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+&!%#&$%!J'B'*K(L"(#%&!'

 

!-&*:5'23$V"

 

S3*'%3*5V"

g2'5,"[-%36I"!-'5>%"

;C<<.;X<<":5,23*%$"

g2'5,"832'%*-"!-'5>%"

X`0B"635D$"2+"?32'%*-"

S5,:*#D"!-'5>%"_+32D"+22&a"

gE2":5,:*#D"3*:("+22&$=&5I"

82'5$$*#D"!-'5>%"_+32D"+22&a"

gE2"?2'5$$*#D"3*:("+22&$=&5I"

 

p"!":2-'*-#%&")$0"78"2-"(%3",2E"$2&*#D"&*%'"5$"!"(5@%"-2",5G"@5,#%$"2+"$2&*#D",%@%,$"'2":2D?53%"'2"$'5-&53&$0"""

Food Tracker

Food Tracker https://www.supertracker.usda.gov/foodtracker.aspx?print=1 Physical Activity Target Physical Activity Target Sunday 03/09/14 Week of 03/09/14 to 03/15/14

https://www.supertracker.usda.gov/foodtracker.aspx?print=1

Food Tracker https://www.supertracker.usda.gov/foodtracker.aspx?print=1 Physical Activity Target Physical Activity Target Sunday 03/09/14 Week of 03/09/14 to 03/15/14
 

Physical Activity Target

Physical Activity Target

 

Sunday

03/09/14
03/09/14

Week of 03/09/14 to 03/15/14

Sunday 03/09/14 Week of 03/09/14 to 03/15/14

Target

AT LEAST 150 minutes per week

 
Actual 300 minutes

Actual

300 minutes

 

Daily Food Group

Daily Food Group Targets

Targets

More Info>

More Info>

   
 

Grains

Grains

Vegetables

Vegetables

Fruits

Fruits

Dairy

Dairy

Protein Foods

Protein Foods

Target

6

oz.

2! cup(s)

1! cup(s)

3 cup(s)

  • 5 oz.

Eaten

2

oz.

1 cup(s)

! cup(s)

1! cup(s)

  • 7 oz.

Status

Under

Under

Under

Under

Over

Daily Calorie Limit Daily Calorie Limit Allowance 1800 Eaten 1386 Remaining 414
Daily Calorie Limit
Daily Calorie Limit
Allowance
1800
Eaten
1386
Remaining
414

Food Food Tracker Tracker

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Total Eaten:

1386 Calories

 

Breakfast

Breakfast

Greek yogurt, plain, fat free

172

172

Calories

Calories

72

Calories

 
 

! cup

(1 Empty Calories*)

My Favorite

Remove

Edit

Almond milk

28

Calories

! cup

(12 Empty Calories*)

My Favorite

Remove

Edit

Oatmeal, quick, cooked (no

71

Calories

 

salt or fat added)

(0 Empty Calories*)

 

! cup

My Favorite

Remove

Edit

Water, tap

0

Calories

1

cup (8 fl oz)

(0 Empty Calories*)

Lunch

Lunch

My Favorite

Remove

Edit

541

541

Calories

Calories

Water, tap

0

Calories

1

cup (8 fl oz)

(0 Empty Calories*)

My Favorite

Remove

Edit

Brazil nuts

372 Calories

2

ounce(s)

(0 Empty Calories*)

My Favorite

Remove

Edit

Pomegranate, raw

64

Calories

 

! pomegranate (3-3/8"

(0 Empty Calories*)

 

across)

My Favorite

Remove

Edit

Total Percentage of Target Graph Data Related Links: Nutrient Intake Report View By Meal
Total Percentage of Target
Graph
Data
Related Links:
Nutrient Intake Report
View By Meal

Daily Limits

Total Calories Eaten: 1386

Empty Calories* Eaten: 393 Empty Calories* Limit: 161 Total Limit: 1800 Oils Eaten: 7 tsp. Saturated
Empty Calories* Eaten: 393
Empty Calories* Limit: 161
Total Limit: 1800
Oils
Eaten: 7 tsp.
Saturated Fat
Sodium**
Eaten: 17g
Eaten: 1296mg
Limit: 5 tsp.
Limit: 20g
Limit: 1500mg
  • = My Combo

  • = My Recipe

Food Tracker

Food Tracker https://www.supertracker.usda.gov/foodtracker.aspx?print=1 Physical Activity Target Physical Activity Target Monday 03/10/14 Week of 03/09/14 to 03/15/14

https://www.supertracker.usda.gov/foodtracker.aspx?print=1

Food Tracker https://www.supertracker.usda.gov/foodtracker.aspx?print=1 Physical Activity Target Physical Activity Target Monday 03/10/14 Week of 03/09/14 to 03/15/14
 

Physical Activity Target

Physical Activity Target

 

Monday

03/10/14
03/10/14

Week of 03/09/14 to 03/15/14

Monday 03/10/14 Week of 03/09/14 to 03/15/14

Target

AT LEAST 150 minutes per week

 
Actual 300 minutes

Actual

300 minutes

 

Daily Food Group

Daily Food Group Targets

Targets

More Info>

More Info>

   
 

Grains

Grains

Vegetables

Vegetables

Fruits

Fruits

Dairy

Dairy

Protein Foods

Protein Foods

Target

6

oz.

2! cup(s)

1! cup(s)

3 cup(s)

5 oz.

Eaten

1

oz.

1 cup(s)

1 cup(s)

# cup(s)

3! oz.

Status

Under

Under

Under

Under

Under

Daily Calorie Limit Daily Calorie Limit Allowance 1800 Eaten 990 Remaining 810
Daily Calorie Limit
Daily Calorie Limit
Allowance
1800
Eaten
990
Remaining
810

Food Food Tracker Tracker

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Food Food Details Details
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Total Eaten:

990 Calories

 

Breakfast

Breakfast

Oatmeal, quick, cooked (no

156

156

Calories

Calories

71

Calories

 

salt or fat added)

(0 Empty Calories*)

 

! cup

My Favorite

Remove

Edit

Almond milk

28

Calories

! cup

(12 Empty Calories*)

My Favorite

Remove

Edit

Hemp Hearts

57

Calories

1

tablespoon

(0 Empty Calories*)

My Favorite

Remove

Edit

Water, tap

0 Calories

1

cup (8 fl oz)

(0 Empty Calories*)

Lunch

Lunch

My Favorite

Remove

Edit

356

356

Calories

Calories

Apple, raw

55

Calories

1

small (2-1/2" across)

(0 Empty Calories*)

My Favorite

Remove

Edit

Pumpkin or squash seeds,

193

Calories

 
 

unroasted

(0 Empty Calories*)

" cup

My Favorite

Remove

Edit

Swiss cheese

108

Calories

1

slice (1 oz)

(63 Empty Calories*)

My Favorite

Remove

Edit

Total Percentage of Target Graph Data Related Links: Nutrient Intake Report View By Meal
Total Percentage of Target
Graph
Data
Related Links:
Nutrient Intake Report
View By Meal

Daily Limits

Total Calories Eaten: 990

Empty Calories* Eaten: 356 Empty Calories* Limit: 161 Total Limit: 1800 Oils Eaten: 4 tsp. Saturated
Empty Calories* Eaten: 356
Empty Calories* Limit: 161
Total Limit: 1800
Oils
Eaten: 4 tsp.
Saturated Fat
Sodium**
Eaten: 11g
Eaten: 481mg
Limit: 5 tsp.
Limit: 20g
Limit: 1500mg
  • = My Combo

  • = My Recipe

Food Tracker

Food Tracker https://www.supertracker.usda.gov/foodtracker.aspx?print=1 Physical Activity Target Physical Activity Target Tuesday 03/11/14 Week of 03/09/14 to 03/15/14

https://www.supertracker.usda.gov/foodtracker.aspx?print=1

Food Tracker https://www.supertracker.usda.gov/foodtracker.aspx?print=1 Physical Activity Target Physical Activity Target Tuesday 03/11/14 Week of 03/09/14 to 03/15/14
 

Physical Activity Target

Physical Activity Target

 

Tuesday

03/11/14
03/11/14

Week of 03/09/14 to 03/15/14

Tuesday 03/11/14 Week of 03/09/14 to 03/15/14

Target

AT LEAST 150 minutes per week

 
Actual 300 minutes

Actual

300 minutes

 

Daily Food Group

Daily Food Group Targets

Targets

More Info>

More Info>

   
 

Grains

Grains

Vegetables

Vegetables

Fruits

Fruits

Dairy

Dairy

Protein Foods

Protein Foods

Target

  • 6 2! cup(s)

oz.

 

1! cup(s)

3 cup(s)

5

oz.

Eaten

  • 0 1! cup(s)

oz.

 

2 cup(s)

" cup(s)

2

oz.

Status

-

Under

Over

Under

Under

Daily Calorie Limit Daily Calorie Limit Allowance 1800 Eaten 787 Remaining 1013
Daily Calorie Limit
Daily Calorie Limit
Allowance
1800
Eaten
787
Remaining
1013

Food Food Tracker Tracker

Search and add food to view how your daily choices stack up to your food group targets and daily limits. Make tracking and planning ahead simple by using the Copy Meals and Create a Combo features.

Search: All Foods for Food Food Details Details My Favorite Foods List
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Food Food Details Details
My Favorite Foods List

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Total Eaten:

787 Calories

 

Breakfast

Breakfast

Almond milk

Calories

214 Calories

214

28

Calories

 

! cup

(12 Empty Calories*)

My Favorite

Remove

Edit

Greek yogurt, plain, fat free

36

Calories

 

" cup

(0 Empty Calories*)

My Favorite

Remove

Edit

Avocado, raw

60

Calories

" cup, cubes

(0 Empty Calories*)

 

My Favorite

Remove

Edit

Blueberries, raw

21

Calories

 

" cup

(0 Empty Calories*)

My Favorite

Remove

Edit

Pineapple, raw

21

Calories

" cup, chunks

(0 Empty Calories*)

 

My Favorite

Remove

Edit

Pear, raw

48

Calories

! medium (2-21/2 per pound)

(0 Empty Calories*)

 

Lunch

Lunch

My Favorite

Remove

Edit

Calories

6969 Calories

Bean soup, home recipe

69

Calories

 

! cup

(0 Empty Calories*)

My Favorite

Remove

Edit

Water tap

0 Calories

Total Percentage of Target Graph Data Related Links: Nutrient Intake Report View By Meal
Total Percentage of Target
Graph
Data
Related Links:
Nutrient Intake Report
View By Meal

Daily Limits

Total Calories Eaten: 787

Empty Calories* Eaten: 143

Empty Calories* Limit: 161 Total Limit: 1800 Oils Eaten: 3 tsp. Saturated Fat Sodium** Eaten: 5g
Empty Calories* Limit: 161
Total Limit: 1800
Oils
Eaten: 3 tsp.
Saturated Fat
Sodium**
Eaten: 5g
Eaten: 560mg
Limit: 5 tsp.
Limit: 20g
Limit: 1500mg
  • = My Combo

  • = My Recipe

Ms. LP's Nutrients Report 03/09/14 - 03/09/14

Your plan is based on a 1800 Calorie allowance.

Nutrients Target Average Eaten Status Total Calories Protein (g)*** Protein (% Calories)*** Carbohydrate (g)*** Carbohydrate (%
Nutrients
Target
Average Eaten
Status
Total Calories
Protein (g)***
Protein (% Calories)***
Carbohydrate (g)***
Carbohydrate (% Calories)***
Dietary Fiber
Total Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Linoleic Acid (g)***
Linoleic Acid (% Calories)***
Linolenic Acid (g)***
Linolenic Acid (% Calories)***
Omega 3 - EPA
Omega 3 - DHA
Cholesterol
1800 Calories
1386 Calories
Under
46 g
70 g
OK
10 - 35% Calories
20% Calories
OK
130 g
91 g
Under
45 - 65% Calories
26% Calories
Under
21 g
18 g
Under
20 - 35% Calories
41% Calories
< 10% Calories
No Daily Target or Limit
No Daily Target or Limit
11% Calories
14% Calories
11% Calories
Over
Over
No Daily Target or Limit
No Daily Target or Limit
11 g
15 g
OK
5 - 10% Calories
10% Calories
OK
1.1
g
0.5 g
Under
0.6 - 1.2% Calories
0.3% Calories
Under
No Daily Target or Limit
No Daily Target or Limit
< 300 mg
0
mg
No Daily Target or Limit
0
mg
No Daily Target or Limit
109 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1200
mg
982 mg
Under
Potassium
4700
mg
2442
mg
Under
Sodium**
1500
mg
1296
mg
OK
Copper
900 µg
2098
µg
OK
Iron
8 mg
11 mg
OK
Magnesium
320
mg
448 mg
OK
Phosphorus
700
mg
1306
mg
OK
Selenium
55 µg
1110
µg
Over
Zinc
8 mg
11 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 µg RAE
205 µg RAE
Under
Vitamin B6
1.5
mg
0.9
mg
Under
Vitamin B12
2.4
µg
2.2
µg
Under

Vitamin C

  • 75 mg

20

mg

Under

Vitamin D

  • 15 1 µg

µg

 

Under

Vitamin E

  • 15 mg AT

12

mg AT

Under

Vitamin K

  • 90 µg

87

µg

Under

Folate

400

µg DFE

169

µg DFE

Under

Thiamin

  • 1.1 mg

0.8

mg

Under

Riboflavin

  • 1.1 mg

1.1

mg

OK

Niacin

14

mg

11

mg

Under

Choline

425

mg

114

mg

Under

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and

older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

 

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:

 

1) Amount eaten (in grams) compared to your minimum recommended intake.

 

2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.

Ms. LP's Nutrients Report 03/10/14 - 03/10/14

Your plan is based on a 1800 Calorie allowance. Nutrients Target Average Eaten Status Total Calories
Your plan is based on a 1800 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
Protein (g)***
Protein (% Calories)***
Carbohydrate (g)***
Carbohydrate (% Calories)***
Dietary Fiber
Total Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Linoleic Acid (g)***
Linoleic Acid (% Calories)***
Linolenic Acid (g)***
Linolenic Acid (% Calories)***
Omega 3 - EPA
Omega 3 - DHA
Cholesterol
1800 Calories
990 Calories
Under
46 g
42 g
Under
10 - 35% Calories
17% Calories
OK
130 g
85 g
Under
45 - 65% Calories
35% Calories
Under
21 g
11 g
Under
20 - 35% Calories
40% Calories
< 10% Calories
No Daily Target or Limit
No Daily Target or Limit
10% Calories
15% Calories
13% Calories
Over
Over
No Daily Target or Limit
No Daily Target or Limit
11 g
11 g
OK
5 - 10% Calories
10% Calories
OK
1.1
g
3.0 g
OK
0.6 - 1.2% Calories
2.7% Calories
Over
No Daily Target or Limit
No Daily Target or Limit
< 300 mg
0
mg
No Daily Target or Limit
0
mg
No Daily Target or Limit
26 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1200
mg
890 mg
Under
Potassium
4700
mg
1711 mg
Under
Sodium**
1500
mg
481 mg
OK
Copper
900 µg
1524 µg
OK
Iron
8 mg
11 mg
OK
Magnesium
320
mg
458 mg
OK
Phosphorus
700
mg
1139 mg
OK
Selenium
55 µg
32
µg
Under
Zinc
8 mg
10
mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 µg RAE
649 µg RAE
Under
Vitamin B6
1.5
mg
0.9
mg
Under
Vitamin B12
2.4
µg
2.3
µg
Under

Vitamin C

  • 75 mg

78

mg

OK

Vitamin D

  • 15 µg

2

µg

Under

Vitamin E

  • 15 mg AT

14

mg AT

Under

Vitamin K

  • 90 µg

201

µg

OK

Folate

400

µg DFE

241

µg DFE

Under

Thiamin

  • 1.1 mg

0.8

mg

Under

Riboflavin

  • 1.1 mg

1.0

mg

Under

Niacin

14

mg

9

mg

Under

Choline

425

mg

103

mg

Under

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and

older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

 

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:

 

1) Amount eaten (in grams) compared to your minimum recommended intake.

 

2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.

Ms. LP's Nutrients Report 03/11/14 - 03/11/14

Your plan is based on a 1800 Calorie allowance.

Nutrients Target Average Eaten Status Total Calories Protein (g)*** Protein (% Calories)*** Carbohydrate (g)*** Carbohydrate (%
Nutrients
Target
Average Eaten
Status
Total Calories
Protein (g)***
Protein (% Calories)***
Carbohydrate (g)***
Carbohydrate (% Calories)***
Dietary Fiber
Total Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Linoleic Acid (g)***
Linoleic Acid (% Calories)***
Linolenic Acid (g)***
Linolenic Acid (% Calories)***
Omega 3 - EPA
Omega 3 - DHA
Cholesterol
1800 Calories
787 Calories
Under
46 g
24 g
Under
10 - 35% Calories
12% Calories
OK
130 g
88 g
Under
45 - 65% Calories
45% Calories
OK
21 g
16 g
Under
20 - 35% Calories
34% Calories
< 10% Calories
No Daily Target or Limit
5% Calories
20% Calories
No Daily Target or Limit
5% Calories
OK
OK
No Daily Target or Limit
No Daily Target or Limit
11 g
4 g
Under
5 - 10% Calories
5% Calories
OK
1.1
g
0.3
g
Under
0.6 - 1.2% Calories
0.4% Calories
Under
No Daily Target or Limit
3 mg
No Daily Target or Limit
No Daily Target or Limit
< 300 mg
19 mg
No Daily Target or Limit
212 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1200
mg
511 mg
Under
Potassium
4700
mg
1934 mg
Under
Sodium**
1500
mg
560
mg
OK
Copper
900 µg
917
µg
OK
Iron
8 mg
6 mg
Under
Magnesium
320
mg
216
mg
Under
Phosphorus
700
mg
456
mg
Under
Selenium
55 µg
21 µg
Under
Zinc
8 mg
4 mg
Under
Vitamins
Target
Average Eaten
Status
Vitamin A
700 µg RAE
434 µg RAE
Under
Vitamin B6
1.5
mg
1.0
mg
Under
Vitamin B12
2.4
µg
0.8
µg
Under

Vitamin C

  • 75 mg

54

mg

Under

Vitamin D

  • 15 µg

2

µg

Under

Vitamin E

  • 15 mg AT

14

mg AT

Under

Vitamin K

  • 90 µg

152

µg

OK

Folate

400

µg DFE

236

µg DFE

Under

Thiamin

  • 1.1 mg

0.3

mg

Under

Riboflavin

  • 1.1 mg

1.0

mg

Under

Niacin

14

mg

4

mg

Under

Choline

425

mg

190

mg

Under

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and

older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

 

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:

 

1) Amount eaten (in grams) compared to your minimum recommended intake.

 

2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.