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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.

com Profile: Coryn Walker, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Coryn Walker 5 ft. 4 inches 143.0 lbs. 19 years 24.5 Female Not Pregnant Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2507 kcal 51.89 g 281.0 - 406.0 g 55.0 - 97.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 25 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

DA Plus 10 Page: 1

Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 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 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Macronutrient Ranges
1,250 1,000

Calories

750 500 250 0 Carbs Protein Recommended


Carbs Protein Fats Alcohol Recommended 45%-65% 1,128-1,630 kCal 10%-35% 251-877 kCal 20%-35% 501-877 kCal 0% 0 kCal

Fat Actual Intake


Yours 58% 21% 26% 0% 1,351 kCal 489 kCal 608 kCal 0 kCal

Alcohol

DA Plus 10 Page: 3

Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 6% 8% 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 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2507 kcal 51.89 g 2,347.13 kcal 122.23 g 94% 236%

281.0 - 406.0 337.85 g g 55.0 - 97.0 g 67.6 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 25 g * * * < 300 mg 16.16 g 21.19 g 18.98 g 0.01 g 388.14 mg 65%

129%

Essential Fatty Acids


Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 16.31 g 1.33 g 136% 121%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 50.6 g 135.18 g 202%

Other
Water Alcohol 2.7 L * 2.66 L 0g 98%

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 2.68 mg 2.69 mg 31.31 mg 3.47 mg 5.97 g 814.17 g 491.01 mg 2.14 g 959.5 g 17,379.53 IU 21.47 mg 14% 137% 745% 143% 244% 244% 224% 267% 249% 204% 655%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 1,176.31 mg 21.08 mg 664.84 mg 5,433.55 mg 118% 117% 214% 116%

DA Plus 10 Page: 5

Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 14.71 mg 2,359.61 mg 0% 25% 50% 75% 100% 184% 157%

DA Plus 10 Page: 6

Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 9.0 oz. eq. 3.5 cup eq. 2.0 cup eq. 3.0 cup eq. 6.5 oz. eq. 410.0

tips tips tips tips tips

Actual 6.6 oz. eq. 4.1 cup eq. 4.8 cup eq. 1.8 cup eq. 9.8 oz. eq. 365

% Goal 73.3% 117.5% 240.1% 60.6% 150.9% 89%

Your results are based on a 2507 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 2.0 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 8.0 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 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

Intake Spreadsheet for Nov 01, 2012


Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Protein(g) 14.99 13.05 1.27 0 14.49 25.73 2 2.17 6 7.73 1.31 0 28.12 0.38 0 1.34 122.29 Quantity 1.5 item(s) - 1 item is 1 bagel 0.5 cup(s) 0.75 cup(s) sections 12 fluid ounce(s) 0.8 cup(s) 2 cup(s) 1 cup(s) 2 cup(s) Seedless 1 item(s) - 1 item is 1 bottle 1 item(s) 0.5 item(s) - fruit without skin and seeds 8 fluid ounce(s) 5 ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) 1 cup(s) - cubes 1 cup(s) - 1 in. pieces 14 fluid ounce(s) Carb(g) 71.87 1.52 15.86 0 51.97 34.5 13.84 54.66 18 15.28 5.78 0 0 32.98 0 13.06 337.17 Wt(g) 147 108.36 135 355.5 97.6 490 144 302 236 54 66.84 237 141.74 251.2 237 160 144 414.75 3,721.99 Fat(g) 2.25 10.84 0.16 0 23.48 7.59 0.71 0.48 0 10.77 10.3 0 8.99 0.73 0 0.3 76.9 Kcal(kcal) 367.5 155.85 63.45 0 477.26 308.7 61.92 208.38 90 189.54 111.62 0 201.26 135.65 0 54.4 38.88 0 2,464.43 Sat Fat(g) 0 3.25 0.02 0 3.96 4.9 0.02 0.16 0 5.24 1.42 0 1.39 0.19 0 0.08 20.69

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Beet Greens, Boiled, Drained Water, Tap Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Protein(g) 3.7 0 122.29 Mono Fat(g) 0.43 4.32 0.03 0 9.3 2.09 0.07 0.02 0 3.61 6.55 0 2.98 0.15 0 0 0.05 0 29.6 Omega-6(g) 1.26 1.35 0.02 0 8.39 0.15 0.27 0.11 0 1.15 1.12 0 0.24 0.13 0 0.06 0.09 0 14.34 Carb(g) 7.86 0 337.17 Poly Fat(g) 1.38 1.57 0.03 0 9 0.22 0.4 0.14 0 1.34 1.21 0 3.6 0.13 0 0.13 0.1 0 19.25 Omega-3(g) 0.11 0.04 0.01 0 0.61 0.06 0.14 0.03 0 0.19 0.08 0 0.42 0 0 0.07 0.01 0 1.77 Fat(g) 0.29 0 76.9 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 6.03 0 3.24 0 8.78 0 7.63 2.72 3 0.97 4.55 0 0 0.25 0 1.44 4.18 0 42.79 Sat Fat(g) 0.04 0 20.69 Chol(mg) 0 422.41 0 0 0 29.4 0 0 5 22.68 0 0 77.95 0 0 0 0 0 557.45 Sugar(g) 9 1.52 12.62 0 19.52 34.5 7.03 46.75 9 0.25 0.2 0 0 31.78 0 12.58 0.86 0 185.6

DA Plus 10 Page: 9

Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Item Name Bagel, Wheat Eggs, Scrambled Water(L) 0.06 0.08 0.12 0.36 0.01 0.42 0.13 0.24 0 0.02 0.05 0.24 0.1 0.22 0.24 0.14 0.13 0.41 2.94 Niacin(mg) 4.95 0.08 0.38 0 2.09 0.56 0.93 0.57 0 0.9 1.28 0 11.14 0.59 0 1.17 0.72 0 25.36 Vit C(mg) 0 0 219.9 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.22 0.14 0.08 0 0.29 0.24 0.04 0.26 0 0.03 0.19 0 1.16 0.1 0 0.12 0.19 0 3.05 Vit D (ug)(g) 0 1.46 3.59 Thiamin(mg) 0.59 0.07 0.12 0 0.72 0.22 0.03 0.21 0 0.11 0.05 0 0.32 0.04 0 0.07 0.17 0 2.7 Vit B12(g) 0 1.17 0 0 0 2.74 0 0 0 0 0 0 4.51 0 0 0 0 0 8.42 Vit A (RAE)(g) 0 0 1,011.25 Ribo(mg) 0.31 0.48 0.05 0 0.28 1.05 0.04 0.21 0 0.15 0.1 0 0.54 0.04 0 0.03 0.42 0 3.69 Fol (DFE)(g) 158.76 47.65 40.5 0 80.03 53.9 36 6.04 0 32.4 59.49 0 35.43 60.29 0 33.6 20.16 0 664.25 Vit A (IU)(IU) 0 556.54 19,160.63

DA Plus 10 Page: 10

Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Item Name Bagel, Wheat Eggs, Scrambled Orange Sections Water, Tap Vit C(mg) 71.82 0 1.17 3.92 30.24 9.66 0 2.38 5.88 0 0 0.25 0 58.72 35.86 0 219.9 Alpha-T(mg) 0.47 1.1 0.24 0 10.84 0.15 1.68 0.57 0 0.43 1.32 0 0 0.95 0 0.08 2.61 0 20.45 Potas(mg) 242.55 157.19 244.35 3.55 6,782.99 Vit D (ug)(g) 0 0 0 0.12 0 0 2 0 0 0 0 0 0 0 0 0 3.59 Calcium(mg) 29.4 71.34 54 10.67 76.13 896.7 41.76 30.2 200 189.54 8.69 7.11 17.01 27.63 7.11 14.4 164.16 12.44 1,858.28 Zinc(mg) 1.62 1.17 0.09 0 15.62 Vit A (RAE)(g) 14.85 0 0.98 68.6 15.84 9.06 0 58.32 4.68 0 17.01 0 0 270.4 551.52 0 1,011.25 Iron(mg) 4.06 1.83 0.14 0 4.13 0.39 0.89 1.09 0 1.04 0.41 0 1.13 0.25 0 0.34 2.74 0 18.43 Sodium(mg) 645.33 435.63 0 10.67 2,545.39 Vit A (IU)(IU) 303.75 0 18.54 249.9 308.16 199.32 750 186.5 98.26 0 56.69 0 0 5411.2 11021.76 0 19,160.63 Magn(mg) 74.97 13.63 13.5 3.55 170.8 83.3 28.8 21.14 0 13.5 19.38 2.37 41.1 17.58 2.37 19.2 97.92 4.15 627.28

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Cereal, Granola, Prepared Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Blackberries Grapes, Red or Green YOPLAIT Smoothie, Yogurt, Strawberry Banana, Light Quesadilla, Cheese Avocado, California Water, Tap Salmon, Atlantic, Wild, Raw Juice, Pomegranate, Bottled Water, Tap Cantaloupe Beet Greens, Boiled, Drained Water, Tap Potas(mg) 527.04 1146.6 233.28 576.82 260 75.6 338.88 2.37 694.51 537.57 2.37 427.2 1308.96 4.15 6,782.99 Zinc(mg) 3.93 4.36 0.76 0.21 0 0.87 0.45 0 0.91 0.23 0 0.29 0.72 0 15.62 Sodium(mg) 24.4 343 1.44 6.04 120 469.26 5.35 7.11 62.36 22.61 7.11 25.6 347.04 12.44 2,545.39

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

Intake Spreadsheet for Nov 02, 2012


Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 1.93 0 14 8.26 1.07 2.57 7.52 0.63 0 0 10.5 2.36 126.01 Quantity 2 cup(s) - Whole 8 fluid ounce(s) 4 slice(s) 8 fluid ounce(s) 1 cup(s) 3 cup(s) 0.25 cup(s) chopped 1 item(s) Medium, approx 2 1/2 per lb 4 tablespoon(s) 8 fluid ounce(s) 3 ounce(s) - 2 oz dry 100 gram(s) 1 cup(s) Chopped 3 ounce(s) 1 cup(s) 2 cup(s) Chopped 13 fluid ounce(s) 0.5 cup(s) 1 item(s) 8 fluid ounce(s) 0.5 cup(s) Carb(g) 22.12 0 64 12.15 21.01 3.27 3.1 25.66 0 0 61.5 9.45 375.29 Wt(g) 288 237 142 245 145 90 31.25 166 60 237 84 100 149 85.05 195 182 385.12 93.27 23.6 237 72 3,247.29 Fat(g) 0.86 0 4 0.2 0.48 0.35 18.44 0.2 0 0 2.25 0.39 82.55 Kcal(kcal) 92.16 0 340 83.3 82.65 20.7 193.12 96.28 0 0 300 43.33 46.19 195.5 216.45 61.88 0 318.05 116.82 0 420.48 2,626.91 Sat Fat(g) 0.04 0 0.4 0.12 0.04 0.06 1.05 0.01 0 0 0 0 11.33

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Protein(g) 1.48 28.6 5.03 5.13 0 20.15 1.82 0 14.96 126.01 Mono Fat(g) 0.12 0 0 0.05 0.07 0.01 4.69 0.04 0 0 0 0.03 0 2.98 0.64 0.02 0 0.12 1.83 0 13.34 23.93 Omega-6(g) 0.26 0 0 0 0.13 0.02 10.34 30.33 Carb(g) 8.98 0 44.77 12.08 0 58.16 14.63 0 14.4 375.29 Poly Fat(g) 0.45 0 0 0.01 0.21 0.15 10.96 0.05 0 0 0 0.21 0.1 1.34 0.63 0.07 0 0.57 0.89 0 16.66 32.28 Omega-3(g) 0.19 0 0 0 0.08 0.12 0.63 1.58 Fat(g) 0.45 8.12 1.75 0.67 0 1.32 6.02 0 37.05 82.55 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) 5.76 0 6 0 3.48 1.98 2.12 69.4 Sat Fat(g) 0.04 2.63 0.35 0.07 0 0.34 2.95 0 3.21 11.33 Chol(mg) 0 0 0 4.9 0 0 0 0 0 0 0 0 0 82.45 0 0 0 0 0 0 0 87.35 Sugar(g) 14.08 0 4 12.47 14.44 0.38 0.34 89.86

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Omega-6(g) 0.05 0 0 0 0 0.07 1.06 0.6 0.03 0 0.31 0.86 0 16.6 30.33 Water(L) 0.26 0.24 0 0.22 0.12 0.08 0 0.14 0 0.24 0 0.09 0.14 0.05 0.14 0.16 0.38 0.01 0 0.24 0 2.52 Niacin(mg) 1.11 21.74 Omega-3(g) 0 0 0 0 0 0.04 0.13 0.03 0.04 0 0.26 0.02 0 0.04 1.58 Alcohol(g) 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) 0.14 3.78 Diet Fiber(g) 5.15 0 0 9 2.76 3.13 0 3.51 4.73 0 14.46 1.13 0 6.19 69.4 Thiamin(mg) 0.07 0 0 0.11 0.05 0.07 0.02 0.02 0 0 0 0.16 0.08 0.1 0.19 0.13 0 0.84 0.07 0 1.07 2.97 Vit B12(g) 0 4.22 Sugar(g) 16.27 0 0 3 4.92 6.26 0 0.68 3.09 0 1.98 6.05 0 1.89 89.86 Ribo(mg) 0.06 0 0 0.45 0.06 0.17 0.04 0.04 0 0 0 0.16 0.13 0.25 0.05 0.21 0 0.18 0.02 0 0.26 2.08 Fol (DFE)(g) 69.12 1,067.56

DA Plus 10 Page: 15

Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Niacin(mg) 0 0 0.23 0.61 0.65 0.15 0.26 0 0 0 0.98 1.46 4.18 2.98 1.16 0 1.82 0.14 0 6 21.74 Vit C(mg) 169.34 0 0 0 14.06 25.29 0.53 6.97 0 0 0 252.12 190.27 0 0 162.34 0 821.95 Vit B6(mg) 0 0 0.09 0.08 0.18 0.18 0.05 0 0 0 0.32 0.43 0.47 0.28 0.32 0 0.27 0.01 0 0.97 3.78 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B12(g) 0 0 1.23 0 0 0 0 0 0 0 0 0 2.99 0 0 0 0 0 0 0 4.22 Vit A (RAE)(g) 2.88 0 0 4.9 4.35 422.1 0.62 1.66 0 0 0 41.36 233.93 0 0 56.42 0 770.86 Fol (DFE)(g) 0 0 12.25 8.7 174.6 9.69 11.62 0 0 0 0 68.54 10.2 7.8 114.66 0 414.12 2.83 0 163.44 1,067.56 Vit A (IU)(IU) 34.56 0 0 36.75 78.3 8439.3 12.5 38.18 0 0 0 827.27 4665.18 0 0 1133.86 0 15,326.49

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Item Name Strawberries Water, Tap HARVEY'S Toast, Whole Wheat Milk, Fat Free, without Added Vitamin A Blueberries Spinach, Chopped, Raw Nuts, Walnut, Black or American, Chopped, Dried Pear WALDEN FARMS Calorie Free Honey Dijon Vinaigrette Water, Tap BARILLA Pasta, Medium Shells, Whole Grain, Dry Vit C(mg) 0 0 0 1.01 821.95 Alpha-T(mg) 0.84 0 0 0.02 0.83 1.83 0.56 0.2 0 0 0 0 2.35 0.12 0.06 1.42 0 0.2 0 0 25.32 33.74 Potas(mg) 440.64 2.37 0 382.2 111.65 502.2 163.44 197.54 0 2.37 0 5,528.35 Vit D (ug)(g) 0 0 0 0 0 Calcium(mg) 46.08 7.11 0 298.9 8.7 89.1 19.06 14.94 0 7.11 0 17.73 10.43 6.8 19.5 85.54 11.55 114.72 7.55 7.11 56.16 828.1 Zinc(mg) 0.4 0 0 1.03 0.23 0.48 1.05 0.17 0 0 0 17.99 Vit A (RAE)(g) 0 0.47 0 2.16 770.86 Iron(mg) 1.18 0 0 0.07 0.41 2.44 0.98 0.28 0 0 2.16 1.38 0.64 2.93 0.82 1.33 0 4.68 0.59 0 3.78 23.67 Sodium(mg) 2.88 7.11 640 102.9 1.45 71.1 0.62 1.66 540 7.11 0 1,903.04 Vit A (IU)(IU) 15.85 8.73 0 36 15,326.49 Magn(mg) 37.44 2.37 0 26.95 8.7 71.1 62.81 11.62 0 2.37 90 27.58 17.88 28.9 83.85 38.22 3.85 159.49 19.12 2.37 234 928.62

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name GILROY FOODS CONTROLLED MOISTURE Green Bell Peppers, All Cuts Pepper, Bell or Sweet, Red Beef, Steak, Separable Lean, Fried Rice, Brown, Long Grain, Cooked Broccoli Water, Tap Beans, Black, Dry Granola Bar, Hard, Almond Water, Tap Seeds, Sunflower Kernels, Dried Potas(mg) 419.55 314.39 414.8 83.85 575.12 3.85 1383.18 64.43 2.37 464.4 5,528.35 Zinc(mg) 0.35 0.37 4.56 1.23 0.75 0 3.4 0.37 0 3.6 17.99 Sodium(mg) 25.61 5.96 336.6 9.75 60.06 11.55 4.66 60.42 7.11 6.48 1,903.04

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

Intake Spreadsheet for Nov 03, 2012


Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red Meal Breakfast Breakfast Quantity 2 item(s) 0.5 item(s) Medium whole (2 3/5 in. diameter) 12 fluid ounce(s) 0.5 cup(s) Chopped 1 item(s) - 1 item = 1 salad 8 fluid ounce(s) 0.8 cup(s) chopped 3 item(s) - 1 clove 3 cup(s) - Diced 2 cup(s) 15 fluid ounce(s) 5 ounce(s) 4 cup(s) 1 item(s) - 1 fruit (2 1/8 in. diameter) 2 cup(s) 1 cup(s) Seedless 8 fluid ounce(s) Carb(g) 49.11 2.39 35.4 4.49 12 0 11.96 2.98 61.01 74.31 0 0 4.36 5.41 10.35 27.33 301.09 Wt(g) 260 61.5 Kcal(kcal) 600.6 11.07

COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green

Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks Protein(g) 38.35 0.54 0 0.74 7 0 1.41 0.57 2.51 14.92 0 41.32 3.43 0.64 5.87 1.09 118.39

354 74.5 238.14 237 128 9 465 280 444.38 141.75 120 58 266.67 151 237 3,525.93 Fat(g) 26.73 0.12 0 0.22 12 0 0.13 0.04 0.56 1.51 0 0.84 0.47 0.17 0.32 0.24 43.36

132.75 23.09 152 0 51.2 13.41 232.5 347.2 0 184.27 27.6 16.82 53.33 104.19 0 1,950.04 Sat Fat(g) 10.49 0.02 0 0.02 5 0 0.05 0.01 0.04 0.28 0 0.29 0.08 0.02 0.11 0.08 16.48

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red Protein(g) 0 118.39 Mono Fat(g) 9.5 0.02 0 0 0 0 0.02 0 0.06 0.21 0 0.2 0.01 0.01 0 0.01 0 10.04 Omega-6(g) 3.24 0.05 0 0.03 0 0 0.02 0.02 0.11 0.57 0 0 0.03 0.04 0.11 0.06 0 4.27 Water(L) 0.14 0.06 2.52 Carb(g) 0 301.09 Poly Fat(g) 3.76 0.05 0 0.05 0 0 0.02 0.02 0.19 0.6 0 0.25 0.2 0.05 0.13 0.07 0 5.39 Omega-3(g) 0.28 0 0 0.02 0 0 0.01 0 0.08 0.03 0 0 0.17 0.02 0.03 0.02 0 0.64 Alcohol(g) 0 0 0 Fat(g) 0 43.36 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0.03 0 0 0 0 0 0.03 Diet Fiber(g) 2.6 0.74 0 1.56 2 0 2.18 0.19 6.51 12.6 0 0 2.64 1.62 5.6 1.36 0 39.6 Thiamin(mg) 0.77 0.02 2.37 Sat Fat(g) 0 16.48 Chol(mg) 429 0 0 0 24 0 0 0 0 0 0 66.62 0 0 0 0 0 519.62 Sugar(g) 6.03 1.62 35.4 3.13 0 0 5.43 0.09 45.8 2.24 0 0 0.5 1.45 5.01 23.37 0 130.08 Ribo(mg) 0.99 0.01 2.3

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Water(L) 0 0.07 0 0.24 0.11 0.01 0.4 0.19 0.44 0.1 0.11 0.05 0.25 0.12 0.24 2.52 Niacin(mg) 6.11 0.37 0 0.73 0 0 0.15 0.06 2.32 1.98 0 31.28 0.87 0.06 2.61 0.28 0 46.82 Vit C(mg) 0 8.43 8.85 95.14 0 0 9.47 2.81 431.19 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.42 0.05 0 0.22 0 0 0.15 0.11 0.52 0.22 0 1.47 0.23 0.05 0 0.13 0 3.57 Vit D (ug)(g) 0 0 0 0 0 0 0 0 2.83 Thiamin(mg) 0 0.04 0 0 0.06 0.02 0.37 0.3 0 0.19 0.09 0.02 0.38 0.1 0 2.37 Vit B12(g) 1.95 0 0 0 0 0 0 0 0 0 0 3.33 0 0 0 0 0 5.28 Vit A (RAE)(g) 239.2 25.83 0 116.96 0 0 0 0 1,096.37 Ribo(mg) 0 0.06 0 0 0.03 0.01 0.15 0.13 0 0.19 0.23 0.01 0.38 0.11 0 2.3 Fol (DFE)(g) 161.2 9.23 0 34.27 0 0 24.32 0.27 83.7 14 0 2.83 232.8 6.38 138.67 3.02 0 710.69 Vit A (IU)(IU) 1052.18 512.29 0 2332.59 0 0 2.56 0.81 17,651.49

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Asparagus Grapes, Red or Green Water, Tap, Drinking Item Name Breakfast Sandwich, English Muffin with Egg, Cheese and Ham Tomatoes, Red COUNTRY TIME Lemonade Pepper, Bell or Sweet, Red CAMILLE'S Salad, The House Water, Tap, Drinking Onions, Chopped Garlic Clove Pineapple Pasta, Spaghetti, Whole Wheat, Cooked Water, Tap, Drinking Tuna, Yellowfin, Cooked, Dry Heat Spinach, Chopped, Raw Lemon, Peeled Vit C(mg) 222.27 0 0 0 33.72 30.74 14.93 4.83 0 431.19 Alpha-T(mg) 1.51 0.33 0 1.18 0 0 0.03 0.01 0.09 0.84 0 0.41 2.44 0.09 3.01 0.29 0 10.22 Potas(mg) 509.6 145.76 0 157.2 0 0 186.88 36.09 506.85 123.2 0 747.01 669.6 80.04 3,989.3 Vit D (ug)(g) 0 0 0 2.83 0 0 0 0 0 2.83 Calcium(mg) 436.8 6.15 0 5.22 0 7.11 29.44 16.29 60.45 42 13.33 5.67 118.8 15.08 64 15.1 7.11 842.55 Zinc(mg) 4.13 0.1 0 0.19 0 0.02 0.22 0.1 0.56 2.27 0.04 0.64 0.64 0.03 10.52 Vit A (RAE)(g) 13.95 0 0 31.18 562.8 0.58 101.33 4.53 0 1,096.37 Iron(mg) 4.76 0.17 0 0.32 0 0 0.27 0.15 1.35 2.97 0 1.3 3.25 0.35 5.71 0.54 0 21.14 Sodium(mg) 1775.8 3.08 103.25 2.98 508 9.48 5.12 1.53 4.65 8.4 17.77 76.54 94.8 1.16 2,630.4 Vit A (IU)(IU) 269.7 8.4 0 92.14 11252.4 12.76 2015.99 99.66 0 17,651.49 Magn(mg) 52 6.76 0 8.94 0 2.37 12.8 2.25 55.8 84 4.44 59.53 94.8 4.64 37.33 10.57 2.37 438.62

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average Item Name Asparagus Grapes, Red or Green Water, Tap, Drinking Potas(mg) 538.67 288.41 0 3,989.3 Zinc(mg) 1.44 0.11 0.02 10.52 Sodium(mg) 5.33 3.02 9.48 2,630.4

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Nov 19, 2012 Kieona Wilford, kieonawilford@yahoo.com Profile: Coryn Walker, 3 Day Average

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total: kCal Consumed 2465 2626 1950 7041 kCal Burned 1712 1712 1712 5136 Net kCal 753 914 238 1905

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

kCal 2507 2347 1712 635

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