May 25, 2013 amber BROWN, amberbrown1720@hotmail.

com Profile: Amber Brown, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Amber Brown 5 ft. 4 inches 176.0 lbs. 28 years 30.2 Female Not Pregnant Low Active Yes No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2316 kcal 63.87 g 258.0 - 373.0 g 51.0 - 89.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 23 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g

Carbohydrates

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 110 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

Macronutrient Ranges for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013

Macronutrient Ranges
1,250

1,000

Calories

750

500

250

0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,042-1,505 kCal 10%-35% 232-811 kCal 20%-35% 463-811 kCal 0% 0 kCal

Fat Actual Intake

Yours 47% 26% 25% 5% 609 kCal 329 kCal 327 kCal 69 kCal

Alcohol

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

Fat Breakdown for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 9% 4% 3% 0% 9% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

Intake vs. Goals for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2316 kcal 63.87 g 1,286.37 kcal 82.22 g 56% 129%

258.0 - 373.0 152.26 g g 51.0 - 89.0 g 36.35 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 23 g * * * < 300 mg 13 g 5.45 g 4.53 g 0.07 g 148.25 mg 57%

49%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 3.94 g 0.39 g 33% 36%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 19.73 g 50.36 g 79%

Other
Water Alcohol 2.7 L * 1.76 L 9.84 g 65%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 110 mg 15 g 700 g 2333 IU 15 mg 0.73 mg 1.53 mg 8.04 mg 0.87 mg 2.47 g 283.78 g 48.8 mg 3.06 g 345.67 g 4,452.08 IU 2.5 mg 17% 20% 49% 191% 44% 71% 57% 67% 103% 67% 139%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 896.64 mg 9.4 mg 138.94 mg 1,173.98 mg 25% 45% 52% 90%

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 5.53 mg 2,241.2 mg 0% 25% 50% 75% 69% 149% 100%

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

MyPlate Analysis for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 8.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.5 oz. eq. 362.0

tips tips tips tips tips

Actual 3.6 oz. eq. 0.9 cup eq. 0.1 cup eq. 1.5 cup eq. 5 oz. eq. 443.1

% Goal 44.7% 31.3% 5% 51.2% 77% 122.4%

Your results are based on a 2316 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 7.0 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.

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

Intake Spreadsheet for Apr 25, 2013

Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Quantity 8 fluid ounce(s) 2 serving(s) - 1 serving is 1 scoop 8 fluid ounce(s) - 8 fl oz is 1 cup 8 fluid ounce(s) 8 teaspoon(s) 2 serving(s) - 1 packet 8 fluid ounce(s) 2 serving(s) - 1 serving is 1 scoop 8 fluid ounce(s) - 8 fl oz is 1 cup 0.5 cup(s) 0.5 cup(s) 0.3 cup(s) - cup, shredded 6 slice(s) 16 fluid ounce(s) 1 item(s) - 1 item is 1 entree Carb(g) 0 2 12.15 0 8 1.82 0 2 12.15 4.92 3.28 0.65 3 0 41 90.98 Wt(g) 237 62.4 245 237 16 2 237 62.4 245 92 78 33.9 57 474 262 2,340.7 Fat(g) 0 5 0.2 0.05 4 0 0 5 0.2 0.11 0.44 2.37 0.5 0 3.5 21.37 Kcal(kcal) 0 240 83.3 2.37 80 6.72 0 240 83.3 25.76 22.62 58.65 50 0 240 1,132.72 Sat Fat(g) 0 3 0.14 0 4 0 0 3 0.14 0.02 0.03 1.47 0 0 1.5 13.3

Protein(g) 0 50 8.26 0.28 0 0 0 50 8.26 2.85 2.83 8.25 9 0 12 151.74

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Mono Fat(g) 0 0 0.05 0.04 0 0 0 0 0.05 0.01 0 0.71 0 0 1 1.86 Omega-6(g) 0 0 0 0 0 0 0 0 0 0.01 0 0.05 0 0 0 0.08 Water(L) 0.24 0 0.22 1.8 Poly Fat(g) 0 0 0.01 0 0 0 0 0 0.01 0.05 0.06 0.08 0 0 0.5 0.71 Omega-3(g) 0 0 0 0 0 0 0 0 0 0.04 0.06 0.02 0 0 0 0.13 Alcohol(g) 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 0 0 0 0 0 0 0 2.76 2.26 0 0.5 0 4 9.52 Thiamin(mg) 0 0 0.11 0.38 Chol(mg) 0 140 4.9 0 0 0 0 140 4.9 0 0 7.12 25 0 5 326.92 Sugar(g) 0 2 12.47 0 0 1.61 0 2 12.47 1.35 0.51 0.18 1 0 3 36.58 Ribo(mg) 0 0 0.45 1.4

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water(L) 0.24 0 0 0.24 0 0.22 0.08 0.07 0.02 0 0.47 0 1.8 Niacin(mg) 0 0 0.23 0.45 0 0 0 0 0.23 0.42 0.4 0.02 0 0 0 1.75 Vit C(mg) 0 0 0 0 0 0 71.18 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0.09 0 0 0 0 0 0.09 0.12 0.13 0.02 0 0 0 0.45 Vit D (ug)(g) 0 0 2.94 0 0 0 5.91 Thiamin(mg) 0.03 0 0 0 0 0.11 0.05 0.07 0 0 0 0 0.38 Vit B12(g) 0 0 1.23 0 0 0 0 0 1.23 0 0 0.17 0 0 0 2.62 Vit A (RAE)(g) 0 0 149.45 0 0 0 823.24 Ribo(mg) 0.18 0 0 0 0 0.45 0.07 0.17 0.07 0 0 0 1.4 Fol (DFE)(g) 0 0 12.25 4.74 0 0 0 0 12.25 51.52 113.1 3.73 0 0 0 197.59 Vit A (IU)(IU) 0 200 499.8 0 0 0 11,546.17

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Item Name Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap SPORTPHARMA WHEY Protein Shake, Vanilla Milk, Non Fat Skim or Fat Free Vit C(mg) 0 0 0 36.89 4.29 0 0 0 30 71.18 Alpha-T(mg) 0 0 0.02 0.02 0 0 0 0 0.02 1.21 2.26 0.02 0 0 0 3.57 Potas(mg) 2.37 0 382.2 116.13 0 0.08 2.37 0 382.2 1,312.98 Vit D (ug)(g) 0 0 2.94 0 0 0.03 0 0 0 5.91 Calcium(mg) 7.11 300 298.9 4.74 0 0 7.11 300 298.9 30.36 100.62 140.69 0 14.22 150 1,652.65 Zinc(mg) 0 0 1.03 0.05 0 0 0 0 1.03 3.42 Vit A (RAE)(g) 0 0 149.45 46.92 457.08 20.34 0 0 0 823.24 Iron(mg) 0 1.44 0.07 0.02 0 0 0 1.44 0.07 0.56 1.47 0.14 0.36 0 1.8 7.39 Sodium(mg) 7.11 80 102.9 4.74 0 0 7.11 80 102.9 1,974.29 Vit A (IU)(IU) 0 200 499.8 930.12 9146.28 70.17 0 0 0 11,546.17 Magn(mg) 2.37 0 26.95 7.11 0 0 2.37 0 26.95 11.96 58.5 5.42 0 4.74 0 146.37

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Broccoli, Frozen, Chopped, Boiled, Drained Spinach, Frozen Cheese, Cheddar or Colby, Low Fat HILLSHIRE FARM DELI SELECT Luncheon Meat, Turkey Breast, Oven Roasted Water, Tap WEIGHT WATCHERS SMART ONES Entree, Fettucini Alfredo Potas(mg) 130.64 269.88 22.37 0 4.74 0 1,312.98 Zinc(mg) 0.26 0.44 0.62 0 0 0 3.42 Sodium(mg) 10.12 57.72 207.47 730 14.22 570 1,974.29

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

Intake Spreadsheet for Apr 26, 2013

Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Quantity 8 fluid ounce(s) 8 fluid ounce(s) 8 teaspoon(s) 2 serving(s) - 1 packet 16 fluid ounce(s) 0.5 item(s) 0.2 serving(s) 8 fluid ounce(s) 8 fluid ounce(s) 4 fluid ounce(s) 0.5 cup(s) 0.5 item(s) - 6 1/2 in. diameter 0.2 serving(s) 1 item(s) - 1 item is 1 small pita w/o dressing or sauce 0.5 cup(s) Carb(g) 0 0 8 1.82 0 24.45 14.22 0 0.4 17.2 24.75 16.71 6.47 37.6 17.42 169.05 Poly Fat(g) 0 0 10.28 Wt(g) 237 237 16 2 474 123 38 237 238 124 123 30 34.9 242 Kcal(kcal) 0 2.37 80 6.72 0 273.06 107.92 0 2.38 270.32 217.71 82.5 37.41 349

Frozen Yogurt, Vanilla, Soft Serve Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Item Name Water, Tap Coffee, Brewed

Dinner Protein(g) 0 0.28 0 0 0 15.51 1.29 0 0.14 0.07 5.98 2.73 0.86 13.6 2.88 43.34 Mono Fat(g) 0 0.04 12.85

72 2,227.9 Fat(g) 0 0.05 4 0 0 12.24 5.08 0 0 0.14 10.57 0.36 0.93 15.6 4.03 52.99 Trans Fat(g) 0 0 0.2

114.48 1,543.87 Sat Fat(g) 0 0 4 0 0 2.66 0.94 0 0 0.02 1.4 0.05 0.18 6.2 2.46 17.93 Chol(mg) 0 0 63.49

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Mono Fat(g) 0 0 0 3.76 1.46 0 0 0.01 5.98 0.03 0.43 0 1.14 12.85 Omega-6(g) 0 0 0 0 0 4.13 2.04 0 0 0.03 2.5 0.15 0.26 0 0.09 9.21 Water(L) 0.24 0.24 0 0 0.47 0.07 0.02 0.24 0.24 1.73 Poly Fat(g) 0 0 0 4.71 2.31 0 0 0.05 2.59 0.16 0.29 0 0.15 10.28 Omega-3(g) 0 0 0 0 0 0.49 0.27 0 0 0.02 0.09 0.01 0.03 0 0.06 0.97 Alcohol(g) 0 0 0 0 0 0 0 0 0 29.51 Trans Fat(g) 0 0 0 0 0.04 0 0 0 0 0 0.16 0 0 0.2 Diet Fiber(g) 0 0 0 0 0 1.48 1.25 0 0 0.12 4.92 0.66 0.44 7.3 0 16.18 Thiamin(mg) 0 0.03 0 0 0 0.27 0.04 0 0 0.7 Chol(mg) 0 0 0 35.67 0.38 0 0 0 0 0 0 26 1.44 63.49 Sugar(g) 0 0 0 1.61 0 2.72 0.09 0 0.05 15.82 0.33 0.39 0.35 2.1 17.28 40.74 Ribo(mg) 0 0.18 0 0 0 0.2 0.01 0 0.01 0.74

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Water(L) 0.08 0.08 0.01 0.01 0 0.05 1.73 Niacin(mg) 0 0.45 0 0 0 6.41 0.88 0 0.08 0.07 0.49 1.39 0.44 0 0.21 10.42 Vit C(mg) 0 0 0 0 0 3.2 0 0 0 1.61 9.72 0 2.93 33.6 0.58 51.63 Alcohol(g) 29.51 0 0 0 0 0 29.51 Vit B6(mg) 0 0 0 0 0 0.31 0.09 0 0 0.01 0.49 0.01 0.03 0 0.06 1 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.07 0.07 Thiamin(mg) 0.01 0.11 0.18 0.03 0 0.03 0.7 Vit B12(g) 0 0 0 0 0 0.21 0 0 0 0 0 0 0 0 0.21 0.42 Vit A (RAE)(g) 0 0 0 0 0 20.91 0 0 0 0 0 0 0 0 42.48 63.39 Ribo(mg) 0 0.06 0.1 0.01 0 0.16 0.74 Fol (DFE)(g) 0 4.74 0 0 0 86.1 0 0 0 2.48 72.57 49.5 23.5 0 4.32 243.21 Vit A (IU)(IU) 0 0 0 0 0 195.1 0 0 0 3.96 6.15 0 560.61 300 152.64 1,218.45

DA Plus 10 Page: 15

May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Item Name Water, Tap Coffee, Brewed COFFEEMATE Non Dairy Creamer, Original, Fat Free, Powder SPLENDA Sucralose Sweetener, Packets Water, Tap Sandwich, Club, with Bacon, Chicken, Tomato, Lettuce and Mayonnaise APPLEBEE'S French Fries Water, Tap Tea, Instant, Unsweetened, Mix, Prepared Margarita Hummus Bread, Pita Pilaf, Confetti Wild Rice EXTREME PITA Freestyle Pita, Gyro, Small Frozen Yogurt, Vanilla, Soft Serve Alpha-T(mg) 0 0.02 0 0 0 0.76 0.52 0 0 0.02 0.92 0.09 0.17 0 0.08 2.6 Potas(mg) 2.37 116.13 0 0.08 4.74 232.47 205.96 2.37 42.84 24.8 212.79 36 39.84 0 151.92 1,072.31 Calcium(mg) 7.11 4.74 0 0 14.22 78.72 7.98 7.11 7.14 3.72 60.27 25.8 5.58 60 102.96 385.35 Zinc(mg) 0 0.05 0 0 0 0.91 0.19 0 0.02 0.05 1.34 0.25 0.24 0 0.3 3.36 Iron(mg) 0 0.02 0 0 0 2.29 0.32 0 0.02 0.11 1.92 0.79 0.32 3.42 0.22 9.42 Sodium(mg) 7.11 4.74 0 0 14.22 543.66 197.98 7.11 9.52 474.92 297.66 160.8 55.18 670 62.64 2,505.54 Magn(mg) 2.37 7.11 0 0 4.74 23.37 11.4 2.37 4.76 2.48 35.67 7.8 7.49 0 10.08 119.64

DA Plus 10 Page: 16

May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

Intake Spreadsheet for Apr 27, 2013

Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Protein(g) 3.39 0.03 29.25 0.28 0 0 0.08 0.19 0.11 0 4 8.26 6 0 51.59 Mono Fat(g) 1.53 0.01 0 0.04 1.63 Quantity 1 item(s) 0.05 cup(s) 0.75 serving(s) 1 serving is 1 dish (13 oz) 8 fluid ounce(s) 4 teaspoon(s) 16 fluid ounce(s) 0.1 cup(s) Diced 0.1 cup(s) Cubes 0.1 cup(s) Seedless 8 fluid ounce(s) 1 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1.5 cup(s) 16 fluid ounce(s) Carb(g) 16.23 42.24 8.25 0 5 0 2.03 1.12 2.73 0 50 12.15 57 0 196.75 Poly Fat(g) 2.57 0.01 0 0 2.61 Wt(g) 58.61 63 276.41 237 15 474 15.5 17 15.1 237 60 245 81 474 2,268.62 Fat(g) 5.34 0.04 16.5 0.05 0 0 0.02 0.02 0.02 0 2 0.2 10.5 0 34.68 Trans Fat(g) 0.01 0 0 0 0.01 Kcal(kcal) 127.62 163.8 307.5 2.37 25 0 7.75 4.76 10.42 0 120 83.3 330 0 1,182.52 Sat Fat(g) 0.85 0 5.25 0 0 0 0 0 0.01 0 0 0.14 1.5 0 7.76 Chol(mg) 34.43 0 15 0 54.33

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Mono Fat(g) 0 0 0 0 0 0 0 0.05 0 0 1.63 Omega-6(g) 2.49 0.01 0 0 0 0 0 0 0.01 0 0 0 0 0 2.52 Water(L) 0.03 0.02 0 0.24 0 0.47 0.01 0.02 0.01 0.24 0 0.22 0 1.74 Poly Fat(g) 0 0 0.01 0.01 0.01 0 0 0.01 0 0 2.61 Omega-3(g) 0.06 0 0 0 0 0 0 0 0 0 0 0 0 0 0.07 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0.01 Diet Fiber(g) 0.49 0 1.5 0 0 0 0.22 0.15 0.14 0 28 0 3 0 33.5 Thiamin(mg) 0.15 0.04 0 0.03 0 0 0.01 0 0.01 0 0.75 0.11 0 1.11 Chol(mg) 0 0 0 0 0 0 0 4.9 0 0 54.33 Sugar(g) 2.12 38.08 5.25 0 5 0 1.53 0.97 2.34 0 0 12.47 6 0 73.75 Ribo(mg) 0.15 0.8 0 0.18 0 0 0 0.01 0.01 0 0.85 0.45 0 2.45

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Water(L) 0.47 1.74 Niacin(mg) 1.09 0.05 0 0.45 0 0 0.08 0.04 0.03 0 10 0.23 0 0 11.97 Vit C(mg) 0 0 0 0 0 0 7.41 3.71 0.48 0 12 0 0 0 23.6 Alpha-T(mg) 0.71 0 0 0.02 0 0 1.35 Alcohol(g) 0 0 Vit B6(mg) 0.02 0 0 0 0 0 0.02 0.03 0.01 0 1 0.09 0 0 1.18 Vit D (ug)(g) 0.25 0 0 0 0 0 0 0 0 0 0 2.94 0 0 3.19 Calcium(mg) 43.07 64.26 0 4.74 0 14.22 651.91 Thiamin(mg) 0 1.11 Vit B12(g) 0.14 0 0 0 0 0 0 0 0 0 3 1.23 0 0 4.36 Vit A (RAE)(g) 0 0 0 0 0 0 0.47 0 0.45 0 0 149.45 0 0 150.37 Iron(mg) 1 0.07 0 0.02 0 0 11.4 Ribo(mg) 0 2.45 Fol (DFE)(g) 57.3 0 0 4.74 0 0 2.79 1.36 0.3 0 331.8 12.25 0 0 410.55 Vit A (IU)(IU) 72.87 0 0 0 0 0 8.99 0 9.97 0 0 499.8 0 0 591.62 Magn(mg) 6.87 13.23 0 7.11 0 4.74 150.8

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average Item Name Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Item Name Pancakes Syrup, Maple DENNY'S Egg Omelette, Veggie Cheese with Egg Beaters Coffee, Brewed COFFEEMATE Non Dairy Creamer, French Vanilla, Fat Free, Liquid Water, Tap Pineapple Casaba Melon Grapes, Red or Green Water, Tap GENERAL MILLS FIBER ONE Cereal Milk, Non Fat Skim or Fat Free CHEX Snack Mix, Hot 'n Spicy Water, Tap Alpha-T(mg) 0 0.01 0.03 0 0.55 0.02 0 0 1.35 Potas(mg) 56.23 133.56 0 116.13 0 4.74 16.89 30.94 28.84 2.37 360 382.2 0 4.74 1,136.65 Calcium(mg) 2.01 1.87 1.51 7.11 200 298.9 0 14.22 651.91 Zinc(mg) 0.28 0.93 0 0.05 0 0 0.02 0.01 0.01 0 7.5 1.03 0 0 9.82 Iron(mg) 0.04 0.06 0.05 0 9 0.07 1.08 0 11.4 Sodium(mg) 191.02 7.56 825 4.74 25 14.22 0.15 1.53 0.3 7.11 210 102.9 840 14.22 2,243.76 Magn(mg) 1.86 1.87 1.06 2.37 80 26.95 0 4.74 150.8

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May 25, 2013 amber BROWN, amberbrown1720@hotmail.com Profile: Amber Brown, 3 Day Average

Energy Balance for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Date Apr 25, 2013 Apr 26, 2013 Apr 27, 2013 Total: kCal Consumed 1133 1543 1183 3859 kCal Burned 2107 2107 2107 6321 Net kCal -974 -564 -924 -2462

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2316 1286 2107 -821

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