Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.

net Profile: Allyson Pfeil, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Allyson Pfeil 5 ft. 6 inches 170.0 lbs. 19 years 27.4 Female Not Pregnant Sedentary No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2143 kcal 61.69 g 236.0 - 341.0 g 46.0 - 81.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g

Carbohydrates

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Macronutrient Ranges for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012

Macronutrient Ranges
1,000

Calories

750

500

250

0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 964-1,393 kCal 10%-35% 214-750 kCal 20%-35% 429-750 kCal 0% 0 kCal

Fat Actual Intake

Yours 52% 27% 24% 0% 954 kCal 501 kCal 441 kCal 0 kCal

Alcohol

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Fat Breakdown for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 5% 7% 7% 0% 4% 25% 50% 75% 100%

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

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Intake vs. Goals for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2143 kcal 61.69 g 1,829.02 kcal 125.13 g 85% 203%

236.0 - 341.0 238.43 g g 46.0 - 81.0 g 49.02 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg 10.73 g 14.38 g 14.96 g 0.12 g 115.65 mg 51%

39%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 11.71 g 1.4 g 98% 127%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 33.24 g 105.37 g 133%

Other
Water Alcohol 2.7 L * 3.31 L 0g 122%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.39 mg 3.14 mg 25.23 mg 2.63 mg 8.34 g 402.86 g 103.15 mg 9.13 g 1,264.54 g 16,346.86 IU 14.02 mg 93% 61% 181% 701% 126% 285% 180% 202% 347% 101% 138%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 1,389.24 mg 16.88 mg 375.12 mg 4,000.32 mg 85% 139% 94% 121%

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 14.25 mg 1,129.16 mg 75% 0% 25% 50% 75% 100% 178%

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

MyPlate Analysis for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 7.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.0 oz. eq. 290.0

tips tips tips tips tips

Actual 2.8 oz. eq. 1.8 cup eq. 1.7 cup eq. 2.9 cup eq. 10.9 oz. eq. 10

% Goal 40.2% 61.2% 87.2% 97.2% 180.9% 3.4%

Your results are based on a 2143 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 = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 6.0 teaspoons

of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Intake Spreadsheet for Oct 19, 2012

Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Quantity 2 teaspoon(s) 8 fluid ounce(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 2 ounce(s) 6 fluid ounce(s) - 8 fl oz is 1 cup 4 ounce(s) 1 item(s) Medium whole (2 3/5 in. diameter) 8 fluid ounce(s) 182 gram(s) 0.5 cup(s) 1 item(s) - 1 item is 1 bar 0.5 tablespoon(s) 50 gram(s) 2 serving(s) - 3 oz 8 fluid ounce(s) - 8 fl oz is 1 cup 16 fluid ounce(s) 0.5 item(s) - 1 item is 1 medium apple (3 in. diameter) 40 gram(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) - 1 item is 1 bar Carb(g) 1 0 26.95 38.27 9.11 0.83 4.78 0 25.13 3.38 240.3 Wt(g) 1 237 118 56.7 183.75 113.4 123 Kcal(kcal) 0 0 105.02 212.62 62.48 58.97 22.14

Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium

Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks

237 182 90 61.5 6.8 50 170 245 474 91

0 94.64 20.7 240 60.11 61 309.4 83.3 0 47.32

SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained

Snacks Snacks Snacks

40 245 61.5 2,786.65 Fat(g) 0 0 0.39 3.54 0.15 0.19 0.25 0 0.31 0.23 43.58

150 83.3 240 1,851 Sat Fat(g) 0 0 0.13 0.71 0.1 0 0.03 0 0.05 0.04 14.12

Protein(g) 0 0 1.29 7.09 6.19 12.36 1.08 0 0.47 2.67 135.13

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free Protein(g) 15 0 5.44 46.78 8.26 0 0.24 5 8.26 15 135.13 Mono Fat(g) 0 0 0.04 1.42 0.04 0 0.04 0 0.01 0.01 0 1.55 0.64 5.4 0.05 0 0.01 1 0.05 0 10.25 Omega-6(g) 0 0 0.05 0 0 5.25 Carb(g) 31 0 4.97 0 12.15 0 12.57 27 12.15 31 240.3 Poly Fat(g) 0 0 0.09 1.42 0.01 0 0.1 0 0.09 0.1 0 4.3 1.08 0.55 0.01 0 0.05 1 0.01 0 8.79 Omega-3(g) 0 0 0.03 0 0 1.05 Fat(g) 7 6.8 2.6 12.07 0.2 0 0.15 2.5 0.2 7 43.58 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0.36 0 0 0 0 0 0 0.36 Diet Fiber(g) 0 0 3.07 5.67 0 29.53 Sat Fat(g) 3.5 0.62 0.31 4.32 0.14 0 0.03 0.5 0.14 3.5 14.12 Chol(mg) 0 0 0 0 3.68 0 0 0 0 0 0 0 0 130.9 4.9 0 0 0 4.9 0 144.37 Sugar(g) 0 0 14.43 1.42 9.35 121.02

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Omega-6(g) 0 0.1 0 0.08 0.02 0 3.6 0.9 0.46 0 0 0.04 0 0 0 5.25 Water(L) 0 0.24 0.09 0 0.17 0.1 0.12 0.24 0.16 0.08 0 0 0.04 0.11 0.22 0.47 0.08 0 0.22 0 2.32 Omega-3(g) 0 0 0 0.02 0.08 0 0.71 0.18 0.01 0 0 0.01 0 0 0 1.05 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 1.48 0 4.37 2.16 2 0 2.6 0 0 0 2.18 4 0 2 29.53 Thiamin(mg) 0 0 0.04 0 0.08 0 0.05 0 0.03 0.09 0.15 0 0.1 0.11 0.11 0 0.02 0 0.11 0.15 1.03 Sugar(g) 0.81 3.23 0 18.91 0.39 18 0 1.09 0 12.47 0 9.45 1 12.47 18 121.02 Ribo(mg) 0 0 0.09 0 0.33 0.5 0.02 0 0.05 0.21 0.25 0 0.08 0.36 0.45 0 0.02 0 0.45 0.25 3.06

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Niacin(mg) 0 0 0.78 0 0.17 0.12 0.73 0 0.17 0.44 3 0 0.46 12.85 0.23 0 0.08 0 0.23 3 22.26 Vit C(mg) 0 0 10.27 0 0 0 16.85 0 8.37 8.82 6 0 3.05 0 0 0 4.19 0 63.54 Vit B6(mg) 0 0 0.43 0 0.07 0.01 0.1 0 0.08 0.22 0.2 0 0.05 1.14 0.09 0 0.04 0 0.09 0.2 2.71 Vit D (ug)(g) 0 0 0 0 2.21 0 0 0 0 0 0 0 0 0 2.94 0 0 0 8.09 Vit B12(g) 0 0 0 0 0.92 0.1 0 0 0 0 0.6 0 0 6.85 1.23 0 0 0 1.23 0.6 11.52 Vit A (RAE)(g) 0 0 3.54 0 112.09 0 51.66 0 5.46 471.6 0 0 0 0 149.45 0 2.73 0 945.98 Fol (DFE)(g) 0 0 23.6 0 9.19 4.54 18.45 0 5.46 131.4 0 0 155.5 11.9 12.25 0 2.73 0 12.25 0 387.26 Vit A (IU)(IU) 0 0 75.52 0 374.85 0 1024.59 0 98.28 9432.9 500 0 0 0 499.8 0 49.14 0 13,054.88

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Item Name SPLENDA Sweetener, No Calorie, Granular Water, Tap Banana SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free SF#9 Egg whites Tomatoes, Red Water, Tap SF#8 Fuji Apple Spinach, Chopped, Boiled, Drained GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Oil, Walnut SF#7 Edamame Vit C(mg) 0 6 63.54 Alpha-T(mg) 0 0 0.12 0 0.02 0 0.66 0 0.33 1.87 2.01 0.03 0.34 0.17 0.02 0 0.16 0 0.02 2.01 7.77 Potas(mg) 0.04 2.37 422.44 0 286.65 184.84 291.51 2.37 194.74 419.4 0 0 218 3,505.97 Vit D (ug)(g) 2.94 0 8.09 Calcium(mg) 0 7.11 5.9 0 224.17 7.94 12.3 7.11 10.92 122.4 100 0 31.5 8.5 298.9 14.22 5.46 0 298.9 100 1,255.33 Zinc(mg) 0 0 0.18 0 0.77 0.03 0.21 0 0.07 0.68 2.25 0 0.69 17.9 Vit A (RAE)(g) 149.45 0 945.98 Iron(mg) 0 0 0.31 2.55 0.06 0.09 0.33 0 0.22 3.21 1.8 0 1.14 5.08 0.07 0 0.11 1.8 0.07 1.8 18.64 Sodium(mg) 0 7.11 1.18 0 77.18 188.24 6.15 7.11 1.82 63 220 0 3 1,114.32 Vit A (IU)(IU) 499.8 500 13,054.88 Magn(mg) 0 2.37 31.86 0 20.21 12.47 13.53 2.37 9.1 78.3 0 0 32 42.5 26.95 4.74 4.55 0 26.95 0 307.91

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Beef, Round, Outside Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0'' Fat, All Grades, Grilled Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#10 Steel Cut Oats Milk, Non Fat Skim or Fat Free GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Potas(mg) 617.1 382.2 4.74 97.37 0 382.2 0 3,505.97 Zinc(mg) 8.67 1.03 0 0.04 0 1.03 2.25 17.9 Sodium(mg) 98.6 102.9 14.22 0.91 0 102.9 220 1,114.32

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Intake Spreadsheet for Oct 20, 2012

Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Quantity 8 fluid ounce(s) 4 teaspoon(s) 8 fluid ounce(s) 3 ounce(s) 40 gram(s) 0.5 ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 0.22 item(s) fruit without skin and seeds 0.5 ounce(s) 1 cup(s) 6 ounce(s) 4 ounce(s) 1 cup(s) - Cubes 24 fluid ounce(s) 50 gram(s) 6 ounce(s) 1 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 tablespoon(s) 30 fluid ounce(s) 2 ounce(s) 182 gram(s) 0.5 ounce(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 8 fluid ounce(s) - 8 fl oz is 1 cup Carb(g) 0.81 2 0 0.62 27 3.01 12.15 2.54 0.93 37.16 247.6 Wt(g) 238.67 2 237 85.05 40 14.17 245 29.41 14.17 140 170.1 113.4 133 711 50 170.1 140 245 13.6 888.75 56.7 182 14.17 118 245 4,296.29 Fat(g) 0 0 0 0.14 2.5 7.38 0.2 4.53 1.2 0.76 53.17 Kcal(kcal) 4.77 0 0 44.23 150 84.34 83.3 49.11 14.74 173.6 34.02 187.11 114.38 0 48 34.02 173.6 83.3 120.22 0 94.41 94.64 84.34 105.02 83.3 1,860.46 Sat Fat(g) 0 0 0 0 0.5 0.57 0.14 0.63 0.12 0.14 7.26

Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked

Protein(g) 0.24 0 0 9.27 5 2.99 8.26 0.58 0.33 7.46 119.24

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Protein(g) 3.74 35.18 2.09 0 10.04 3.74 7.46 8.26 0 0 1.61 0.47 2.99 1.29 8.26 119.24 Mono Fat(g) 0 0 0 0 1 4.59 0.05 2.88 0.21 0.1 0 1.41 0 0 0.25 0 0.1 0.05 3.1 0 3.17 0.01 4.59 0.04 0.05 21.63 Carb(g) 6.6 0 26.76 0 0 6.6 37.16 12.15 0 0 4.88 25.13 3.01 26.95 12.15 247.6 Poly Fat(g) 0 0 0 0 1 1.84 0.01 0.53 0.8 0.3 0.09 0.87 0.02 0 0.18 0.09 0.3 0.01 8.61 0 3.47 0.09 1.84 0.09 0.01 20.14 Fat(g) 0.2 4.05 0.07 0 0.85 0.2 0.76 0.2 13.6 0 8.26 0.31 7.38 0.39 0.2 53.17 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Sat Fat(g) 0.07 1.15 0.02 0 0.29 0.07 0.14 0.14 1.24 0 1.17 0.05 0.57 0.13 0.14 7.26 Chol(mg) 0 0 0 0 0 0 4.9 0 0 0 0 96.39 0 0 25 0 0 4.9 0 0 0 0 0 0 4.9 136.09

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Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Omega-6(g) 0 0 0 0 0 1.84 0 0.49 0.17 0.28 0.07 0.67 0.02 0 0.08 0.07 0.28 0 7.19 0 3.34 0.08 1.84 0.05 0 16.5 Water(L) 0.24 0 0.24 0.07 0 0 0.22 0.02 0.01 0.09 0.16 0.07 0.1 0.71 0.04 0.16 0.09 3.85 Omega-3(g) 0 0 0 0 0 0 0 0.04 0.63 0.01 0.02 0.03 0 0 0.02 0.02 0.01 0 1.41 0 0.11 0.02 0 0.03 0 2.36 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 0 0 4 1.55 0 2 0.34 6.3 3.57 0 3.99 0 0 3.57 6.3 0 0 0 0.98 4.37 1.55 3.07 0 41.57 Thiamin(mg) 0 0 0 0 0 0.01 0.11 0.02 0.01 0.15 0.24 0.08 0.1 0 0.02 0.24 0.15 1.51 Sugar(g) 0 0 0 0.6 1 0.7 12.47 0.09 0.23 1.12 3.2 0 5.56 0 0 3.2 1.12 12.47 0 0 1.07 18.91 0.7 14.43 12.47 89.34 Ribo(mg) 0 0 0 0.37 0 0.14 0.45 0.04 0.01 0.06 0.24 0 0.08 0 0.03 0.24 0.06 2.95

DA Plus 10 Page: 16

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Water(L) 0.22 0 0.89 0.04 0.16 0 0.09 0.22 3.85 Niacin(mg) 0.56 0 0 0.09 0 0.5 0.23 0.56 0.08 0.99 1.66 15.55 0.74 0 1.95 1.66 0.99 0.23 0 0 0.49 0.17 0.5 0.78 0.23 27.98 Vit C(mg) 0 0 0 0 0 0 0 110.09 Alcohol(g) 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0 0 0 0.02 0.09 0.08 0.02 0.11 0 0.68 0.28 0 0.08 0 0.11 0.09 0 0 0.13 0.08 0.02 0.43 0.09 2.32 Vit D (ug)(g) 0 0 0 0 0 0 2.94 10.48 Thiamin(mg) 0.11 0 0 0.05 0.03 0.01 0.04 0.11 1.51 Vit B12(g) 0 0 0 0.08 0 0 1.23 0 0 0 0 0.39 0 0 0.79 0 0 1.23 0 0 0 0 0 0 1.23 4.93 Vit A (RAE)(g) 0 0 0 0 0 0 149.45 1,918.64 Ribo(mg) 0.45 0 0 0.06 0.05 0.14 0.09 0.45 2.95 Fol (DFE)(g) 0 0 0 3.4 0 7.51 12.25 26.17 7.82 7 88.45 4.54 14.63 0 12 88.45 7 12.25 0 0 14.15 5.46 7.51 23.6 12.25 354.45 Vit A (IU)(IU) 0 0 0 0 0 0.14 499.8 30,790.63

DA Plus 10 Page: 17

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Vit C(mg) 2.59 8.08 0 9.53 0 3.19 0 0 9.53 0 0 0 0 58.53 8.37 0 10.27 0 110.09 Alpha-T(mg) 0 0 0 0 0 3.37 0.02 0.58 0.06 0.42 1.92 0.31 0.35 0 0.2 1.92 0.42 0.02 0.05 0 0.11 0.33 3.37 0.12 13.61 Vit D (ug)(g) 0 0 0 0 0.11 0 0 1.55 0 0 2.94 0 0 0 0 0 0 2.94 10.48 Calcium(mg) 9.55 0 7.11 5.95 0 37.85 298.9 3.82 4.71 21 40.82 17.01 39.9 21.33 5 40.82 21 298.9 0 26.66 65.85 10.92 37.85 5.9 1,319.75 Vit A (RAE)(g) 2.06 5.08 0 64.64 6.8 942.97 0 0 64.64 0 149.45 0 0 375.1 5.46 0 3.54 149.45 1,918.64 Iron(mg) 0.1 0 0 0.07 1.8 0.54 0.07 0.18 0.16 1.48 3.64 1.18 0.81 0 0.28 3.64 1.48 0.07 0 0 0.83 0.22 0.54 0.31 17.48 Vit A (IU)(IU) 43.23 101.05 4.2 1285.93 23.81 18868.67 0 0 1285.93 4.2 499.8 0 0 7500.12 98.28 0.14 75.52 499.8 30,790.63 Magn(mg) 9.55 0 2.37 9.36 0 39.83 26.95 8.53 2.61 42 23.81 32.89 33.25 7.11 13.5 23.81 42 26.95 0 8.89 16.58 9.1 39.83 31.86 477.73

DA Plus 10 Page: 18

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Milk, Non Fat Skim or Fat Free Item Name Coffee, Instant, Prepared SPLENDA Sweetener, No Calorie, Granular Water, Tap SF#9 Egg whites SF#10 Steel Cut Oats SF#2 Dry Roasted Almonds Milk, Non Fat Skim or Fat Free Avocado, California SF#6 Roasted Brussel Sprouts Pasta, Spaghetti, Whole Wheat, Cooked Asparagus Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Potatoes, Sweet Water, Tap SF#4 Tilapia Asparagus Pasta, Spaghetti, Whole Wheat, Cooked Milk, Non Fat Skim or Fat Free Oil, Walnut Water, Tap SF#3 Kale Chips SF#8 Fuji Apple SF#2 Dry Roasted Almonds Banana Milk, Non Fat Skim or Fat Free Alpha-T(mg) 0.02 13.61 Potas(mg) 71.6 0.08 2.37 138.63 0 100.92 382.2 149.11 41.33 61.6 343.6 290.3 448.21 7.11 151 343.6 61.6 382.2 0 8.89 218.04 194.74 100.92 422.44 382.2 4,302.69 Calcium(mg) 298.9 1,319.75 Zinc(mg) 0.02 0 0 0.03 0 0.47 1.03 0.2 0.04 1.13 0.92 1.13 0.4 0 0.17 0.92 1.13 1.03 0 0 0.21 0.07 0.47 0.18 1.03 10.58 Iron(mg) 0.07 17.48 Sodium(mg) 9.55 0 7.11 141.18 0 48.05 102.9 2.35 2.74 4.2 3.4 83.92 73.15 21.33 26 3.4 4.2 102.9 0 26.66 20.97 1.82 48.05 1.18 102.9 837.97 Magn(mg) 26.95 477.73

DA Plus 10 Page: 19

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Intake Spreadsheet for Oct 21, 2012

Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Quantity 8 fluid ounce(s) 3 item(s) - Large egg white 1 cup(s) 1 slice(s) 1 item(s) - 1 item is 1 bar 8 fluid ounce(s) - 8 fl oz is 1 cup 20 fluid ounce(s) 0.5 item(s) - 1 item is 1 medium apple (3 in. diameter) 4 ounce(s) 2 ounce(s) 1 item(s) - 1 item is 1 bar (2.1 oz) 8 fluid ounce(s) - 8 fl oz is 1 cup 8 fluid ounce(s) 1 item(s) potato medium (2-1/4" to 3-1/4" dia) 3 ounce(s) 0.5 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 40 fluid ounce(s) 1 cup(s) 2 ounce(s) 0.25 cup(s) Wt(g) 237 99 145 42 61.5 245 592.5 91 Kcal(kcal) 0 51.48 82.65 128.1 240 83.3 0 47.32

SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin

Lunch Lunch Lunch Lunch Dinner Dinner

113.33 56.7 60 245 237 213

66.67 19.84 240 83.3 0 149.1

Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain

Dinner Dinner Dinner Snacks Snacks Snacks Snacks

85.04 90 245 1185 145 56.7 32 4,276.77 Fat(g) 0 0.17 0.48 2.48 7 0.2 0 0.15 0 50.32

120.76 16.2 83.3 0 82.65 94.69 186.24 1,775.6 Sat Fat(g) 0 0 0.04 0.37 3.5 0.14 0 0.03 0 10.8

Protein(g) 0 10.79 1.07 3.86 15 8.26 0 0.24 12 121.01

Carb(g) 0 0.72 21.01 23.69 31 12.15 0 12.57 4.67 227.39

DA Plus 10 Page: 20

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted Protein(g) 1.35 20 8.26 0 4.03 16.87 2.65 8.26 0 1.07 1.11 6.19 121.01 Mono Fat(g) 0 0 0.07 0.53 0 0.05 0 0.01 0 0.02 0 0.05 0 0.01 1.79 0.01 0.05 0 0.07 5.56 3.04 11.27 Omega-6(g) 0 0 0.13 1.21 13.38 Carb(g) 4.07 24 12.15 0 33.87 0 1.73 12.15 0 21.01 4.9 7.7 227.39 Poly Fat(g) 0 0 0.21 1.36 0 0.01 0 0.05 0 0.1 0 0.01 0 0.13 2.16 0.17 0.01 0 0.21 1.03 10.52 15.95 Omega-3(g) 0 0 0.08 0.15 0.78 Fat(g) 0.23 8 0.2 0 0.3 5.39 0.38 0.2 0 0.48 8.74 15.94 50.32 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 3.48 2.81 28.63 Sat Fat(g) 0.04 2.5 0.14 0 0.07 0.83 0.09 0.14 0 0.04 1.21 1.67 10.8 Chol(mg) 0 0 0 0 0 4.9 0 0 0 0 5 4.9 0 0 46.77 0 4.9 0 0 0 0 66.47 Sugar(g) 0 0.7 14.44 1.77 105.76

DA Plus 10 Page: 21

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Omega-6(g) 0 0 0 0.04 0 0.03 0 0 0 0.09 0.15 0.16 0 0 0.13 0.95 10.49 13.38 Water(L) 0.24 0.09 0.12 0.01 0 0.22 0.59 0.08 0 0.05 0 0.22 0.24 0.17 0.06 0.08 0.22 1.18 0.12 0.04 0 3.74 Omega-3(g) 0 0 0 0.01 0 0.07 0 0 0 0.03 0.25 0.01 0 0 0.08 0.07 0.02 0.78 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 2 0 0 2.18 0 1.87 1 0 0 3.62 0 1.44 0 0 3.48 3.86 2.88 28.63 Thiamin(mg) 0 0 0.05 0.11 0.15 0.11 0 0.02 0 0.04 0.38 0.11 0 0.17 0.19 0.06 0.11 0 0.05 0.04 0.03 1.63 Sugar(g) 18 12.47 0 9.45 4.67 0.79 0 12.47 0 2.75 0 0.29 12.47 0 14.44 0.17 0.87 105.76 Ribo(mg) 0 0.43 0.06 0.09 0.25 0.45 0 0.02 0 0.07 0.43 0.45 0 0.07 0.32 0.09 0.45 0 0.06 0.08 0.08 3.4

DA Plus 10 Page: 22

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Niacin(mg) 0 0.1 0.61 1.66 3 0.23 0 0.08 0 0.31 5 0.23 0 2.45 6.68 0.93 0.23 0 0.61 1.08 2.25 25.46 Vit C(mg) 0 0 14.06 0 6 0 0 4.19 0 36.8 15 0 0 18.32 0 21.96 0 0 135.83 Vit B6(mg) 0 0 0.08 0.08 0.2 0.09 0 0.04 0 0.11 0.5 0.09 0 0.36 0.7 0.02 0.09 0 0.08 0.16 0.26 2.86 Vit D (ug)(g) 0 0 0 0 0 2.94 0 0 0 0 0 2.94 0 0 0 0 2.94 0 8.82 Vit B12(g) 0 0.09 0 0 0.6 1.23 0 0 0 0 1.5 1.23 0 0 2.7 0 1.23 0 0 0 0 8.57 Vit A (RAE)(g) 0 0 4.35 0 0 149.45 0 2.73 0 43.66 375.38 149.45 0 0 10.21 36 149.45 0 928.99 Fol (DFE)(g) 0 3.96 8.7 37.38 0 12.25 0 2.73 0 61.23 0 12.25 0 38.34 21.26 121.5 12.25 0 8.7 50.46 75.84 466.86 Vit A (IU)(IU) 0 0 78.3 1.68 500 499.8 0 49.14 0 877.7 1250 499.8 0 14.91 34.02 725.4 499.8 0 5,195.08

DA Plus 10 Page: 23

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name Water, Tap Egg, Whites, Raw Blueberries Bread, Whole Wheat, Prepared, Toasted GENISOY Soy Protein Bar, Southern Style Chunky Peanut Butter Fudge Milk, Non Fat Skim or Fat Free Water, Tap Apple, Medium SF#1 Greek Yogurt: Plain SF#5 Steamed Broccoli THINKTHIN Protein Bar, Chunky Peanut Butter, Gluten Free Milk, Non Fat Skim or Fat Free Water, Tap Vit C(mg) 14.06 4.99 0.45 135.83 Alpha-T(mg) 0 0 0.83 0.35 2.01 0.02 0 0.16 0 0.82 5.02 0.02 0 0.02 0 1.08 0.02 0 0.83 1.12 8.35 20.67 Potas(mg) 2.37 161.37 111.65 144.9 0 382.2 5.92 97.37 0 166.13 130 382.2 2.37 4,192.3 Vit D (ug)(g) 0 0 0 8.82 Calcium(mg) 7.11 6.93 8.7 15.12 100 298.9 17.78 5.46 133.33 22.68 250 298.9 7.11 21.3 10.21 16.2 298.9 35.55 8.7 7.37 22.4 1,592.64 Zinc(mg) 0 0.03 0.23 0.69 2.25 1.03 0 0.04 0 0.26 3.75 1.03 0 14.26 Vit A (RAE)(g) 4.35 3.97 0 928.99 Iron(mg) 0 0.08 0.41 1.43 1.8 0.07 0 0.11 0 0.38 5.4 0.07 0 1.55 0.68 0.5 0.07 0 0.41 0.35 1.22 14.53 Sodium(mg) 7.11 164.34 1.45 160.02 220 102.9 17.78 0.91 53.33 23.25 220 102.9 7.11 1,435.19 Vit A (IU)(IU) 78.3 83.35 2.88 5,195.08 Magn(mg) 2.37 10.89 8.7 37.38 0 26.95 5.92 4.55 0 11.91 16 26.95 2.37 46.86 24.66 9 26.95 11.85 8.7 16.44 41.28 339.74

DA Plus 10 Page: 24

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average Item Name Potatoes, Red, Flesh and Skin Salmon, Atlantic, Wild, Raw Asparagus, Frozen, Boiled, Drained Milk, Non Fat Skim or Fat Free Water, Tap Blueberries Avocado, California Seeds, Sunflower Kernels, Dry Roasted, Salted Potas(mg) 969.15 416.7 154.8 382.2 11.85 111.65 287.46 272 4,192.3 Zinc(mg) 0.7 0.54 0.37 1.03 0 0.23 0.39 1.69 14.26 Sodium(mg) 38.34 37.42 2.7 102.9 35.55 1.45 4.54 131.2 1,435.19

DA Plus 10 Page: 25

Nov 03, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Energy Balance for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Date Oct 19, 2012 Oct 20, 2012 Oct 21, 2012 Total: kCal Consumed 1850 1859 1775 5484 kCal Burned 2035 2035 2035 6105 Net kCal -185 -176 -260 -621

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2143 1828 2035 -207

DA Plus 10 Page: 26