Term Project FNES

203
Rachel Hyman

11/10/15Part 1 (Due 2

nd

Week)

Record
Thursday, September 3rd
Meal
Time Foods/beverages

Amount

Breakfa
st

10:15
am

Medium Milkshake

Lunch

1:30p
m

Eggs: 2 egg white, 1 egg

1 Whole Wheat Pita

Snack

4:00p
m

Cup Frozen Yogurt

4 oz.

Dairy

Dinner

6:20p
m

6 Slices of Turkey
2 Light Bread Slices
1 Serving Edemame

4.2 oz.

Protein
Carbohydrat
e
Protein

Snack

9:45p
m

6 Pieces of Jolly Ranchers

Friday, September 4th

Meal
Time Foods/beverages
Breakfa
st

Lunch

Dinner

9:30
am

1.5 Cups Corn Flakes

1 Tbsp Sugar
Cup Fat Free Milk

2:00p
m

2 Eggs
Small Frozen Yogurt +
Crunch

7:00p
m

2 Servings Bread
1 Serving Chicken Soup
(without eating chicken)
2 Servings Croutons
1 Dark Meat Chicken
1.5 Serving Kugel
Ribs
2 Cups Orange Juice

16 oz

Food
groups
Dairy
Carbohydrat
e

Fat

Amount

4 oz.

10 oz.

8 oz.
1 oz.
4.5 oz.
2 oz.
16 oz.

Food
groups
Carbohydrat
e
Fat
Dairy
Protein
Dairy
Carbohydrat
e
Vegetable
Fat
Protein
Carbohydrat
e

Protein
Fruit
Dessert

8:45p
m

1.5 serving Meltaway

Cake

Carbohydrat
e + Fat

Sunday, September 6th

Meal

Time

Foods/beverages

Amount

Breakfa
st

9:30a
m

1.5 Cup Corn Flakes

Cup Fat Free Milk

4 oz.

Lunch

2:00p
m

2 Whole Wheat Wrap

2 Eggs
Cheese

1 oz.

Food
groups
Carbohydrat
e
Dairy
Carbohydrat
e
Protein
Diary

Snack

3:00p
m

1.5 Cups Frozen Yogurt

1 Cup Grapes

12 oz.

Dairy
Fruit

Dinner

6:30p
m

Chicken Beef Burger

Corn on the Cob

4.5 oz.

Protein
Carbohydrat
e

Part 2 (Due 3rd Week)

Nutrient Analysis
You Entered:
Age:
21 yrs

Female

Height:
5 ft. 5 in.

Weight:
120 lbs.

Low Active

Not Pregnant or Lactating

Body Mass Index (BMI) is 20

Estimated Daily Caloric Needs: 2122 kcal/day

Each reference value refers to average daily nutrient intake; day-to-day nutrient intakes may vary.
Macronutrient
Recommended Intake per day
Carbohydrate
Total Fiber

130 - 249 grams

25 grams

Protein

46 grams

Fat

47 - 83 grams

Saturated fatty acids

As low as possible while consuming a nutritionally adequate diet.

Trans fatty acids

As low as possible while consuming a nutritionally adequate diet.

-Linolenic Acid

1.1 grams

Linoleic Acid

12 grams

Dietary Cholesterol

As low as possible while consuming a nutritionally adequate diet.

Total Water*
2.7 Liters (about 11 cups)
*Total water includes all water contained in food, beverages, and drinking water.
Click on numbered footnote for more information.

Vitamin

Recommended Intake per

day

Tolerable UL Intake per day

Vitamin A

700 mcg

3,000 mcg4

Vitamin C

75 mg

2,000 mg

Vitamin D

15 mcg

100 mcg

Vitamin E

15 mg

1,000 mg5

Vitamin K

90 mcg

ND

Thiamin

1.1 mg

ND

Riboflavin

1.1 mg

ND

Niacin

14 mg

35 mg6

Vitamin B6

1.3 mg

100 mg

Folate

400 mcg

1,000 mcg7

Vitamin B12

2.4 mcg

ND

Pantothenic Acid

5 mg

ND

Biotin

30 mcg

ND

Choline

425 mg

3,500 mg

Carotenoids

NA

ND8

Each reference value refers to average daily nutrient intake; day-to-day

nutrient intakes may vary.
Click individual vitamin for fact sheet.
Click on numbered footnote for more information.
Each reference value refers to average daily nutrient intake; day-to-day
nutrient intakes may vary.
Mineral
Recommended Intake per day
Tolerable UL Intake per day
Essential
Calcium

1,000 mg

2,500 mg

Chloride

2.3 g

3.6 g

Chromium

25 mcg

ND

Copper

900 mcg

10,000 mcg

Fluoride

3 mg

10 mg

Iodine

150 mcg

1,100 mcg

Iron

18 mg

45 mg

Magnesium

310 mg

350 mg

Manganese

1.8 mg

11 mg

Molybdenum

45 mcg

2,000 mcg

Phosphorus

700 mg

4,000 mg

Potassium

4.7 g

ND

Selenium

55 mcg

400 mcg

Sodium

1.5 g

2.3 g

Zinc

8 mg

40 mg

Arsenic

NA

ND

Boron

NA

20 mg

Nickel

NA

1 mg

Silicon

NA

ND

Sulfate

NA

ND

Non-Essential
10

11

Vanadium

NA

My Plan:
Grains: 7 ounce(s) per day
Vegetables: 3 cup(s) per day
Fruits: 2 cup(s) per day
Dairy: 3 cup(s) per day
Protein Foods: 6 ounce(s) per day
Oils: 6 tsp. per day

1.8 mg

12

Thursday, September 3, 2015:

Meal

Time

Foods/beverages

Amount

Food
groups
Dairy

Breakfa
st

10:15
am

Medium Milkshake

16 oz

Lunch

1:30p
m

Eggs: 2 egg white, 1 egg

1 Whole Wheat Pita

Snack

4:00p
m

Cup Frozen Yogurt

4 oz.

Dairy

Dinner

6:20p
m

6 Slices of Turkey
2 Light Bread Slices
1 Serving Edemame

4.2 oz.

Protein
Carbohydrat
e
Protein

Snack

9:45p
m

6 Pieces of Jolly Ranchers

Carbohydrat
e

Fat

Nutrients

Target

Average Eaten Status

Total Calories

2122 Calories

1658 Calories

Under

Protein (g)***

46 g

105 g

OK

Protein (% Calories)***

10 - 35% Calories

25% Calories

OK

Carbohydrate (g)***

130 g

210 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

51% Calories

OK

Dietary Fiber

25 g

21 g

Under

Total Sugars

No Daily Target or 145 g

Limit

No Daily Target
or Limit

Added Sugars

No Daily Target or 100 g

Limit

No Daily Target
or Limit

Total Fat

20 - 35% Calories

25% Calories

OK

Saturated Fat

< 10% Calories

10% Calories

Over

Polyunsaturated Fat

No Daily Target or 5% Calories

Limit

No Daily Target
or Limit

Monounsaturated Fat

No Daily Target or 7% Calories

Limit

No Daily Target
or Limit

Linoleic Acid (g)***

12 g

7g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

4% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2%
Calories

0.6% Calories

OK

-Linolenic Acid (g)***

1.1 g

1.2 g

OK

Omega 3 - EPA

No Daily Target or 9 mg
Limit

No Daily Target
or Limit

Omega 3 - DHA

No Daily Target or 49 mg
Limit

No Daily Target
or Limit

Cholesterol

< 300 mg

330 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1060 mg

OK

Potassium

4700 mg

2964 mg

Under

Sodium**

< 2300 mg

3712 mg

Over

Copper

900 g

1799 g

OK

Iron

18 mg

12 mg

Under

Magnesium

310 mg

397 mg

OK

Phosphorus

700 mg

1604 mg

OK

Selenium

55 g

113 g

OK

Zinc

8 mg

11 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

433 g RAE

Under

Vitamin B6

1.3 mg

1.3 mg

OK

Vitamin B12

2.4 g

3.7 g

OK

Vitamin C

75 mg

17 mg

Under

Vitamin D

15 g

4 g

Under

Vitamin E

15 mg AT

3 mg AT

Under

Vitamin K

90 g

72 g

Under

Folate

400 g DFE

837 g DFE

OK

Thiamin

1.1 mg

1.1 mg

OK

Riboflavin

1.1 mg

2.3 mg

OK

Niacin

14 mg

14 mg

OK

Choline

425 mg

434 mg

OK

Recommende
d
2122
46g
130g

Consumed

Nutrient Analysis:
Nutrient
Calories
Protein
Carbohydrate

1658
105g
210g

% DRI
consumed
78%
228%
161%

Fat
Calcium
Fiber
Vitamin A

10 - 35%
Calories
1,000mg
25g
700 g RAE

25% Calories

25%

1060mg
21g
433 g RAE

106%
84%
62%

Food Group Analysis:

Percentage of goal met:

Grain: 44%
Vegetable: 60%
Fruit: 0%
Dairy: 73%
Protein: 112%

Macronutrient proportions consumed each day:

Nutrient
Recommended
Consumed
Distribution
(calories)
(calories)
Protein
10-35%
25%
Carbohydrate
45-65%
51%
Fat
20-35%
25%

Friday, September 4, 2015

Meal

Time

Foods/beverages

Amount

Breakfa
st

9:30
am

1.5 Cups Corn Flakes

1 Tbsp Sugar
Cup Fat Free Milk

4 oz.

Lunch

Dinner

Dessert

2:00p
m

2 Eggs
Small Frozen Yogurt +
Crunch

7:00p
m

2 Servings Bread
1 Serving Chicken Soup
(without eating chicken)
2 Servings Croutons
1 Dark Meat Chicken
1.5 Serving Kugel
Ribs
2 Cups Orange Juice

8:45p
m

10 oz.

8 oz.
1 oz.
4.5 oz.
2 oz.
16 oz.

1.5 serving Meltaway

Cake

Food
groups
Carbohydrat
e
Fat
Dairy
Protein
Dairy
Carbohydrat
e
Vegetable
Fat
Protein
Carbohydrat
e
Protein
Fruit
Carbohydrat
e + Fat

Nutrients

Target

Average Eaten Status

Total Calories

2122 Calories

2187 Calories

Over

Protein (g)***

46 g

85 g

OK

Protein (% Calories)***

10 - 35% Calories

15% Calories

OK

Carbohydrate (g)***

130 g

332 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

61% Calories

OK

Dietary Fiber

25 g

11 g

Under

Total Sugars

No Daily Target or 167 g

Limit

No Daily Target
or Limit

Added Sugars

No Daily Target or 93 g
Limit

No Daily Target
or Limit

Total Fat

20 - 35% Calories

25% Calories

OK

Saturated Fat

< 10% Calories

8% Calories

OK

Polyunsaturated Fat

No Daily Target or 5% Calories

Limit

No Daily Target
or Limit

Monounsaturated Fat

No Daily Target or 10% Calories

Limit

No Daily Target
or Limit

Linoleic Acid (g)***

12 g

10 g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

4% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2%
Calories

0.3% Calories

Under

-Linolenic Acid (g)***

1.1 g

0.8 g

Under

Omega 3 - EPA

No Daily Target or 11 mg
Limit

No Daily Target
or Limit

Omega 3 - DHA

No Daily Target or 84 mg
Limit

No Daily Target
or Limit

Cholesterol

< 300 mg

707 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

808 mg

Under

Potassium

4700 mg

3023 mg

Under

Sodium**

< 2300 mg

3635 mg

Over

Copper

900 g

1456 g

OK

Iron

18 mg

26 mg

OK

Magnesium

310 mg

246 mg

Under

Phosphorus

700 mg

1310 mg

OK

Selenium

55 g

131 g

OK

Zinc

8 mg

11 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

684 g RAE

Under

Vitamin B6

1.3 mg

3.3 mg

OK

Vitamin B12

2.4 g

9.5 g

OK

Vitamin C

75 mg

193 mg

OK

Vitamin D

15 g

5 g

Under

Vitamin E

15 mg AT

5 mg AT

Under

Vitamin K

90 g

22 g

Under

Folate

400 g DFE

734 g DFE

OK

Thiamin

1.1 mg

2.3 mg

OK

Riboflavin

1.1 mg

3.4 mg

OK

Niacin

14 mg

27 mg

OK

Choline

425 mg

565 mg

OK

Nutrient Analysis:
Nutrient
Calories
Protein

Recommende
d
2122
44g

Consumed
2187
85g

% DRI
consumed
103%
193%

Carbohydrate
Fat
Calcium
Fiber
Vitamin A

130g
10 - 35%
Calories
1,000mg
25g
700 g RAE

332g
25% Calories

255%
25%

808mg
11g
684 g RAE

81%
44%
98%

Nutrient Analysis:

Percentage of goal met:

Grain: 127%
Vegetable: 40%
Fruit: 100%
Dairy: 48%
Protein: 107%

Macronutrient proportions consumed each day:

Nutrient
Recommended
Consumed
Distribution
(calories)
(calories)
Protein
10-35%
15%
Carbohydrate
45-65%
61%
Fat
20-35%
25%

Sunday, September 6, 2015

Meal

Time

Foods/beverages

Amount

Breakfa
st

9:30a
m

1.5 Cup Corn Flakes

Cup Fat Free Milk

4 oz.

Lunch

2:00p
m

2 Whole Wheat Wrap

2 Eggs
Cheese

1 oz.

Food
groups
Carbohydrat
e
Dairy
Carbohydrat
e
Protein
Diary

Snack

3:00p
m

1.5 Cups Frozen Yogurt

1 Cup Grapes

12 oz.

Dairy
Fruit

Dinner

6:30p
m

Chicken Beef Burger

Corn on the Cob

4.5 oz.

Protein
Carbohydrat
e

Nutrients

Target

Average Eaten Status

Total Calories

2122 Calories

1310 Calories

Under

Protein (g)***

46 g

83 g

OK

Protein (% Calories)***

10 - 35% Calories

25% Calories

OK

Carbohydrate (g)***

130 g

182 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

56% Calories

OK

Dietary Fiber

25 g

7g

Under

Total Sugars

No Daily Target or 118 g

Limit

No Daily Target
or Limit

Added Sugars

No Daily Target or 46 g
Limit

No Daily Target
or Limit

Total Fat

20 - 35% Calories

21% Calories

OK

Saturated Fat

< 10% Calories

8% Calories

OK

Polyunsaturated Fat

No Daily Target or 3% Calories

Limit

No Daily Target
or Limit

Monounsaturated Fat

No Daily Target or 7% Calories

Limit

No Daily Target
or Limit

Linoleic Acid (g)***

12 g

4g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

3% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2%
Calories

0.3% Calories

Under

-Linolenic Acid (g)***

1.1 g

0.4 g

Under

Omega 3 - EPA

No Daily Target or 13 mg
Limit

No Daily Target
or Limit

Omega 3 - DHA

No Daily Target or 59 mg
Limit

No Daily Target
or Limit

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1278 mg

OK

Potassium

4700 mg

2087 mg

Under

Sodium**

< 2300 mg

1908 mg

OK

Copper

900 g

703 g

Under

Iron

18 mg

18 mg

OK

Magnesium

310 mg

190 mg

Under

Phosphorus

700 mg

1461 mg

OK

Selenium

55 g

106 g

OK

Zinc

8 mg

8 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

724 g RAE

OK

Vitamin B6

1.3 mg

2.8 mg

OK

Vitamin B12

2.4 g

10.1 g

OK

Vitamin C

75 mg

28 mg

Under

Vitamin D

15 g

8 g

Under

Vitamin E

15 mg AT

3 mg AT

Under

Vitamin K

90 g

33 g

Under

Folate

400 g DFE

482 g DFE

OK

Thiamin

1.1 mg

1.6 mg

OK

Riboflavin

1.1 mg

3.3 mg

OK

Niacin

14 mg

24 mg

OK

Choline

425 mg

450 mg

OK

Nutrient Analysis:
Nutrient
Calories
Protein

Recommende
d
2122
44g

Consumed
1310
83g

% DRI
consumed
62%
189%

Carbohydrate
Fat
Calcium
Fiber
Vitamin A

130g
10 - 35%
Calories
1,000mg
25g
700mcg

182g
21% Calories

140%
21%

1278mg
7g
724 g RAE

128%
28%
103%

Food Group Analysis:

Percentage of goal met:

Grains: 51%
Vegetable: 20%
Fruit: 47%
Dairy: 117%
Protein: 89%

Macronutrient proportions consumed each day:

Nutrient
Recommended
Consumed
Distribution
(calories)
(calories)
Protein
10-35%
25%
Carbohydrate
45-65%
56%
Fat
20-35%
21%

Part 3 (Due 10th week)

My Plan:
Calorie Goal: 2122
Grain: 7 ounces per day
Vegetables: 3 cups per day
Fruit: 2 cups per day
Protein: 6 ounces
Dairy: 3 cups per day
Oils: 6 tsp. per day
Calorie Requirements:
Total Calories
Calories from Fat
Calories from Protein
Calories from Carb.
Calories from Alcohol

2153
431 to 754 (20%-35%)
215 to 754 (10%-35%)
969 to 1399 (45%-65%)
Less than 98

Fats, Carbohydrates, and Proteins:

Total Fat
47.9 to 83.8 g
Saturated Fat
Less than 23.9
Trans Fat
Less than 3g
Polyunsaturated Fat
19.2 to 33.5
Monounsaturated Fat
19.2 to 33.5
Carbohydrates
130g
Dietary Fiber
25g
Sugar
Less than 134.6g
Protein
46g
Vitamins:
Vitamin A
Vitamin B-6
Vitamin B-12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin

700 micrograms
1.3 mg
2.4 micrograms
75 mg
5 micrograms
15 mg
90 micrograms
1.1 mg
1.1 mg
14 mg

Minerals and Other Nutrients:

Calcium
Iron

1000 mg
18 mg

Potassium
Sodium
Zinc
Magnesium
Alcohol
Cholesterol
Meal

Time

4.7 g
1.5 g
8 mg
310 mg
14 g
Less than 300 mg
Foods/beverages

Amount
2 cups
cup
1 cup

Food
groups
Grain
Dairy
Fruit

Calori
es
394
42
55

Breakfa
st

Honey Bunches of
Oats
Milk (skim)
Apple

Snack

Fiber Chewy Bar

Orange Juice

1 ounce
1 cup

Grain
Fruit

140
122

Lunch

Toast
2 ounces
Eggs
2
Chocolate Milk (skim) ounces
Garden Salad
1 cup
1 cup

Grain
Protein
Dairy
Vegetab
le

138
178
175
22

Snack

Frozen Yogurt

1 cups

Dairy

250

Dinner

Grilled Chicken
(White)
Brown Rice
String Beans

3
ounces
2 cups
1 cup

Protein
Grain
Vegetab
le

161
215
44

Snack

Edemame

1 cup

Vegetab
le

189

Nutrients

Target

Average Eaten Status

Total Calories

2153 Calories

2124 Calories

OK

Protein (g)***

46 g

111 g

OK

Protein (% Calories)***

10 - 35% Calories

21% Calories

OK

Carbohydrate (g)***

130 g

353 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

66% Calories

Over

Dietary Fiber

25 g

42 g

OK

Total Sugars

No Daily Target or 176 g

No Daily Target

Limit

or Limit

Added Sugars

No Daily Target or 77 g
Limit

No Daily Target
or Limit

Total Fat

20 - 35% Calories

16% Calories

Under

Saturated Fat

< 10% Calories

4% Calories

OK

Polyunsaturated Fat

No Daily Target or 4% Calories

Limit

No Daily Target
or Limit

Monounsaturated Fat

No Daily Target or 6% Calories

Limit

No Daily Target
or Limit

Linoleic Acid (g)***

12 g

8g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

3% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2%
Calories

0.5% Calories

Under

-Linolenic Acid (g)***

1.1 g

1.1 g

OK

Omega 3 - EPA

No Daily Target or 28 mg
Limit

No Daily Target
or Limit

Omega 3 - DHA

No Daily Target or 67 mg
Limit

No Daily Target
or Limit

Cholesterol

< 300 mg

623 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1235 mg

OK

Potassium

4700 mg

3758 mg

Under

Sodium**

< 2300 mg

2975 mg

Over

Copper

900 g

1902 g

OK

Iron

18 mg

46 mg

Over

Magnesium

310 mg

553 mg

OK

Phosphorus

700 mg

2079 mg

OK

Selenium

55 g

142 g

OK

Zinc

8 mg

14 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

1551 g RAE

OK

Vitamin B6

1.3 mg

5.0 mg

OK

Vitamin B12

2.4 g

14.9 g

OK

Vitamin C

75 mg

119 mg

OK

Vitamin D

15 g

10 g

Under

Vitamin E

15 mg AT

7 mg AT

Under

Vitamin K

90 g

94 g

OK

Folate

400 g DFE

2109 g DFE

Over

Thiamin

1.1 mg

3.6 mg

OK

Riboflavin

1.1 mg

4.2 mg

OK

Niacin

14 mg

52 mg

OK

Choline

425 mg

631 mg

OK

Percentage of goal met:

Grain: 97%
Vegetable: 99%
Fruit: 100%
Dairy: 97%
Protein: 99%
Macronutrient proportions consumed each day:
Nutrient
Recommended
Consumed
Distribution
(calories)
(calories)
Protein
10-35%
21%
Carbohydrate
45-65%
66%
Fat
20-35%
16%

Boy

Plan:
Grains: 8 ounces per day
Vegetables: 3 cups per day
Fruits: 2 cups per day
Dairy: 3 cups per day
Protein: 6 ounces per day

Oils: 7 tsp. per day

Calorie Requirements:
Total Calories
Calories from Fat
Calories from Protein
Calories from Carb.
Calories from Alcohol

2681
536 to 938 (20%-35%)
268 to 938 (10%-35%)
1206 to 1743 (45%-65%)
Less than 196

Fats, Carbohydrates, and Proteins:

Total Fat
59.6 to 104.2g
Saturated Fat
Less than 29.8g
Trans Fat
Less than 3g
Polyunsaturated Fat
23.8 to 41.7
Monounsaturated Fat
23.8 to 41.7
Carbohydrates
130g
Dietary Fiber
38g
Sugar
Less than 167.6g
Protein
56g
Vitamins:
Vitamin A
Vitamin B-6
Vitamin B-12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin

900 micrograms
1.3 mg
2.4 micrograms
90 mg
5 micrograms
15 mg
120 micrograms
1.2 mg
1.3 mg
16 mg

Minerals and Other Nutrients:

Calcium
Iron
Potassium
Sodium
Zinc
Magnesium
Alcohol
Cholesterol

1000 mg
8 mg
4.7 g
1.5 g
11 mg
420 mg
28 g
Less than 300 mg

Meal

Time

Foods/beverages

Amount

Food

Calori

Breakfa
st

Honey Bunches of
Oats
Milk (skim)
Apple

2 ounces
cup
1 cup

groups
Grain
Dairy
Fruit

Snack

Fiber Chewy Bar

Orange Juice

1 ounce
1 cup

Grain
Fruit

140
122

Lunch

Toast
2 ounces
Eggs
2
Chocolate Milk (skim) ounces
Garden Salad
1 cup

Grain
Protein
Dairy
Vegetable

138
178
175
22

Snack

Frozen Yogurt

1 cup

Dairy

250

Dinner

Grilled Chicken
(White Meat)
Brown Rice
String Beans

4 ounces

Protein

184

3 ounces
1 cup

Grain
Vegetable

322
44

Edemame

1 cup

Vegetable

189

Snack

es
394
42
55

Nutrients

Target

Average Eaten Status

Total Calories

2400 Calories

2254 Calories

OK

Protein (g)***

56 g

118 g

OK

Protein (% Calories)***

10 - 35% Calories

21% Calories

OK

Carbohydrate (g)***

130 g

375 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

67% Calories

Over

Dietary Fiber

38 g

43 g

OK

Total Sugars

No Daily Target or 176 g

Limit

No Daily Target
or Limit

Added Sugars

No Daily Target or 77 g
Limit

No Daily Target
or Limit

Total Fat

20 - 35% Calories

16% Calories

Under

Saturated Fat

< 10% Calories

4% Calories

OK

Polyunsaturated Fat

No Daily Target or 4% Calories

Limit

No Daily Target
or Limit

Monounsaturated Fat

No Daily Target or 5% Calories

Limit

No Daily Target
or Limit

Linoleic Acid (g)***

17 g

8g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

3% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2%
Calories

0.4% Calories

Under

-Linolenic Acid (g)***

1.6 g

1.1 g

Under

Omega 3 - EPA

No Daily Target or 30 mg
Limit

No Daily Target
or Limit

Omega 3 - DHA

No Daily Target or 70 mg
Limit

No Daily Target
or Limit

Cholesterol

< 300 mg

634 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1247 mg

OK

Potassium

4700 mg

3835 mg

Under

Sodium**

< 2300 mg

3324 mg

Over

Copper

900 g

2005 g

OK

Iron

8 mg

47 mg

Over

Magnesium

400 mg

599 mg

OK

Phosphorus

700 mg

2191 mg

OK

Selenium

55 g

155 g

OK

Zinc

11 mg

14 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

900 g RAE

1552 g RAE

OK

Vitamin B6

1.3 mg

5.2 mg

OK

Vitamin B12

2.4 g

14.9 g

OK

Vitamin C

90 mg

119 mg

OK

Vitamin D

15 g

10 g

Under

Vitamin E

15 mg AT

7 mg AT

Under

Vitamin K

120 g

94 g

Under

Folate

400 g DFE

2113 g DFE

Over

Thiamin

1.2 mg

3.7 mg

OK

Riboflavin

1.3 mg

4.3 mg

OK

Niacin

16 mg

55 mg

OK

Choline

550 mg

652 mg

OK

Percentage of goal met:

Grain: 98%
Vegetable: 99%
Fruit: 100%
Dairy: 97%
Protein: 100%
Macronutrient proportions consumed each day:
Nutrient
Recommended
Consumed
Distribution
(calories)
(calories)
Protein
10-35%
21%
Carbohydrate
45-65%
67%
Fat
20-35%
16%

70 year-old Sedentary Female Plan:

Grains: 5 ounces per day
Vegetables: 2 cups per day
Fruits: 1 cups per day
Dairy: 3 cups per day

Protein: 5 ounces per day

Oils: 5 tsp. per day

Calorie Requirements:
Total Calories
Calories from Fat
Calories from Protein
Calories from Carb.
Calories from Alcohol

1675
335 to 586 (20%-35%)
168 to 586 (10%-35%)
754 to 1089 (45%-65%)
Less than 98

Fats, Carbohydrates, and Proteins:

Total Fat
37.2 to 65.1 g
Saturated Fat
Less than 18.6 g
Trans Fat
Less than 3g
Polyunsaturated Fat
14.9 to 26.0 g
Monounsaturated Fat
14.9 to 26.0 g
Carbohydrates
130g
Dietary Fiber
21g
Sugar
Less than 104.76g
Protein
46g
Vitamins:
Vitamin A
Vitamin B-6
Vitamin B-12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin

700 micrograms
1.5 mg
2.4 micrograms
75 mg
10 micrograms
15 mg
90 micrograms
1.1 mg
1.1 mg
14 mg

Minerals and Other Nutrients:

Calcium
Iron
Potassium
Sodium
Zinc
Magnesium
Alcohol
Cholesterol

1200 mg
8 mg
4.7 g
1.3 g
8 mg
320 mg
14 g
Less than 300 mg

Meal

Time

Foods/beverages

Breakfa
st

Honey Bunches of
Oats
Milk (2% reduced fat)
Applesauce
Chocolate Milk (skim)

Amoun
t
1 ounce
cup
cup
1
cups

Food
groups
Grain
Dairy
Fruit
Dairy

Calori
es
236
61
51
175

Snack

Melba Toast
Orange Juice

1 ounce Grain
cup
Fruit

47
122

Lunch

Toast
Mayonnaise
Eggs
Mozzarella (part skim)
Garden Salad

1
ounces
1 tsp.
2
ounces
1 cup

Grain
Oils
Protein
Dairy
Vegetable

69
36
178
171
22

Dinner

Grilled Chicken
(White)
Brown Rice
Bok Choy

2
2
ounces
1 cup

Protein
Grain
Vegetable

123
215
9

Nutrients

Target

Average Eaten Status

Total Calories

1600 Calories

1515 Calories

OK

Protein (g)***

46 g

87 g

OK

Protein (% Calories)***

10 - 35% Calories

23% Calories

OK

Carbohydrate (g)***

130 g

207 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

55% Calories

OK

Dietary Fiber

21 g

15 g

Under

Total Sugars

No Daily Target or 92 g
Limit

No Daily Target
or Limit

Added Sugars

No Daily Target or 30 g
Limit

No Daily Target
or Limit

Total Fat

20 - 35% Calories

24% Calories

OK

Saturated Fat

< 10% Calories

9% Calories

OK

Polyunsaturated Fat

No Daily Target or 4% Calories

Limit

No Daily Target
or Limit

Monounsaturated Fat

No Daily Target or 8% Calories

Limit

No Daily Target
or Limit

Linoleic Acid (g)***

11 g

6g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

3% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2%
Calories

0.4% Calories

Under

-Linolenic Acid (g)***

1.1 g

0.6 g

Under

Omega 3 - EPA

No Daily Target or 17 mg
Limit

No Daily Target
or Limit

Omega 3 - DHA

No Daily Target or 62 mg
Limit

No Daily Target
or Limit

Cholesterol

< 300 mg

638 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1200 mg

1198 mg

Under

Potassium

4700 mg

2398 mg

Under

Sodium**

1500 mg

1848 mg

Over

Copper

900 g

1037 g

OK

Iron

8 mg

28 mg

OK

Magnesium

320 mg

319 mg

Under

Phosphorus

700 mg

1583 mg

OK

Selenium

55 g

123 g

OK

Zinc

8 mg

10 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

1347 g RAE

OK

Vitamin B6

1.5 mg

3.2 mg

OK

Vitamin B12

2.4 g

11.1 g

OK

Vitamin C

75 mg

125 mg

OK

Vitamin D

15 g

9 g

Under

Vitamin E

15 mg AT

4 mg AT

Under

Vitamin K

90 g

61 g

Under

Folate

400 g DFE

1070 g DFE

Over

Thiamin

1.1 mg

2.1 mg

OK

Riboflavin

1.1 mg

3.0 mg

OK

Niacin

14 mg

33 mg

OK

Choline

425 mg

471 mg

OK

Percentage of goal met:

Grain: 103%
Vegetable: 95%
Fruit: 100%
Dairy: 102%
Protein: 103%
Macronutrient proportions consumed each day:
Nutrient
Recommended
Consumed
Distribution
(calories)
(calories)
Protein
10-35%
23%
Carbohydrate
45-65%
55%
Fat
20-35%
24%

1. What are the basic keys outlines in the 2010 Dietary

Guidelines for Americans?
The basic key outlines of the 2010 Dietary Guidelines are all
aimed to help people choose a healthy diet. It emphasizes 3
major goals: 1. Balance calories with physical activity to manage
weight. 2. Consume more of certain foods and nutrients such as
fruits, vegetables, whole grains, fat-free and low-fat dairy
products, and seafood. 3. Consume fewer foods with sodium,
saturated fats, trans fats, cholesterol, added sugars, and refined
grains.
Source: http://health.gov/dietaryguidelines/2010/
2. Was it hard to meet the acceptable macronutrient
ranges?
Planning a meal plan that met the acceptable macronutrient
ranges for myself was not too hard to achieve because Im quite
familiar with my ranges. However, meeting the acceptable
macronutrient ranges for the male version of myself and the 70
year-old woman proved to be a bit more challenging. The caloric
intake for the male was higher than mine, as was the servings of
grains and proteins, and both the caloric value and all serving
sizes other than dairy were fewer than my usual intake compared
to the 70 year-old woman.
3. Do you think the recommendation for fruit and vegetable
consumption (4.5 cups) is reasonable?
I do believe that the recommendation for fruit and vegetable
consumption is reasonable, although it is not necessarily easy to
achieve. This is because majority of vegetable and fruit
consumption requires preparation. That is one of the reasons
why in my plans I incorporated orange juice as a quick means of
a serving of fruit, and edamame as a vegetable because the
preparation is relatively simple and short.
4. Did you meet the calcium, Vitamin A, and Vitamin C
requirements easily? Explain.
For each group I did meet the calcium, Vitamin A, and Vitamin C
requirements. For both myself and the male version of myself,
our requirement for Calcium is 1000mg, which was achieved in
both meal plans; although our plans add up to a little above
1000mg, it is still within reasonable range (My plan contains
1235mg and the males contains 1247mg). For the 70 year-old
sedentary woman it was not as easy to reach her requirement of
1200mg. Although in both my plan and the boys plan that
number was surpassed, due to other modifications in her plan it

proved to be more challenging. In the end, I was able to achieve

the goal by switching string cheese with mozzarella and string
beans with bok choy (both of these alternatives have a greater
calcium intake). As for the vitamins, both were met in all of the
meal plans with ease. The fruits and vegetable serving
requirements helped to fulfill those requirements.
5. Did you exceed the sodium recommendation? What food
items contributed significant sodium? Do you think the
Dietary Guidelines are reasonable for sodium?
In each of the meal plans I did exceed the sodium intake. For
both my plan and the males plan the Honey Bunches of Oats,
bread, chocolate milk, chicken, and string beans contributed to
the sodium intake. For the 70 year-old woman, the Honey
Bunches of Oats, chocolate milk, cheese, bread, chicken, and
melba toast were the foods that largely contributed to the
sodium intake.
6. Was it difficult for you to follow the Dietary Guidelines?
At first it was difficult for me to follow the Dietary Guidelines for
the male version of myself and for the 70 year-old sedentary
woman because I wasnt accustomed to their serving sizes and
nutrient requirements. However, as the I progressed in this
assignment I became more familiar with the guidelines and was
able to search which foods from my plan can be altered in order
to follow the Dietary Guidelines. Its not difficult to do once you
know how to do it!
7. After completing this assignment, would you consider
changing your usual intake? What would you change and
why?
After completing this assignment, I would definitely consider
changing my usual intake. I realized that I do not consume to
required servings of grains and vegetables on a daily basis. In
doing so I am missing out on many vital nutrients that could
easily be attained. Therefore, in the future I would definitely like
to increase my consumption of vegetables, specifically leafy
greens, and grains, specifically whole wheat.