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3. Use the Interactive DRI Calculator to calculate your child’s needs for ALL micro and
macronutrients. You can use clear screenshots or copy & paste the data into your document. (2
points) http://fnic.nal.usda.gov/fnic/interactiveDRI/
4. Design a one-day menu that would meet his/her appropriate calorie needs for healthy
growth and provide him/her all the nutrients (macro and micronutrients identified above) needed.
Aim to closely meet all the calorie, macronutrients (carbs, protein, fat) dietary fiber,
calcium and iron needs as best as possible).
Child’s Name: Alora One-Day Menu
Name of Calories: Carbs Protein Fat (g): Dietary Calcium Iron:
Food/Drink (g): (g): Fiber (g): (% DV): (% DV)
Item:
Breakfast:
½ cup cooked 111 20g 4g 2g 3g 2% 8%
quinoa
1/2 cup collard 25 5g 1g 0 3g 13% 6%
greens
½ cup sliced 82 21g 0 0.2g 2.3g 2% 3%
pineapple
½ cup whole 74 6g 4g 4g 0 14% 0
milk
AM Snack:
½ cup 100% 91 22g 1g 0 1g 2% 8%
prune juice
½ cup cooked 71 16g 2 1g 3g 1% 4%
oatmeal
Lunch:
½ cup black 99 18g 6 0 6g 2% 12%
beans
1/4 cup brown 60 10g 0 0 1g 0% 2%
whole grain
rice
½ cup slice 117 6g 1g 11g 5g 1% 2%
avocado
½ cup 95 15g 3g 2g 1g 14% 2%
chocolate milk
PM Snack:
½ cup sliced 67 17 g 1g 0 2g 0 1%
banana
1/2 trail mix 80 8g 2g 5g 0.5g 1% 3%
honey nut &
caramel
Dinner:
½ cup 170 16g 8g 5g 5g 11% 14%
edamame
½ cup 20 4g 2g 0 2g 2% 5%
asparagus
½ cup tofu 47 8g 2g 1g 2g 5% 4%
½ cup zucchini 10 2g 0 0 0.6g 1% 1%
noodles
1/4 cup cooked 10 2g 1g 0 1g 6% 9%
spinach
HS Snack:
½ cup whole 74 6g 4g 4g 0 14% 0
milk
¼ cup almonds 132 5g 4g 11g 3g 6% 5%
Totals for the 1435 kcal 207g 46g 46.2g 41.1g 97% 89%
Day:
c. How did your menus compare to the MyPlate Plan? Which food groups were adequate in
your menus? Which food groups were inadequate or over adequate in your menus? (4
points)
Fruits: She needs 1.5 cup. I planned a ½ cup sliced pineapple, a ½ cup 100% prune juice , ½ cup
sliced banana. Total is 1.5 cup. It is adequate.
Vegetables: She needs 1.5 cup. Alora is a vegetarian, so much or her diet comes from vegetables.
She got ½ cup collard greens, 1/2 cup edamame, ½ cup asparagus, ¼ cup cooked spinach. She
has adequate number of vegetables.
Grains: She needs 5 ounces. She got ½ cup quinoa, ½ cup cooked oatmeal, ¼ cup whole grain
rice, and ½ trail mix. She is a little inadequate in grains. However, she has sufficient fiber. The
beans and vegetables contribute to the fiber.
Protein: She needs 4 ounces. She got ½ cup black beans, ½ trail nut mix, ½ cup almonds, ½ cup
tofu. With the protein in milk, she has a good protein intake. It is a little over adequate as
different food adds up, especially the milk.
Dairy: She needs 2.5 cups. She is vegetarian; however, she drinks milk (as seen in video). She
had ½ cup whole milk, ½ cup chocolate milk, and ½ cup whole milk. The meal plan is
inadequate in milk. I wasn’t sure if she ate cheese or not. However, she has enough protein
source and her calcium levels are 97%.