Wellness Nutrient & Activity Strategies: Carbohydrate Protein Lipids Fluids Activity
Wellness Nutrient & Activity Strategies: Carbohydrate Protein Lipids Fluids Activity
Wellness Nutrient & Activity Strategies: Carbohydrate Protein Lipids Fluids Activity
Instead if eating chips, I will get a handful of nuts and have nuts as a snack.
Avoid eating a lot of red meat, I will substitute either with chicken or fish.
While watching tv, and comercials come one do I'll do a set of 20 sit-ups and keep doing that till im done watching tv.
I will have a protien shake,half before I work out and the other half after I finish working out.
Have egg or egg whites for breakfast, It wil help me have more protien in my diet.
When I go out to eat, ask I will buy lean cuts meat, for a cup for water instead instead of the reagular of buying a soda. Save meat I buy. money, less calories.
Have fish, more often for I will use low-fat dairy Read food labels more dinner not only is it products in stead of often on the products Im healthy but it gives a good whole. Such as skim milk going to consume. amount of protien in your or 1% milk. diet.
Walkto school instead of Drink lots of water after a driving at least 2 times workout, to replenish my out of the week. Specially body. because I live like 20mins away walking distance.
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A
2.7 2321
GOOD SOURCE EXCELLENT SOURCE 10-19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2
0.27 232.1 4.354 25.8 2.5 SKIP SKIP 0.54 464.2 8.708 51.6 5
Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)
L Kcal
MACRONUTRIENTS
g g
g g g
43.54 258
25
g
g
12
1.1
1.2 0.11 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5 100 1.8 31 470 0.8
2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6 SKIP
MINERALS
1000 18 310 4700 8 1500
NUTRIENT
UNIT
RDA/AI
UL
Intake
2.7 0 0 0 0 0 0 12 1.1
2.7
1502.12 58.38 181.59 13.6 17.52 14.63 1.65
Kcals g g
g
MACRONUTRIENTS
g g g
g
VITAMINS
0 0 30 80 0 800 1800 100 2800 800 2.5 1100 350 0 40
0.54 0.88 10.87 1.1 1.78 232.85 97.46 2.29 249.73 3.19 827.45 9.36 162.09 1068.53 3.9
49 80 78 84 74 58 130 15 36 21 83 52 52 23 49
MINERALS
Potassium Zinc
NUTRIENT
UNIT
RDA/AI
UL
Intake
Sodium
mg
1500
1856.75
124
NUTRIENT
Unit
Intake A RDA/AI
UL
Intake C
Intake E=(A-C)
2.7 0 0 0 0 0 0 12 1.1
Kcals g g
g
MACRONUTRIENTS
g g g
g
Vitamin E
MINERALS
Intake
-155.84 -7.79 -227.97 -1947.59 -4.97 -1369.97
2.5
UL 1100
83 52 52 23 49 124
98 95 126 64 11 215
350 0 40 0
ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)
List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2
Banana
Peanuts
Carrots
Grapefruit
Orange
Apple
Guava
Pineapple
grapes
1 item(m)
1 cup
1 cup
1 cup
1 item(m)
1 item(m)
1 item(m)
1 cup
1 item(m)
1 cup
DAY 1
1.0 1.0 1.0 1.0 1.0
DAY 2
1.0 1.0 1.0
DAY 3
Total Used
4.0
1.0
1.0
1.0
1.0
1.0
2.0
2.0
3.0
1.0
Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.
Banana
Peanuts
Carrots
Grapefruit
Orange
Apple
Guava
Pineapple
grapes
Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at 1 cup 1 cup 1 cup 1 item(m) 1 item(m) 1 item(m) 1 cup 1 item(m) 1 cup Portion Size 1 item(m) least once.
Banana
Peanuts
Carrots
Grapefruit
Orange
Apple
Guava
Pineapple
Pomegran ate
grapes
1 item(m)
1 cup
1 cup
1 cup
1 item(m)
1 item(m) 1 item(m)
1 cup
1 item(m)
1 cup
NUTRIENT
Unit L
Good
0.27
Excellen t
0.54
0.09
0.5
0.1
0.15
0.16
0.09
0.13
0.01
0.12
Skip g g
g 4.354 25.8 2.5 0 0 0 1.29 26.95 3.07
MACRONUTRIENTS
1 26 1.3 2 24 2 7.27 7.31 3.76 0.94 21.01 2.56 0.85 20.65 2.32 1.32 27.03 3.21 0.84 20.34 2.17 8.14 25.58 4.6 1.09 27.33 1.36
Skip Skip g
g 1.2 0.11 2.4 0.22 0.05 0.03
0.35
0.02 0.19 0.14 2.87 0.12 0 26 0 0 0
MINERALS
Calcium Iron
Magnesium
mg mg mg mg mg mg
Enter minimum quantity for good and excellent from tab 1. Color code the appropriate cells "good", "excellent" or "N/A" use grey for all 10 Super Foods