sandwich, turkey, with whole
91.8 0.3 0.2 10.1
Dinner potato, baked, with salt (USDA)
74.9 0.5 6 0.1 0 1.4
broccoli, boiled, drained, 178.5 154.8 1858 0.1 0.2 1.1 pasta, spaghetti, cooked, with
93.2 0 0 0.4 0.2 2.5
Day Total 941 544.2 1905.9 1.3 1.4 19 Average Day Total 847.8 907.4 8148.1 1.5 1.3 17.7
Day Meal Item B6 (mg)
B12 (mcg)
C (mg) D (mcg)
E-Toco (mg)
Fola (mcg)
Day 1 Breakfastbread, whole wheat (USDA)
0.1 0 0 0 1.5 23.5
Lunch rice, white, cooked, long grain,
0.1 0 0 0 0 45.8
bacon, thick center cut (Oscar
12
scrambled eggs (USDA) 0.2 0.9 0 2.2 1.4 43.9 lettuce, green leaf, fresh, outer
0.4 0 41.7 0 1 172.4
Dinner pizza, pan, pepperoni, large, 14"
0.4 2.3 4.5 0 4.2 465.6
Day Total 1.2 3.2 58.3 2.2 8.1 751.2 Day 2 Breakfastbread, whole wheat
(USDA) 0.1 0 0 0 0.7 11.8
peanut butter, creamy (USDA)
0.1 0 0 0 2.9 27.8
Lunch soup, chicken noodle, canned,
0.1 0.1 0 0 0.1 40
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 5/13
lettuce, green leaf, fresh, outer
0 0 3.3 0 0.1 13.7
taco, beef (USDA: Taco Bell)
0.2 1.9 0.8 1.2 38
egg, fried, large (USDA) 0.1 0.4 0 1 0.6 23.5 Dinner apple, fresh, medium, 3"
(USDA: 0.1 0 8.4 0 0.3 5.5
yogurt, strawberry, individual
0 2
Day Total 0.7 2.4 12.5 3 6 160.2 Day 3 Breakfastoatmeal, quick, prepared
with 0 0 0 0 0.2 14
milk, 2%, with vitamins A & D
0.1 1.3 0.5 2.9 0.1 12.2
Lunch salad mix, leafy romaine (Dole)
18 100
banana, fresh, medium, 7" to 7
0.4 0 10.3 0 0.1 23.6
mixed nuts, salted, dry roasted,
0.1 0 0.2 0 5.5 25
sandwich, turkey, with whole
0.5 1.9 0 0.4 3.9 35.4
Dinner potato, baked, with salt (USDA)
0.3 0 9.6 0 0 28
broccoli, boiled, drained, 0.4 0 129.8 0 2.9 216 pasta, spaghetti, cooked, with
0.1 0 0 0 0.1 109.5
Day Total 2 3.2 168.4 3.3 12.8 563.8 Average Day Total 1.3 2.9 79.7 2.8 9 491.7
Day Meal Item Calc (mg)
Iron (mg)
Magn (mg)
Phos (mg)
Potas (mg)
Selen (mcg)
Day 1 Breakfastbread, whole wheat (USDA)
90.2 1.4 42 118.7 142.2 14.4
Lunch rice, white, cooked, long grain,
7.9 0.9 9.5 34 27.6 5.9
bacon, thick center cut (Oscar
0 0
scrambled eggs (USDA) 80.5 1.6 13.4 201.3 161 28.7 lettuce, green leaf, fresh, outer
163.3 3.9 59 131.5 880 2.7
Dinner pizza, pan, pepperoni, large, 14"
664.4 11.6 99.4 872.4 845.2 70.1
Day Total 1006.3 19.4 223.3 1357.9 2056.1 121.8 Day 2 Breakfastbread, whole wheat
(USDA) 45.1 0.7 21 59.4 71.1 7.2
peanut butter, creamy (USDA)
15.7 0.6 53.8 107.2 178.6 1.3
Lunch soup, chicken noodle, canned,
30 3.3 20 85 110 24
lettuce, green leaf, fresh, outer
13 0.3 4.7 10.4 69.8 0.2
taco, beef (USDA: Taco Bell)
178 2.4 64 356 418 18.4
egg, fried, large (USDA) 28.5 0.9 6 98.9 69.9 15.2 Dinner apple, fresh, medium, 3"
(USDA: 10.9 0.2 9.1 20 194.7 0
yogurt, strawberry, individual
200 0 150
Day Total 521.2 8.3 178.5 886.9 1112.2 66.4 Day 3 Breakfastoatmeal, quick, prepared
with 21.1 2.1 63.2 180.2 163.8 12.6
milk, 2%, with vitamins A & D
292.8 0 26.8 224.5 341.6 6.1
Lunch salad mix, leafy romaine (Dole)
20 0.7 0
banana, fresh, medium, 7" to 7
5.9 0.3 31.9 26 422.4 1.2
mixed nuts, salted, dry roasted,
35 1.8 112.5 217.5 346.5 3.7
sandwich, turkey, with whole
53.1 2.5 71.2 356.3 416.7 51.1
Dinner potato, baked, with salt (USDA)
15 1.1 28 70 535 0.4
broccoli, boiled, drained, 80 1.3 42 134 586 3.2 pasta, spaghetti, cooked,10.5 1.9 27 87 66 39.6
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 6/13
with Day Total 533.4 11.8 402.6 1295.4 2878 118 Average Day Total 687 13.2 268.1 1180.1 2015.4 102
Day Meal Item Sod (mg)
Zinc (mg)
Omega3 (g)
Omega6 (g)
Alc (g) Caff (mg)
Day 1 Breakfastbread, whole wheat (USDA)
254.8 1 0.1 0.8 0 0
Lunch rice, white, cooked, long grain,
0.8 0.4 0 0 0 0
bacon, thick center cut (Oscar
600 0 0
scrambled eggs (USDA) 176.9 1.3 0.2 2.7 0 0 lettuce, green leaf, fresh, outer
127 0.8 0.3 0.1 0 0
Dinner pizza, pan, pepperoni, large, 14"
3055.5 6.1 1.6 13.6 0 0
Day Total 4215 9.6 2.2 17.2 0 0 Day 2 Breakfastbread, whole wheat
(USDA) 127.4 0.5 0 0.4 0 0
peanut butter, creamy (USDA)
136.3 0.8 0 3.9 0 0
Lunch soup, chicken noodle, canned,
865 0.8 0.1 1.2 0 0
lettuce, green leaf, fresh, outer
10.1 0.1 0 0 0 0
taco, beef (USDA: Taco Bell)
794 3.5 0.4 5.7 0 0
egg, fried, large (USDA) 95.2 0.6 0.1 1.4 0 0 Dinner apple, fresh, medium, 3"
(USDA: 1.8 0.1 0 0.1 0 0
yogurt, strawberry, individual
95 0 0
Day Total 2124.8 6.4 0.6 12.7 0 0 Day 3 Breakfastoatmeal, quick, prepared
with 9.4 2.3 0 1.3 0 0
milk, 2%, with vitamins A & D
114.7 1.2 0 0.2 0 0
Lunch salad mix, leafy romaine (Dole)
15 0 0 0 0
banana, fresh, medium, 7" to 7
1.2 0.2 0 0.1 0 0
mixed nuts, salted, dry roasted,
172.5 1.9 0.1 5.3 0 0
sandwich, turkey, with whole
1733.9 2.2 0 0
Dinner potato, baked, with salt (USDA)
10 0.4 0 0 0 0
broccoli, boiled, drained, 82 0.9 0.2 0.1 0 0 pasta, spaghetti, cooked, with
196.5 0.8 0 0.4 0 0
Day Total 2335.1 9.9 0.5 7.3 0 0 Average Day Total 2891.6 8.6 1.1 12.4 0 0
Day Meal Item MPFruit (cup)
MPDairy (cup)
MPGrain (oz eq)
MPVeg (cup)
MPProt (oz eq)
XxFruit
Day 1 Breakfastbread, whole wheat (USDA)
0 0 1.4 0 0 0
Lunch rice, white, cooked, long grain,
0 0 1 0 0 0
bacon, thick center cut (Oscar
0 0 0 0 2.3 0
scrambled eggs (USDA) 0 0 0 0 2.4 0 lettuce, green leaf, fresh, outer
0 0 0 6.3 0 0
Dinner pizza, pan, pepperoni, large, 14"
0 2.3 8.6 0 3.9 0
Day Total 0 2.3 11 6.3 8.6 0 Day 2 Breakfastbread, whole wheat
(USDA) 0 0 0.7 0 0 0
peanut butter, creamy (USDA)
0 0 0 0 2 0
Lunch soup, chicken noodle, canned,
0 0 0.9 0 0.5 0
lettuce, green leaf, fresh, outer
0 0 0 0.5 0 0
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 7/13
taco, beef (USDA: Taco Bell)
0 0 2.4 0 1.6 0
egg, fried, large (USDA) 0 0 0 0 0.9 0 Dinner apple, fresh, medium, 3"
(USDA: 1.6 0 0 0 0 1.7
yogurt, strawberry, individual
0 0.7 0 0 0 0
Day Total 1.6 0.7 4 0.5 5 1.7 Day 3 Breakfastoatmeal, quick, prepared
with 0 0 1.7 0 0 0
milk, 2%, with vitamins A & D
0 1 0 0 0 0
Lunch salad mix, leafy romaine (Dole)
0 0 0 0.8 0 0
banana, fresh, medium, 7" to 7
0.8 0 0 0 0 1.8
mixed nuts, salted, dry roasted,
0 0 0 0 3.5 0
sandwich, turkey, with whole
0
Dinner potato, baked, with salt (USDA)
0 0 0 0.8 0 0
broccoli, boiled, drained, 0 0 0 1.3 0 0 pasta, spaghetti, cooked, with
0 0 2.1 0 0 0
Day Total 0.8 1 3.8 2.9 3.5 1.8 Average Day Total 0.8 1.3 6.3 3.2 5.7 1.2
Day Meal Item XxOCarbXxStarchXxVeg XxFat XxAlc XxNoFtMlk Day 1 Breakfastbread, whole wheat
(USDA) 0 1.6 0 0.1 0 0
Lunch rice, white, cooked, long grain,
0 1.5 0 0
bacon, thick center cut (Oscar
0 0 0 1.1 0 0
scrambled eggs (USDA) 0 0 0 2 0 0 lettuce, green leaf, fresh, outer
0 0 2.6 0 0 0
Dinner pizza, pan, pepperoni, large, 14"
0 9.6 0 10.5 0 0
Day Total 0 12.7 2.6 13.6 0 0 Day 2 Breakfastbread, whole wheat
(USDA) 0 0.8 0 0 0 0
peanut butter, creamy (USDA)
0 0 0 2.9
Lunch soup, chicken noodle, canned,
0 1 0 0.7 0 0
lettuce, green leaf, fresh, outer
0 0 0.2 0 0 0
taco, beef (USDA: Taco Bell)
0 2.6 0 4.5 0 0
egg, fried, large (USDA) 0 0 0 1 0 0 Dinner apple, fresh, medium, 3"
(USDA: 0 0 0 0
yogurt, strawberry, individual
1.7 0 0 0.4 0 0
Day Total 1.7 4.4 0.2 9.6 0 0 Day 3 Breakfastoatmeal, quick, prepared
with 0 1.9 0 0.3 0 0
milk, 2%, with vitamins A & D
0 0 0 0.6 0 1
Lunch salad mix, leafy romaine (Dole)
0 0 0.6 0 0 0
banana, fresh, medium, 7" to 7
0 0 0 0 0 0
mixed nuts, salted, dry roasted,
0 0 0 4.6 0 0
sandwich, turkey, with whole
0 0 0 3.2 0 0
Dinner potato, baked, with salt (USDA)
0 1.4 0 0 0 0
broccoli, boiled, drained, 0 0 2.9 0 pasta, spaghetti, cooked, with
0 3.1 0 0 0 0
Day Total 0 6.3 3.5 8.8 0 1
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 8/13
Average Day Total 0.6 7.8 2.1 10.7 0 0.3
Day Meal Item XxLnMeat Day 1 Breakfastbread, whole wheat
(USDA) 0
Lunch rice, white, cooked, long grain, bacon, thick center cut (Oscar
2.3
scrambled eggs (USDA) 1.7 lettuce, green leaf, fresh, outer
0
Dinner pizza, pan, pepperoni, large, 14"
3.3
Day Total 7.3 Day 2 Breakfastbread, whole wheat
(USDA) 0
peanut butter, creamy (USDA)
Lunch soup, chicken noodle, canned,
0.5
lettuce, green leaf, fresh, outer
0
taco, beef (USDA: Taco Bell)
1.4
egg, fried, large (USDA) 0.9 Dinner apple, fresh, medium, 3"
(USDA: yogurt, strawberry, individual
0
Day Total 2.8 Day 3 Breakfastoatmeal, quick, prepared
with 0
milk, 2%, with vitamins A & D
0
Lunch salad mix, leafy romaine (Dole)
0
banana, fresh, medium, 7" to 7
0
mixed nuts, salted, dry roasted,
1.2
sandwich, turkey, with whole
0
Dinner potato, baked, with salt (USDA)
0
broccoli, boiled, drained, pasta, spaghetti, cooked, with
0
Day Total 1.2 Average Day Total 3.8
MyFoodList Report The MyFoodList Report shows the foods you have entered and their calories. Amount Item Cals Day 1 2.0 slice bread, whole wheat (USDA) 141 0.5 cup rice, white, cooked, long grain, enriched (USDA) 103 4.0 slice bacon, thick center cut (Oscar Mayer) 160 2.0 ea scrambled eggs (USDA) 182 1.0 lb lettuce, green leaf, fresh, outer leaf (USDA) 68 4.0 slice pizza, pan, pepperoni, large, 14" (USDA: Pizza Hut) 1,315
Day Total 1969 Day 2 1.0 slice bread, whole wheat (USDA) 71 2.0 Tbs peanut butter, creamy (USDA) 191 500.0 g soup, chicken noodle, canned, low sodium (USDA) 125 1.0 cup lettuce, green leaf, fresh, outer leaf (USDA) 5 200.0 g taco, beef (USDA: Taco Bell) 458 1.0 ea egg, fried, large (USDA) 90 1.0 ea apple, fresh, medium, 3" (USDA: Commodity) 95 1.0 cntr yogurt, strawberry, individual (Yoplait) 150
Day Total 1185 Day 3
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 9/13
1.0 cup oatmeal, quick, prepared with water, without salt, unenriched
166
1.0 cup milk, 2%, with vitamins A & D (USDA) 122 1.5 cup salad mix, leafy romaine (Dole) 15 1.0 ea banana, fresh, medium, 7" to 7 7/8" (USDA) 105 50.0 g mixed nuts, salted, dry roasted, with peanuts (USDA) 297 1.0 ea sandwich, turkey, with whole wheat (B&B's Place) 360 100.0 g potato, baked, with salt (USDA) 93 200.0 g broccoli, boiled, drained, chopped (USDA) 70 150.0 g pasta, spaghetti, cooked, with salt, packed, enriched
(USDA) 235
Day Total 1464
Total 4618 Day Average 1539 Item Average 201
MyPlate The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).
Intake vs. Recommendation
1600 Calorie Pattern
Group Percent Comparison Amount *
Grains Intake 126 % 6.3 oz equivalent
Grains Recommendation 5.0 oz equivalent
Vegetables Intake 161 % 3.2 cup equivalent
Vegetables Recommendation 2.0 cup equivalent
Fruits Intake 54 % 0.8 cup equivalent
Fruits Recommendation 1.5 cup equivalent
Dairy Intake 44 % 1.3 cup equivalent
Dairy Recommendation 3.0 cup equivalent
Protein Foods Intake 115 % 5.7 oz equivalent
Protein Foods Recommendation 5.0 oz equivalent
Make Half Your Grains Whole Vary Your Vegetables
Aim for at least 2.5 oz equivalents whole grains a day
Dark Green Vegetables 2.0 cups weekly
Orange Vegetables 1.5 cups weekly
Oils & Empty Calories Dry Beans & Peas 2.5 cups weekly
Aim for 5.0 teaspoons of oils a day Starchy Vegetables 2.5 cups weekly
Limit your extra fats & sugars to 132 Calories a
Other Vegetables 5.5 cups weekly
* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 eg
