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Nov 04, 2012

kathleen salas, afia4life@yahoo.com


Profile: Kathleen Salas, 3 Day Average
Profile
Active Profile:

Kathleen Salas

Height:

5 ft. 5 inches

Weight:

173.0 lbs.

Age:

20 years

BMI:

28.8

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Sedentary

Smoker:

No

Strict Vegetarian/Vegan:

No

DRI Goals
Nutrient

DRI

Energy
Kilocalories

2224 kcal

Protein

62.78 g

Carbohydrate

247.0 - 357.0 g

Fat, Total

48.0 - 85.0 g

No recommendation

Saturated Fat

< 22 g

Less than 10% of calories

Monounsaturated Fat

No recommendation

Polyunsaturated Fat

No recommendation

Trans Fatty Acid

No recommendation

Cholesterol

< 300 mg

Less than 300mg recommended

Daily requirement based on grams per


kilogram of body weight

Fat

Essential Fatty Acids


Omega-6 Linoleic

12 g

Omega-3 Linolenic

1.1 g

Carbohydrates

DA Plus 10 Page: 1

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Nutrient

DRI

Dietary Fiber, Total

25 g

Sugar, Total

No recommendation

Other
Water

2.7 L

Alcohol

No recommendation

Vitamins
Thiamin

1.1 mg

Riboflavin

1.1 mg

Niacin

14 mg

Vitamin B6

1.3 mg

Vitamin B12

2.4 g

Folate (DFE)

400 g

Vitamin C

75 mg

Vitamin D (ug)

15 g

Vitamin A (RAE)

700 g

Vitamin A (IU)

2333 IU

Alpha-Tocopherol

15 mg

DRI Adequate Intake

Minerals
Calcium

1000 mg

Iron

18 mg

Magnesium

310 mg

Potassium

4700 mg

Zinc

8 mg

Sodium

1500 mg

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DA Plus 10 Page: 2

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Macronutrient Ranges

Calories

1,000

750

500

250

0
Carbs

Protein
Recommended

Carbs
Protein
Fats
Alcohol

Recommended
45%-65%
1,001-1,446 kCal
10%-35%
222-778 kCal
20%-35%
445-778 kCal
0%
0 kCal

Fat

Alcohol

Actual Intake
Yours
53%
24%
26%
0%

1,010 kCal
458 kCal
505 kCal
0 kCal

DA Plus 10 Page: 3

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified

0%

25%

50%

75%

100%

7%
8%
4%
0%
6%

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

DA Plus 10 Page: 4

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Energy
Kilocalories

2224 kcal

1,921.77 kcal

Protein

62.78 g

114.5 g

Carbohydrate

247.0 - 357.0 252.41 g


g
48.0 - 85.0 g 56.07 g

Fat, Total

86%
182%

Fat
Saturated Fat

< 22 g

15.24 g

69%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol

*
*
*
< 300 mg

18.12 g
9.11 g
0.39 g
143.41 mg

Omega-6 Linoleic

12 g

8.28 g

Omega-3 Linolenic

1.1 g

0.69 g

Dietary Fiber, Total

25 g

32.88 g

Sugar, Total

100.1 g

Water

2.7 L

1.7 L

Alcohol

0g

Thiamin

1.1 mg

1.63 mg

148%

Riboflavin

1.1 mg

2.18 mg

198%

Niacin

14 mg

24.55 mg

175%

Vitamin B6

1.3 mg

2.39 mg

184%

Vitamin B12

2.4 g

3.63 g

151%

Folate (DFE)

400 g

741.86 g

185%

Vitamin C

75 mg

226.13 mg

302%

Vitamin D (ug)

15 g

2.73 g

Vitamin A (RAE)

700 g

1,277 g

182%

Vitamin A (IU)

2333 IU

21,415.93 IU

918%

Alpha-Tocopherol

15 mg

9.19 mg

Calcium

1000 mg

1,660.59 mg

166%

Iron

18 mg

20.17 mg

112%

Magnesium

310 mg

387.74 mg

125%

Potassium

4700 mg

3,709.95 mg

48%

Essential Fatty Acids


69%
63%

Carbohydrates
132%

Other
63%

Vitamins

18%

61%

Minerals

79%

DA Plus 10 Page: 5

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Zinc

8 mg

11.03 mg

138%

Sodium

1500 mg

3,136.07 mg

209%

DA Plus 10 Page: 6

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains

Goal*
8.0 oz. eq.

tips

Actual
2.5 oz. eq.

% Goal
31.4%

Vegetables

3.0 cup eq.

tips

1.2 cup eq.

39%

Fruits

2.0 cup eq.

tips

1.7 cup eq.

83.3%

Dairy

3.0 cup eq.

tips

0.3 cup eq.

10.7%

Protein Foods

6.5 oz. eq.

tips

1.8 oz. eq.

28.4%

80.7

22.3%

Empty Calories

362.0

Your results are based on a 2224 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 4.0 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 7.0 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.

DA Plus 10 Page: 7

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

Intake Spreadsheet for Nov 02, 2012


Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added

Meal
Breakfast
Breakfast

Quantity
16 ounce(s)
3 tablespoon(s)

Wt(g)
453.59
45

Kcal(kcal)
289.1
90

Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks

5 item(s)
5.87 ounce(s)
3 ounce(s)
8 fluid ounce(s)
16 ounce(s)
8 fluid ounce(s)
2 cup(s)
2 tablespoon(s)
8 fluid ounce(s)
1 ounce(s) - oz
(22 whole
kernels)
12 fluid ounce(s)
1 item(s) - 1
item is 1 bar

15
166.29
0
237
453.6
237
276
29.4
237
28.35

68.4
245.04
0
0
806.41
0
44.16
85.55
0
168.68

354.48
28

150
110

STARBUCKS Tall, Non Fat, Vanilla Latte


POWERBAR PRIA Chocolate Peanut Crunch

Snacks
Snacks

Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch

Protein(g)
17.73
3

Carb(g)
51.43
10.5

2,560.71
Fat(g)
3.07
5.25

2,057.35
Sat Fat(g)
0.68
0

1.34
18.89
0
0
59.64
0
3.45
0.11
0
5.97
9
5
124.14
Mono Fat(g)
0.28
0

10.1
18.46
0
0
65.17
0
8.89
3.07
0
6.01
28
16
217.63
Poly Fat(g)
0.44
0

2.6
10.98
0
0
34.24
0
0.19
8.34
0
14.76
0
3.5
82.94
Trans Fat(g)
0.01
0

0.41
6.42
0
0
17.2
0
0.03
1.32
0
1.14
0
2
29.19
Chol(mg)
21.47
0

0.64
3.01
0
0
8.62
23.61

1.38
0.73
0
0
3.66
13.8

0.04
0
0
0
0
0.06

0
39.72
0
0
163.07
229.26

Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta

DA Plus 10 Page: 8

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch
Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch
Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch
Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted

Mono Fat(g)
0
0.01
1.86
0
9.18
0
0
23.61
Omega-6(g)
0.38
0

Poly Fat(g)
0
0.09
3.8
0
3.68
0
0
13.8
Omega-3(g)
0.06
0

Trans Fat(g)
0
0
0
0
0
0
0
0.06
Diet Fiber(g)
7.42
3

Chol(mg)
0
0
0
0
0
5
0
229.26
Sugar(g)
33.32
1.5

1.21
0.62
0
0
3.27
0
0
3.39
0
3.68
0
0
12.56
Water(L)
0.27
0

0.17
0.11
0
0
0.28
0
0
0.42
0
0
0
0
1.04
Alcohol(g)
0
0

0.56
2.54
0
0
9.9
0
5.96
0
0
3.09
0
1
33.46
Thiamin(mg)
0.24
0

2.07
2.35
0
0
14.09
0
3.98
2.45
0
1.4
27
10
98.16
Ribo(mg)
0.43
0

0
0.12
0
0.24
0.25
0.24
0.26
0.02
0.24
0
0
0
1.62
Niacin(mg)
0.97
0

0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.24
0

0.09
0.21
0
0
0.14
0
0.08
0
0
0.02
0
0.45
1.23
Vit B12(g)
0.8
0

0.04
0.36
0
0
0.63
0
0.14
0.01
0
0.27
0
0.51
2.39
Fol (DFE)(g)
96.15
0

20.52

2.04

6.52

386.02

DA Plus 10 Page: 9

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch
Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch
Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch

Niacin(mg)
0.74
1.53
0
0
8.76
0
1.52
0
0
1.01
0
6
20.52
Vit C(mg)
66.59
9

Vit B6(mg)
0.02
0.19
0
0
0.71
0
0.22
0.02
0
0.04
0
0.6
2.04
Vit D (ug)(g)
0
0

Vit B12(g)
0.03
0.51
0
0
1.57
0
0
0
0
0
0
3.6
6.52
Vit A (RAE)(g)
3.21
0

Fol (DFE)(g)
28.05
104.19
0
0
40.48
0
102.12
0
0
15.03
0
0
386.02
Vit A (IU)(IU)
17.79
0

0
71.08
0
0
31.33
0
64.03
0
0
0
0
36
278.04
Alpha-T(mg)
1.63
0

0
0.19
0
0
0.23
0
0
0
0
0
0
0
0.41
Calcium(mg)
326.15
30

0
103.52
0
0
241.47
0
157.32
0.59
0
0
0
0
506.11
Iron(mg)
2.04
1.08

0
796.29
0
0
1911.82
0
3135.36
10.58
0
0.28
500
750
7,122.13
Magn(mg)
60.45
0

0.17
0.81
0
0
3.42
0
0
1.47
0
6.75
0
0
14.24

12.15
525.25
0
7.11
969.82
7.11
35.88
2.06
7.11
75.69
350
300
2,648.34

0.7
1.4
0
0
12.73
0
1.74
0.19
0
1.09
0
3.6
24.56

6.9
34.51
0
2.37
83.86
2.37
30.36
0.88
2.37
79.66
0
60
363.73

DA Plus 10 Page: 10

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
STARBUCKS Tall, Non Fat, Vanilla Latte
POWERBAR PRIA Chocolate Peanut Crunch

Potas(mg)
835.19
0

Zinc(mg)
2.5
0

Sodium(mg)
124.56
210

31.05
322.23
0
2.37
760.89
2.37
474.72
14.11
2.37
201.85
0
0
2,647.15

0.26
2.16
0
0
6.14
0
0.58
0.04
0
0.94
0
2.25
14.86

137.7
436.64
0
7.11
2075.87
7.11
71.76
299.29
7.11
0.85
115
85
3,578

DA Plus 10 Page: 11

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

Intake Spreadsheet for Nov 03, 2012


Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A

Meal
Breakfast
Breakfast

Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted

Breakfast
Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks

Carrots

Snacks

Apple, Medium

Snacks

Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Carrots
Apple, Medium
Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A

Quantity
2 ounce(s)
1 cup(s) Makes 1 cup
reconstituted
1 cup(s) - cubes
1 cup(s) - Whole
12 ounce(s)
1 cup(s) - Slices
8 fluid ounce(s)
8 fluid ounce(s)
12 ounce(s)
1 ounce(s)
0.5 cup(s)
8 fluid ounce(s)
0.5 cup(s) whole or halves
and pieces
1 cup(s) - Strips
or slices
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)

Wt(g)
56.7
68

Kcal(kcal)
193.91
243.44

160
144
340.19
138
237
237
340.17
28.35
90
237
64.5

54.4
46.08
584.09
60.72
0
0
464.72
41.29
20.7
0
374.1

122

50.02

182

94.64

2,228.11
Sat Fat(g)
0.11
0.32

Protein(g)
3.35
23.87

Carb(g)
44
35.49

2,444.92
Fat(g)
0.51
0.49

1.34
0.96
40.73
1.46
0
0
56.59
0.79
2.67
0
10.86
1.13
0.47
144.24
Mono Fat(g)
0.14
0.13

13.06
11.06
85.51
14.56
0
0
17.92
10.25
3.38
0
19.27
11.69
25.13
291.3
Poly Fat(g)
0.2
0.02

0.3
0.43
9.33
0.44
0
0
17.32
0.04
0.23
0
30.81
0.29
0.31
60.52
Trans Fat(g)
0
0

0.08
0.02
1.32
0.03
0
0
5.21
0
0.04
0
5.47
0.05
0.05
12.71
Chol(mg)
0
12.24

22.7

10.38

1.11

179.51

DA Plus 10 Page: 12

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Carrots
Apple, Medium
Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Carrots
Apple, Medium
Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap

Mono Fat(g)
0
0.06
0.15
0.12
0
0
5.35
0
0.01
0
16.72
0.02
0.01
22.7
Omega-6(g)
0.19
0.01

Poly Fat(g)
0.13
0.22
0.85
0.16
0
0
2.96
0
0.1
0
5.51
0.14
0.09
10.38
Omega-3(g)
0.01
0.01

Trans Fat(g)
0
0
0
0
0
0
1.11
0
0
0
0
0
0
1.11
Diet Fiber(g)
4.2
0

Chol(mg)
0
0
0
0
0
0
167.27
0
0
0
0
0
0
179.51
Sugar(g)
31.38
35.49

0.06
0.13
0.7
0.15
0
0
2.56
0
0.02
0
5.47
0.14
0.08
9.51
Water(L)
0.01
0

0.07
0.09
0.14
0
0
0
0.18
0
0.08
0
0.04
0
0.02
0.66
Alcohol(g)
0
0

1.44
2.88
9.22
2.35
0
0
2.13
0.15
2.16
0
2.13
3.42
4.37
34.43
Thiamin(mg)
0.02
0.28

12.58
7.04
3.94
10.89
0
0
4
6.37
0.39
0
3.23
5.78
18.91
139.98
Ribo(mg)
0.04
1.19

0.14
0.13
0.14
0.12
0.24
0.24
0.24
0.01
0.08
0.24
1.86

0
0
0
0
0
0
0
0
0
0
0

0.07
0.03
0.84
0.05
0
0
0.03
0.01
0.09
0
1.76

0.03
0.03
0.49
0.04
0
0
0.38
0.02
0.21
0
2.69

DA Plus 10 Page: 13

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
Cashews, Oil Roasted
Carrots
Apple, Medium
Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Carrots
Apple, Medium
Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Carrots
Apple, Medium
Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Cantaloupe
Strawberries

Water(L)
0
0.11
0.16
1.86
Niacin(mg)
0.23
0.61

Alcohol(g)
0
0
0
0
Vit B6(mg)
0.9
0.23

Thiamin(mg)
0.23
0.08
0.03
1.76
Vit B12(g)
0.1
2.71

Ribo(mg)
0.14
0.07
0.05
2.69
Fol (DFE)(g)
295.97
34

1.17
0.56
6.26
1.55
0
0
25.15
0.45
0.44
0
1.12
1.2
0.17
38.9
Vit C(mg)
0.96
3.81

0.12
0.07
0.12
0.03
0
0
1.85
0.03
0.22
0
0.21
0.17
0.08
4.01
Vit D (ug)(g)
0
7.48

0
0
0
0
0
0
0.75
0
0
0
0
0
0
3.56
Vit A (RAE)(g)
14.18
482.12

33.6
34.56
348.58
6.9
0
0
16.21
2.27
131.4
0
16.12
23.18
5.46
948.26
Vit A (IU)(IU)
278.4
1608.2

58.72
84.67
16.86
7.45
0
0
4.09
1.25
8.82
0
0.19
7.2
8.37
202.4
Alpha-T(mg)
0.15
0.01

0
0
0
0
0
0
0.28
0
0
0
0
0
0
7.76
Calcium(mg)
1.7
837.08

270.4
1.44
438.44
23.46
0
0
137.11
1.98
471.6
0
0
1018.7
5.46
2,864.89
Iron(mg)
2.27
0.21

5411.2
17.28
8758.83
458.16
0
0
1085.11
29.02
9432.9
0
0
20381.3
98.28
47,558.67
Magn(mg)
28.35
79.56

0.08
0.42
7.47

14.4
23.04
1,550.17

0.34
0.59
21.38

19.2
18.72
571.47

DA Plus 10 Page: 14

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Carrots
Apple, Medium
Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Carrots
Apple, Medium

Alpha-T(mg)
0.52
1.06
0
0
1.62
0.02
1.87
0
0.59
0.81
0.33
7.47
Potas(mg)
124.74
1159.4

Calcium(mg)
271.96
8.28
7.11
7.11
165.97
5.09
122.4
7.11
27.74
40.26
10.92
1,550.17
Zinc(mg)
0.81
3

Iron(mg)
7.42
0.39
0
0
2.13
0.34
3.21
0
3.9
0.37
0.22
21.38
Sodium(mg)
13.61
373.32

427.2
220.32
701.98
277.38
2.37
2.37
1029.35
34.79
419.4
2.37
407.64
390.4
194.74
5,394.44

0.29
0.2
1.31
0.23
0
0
1.91
0.06
0.68
0
3.45
0.29
0.07
12.31

25.6
1.44
1338.01
0
7.11
7.11
774.36
469.2
63
7.11
8.39
84.18
1.82
3,174.25

Magn(mg)
47.46
12.42
2.37
2.37
75.45
5.08
78.3
2.37
176.09
14.64
9.1
571.47

DA Plus 10 Page: 15

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

Intake Spreadsheet for Nov 04, 2012


Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange

Meal
Breakfast
Lunch
Lunch
Dinner
Dinner
Dinner
Snacks
Snacks

Quantity
16 ounce(s)
1 serving(s)
8 fluid ounce(s)
2 ounce(s)
12 ounce(s)
8 fluid ounce(s)
8 fluid ounce(s)
1 item(s) - 2 5/8
in. diameter,
sphere

Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange

Protein(g)
17.73
14.57
0
0.86
40.73
0
0
1.23
75.13
Mono Fat(g)
0.28
7.6
0
0
0.15
0
0
0.03
8.06
Omega-6(g)
0.38
1.63
0
0.04
0.7
0
0
0.02
2.78
Water(L)
0.27
0.35
1.62

Carb(g)
51.43
80.41
0
15.55
85.51
0
0
15.39
248.3
Poly Fat(g)
0.44
1.79
0
0.04
0.85
0
0
0.03
3.16
Omega-3(g)
0.06
0.16
0
0.01
0.14
0
0
0.01
0.38
Alcohol(g)
0
0
0

Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini

Wt(g)
453.59
627.46
237
56.7
340.19
237
237
131

Kcal(kcal)
289.1
479.29
0
65.82
584.09
0
0
61.57

2,319.95
Fat(g)
3.07
12.11
0
0.1
9.33
0
0
0.16
24.77
Trans Fat(g)
0.01
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
7.42
8.71
0
2.27
9.22
0
0
3.14
30.75
Thiamin(mg)
0.24
0.65
1.91

1,479.86
Sat Fat(g)
0.68
1.77
0
0.02
1.32
0
0
0.02
3.81
Chol(mg)
21.47
0
0
0
0
0
0
0
21.47
Sugar(g)
33.32
12.22
0
0.44
3.94
0
0
12.25
62.17
Ribo(mg)
0.43
0.47
1.46

DA Plus 10 Page: 16

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap

Water(L)
0.24
0.04
0.14
0.24
0.24
0.11
1.62
Niacin(mg)
0.97
6.31
0
0.31
6.26
0
0
0.37
14.22
Vit C(mg)
66.59
34.69
0
10.11
16.86
0
0
69.69
197.95
Alpha-T(mg)
1.63
3.27
0
0.2
0.52
0
0
0.24
5.85
Potas(mg)
835.19
855.74
2.37
451.13
701.98
2.37
2.37
3,088.25

Alcohol(g)
0
0
0
0
0
0
0
Vit B6(mg)
0.24
0.52
0
0.16
0.12
0
0
0.08
1.12
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
Calcium(mg)
326.15
101.48
7.11
9.95
271.96
7.11
7.11
52.4
783.28
Zinc(mg)
2.5
1.89
0
0.13
1.31
0
0
5.92

Thiamin(mg)
0
0.06
0.84
0
0
0.11
1.91
Vit B12(g)
0.8
0
0
0
0
0
0
0
0.8
Vit A (RAE)(g)
3.21
0
0
3.92
438.44
0
0
14.41
459.99
Iron(mg)
2.04
4.69
0
0.3
7.42
0
0
0.13
14.58
Sodium(mg)
124.56
1167.02
7.11
5.03
1338.01
7.11
7.11
2,655.96

Ribo(mg)
0
0.02
0.49
0
0
0.05
1.46
Fol (DFE)(g)
96.15
393.8
0
13.49
348.58
0
0
39.3
891.32
Vit A (IU)(IU)
17.79
418.13
0
77.49
8758.83
0
0
294.75
9,566.98
Magn(mg)
60.45
88.08
2.37
11.82
47.46
2.37
2.37
13.1
228.01

DA Plus 10 Page: 17

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average
Item Name
Orange

Potas(mg)
237.11
3,088.25

Zinc(mg)
0.09
5.92

Sodium(mg)
0
2,655.96

DA Plus 10 Page: 18

Nov 04, 2012


kathleen salas, afia4life@yahoo.com
Profile: Kathleen Salas, 3 Day Average

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date

kCal Consumed

kCal Burned

Net kCal

Nov 02, 2012

2057

2071

-14

Nov 03, 2012

2228

2071

157

Nov 04, 2012

1480

2071

-591

Total:

5765

6213

-448

Daily Caloric Summary


Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:

kCal
2224
1922
2071
-149

DA Plus 10 Page: 19