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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.

com Profile: Main Profile, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Main Profile 5 ft. 4 inches 125.0 lbs. 19 years 21.5 Female Not Pregnant Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2351 kcal 45.36 g 258.0 - 373.0 g 51.0 - 89.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 23 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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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 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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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

Macronutrient Ranges for May 07, 2013, May 08, 2013, May 09, 2013

Macronutrient Ranges
1,250 1,000

Calories

750 500 250 0 Carbs Protein Recommended


Carbs Protein Fats Alcohol Recommended 45%-65% 1,058-1,528 kCal 10%-35% 235-823 kCal 20%-35% 470-823 kCal 0% 0 kCal

Fat Actual Intake


Yours 58% 15% 32% 0% 1,138 kCal 283 kCal 616 kCal 0 kCal

Alcohol

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

Fat Breakdown for May 07, 2013, May 08, 2013, May 09, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 1% 2% 0% 6% 9% 14% 25% 50% 75% 100%

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

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

Intake vs. Goals for May 07, 2013, May 08, 2013, May 09, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2351 kcal 45.36 g 1,946.79 kcal 70.69 g 83% 156%

258.0 - 373.0 284.49 g g 51.0 - 89.0 g 68.39 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 23 g * * * < 300 mg 12.33 g 19.43 g 30.13 g 1.15 g 189.91 mg 54%

63%

Essential Fatty Acids


Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 27.11 g 2.54 g 226% 231%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 39.69 g 125.3 g 159%

Other
Water Alcohol 2.7 L * 2.58 L 0g 95%

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 1.47 mg 1.86 mg 24.2 mg 2.65 mg 4.3 g 674.81 g 275.69 mg 4.96 g 775.61 g 12,383.18 IU 20.77 mg 33% 111% 531% 138% 133% 169% 173% 204% 179% 169% 368%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 911.95 mg 19.34 mg 449.83 mg 4,181.15 mg 89% 91% 107% 145%

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 10.41 mg 2,225.29 mg 0% 25% 50% 75% 100% 130% 148%

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

MyPlate Analysis for May 07, 2013, May 08, 2013, May 09, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 8.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.5 oz. eq. 362.0

tips tips tips tips tips

Actual 4.9 oz. eq. 3.5 cup eq. 3.3 cup eq. 1.2 cup eq. 7.9 oz. eq. 326

% Goal 61.7% 117.8% 166.9% 41.7% 122% 90.1%

Your results are based on a 2351 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.

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

Intake Spreadsheet for May 07, 2013


Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 0 2 2.57 7.69 0.93 2.47 6.8 1.07 0 0 13.11 0 7 0 0.58 6.68 12.37 63.27 Quantity 8 fluid ounce(s) 0.75 cup(s) 2 item(s) Medium (7 in. to 7 7/8 in. long) 8 fluid ounce(s) - 8 fl oz is 1 cup 8 ounce(s) 0.1 cup(s) 8 ounce(s) 1 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 1 serving(s) 8 fluid ounce(s) 4.5 piece(s) 12 fluid ounce(s) - 1 bottle 0.2 cup(s) Sliced 1.5 cup(s) halves 0.5 cup(s) Carb(g) 0 25 53.9 11.71 11.76 3.08 41.9 21.01 0.47 0 37.49 0 46 20 2.49 123.38 15.4 413.61 Wt(g) 237 32 236 244 226.8 12.8 406.98 145 236.8 237 300.85 237 125 355 29.2 196.97 64 3,322.4 Fat(g) 0 2.5 0.78 7.93 0.23 6.37 25.5 0.48 0 0 0.7 0 5 0 4.28 1 31.87 86.64 Kcal(kcal) 0 130 210.04 148.84 46.6 74.5 418.07 82.65 2.37 0 203.85 0 240 80 46.72 474.7 372.48 2,530.8 Sat Fat(g) 0 0 0.26 4.55 0.03 0.67 4.18 0.04 0 0 0.12 0 1.5 0 0.62 0 3.34 15.32

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Mono Fat(g) 0 1.5 0.08 1.98 0.01 1.22 12.47 0.07 0 0 0.11 0 0 0 2.86 0 6.08 26.39 Omega-6(g) 0 0 0.11 0.29 0.05 4.2 7.39 0.13 0 0 0.25 0 0 0 0.49 0 20.98 33.88 Water(L) 0.24 0 0.18 2.59 Poly Fat(g) 0 0.5 0.17 0.48 0.09 4.21 7.88 0.21 0.01 0 0.31 0 0 0 0.53 0 21.05 35.43 Omega-3(g) 0 0 0.06 0.18 0.03 0.01 0.48 0.08 0 0 0.06 0 0 0 0.04 0 0.04 1 Alcohol(g) 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 3.38 0 0 0 0 0 0 0 0 0 0 3.38 Diet Fiber(g) 0 2 6.14 0 2.34 1.15 3.33 3.48 0 0 16.01 0 2 0 1.96 14.38 7.1 59.89 Thiamin(mg) 0 0.38 0.07 1.48 Chol(mg) 0 0 0 24.4 0 0 0 0 0 0 0 0 20 0 0 0 0 44.4 Sugar(g) 0 6 28.86 12.32 8.63 0.35 1.51 14.44 0 0 3.98 0 4 19 0.19 105.26 1.75 206.29 Ribo(mg) 0 0.43 0.17 1.69

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Water(L) 0.22 0.21 0 0.25 0.12 0.24 0.24 0.25 0.24 0 0.33 0.02 0.06 0 2.59 Niacin(mg) 0 5.01 1.57 0.22 0.31 0.9 3.37 0.61 0 0 2.21 0 0 12 0.51 5.1 4.51 36.31 Vit C(mg) 0 0 20.53 0 25.3 0.18 192.53 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0.5 0.87 0.09 0.13 0.1 0.21 0.08 0 0 0.4 0 0 1.2 0.08 0 0.51 4.16 Vit D (ug)(g) 0 1 0 3.17 0 0 4.22 Thiamin(mg) 0.11 0.03 0.01 0.25 0.05 0.02 0 0.46 0 0 0 0.02 0 0.07 1.48 Vit B12(g) 0 1.5 0 1.1 0 0 0.02 0 0 0 0 0 0 3.6 0 0 0 6.22 Vit A (RAE)(g) 0 225.23 7.08 112.24 110.05 0 815.53 Ribo(mg) 0.41 0.05 0.03 0.19 0.06 0.01 0 0.14 0 0 0 0.04 0 0.16 1.69 Fol (DFE)(g) 0 171.52 47.2 12.2 34.21 30.34 53.66 8.7 2.37 0 237.62 0 0 0 16.94 19.7 151.68 786.13 Vit A (IU)(IU) 0 750 151.04 395.28 2200.2 1.15 17,314.54

DA Plus 10 Page: 10

May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Item Name Water, Tap POST HONEY BUNCHES OF OATS Cereal w/ Almonds Banana Milk, Whole 3.3% bok choy drink Seeds, Sunflower Kernels, Dry Roasted, Salted Rice, Mushrooms & Almonds (Vegan) Blueberries Tea, Herbal, Prepared Water, Tap Vit C(mg) 0.33 14.06 0 0 15.93 0 2.4 108 2.92 1.97 0.9 192.53 Alpha-T(mg) 0 0.48 0.24 0.17 0.18 3.34 5.12 0.83 0 0 1.18 0 0 0 0.6 8.53 16.7 37.38 Potas(mg) 2.37 65 844.88 322.08 205.7 108.8 206.91 111.65 21.31 2.37 5,774.07 Vit D (ug)(g) 0.05 0 0 0 0 0 0 0 0 0 0 4.22 Calcium(mg) 7.11 0 11.8 275.72 58.4 8.96 52.04 8.7 4.74 7.11 65.39 7.11 30 60 3.5 108.33 44.8 753.71 Zinc(mg) 0 0.3 0.35 0.9 0.12 0.68 1.32 0.23 0.09 0 10.77 Vit A (RAE)(g) 0 4.35 0 0 0 0 0 0 2.04 354.54 0 815.53 Iron(mg) 0 10.8 0.61 0.07 0.48 0.49 1.76 0.41 0.19 0 4.68 0 1.08 0 0.16 5.24 2.43 28.4 Sodium(mg) 7.11 140 2.36 104.92 35.2 52.48 1833.63 1.45 2.37 7.11 2,601.78 Vit A (IU)(IU) 810.08 78.3 0 0 4645.3 0 250 750 178.7 7098.73 5.76 17,314.54 Magn(mg) 2.37 16 63.72 24.4 14.06 16.51 87.49 8.7 2.37 2.37 78.73 2.37 0 0 8.47 63.03 82.56 473.16

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Soup, Lentil Chowder Water, Tap ACE SUSHI Rainbow Sushi VITAMINWATER Essential Avocado Apricots, Dried, Halves, Sulfured Seeds, Sunflower Kernels, Dry Roasted Potas(mg) 801.24 2.37 0 105 141.62 2288.77 544 5,774.07 Zinc(mg) 2.42 0 0 0 0.19 0.77 3.39 10.77 Sodium(mg) 34.37 7.11 350 0 2.04 19.7 1.92 2,601.78

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

Intake Spreadsheet for May 08, 2013


Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 1.74 12.97 0 12.26 6.19 2.6 14.57 0 4.45 5.83 0 0 1.29 6.37 68.27 Mono Fat(g) 0.09 3.75 0 1.78 3.04 0.11 21.04 Quantity 8 fluid ounce(s) 2 item(s) - 2 large eggs 8 fluid ounce(s) 1 cup(s) 0.25 cup(s) 3 item(s) Medium, without skin 1 serving(s) 8 fluid ounce(s) 0.25 cup(s) 2 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 8 fluid ounce(s) Carb(g) 25.79 2.51 0 32.67 7.7 33.42 80.41 0 4.01 25.79 0 0 26.95 12.05 251.31 Poly Fat(g) 0.1 1.31 0 1 10.52 0.65 32.91 Wt(g) 248 120 237 234 32 228 627.46 237 29.25 482 237 237 118 245 3,311.71 Fat(g) 0.5 10.03 0 6.29 15.94 1.19 12.11 0 19.07 3.76 0 0 0.39 3.6 72.88 Trans Fat(g) 0 0 0 0 0 0 0 Kcal(kcal) 111.6 156 0 234 186.24 139.08 479.29 0 191.29 159.06 0 0 105.02 105.35 1,866.93 Sat Fat(g) 0.06 3.35 0 2.89 1.67 0.07 1.77 0 1.79 0.87 0 0 0.13 0.5 13.1 Chol(mg) 0 397.2 0 14.04 0 0 416.06

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Item Name Juice, Orange Mono Fat(g) 7.6 0 2.61 1.08 0 0 0.04 0.94 21.04 Omega-6(g) 0.07 1.1 0 0.9 10.49 0.56 1.63 0 11.14 1.33 0 0 0.05 1.43 28.7 Water(L) 0.22 0.09 0.24 0.18 0 0.19 0.35 0.24 0 0.44 0.24 0.24 0.09 0.22 2.73 Niacin(mg) 0.99 14.93 Poly Fat(g) 1.79 0 13.8 1.54 0 0 0.09 2.1 32.91 Omega-3(g) 0.03 0.04 0 0 0.02 0.1 0.16 0 2.66 0.22 0 0 0.03 0.18 3.44 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.1 2.05 Trans Fat(g) 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0.5 0 0 3.28 3.55 6.84 8.71 0 1.96 3.37 0 0 3.07 0.49 31.76 Thiamin(mg) 0.22 0.07 0 0.27 0.03 0.06 0.65 0 0.1 0.1 0 0 0.04 0.07 1.62 Vit B12(g) 0 4.02 Chol(mg) 0 0 0 4.82 0 0 0 0 416.06 Sugar(g) 20.83 2.68 0 11.14 0.87 20.5 12.22 0 0.76 3.95 0 0 14.43 8.94 96.33 Ribo(mg) 0.07 0.49 0 0.41 0.08 0.06 0.47 0 0.04 0.09 0 0 0.09 0.45 2.26 Fol (DFE)(g) 74.4 745.82

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Niacin(mg) 0.1 0 0.44 2.25 0.78 6.31 0 0.33 1.9 0 0 0.78 1.04 14.93 Vit C(mg) 124 0 0 0.23 0.45 211.36 34.69 0 0.38 4.82 0 0 10.27 0 386.2 Alpha-T(mg) 0.1 0.92 0 0.3 8.35 3.33 3.27 0 0.2 0.29 0 0 17.16 Vit B6(mg) 0.14 0 0.11 0.26 0.14 0.52 0 0.16 0.11 0 0 0.43 0.08 2.05 Vit D (ug)(g) 0 2.04 0 0 0 0 0 0 0 0 0 0 0 2.69 4.73 Calcium(mg) 27.28 93.6 7.11 259.74 22.4 77.52 101.48 7.11 28.67 43.38 7.11 7.11 989.76 Vit B12(g) 1.16 0 0.77 0 0 0 0 0 0 0 0 0 2.08 4.02 Vit A (RAE)(g) 24.8 147.6 0 95.94 0 9.12 0 0 0.29 207.26 0 0 3.54 134.75 623.3 Iron(mg) 0.5 1.72 0 1.43 1.22 0.71 4.69 0 0.85 1.93 0 0 14.37 Fol (DFE)(g) 34.8 0 16.38 75.84 57 393.8 0 28.67 19.28 0 0 23.6 22.05 745.82 Vit A (IU)(IU) 496 658.17 0 391.61 2.88 198.36 418.13 0 5.85 4111.46 0 0 75.52 453.25 6,811.23 Magn(mg) 27.28 15.6 2.37 72.54 41.28 38.76 88.08 2.37 46.22 14.46 2.37 2.37 422.3

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Banana Soymilk, Calcium Fortified Item Name Juice, Orange Eggs, Scrambled, No Added Fat Water, Tap Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted Kiwi Fruit, Green or Chinese Gooseberries Pasta, Fettuccine with Eggplant and Zucchini Water, Tap Nuts, Walnut, English, Chopped Soup, Vegetable, with Beef Broth, Condensed, Prepared with Water Water, Tap Water, Tap Banana Soymilk, Calcium Fortified Alpha-T(mg) 0.12 0.27 17.16 Potas(mg) 496 181.2 2.37 421.2 272 711.36 855.74 2.37 128.99 380.78 2.37 2.37 422.44 298.9 4,178.09 Calcium(mg) 5.9 301.35 989.76 Zinc(mg) 0.12 1.19 0 1.92 1.69 0.32 1.89 0 0.9 1.59 0 0 0.18 0.64 10.44 Iron(mg) 0.31 1.03 14.37 Sodium(mg) 2.48 435.6 7.11 332.28 0.96 6.84 1167.02 7.11 0.58 1219.46 7.11 7.11 1.18 115.15 3,309.99 Magn(mg) 31.86 36.75 422.3

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

Intake Spreadsheet for May 09, 2013


Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Protein(g) 1.07 5.94 8.22 1.21 0 7.55 2.93 5.03 0 2 26.38 1.69 80.54 Quantity 1 cup(s) 1 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 2 teaspoon(s) 8 fluid ounce(s) 3 ounce(s) 1 cup(s) 1 cup(s) 8 fluid ounce(s) 4 cup(s) 3 ounce(s) 1 cup(s) sections 2 teaspoon(s) 1.5 cup(s) slices 8 fluid ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 ounce(s) 0.5 cup(s) Chopped 2 teaspoon(s) 10 item(s) 8 fluid ounce(s) Carb(g) 21.01 28.08 12.18 1.22 0 2.2 5.17 44.77 0 3 0 21.15 188.55 Wt(g) 145 234 244 5.75 237 85.05 133.33 195 237 85 85.05 180 5.33 156 237 244 28.35 74.5 10.25 30 237 2,888.61 Fat(g) 0.48 3.56 2.37 2.99 0 1.1 0.16 1.75 0 0 3.04 0.22 45.66 Kcal(kcal) 82.65 166.14 102.48 34.21 0 48.73 26.67 216.45 0 20 140.33 84.6 31.04 23.4 0 102.48 185.41 23.09 18.14 136.8 0 1,442.63 Sat Fat(g) 0.04 0.73 1.54 0.23 0 0.16 0.05 0.35 0 0 0.86 0.03 8.56

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Protein(g) 1.03 1.01 0 8.22 4.32 0.74 0.5 2.68 0 80.54 Mono Fat(g) 0.07 1.02 0.68 1.86 0 0 0 0.64 0 0 1.05 0.04 0.51 0.01 0 0.68 2.53 0 0.5 1.29 0 10.87 Omega-6(g) 0.13 1.27 0.07 0.75 0 0 0.05 18.73 Carb(g) 1.28 5.66 0 12.18 3.89 4.49 2.06 20.2 0 188.55 Poly Fat(g) 0.21 1.31 0.09 0.75 0 0 0.07 0.63 0 0 0.65 0.05 1.75 0.05 0 0.09 13.37 0.05 0.22 2.77 0 22.05 Omega-3(g) 0.08 0.04 0.01 0 0 0 0.01 3.18 Fat(g) 2.66 0.17 0 2.37 18.49 0.22 0.88 5.21 0 45.66 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.08 0 0.09 Diet Fiber(g) 3.48 3.98 0 0.63 0 0.47 2.8 27.43 Sat Fat(g) 0.28 0.06 0 1.54 1.74 0.02 0.12 0.82 0 8.56 Chol(mg) 0 0 12.2 0 0 12.58 0 0 0 0 72.29 0 0 0 0 12.2 0 0 0 0 0 109.27 Sugar(g) 14.44 0.63 12.69 0.28 0 1.73 2.51 73.27

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Omega-6(g) 0.6 0 0 0.5 0.03 1.75 0.04 0 0.07 10.8 0.03 0.21 2.42 0 18.73 Water(L) 0.12 0.2 0.22 0 0.24 0 0.12 0.14 0.24 0 0.06 0.16 0 0.15 0.24 0.22 0 0.07 0.01 0 0.24 2.41 Niacin(mg) 0.61 0.53 21.35 Omega-3(g) 0.03 0 0 0.03 0.01 0 0.01 0 0.01 2.57 0.02 0.01 0.34 0 3.18 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) 0.08 0.01 1.74 Diet Fiber(g) 3.51 0 2 0 4.32 0.48 0.78 0 0 1.9 1.56 0.41 1.11 0 27.43 Thiamin(mg) 0.05 0.18 0.05 0 0 0 0.19 0.19 0 0 0.06 0.16 0.01 0.04 0 0.05 0.1 0.04 0.01 0.18 0 1.3 Vit B12(g) 0 0 2.65 Sugar(g) 0.68 0 0 0 16.83 0.15 2.61 0 12.69 0.74 3.13 0.03 4.14 0 73.27 Ribo(mg) 0.06 0.04 0.45 0.06 0 0 0.19 0.05 0 0 0 0.07 0.01 0.05 0 0.45 0.04 0.06 0.01 0.09 0 1.63 Fol (DFE)(g) 8.7 14.04 492.48

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Niacin(mg) 0.23 0.2 0 0 1.3 2.98 0 0 11.66 0.51 0.38 0.15 0 0.23 0.32 0.73 0.04 1.49 0 21.35 Vit C(mg) 14.06 0 0 0 0 6.29 7.47 0 0 24 0 95.76 0.07 4.37 0 0 0.37 95.14 0.81 0 248.34 Vit B6(mg) 0.09 0.01 0 0 0 0.28 0 0 0.51 0.11 0.04 0.06 0 0.09 0.15 0.22 0.04 0.04 0 1.74 Vit D (ug)(g) 0 0 2.93 0 0 0 0 0 0 0 0.09 0 0 0 0 2.93 0 0 0 0 5.94 Vit B12(g) 1.15 0 0 0 0 0 0 0 0.29 0 0 0 0 1.15 0 0 0 0.06 0 2.65 Vit A (RAE)(g) 4.35 0 141.52 0 0 0 50.67 0 0 400 5.1 19.8 0 7.8 0 141.52 0.28 116.96 0 0 888.01 Fol (DFE)(g) 12.2 3.05 0 0 69.33 7.8 0 160 3.4 54 12.64 10.92 0 12.2 27.78 34.27 6.05 56.1 0 492.48 Vit A (IU)(IU) 78.3 0 478.24 0.06 0 55.02 1008 0 0 8000 17.86 405 0.48 163.8 0 478.24 5.67 2332.59 0.51 0 13,023.77

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Item Name Blueberries Oatmeal, Cooked with Water Milk, Low Fat, 1% Almonds, Dry Roasted, without Salt Added Water, Tap BOSTON PIZZA DELICIOUS ALTERNATIVES Lemon Baked Salmon Filet Asparagus Rice, Brown, Long Grain, Cooked Water, Tap FRESH EXPRESS Salad, Spinach Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Orange Sections Seeds, Sunflower Kernels, Dry Roasted, Salted Cucumber, Sliced Water, Tap Vit C(mg) 0 248.34 Alpha-T(mg) 0.83 0.19 0.02 1.37 0 0 1.51 0.06 0 0 0.23 0.32 1.39 0.05 0 0.02 0.2 1.18 0.08 0.33 0 7.77 Potas(mg) 111.65 163.8 366 40.94 2.37 0 269.33 83.85 2.37 0 217.73 325.8 45.33 229.32 2.37 2,591.28 Vit D (ug)(g) 0 5.94 Calcium(mg) 8.7 21.06 305 15.35 7.11 1.57 32 19.5 7.11 80 12.76 72 3.73 24.96 7.11 305 27.78 5.22 5.02 24.3 7.11 992.4 Zinc(mg) 0.23 2.34 1.02 0.19 0 0 0.72 1.23 0 0 0.85 0.13 0.28 0.31 0 10.02 Vit A (RAE)(g) 0 888.01 Iron(mg) 0.41 2.11 0.07 0.22 0 1.57 2.85 0.82 0 2.7 0.88 0.18 0.2 0.44 0 0.07 0.82 0.32 0.16 1.41 0 15.24 Sodium(mg) 1.45 9.36 107.36 0.17 7.11 40.87 2.67 9.75 7.11 65 62.94 0 21.87 3.12 7.11 764.11 Vit A (IU)(IU) 0 13,023.77 Magn(mg) 8.7 63.18 26.84 16.16 2.37 0 18.67 83.85 2.37 60 24.66 18 6.88 20.28 2.37 26.84 44.79 8.94 2.97 13.8 2.37 454.04

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average Item Name Milk, Low Fat, 1% Nuts, Walnut, English, Chopped Pepper, Bell or Sweet, Red Hummus Crackers, Wheat Water, Tap Potas(mg) 366 125.02 157.2 17.73 62.1 2.37 2,591.28 Zinc(mg) 1.02 0.88 0.19 0.11 0.52 0 10.02 Sodium(mg) 107.36 0.57 2.98 24.81 275.4 7.11 764.11

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May 08, 2013 Ruth Medrano, ethalwolf@yahoo.com Profile: Main Profile, 3 Day Average

Energy Balance for May 07, 2013, May 08, 2013, May 09, 2013
Date May 07, 2013 May 08, 2013 May 09, 2013 Total: kCal Consumed 2531 1866 1441 5838 kCal Burned 1496 1496 1496 4488 Net kCal 1035 370 -55 1350

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

kCal 2351 1946 1496 450

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