Part II 3 Day Menu 3 Day Menu: Diabetics, Low Income, Sedentary to Active SUNDAY MONDAY TUESDAY ½ c. Whole Wheat Pancake mix Vegetable Omelet 1c. Oatmeal 1 Banana 2 slices Whole Wheat Toast Cinnamon & Sweetener BREAKFAST 1 c. Fat Milk 1 c. Fat Milk 1 c. Fat Milk 1 t. Margarine 2 T. Sugar Syrup 1 Tuna sandwich: Salad: Grilled Chicken Salad: 2 slices Whole Wheat Bread 2 c. Greens 2 c Greens 2 t. Mayonnaise 1 c. Low Fat Cottage Cheese ½ c. Tomatoes LUNCH 4 Olives ½ c. Mandarin Oranges ½ c. Cucumbers Lettuce and tomato 2 T Italian Dressing ¼ c. Carrots Croutons 3oz Grilled Chicken Breast Croutons Chili 3oz Grilled Chicken 1 c. Red Beans and Rice DINNER 1 c. White Rice Asparagus 2/3 c. Mixed Vegetables 8 oz. Garlic Roasted Potatoes 2 t. Olive oil SNACKS 6oz Yogurt 1 Small Apple 1 Orange 1oz Peanuts 6oz Yogurt 1 oz Sunflower Seeds
Insanely Easy Vegetarian Chili (8 servings) 1 tablespoon vegetable oil 1 cup chopped onions 3/4 cup chopped carrots 3 cloves garlic, minced 1 cup chopped green bell pepper 1 cup chopped red bell pepper 3/4 cup chopped celery 1 tablespoon chili powder 1 1/2 cups chopped fresh mushrooms 1 (28 ounce) can whole peeled tomatoes with liquid, chopped 1 (19 ounce) can kidney beans with liquid 1 (11 ounce) can whole kernel corn 1 tablespoon ground cumin 1 1/2 teaspoons dried oregano 1 1/2 teaspoons dried basil http://allrecipes.com/recipe/insanely-easy-vegetarian-chili/ Vegetable Omelet (1 serving) 1 T Olive Oil ¼ c. Spinach 1 Egg ¼ c. Mushrooms 1 Egg White ¼ c. Onion ¼ c. Cheese Red Beans and Rice (8 servings) 1 tablespoon olive oil 2 large cloves garlic, minced 1 large red onion, diced 1 stalk celery, diced 1 green bell pepper, stem and seeds removed and small diced 2 (1-pound) cans red kidney beans 1 teaspoon onion powder 1 teaspoon salt 1/4 teaspoon ground black pepper
2 1/2 cups chicken stock (reduced sodium) 1 cup white rice 1 tablespoon butter 1 tablespoon minced fresh cilantro leaves http://www.foodnetwork.com/recipes/robert-irvine/red-beans-and-rice-recipe.html?oc=linkback Mar 17, 2014 Chris Mann, mannc@sage.edu Profile: J. Hernandez, 3 Day Average Profile Active Profile: Height: Weight: Age: J. Hernandez 5 ft. 4 inches 200.0 lbs. 30 years BMI: 34.3 Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Female Not Pregnant Sedentary No No DRI Goals Nutrient DRI Energy Kilocalories 2283 kcal Protein 72.57 g Daily requirement based on grams per kilogram of body weight
Nutrient DRI Energy Carbohydrate 247.0-357.0 g Fat, Total 48.0-85.0 g No recommendation Fat Saturated Fat <22 g Less than 10% of calories Monounsaturated Fat * No recommendation Polyunsaturated Fat * No recommendation Trans Fatty Acid * No recommendation Cholesterol <300 mg Less than 300mg recommended Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g Carbohydrates Dietary Fiber, Total 25 g Sugar, Total * No recommendation Other Water 2.7 L Alcohol * No recommendation Vitamins Thiamin Riboflavin Niacin Vitamin B6 1.1 mg 1.1 mg 14 mg 1.3 mg Vitamin B12 2.4 µg
Nutrient DRI Energy Folate (DFE) 400 µg Vitamin C 75 mg Vitamin D (ug) 15 µg DRI Adequate Intake Vitamin A (RAE) 700 µg Vitamin A (IU) Alpha-Tocopherol 2333 IU 15 mg Minerals Calcium 1000 mg DRI Adequate Intake Iron Magnesium 18 mg 310 mg Potassium 4700 mg DRI Adequate Intake Zinc 8 mg Sodium 1500 mg DRI Adequate Intake A custom DRI value was chosen for this nutrient Disclaimers for Vitamin A and Vitamin E Vitamin A Intake recommendations for vitamin A are provided in the Dietary Reference Intakes (DRIs) and are given as mcg of retinol activity equivalents (RAE). Currently, vitamin A is listed on food and supplement labels in international units (IUs). In Diet Analysis Plus the DRI report is an aggregate of all vitamin A IU and RAE. We are able to calculate RAE from IU whenever possible but that depends on the type of food. For this reason on a report it is possible to see a student consuming a high % of IU but a low % of RAE due to missing values. For example in the DRI report a plain cheeseburger has values for vitamin A (IU) 234.6 IU and vitamin A (RAE) 0 µg.
Vitamin A Vitamin E The Dietary Reference Intake (DRI) for vitamin E is based on alpha-tocopherol (Vit E). Because of this the Diet Analysis database only keeps track of the recommended daily allowances for alpha-tocopherol (Vit E). Vitamin E (mg) and Vitamin E (IU) do not have recommended daily allowances, for this reason it is possible to see a student have a low % of vitamin E (mg) and vitamin E (IU) on their reports.
Mar 17, 2014 Chris Mann, mannc@sage.edu Profile: J. Hernandez, 3 Day Average Macronutrient Ranges for Mar 15, 2014, Mar 16, 2014, Mar 17, 2014 Recommende d Yours Carbs 45%-65% 1,027-1,484 kcal 55% 856 kcal Protein 10%-35% 228-799 kcal 22% 350 kcal Fats 20%-35% 457-799 kcal 26% 399 kcal Alcohol 0% 0 kcal 0% 0 kcal
Mar 17, 2014 Chris Mann, mannc@sage.edu Profile: J. Hernandez, 3 Day Average Fat Breakdown for Mar 15, 2014, Mar 16, 2014, Mar 17, 2014 Source of Fat * Transfat data is not yet reported by all sources and therefore may be underrepresented. Saturated Fat 6% Monounsaturated Fat 10% Polyunsaturated Fat 8% Trans Fatty Acid 0% Unspecified 2%
Mar 17, 2014 Chris Mann, mannc@sage.edu Profile: J. Hernandez, 3 Day Average Intake vs. Goals for Mar 15, 2014, Mar 16, 2014, Mar 17, 2014 Nutrient DRI Intake % Energy Kilocalories 2283 kcal 1,566.36 kcal 69% Fat Protein 72.57 g 87.57 g 121% Carbohydrate 247.0-357.0 g 214 g 60% Fat, Total 48.0-85.0 g 44.39 g 52% Saturated Fat < 22 g 10.05 g 46% Essential Fatty Acids Monounsaturated Fat * 16.71 g Polyunsaturated Fat * 13.3 g Trans Fatty Acid * 0.35 g Cholesterol < 300 mg 174 mg 58% Omega-6 Linoleic 12 g 12.09 g 101% Carbohydrates Omega-3 Linolenic 1.1 g 0.88 g 80% Dietary Fiber, Total 25 g 28.9 g 116% Other Sugar, Total * 67.58 g Water 2.7 L 1.07 L 40% Alcohol * 0 g
Nutrient DRI Intake % Energy Vitamins Thiamin 1.1 mg 1.32 mg 120% Riboflavin 1.1 mg 1.36 mg 124% Niacin 14 mg 25.81 mg 184% Vitamin B6 1.3 mg 1.93 mg 148% Vitamin B12 2.4 µg 2.81 µg 117% Folate (DFE) 400 µg 413.53 µg 103% Vitamin C 75 mg 102.29 mg 136% Vitamin D (ug) 15 µg 5.71 µg 38% Vitamin A (RAE) 700 µg 680.8 µg 97% Vitamin A (IU) 2333 IU 10,894.58 IU 467% Alpha-Tocopherol 15 mg 8.41 mg 56% Minerals Calcium 1000 mg 866.64 mg 87% Iron 18 mg 13.11 mg 73% Magnesium 310 mg 339.36 mg 109% Potassium 4700 mg 3,154.26 mg 67% Zinc 8 mg 8.46 mg 106% Sodium 1500 mg 1,985.88 mg 132%
Mar 17, 2014 Chris Mann, mannc@sage.edu Profile: J. Hernandez, 3 Day Average MyPlate Analysis for Mar 15, 2014, Mar 16, 2014, Mar 17, 2014 Goal* Actual % Goal Grains 7.0 oz. eq. tips 4.2 oz. eq. 60.7% Vegetables 3.0 cup eq. tips 2.9 cup eq. 98.1% Fruits 2.0 cup eq. tips 1.1 cup eq. 55% Dairy 3.0 cup eq. tips 1.5 cup eq. 50% Protein Foods 6.0 oz. eq. tips 6 oz. eq. 99.8% Empty Calories 266.0 225.6 84.8% Your results are based on a 2283 calorie pattern. Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2.0 cups weekly
Orange Vegetables = 6.0 cups weekly Dry Beans &Peas = 2.0 cups weekly Starchy Vegetables = 6.0 cups weekly Other Vegetables = 5.0 cups weekly Oils: Aim for 6.0 teaspoons of oil a day. *MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Mar 17, 2014 Chris Mann, mannc@sage.edu Profile: J. Hernandez, 3 Day Average Intake Spreadsheet for Mar 15, 2014 Item Name Meal Quantity Wt(g) Kcal(kcal) Banana Breakfast 1 item(s) - Medium (7 in. to 7 7/8 in. long) 118 105.02 Pancake, Whole Wheat Breakfast 4 item(s) - 4 in. diameter 84 192.36 BOB EVANS Syrup, Pancake, Sugar Breakfast 2 ounce(s) 56.7 26.01 Breakfast 8 fluid ounce(s) - 8 fl oz is 245 83.3 1 cup Margarine Breakfast 1 teaspoon(s) 4.7 33.7 Bread, 100% Whole Wheat Lunch 2 slice(s) - 3 3/4 in. x 5 in. 88 239.36 x 1/2 in. Olives, Black, Ripe, Canned Lunch 4 item(s) 17.6 20.24 Mayonnaise, Low Calorie Lunch 2 teaspoon(s) 10.67 24.75 Lettuce, Iceberg Lunch 2 item(s) - leaf, large 30 4.2 Tomatoes, Red Lunch 1 slice(s) - slice, thick/large (1/2" thick) 27 4.86 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled Lunch 3 ounce(s) 85 98.6 Dinner 1 cup(s) 158 205.4 Vegetarian Chili Dinner 450 gram(s) 449.14 217.04 Peanuts, All Types, Dry Roasted YOPLAIT THICK & CREAMY Yogurt, Snacks 1 ounce(s) 28.35 165.84 Snacks 1 item(s) - 1 item is 1 170 180
Item Name Meal Quantity Wt(g) Kcal(kcal) Banana Breakfast 1 item(s) - Medium (7 in. to 7 7/8 in. long) 118 105.02 Pancake, Whole Wheat Breakfast 4 item(s) - 4 in. diameter 84 192.36 Blueberries & Cream, Low Fat container Total 1,572.16 1,600.68 Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Banana 1.29 26.95 0.39 0.13 Pancake, Whole Wheat 6.62 24.39 8.47 1.79 BOB EVANS Syrup, Pancake, Sugar 0 6.67 0 0 8.26 12.15 0.2 0.14 Margarine 0.01 0.03 3.79 0.71 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 7.36 43.5 5.43 1.15 0.15 1.1 1.88 0.25 Mayonnaise, Low Calorie 0.03 1.71 2.05 0.35 Lettuce, Iceberg 0.27 0.89 0.04 0.01 Tomatoes, Red 0.24 1.05 0.05 0.01 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 21.68 0 0.7 0.2 4.25 44.51 0.44 0.12 Vegetarian Chili 9.83 39.78 4.07 0.57 Peanuts, All Types, Dry Roasted 6.71 6.1 14.08 1.95
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Banana 1.29 26.95 0.39 0.13 Pancake, Whole Wheat 6.62 24.39 8.47 1.79 YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 7 31 2.5 1.5 Total 73.69 239.83 44.09 8.88 Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg) Banana 0.04 0.09 0 0 Pancake, Whole Wheat 2.69 3.33 0 49.56 BOB EVANS Syrup, Pancake, Sugar 0 0 0 0 0.05 0.01 0 4.9 Margarine 1.83 1.14 0.7 0 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 2.09 1.71 0 0.88 1.39 0.16 0 0 Mayonnaise, Low Calorie 0.48 1.13 0 2.56 Lettuce, Iceberg 0 0.02 0 0 Tomatoes, Red 0.01 0.02 0 0 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 0.14 0.29 0 25.5 0.14 0.12 0 0 Vegetarian Chili 0.9 2.04 0.01 0 Peanuts, All Types, Dry Roasted 6.99 4.45 0 0
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg) Banana 0.04 0.09 0 0 Pancake, Whole Wheat 2.69 3.33 0 49.56 YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 0 0 0 15 Total 16.74 14.51 0.71 98.4 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g) Banana 0.05 0.03 3.07 14.43 Pancake, Whole Wheat 2.94 0.37 3.19 5.59 BOB EVANS Syrup, Pancake, Sugar 0 0 0 0 0 0 0 12.47 Margarine 1.05 0.1 0 0 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 1.58 0.12 6.07 6.89 0.15 0.01 0.56 0 Mayonnaise, Low Calorie 0.96 0.17 0 0.64 Lettuce, Iceberg 0.01 0.02 0.36 0.59 Tomatoes, Red 0.02 0 0.32 0.71 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 0.01 0 0 0 0.1 0.02 0.63 0.08 Vegetarian Chili 1.85 0.13 11.36 11.61 Peanuts, All Types, Dry Roasted 4.45 0 2.27 1.19
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g) Banana 0.05 0.03 3.07 14.43 Pancake, Whole Wheat 2.94 0.37 3.19 5.59 YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 0 0 0 28 Total 13.17 0.97 27.84 82.2 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg) Banana 0.09 0 0.04 0.09 Pancake, Whole Wheat 0.04 0 0.12 0.19 BOB EVANS Syrup, Pancake, Sugar 0 0 0 0 0.22 0 0.11 0.45 Margarine 0 0 0 0 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 0.03 0 0.2 0.16 0.01 0 0 0 Mayonnaise, Low Calorie 0.01 0 0 0 Lettuce, Iceberg 0.03 0 0.01 0.01 Tomatoes, Red 0.03 0 0.01 0.01 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 0.06 0 0.03 0.06 0.11 0 0.26 0.02 Vegetarian Chili 0.39 0 0.27 0.36 Peanuts, All Types, Dry Roasted 0 0 0.12 0.03
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg) Banana 0.09 0 0.04 0.09 Pancake, Whole Wheat 0.04 0 0.12 0.19 YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 0 0 0 0 Total 1.02 0 1.16 1.37 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg) Banana 0.78 0.43 0 23.6 Pancake, Whole Wheat 1.54 0.11 0.31 14.28 BOB EVANS Syrup, Pancake, Sugar 0 0 0 0 0.23 0.09 1.23 12.25 Margarine 0 0 0 0.05 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 3.17 0.21 0.03 29.92 0.01 0 0 0 Mayonnaise, Low Calorie 0 0 0 0 Lettuce, Iceberg 0.04 0.01 0 8.7 Tomatoes, Red 0.16 0.02 0 4.05 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 11.29 0.3 2.54 3.4 2.33 0.15 0 153.26 Vegetarian Chili 3.85 0.56 0.01 93.74 Peanuts, All Types, Dry Roasted 3.83 0.07 0 41.11
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg) Banana 0.78 0.43 0 23.6 Pancake, Whole Wheat 1.54 0.11 0.31 14.28 YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 0 0 0 0 Total 27.23 1.96 4.12 384.35 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE) (µg) Vit A (IU) (IU) Banana 10.27 0 3.54 75.52 Pancake, Whole Wheat 0 0 39.48 160.01 BOB EVANS Syrup, Pancake, Sugar 0 0 0 0 0 2.94 149.45 499.8 Margarine 0.01 0 38.49 167.84 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 0 0 5.28 20.05 0.16 0 3.52 70.93 Mayonnaise, Low Calorie 0 0 0 0 Lettuce, Iceberg 0.84 0 7.5 150.6 Tomatoes, Red 3.7 0 11.34 224.91 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 0 3.83 14.45 48.45 0 0 0 0 Vegetarian Chili 78.63 0.05 227.55 4561.63 Peanuts, All Types, Dry Roasted 0 0 0 0
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE) (µg) Vit A (IU) (IU) Banana 10.27 0 3.54 75.52 Pancake, Whole Wheat 0 0 39.48 160.01 YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 0 2 0 750 Total 93.61 8.82 500.6 6,729.74 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg) Banana 0.12 5.9 0.31 31.86 Pancake, Whole Wheat 1.04 162.96 1.39 42.84 BOB EVANS Syrup, Pancake, Sugar 0 0 0 0 0.02 298.9 0.07 26.95 Margarine 0.42 1.41 0 0.14 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 0.44 44.88 2.36 85.36 0.29 15.49 0.58 0.7 Mayonnaise, Low Calorie 0.21 0 0 0 Lettuce, Iceberg 0.05 5.4 0.12 2.1 Tomatoes, Red 0.15 2.7 0.07 2.97 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 0.28 9.35 1.3 22.95 0.06 15.8 1.9 18.96 Vegetarian Chili 2.69 129.39 3.88 73.93 Peanuts, All Types, Dry Roasted 1.96 15.31 0.64 49.9
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg) Banana 0.12 5.9 0.31 31.86 Pancake, Whole Wheat 1.04 162.96 1.39 42.84 YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 0 300 0 0 Total 7.75 1,007.49 12.62 358.66 Item Name Potas(mg) Zinc(mg) Sodium(mg) Banana 422.44 0.18 1.18 Pancake, Whole Wheat 197.4 1.09 513.24 BOB EVANS Syrup, Pancake, Sugar 0 0 52.7 382.2 1.03 102.9 Margarine 1.97 0 44.32 Bread, 100% Whole Wheat Olives, Black, Ripe, Canned 330.88 1.55 589.6 1.41 0.04 129.36 Mayonnaise, Low Calorie 1.07 0.01 53.01 Lettuce, Iceberg 42.3 0.05 3 Tomatoes, Red 63.99 0.05 1.35 Tuna, Light, Canned in Water, Drained Rice, White, Long Grain, Boiled 201.45 0.65 287.3 55.3 0.77 1.58 Vegetarian Chili 1013.27 1.47 632.65 Peanuts, All Types, Dry 186.54 0.94 1.7
Item Name Potas(mg) Zinc(mg) Sodium(mg) Banana 422.44 0.18 1.18 Pancake, Whole Wheat 197.4 1.09 513.24 Roasted YOPLAIT THICK & CREAMY Yogurt, Blueberries & Cream, Low Fat 290 0 110 Total 3,190.22 7.82 2,523.89
Intake Spreadsheet for Mar 16, 2014 Item Name Meal Quantity Wt(g) Kcal(kcal) Bread, Whole Wheat, Prepared, Toasted Breakfast 2 slice(s) 84 256.2 Veggie Omelet Breakfast 280.6 gram(s) 196.25 335.81 CM's Salad Lunch 533.9 gram(s) 533.9 361 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Dinner 3 ounce(s) 85.05 140.33 Asparagus Dinner 1 cup(s) 133.33 26.67 Potatoes, Baked Dinner 8 ounce(s) 226.8 210.92 Oil, Olive Dinner 2 teaspoon(s) 9 79.56 Apple, Medium Snacks 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 182 94.64 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat Snacks 6 ounce(s) - 6 oz is 1 container 170.1 180 Total 1,620.43 1,685.13 Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Bread, Whole Wheat, Prepared, Toasted 7.73 47.38 4.96 0.73 Veggie Omelet 16.39 6.44 27.44 8.56 CM's Salad 31.26 31.76 12.71 3.33 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 26.38 0 3.04 0.86 Asparagus 2.93 5.17 0.16 0.05
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Bread, Whole Wheat, Prepared, Toasted 7.73 47.38 4.96 0.73 Veggie Omelet 16.39 6.44 27.44 8.56 Potatoes, Baked 5.67 47.97 0.29 0.08 Oil, Olive 0 0 9 1.24 Apple, Medium 0.47 25.13 0.31 0.05 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 7 31 2.5 1.5 Total 97.84 194.84 60.41 16.41 Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg) Bread, Whole Wheat, Prepared, Toasted 1.07 2.71 0 0 Veggie Omelet 14.01 2.8 0.34 214.25 CM's Salad 3.48 4.22 0 9.74 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 1.05 0.65 0 72.29 Asparagus 0 0.07 0 0 Potatoes, Baked 0.01 0.13 0 0 Oil, Olive 6.57 0.95 0 0 Apple, Medium 0.01 0.09 0 0 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 0 0 0 15 Total 26.2 11.63 0.34 311.28 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Bread, Whole Wheat, Prepared, Toasted 2.42 0.29 5.63 3.54 Veggie Omelet 2.42 0.18 1.09 3.26 CM's Salad 3.7 0.53 3.1 22.91 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0.5 0.03 0 0 Asparagus 0.05 0.01 2.8 2.51 Potatoes, Baked 0.1 0.03 4.99 2.68 Oil, Olive 0.88 0.07 0 0 Apple, Medium 0.08 0.02 4.37 18.91 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 0 0 0 28 Total 10.15 1.15 21.97 81.81 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg) Bread, Whole Wheat, Prepared, Toasted 0.02 0 0.22 0.19 Veggie Omelet 0.14 0 0.07 0.56 CM's Salad 0.45 0 0.26 0.49 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0.06 0 0.06 0 Asparagus 0.12 0 0.19 0.19 Potatoes, Baked 0.17 0 0.15 0.11 Oil, Olive 0 0 0 0 Apple, Medium 0.16 0 0.03 0.05 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 0 0 0 0
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg) Bread, Whole Wheat, Prepared, Toasted 0.02 0 0.22 0.19 Veggie Omelet 0.14 0 0.07 0.56 Total 1.12 0 0.98 1.59 Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg) Bread, Whole Wheat, Prepared, Toasted 3.31 0.17 0 74.76 Veggie Omelet 1.06 0.19 0.91 53.31 CM's Salad 1.49 0.29 1.44 90.21 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 11.66 0.51 0.29 3.4 Asparagus 1.3 0 0 69.33 Potatoes, Baked 3.2 0.71 0 63.5 Oil, Olive 0 0 0 0 Apple, Medium 0.17 0.08 0 5.46 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 0 0 0 0 Total 22.19 1.94 2.64 359.97 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE) (µg) Vit A (IU) (IU) Bread, Whole Wheat, Prepared, Toasted 0 0 0 3.36 Veggie Omelet 5.57 3.17 185.8 1241.04 CM's Salad 46.61 0 115.68 1890.06 Chicken, Breast, Meat Only, Boneless, Skinless, 0 0.09 5.1 17.86
Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE) (µg) Vit A (IU) (IU) Bread, Whole Wheat, Prepared, Toasted 0 0 0 3.36 Veggie Omelet 5.57 3.17 185.8 1241.04 Roasted Asparagus 7.47 0 50.67 1008 Potatoes, Baked 21.77 0 2.27 22.68 Oil, Olive 0 0 0 0 Apple, Medium 8.37 0 5.46 98.28 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 0 2 0 750 Total 89.79 5.25 364.98 5,031.28 Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg) Bread, Whole Wheat, Prepared, Toasted 0.71 30.24 2.86 74.76 Veggie Omelet 2.85 343.01 1.56 29.06 CM's Salad 1.92 189.13 1.71 40.16 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 0.23 12.76 0.88 24.66 Asparagus 1.51 32 2.85 18.67 Potatoes, Baked 0.09 34.02 2.45 63.5 Oil, Olive 1.29 0.09 0.05 0 Apple, Medium 0.33 10.92 0.22 9.1 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 0 300 0 0 Total 8.92 952.17 12.58 259.91
Item Name Potas(mg) Zinc(mg) Sodium(mg) Bread, Whole Wheat, Prepared, Toasted 289.8 1.39 320.04 Veggie Omelet 336.79 1.59 606.84 CM's Salad 595.2 1.84 1346.38 Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 217.73 0.85 62.94 Asparagus 269.33 0.72 2.67 Potatoes, Baked 1213.36 0.82 22.68 Oil, Olive 0.09 0 0.18 Apple, Medium 194.74 0.07 1.82 YOPLAIT THICK & CREAMY Yogurt, Vanilla, Low Fat 290 0 110 Total 3,407.03 7.28 2,473.54
Intake Spreadsheet for Mar 17, 2014 Item Name Meal Quantity Wt(g) Kcal(kcal) Oats, Dry Breakfast 0.5 cup(s) 78 303.42 Breakfast 8 fluid ounce(s) - 8 fl oz is 245 83.3 1 cup CM's Chicken Salad Lunch 442.55 gram(s) 442.55 306.57 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned Dinner 2 cup(s) 288 184.32 Dinner 1 cup(s) 158 205.4 Dinner 0.5 cup(s) 128 103.68 Orange Snacks 1 item(s) - 2 5/8 in. diameter, sphere 131 61.57 Seeds, Sunflower Kernels, Snacks 1 ounce(s) 28.35 164.99 Dry Roasted Total 1,498.9 1,413.26 Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Oats, Dry 13.17 51.69 5.38 0.95 8.26 12.15 0.2 0.14 CM's Chicken Salad 42.52 19 6.4 1.78 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 9.59 38.76 1.5 0.28 4.25 44.51 0.44 0.12 6.68 18.98 0.46 0.09
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g) Oats, Dry 13.17 51.69 5.38 0.95 8.26 12.15 0.2 0.14 Orange 1.23 15.39 0.16 0.02 Seeds, Sunflower Kernels, 5.48 6.82 14.12 1.48 Dry Roasted Total 91.18 207.32 28.66 4.87 Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg) Oats, Dry 1.7 1.98 0 0 0.05 0.01 0 4.9 CM's Chicken Salad 2.41 1.32 0 107.42 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 0.09 0.68 0 0 0.14 0.12 0 0 0.06 0.31 0 0 Orange 0.03 0.03 0 0 Seeds, Sunflower Kernels, 2.69 9.32 0 0 Dry Roasted Total 7.18 13.77 0 112.32 Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g) Oats, Dry 1.89 0.09 8.27 1.4 0 0 0 12.47 CM's Chicken Salad 1.01 0.12 3.41 9.39
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g) Oats, Dry 1.89 0.09 8.27 1.4 0 0 0 12.47 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 0.5 0.18 11.52 0 0.1 0.02 0.63 0.08 0.14 0.08 6.78 2.37 Orange 0.02 0.01 3.14 12.25 Seeds, Sunflower Kernels, 9.29 0.02 3.15 0.77 Dry Roasted Total 12.96 0.52 36.9 38.73 Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg) Oats, Dry 0.01 0 0.6 0.11 0.22 0 0.11 0.45 CM's Chicken Salad 0.27 0 0.22 0.1 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 0.24 0 0.35 0.24 0.11 0 0.26 0.02 0.1 0 0.14 0.09 Orange 0.11 0 0.11 0.05 Seeds, Sunflower Kernels, 0 0 0.03 0.07 Dry Roasted Total 1.06 0 1.81 1.13
Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg) Oats, Dry 0.75 0.09 0 43.68 0.23 0.09 1.23 12.25 CM's Chicken Salad 18.11 0.87 0.44 63.79 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 3.61 0.28 0 83.52 2.33 0.15 0 153.26 0.63 0.1 0 33.28 Orange 0.37 0.08 0 39.3 Seeds, Sunflower Kernels, 2 0.23 0 67.19 Dry Roasted Total 28.02 1.89 1.66 496.27 Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE) (µg) Vit A (IU) (IU) Oats, Dry 0 0 0 0 0 2.94 149.45 499.8 CM's Chicken Salad 22.42 0.13 281.42 5500.99 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 29.95 0 731.52 14624.64 0 0 0 0 1.02 0 0 0 Orange 69.69 0 14.41 294.75 Seeds, Sunflower Kernels, 0.4 0 0 2.55 Dry Roasted Total 123.48 3.07 1,176.8 20,922.73
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg) Oats, Dry 0 42.12 3.68 138.06 0.02 298.9 0.07 26.95 CM's Chicken Salad 0.8 102.09 2.93 58.33 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 0 72 2.74 69.12 0.06 15.8 1.9 18.96 0.03 37.12 1.6 38.4 Orange 0.24 52.4 0.13 13.1 Seeds, Sunflower Kernels, 7.4 19.84 1.08 36.57 Dry Roasted Total 8.55 640.27 14.12 399.49 Item Name Potas(mg) Zinc(mg) Sodium(mg) Oats, Dry 334.62 3.1 1.56 382.2 1.03 102.9 CM's Chicken Salad 671.96 1.69 390.28 Vegetables, Mixed, Frozen Rice, White, Long Grain, Boiled Beans, Kidney, Red, Canned 610.56 1.3 135.36 55.3 0.77 1.58 332.8 0.79 327.68 Orange 237.11 0.09 0 Seeds, Sunflower Kernels, 240.97 1.5 0.85
Item Name Potas(mg) Zinc(mg) Sodium(mg) Oats, Dry 334.62 3.1 1.56 Dry Roasted 382.2 1.03 102.9 Total 2,865.52 10.27 960.21
Mar 17, 2014 Chris Mann, mannc@sage.edu Profile: J. Hernandez, 3 Day Average Energy Balance for Mar 15, 2014, Mar 16, 2014, Mar 17, 2014 Date kcal Consumed kcal Burned Net kcal Mar 15, 2014 1600 2394-794 Mar 16, 2014 1686 2394-708 Mar 17, 2014 1413 2394-981 Total: 4699 7182-2483 kcal Daily Caloric Summary Recommended: 2283 Average Intake: 1566 Average Expenditure: 2394 Average Net Gain/Loss: -828 Part IV Nutrition Analysis The 3 day menu I developed was under the proper caloric range. The DRI suggests 2283 calories while my menu provided an average of 1566 calories. This greatly contributed the overall lack of nutrient in the diet.
Protein was the only macro nutrient within the DRI range and it was still on the lower end of the spectrum. Carbohydrates and fats were below the DRI ranges by 171cal. and 58 cal. respectively. With that said, the breakdown of dietary fat shows that the saturated fat is less than 10% of total calories. Monounsaturated fat is also higher than polyunsaturated fat and cholesterol is well under the 300mg DRI. However, the micronutrient profile is excellent. With the exception of vitamin D, all other nutrients are at least 60% of the DRI while most make 100%. I would add another fish meal or fish oil supplement in an effort to increase the low dietary vitamin D. The diet analysis report shows a high sodium intake which is most likely due to the canned items such as beans. To lower the sodium intake the canned items can be rinsed thoroughly or replaced with fresh or dry ingredients. Buying fresh produce as opposed to canned goods may increase the total cost of foods. This menu plan did meet the fiber DRI. The greatest contributors were the whole grain breads, oatmeal and beans. Part V Food Selection Color the most colorful dish would probably be the Grilled Chicken Salad. Grilled chicken over crisp green lettuce tossed with vibrant veggies and golden brown croutons is sure to be aesthetically pleasing. Taste/flavor The Tossed Salad presents many different flavors. The greens are slightly bitter while the cottage cheese has a bit of salt and mandarins are sweet. Aroma/flavor The Vegetarian Chili is definitely the most aromatic meal combining multiple flavors from spices, beans and vegetables, including a savoriness from mushrooms.
Texture Tossed Salad; Crisp lettuce, topped with creamy cottage cheese and soft, smooth mandarins and crunchy croutons. Temperature Tuna Sandwich; cold tuna, between two warm slices of whole wheat toast. Size/shape Variety/creativity The Vegetarian Chili gives the greatest variety in regards to nutrition, and mouth feel. Part VI Resources The cost will fluctuate most in fresh produce. Meal cost can be kept at a minimum by purchasing raw foods and preparing them instead of buying pre-prepared items. Availability of food will determine the foods and forms of foods used in the recipes. When fresh produce is not available other forms such as canned goods can be used as a substitute. However in some areas certain foods are not easily accessible. Preparation time will increase when trying to keep food costs to a minimum. For example, dry beans are cheaper than canned beans but take far longer to cook. Fresh whole produce must be cleaned and prepped before being added as an ingredient as opposed to bagged produce that is already cleaned and cut. Minimal equipment is needed for these meals. A knife and can opener are needed for prep while a pot and stove or bowl and microwave can be used to cook the meals. Part VII Reflection The menu does satisfy my original goals. It is affordable, nutritious and will help maintain a steady blood glucose level. Though, it could use more calories specifically in the
grains area. The menu can be made more nutritionally sound by adding another fish or dairy meal, to increase vitamin D, and grains such as brown rice to meet the DRIs. The menu could become more aesthetically appealing by adding more fresh fruits and vegetables for color, variety. Progress Outline Group Members: Amanda Millington, Robin Rappazzo, Monica Salafia, Chris Mann Group exchanged contacts o Created a pintrest for ideas Chose international lunch theme o Specified to European cuisine
Brainstorm countries to explore for recipes Brainstorm ideas for recipes o Hummus with pita bread o Stuffed bell peppers o Miniature French tarts Chose presentation time Tues. 4/29 2pm-3pm Group began experimenting with recipes o Robin made some great mini French tarts o Testing hummus recipes Brainstorm ideas for invitations o International theme Passport theme To do: Finalize recipes and determine product cost Finalize invitations Plan schedule