Tushar Madan

Food Guide Pyramid Project

The 2005 Dietary Guidelines (DG) Recommendations

for tusharmadan on 6/24/2010

Click directly on the emoticon (face) for more detailed dietary

information.

Dietary Guidelines Number of cup/ Number of cup/oz.

Emoticon
Recommendations oz. Equ. Eaten Equ. Recommended
Grain 14 oz equivalent 6 oz equivalent

Vegetable 4.7 cup equivalent 2.5 cup equivalent

Fruit 0 cup equivalent 1.5 cup equivalent

Milk 0.6 cup equivalent 3 cup equivalent

Meat and Beans 5 oz equivalent 5 oz equivalent

Dietary Guidelines
Emoticon Amount Eaten Recommendation or Goal
Recommendations
Total Fat 43.2% of total calories 25% to 35%

Saturated Fat 8.9% of total calories less than 10%

Cholesterol 144 mg less than 300 mg

Sodium 4620 mg less than 2300 mg

Oils * * *
Discretionary calories (solid fats,
* * *
added sugars, and alcohol)

Nutrient Intakes For tusharmadan on 6/24/2010

A nutrient recommendation is a target or goal for intake of a nutrient. Your requirement for a
particular nutrient is unique to you, but it is likely to be lower than the recommended number. If
your intake is at or above this number, then it is probably adequate. If your intake is below this
number, that does not necessarily mean an inadequate intake. If today's intake is typically what you
eat, and your intake for a nutrient is at or above the recommendation, it is likely that your intake of
that nutrient is adequate. To better assess your usual nutrient intake, you should report foods eaten
for two or more days and review your nutrient intake over time. Click here if you want to see your
nutrient profile with technical assessment information.
 Recommendation or
Nutrient Your Intake
Acceptable Range

Food Energy/Total Calories (kcals) 3859 1851

Protein (gm) 107 52

Carbohydrate (gm) 443 130

Total Fiber (gm) 43 38

Total Fat (gm) 185.3 107.2 - 150.1

Saturated Fat (gm) 38 < 42.9

Monounsaturated Fat (gm) 65 **

Polyunsaturated Fat (gm) 72 **

Linoleic (omega 6) (gm) 62.8 16

Alpha Linolenic (omega 3) (gm) 8.3 1.6

Cholesterol (mg) 144 < 300

Vitamin A (mcg RAE) 2840.9 900

Vitamin C (mg) 58.8 75

Vitamin E (mg α -TE) 28.3 15

Thiamin (mg) 3.3 1.2

Riboflavin (mg) 1.9 1.3

Niacin (mg) 38.5 16

Folate (mcg, DFE) 1656.2 400

Vitamin B6 (mg) 5.4 1.3

Vitamin B12 (mcg) 10.1 2.4

Calcium (mg) 631 1300

Phosphorus (mg) 1498.7 1250

Magnesium (mg) 439.4 410

Iron (mg) 36.8 11

Zinc (mg) 13.9 11

Selenium (mcg) 132.9 55

Potassium (mg) 3537 4700

Sodium (mg) 4620 1500 - 2300

Comparison of Your Intake with

MyPyramid Recommendations
for tusharmadan

Your Pyramid Stats

Milk Intake 0.6 cup equivalent

Milk 3 cup equivalent
Recommendation

Meat and 5 oz equivalent

Beans Intake
Meat and 5 oz equivalent
Beans Recommendat
ion

Vegetables Intake 3.2 cup equivalent

Vegetables 2.5 cup equivalent
Recommendation

Fruits Intake 0 cup equivalent

Fruits 1.5 cup equivalent
Recommendation

Grains Intake
14 oz equivalent
Grains 6 oz equivalent
Recommendation

________________________________________________________
____

Pyramid Percent
Categories Recommendation
Milk 20%
Meat and Beans 100%
Vegetables 128%
Fruits 0%
Grains 233%

The 2005 Dietary Guidelines (DG) Recommendations

for tusharmadan on 6/25/2010
 Click directly on the emoticon (face) for more detailed dietary
information.

Dietary Guidelines Number of cup/ Number of cup/oz.

Emoticon
Recommendations oz. Equ. Eaten Equ. Recommended
Grain 9.2 oz equivalent 6 oz equivalent

Vegetable 1 cup equivalent 2.5 cup equivalent

Fruit 0 cup equivalent 1.5 cup equivalent

Milk 10.5 cup equivalent 3 cup equivalent

Meat and Beans 7.3 oz equivalent 5 oz equivalent

Dietary Guidelines
Emoticon Amount Eaten Recommendation or Goal
Recommendations
Total Fat 40.7% of total calories 25% to 35%

Saturated Fat 17.2% of total calories less than 10%

Cholesterol 678 mg less than 300 mg

Sodium 4456 mg less than 2300 mg

Oils * * *
Discretionary calories (solid fats,
* * *
added sugars, and alcohol)

* Calculations for oils and discretionary calories from foods are under revision.

Nutrient Intakes For tusharmadan on 6/25/2010

A nutrient recommendation is a target or goal for intake of a nutrient. Your requirement for a
particular nutrient is unique to you, but it is likely to be lower than the recommended number. If
your intake is at or above this number, then it is probably adequate. If your intake is below this
number, that does not necessarily mean an inadequate intake. If today's intake is typically what you
eat, and your intake for a nutrient is at or above the recommendation, it is likely that your intake of
that nutrient is adequate. To better assess your usual nutrient intake, you should report foods eaten
for two or more days and review your nutrient intake over time. Click here if you want to see your
nutrient profile with technical assessment information.
Recommendation or
Nutrient Your Intake
Acceptable Range

Food Energy/Total Calories (kcals) 3039 1851

Protein (gm) 181 52

Carbohydrate (gm) 264 130

Total Fiber (gm) 14 38

Total Fat (gm) 137.5 84.4 - 118.2

Saturated Fat (gm) 58.2 < 33.8

Monounsaturated Fat (gm) 45 **

Polyunsaturated Fat (gm) 25 **

Linoleic (omega 6) (gm) 22 16

Alpha Linolenic (omega 3) (gm) 2.4 1.6

Cholesterol (mg) 678 < 300

Vitamin A (mcg RAE) 1550.4 900

Vitamin C (mg) 11.2 75

Vitamin E (mg α -TE) 6.6 15

Thiamin (mg) 2.2 1.2

Riboflavin (mg) 5.7 1.3

Niacin (mg) 28.3 16

Folate (mcg, DFE) 488.9 400

Vitamin B6 (mg) 2.2 1.3

Vitamin B12 (mcg) 12.3 2.4

Calcium (mg) 3439.8 1300

Phosphorus (mg) 3209.8 1250

Magnesium (mg) 430.5 410

Iron (mg) 15.2 11

Zinc (mg) 19.4 11

Selenium (mcg) 198.1 55

Potassium (mg) 4620 4700

Sodium (mg) 4456 1500 - 2300

 ** Nutrient has no established recommendation.

Comparison of Your Intake

with
MyPyramid
Recommendations
for tusharmadan

Your Pyramid Stats

Milk Intake
10.5 cup equivalent
Milk Recommendation 3 cup equivalent

Meat and Beans Intake 7.3 oz equivalent

Meat and 5 oz equivalent
Beans Recommendation

Vegetables Intake 0.6 cup equivalent

Vegetables 2.5 cup equivalent
Recommendation

Fruits Intake 0 cup equivalent

Fruits Recommendation 1.5 cup equivalent

9.2 oz
Grains Intake
equivalent
Grains Recommendation 6 oz equivalent

________________________________________________________
____

Pyramid Percent
Categories Recommendation
Milk 350%
Meat and Beans 146%
Vegetables 24%
Fruits 0%
Grains 153%

The 2005 Dietary Guidelines (DG) Recommendations

for tusharmadan on 6/26/2010

Click directly on the emoticon (face) for more detailed dietary

information.

Dietary Guidelines Number of cup/ Number of cup/oz.

Emoticon
Recommendations oz. Equ. Eaten Equ. Recommended
Grain 7.3 oz equivalent 6 oz equivalent

Vegetable 4.6 cup equivalent 2.5 cup equivalent

Fruit 0.9 cup equivalent 1.5 cup equivalent

Milk 6.8 cup equivalent 3 cup equivalent

Meat and Beans 5 oz equivalent 5 oz equivalent

Dietary Guidelines
Emoticon Amount Eaten Recommendation or Goal
Recommendations
Total Fat 25% of total calories 25% to 35%

Saturated Fat 12.4% of total calories less than 10%

Cholesterol 185 mg less than 300 mg

Sodium 3783 mg less than 2300 mg

Oils * * *
Discretionary calories (solid fats,
* * *
added sugars, and alcohol)

Nutrient Intakes For tusharmadan on 6/26/2010

A nutrient recommendation is a target or goal for intake of a nutrient. Your requirement for a
particular nutrient is unique to you, but it is likely to be lower than the recommended number. If
your intake is at or above this number, then it is probably adequate. If your intake is below this
number, that does not necessarily mean an inadequate intake. If today's intake is typically what you
eat, and your intake for a nutrient is at or above the recommendation, it is likely that your intake of
that nutrient is adequate. To better assess your usual nutrient intake, you should report foods eaten
for two or more days and review your nutrient intake over time. Click here if you want to see your
nutrient profile with technical assessment information.
Recommendation or
Nutrient Your Intake
Acceptable Range

Food Energy/Total Calories (kcals) 2609 1851

Protein (gm) 131 52

Carbohydrate (gm) 368 130

Total Fiber (gm) 57 38

Total Fat (gm) 72.6 72.5 - 101.5

Saturated Fat (gm) 35.9 < 29

Monounsaturated Fat (gm) 22 **

Polyunsaturated Fat (gm) 10 **

Linoleic (omega 6) (gm) 8 16

Alpha Linolenic (omega 3) (gm) 1.9 1.6

Cholesterol (mg) 185 < 300

Vitamin A (mcg RAE) 1952.7 900

Vitamin C (mg) 87 75

Vitamin E (mg α -TE) 12.9 15

Thiamin (mg) 2.6 1.2

Riboflavin (mg) 3.8 1.3

Niacin (mg) 17.8 16

Folate (mcg, DFE) 1363.6 400

Vitamin B6 (mg) 3.6 1.3

Vitamin B12 (mcg) 10.6 2.4

Calcium (mg) 2495.5 1300

Phosphorus (mg) 2845.5 1250

Magnesium (mg) 571.1 410

Iron (mg) 30.7 11

Zinc (mg) 17.1 11

Selenium (mcg) 94.7 55

Potassium (mg) 5935 4700

Sodium (mg) 3783 1500 - 2300

Comparison of Your Intake with

MyPyramid Recommendations
for tusharmadan

Your Pyramid Stats

Milk Intake 6.8 cup equivalent

Milk Recommendation 3 cup equivalent
 Meat and Beans Intake 3.4 oz equivalent
Meat and 5 oz equivalent
Beans Recommendation

Vegetables Intake 2.5 cup equivalent

Vegetables Recommendation 2.5 cup equivalent

Fruits Intake 0.9 cup equivalent

Fruits Recommendation 1.5 cup equivalent

7.3 oz
Grains Intake
equivalent
Grains Recommendation 6 oz equivalent

________________________________________________________
____

Pyramid Percent
Categories Recommendation
Milk 227%
Meat and Beans 68%
Vegetables 100%
Fruits 60%
Grains 122%

There was one day in particular that I ate better than the others. This is was Day 3.
The reason for this day being better than the others is due to the fact that I wasn’t
running around to go anywhere. I was able to stay at home and didn’t need to eat fast
food or anything around the area. Besides this, I also had constant access to healthy
foods and fruits. On the most part, the food I ate was averaging to exactly what my
body needed. I had one bad day where I didn’t seem to get most of the nutrients and
vitamins I needed but in the long haul, the food I ate worked fine. There was not a
certain day where I had less energy, however, had there been such a day I am sure
that the food I ate would have corresponded to it.The Nutrient Intake report talks
about how much energy I burned in a day. Usually what I ate gave me more than I
needed to burn. To lose weight, I would have to cut back on the amount of fast food
and “fatty” foods I eat, and replace that with more fruits and vegetables. To gain
weight, healthily, I would have to just eat more of what I was already eating as long
as it was a balanced diet.