Nov 04, 2012 Elsie Yao, yao.elsie@gmail.

com Profile: Elsie Yao, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Elsie Yao 5 ft. 4 inches 123.0 lbs. 24 years 21.1 Female Not Pregnant Sedentary No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 1609 kcal 44.63 g 180.0 - 260.0 g 35.0 - 62.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 16 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 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 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 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012

Macronutrient Ranges
900 800 700

Calories

600 500 400 300 200 100 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 724-1,046 kCal 10%-35% 161-563 kCal 20%-35% 322-563 kCal 0% 0 kCal

Fat Actual Intake

Yours 46% 18% 40% 0% 885 kCal 347 kCal 770 kCal 0 kCal

Alcohol

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average

Fat Breakdown for Nov 02, 2012, Nov 03, 2012

Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 8% 8% 0% 7% 18% 25% 50% 75% 100%

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

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 1609 kcal 44.63 g 1,923.67 kcal 86.67 g 120% 194%

180.0 - 260.0 221.35 g g 35.0 - 62.0 g 85.53 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 16 g * * * < 300 mg 14.1 g 37.81 g 16.95 g 0.01 g 184.81 mg 62% 88%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 14 g 1.17 g 117% 106%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 30.54 g 77.89 g 122%

Other
Water Alcohol 2.7 L * 1.71 L 0g 63%

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 1.08 mg 1.43 mg 14.46 mg 1.13 mg 1.68 g 463.72 g 80.75 mg 1.24 g 1,223.98 g 23,685.73 IU 16.18 mg 8% 175% 1,015% 108% 70% 116% 108% 98% 129% 101% 118%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 809.76 mg 15.28 mg 430.53 mg 3,140.11 mg 67% 81% 85% 139%

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 8.32 mg 1,557.09 mg 0% 25% 50% 75% 100% 104% 104%

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 6.0 oz. eq. 2.5 cup eq. 1.5 cup eq. 3.0 cup eq. 5.0 oz. eq. 195.0

tips tips tips tips tips

Actual 4.7 oz. eq. 3.1 cup eq. 2.1 cup eq. 0.8 cup eq. 11 oz. eq. 163.8

% Goal 78.6% 123.6% 139.4% 26.4% 220.7% 84%

Your results are based on a 1609 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole

grains.
Vary Your Veggies! Aim for

this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 5.0 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 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average

Intake Spreadsheet for Nov 02, 2012

Item Name CHOBANI Yogurt, Greek, Plain Meal Breakfast Quantity 6 ounce(s) - 1 Serving Per Container 1 tablespoon(s) 0.35 cup(s) 1 slice(s) 1 item(s) - Large egg 10 fluid ounce(s) 0.2 teaspoon(s) 0.2 cup(s) - 1 cup (not packed) 8 fluid ounce(s) 0.85 item(s) fruit without skin and seeds 0.5 cup(s) 0.25 cup(s) 2 piece(s) - 1 cubic inch 0.5 cup(s) shredded 0.5 item(s) Medium whole (2 3/5 in. diameter) 0.25 cup(s) slices 1 ounce(s) 1 serving(s) 0.5 serving(s) 8 fluid ounce(s) 0.5 tablespoon(s) 0.9 cup(s) 0.3 cup(s) 2 tablespoon(s) 1 tablespoon(s) 0.2 tablespoon(s) 0.2 tablespoon(s) 1 item(s) - 1 clove 0.2 cup(s) 2 ounce(s) Wt(g) 170 Kcal(kcal) 100

Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch

21 50.75 23 46 300 1.2 29 237 113.63 15 28.61 40 23.5 61.5

63.84 28.93 71.99 90.16 162 0.64 86.71 0 189.76 3.45 12.01 49.6 3.99 11.07

Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat

Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner

26 28.35 14 61.44 237 10.5 166.5 46.8 27 15 3 2.72 3 24.24 56.7 2,250.44

3.9 5.1 35 109.62 0 31.92 199.8 16.85 238.68 35 0 24.04 4.47 74.67 103.19 2,066.4

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Meal Dinner Snacks Snacks Snacks Quantity 8 fluid ounce(s) 1 ounce(s) 1 serving(s) 1 item(s) - 1 item is 1 bar Carb(g) 7 17.3 7.35 12.83 0.38 18.84 0.1 22.96 0 9.82 0.54 2.89 1.17 0.77 2.39 0.94 1.17 2 22.85 0 8.65 35.46 3.32 0 6 0.2 0 0.99 19.97 0 0 5 5 20 235.92 Poly Fat(g) 0 13.89 Wt(g) 237 28 75 28 2,250.44 Fat(g) 0 0 0.17 0.98 6.83 5.25 0 0.13 0 17.51 0.06 0.02 1.52 0.07 0.12 0.03 0.05 3 0.62 0 0 3.2 0.23 27 0.5 0 2.72 0.01 0.33 4.61 0 15 0.2 3 93.18 Trans Fat(g) 0 0.02 Kcal(kcal) 0 170 20 120 2,066.4 Sat Fat(g) 0 0 0.01 0.23 1.99 0.62 0 0.02 0 2.42 0.01 0.01 0.44 0.01 0.02 0.01 0.01 0.5 0.1 0 0 0 0.05 3.73 0 0 0.39 0 0.02 0.71 0 2 0 1 14.29 Chol(mg) 0 251.52

Protein(g) 18 0.06 0.38 2.98 6.26 9.81 0.06 0.89 0 2.23 0.43 0.26 7.84 0.29 0.54 0.17 0.18 0 4.41 0 0.03 7.33 1.19 0 1 0 0 0.19 0.02 14.42 0 6 1 2 87.97 Mono Fat(g) 0 38.3

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Mono Fat(g) 0 0.02 0.23 2.84 1.2 0 0.01 0 11.13 0 0.01 0.35 0 0.02 0 0 0 0.1 0 0 0 0.02 19.7 0 0 1.08 0 0.05 1.53 0 0 0 0 38.3 Omega-6(g) 0 0 0.04 0.36 1.28 1.75 0 0.01 0 10.1 Poly Fat(g) 0 0.07 0.4 1.5 2.88 0 0.01 0 2.06 0.02 0.02 0.46 0.04 0.05 0.01 0.02 0 0.24 0 0 0 0.12 2.84 0 0 1.13 0.01 0.16 1.85 0 0 0 0 13.89 Omega-3(g) 0 0 0.03 0.04 0.06 0.23 0 0 0 1.11 Trans Fat(g) 0 0 0 0.02 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 0 0 0 0.02 Diet Fiber(g) 0 0.04 1.22 1.08 0 1.8 0.01 1.07 0 31.38 Chol(mg) 0 0 0 184.46 0 0 0 0 0 0 0 26.8 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 40.26 0 0 0 0 251.52 Sugar(g) 7 17.25 5.05 1.48 0.18 11.97 0.02 17.17 0 102.96

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium Omega-6(g) 1.9 0 0 0.37 0.01 0.05 0.01 0.01 0 0.22 0 0 0 0.04 2.64 0 0 1.12 0.01 0.15 0.12 0 0 0 0 10.1 Water(L) 0 0 0.04 0.01 0.03 0.26 0 0 0.24 0.08 0.01 0.03 0.03 0.02 0.06 0.02 0.03 1.58 Omega-3(g) 0.14 0.02 0 0.01 0.03 0 0 0.01 0 0.01 0 0 0 0.08 0.21 0 0 0.01 0 0.01 0.21 0 0 0 0 1.11 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 7.73 0.33 0.4 0 0.49 0.74 0.13 0.34 0 3.15 0 0.02 4.66 1.22 0 0.5 0 0 0.06 1.38 0 0 2 2 1 31.38 Thiamin(mg) 0 0 0.02 0.1 0.02 0.18 0 0.03 0 0.09 0.01 0.01 0.02 0.02 0.02 0.01 0 1.18 Sugar(g) 0.34 0.06 1.22 0 0.28 1.62 0.43 0.54 0 0.12 0 8.62 0 0.81 0 3 0 0 0.03 15.76 0 0 1 3 6 102.96 Ribo(mg) 0 0.01 0.02 0.09 0.23 0.21 0 0.04 0 0.16 0.03 0.01 0.1 0.02 0.01 0.01 0 1.55

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive Water(L) 0 0.03 0.24 0 0.12 0.04 0 0 0 0 0 0 0.03 0.24 0 0 0 1.58 Niacin(mg) 0 0.03 0.21 1.44 0.04 1.54 0.04 0.22 0 2.17 0.11 0.02 1.41 0.07 0.37 0.03 0.02 0 2.38 0 0.01 0.69 0.28 0 17.05 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0.01 0.03 0.04 0.08 0.23 0 0.05 0 0.33 0.03 0.04 0.09 0.02 0.05 0.01 0 0 0.09 0 0 0.2 0.08 0 1.97 Thiamin(mg) 0 0.25 0 0 0.18 0.05 0 0 0 0 0.01 0 0.16 0 0 0 0 1.18 Vit B12(g) 0 0 0 0 0.45 0 0 0 0 0 0 0 0.1 0 0 0 0 0 0 0 0 0 0 0 2.28 Ribo(mg) 0 0.12 0 0 0.18 0.04 0 0 0 0 0 0 0.28 0 0 0 0 1.55 Fol (DFE)(g) 0 0.42 3.04 23 23.46 54 0.19 1.45 0 101.13 29.1 5.44 2.4 31.96 9.23 1.82 0.28 0 52.11 0 0.21 69.93 28.08 0 453.78

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed Niacin(mg) 0 0 0 0.02 0.24 5.71 0 0 0 0 17.05 Vit C(mg) 0 0.1 4.92 0.05 0 0 0 0.67 0 10 4.22 1.83 0 0.94 8.43 0.73 0.54 0 0 0 0.05 0 29.02 0 0 0 0 0.94 0.05 0 0 0 62.47 Vit B6(mg) 0 0 0 0.04 0.01 0.54 0 0 0 0 1.97 Vit D (ug)(g) 0 0 0 0 1.01 0 0 0 0 0 0 0 0.02 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1.03 Vit B12(g) 0 0 0 0 0 1.73 0 0 0 0 2.28 Vit A (RAE)(g) 0 0 1.52 0 100.74 0 0 0 0 7.95 70.35 0 0 102.46 25.83 1.3 3.69 1.5 0 0 0 0 18.25 0 0 0 0 0 0 7.37 0 0 340.97 Fol (DFE)(g) 0 0 0 0.09 0 16.44 0 0 0 0 453.78 Vit A (IU)(IU) 0 0 27.41 0 362.02 9 0 0 0 167.04 1406.55 0 0 2046.85 512.29 27.3 76.26 30 2.2 0 0 8.33 362.7 0 0 0 0 0.27 0 24.95 0 0 5,063.16

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Honey Blueberries Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Item Name CHOBANI Yogurt, Greek, Plain Honey Blueberries Vit C(mg) 0 0 62.47 Alpha-T(mg) 0 0 0.29 0.06 0.6 0.33 0 0.03 0 2.24 0.3 0.01 0.16 0.03 0.33 0.01 0 0 0.22 0 0 1.05 0.2 3.87 0 0 0.04 0 0.26 0 0 0 0 0 10.03 Potas(mg) 0 10.92 39.08 2,772.6 Vit D (ug)(g) 0 0 1.03 Calcium(mg) 200 1.26 3.04 37.95 28.52 75 0.2 14.5 7.11 14.77 14.85 6.29 2 7.75 6.15 4.16 2.55 13 10.05 7.11 0.63 28.31 16.85 0.27 0 0 0 5.43 2.42 8.5 7.11 40 0 20 585.8 Zinc(mg) 0 0.05 0.08 6.94 Vit A (RAE)(g) 0 0 340.97 Iron(mg) 0 0.09 0.14 0.94 0.87 1.92 0.02 0.55 0 0.69 0.41 0.05 0.54 0.23 0.17 0.07 0.15 0.65 1.27 0 0.04 2.48 0.56 0.15 0 0 0 0.05 0.13 0.58 0 1.08 0 0.72 14.56 Sodium(mg) 80 0.84 0.51 1,921.19 Vit A (IU)(IU) 0 0 5,063.16 Magn(mg) 0 0.42 3.04 13.57 5.98 75 0.41 9.28 2.37 32.95 11.85 2.86 8 3.29 6.76 3.38 3.12 0 33.89 2.37 0.21 106.56 9.36 0 0 0 0 0.75 1.21 20.98 2.37 0 0 0 359.99

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Bread, Wheat, Toasted Eggs, Fried Soymilk Sauce, Soy (Shoyu), Low Sodium Raisins, Seedless Water, Tap Avocado, California Spinach, Chopped, Raw Onions, Red, Sliced Turkey Ham, Extra Lean, Sliced Lettuce, Romaine, Shredded Tomatoes, Red Cucumber, Sliced Pickle, Dill, Low Sodium MEGA WRAPS Topping, Regular, Olives, Black, Sliced Bread, French, Whole Wheat Water, Tap Honey Quinoa, Cooked Brussels Sprouts, Boiled, Drained Oil, Olive COLD MOUNTAIN Mellow White Miso Paste ROLAND FOODS Rice Wine Vinegar, Plain Oil, Sesame Garlic Clove Cranberries, Dried, Sweetened Salmon, Atlantic, Wild, Cooked, Dry Heat Water, Tap PLANTERS Nuts, Mixed KELSEY'S Celery and Carrot Sticks ANNIE'S HOMEGROWN Granola Bar, Berry Berry, Organic Potas(mg) 51.29 69.92 354 2.16 217.21 2.37 576.1 83.7 41.19 119.6 58.04 145.76 38.22 32.89 0 107.15 2.37 5.46 286.38 148.36 0.27 0 0 0 12.03 9.7 356.07 2.37 0 0 0 2,772.6 Zinc(mg) 0.34 0.64 0.36 0 0.06 0 0.77 0.08 0.05 0.94 0.05 0.1 0.05 0.04 0 0.79 0 0.02 1.81 0.15 0 0 0 0 0.03 0.03 0.46 0 0 0 0 6.94 Sodium(mg) 140.53 95.22 153 40 3.19 7.11 9.09 11.85 0.86 415.2 1.88 3.08 0.52 5.1 240 2.57 7.11 0.42 11.65 9.83 0.54 470 6 0 0.51 0.73 31.75 7.11 110 55 0 1,921.19

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average

Intake Spreadsheet for Nov 03, 2012

Item Name Banana Meal Breakfast Quantity 1 item(s) - small (6" to 6-7/8" long) 0.5 cup(s) 0.25 ounce(s) 0.5 cup(s) 8 fluid ounce(s) 1 item(s) 1 ounce(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 1.5 ounce(s) 1 cup(s) 0.5 item(s) Medium whole (2 3/5 in. diameter) 0.25 cup(s) 0.2 cup(s) 0.7 item(s) - fruit without skin and seeds 8 fluid ounce(s) 0.5 tablespoon(s) 0.25 cup(s) chopped 1 item(s) - 1 clove 1 teaspoon(s) 1 cup is 96g (1 in. diameter slices) 2 ounce(s) 0.1 teaspoon(s) 1 teaspoon(s) 1 teaspoon(s) crumbled 5 ounce(s) 0.2 cup(s) Chopped or diced 0.35 cup(s) Wt(g) 101 Kcal(kcal) 89.89

Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium

Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch

117 7.09 121.5 237 64 28.35 182

83.07 46.35 41.31 0 170.24 94.69 94.64

Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red

Lunch Lunch Lunch

42.52 30 61.5

83.77 6.9 11.07

Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root

Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner

61.5 22.89 93.58 237 6.8 40 3 2

108.86 9.61 156.27 0 60.11 16 4.47 1.6

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

56.7 0.19 0.8 0.6 141.75 20.8 57.4 2,278.73

93.55 0.5 0.81 1.88 56.7 6.45 94.14 1,780.94

Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Meal Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Quantity 0.3 cup(s) 0.5 fluid ounce(s) 1 ounce(s) 1 cup(s) 0.75 cup(s) slices 8 fluid ounce(s) 0.35 cup(s) 3 item(s) - 1 item is 1 sheet Carb(g) 23.07 14.04 0.97 4.68 0 35.2 0.13 25.13 0 1.09 2.39 12.37 2.31 8.09 0 0 3.74 0.99 0.36 0 0.14 0.2 0.45 14.87 1.58 15.74 10.5 1.05 1.83 206.78 Wt(g) 49.2 15.25 37.69 28.33 117 237 48.3 9 2,278.73 Fat(g) 0.33 1.78 4.62 1.03 0 1.66 7.85 0.31 3.31 0.12 0.12 5.28 0.02 14.42 0 6.8 0.04 0.01 0.01 2.02 0.02 0.01 0.05 0.13 0.04 1.49 0.17 0.04 0.83 77.87 Kcal(kcal) 49.69 3.36 25.01 11.67 40.95 0 287.38 30 1,780.94 Sat Fat(g) 0.11 0.36 0.43 0.09 0 0.26 4.94 0.05 0.93 0.02 0.02 0.7 0.01 1.99 0 0.69 0.02 0 0 0.57 0 0 0.01 0.03 0.01 0.15 0.02 0.01 0.5 13.92

Item Name Banana Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain

Protein(g) 1.1 2.97 1.08 3.18 0 6.27 5.88 0.47 12.67 0.86 0.54 2.99 0.21 1.83 0 0 0.44 0.19 0.04 17.59 0.01 0.04 0.05 1.28 0.17 5.09 1.96 0.05 3.67 85.37

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Item Name Banana Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted Protein(g) 0.67 0.89 0 10.17 3 85.37 Mono Fat(g) 0.03 0.51 0.63 0.32 0 0.22 2.27 0.01 1.29 0 0.02 2.99 0 9.17 0 3.09 0.01 0 0 0.7 0 0 0.01 0.01 0 0.33 0.02 0 0 0 0.01 0 15.64 37.31 Carb(g) 3 9.62 0 10.24 3 206.78 Poly Fat(g) 0.07 0.65 3.34 0.68 0 0.68 0.23 0.09 0.71 0.05 0.05 1.3 0.01 1.7 0 2.73 0.01 0.01 0 0.44 0 0 0.01 0.05 0.02 0.66 0.1 0 0 0 0.1 0 6.28 20 Fat(g) 0 0.21 0 25.14 0 77.87 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 0 0 0 0 0 0 0 0.01 Sat Fat(g) 0 0.04 0 1.95 0 13.92 Chol(mg) 0 0 0 0 0 0 28.35 0 35.72 0 0 0 0 0 0 0 0 0 0 48.19 0 0 0 0 0 0 0 0 5.84 0 0 0 0 118.1

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name HIME Seaweed Sheets, Sushi Nori, Roasted Item Name Banana Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Item Name Banana Oatmeal, Cooked with Water Mono Fat(g) 0 37.31 Omega-6(g) 0.05 0.63 2.7 0 0 0.64 0.15 0.08 0.6 0.01 0.05 1.25 0 1.57 0 2.71 0.01 0.01 0 0.33 0 0 0.01 0.02 0.01 0.64 0.06 0 0 0 0.1 0 6.27 0 17.89 Water(L) 0.08 0.1 1.84 Poly Fat(g) 0 20 Omega-3(g) 0.03 0.02 0.64 0 0 0.03 0.09 0.02 0.03 0.04 0 0.05 0 0.12 0 0.01 0 0 0 0.02 0 0 0.01 0.03 0.01 0.02 0.05 0 0 0 0 0 0 0 1.23 Alcohol(g) 0 0 0 Trans Fat(g) 0 0.01 Diet Fiber(g) 2.63 1.99 0.47 0.73 0 4.74 0 4.37 0 0.66 0.74 2.46 0.32 6.36 0 0 0.68 0.06 0.04 0 0.04 0.11 0.16 4.54 0.21 4.36 0.89 0.05 0 1.33 3.51 0 5.26 3 49.7 Thiamin(mg) 0.03 0.09 0.98 Chol(mg) 0 118.1 Sugar(g) 12.35 0.32 0.18 0.5 0 0.52 0.13 18.91 0 0.13 1.62 0.17 0.98 0.28 0 0 1.7 0.03 0.03 0 0 0 0 2.79 0.44 2.76 0.36 0.38 1.83 0 4.04 0 2.38 0 52.83 Ribo(mg) 0.07 0.02 1.5

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Item Name Banana Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Water(L) 0 0.11 Alcohol(g) 0 0 Thiamin(mg) 0.02 0 Ribo(mg) 0.01 0.21

0.24 0.02 0.01 0.16 0.03 0.03 0.06 0.04 0.02 0.07 0.24 0 0.04 0 0 0.04 0 0 0 0.12 0.02 0.03 0.04 0.01 0 0 0.11 0.24 0 0 1.84 Niacin(mg) 0.67 0.26 0.08 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 0 0 0 0 0 0 Vit B6(mg) 0.37 0.01 0.04 0

0 0.22 0.02 0.03 0 0.02 0.02 0.05 0.01 0.07 0 0 0.02 0.01 0 0.04 0 0 0 0.1 0.01 0.07 0.03 0 0 0 0.08 0 0.04 0 0.98 Vit B12(g) 0 0 0 0.28

0 0.05 0.15 0.05 0.05 0.06 0.01 0.03 0.01 0.13 0 0 0.01 0 0 0 0 0 0 0.02 0 0.04 0.04 0 0 0 0.05 0 0.47 0 1.5 Fol (DFE)(g) 20.2 7.02 6.95 0

0 23.87

0 2.65

0 1.08

0 473.66

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Item Name Banana Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Niacin(mg) 1.82 0.11 0.17 5.4 0.22 0.37 0.25 0.02 1.79 0 0 0.05 0.02 0.01 7.77 0.01 0.01 0.01 1.37 0.04 0.3 0.63 0.01 0 0 0.75 0 1.72 0 23.87 Vit C(mg) 8.79 0 0.09 0 0 0 0 8.37 0 99.03 Vit B6(mg) 0.17 0.07 0.08 0.24 0.06 0.05 0.25 0.03 0.27 0 0 0.05 0.04 0 0.34 0 0 0.01 0.18 0.02 0.08 0.07 0.01 0 0 0.18 0 0.06 0 2.65 Vit D (ug)(g) 0 0 0 1.22 0 0 0.14 0 0.04 1.46 Vit B12(g) 0 0.47 0 0.14 0 0 0 0 0 0 0 0 0 0 0.19 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1.08 Vit A (RAE)(g) 3.03 0 0.07 0 0 0 49.33 5.46 11.91 2,107 Fol (DFE)(g) 22.4 18.43 5.46 1.7 58.2 9.23 36.28 4.35 83.28 0 0 7.6 0.09 0.22 2.27 0.07 0.36 1.08 26.93 4.99 98.73 12.79 3.05 0 0 16.38 0 25.6 0 473.66 Vit A (IU)(IU) 64.64 0 1.42 250.29 0 0 167.83 98.28 39.55 42,308.31

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Item Name Banana Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Vit C(mg) 8.43 8.43 4.86 1.46 8.23 0 0 2.96 0.94 0.1 0 0.07 1.28 0.28 21.4 0.87 0.75 0 5.9 0.4 4 4.21 0 0 7.2 99.03 Alpha-T(mg) 0.1 0.09 0.05 0 0 0.39 0.07 0.33 0.11 0.61 0.33 0.46 0 1.84 22.33 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 0.06 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1.46 Calcium(mg) 5.05 10.53 6.95 149.45 7.11 9.6 52.16 10.92 5.95 29.7 6.15 30.14 5.03 12.17 733.72 Vit A (RAE)(g) 140.7 25.83 0 0 6.55 0 0 0 0 0 3.4 0.05 1.9 1.85 790.95 8.53 0.57 0 0 10.02 50 996.84 0 0 0 2,107 Iron(mg) 0.26 1.05 0.21 0.56 0 1.96 0.14 0.22 0.46 0.81 0.17 0.96 0.04 0.57 16.01 Vit A (IU)(IU) 2813.1 512.29 3.08 0 137.56 0 0 0.8 0.27 0 11.91 1.03 38.01 37.11 15811.98 168.9 15.5 1.48 0.92 33.35 1000 19928.55 0 0.48 1170 42,308.31 Magn(mg) 27.27 31.59 11.2 15.8 2.37 44.16 5.67 9.1 11.48 23.7 6.76 17.83 2.29 27.14 501.06

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Item Name Banana Oatmeal, Cooked with Water Nuts, Walnut, English, Chopped Soymilk, Original and Vanilla, Light, Unsweetened, with Added Calcium, Vitamins A and D Water, Tap Bread, Pita, Whole Wheat Cheese, Brie Apple, Medium Chicken, Breast, Meat and Skin, Boneless, Roasted Spinach, Chopped, Raw Tomatoes, Red Hummus Onions, Red, Sliced Avocado, California Water, Tap Oil, Sunflower (< 60% Linoleic) Onions, Chopped Garlic Clove Ginger Root Alpha-T(mg) 0 2.79 0.01 0 0.01 0.15 0 0 0 1.83 0.1 0.2 0.12 0.02 0 0 1.21 0 11.5 0 22.33 Potas(mg) 361.58 81.9 31.26 142.15 Calcium(mg) 7.11 0 9.2 5.43 0.32 8.5 1.26 3.24 5 58.12 6.24 28.13 1.48 0.92 66.7 20 35.1 7.11 128.96 0 733.72 Zinc(mg) 0.15 1.17 0.22 0.12 Iron(mg) 0 0 0.08 0.05 0.01 0.59 0.01 0.14 0.26 0.85 0.23 1.66 0.3 0.01 0.18 0.9 0.4 0 1.85 1.08 16.01 Sodium(mg) 1.01 4.68 0.14 76.54 Magn(mg) 2.37 0 4 0.75 0.86 16.44 0.26 1.28 0.72 41.11 2.91 27.55 15.74 0.92 0 0 11.7 2.37 135.72 0 501.06

2.37 108.8 43.09 194.74 104.18 167.4 145.76 106.39 32.96 474.44 2.37 0 58.4 12.03 8.3 3,507.61

0 0.97 0.67 0.07 0.43 0.16 0.1 0.67 0.04 0.64 0 0 0.07 0.03 0.01 9.71

7.11 340.48 178.32 1.82 30.19 23.7 3.08 148.83 0.69 7.49 7.11 0 1.6 0.51 0.26 1,192.99

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average Item Name Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Allspice, Ground Thyme, Fresh Bay Leaf Squash, Winter, Butternut, Baked Leeks, Boiled, Drained Beans, Chickpeas, Garbanzo or Bengal Gram, Boiled Rice, Brown, Wild, Cooked Juice, Lemon CABOT Yogurt, Greek Style, Plain FRESH EXPRESS Salad, Organic, Baby Spinach Carrots, Sliced, Boiled, Drained Water, Tap Almonds, Dry Roasted, Salted HIME Seaweed Sheets, Sushi Nori, Roasted Potas(mg) 145.15 1.98 4.87 3.17 402.56 18.1 167.03 49.69 15.71 0 0 274.95 2.37 343.9 0 3,507.61 Zinc(mg) 0.57 0 0.01 0.02 0.18 0.01 0.88 0.66 0.01 0 0 0.23 0 1.59 0 9.71 Sodium(mg) 41.96 0.15 0.07 0.14 5.67 2.08 4.02 1.48 0.15 20.01 45 67.86 7.11 163.74 0 1,192.99

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Nov 04, 2012 Elsie Yao, yao.elsie@gmail.com Profile: Elsie Yao, 3 Day Average

Energy Balance for Nov 02, 2012, Nov 03, 2012

Date Nov 02, 2012 Nov 03, 2012 Total: kCal Consumed 2068 1781 3849 kCal Burned 1472 1472 2944 Net kCal 596 309 905

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

kCal 1609 1924 1472 452

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