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Val's Meals
Your plan is based on a 2000 Calorie allowance.
Date
11/17/16
Breakfast
Lunch
Dinner
Snacks
2 tablespoon Salad
dressing, italian
2 tablespoon Salad
dressing, italian
1 tablespoon, hulled
Sunflower seeds, dry
roasted
11/18/16
2 tablespoon Salad
dressing, italian
2 tablespoon Salad
dressing, italian
1 tablespoon Sunflower
seeds, hulled, unroasted,
salted
Nutrients
Target
Average Eaten
Status
Total Calories
2000 Calories
1805 Calories
OK
Protein (g)***
46 g
66 g
OK
Protein (% Calories)***
10 - 35% Calories
15% Calories
OK
Carbohydrate (g)***
130 g
195 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
43% Calories
Under
Dietary Fiber
25 g
27 g
OK
Total Sugars
67 g
Added Sugars
< 50 g
33 g
OK
Total Fat
20 - 35% Calories
45% Calories
Over
Saturated Fat
16% Calories
Over
Food Sources
Tips
39% of intake
1. Major food sources of saturated fat to reduce include fullfat cheese, pizza, grain- and ice cream and other dairybased desserts, fried or breaded chicken dishes, sausage,
franks, bacon, and ribs.
2. Cheese, Swiss
31% of intake
11% of intake
5% of intake
5% of intake
6. Almonds, unroasted
4% of intake
1% of intake
1% of intake
1% of intake
Polyunsaturated Fat
10% Calories
Monounsaturated Fat
15% Calories
12 g
18 g
OK
5 - 10% Calories
9% Calories
OK
1.0% Calories
OK
1.1 g
2.1 g
OK
Omega 3 - EPA
2 mg
Omega 3 - DHA
1 mg
Cholesterol
< 300 mg
130 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
1590 mg
OK
Potassium
4700 mg
2597 mg
Under
Sodium**
< 2300 mg
2257 mg
OK
Copper
900 g
1920 g
OK
Iron
18 mg
23 mg
OK
Magnesium
310 mg
418 mg
OK
Phosphorus
700 mg
1510 mg
OK
Selenium
55 g
98 g
OK
Zinc
8 mg
16 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 g RAE
1431 g RAE
OK
Vitamin B6
1.3 mg
2.0 mg
OK
Vitamin B12
2.4 g
6.3 g
OK
Vitamin C
75 mg
46 mg
Under
Food Sources
Tips
1. Spinach, raw
37% of intake
2. Banana, raw
22% of intake
20% of intake
10% of intake
5. Carrot, raw
7% of intake
6. Mushroom, raw
2% of intake
1% of intake
Vitamin D
15 g
5 g
Under
Vitamin E
15 mg AT
20 mg AT
OK
Vitamin K
90 g
359 g
OK
Folate
400 g DFE
1135 g DFE
Over
Thiamin
1.1 mg
1.7 mg
OK
Riboflavin
1.1 mg
2.7 mg
OK
Niacin
14 mg
19 mg
OK
Choline
425 mg
173 mg
Under
Nutrients
Target
Average Eaten
Status
Total Calories
2000 Calories
1586 Calories
Under
Protein (g)***
46 g
84 g
OK
Protein (% Calories)***
10 - 35% Calories
21% Calories
OK
Carbohydrate (g)***
130 g
149 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
37% Calories
Under
Dietary Fiber
25 g
23 g
Under
Total Sugars
56 g
Added Sugars
< 50 g
25 g
OK
Total Fat
20 - 35% Calories
44% Calories
Over
Saturated Fat
14% Calories
Over
Food Sources
Tips
1. Cheese, Swiss
40% of intake
1. Major food sources of saturated fat to reduce include fullfat cheese, pizza, grain- and ice cream and other dairybased desserts, fried or breaded chicken dishes, sausage,
franks, bacon, and ribs.
32% of intake
7% of intake
7% of intake
5% of intake
3% of intake
2% of intake
2% of intake
2% of intake
1% of intake
Polyunsaturated Fat
13% Calories
Monounsaturated Fat
13% Calories
12 g
19 g
OK
5 - 10% Calories
11% Calories
Over
1.4% Calories
Over
1.1 g
2.5 g
OK
Omega 3 - EPA
10 mg
Omega 3 - DHA
185 mg
Cholesterol
< 300 mg
505 mg
Over
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
1021 mg
OK
Potassium
4700 mg
2772 mg
Under
Sodium**
< 2300 mg
2376 mg
Over
Copper
900 g
1662 g
OK
Iron
18 mg
11 mg
Under
Magnesium
310 mg
371 mg
OK
Phosphorus
700 mg
1562 mg
OK
Selenium
55 g
131 g
OK
Zinc
8 mg
10 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 g RAE
1217 g RAE
OK
Vitamin B6
1.3 mg
1.6 mg
OK
Vitamin B12
2.4 g
4.5 g
OK
Vitamin C
75 mg
48 mg
Under
Food Sources
Tips
1. Spinach, raw
48% of intake
2. Banana, raw
21% of intake
10% of intake
4. Carrot, raw
7% of intake
5. Cucumber, raw
6% of intake
4% of intake
7. Mushroom, raw
3% of intake
Vitamin D
15 g
6 g
Under
Vitamin E
15 mg AT
11 mg AT
Under
Vitamin K
90 g
492 g
OK
Folate
400 g DFE
614 g DFE
OK
Thiamin
1.1 mg
0.9 mg
Under
Riboflavin
1.1 mg
1.6 mg
OK
Niacin
14 mg
15 mg
OK
Choline
425 mg
440 mg
OK
5. What are some things that you can do to meet the recommendations more closely and have a
healthier diet? (ex: What are some foods that you should incorporate more of into your diet? What
are some foods that you should eliminate or cut back from your diet? Are there healthier alternatives
that you can replace them with?)
I definitely need to watch my cheese consumption more closely. It the largest contributor to
why I went over in things like saturated fat, cholesterol, and sodium. I can swap the full fat versions out
for a reduced or low fat version. If possible though, it would be best to drastically reduce my cheese
intake overall and switch to better forms of dairy such as low fat milk or yogurt. I also need to
incorporate more fruits into my diet. I had two bananas over the course of two days, so I need to
increase intake in general, and also variety by consuming more citrus fruits. As for my diet, as a whole I
need more variety. My diet between the weekday and weekend were fairly similar. I even had the
same thing for dinner both days. I often get stuck eating the same thing for days straight. Trying to
switch it up more often would provide different micronutrients and phytochemicals that could be very
beneficial.