1

Dr. Betty Crockers NF 25

My

Dietary Workbook
By,

Guillermo Manrique

Mt. San Antonio College. 1st Edition. Spring 2013.

Table Of Contents
1. D.R.I. Goals 2. 3 Day Analysis Data 3. 3 Day Spreadsheet 4. Perfect Plan Analysis Summary 5. Perfect Plan Analysis Data 6. My 10 Super Foods 7. # 1 Superfood 9. Water 8. Perfect Plan Analysis Spreadsheet 10. Fiber 11. Super Food Spreadsheet 12. Farm To Table 13. My Wellness Life

3 D.R.I. Goals

DRI GOALS NUTRIENT Unit RDA/AI A

GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1

0.37 354.4 6.387 39.3 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.74 708.8 12.774 78.6 7.6

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

3.7 3544

g g
g g g

63.87 393
38 77 34

g
g

17
1.6

3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.2 1.3 16 1.3 2.4 400 90 15

900 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 8 400 4700 11 1500
100 0.8 40 470 1.1 200 1.6 80 940 2.2

Potassium Zinc Sodium

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Gmanrique 5 ft. 8 inches 176.0 lbs. 25 years 26.8 Male Very Active No No

3 Day Analysis Data

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 3544 kcal 63.87 g 393.0 - 568.0 g 77.0 - 136.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 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 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Macronutrient Ranges for Apr 27, 2013, Apr 28, 2013, Apr 29, 2013

Macronutrient Ranges
1,750 1,500

Calories

1,250 1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,595-2,304 kCal 10%-35% 354-1,240 kCal 20%-35% 709-1,240 kCal 0% 0 kCal

Fat Actual Intake

Yours 54% 23% 24% 0% 987 kCal 416 kCal 438 kCal 0 kCal

Alcohol

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Fat Breakdown for Apr 27, 2013, Apr 28, 2013, Apr 29, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 6% 3% 2% 0% 13% 25% 50% 75% 100%

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

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake vs. Goals for Apr 27, 2013, Apr 28, 2013, Apr 29, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 3544 kcal 63.87 g 1,828.34 kcal 104.04 g 52% 163%

393.0 - 568.0 246.83 g g 77.0 - 136.0 g 48.7 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 g * * * < 300 mg 11.42 g 5.93 g 4.33 g 0g 192.64 mg 64% 33%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 2.21 g 0.09 g 6% 13%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 20.68 g 72.63 g 54%

Other
Water Alcohol 3.7 L * 1.94 L 0g 52%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1.11 mg 0.87 mg 18.04 mg 1.19 mg 2.47 g 186.2 g 80.65 mg 0.05 g 651.13 g 3,437.71 IU 1.08 mg 7% 0% 72% 115% 47% 90% 92% 103% 67% 113% 93%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 603.01 mg 12.59 mg 133.22 mg 33% 60% 157%

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 771.11 mg 3.97 mg 3,334.49 mg 0% 25% 16% 36% 222% 50% 75% 100%

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

MyPlate Analysis for Apr 27, 2013, Apr 28, 2013, Apr 29, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 8.2 oz. eq. 2.4 cup eq. 0.4 cup eq. 0.4 cup eq. 11.6 oz. eq. 316.3

% Goal 81.7% 60.4% 14.6% 14.3% 165% 48.8%

Your results are based on a 3200 calorie pattern. Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole

grains.

Vary Your Veggies! Aim for

this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 11.0 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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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for Apr 27, 2013

Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed Meal Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 1.74 9 18 0 0 30 5 0 4 9 76.74 Mono Fat(g) 0.1 0 0 0 0 3 0 0 0 0 3.1 Omega-6(g) 0.07 0.07 Quantity 8 fluid ounce(s) 1 item(s) 1 item(s) - 1 item is 1 sandwich 16 fluid ounce(s) 16 fluid ounce(s) 2 item(s) - 1 fillet 1 serving(s) 9.6 oz serving 16 fluid ounce(s) 1 item(s) - 1 item is 1 sandwich 3 ounce(s) Carb(g) 25.79 54 47 0 0 4 14 0 30 75 249.79 Poly Fat(g) 0.1 0.5 0 0 0 2 0 0 0 0 2.6 Omega-3(g) 0.02 0.02 Wt(g) 248 95 226 474 474 178 272 474 70 85.05 2,596.05 Fat(g) 0.5 1 3.5 0 0 6 13 0 2 0 26 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0.5 17 Kcal(kcal) 111.6 280 280 0 0 200 190 0 140 330 1,531.6 Sat Fat(g) 0.05 0 1 0 0 1 2 0 1 0 5.05 Chol(mg) 0 0 20 0 0 70 0 0 3 0 93 Sugar(g) 20.83 58.33

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled Omega-6(g) 0 0 0 0 0 0 0 0 0 0.07 Water(L) 0.22 0 0 0.47 0.47 0 0 0.47 0 0 1.64 Niacin(mg) 0.99 4 0 0 0 0 0 0 0 0 4.99 Vit C(mg) 124 0 18 0 0 142 Omega-3(g) 0 0 0 0 0 0 0 0 0 0.02 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.1 0 0 0 0 0 0 0 0 0 0.1 Vit D (ug)(g) 0 0 0 0 0 0 Diet Fiber(g) 2 5 0 0 0 5 0 3 1.5 17 Thiamin(mg) 0.22 0.45 0 0 0 0 0 0 0 0 0.67 Vit B12(g) 0 0 0 0 0 0 0 0 0 0 0 Vit A (RAE)(g) 24.8 0 0 0 0 24.8 Sugar(g) 9 6 0 0 2 4 0 15 1.5 58.33 Ribo(mg) 0.07 0.17 0 0 0 0 0 0 0 0 0.24 Fol (DFE)(g) 74.4 0 0 0 0 0 0 0 0 0 74.4 Vit A (IU)(IU) 496 0 400 0 0 1,096

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Item Name Juice, Orange, Fresh Squeezed SARA LEE Bagel, Blueberry SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Water, Bottled GORTONS GRILLED SALMON Fillet, Classic PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat SNYDER'S Pretzels, Mini Vit C(mg) 0 0 0 0 0 142 Alpha-T(mg) 0.1 0 0 0 0 0 0 0 0 0 0.1 Potas(mg) 496 0 0 0 0 520 0 0 0 0 1,016 Vit D (ug)(g) 0 0 0 0 0 0 Calcium(mg) 27.28 150 60 47.4 47.4 40 0 47.4 80 0 499.48 Zinc(mg) 0.12 0 0 0 0 0 0 0 0 0 0.12 Vit A (RAE)(g) 0 0 0 0 0 24.8 Iron(mg) 0.5 2.7 2.7 0 0 0.72 0 0 0 1.08 7.7 Sodium(mg) 2.48 390 920 9.48 9.48 540 440 9.48 120 750 3,190.92 Vit A (IU)(IU) 0 0 0 200 0 1,096 Magn(mg) 27.28 0 0 9.48 9.48 0 0 9.48 0 0 55.72

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for Apr 28, 2013

Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Meal Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Snacks Snacks Snacks Protein(g) 0 10.3 0 64 2 0 0 25.08 0 4 8 113.38 Mono Fat(g) 0 6.49 0 0 0 0 0 0.43 0 0 0 6.91 Omega-6(g) 0 4.63 Quantity 2 serving(s) - 8 fl oz 1 item(s) 16 fluid ounce(s) 8 ounce(s) 2 ounce(s) 1 ounce(s) 16 fluid ounce(s) 18 piece(s) 16 fluid ounce(s) 1 item(s) - 1 item is 1 sandwich 4 ounce(s) Carb(g) 31.38 41.94 0 2 8 1 0 130.99 0 30 73 318.31 Poly Fat(g) 0 4.41 0 0 0 0 0 0.58 0 0 0 4.99 Omega-3(g) 0 0.16 Wt(g) 488 93 474 226.8 56.7 28.35 474 468 474 70 113.4 2,966.25 Fat(g) 0 14.69 0 13 1 0 0 1.92 0 2 27 59.61 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 24.03 Kcal(kcal) 126.88 330.15 0 380 40 5 0 655.2 0 140 570 2,247.23 Sat Fat(g) 0 2.87 0 4 0 0 0 0.46 0 1 3.5 11.83 Chol(mg) 0 0 0 230 0 0 0 32.76 0 3 0 265.76 Sugar(g) 25.57 88.98

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red Omega-6(g) 4.32 0 0 0 0 0 0.31 0 0 0 4.63 Water(L) 0.46 0.02 0.47 0 0 0 0.47 0.3 0.47 0 0 2.21 Niacin(mg) 1.07 5.67 0 0 0 0 0 8.31 0 0 0 15.05 Vit C(mg) 1.95 0.09 0 2.4 6 28.41 Omega-3(g) 0.09 0 0 0 0 0 0.07 0 0 0 0.16 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.11 0.16 0 0 0 0 0 0.44 0 0 0 0.71 Vit D (ug)(g) 0 0 0 0 0 0 Diet Fiber(g) 2.88 0 0 4 1 0 5.15 0 3 8 24.03 Thiamin(mg) 0.05 0.27 0 0 0 0 0 0.8 0 0 0 1.12 Vit B12(g) 0 0 0 0 0 0 0 0.94 0 0 0 0.94 Vit A (RAE)(g) 0 0 0 1770.18 0 1,905.9 Sugar(g) 10.18 0 2 4 0 0 28.22 0 15 4 88.98 Ribo(mg) 0 0.21 0 0 0 0 0 0.21 0 0 0 0.42 Fol (DFE)(g) 0 110.67 0 0 0 0 0 365.04 0 0 0 475.71 Vit A (IU)(IU) 0 2.5 0 1000 2000 8,742.01

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Item Name GATORADE, Fruit Flavor Sandwich, Peanut Butter and Jelly Water, Bottled CHIPOTLE Chicken CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Sushi, with Vegetables and Fish Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat CHIPOTLE Chips, Tortilla Vit C(mg) 6 0 10.76 0 0 1.2 28.41 Alpha-T(mg) 0 2.02 0 0 0 0 0 0.75 0 0 0 2.77 Potas(mg) 73.2 198.09 0 0 0 0 0 608.4 0 0 0 879.69 Vit D (ug)(g) 0 0 0 0 0 0 0 Calcium(mg) 4.88 93.93 47.4 40 20 0 47.4 70.2 47.4 80 40 491.21 Zinc(mg) 0.05 1.13 0 0 0 0 0 2.34 0 0 0 3.51 Vit A (RAE)(g) 0 0 135.72 0 0 0 1,905.9 Iron(mg) 0.24 2.5 0 2.88 1.08 0.36 0 6.46 0 0 1.08 14.6 Sodium(mg) 190.32 492.9 9.48 740 510 0 9.48 1020.24 9.48 120 420 3,521.9 Vit A (IU)(IU) 1750 0 3789.51 0 200 0 8,742.01 Magn(mg) 0 56.73 9.48 0 0 0 9.48 74.88 9.48 0 0 160.05

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for Apr 29, 2013

Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Meal Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Quantity 1 item(s) - 1 item is 1 bar 2 serving(s) - 8 fl oz 16 fluid ounce(s) 5 ounce(s) 1 serving(s) 9.6 oz serving 16 fluid ounce(s) 2 item(s) - 1 item is 1 entree 1 serving(s) 9.6 oz serving 16 fluid ounce(s) 1 item(s) - 1 item is 1 sandwich Carb(g) 37 31.38 0 0 14 0 46 14 0 30 172.38 Poly Fat(g) 0 0 0 2.4 0 0 3 0 0 0 5.4 Wt(g) 78 488 474 141.75 272 474 538 272 474 70 3,281.75 Fat(g) 6 0 0 10.5 13 0 16 13 0 2 60.5 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 Kcal(kcal) 290 126.88 0 269.32 190 0 500 190 0 140 1,706.2 Sat Fat(g) 3.5 0 0 2.89 2 0 6 2 0 1 17.39 Chol(mg) 0 0 0 126.16 0 0 90 0 0 3 219.16

Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat

Protein(g) 23 0 0 41.01 5 0 44 5 0 4 122.01 Mono Fat(g) 0 0 0 3.77 0 0 4 0 0 0 7.77

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted Omega-6(g) 0 0 0 1.94 0 0 0 0 0 0 1.94 Water(L) 0 0.46 0.47 0.09 0 0.47 0 0 0.47 0 1.97 Niacin(mg) 20 1.07 0 13 0 0 0 0 0 0 34.08 Vit C(mg) 60 1.95 0 0 71.55 Omega-3(g) 0 0 0 0.1 0 0 0 0 0 0 0.1 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 2 0.11 0 0.67 0 0 0 0 0 0 2.77 Vit D (ug)(g) 0 0 0 0.14 0.14 Diet Fiber(g) 2 0 0 0 5 0 6 5 0 3 21 Thiamin(mg) 1.5 0.05 0 0 0 0 0 0 0 0 1.55 Vit B12(g) 6 0 0 0.47 0 0 0 0 0 0 6.47 Vit A (RAE)(g) 0 0 0 22.68 22.68 Sugar(g) 18 25.57 0 0 4 0 4 4 0 15 70.57 Ribo(mg) 1.7 0 0 0.25 0 0 0 0 0 0 1.95 Fol (DFE)(g) 0 0 0 8.5 0 0 0 0 0 0 8.5 Vit A (IU)(IU) 0 0 0 75.13 475.13

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Apr 30, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Item Name POWERBAR PROTEIN PLUS Chocolate Crisp GATORADE, Fruit Flavor Water, Bottled Chicken, Meat Only, Roasted PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SMART ONES Entree, Meatloaf PANDA EXPRESS Veggies, Mixed, Side Water, Bottled SKINNY COW Ice Cream Sandwich, Strawberry Shortcake, Low Fat Vit C(mg) 0 0 9.6 0 0 0 71.55 Alpha-T(mg) 0 0 0 0.38 0 0 0 0 0 0 0.38 Potas(mg) 0 73.2 0 344.45 0 0 0 0 0 0 417.65 Vit D (ug)(g) 0 0 0 0 0 0 0.14 Calcium(mg) 450 4.88 47.4 21.26 0 47.4 120 0 47.4 80 818.34 Zinc(mg) 5.25 0.05 0 2.98 0 0 0 0 0 0 8.28 Vit A (RAE)(g) 0 0 0 0 0 0 22.68 Iron(mg) 8.1 0.24 0 1.72 0 0 5.4 0 0 0 15.46 Sodium(mg) 190 190.32 9.48 121.9 440 9.48 1760 440 9.48 120 3,290.66 Vit A (IU)(IU) 0 0 200 0 0 200 475.13 Magn(mg) 120 0 9.48 35.44 0 9.48 0 0 9.48 0 183.88

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3 Daiy Spreadsheet

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 3544

1.94
1826.34

52% 52%

Kcals g g
g

MACRONUTRIENTS
63.87 393 38 77 34 17 1.6 104.4 393 20.68 33 11.42 2.21 0.09 163% 100% 54% 43% 34% 13% 6%

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1.11 0.87 18.04 1.19 2.47 186.2 80.65 0.05 651.13 1.08 603.01 12.59 133.22 771.11 3.97 3334.49 93% 67% 113% 92% 103% 47% 90% 0% 72% 7% 60% 157% 33% 16% 36% 222%

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 8 400 4700 11 1500

Potassium Zinc Sodium

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Perfect Plan Analysis Summary Upon the study of a previous three-day diet I noticed I was significantly malnourished. I began observing my daily eating habits and realized where the problem was. I was not eating often enough as well as I was lacking in consuming variations of nutrient dense foods. Protein shakes had made up of more than fifty percent of my diet in which I now know is anything but a nutrient rich diet. To start my diet transformation I had thought of meal preparation. Preparing meals in advance would not only give me the opportunity to put more attention and focus on what I was putting into my diet, but it would also save me in another problem area in time. I had also envisioned practicing a force-feeding method in which I would set alarms to remind myself to eat throughout the day. All of my planning and preparations of a healthy diet were in place. The focus had finally turned towards the types of food consumed throughout my meals. I had taken the consideration of two main objectives in my meal planning including foods that would be efficient in time and nutrient density levels to achieve my new healthier diet. My sodium intake levels are a bit off from what they should be with including efficient foods the downside became high sodium levels. The obstacle here is to incorporate more whole foods into my diet thus will hit on the efficiency I am looking for while eliminating the sodium.

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May 08, 2013 Perfect Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Gmanrique 5 ft. 8 inches 176.0 lbs. 25 years 26.8 Male Very Active No No

Plan Analysis Data

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 3544 kcal 63.87 g 393.0 - 568.0 g 77.0 - 136.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 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 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Macronutrient Ranges for May 04, 2013, May 05, 2013, May 06, 2013

Macronutrient Ranges
2,000 1,750 1,500 1,250

Calories

1,000 750 500 250 0 Carbs Protein Recommended

Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 1,595-2,304 kCal 354-1,240 kCal 709-1,240 kCal 0 kCal

Fat Actual Intake

Yours 56% 24% 23% 0% 1,915 kCal 805 kCal 787 kCal 0 kCal

Alcohol

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Fat Breakdown for May 04, 2013, May 05, 2013, May 06, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 3% 0% 4% 9% 7% 25% 50% 75% 100%

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

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake vs. Goals for May 04, 2013, May 05, 2013, May 06, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 3544 kcal 63.87 g 393.0 - 568.0 g 77.0 - 136.0 g 3,397.96 kcal 201.14 g 478.86 g 87.42 g 96% 315%

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 g * * * < 300 mg 15.67 g 34.19 g 26.98 g 0g 269.98 mg 90% 45%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 19.9 g 1.7 g 117% 106%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 74.37 g 207.35 g 196%

Other
Water Alcohol 3.7 L * 4.45 L 0g 120%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 3.28 mg 4.03 mg 61.18 mg 5.14 mg 15.62 g 933.85 g 369.16 mg 15.03 g 1,402.92 g 12,908.97 IU 6.47 mg 43% 273% 310% 382% 395% 651% 233% 410% 100% 156% 430%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,875.88 mg 29.52 mg 889.7 mg 188% 369% 222%

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 6,599.99 mg 18.38 mg 3,380.83 mg 0% 25% 50% 75% 100% 140% 167% 225%

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

MyPlate Analysis for May 04, 2013, May 05, 2013, May 06, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories grains.
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 8.9 oz. eq. 2.4 cup eq. 5.3 cup eq. 4 cup eq. 21.4 oz. eq. 428

% Goal 89.1% 59.9% 210.7% 133.3% 306.4% 66%

Your results are based on a 3200 calorie pattern. Make Half Your Grains Whole! Aim for at least 5.0 oz. eq.

whole

Aim for this much every week: Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 11.0 teaspoons of oil a day.
Vary Your Veggies!

*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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To be able at any moment to sacrifice what we are for what we could be

-Eric Thomas

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for May 04, 2013

Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Quantity 16 fluid ounce(s) - 8 fl oz is 1 cup 16 fluid ounce(s) 2 item(s) 1 item(s) - 1 item is 1 sandwich 16 fluid ounce(s) 12 ounce(s) 16 fluid ounce(s) 2.5 cup(s) 2 cup(s) 280.6 474 262 146 49 490 732 5,409.76 Fat(g) 0.39 0 6.39 3.5 0 0 0 101.95 24.02 0 30.78 23.1 31.56 24.3 47.07 391.83 Poly Fat(g) 0.01 44.65 1.15 1.02 1 0 21.57 0 2.32 0.19 0 0.31 72.42 9.7 0.39 0 118.15 Trans Fat(g) 0 0 0 0.04 11.16 1.16 0.27 0 19.05 Chol(mg) 9.8 232.81 0 3.34 0 0.6 123.14 832.2 230.79 166.6 190.32 3,365.36 Sat Fat(g) 0.27 0 68 226 474 340.17 474 430 112.24 0 Wt(g) 490 474 212.84 280 0 483.04 0 567.6 Kcal(kcal) 166.6 0

16 fluid ounce(s) 2 item(s) - 2 5/8 in. diameter, sphere 1 cup(s) 2 item(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 3 serving(s) - 8 fl oz Carb(g) 24.3 0 37.74 47

Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free

Protein(g) 16.51 0 3.74 18 0 67.49 0 38.1 5.61 0 2.46 38.18 4.95 16.51 0 211.56 Mono Fat(g) 0.11 44.04

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Mono Fat(g) 0 1.51 0 0 7.15 0 0.2 0.15 0 0.06 32.6 2.15 0.11 0 44.04 Omega-6(g) 0.01 0 2.96 0 0 0.59 0 0.54 0.43 0 0.05 25.1 5.88 0.01 0 35.56 Water(L) 0.45 0.47 0.02 0 0.47 0.23 4.49 0.11 0 0.02 0.01 0.03 0 0 2.01 Alcohol(g) 0 0 0 0 0 0 0 0.14 0 0 0 0.77 3.94 0 1.29 4.05 0.56 0 0.07 25.12 5.91 0.01 0 44.65 Omega-3(g) 0 0 0.37 0 0 1 0 0.45 8.14 5.58 5 Poly Fat(g) 0 3.34 0 0 8.64 0 0.99 0 0 0 Trans Fat(g) 0 6.12 20 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 15.69 6 0 0 0 37.41 6.99 0 6.29 13.87 2.6 0 0 78.88 Thiamin(mg) 0.22 0 0.2 0 24.5 6.26 14 24.94 38.36 166.4 Ribo(mg) 0.89 0 0 0 0 4.72 0 0 0 0 9.8 0 232.81 Sugar(g) 24.94 0 0 187.09 0 0 Chol(mg) 0

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Water(L) 0.47 0.28 0.25 0.47 0.23 0.01 0 0.45 0.68 4.49 Niacin(mg) 0.46 0 1.58 0 0 26.74 0 2.17 1.66 0 0.74 23.25 0.77 0.46 1.61 59.44 Vit C(mg) 0 0 0 18 0 0 0 0 56.12 0 139.38 0 216.87 0 0 0 0 11.76 0.29 Alcohol(g) 0 0 0 0.12 Thiamin(mg) 0 1.05 0.17 0 0.23 0.99 0.13 0.22 0.08 3.94 Vit B12(g) 2.45 0 31.28 0 0 10.82 0 0 0 101.01 0 78.6 350.4 11.27 24.5 0 1,347.31 Vit A (IU)(IU) 999.6 0 0 85.04 0 640.7 0 0.1 0.2 0.06 0.89 0 4.05 Fol (DFE)(g) 24.5 0 Ribo(mg) 0 0.25

0 0 0 0 0 0 0 Vit B6(mg) 0.18 0 0.04 0 0 2.78 0 0.3 0.01 0

0 0 0.16 0 0.51 0 0.04 0 0.18 2.45 0.16 0 4.63 15.73 Vit D (ug)(g) Vit A (RAE)(g) 5.88 298.9 0 0 0 0 0 0 0 0 754.81 38.08 0 129.2 400 0 40.82 0 0 16791.46 0 28.82 0 1,461.31

0 136.07 0 25.8

0 589.5 0 20,087.4

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Vit C(mg) 0.44 0 2.93 216.87 Alpha-T(mg) 0.05 0 0.67 0 0 0 0 0 2.19 0 0.47 0 1.02 0.05 0 4.45 Potas(mg) 764.4 0 120.36 0 0 1666.82 0 1526.5 488.24 0 474.22 1086.24 164.64 764.4 109.8 7,165.62 0.98 0 0.18 3.1 1 2.06 0.07 16.74 Vit D (ug)(g) Vit A (RAE)(g) 0 0.98 5.88 298.9 0 0 11.76 1,461.31 Calcium(mg) Iron(mg) 597.8 0.15 47.4 0 26.52 60 47.4 40.82 47.4 116.1 70.15 47.4 104.8 154.76 29.89 597.8 7.32 1,995.56 Zinc(mg) 2.06 0 0.3 0 0 2.18 0 4.82 715.52 9.48 0 32.12 144.06 205.8 285.48 3,059.04 1.49 1.92 2.7 14.28 0 0 2.72 0 9.03 42.09 0 0.26 5.71 1.45 0.15 0.37 25.94 Sodium(mg) 205.8 9.48 358.36 920 9.48 149.67 9.48 4.3 9.48 26.2 274.48 47.53 53.9 0 949.95 9.48 98.65 9.48 301 Vit A (IU)(IU) 16.17 999.6 0 20,087.4 Magn(mg) 53.9 9.48

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for May 05, 2013

Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Meal Breakfast Breakfast Breakfast Quantity 2 cup(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 2 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 item(s) Medium (7 in. to 7 7/8 in. long) 3 slice(s) - 3 3/4 in. x 5 in. x 1/2 in. 1 item(s) Medium whole (2 3/5 in. diameter) 2 cup(s) Shredded or chopped 6 ounce(s) 4 serving(s) - 8 fl oz 8 ounce(s) 4 ounce(s) 3.5 ounce(s) 2 ounce(s) 6 ounce(s) 2 ounce(s) 16 fluid ounce(s) 1 cup(s) Halves and whole 2 item(s) - 2 5/8 in. diameter, sphere 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) 16 fluid ounce(s) Carb(g) 48 24.3 50.27 26.95 65.25 4.78 4.28 527.2 Wt(g) 56 490 364 Kcal(kcal) 200 166.6 189.28

Banana Bread, 100% Whole Wheat Tomatoes, Red

Breakfast Lunch Lunch

118

105.02

132 123

359.04 22.14

Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg

Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Protein(g) 4 16.51 0.95 1.29 11.04 1.08 1.3 175.77

144 170 976 226.8 113.4 99.22 56.7 194.4 56.7 474 137 262 490 290 474 5,447.23 Fat(g) 0 0.39 0.62 0.39 8.14 0.25 0.2 87.76

20.16 197.2 253.76 240 190 20 40 171.43 10 0 786.38 123.14 166.6 165.3 0 3,426.05 Sat Fat(g) 0 0.27 0.1 0.13 1.73 0.03 0.03 17.64

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Protein(g) 43.37 0 14 32 1 2 5.14 0 0 20.97 2.46 16.51 2.15 0 175.77 Mono Fat(g) 0 0.11 0.03 0.04 3.14 0.04 0.01 0.27 0 0 0 0 0 0 0 0 37.42 0.06 0.11 0.14 0 41.35 Omega-6(g) 0 0.01 0.16 0.05 2.37 0.1 13.54 Carb(g) 0 62.76 46 1 4 8 37.71 2 0 44.79 30.78 24.3 42.02 0 527.2 Poly Fat(g) 0 0.01 0.19 0.09 2.56 0.1 0.11 0.57 0 0 0 0 0 0 0 0 10.74 0.07 0.01 0.42 0 14.87 Omega-3(g) 0 0 0.03 0.03 0.19 0 0.75 Fat(g) 1.39 0 2 6.5 0 1 1.71 0 0 63.5 0.31 0.39 0.96 0 87.76 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 2 0 8.74 3.07 9.11 1.48 77.12 Sat Fat(g) 0.4 0 0 2 0 0 0 0 0 12.55 0.04 0.27 0.08 0 17.64 Chol(mg) 0 9.8 0 0 1.32 0 0 51 0 0 115 0 0 0 0 0 0 0 9.8 0 0 186.92 Sugar(g) 4 24.94 37.82 14.43 10.34 3.23 248.07

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Omega-6(g) 0.03 0.02 0 0 0 0 0 0 0 0 10.49 0.05 0.01 0.26 0 13.54 Water(L) 0 0.45 0.31 0.09 0.04 0.12 0.14 0.13 0.91 0 0 0 0 0 0 0.47 0 0.23 0.45 0.24 0.47 4.05 Niacin(mg) 10 0.46 0.33 0.78 4.75 46.29 Omega-3(g) 0.07 0 0 0 0 0 0 0 0 0 0.22 0.02 0 0.17 0 0.75 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 1 0.18 0.15 0.43 0.31 3.89 Diet Fiber(g) 1.73 0 0 22 0 0.5 4 5.14 2 0 4.11 6.29 0 6.96 0 77.12 Thiamin(mg) 0.75 0.22 0.06 0.04 0.3 0.05 0.06 0.05 0.11 0 0 0 0 0 0 0 0.27 0.23 0.22 0.11 0 2.46 Vit B12(g) 3 2.45 0 0 0.04 13.02 Sugar(g) 2.84 0 51.14 1 1 3 4 5.14 0 0 6.86 24.5 24.94 28.88 0 248.07 Ribo(mg) 0.85 0.89 0.09 0.09 0.23 0.02 0.04 0.13 0 0 0 0 0 0 0 0 0.27 0.1 0.89 0.12 0 3.73 Fol (DFE)(g) 443.52 24.5 10.92 23.6 44.88 829.46

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Niacin(mg) 0.73 0.18 22.58 2.15 0 0 0 0 0 0 0 1.92 0.74 0.46 1.21 0 46.29 Vit C(mg) 12 0 16.74 10.27 0 16.85 4.03 0 3.9 2.4 1.2 3.6 6 20.57 12 0 0 139.38 0 28.13 0 277.08 Alpha-T(mg) 0.07 0.05 0.66 0.12 6.47 Vit B6(mg) Vit B12(g) Fol (DFE)(g) 0.1 0 18.45 0.06 0 41.76 0.6 5.08 6.8 0.21 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.35 0 94.53 0.16 0 78.6 0.18 2.45 24.5 0.15 0 17.4 0 0 0 3.89 13.02 829.46 Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU) 2 254.61 1000 5.88 298.9 999.6 0 10.92 196.56 0 3.54 75.52 0 7.92 30.07 0 51.66 1024.59 0 36 722.88 7.65 28.9 96.9 0 0 0 0 0 200 0 885.09 500 0 0 600 0 0 2000 0 0 857.14 0 0 3500 0 0 0 0 0 0 0 28.82 589.5 5.88 298.9 999.6 0 8.7 156.6 0 0 0 21.41 1,913.95 13,548.96 Calcium(mg) Iron(mg) Magn(mg) 0 16.24 5.04 597.8 0.15 53.9 21.84 0.44 18.2 5.9 0.31 31.86 1,775.99 42.55 779.21

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Alpha-T(mg) 0.66 0.66 0.26 0.56 0 0 0 0 0 0 0 0 1.26 0.47 0.05 1.65 0 6.47 Potas(mg) 50 764.4 389.48 422.44 496.32 291.51 203.04 402.9 146.4 0 0 0 0 0 0 0 774.05 474.22 764.4 223.3 0 5,402.46 Calcium(mg) 67.32 12.3 25.92 18.7 9.76 80 20 20 20 0 0 47.4 61.65 104.8 597.8 17.4 47.4 1,775.99 Zinc(mg) 0.1 2.06 0.15 0.18 2.32 0.21 0.22 1.31 0.1 0 0 0 0 0 0 0 7.67 0.18 2.06 0.46 0 17.01 Iron(mg) 3.54 0.33 0.59 2.6 0.49 3.6 1.44 0.36 1.08 1.23 0.72 0 8.22 0.26 0.15 0.81 0 42.55 Sodium(mg) 400 205.8 3.64 1.18 884.4 6.15 14.4 574.6 380.64 500 370 470 510 925.71 0 9.48 21.92 0 205.8 2.9 9.48 5,496.1 Magn(mg) 128.04 13.53 10.08 45.9 0 0 0 0 0 0 0 9.48 356.2 26.2 53.9 17.4 9.48 779.21

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for May 06, 2013

Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Meal Breakfast Breakfast Breakfast Lunch Lunch Quantity 2 item(s) 2 cup(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) 1 piece(s) breast, bone and skin removed 4 serving(s) - 8 fl oz 2 cup(s) Chopped 2 cup(s) 14 ounce(s) 16 fluid ounce(s) 3 item(s) - 2 5/8 in. diameter, sphere 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) - Whole 2 cup(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) Carb(g) 37.74 56.16 24.3 89.54 0 62.76 12.08 89.54 0 0 46.18 24.3 22.12 27.68 25.13 517.54 6.14 6.39 68 Wt(g) 212.84 468 490 390 172 Kcal(kcal)

332.28 166.6 432.9 283.8

Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks

976 182 390 396.86 474 393 490 288 288 182

253.76 61.88 432.9 563.54 0 184.71 166.6 92.16 123.84 94.64

Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium

Protein(g) 3.74 11.89 16.51 10.06 53.35 0 5.13 10.06 78.74 0 3.69 16.51 1.93 4 0.47 216.1

5,647.86 Fat(g) 1.02 7.11 0.39 3.51 1.74 0 0.67 3.51 25.16 0 0.47 0.39 0.86 1.41 0.31 56.34

3,402.45 Sat Fat(g)

1.45 0.27 0.7

0 0.07 0.7 3.89 0 0.06 0.27 0.04 0.04 0.05 10.32

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Mono Fat(g) 1.51 2.04 0.11 1.28 2.13 0 0.02 1.28 8.35 0 0.09 0.11 0.12 0.14 0.01 17.17 Omega-6(g) 2.96 2.53 0.01 1.21 1.01 0 0.03 1.21 0.68 0 0.07 0.01 0.26 0.54 0.08 10.59 Water(L) 0.02 0.39 0.45 0.29 0.11 0.91 0.16 4.81 0 0 0 0 0.05 0 0.04 0.05 1.17 0 0.03 0 0.19 0.27 0.02 2.34 Alcohol(g) 0 0 0 0 0.12 0.14 1.32 0 0.07 1.26 10.08 0 0.1 0.01 0.45 0.81 0.09 21.42 Omega-3(g) 0.37 0.08 0 0.05 0 5.58 Poly Fat(g) 3.34 2.62 0.01 1.26 0 0 Trans Fat(g) 6.12 0 0 0 146.2 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 15.69 7.96 0 7.02 0 0 4.73 7.02 0 0 9.43 0 5.76 15.26 4.37 67.13 Thiamin(mg) 0.2 0.36 0.22 0.37 0 0.11 0.13 3.44 0 0.21 4.31 0.07 0.89 0.1 51.14 3.09 1.37 0 0 36.75 24.94 14.08 14.05 18.91 207.59 Ribo(mg) 1.26 24.94 1.37 0 0 0 218.27 0 0 9.8 0 0 0 390.19 Sugar(g) 0 9.8 0 Chol(mg)

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Water(L) 0.29 0.27 0.47 0.34 0.45 0.26 0.25 0.16 4.81 Niacin(mg) 1.58 1.05 0.46 5.96 23.58 2.15 1.16 5.96 31.19 0 1.11 0.46 1.11 1.86 0.17 77.8 Vit C(mg) 0 0 0 0 0 3.9 162.34 0 0 0 209.08 0 169.34 60.48 8.37 613.52 0.17 0 0 0 0 0 0 5.88 0 0 0 11.93 1.03 Alcohol(g) 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.04 0.02 0.18 0.57 0.58 0.01 Thiamin(mg) 0.37 0.9 0 0.34 0.22 0.07 0.06 0.03 3.44 Vit B12(g) 31.28 0 2.45 0 6.88 0 114.66 15.6 99.22 0 117.9 24.5 69.12 72 5.46 624.8 Vit A (IU)(IU) 28.08 24.5 15.6 Ribo(mg) 0.1 1.51 0 0.16 0.89 0.06 0.07 0.05 4.31 Fol (DFE)(g)

0.21 0 0.32 0 0.57 0 3.25 12.62 0 0 0.24 0 0.18 2.45 0.14 0 0.09 0 0.08 0 6.9 18.12 Vit D (ug)(g) Vit A (RAE)(g) 0 0 5.88 0 10.32 38.08 129.2 0 298.9 0 36.12 0 56.42 0 47.62 0 43.23 298.9 2.88 31.68 5.46 833.49

0 999.6 0

0 1133.86 0 158.74 0 884.25 999.6 34.56 616.32 98.28 5,090.53

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Alpha-T(mg) 0.67 0.37 0.05 0.12 0.46 0 1.42 0.12 0 0 0.71 0.05 0.84 3.37 0.33 8.5 Potas(mg) 120.36 327.6 764.4 167.7 440.32 146.4 575.12 167.7 1944.62 0 711.33 764.4 440.64 466.56 194.74 7,231.89 1.72 0.1 0.75 2.46 2.54 0 0.28 2.06 0.4 1.53 0.07 21.39 25.8 9.76 85.54 39 47.62 47.4 157.2 597.8 46.08 83.52 10.92 1,856.08 Zinc(mg) 0.3 4.68 2.06 2.46 127.28 380.64 60.06 19.5 174.62 9.48 0 205.8 2.88 2.88 1.82 1,587.34 Calcium(mg) 26.52 42.12 597.8 39 1.79 1.92 Iron(mg) 14.28 4.21 0.15 1.64 49.88 0.49 1.33 1.64 3.17 0 0.39 0.15 1.18 1.79 0.22 20.06 Sodium(mg) 358.36 18.72 205.8 19.5 0 38.22 167.7 115.09 9.48 39.3 53.9 37.44 57.6 9.1 939.95 126.36 53.9 167.7 Magn(mg)

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Energy Balance for May 04, 2013, May 05, 2013, May 06, 2013
Date May 04, 2013 May 05, 2013 May 06, 2013 Total: kCal Consumed 3366 3425 3405 10196 kCal Burned 2107 2107 2107 6321 Net kCal 1259 1318 1298 3875

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

kCal 3544 3399 2107 1292

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My 10 Super Foods

1.Non Fat Milk 2. Salmon 3. 5. Peanuts Apple

4. Broccoli 6. Brown Rice 8. Orange

7.

Strawberries

9. Wheat Bread 10. Carrots

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PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis WB4 3-day Intake vs. Goal (%) B
Deficient <70% Excess >120%

NUTRIENT

Unit

RDA/AI

Intake A
UL

Intake C

Intake vs. Goal (%) D Forgivable deficient Forgivable excessive

Water Kcals PROTEIN CHO

3.7 3544 63.87 393

0 0 0 0

1.94 1826.34 104.4 393

52% 52% 163% 100%

4.45 3397.96 201.14 478

120% 96% 315% 122%

Kcals g g

MACRONUTRIENTS

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0

1 Fiber
g 38 0 20.68 54% 74 195%

1 LIPIDS
g
77 33 43% 87 113%

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Saturated
g g
g 34 17 1.6 0 0 0 11.42 2.21 0.09 34% 13% 6% 15.57 19.9 1.7 46% 117% 106%

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 0 0 0 0 0 0 0 0 0 0 1.11 0.87 18.04 1.19 2.47 186.2 80.65 0.05 651.13 1.08 93% 67% 113% 92% 103% 47% 90% 0% 72% 7% 3.28 4.03 61.18 5.14 15.62 933.85 369.16 15.03 1402.92 6.47 273% 310% 382% 395% 651% 233% 410% 100% 156% 43% 188%

Vitamin E

MINERALS

1
Calcium Iron
Magnesium

mg mg mg mg mg mg

1000 8 400 4700 11 1500

0 0 0 0 0 0

603.01 12.59 133.22 771.11 3.97 3334.49

60% 157% 33% 16% 36% 222%

1875 29.52 889.7 6599.99 18.38 3380.83

dkfj fjf

369% 222% 140% 167% 225%

Potassium Zinc Sodium

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Water Our body simple does not function as intended without water. I like to think of our body being the Ferrari and water is our premium fuel for proper performance. Much like obesity, engine problems arise when the wrong fuel is consumed. A leading cause of common obesity is a result of improper fuel consumption. As an individual who has suffered with being over weight I know first hand the impact of an improper diet. Consuming sports drinks, sodas, and juices in excess were without a question a hefty portion of what was my daily diet. The result was a seventh grader tipping the scale at one hundred and eighty-five pounds and just over five foot tall. Ill have to admit it was a bit embarrassing and it did affect my life in many ways. I knew soda was bad so then I switched to Gatorade as a healthy alternative. I saw no better results from the change. Not only was my drink selection poor my intake levels were a problem as well. A brief daily breakdown would look something like this two cups of orange juice in the morning around 8a.m., a bottled soda for break around 10a.m., two cups of fruit punch for lunch around noon, a bottle of Gatorade to sip on for the remainder of school and thats just the first half of the day. Once I got home I would pop open a couple cans of soda, for dinner I would usually have about two cups of some sort of juice, and to end the day I would have an ice cold glass of milk. I became more of a tank then a Ferrari. I now know the importance of substituting water for your daily beverages. I had learned the hard way. In my opinion I would have never had a problem in the first place if I were more conscience about what I was putting into my body. My body would have performed a lot better if would have consumed more water instead of sugar potent drinks. The facts were there I just was

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never aware of the importance of water. Without our proper fuel we simple do not function as intended.

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Fiber In fiber we clean. Fiber plays a huge role in our body and for the most part it is neglected and just hangs around in the background. Trying to compare fiber to a real world component it seemed to be a no brainer to compare fiber to the good ol trash man. A trash man is needed a lot more than we may think arguably just as important as a doctor or for this argument a protein. A trash man just like fiber is responsible for eliminating waste and without it come serious consequences. If the trash man never came to pick up the trash from our homes that trash would continue to fester and build in bacteria and ultimately would cause multiple serious health hazards. To briefly touch up on what fiber is for the most part it is seen as two different types soluble and insoluble fiber, which is responsible for adding bulk to our stool as well as improving our gastro intestinal tract time. These roles that fiber plays on the body are very important for a healthy lifestyle in eliminating waste from the body. The component I find interesting is the fact that foods that contain adequate amounts of fiber are whole foods that are the most nutrient dense for you and in contrast the foods that are responsible for obesity are low or contain no fiber at all. In cases where an individual develops hemorrhoids, a tear or drag in the colon, is a result of lack of fiber and water. I have personally experienced the effects of a low in fiber diet as well as a high in fiber diet and the difference is like day and night. As being under a fiber-deprived diet I had felt bloated, tired, and ultimately uncomfortable. As soon as I upped my intake levels of whole fruits and vegetables as well as whole grains I undeniably noticed the difference in trips to the mens room and more importantly didnt feel the bloating feeling, I felt more alert and attentive, and as you can

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imagine I felt comfortable. Fiber is the most under rated player in the game.

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SUPER FOODS MEAL PLAN

1 2 3 4 5 6 7

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2

None Fat Milk

Salmon

Peanuts

Broccoli

Apple

Brown Rice

Strawberr

8 ounces

4 ounces

.5 cups

1 cup

1 ech

.5 cups

1 cup

DAY 1
2.0 0.0 0.0 2.0 0.0 0.0 0.0 3.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 2

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69 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2
2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0

0.0 2.0 2.0 0.0 0.0 2.0 0.0

0.0 0.0 0.0 0.0 3.5 0.0 0.0

2.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 4.0 0.0 0.0

DAY 3
0.0 0.0 2.0 0.0 0.0

Total Used

12.0

6.5

4.0

2.0

2.0

4.0

2.

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SUPER FOODS NUTRITIO

1 2 3 4 5 6

List Super Food

None Fat Milk

Salmon

Peanuts

Broccoli

Apple

Brown Rice

Portion Size
QUANTITY

8 ounces

4 ounces

.25 cups

1 cup

1 ech

.5 cups

NUTRIENT

Unit L

Good
0.37

Excellent
0.74

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

0.22

0.08

0.08

0.16

0.07

Skip

MACRONUTRIENTS
g g
g 6.387 39.3 3.8 0 0 0 8.26 12.15 0

22.5 0 0

19.09 11.55 6.93

2.57 6.04 2.37

0.47 25.13 4.37

2.52 22.39 1.75

Skip Skip g
g 1.7 0.16 3.4 0.32 0 0

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

0.02 0.33 0.26 0.43 8.91 0.93 3.61 28.35 0 0 13.61 13.61 0.09 32.88

12.55 0.01 0.49 0.1 11.63 0.25 0 175.2 0 0 0

0.02 0.02 0.06 0.11 0.58 0.16 0 57.33 81.17 0 28.21 42.77 0.66 19.11

0.08 0.02 0.03 0.05 0.17 0.08 0 5.46 8.37 0 5.46 10.92 0.22 9.1

0.3 0.01 0.09 0.02 1.49 0.14 0 3.9 0 0 0 9.75 0.41 41.92

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mg mg mg 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 100 0.8 40 0.24 0.26 3.2 0.26 0.48 80 18 3 180 200 1.6 80 0.11 0.45 0.23 0.09 1.23 12.25 0 2.94 149.45 289.9 0.07 26.95

17.28
Calcium Iron
Magnesium

77.38 2.85 137.24

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Potassium Zinc Sodium mg mg mg 470 1.1 Skip 940 2.2 382.2 1.03 555.61 0.73 543.12 1.55 287.56 0.37 194.74 0.07 41.92 0.61

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Number Superfood One

The Peach

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Farm To Table Peaches! Who doesnt love a nice big round voluptuously juicy peach? Thats why we made an entire movie about a boy and a giant you got it peach! As you may or may not know peaches are a summer-seasoned fruit. Peaches are harvested around late June and continue to harvest through until about the entirety of September. Peaches are in fact grown here in California and there are many crops that deliver this consumer fan favorite of fruits across the world. One pretty interesting growing association I had discovered was the Apple Hill Growers Association located in Northern California. They not only grow peaches but they also have special events, in which one of the best part is they serve food containing their freshly picked goodies. Yum! I would have to say the most intriguing peace of information that I found out about our friend the peach is that it was first grown a native of Asia. Hm? As it turns out we are not the only ones that wish for a giant peach, but many insects also desire the goody sweetness within. This becomes a problem for our appreciated care-giving farmers for it becomes much harder for them to grow a healthy crop. As if war with the insects wasnt enough Im sad so say that unfortunately there is another entity that lurks a common disease found in some peaches called leaf curl, in which is also a tragic threat in which drastically reduces the yield amount of our deserved peaches. But enough with the sad stuff lets get back to the good stuff here is a little recipe I found for a nice slice of heavengive it a try! Ingredients 11. 1/2 cup of sugar

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1/4 cup packed brown sugar 12. 13. 14. 15. 16. 17. 18. 19. Directions In a large bowl, combine sugars; add peaches and toss gently. Cover and let stand for 1 hour. Line a 9-in. pie plate with bottom pastry; trim even with edge. Set aside. Drain peaches, reserving juice. In a small saucepan, combine the cornstarch, nutmeg, cinnamon and salt; gradually stir in reserved juice. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in lemon juice and butter. Gently fold in peaches. Pour into crust. Roll out remaining pastry; make a lattice crust. Trim, seal and flute edges. Cover edges loosely with foil. Bake at 400 for 5060 minutes or until crust is golden brown and filling is bubbly. Remove foil. Cool on a wire rack. EAT! Yield: 6-8 servings. 4-1/2 cups sliced peeled peaches Pastry for double-crust pie (9 inches) 3 tablespoons cornstarch 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cinnamon 1/8 teaspoon salt 2 teaspoons lemon juice 1 tablespoon of butter

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My Wellness Life I am a twenty five year old active male whos expected daily caloric intake is about thirty six thousand calories a day to maintain current weight. I have not always been the healthiest of people as a matter of fact for the majority of my life I had struggled in the battle with obesity. Thankfully now that has changed and my current lifestyle and wellness has significantly improved. Currently I am meeting my activity levels with my workout plan being at least once a day of moderate to intense workout for about an hour in duration and is followed through at least five days a week. I plan to continue this exercise plan if not compliment it with a few two a days in there to keep the body in condition. I would consider my wellness as a priority because I already know what it feels like to be over weight and I know first hand=d the consequences and affects it has on an individuals life. I had made a promise to myself to not let myself resort to my old lifestyle of an improper diet with no exercise. This class has tought me the values of eating and how important it is to CHEW YOUR CALORIES. After already suffering from obesity you could say that I was traumatized from the affects it got so bad that I had developed another problem from it. An eating disorder in the extreme opposite of obesity I had developed. I had never wanted to eat thus I was significantly malnourished. Until taking this class I never realized the health affects this sort of problem would impose in both short term and long term affects. This class has opened my eyes to a whole new outlook a much healthier outlook on a proper diet and how to maintain a healthy lifestyle that I will remember to utilize for years to come. I owe a great deal of well being to this class. Thank you NF_25!

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Appendix
123
#1 Superfood52 3 Day Analysis Data.2-17 3 Day Spreadsheet..18

D D.R.I. Goals.................1

F Farm To Table............53-54 Fiber...............47-48

M My 10 Super Foods.42 My Wellness Life..55

P Perfect Plan Analysis Data...........20-41 Perfect Plan Analysis Spreadsheet........43-44 Perfect Plan Analysis Summary19

S Super Food Spreadsheet..49-51

W
Water...45-46

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