Please see the attached documents for instructions

Best not to exceed 2 lbs per week. Fran Kazimierczuk NUTR1030/001 Student Info:

A variety of reports and information combined into one document.

Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake).

Nutrient DRI Goal Notes Basic Components Calories 2,106.04 Protein (g) 76.20 10% - 35% of Calories (adults 19-70 yrs) *~ Carbohydrates (g) 289.58 45% - 65% of Calories (adults 19-70 yrs) * Dietary Fiber (g) 29.48 Fat (g) 65.52 20% - 35% of Calories (adults 19-70 yrs) * Saturated Fat (g) 21.06 Less than 10% of Calories + Mono Fat (g) 23.40 Poly Fat (g) 21.06 Cholesterol (mg) 300.00 Less than 300 mg per day ^ Water (g) 3,700.00 Vitamins Vitamin A - RAE (mcg) 900.00 Vitamin B1 - Thiamin (mg) 1.20 Vitamin B2 - Riboflavin (mg) 1.30 Vitamin B3 - Niacin (mg) 16.00 Vitamin B6 (mg) 1.70 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement * Vitamin C (mg) 90.00 Do not exceed 2000 mg * Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg * Vitamin E - Alpha Tocopherol (mg) 15.00 Folate (mcg) 400.00 Women of child bearing age should take a supplement * Minerals Calcium (mg) 1,000.00 Do not exceed 2500 mg * Iron (mg) 8.00 Do not exceed 45 mg * Magnesium (mg) 420.00 Do not exceed 350 mg by supplement * Phosphorus (mg) 700.00 Do not exceed 4000 mg * Potassium (mg) 4,700.00 Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people + Zinc (mg) 11.00 Do not exceed 40 mg * Sources:

* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant + Dietary Guidelines for Americans ^ Reference Daily Intake ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. DRI Goal Value Nutrient Percent 0 50 100 150 Basic Components Calories 3,313.90 2,106.04 157 % Calories from Fat 1,368.58 589.69 232 % Calories from SatFat 661.79 189.54 349 % Protein (g) 113.97 76.20 *150 % Protein (% Calories) 13.76 14.47 *95 % Carbohydrates (g) 369.89 289.58 128 % Carbohydrates (% Calories) 44.65 55.00 81 % Total Sugars (g) 202.40 ^ Dietary Fiber (g) 11.51 29.48 39 % Soluble Fiber (g) 0.00 InSoluble Fiber (g) 0.00 Fat (g) 152.06 65.52 232 % Fat (% Calories) 41.30 28.00 147 % Saturated Fat (g) 73.53 21.06 ~349 % Trans Fat (g) 1.23 Mono Fat (g) 23.50 23.40 100 % Poly Fat (g) 10.15 21.06 48 % Cholesterol (mg) 440.15 300.00 ~147 % Water (g) 1,595.22 3,700.00 43 % Vitamins Vitamin A - RAE (mcg) 982.26 900.00 109 % Vitamin B1 - Thiamin (mg) 2.16 1.20 180 % Vitamin B2 - Riboflavin (mg) 4.92 1.30 379 % Vitamin B3 - Niacin (mg) 56.58 16.00 354 % Vitamin B6 (mg) 5.59 1.70 329 % Vitamin B12 (mcg) 16.93 2.40 705 % Vitamin C (mg) 60.02 90.00 67 % Vitamin D - mcg (mcg) 10.68 15.00 71 % Vitamin E - a-Toco (mg) 2.59 15.00 17 % Folate (mcg) 368.23 400.00 92 % Minerals Calcium (mg) 1,899.66 1,000.00 190 % Iron (mg) 26.87 8.00 336 % Magnesium (mg) 145.71 420.00 35 % Phosphorus (mg) 1,393.50 700.00 199 % Potassium (mg) 1,798.90 4,700.00 38 % Sodium (mg) 5,432.57 2,300.00 ~236 % Zinc (mg) 7.55 11.00 69 % Other Omega-3 (g) 1.36 + Omega-6 (g) 8.34 + Alcohol (g) 0.00 Caffeine (mg) 180.33 * Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

^ Total Sugars includes those naturally occuring in food and added sugars.

~ This value is a recommended consumption limit, not a goal.

+ There is no established recommendation for Omega-3 and Omega-6.

Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list. Item Day Meal Amount Cals FatCal SatFatCal Prot (g) Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: cup 1.5 232.5 9.4 2.5 2.5 milk, whole, 3.25%, with vitamin cup 2 297.7 142.7 81.9 15.4 coffee, brewed, with tap water cup 1 2.4 0.4 0.0 0.3 cream, half & half (USDA) Tbs 2 36.9 27.9 18.0 0.9 sugar, white, granulated (USDA) tsp 2 32.6 0.0 0.0 0.0 Lunch cheese puffs, crunchy, flamin' g 7 42.0 24.4 3.3 0.5 energy drink, Monster (USDA: fl-oz 8.3 117.0 0.0 0.0 1.2 bread, soft white (USDA) slice 2 154.3 17.3 3.6 5.1 lunchmeat, turkey breast (USDA) oz 3 85.0 17.9 2.0 13.8 cheese, swiss (USDA) slice 2 220.1 156.1 91.8 15.1 bacon, pan fried, cured (USDA) slice 3 161.5 108.8 37.0 11.7 dressing, mayonnaise type Tbs 2 73.5 57.1 8.8 0.2 Dinner pizza, pan, fiery hawaiian, slice 3 930.0 405.0 216.0 36.0 lemonade, Country Time fl-oz 16 180.0 0.0 0.0 0.0 Snack ice cream, soft serve, chocolate cup 1 381.8 201.2 115.4 7.0 cone, ice cream, cake type ea 1 16.7 2.4 0.4 0.3 Item Day Meal Amount Cals FatCal SatFatCal Prot (g) Mon 09- 30-2019 Snack doughnut, filled, custard, ea 1 350.0 198.0 81.0 4.0 Day Total -- 3313.9 1368.6 661.8 114.0 Average Day Total -- 3313.9 1368.6 661.8 114.0 Item Day Meal Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 56.2 22.3 1.4 1.0 milk, whole, 3.25%, with vitamin 23.4 23.4 0.0 0.0 0.0 15.9 coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 0.0 cream, half & half (USDA) 1.4 1.2 0.0 0.0 0.0 3.1 sugar, white, granulated (USDA) 8.4 8.4 0.0 0.0 0.0 0.0 Lunch cheese puffs, crunchy, flamin' 3.7 0.0 0.2 2.7 energy drink, Monster (USDA: 28.1 27.2 0.0 0.0 0.0 0.0 bread, soft white (USDA) 28.7 3.3 1.6 1.9 lunchmeat, turkey breast (USDA) 2.0 2.0 0.0 0.0 0.0 2.0 cheese, swiss (USDA) 0.8 0.0 0.0 0.0 0.0 17.3 bacon, pan fried, cured (USDA) 0.6 0.0 0.0 0.0 0.0 12.1 dressing, mayonnaise type 4.3 2.9 0.0 0.0 0.0 6.3 Dinner pizza, pan, fiery hawaiian, 90.0 12.0 6.0 45.0 lemonade, Country Time 46.0 46.0 0.0 0.0 0.0 0.0 Snack ice cream, soft serve, chocolate 38.2 36.4 1.2 22.4 cone, ice cream, cake type 3.2 0.2 0.1 0.3 doughnut, filled, custard, 35.0 17.0 1.0 22.0 Day Total 369.9 202.4 11.5 0.0 0.0 152.1 Average Day Total 369.9 202.4 11.5 0.0 0.0 152.1 Item Day Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 0.3 0.0 0.2 0.4 0.0 2.6 milk, whole, 3.25%, with vitamin 9.1 0.5 4.0 0.9 48.8 430.1 coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 235.4 cream, half & half (USDA) 2.0 0.1 0.9 0.1 10.5 24.4 sugar, white, granulated (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Lunch cheese puffs, crunchy, flamin' 0.4 0.0 0.0 energy drink, Monster (USDA: 0.0 0.0 0.0 0.0 0.0 219.2 bread, soft white (USDA) 0.4 0.0 0.3 0.9 0.0 21.1 lunchmeat, turkey breast (USDA) 0.2 0.0 0.7 0.4 42.5 64.5 cheese, swiss (USDA) 10.2 0.5 4.5 0.7 52.1 21.1 bacon, pan fried, cured (USDA) 4.1 0.0 5.3 2.1 34.1 8.1 dressing, mayonnaise type 1.0 0.0 1.5 3.6 5.6 18.0 Dinner pizza, pan, fiery hawaiian, 24.0 0.0 90.0 lemonade, Country Time 0.0 0.0 0.0 0.0 447.8 Snack ice cream, soft serve, chocolate 12.8 6.0 0.8 156.5 102.8 cone, ice cream, cake type 0.0 0.1 0.1 0.0 0.2 doughnut, filled, custard, 9.0 0.0 0.0 Day Total 73.5 1.2 23.5 10.2 440.1 1595.2 Average Day Total 73.5 1.2 23.5 10.2 440.1 1595.2 Item Day Meal A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 283.5 1.2 1.1 17.4 2.2 5.1 milk, whole, 3.25%, with vitamin 224.5 0.2 0.8 0.4 0.2 2.2 coffee, brewed, with tap water 0.0 0.0 0.2 0.4 0.0 0.0 cream, half & half (USDA) 29.1 0.0 0.0 0.0 0.0 0.0 sugar, white, granulated (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Lunch cheese puffs, crunchy, flamin' 0.0 0.0 0.0 0.2 energy drink, Monster (USDA: 0.0 0.1 2.0 25.3 2.5 6.4 bread, soft white (USDA) 0.0 0.3 0.1 2.8 0.0 0.0 lunchmeat, turkey breast (USDA) 0.0 0.0 0.1 6.1 0.3 0.3 cheese, swiss (USDA) 161.3 0.0 0.2 0.0 0.0 1.7 bacon, pan fried, cured (USDA) 3.8 0.2 0.1 3.6 0.2 0.4 dressing, mayonnaise type 1.5 0.0 0.0 0.0 0.0 0.0 Dinner pizza, pan, fiery hawaiian, lemonade, Country Time 0.0 Snack ice cream, soft serve, chocolate 278.6 0.1 0.3 0.2 0.1 0.9 cone, ice cream, cake type 0.0 0.0 0.0 0.2 0.0 0.0 doughnut, filled, custard, 0.0 Day Total 982.3 2.2 4.9 56.6 5.6 16.9 Average Day Total 982.3 2.2 4.9 56.6 5.6 16.9 Item Day Meal C (mg) D (mcg) E-Toco (mg) Fola (mcg) Calc (mg) Iron (mg) Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 15.2 3.0 0.0 240.7 1.9 16.8 milk, whole, 3.25%, with vitamin 0.0 6.3 0.3 24.4 551.4 0.1 coffee, brewed, with tap water 0.0 0.0 0.0 4.7 4.7 0.0 cream, half & half (USDA) 0.3 0.0 0.1 0.9 32.1 0.0 sugar, white, granulated (USDA) 0.0 0.0 0.0 0.0 0.1 0.0 Lunch cheese puffs, crunchy, flamin' 0.0 0.0 0.1 energy drink, Monster (USDA: 0.0 0.0 0.0 0.0 0.0 0.1 bread, soft white (USDA) 0.0 0.0 0.1 64.4 83.5 2.1 lunchmeat, turkey breast (USDA) 0.0 0.1 0.1 3.4 6.0 0.3 cheese, swiss (USDA) 0.0 0.0 0.3 5.6 498.4 0.1 bacon, pan fried, cured (USDA) 0.0 0.1 0.1 0.0 3.8 0.3 dressing, mayonnaise type 0.0 0.0 0.4 1.8 1.5 0.0 Dinner pizza, pan, fiery hawaiian, 39.6 450.0 5.4 lemonade, Country Time 0.0 Snack ice cream, soft serve, chocolate 1.4 1.2 1.0 15.5 225.3 0.4 cone, ice cream, cake type 0.0 0.0 0.0 6.9 1.0 0.1 doughnut, filled, custard, 3.6 40.0 1.1 Day Total 60.0 10.7 2.6 368.2 1899.7 26.9 Average Day Total 60.0 10.7 2.6 368.2 1899.7 26.9 Item Day Meal Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g) Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 5.0 29.6 47.9 294.8 0.1 0.0 milk, whole, 3.25%, with vitamin 48.8 409.9 644.2 209.8 1.8 0.4 coffee, brewed, with tap water 7.1 7.1 116.0 4.7 0.0 0.0 Item Day Meal Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g) Mon 09- 30-2019 Breakfast cream, half & half (USDA) 3.0 28.5 39.6 18.3 0.1 0.0 sugar, white, granulated (USDA) 0.0 0.0 0.2 0.1 0.0 0.0 Lunch cheese puffs, crunchy, flamin' 61.7 energy drink, Monster (USDA: 0.0 0.0 5.0 191.7 0.0 0.0 bread, soft white (USDA) 13.3 56.8 73.1 284.2 0.4 0.1 lunchmeat, turkey breast (USDA) 17.0 199.0 341.0 784.1 0.7 0.0 cheese, swiss (USDA) 18.5 321.4 40.3 104.7 2.4 0.1 bacon, pan fried, cured (USDA) 10.7 133.9 172.1 581.0 1.0 0.1 dressing, mayonnaise type 0.6 3.8 10.6 192.1 0.0 0.4 Dinner pizza, pan, fiery hawaiian, 2280.0 lemonade, Country Time 180.0 0.0 Snack ice cream, soft serve, chocolate 20.6 199.5 304.4 104.9 0.9 0.3 cone, ice cream, cake type 1.0 3.9 4.5 10.2 0.0 0.0 doughnut, filled, custard, 130.0 Day Total 145.7 1393.5 1798.9 5432.6 7.6 1.4 Average Day Total 145.7 1393.5 1798.9 5432.6 7.6 1.4 Item Day Meal Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (ozeq) Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 0.4 0.0 0.0 0.0 0.0 3.4 milk, whole, 3.25%, with vitamin 0.6 0.0 0.0 0.0 1.8 0.0 coffee, brewed, with tap water 0.0 0.0 94.7 0.0 0.0 0.0 cream, half & half (USDA) 0.1 0.0 0.0 0.0 0.0 0.0 sugar, white, granulated (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Lunch cheese puffs, crunchy, flamin' 0.0 0.0 0.0 0.0 0.0 energy drink, Monster (USDA: 0.0 0.0 82.2 0.0 0.0 0.0 bread, soft white (USDA) 0.8 0.0 0.0 0.0 0.0 1.7 lunchmeat, turkey breast (USDA) 0.2 0.0 0.0 0.0 0.0 0.0 cheese, swiss (USDA) 0.6 0.0 0.0 0.0 1.7 0.0 bacon, pan fried, cured (USDA) 1.9 0.0 0.0 0.0 0.0 0.0 dressing, mayonnaise type 3.2 0.0 0.0 0.0 0.0 0.0 Dinner pizza, pan, fiery hawaiian, 0.0 0.0 0.0 1.5 5.4 lemonade, Country Time 0.0 0.0 0.0 0.0 0.0 0.0 Snack ice cream, soft serve, chocolate 0.5 0.0 3.4 0.0 0.0 0.0 cone, ice cream, cake type 0.1 0.0 0.0 0.0 0.0 0.0 doughnut, filled, custard, 0.0 Day Total 8.3 0.0 180.3 0.0 5.0 10.4 Average Day Total 8.3 0.0 180.3 0.0 5.0 10.4 Item Day Meal MyVeg(cup) MyProt (ozeq) XxFruit XxOCarb XxStarch XxVeg Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 0.0 0.0 0.0 0.0 3.7 0.0 milk, whole, 3.25%, with vitamin 0.0 0.0 0.0 0.0 0.0 0.0 coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 0.0 cream, half & half (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 sugar, white, granulated (USDA) 0.0 0.0 0.0 0.6 0.0 0.0 Lunch cheese puffs, crunchy, flamin' 0.0 0.0 0.0 0.0 0.2 0.0 Item Day Meal MyVeg(cup) MyProt (ozeq) XxFruit XxOCarb XxStarch XxVeg Mon 09- 30-2019 Lunch energy drink, Monster (USDA: 0.0 0.0 0.0 1.9 0.0 0.0 bread, soft white (USDA) 0.0 0.0 0.0 0.0 1.9 0.0 lunchmeat, turkey breast (USDA) 0.0 2.9 0.0 0.0 0.0 0.0 cheese, swiss (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 bacon, pan fried, cured (USDA) 0.0 1.7 0.0 0.0 0.0 0.0 dressing, mayonnaise type 0.0 0.0 0.0 0.0 0.0 0.0 Dinner pizza, pan, fiery hawaiian, 0.0 2.9 0.0 0.0 6.0 0.0 lemonade, Country Time 0.0 0.0 0.0 3.0 0.0 0.0 Snack ice cream, soft serve, chocolate 0.0 0.0 0.0 2.5 0.0 0.0 cone, ice cream, cake type 0.0 0.0 0.0 0.2 0.0 0.0 doughnut, filled, custard, 0.0 2.3 0.0 0.0 Day Total 0.0 7.6 0.0 10.5 11.9 0.0 Average Day Total 0.0 7.6 0.0 10.5 11.9 0.0 Item Day Meal XxFat XxAlc XxNoFtMlk XxLnMeat Mon 09- 30-2019 Breakfast cereal, Frosted Flakes (USDA: 0.0 0.0 0.0 0.0 milk, whole, 3.25%, with vitamin 2.4 0.0 1.9 0.0 coffee, brewed, with tap water 0.0 0.0 0.0 0.0 cream, half & half (USDA) 0.6 0.0 0.1 0.0 sugar, white, granulated (USDA) 0.0 0.0 0.0 0.0 Lunch cheese puffs, crunchy, flamin' 0.5 0.0 0.0 0.0 energy drink, Monster (USDA: 0.0 0.0 0.0 0.0 bread, soft white (USDA) 0.0 0.0 0.0 0.0 lunchmeat, turkey breast (USDA) 0.0 0.0 0.0 1.9 cheese, swiss (USDA) 2.6 0.0 0.0 2.1 bacon, pan fried, cured (USDA) 1.7 0.0 0.0 1.6 dressing, mayonnaise type 1.3 0.0 0.0 0.0 Dinner pizza, pan, fiery hawaiian, 8.0 0.0 0.0 2.6 lemonade, Country Time 0.0 0.0 0.0 0.0 Snack ice cream, soft serve, chocolate 4.5 0.0 0.0 0.0 cone, ice cream, cake type 0.0 0.0 0.0 0.0 doughnut, filled, custard, 4.4 0.0 0.0 0.0 Day Total 25.9 0.0 2.0 8.3 Average Day Total 25.9 0.0 2.0 8.3 ^ Total Sugars includes those naturally occuring in food and added sugars. Macronutrient Distribution The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.

The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats). Source of Calories Calori Gram Percent Protein 14 % Carbohydrates 45 % Fat (Total) 41 % Alcohol 0% 457 1484 1373 0 Total 3314 114.0 369.9 152.1 0.0 Saturated Fat 662 73.5 20 % Mono Fat 212 23.5 6% Poly Fat 91 10.2 3% Trans Fat 11 1.2 0% *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats. Ratios P:S ( Poly Fat / Saturated Fat ) 0.14 : 1 Potassium : Sodium 0.33 : 1 Calcium : Phosphorus 1.36 : 1 CSI ( Cholesterol / Saturated Fat ) 96.28 Source of Fat (approx.) Fat (g) Percent Saturated Fat 48 % Mono Fat 15 % Poly Fat 7% Trans Fat 1% 73.5 23.5 10.2 1.2 Total (g) 152.1 *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats. Exchanges Starch 11.89 Other Carbs 10.54 Lean Meat 8.30 Alcohol 0.00 Fruit 0.00 Vegetables 0.00 Fat 25.93 NonFatMilk 2.04 Calorie Assessment A close-up picture of the Calories consumed. Calories to maintain current weight 2606 Calories to maintain current weight -500 Calorie adjustment for weight change of 1 lb (per week) 2106 Goal Calories Average Daily Intake & Expenditures 3314 Average Intake 2606 Average Expenditure Calories For The Day Above Goal Total Calories Above Goal Carbohydrates (45-65% Calories) Protein (10-35% Calories) Fat (20-35% Calories) Goal Assessment Intake 2106 3314 948 to 1369 1484 In Range 211 to 737 457 Above Goal 421 to 737 1373 Activity Summary List of the Activities performed, their METs, duration and Calories burned. Daily Activity Details Profile Calorie Goal: 2106 Summary Calories Daily Average 0 Your Daily Average put you in the Sedentary activity level, and suggests 2606 Calories to maintain your current weight. Nutrition Facts Formats the analysis as a Nutrition Facts label. Nutrition Facts Serving Size ( 2482 g ) Amount per serving Calories 3314 % Daily Value * Total Fat 152g 232% Saturated Fat 74g 349% Fat 1g Cholesterol 440mg 147% Sodium 5433mg 236% Total Carbohydrates 370g 128% Dietary Fiber 12g 39% Total Sugars 202g Protein 114g 150% Potassium 1799mg Vitamin D 11mcg Calcium 1900mg Iron 27mg * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. % Daily Value here is based on your custom profile. Trans 71% 190% 336% 38% MyPlate The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info). Group Percent Amount Dairy Intake 167 % 5.0 Dairy Recommendation 3.0 cup equivalent cup equivalent Protein Foods Intake 126 % 7.6 Protein Foods Recommendation 6.0 oz equivalent oz equivalent Vegetables Intake 0 % 0.0 Vegetables Recommendation 3.0 cup equivalent cup equivalent Fruits Intake 0 % 0.0 Fruits Recommendation 2.0 cup equivalent cup equivalent Grains Intake 149 % 10. Grains Recommendation 7.0 oz equivalent oz equivalent Comparison 2200 Calorie Pattern Make Half Your Grains Whole Vary Your Vegetables Oils & Empty Calories Dark Green Vegetables Orange Vegetables Dry Beans & Peas Starchy Vegetables Other Vegetables cups weekly 3.0 cups weekly 2.0 cups weekly 3.0 cups weekly 6.0 cups weekly 7.0 Aim for at least 3.5 oz equivalents whole grains a day Aim for 6.0 teaspoons of oils a day Limit your extra fats & sugars to 290 Calories a Intake vs. Recommendation oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans. * * Food List Report The Food List report displays a simple list of foods that you have entered, along with their calorie values. Cals Amount Item Mon 09-30-2019 930 slice 3.0 pizza, pan, fiery hawaiian, medium, 12" (Domino's Pizza) 180 fl-oz 16.0 lemonade, Country Time (Country Time Lemonade) 382 cup 1.0 ice cream, soft serve, chocolate (USDA) 17 ea 1.0 cone, ice cream, cake type (USDA) 42 g 7.0 cheese puffs, crunchy, flamin' hot (Cheetos) 117 fl-oz 8.3 energy drink, Monster (USDA: Monster) 154 slice 2.0 bread, soft white (USDA) 85 oz 3.0 lunchmeat, turkey breast (USDA) 220 slice 2.0 cheese, swiss (USDA) 161 slice 3.0 bacon, pan fried, cured (USDA) 74 Tbs 2.0 dressing, mayonnaise type (USDA) 350 ea 1.0 doughnut, filled, custard, chocolate iced (Krispy Kreme 232 cup 1.5 cereal, Frosted Flakes (USDA: Kellogg) 298 cup 2.0 milk, whole, 3.25%, with vitamin D (USDA) 2 cup 1.0 coffee, brewed, with tap water (USDA) 37 Tbs 2.0 cream, half & half (USDA) 33 tsp 2.0 sugar, white, granulated (USDA) 3314 Day Total 3314 Total 195 Item Average Day Average 3314 10/2/19 11:38 AM Page 12 of 12