MUIDS NUTRIT

Instructions: Over the next five days you will be using this nutrition calculator to assess yo
honest and thorough you are, not on how healthy you are. There is no penalty for having a
opportunity. This calculator is designed to be easy to use, therefore it is not 100% accurat
than this or less than this, your numbers should be a little higher or a little lower. Also to m
into cups. You can see an example of 1 cup of cooked rice to the right. Calculations do no
0.5) or quarters (ex. 0.25). Please follow instructions carefully and ask the teacher if you h
after Day 5 is complete.

Section 1: Vegetables and

Mushrooms Vegetables (Total) Vegetables (Raw)

Monday
Tuesday 2
Wednesday 0.75
Thursday 0.5
Friday 3 2

Section 2: Whole fruit and

100% Fruit Juice Fruit (Total) Whole Fruit

Monday 2 2
Tuesday 2.5 2.5
Wednesday
Thursday 3 3
Friday 2.5 2.5

Section 3: Meat, Fish and Meat (Pork / Beef /

Eggs Chicken) Total Meat (Fish) Total
0.25
Monday
Tuesday 1
Wednesday 0.25
Thursday 1
Friday 1.5

Section 4: Grains and Whole Grains

Starches (Total) Refined Grains (Total)

Monday 1 2
Tuesday 2 2
Wednesday 3.5
Thursday 1.5
Friday 1
Section 5: Nuts, Seeds Nuts / Seeds Nuts / Seeds
and Beans (Total) (Raw)

Monday
Tuesday
Wednesday
Thursday
Friday

Section 6: Dairy Milk (Total) Cheese (Total)

Monday 1
Tuesday 0.5
Wednesday 0.4
Thursday
Friday 0.2

Snacks (sweet - not Snacks

Section 7: Extras including chocolate) (salty / savory)

Monday
Tuesday
Wednesday 1
Thursday 0.75
Friday 0.1

Answer the following questions:

On average, how many different types of fruits and vegetables did you eat per day? Mu
a minimum of 1/4 cup to be counted)

Were any of the meals you ate cooked with coconut oil, olive oil, or natural butter? This is only like
it was cooked at home. If so, enter the total number of meals cooked with this oil.

How many of your total meals / snacks came from a chain restaurant (ex. McDonalds, Pizza Compa
or came in a package (ex. from 7/11)? Count each meal as 1 and each snack as 0.5

Your Results: These will not be

Complex Carbohydrate 23%
Protein 124%
Fiber 47%
Vitamins 61%
Minerals 9%
The Good Good Fats 6%
Bad Fats 63%
 LDL (Bad) Cholesterol 87%
Simple Carbohydrates 85%
Refined Sugar 180%
Sodium 39%

Animal Protein (as a

Be Careful % of total protein) 68%

For many of the above categories, you

Source of Complex
Source of Fiber Fiber (grams) Carbohydrates
Vegetables 18.75 Vegetables
Nuts & Seeds 0 Nuts & Seeds
Whole Grains 12 Whole Grains
Whole Fruit 30 Whole Fruit
Beans 0 Beans
Fruit Juice 0 Mushrooms
Mushrooms 0.75 Coconut
Processed Grain 9 Tofu
Coconut 0
Potato 0
Tofu 0.25

Total (grams) 70.75 Total (grams)

Percent / 5 Days 47% Percent / 5 Days

Source of Simple Simple Carbohydrates Source of Refined

Carbohydrates (grams) Sugar
Fruit Juice 0 Chocolate
Sweet Snacks 148 Ice-Cream
Sweet Drinks 180 Sweetened Yogurt
Processed Grains 270 Sauces
Potatoes 0 Sweet Snacks
Savory Snacks 0 Sweetened Drinks
Chocolate 0
Ice-cream 0

Total (grams) 598 Total (grams)

Percent / 5 Days 85% Percent / 5 Days
 Your Sources of Refined Sugar

Chocolate Ice-Cream Sweetened Yogurt

Sauces Sweet Snacks Sweetened Drinks
NUTRITION CALCULATOR
tion calculator to assess your overall nutrition. Your grade will be based on how
e is no penalty for having an unhealthy diet. Instead, use this as a learning
fore it is not 100% accurate. It is based on a 2,000 calorie diet. If you eat more
r or a little lower. Also to make it easier, all serving sizes have been converted
e right. Calculations do not need to be exact, and can be entered in halves (ex.
nd ask the teacher if you have questions. You will not get your final totals until

Developed by Dan Simonds for use at Mahidol University Internatio

Vegetables (Boiled /
Steamed) Vegetables (Stir-fried) Vegetables (Deep fried)

2
0.75
0.5
1

100% Fruit Juice About: Fruits and Vegetable

Fruits and Vegetables are your main source for Vitamins, Minerals and Fib
Department of Health now suggests that a person consuming a 2,000 cal
fruits and vegetables each day. A serving is about 1/2 cup or 1 cup if you
Because fresh fruits and vegetables contain enzymes, which help your bo
better to consume fresh fruits and vegetables than processed ones. The
the daily recommendation of fruits and vegetables.

Meat (Boiled / Steamed) Meat (Stir-fried) Meat (Deep Fried)

0.25

1
0.25
1
1.5

Potatoes
(Total)
 Nuts / Seeds (Roasted / Beans (Total) *do not
Salted) Soy / Tofu (Total) include green beans

0.25

Yogurt Unsweetened
(Total) Yogurt Sweetened (Total) About: Dai
Dairy is a very controversial topic among nutri
is high in calcium, vitamin D and protein. On
milk is to make baby cows into giant animal
addition, many people are lactose intolerant,
digesting dairy. Finally, there have been majo
animal protein to many seri

Sweet Drinks Chocolates Ice-cream

2
2

Answer:
2
u eat per day? Must be

atural butter? This is only likely if

with this oil. 0

(ex. McDonalds, Pizza Company)

h snack as 0.5 2.5

will not be complete until the end

Most of these are considered beneficial to have in high quantities. Vitamins, minerals, carbohydrat
essential for your body to function. Being above 100% is not a problem for any of these categories
can be bad for your kidneys. Try to keep your levels closer to 100% than 200%, unless you do a lo

Most of these are considered harmful in high quanitities. Try to stay below 100%. LDL (known as '
 Most of these are considered harmful in high quanitities. Try to stay below 100%. LDL (known as '
from food, but some foods encourage your body to produce it. Although we can not live without so
the daily recommendations. Simple carbohydrates basically have the same effect on your body as
considered to be the most significant dietary cause of obesity and disease. Some studies recomme
protein come from animals, and that high levels of animal proteins can lead to heart disease, cance

ategories, you can see where your values come from b

Complex
Carbohydrates
(grams) Source of Protein Protein (grams)
31.25 Vegetables 6.25
0 Nuts & Seeds 0
180 Whole Grains 20
130 Beans 0
0 Mushrooms 0.75
0.75 Processed Grains 54
0 Coconuts 0
1 Potatoes 0
Tofu 5
Savory Snack 0
Meat (B / P / C) 112.5
Meat (Fish) 0
Milk 15.2
Cheese 58.8
Yogurt 0

343 Total (grams) 272.5

23% Percent / 5 Days 124%

Refined Sugar
(grams) Source of Sodium Sodium (miligrams)
0 Chocolate 0
0 Ice-cream 0
0 Cheese 1470
8 Milk 0
129.5 Yogurt (all) 0
132 Sauces 500
Sweet Snacks 370
Savory Snacks 0
Broth 750

269.5 Total (miligrams) 3090

180% Percent / 5 Days 39%
 Your Souces of Sodium Your Sou

Chocolate Ice-cream Cheese

Milk Yogurt (all) Sauces Fruit Juice Sw
Sweet Snacks Savory Snacks Broth Potatoes Sa
LATOR

t Mahidol University International Demonstration School

Mushrooms

0.25

ruits and Vegetables

for Vitamins, Minerals and Fiber. The United States
person consuming a 2,000 calorie diet should eat 9 servings of
s about 1/2 cup or 1 cup if you are eating raw, leafy greens.
n enzymes, which help your body absorb nutrients, it is much
es than processed ones. The picture above shows a plate with
etables.

Eggs Eggs (fried)

1 1

2
 Coconut
(whole or milk)

About: Dairy
ontroversial topic among nutritionists. On the one hand, dairy
m, vitamin D and protein. On the other hand, the purpose of
e baby cows into giant animals, not for humans to drink. In
people are lactose intolerant, meaning they have a hard time
Finally, there have been major studies which link consuming
animal protein to many serious diseases.

Sauces (on all foods) Soup / Curry Broth /

Average Dish = .25 cups Tomato Sauce

0.25
0.5
0.5

il the end of Day 5

tamins, minerals, carbohydrates, fats, protein and fiber are
em for any of these categories. However, too much protein
than 200%, unless you do a lot of strength training.

below 100%. LDL (known as 'bad') cholesterol does not come

es come from below:

Vitamins
61%

Minerals
9%

Good Fats
6%

Animal Protein (Percent

of Total Protein)
68%

Bad Fats
63%

LDL (Bad) Cholesterol

87%
 Your Sources of Simple Carbohydrates

Fruit Juice Sweet Snacks Sweet Drinks Processed Grains

Potatoes Savory Snacks Chocolate Ice-cream