Part 2: Use the “Reports” to analyze your dietary intake.
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For this assignment you will use a combination of food AND nutrient analysis reports: From MyDietAnalysis you will need to access the following reports which can be accessed by selecting the Reports tab on the top of the page.
For the purpose of this assignment you will need to access the following types of reports:
- “Actual Intake VS Recommended Intake”
- “Meal Assessment Report”
- “Calorie Distribution”
- “The Plate”
- “All Nutrients Spreadsheet”,
- “Single Nutrient Report
All of these reports can be found in the “All Daily Reports”.
Write a comprehensive assessment of your nutrient intake in narrative (story) form: no bullets please! Please do not copy and paste any sections of the report into your paper. This section should take up at least 1, single spaced page. In your report address the following topics:
- (15) Actual VS Recommended for MACRONUTRIENTS (carbohydrates, fiber, fat, protein) and calories: Compare your intake levels to the “Recommended Intake ” (DRIs) using the percent values (%), NOT your intake in grams. The % of Actual to Recommended Intake is much more valuable than the grams.
Refer to the Actual VS Recommended Intake report. You need to report on the percent of intake compared to recommended for: calories, protein, carbohydrate, fat, saturated fat, fiber. You must include examples of the foods that contributed most of these nutrients to your intake.
Determine food sources of each…Refer to the Nutrient Spreadsheet and/or Single Nutrient Report ( For the Spreadsheet – Find the nutrient in the column headings at the top of the bar and scroll down to see which foods include the highest levels for each day.) Do not report on each day…determine which foods provided the most over the 3 day period – include a few of the foods with the greatest number of grams. State at least the top 3 for each macronutrient.
Calories: If you choose weight loss, then address how much lower your caloric recommendation is for your Profile (height, weight etc). The program will calculate a 1 pound weight loss as 500 kcal less than your recommended number of calories. If you choose a 2 pound weight loss the program calculates 1000 kcal less than your recommended number of calories. You need to address your caloric intake compared to the calories recommended: would you expect to gain, lose of stay the same weight over time at the current level of calories? Explain why.
- (15) Actual VS Recommended for MICRONUTRIENTS:
Discuss any nutrient that was significantly greater or less than the recommendation according to the DRI’s (25 % more or less).
YOU MUST ADDRESS the following nutrients regardless: Vit. A, Vit. C, Vit. D, Vit. E, B-12, folate, iron, calcium, sodium and potassium.
Determine food sources of each…Refer to the Nutrient Spreadsheet and/or Single Nutrient Report . Even if levels are low, find at least 1 or 2 food sources. If levels are low, explain what foods would increase them (refer to your text or other sources for best food sources of nutrients.) If they are high, discuss whether and/or how you need to modify intake.
- (5) Refer to the Sources of Calories and Fat Calories report to get the percent (%) of calories from fat, carbohydrate and protein and the Acceptable Macronutrient Distribution Range for each macronutrient.
Compare your macronutrient distribution with the AMDR for Carbohydrate, Protein and Fat.
Explain how well your intake falls into these categories. Be careful not to confuse the AMDR with the “Actual VS Recommended” percent measures or the DV % measures from above
- (5) Refer to the My Plate comparison. Comment on your percent comparisons for each food group. Based on your nutrient assessment above, how does this food based assessment compare? (For example, if your Vit. D and calcium levels are low, is your dairy intake to low?)
- (5) Refer to the Meal Summary Assessment : Discuss any patterns you see in nutrient or food intake.
What meal gives you the most calories/least calories? How about the most nutrient density?
Explain any other patterns that you noticed from your own notes about your food intake, i.e. did you eat more/less on the weekend day?
Did you tend to eat more regular meals on the weekdays…etc. Analyze why these patterns may exist. This part will depend on how well you took notes about your eating habits. It will include an explanation about your style of eating (why you make your food choices…convenience, cost, cultural, taste preference, nutritional, etc….)
Part 3 : What will you do with this information?
Explain how your dietary changes will affect caloric intake (especially if you chose weight loss) what physical activity you will add to your daily routine, and how those 2 changes together will impact weight.
Finally address how this assignment has helped you: Did you gain some practical information that will be useful to you? What has been most eye-opening for you?
Include examples…include examples…include examples~! What foods you ate; what you will eat or will avoid to better meet your needs…BE SPECIFIC and realistic. Students miss points only because they do not include real food examples…You need to say more than “ I will eat more fruits and vegetables”…state what kind and which nutrients they will provide. Address how these changes could impact your health.
2020/2/20MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 1/13
All Daily Reports
A variety of reports and information combined into one document.
Profile Info
Personal: Xxzz Female 19 yrs 167 cm 52 kg
Day(s): Day 1, Day 2, Day 3
Activity Level: Sedentary Strive for an Active activity level.
Weight Change: None Best not to exceed 2 lbs per week.
BMI: 18.6 Normal is 18.5 to 25. Clinically Obese is 30 or higher.
Actual Intakes -vs- Recommended Intakes
The actual intakes -vs- recommended intakes report displays the amount of nutrients
consumed as they compare to your dietary intake recommendations.
Nutrient Actual Rec. Percent
Basic Components
Calories 1,539. 1,685.8 91%
Calories from Fat 584.73 472.05 124% 20-35% of Calories (adults 19+ yrs)*
Calories from SatFat 170.94 151.73 113% Less than 10% of Calories+
Protein (g) 70.34 44.20 159% 10-35% of Calories (adults 19+ yrs)*~
Carbohydrates (g) 174.10 231.81 75% 45-65% of Calories (adults 19+ yrs)*
Total Sugars (g) 33.36
Added Sugar (g)++ 0.62 Less than 10% of Calories+
Dietary Fiber (g) 21.26 23.60 90%
Soluble Fiber (g) 2.32
InSoluble Fiber (g) 6.61
Fat (g) 64.97 52.45 124% 20-35% of Calories (adults 19+ yrs)*
Saturated Fat (g) 18.99 16.86 113% Less than 10% of Calories+
Trans Fat (g) 1.02 Minimize+
Mono Fat (g) 21.29 18.73 114%
Poly Fat (g) 13.67 16.86 81%
Cholesterol (mg) 274.59 300.00 92% Limit+
Water (g) 847.79 2,300.0 37%
Vitamins
Vitamin A – RAE (mcg) 907.38 700.00 130%
Beta-carotene (mcg) 8,148.
Vitamin B1 – Thiamin
(mg) 1.50 1.00 150%
Vitamin B2 – Riboflavin 1.34 1.00 134%
Vitamin B3 – Niacin (mg) 17.72 14.00 127%
Vitamin B6 (mg) 1.28 1.20 107% Do not exceed 100 mg*
Vitamin B12 (mcg) 2.95 2.40 123% Over 50 should take a supplement or eat
fortified foods*
Vitamin C (mg) 79.70 65.00 123%
Vitamin D – mcg (mcg) 2.85 15.00 19% 15 to no more than 100 mcg*
Vitamin E – a-Toco (mg) 8.96 15.00 60%
Folate (mcg) 491.72 400.00 123%
Women of child-bearing age should take
a supplement or fortified foods with 40
0
mcg*
Minerals
Calcium (mg) 686.96 1,300.0 53% Do not exceed 2500 mg*
Iron (mg) 13.20 15.00 88% Do not exceed 45 mg*
Magnesium (mg) 268.13 360.00 74% Do not exceed 350 mg by supplement*
Phosphorus (mg) 1,180. 1,250.0 94% Do not exceed 4000 mg*
Potassium (mg) 2,015. 4,700.0 43% At least 4700 mg per day*
Selenium (mcg) 102.04
Sodium (mg) 2,891. 2,300.0 126% Less than 2300 mg per day* – less than
1500 mg for some people+
Zinc (mg) 8.62 9.00 96% Do not exceed 40 mg*
Other
Omega-3 (g) 1.10
Omega-6 (g) 12.42
Alcohol (g) 0.00 Do not exceed 2 standard drinks for men
and 1 standard drink for women+
Caffeine (mg) 0.00 Up to 400 mg (three to five 8-oz cups of
coffee per day)+
* Dietary Reference Intakes
+ 2015 Dietary Guidelines for Americans
++The nutrient content of the items in the MDA food database depend on manufacturers’
reporting accurate information. Since many do not have data yet on added sugars, this
number may not be an accurate reflection of added sugar intake.
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 2/13
~ Protein recommendations have not been adjusted to take into account endurance/strength
athletes who fall into the active and very active categories, but do take into account
pregnancy and lactation.
All Nutrients Spreadsheet
This report shows all nutrient values in a spreadsheet format. Nutrients are displayed
horizontally, with totals at the bottom of the list.
Day Meal Item Amount Cals FatCal SatFatCalProt (g)
Day 1 Breakfastbread, whole wheat
(USDA)
2 slice 141.1 17.6 3.6 7
Lunch rice, white, cooked, long
grain,
0.5 cup 102.7 2 0.5 2.1
bacon, thick center cut
(Oscar
4 slice 160 90 36 16
scrambled eggs (USDA) 2 ea 181.8 120.6 36.6 12.2
lettuce, green leaf, fresh,
outer
1 lb 68 6.1 0.8 6.2
Dinner pizza, pan, pepperoni,
large, 14″
4 slice 1315.3 531.7 196.2 51.8
Day Total — 1969 768 273.8 95.3
Day 2 Breakfastbread, whole wheat
(USDA)
1 slice 70.6 8.8 1.8 3.5
peanut butter, creamy
(USDA)
2 Tbs 191.4 147.9 29.7 7.1
Lunch soup, chicken noodle,
canned,
500 g 125 42.7 11.8 6.3
lettuce, green leaf, fresh,
outer
1 cup 5.4 0.5 0.1
0.5
taco, beef (USDA: Taco
Bell)
200 g 458 228.6 78.9 17.7
egg, fried, large (USDA) 1 ea 90.2 61.4 17.9 6.3
Dinner apple, fresh, medium, 3″
(USDA:
1 ea 94.6 2.8 0.5 0.5
yogurt, strawberry,
individual
1 cntr 150 18 9 6
Day Total — 1185.1 510.8 149.7 47.9
Day 3 Breakfastoatmeal, quick, prepared
with
1 cup 166.1 32 6.5 5.9
milk, 2%, with vitamins A
& D
1 cup 122 43.5 27.6 8.1
Lunch salad mix, leafy romaine
(Dole)
1.5 cup 15 0 0 1
banana, fresh, medium,
7″ to 7
1 ea 105 3.5 1.2 1.3
mixed nuts, salted, dry
roasted,
50 g 297 231.5 29.2 8.6
sandwich, turkey, with
whole
1 ea 360 143.8 20.7 26.9
Dinner potato, baked, with salt
(USDA)
100 g 93 1.2 0.3 2.5
broccoli, boiled, drained, 200 g 70 7.4 1.4 4.8
pasta, spaghetti, cooked,
with
150 g 235.5 12.6 2.4 8.7
Day Total — 1463.7 475.4 89.4 67.8
Average Day Total — 1539.3 584.7 170.9 70.3
Day Meal Item Carbs
(g)
Sugar
(g)
SugAdd
(g)
Fiber
(g)
Fib-S
(g)
Fib-I
(g)
Day 1 Breakfastbread, whole wheat
(USDA)
23.9 2.4 3.4 0.7 2.6
Lunch rice, white, cooked, long
grain,
22.3 0 0 0.3 0.1 0.2
bacon, thick center cut
(Oscar
0 0 0 0
0 0
scrambled eggs (USDA) 2 1.7 0 0 0 0
lettuce, green leaf, fresh,
outer
13 3.5 0 5.9
Dinner pizza, pan, pepperoni,
large, 14″
143.7 8.8 9
Day Total 204.8 16.5 0 18.6 0.8 2.9
Day 2 Breakfastbread, whole wheat
(USDA)
12 1.2 1.7 0.4 1.3
peanut butter, creamy
(USDA)
7.1 3.4 1.8 1.6 0.4 1.2
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 3/13
Lunch soup, chicken noodle,
canned,
14.7 1.3 1
lettuce, green leaf, fresh,
outer
1 0.3 0 0.5
taco, beef (USDA: Taco
Bell)
39.7 1.8 7.8
egg, fried, large (USDA) 0.4 0.2 0 0 0 0
Dinner apple, fresh, medium, 3″
(USDA:
25.1 18.9 0 4.4 0.4 3.9
yogurt, strawberry,
individual
25 18 0 0 0
Day Total 125.1 45.1 1.8 16.9 1.3 6.4
Day 3 Breakfastoatmeal, quick, prepared
with
28.1 0.6 4 2.3 1.6
milk, 2%, with vitamins A
& D
11.7 11.7 0 0 0 0
Lunch salad mix, leafy romaine
(Dole)
3 2 0 1
banana, fresh, medium,
7″ to 7
27 14.4 0 3.1
mixed nuts, salted, dry
roasted,
12.7 2.4 0 4.5
sandwich, turkey, with
whole
28.5 2.5 4.2
Dinner potato, baked, with salt
(USDA)
21.1 1.2 0 2.2 0.5 1.6
broccoli, boiled, drained, 14.4 2.8 0 6.6 0.8 5.8
pasta, spaghetti, cooked,
with
45.9 0.8 2.7 1.2 1.5
Day Total 192.4 38.5 0 28.3 4.9 10.6
Average Day Total 174.1 33.4 0.6 21.3 2.3 6.6
Day Meal Item Fat (g) Fat-S
(g)
Fat-T
(g)
Fat-M
(g)
Fat-P
(g)
Chol
(mg)
Day 1 Breakfastbread, whole wheat
(USDA)
2 0.4 0 0.3 0.9 0
Lunch rice, white, cooked, long
grain,
0.2 0.1 0 0.1 0.1 0
bacon, thick center cut
(Oscar
10 4 40
scrambled eggs (USDA) 13.4 4.1 0.8 5.4 3 337.9
lettuce, green leaf, fresh,
outer
0.7 0.1 0 0 0.4 0
Dinner pizza, pan, pepperoni,
large, 14″
59.1 21.8 1.1 17.4 15.4 104
Day Total 85.3 30.4 1.8 23.2 19.7 481.9
Day 2 Breakfastbread, whole wheat
(USDA)
1 0.2 0 0.2 0.4 0
peanut butter, creamy
(USDA)
16.4 3.3 0 8.3 4 0
Lunch soup, chicken noodle,
canned,
4.7 1.3 0 2.1 1.3 25
lettuce, green leaf, fresh,
outer
0.1 0 0 0 0 0
taco, beef (USDA: Taco
Bell)
25.4 8.8 0.9 8.8 6.1 56
egg, fried, large (USDA) 6.8 2 0 2.8 1.5 184.5
Dinner apple, fresh, medium, 3″
(USDA:
0.3 0.1 0 0 0.1 0
yogurt, strawberry,
individual
2 1 0 10
Day Total 56.8 16.6 1 22.2 13.5 275.5
Day 3 Breakfastoatmeal, quick, prepared
with
3.6 0.7 0 1 1.3 0
milk, 2%, with vitamins A
& D
4.8 3.1 0.2 1.4 0.2 19.5
Lunch salad mix, leafy romaine
(Dole)
0 0 0 0 0 0
banana, fresh, medium,
7″ to 7
0.4 0.1 0 0 0.1 0
mixed nuts, salted, dry
roasted,
25.7 3.2 0 15.7 5.4 0
sandwich, turkey, with
whole
16 2.3 46.9
Dinner potato, baked, with salt
(USDA)
0.1 0 0 0 0.1 0
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 4/13
broccoli, boiled, drained, 0.8 0.2 0 0.1 0.3 0
pasta, spaghetti, cooked,
with
1.4 0.3 0 0.2 0.5 0
Day Total 52.8 9.9 0.2 18.4 7.8 66.4
Average Day Total 65 19 1 21.3 13.7 274.6
Day Meal Item Water
(g)
A-
RAE(mcg)
A-Car
(mcg)
B1
(mg)
B2
(mg)
B3
(mg)
Day 1 Breakfastbread, whole wheat
(USDA)
21.8 0.1 1.1 0.2 0.1 2.5
Lunch rice, white, cooked, long
grain,
54.1 0 0 0.1 0
1.2
bacon, thick center cut
(Oscar
0 0
scrambled eggs (USDA) 93.2 196.4 31.7 0 0.5 0.1
lettuce, green leaf, fresh,
outer
430.8 1679.4 20153.1 0.3 0.4 1.7
Dinner pizza, pan, pepperoni,
large, 14″
186.1 1.9 0.9 17
Day Total 786 1875.9 20185.92.6 1.9 22.4
Day 2 Breakfastbread, whole wheat
(USDA)
10.9 0 0.6 0.1 0 1.2
peanut butter, creamy
(USDA)
0.4 0 0 0 0.1 4.2
Lunch soup, chicken noodle,
canned,
469.1 55 595 0.3 0.2 2.7
lettuce, green leaf, fresh,
outer
34.2 133.3 1599.5 0 0 0.1
taco, beef (USDA: Taco
Bell)
114 8 92 0.1 0.1
3.3
egg, fried, large (USDA) 32 100.7 16.1 0 0.2 0
Dinner apple, fresh, medium, 3″
(USDA:
155.7 4.9 49.1 0 0 0.2
yogurt, strawberry,
individual
Day Total 816.3 302 2352.3 0.6 0.8 11.8
Day 3 Breakfastoatmeal, quick, prepared
with
195.6 0 0 0.2 0 0.5
milk, 2%, with vitamins A
& D
217.7 135 9.8 0.1 0.5 0.2
Lunch salad mix, leafy romaine
(Dole)
250
banana, fresh, medium,
7″ to 7
88.4 3.8 30.7 0 0.1 0.8
mixed nuts, salted, dry
roasted,
0.9 0.1 1.5 0.1 0.1
2.3
sandwich, turkey, with
whole
91.8 0.3 0.2 10.1
Dinner potato, baked, with salt
(USDA)
74.9 0.5 6 0.1 0
1.4
broccoli, boiled, drained, 178.5 154.8 1858 0.1 0.2 1.1
pasta, spaghetti, cooked,
with
93.2 0 0 0.4 0.2 2.5
Day Total 941 544.2 1905.9 1.3 1.4 19
Average Day Total 847.8 907.4 8148.1 1.5 1.3 17.7
Day Meal Item B6
(mg)
B
12
(mcg)
C (mg) D
(mcg)
E-Toco
(mg)
Fola
(mcg)
Day 1 Breakfastbread, whole wheat
(USDA)
0.1 0 0 0 1.5 23.5
Lunch rice, white, cooked, long
grain,
0.1 0 0 0 0 45.8
bacon, thick center cut
(Oscar
12
scrambled eggs (USDA) 0.2 0.9 0 2.2 1.4 43.9
lettuce, green leaf, fresh,
outer
0.4 0 41.7 0 1 172.4
Dinner pizza, pan, pepperoni,
large, 14″
0.4 2.3 4.5 0 4.2 465.6
Day Total 1.2 3.2 58.3 2.2 8.1 751.2
Day 2 Breakfastbread, whole wheat
(USDA)
0.1 0 0 0 0.7 11.8
peanut butter, creamy
(USDA)
0.1 0 0 0 2.9 27.8
Lunch soup, chicken noodle,
canned,
0.1 0.1 0 0 0.1 40
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 5/13
lettuce, green leaf, fresh,
outer
0 0 3.3 0 0.1 13.7
taco, beef (USDA: Taco
Bell)
0.2 1.9 0.8 1.2 38
egg, fried, large (USDA) 0.1 0.4 0 1 0.6 23.5
Dinner apple, fresh, medium, 3″
(USDA:
0.1 0 8.4 0 0.3 5.5
yogurt, strawberry,
individual
0 2
Day Total 0.7 2.4 12.5 3 6 160.2
Day 3 Breakfastoatmeal, quick, prepared
with
0 0 0 0 0.2 14
milk, 2%, with vitamins A
& D
0.1 1.3 0.5 2.9 0.1 12.2
Lunch salad mix, leafy romaine
(Dole)
18 100
banana, fresh, medium,
7″ to 7
0.4 0 10.3 0 0.1 23.6
mixed nuts, salted, dry
roasted,
0.1 0 0.2 0 5.5 25
sandwich, turkey, with
whole
0.5 1.9 0 0.4 3.9 35.4
Dinner potato, baked, with salt
(USDA)
0.3 0 9.6 0 0 28
broccoli, boiled, drained, 0.4 0 129.8 0 2.9 216
pasta, spaghetti, cooked,
with
0.1 0 0 0 0.1 109.5
Day Total 2 3.2 168.4 3.3 12.8 563.8
Average Day Total 1.3 2.9 79.7 2.8 9 491.7
Day Meal Item Calc
(mg)
Iron
(mg)
Magn
(mg)
Phos
(mg)
Potas
(mg)
Selen
(mcg)
Day 1 Breakfastbread, whole wheat
(USDA)
90.2 1.4 42 118.7 142.2 14.4
Lunch rice, white, cooked, long
grain,
7.9 0.9 9.5 34 27.6 5.9
bacon, thick center cut
(Oscar
0 0
scrambled eggs (USDA) 80.5 1.6 13.4 201.3 161 28.7
lettuce, green leaf, fresh,
outer
163.3 3.9 59 131.5 880 2.7
Dinner pizza, pan, pepperoni,
large, 14″
664.4 11.6 99.4 872.4 845.2 70.1
Day Total 1006.3 19.4 223.3 1357.9 2056.1 121.8
Day 2 Breakfastbread, whole wheat
(USDA)
45.1 0.7 21 59.4 71.1 7.2
peanut butter, creamy
(USDA)
15.7 0.6 53.8 107.2 178.6 1.3
Lunch soup, chicken noodle,
canned,
30 3.3 20 85 110 24
lettuce, green leaf, fresh,
outer
13 0.3 4.7 10.4 69.8 0.2
taco, beef (USDA: Taco
Bell)
178 2.4 64 356 418 18.4
egg, fried, large (USDA) 28.5 0.9 6 98.9 69.9 15.2
Dinner apple, fresh, medium, 3″
(USDA:
10.9 0.2 9.1 20 194.7 0
yogurt, strawberry,
individual
200 0 150
Day Total 521.2 8.3 178.5 886.9 1112.2 66.4
Day 3 Breakfastoatmeal, quick, prepared
with
21.1 2.1 63.2 180.2 163.8 12.6
milk, 2%, with vitamins A
& D
292.8 0 26.8 224.5 341.6 6.1
Lunch salad mix, leafy romaine
(Dole)
20 0.7 0
banana, fresh, medium,
7″ to 7
5.9 0.3 31.9 26 422.4 1.2
mixed nuts, salted, dry
roasted,
35 1.8 112.5 217.5 346.5 3.7
sandwich, turkey, with
whole
53.1 2.5 71.2 356.3 416.7 51.1
Dinner potato, baked, with salt
(USDA)
15 1.1 28 70 535 0.4
broccoli, boiled, drained, 80 1.3 42 134 586 3.2
pasta, spaghetti, cooked,10.5 1.9 27 87 66 39.6
2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 6/13
with
Day Total 533.4 11.8 402.6 1295.4 2878 118
Average Day Total 687 13.2 268.1 1180.1 2015.4 102
Day Meal Item Sod
(mg)
Zinc
(mg)
Omega3
(g)
Omega6
(g)
Alc (g) Caff
(mg)
Day 1 Breakfastbread, whole wheat
(USDA)
254.8 1 0.1 0.8 0 0
Lunch rice, white, cooked, long
grain,
0.8 0.4 0 0 0 0
bacon, thick center cut
(Oscar
600 0 0
scrambled eggs (USDA) 176.9 1.3 0.2 2.7 0 0
lettuce, green leaf, fresh,
outer
127 0.8 0.3 0.1 0 0
Dinner pizza, pan, pepperoni,
large, 14″
3055.5 6.1 1.6 13.6 0 0
Day Total 4215 9.6 2.2 17.2 0 0
Day 2 Breakfastbread, whole wheat
(USDA)
127.4 0.5 0 0.4 0 0
peanut butter, creamy
(USDA)
136.3 0.8 0 3.9 0 0
Lunch soup, chicken noodle,
canned,
865 0.8 0.1 1.2 0 0
lettuce, green leaf, fresh,
outer
10.1 0.1 0 0 0 0
taco, beef (USDA: Taco
Bell)
794 3.5 0.4 5.7 0 0
egg, fried, large (USDA) 95.2 0.6 0.1 1.4 0 0
Dinner apple, fresh, medium, 3″
(USDA:
1.8 0.1 0 0.1 0 0
yogurt, strawberry,
individual
95 0 0
Day Total 2124.8 6.4 0.6 12.7 0 0
Day 3 Breakfastoatmeal, quick, prepared
with
9.4 2.3 0 1.3 0 0
milk, 2%, with vitamins A
& D
114.7 1.2 0 0.2 0 0
Lunch salad mix, leafy romaine
(Dole)
15 0 0 0 0
banana, fresh, medium,
7″ to 7
1.2 0.2 0 0.1 0 0
mixed nuts, salted, dry
roasted,
172.5 1.9 0.1 5.3 0 0
sandwich, turkey, with
whole
1733.9 2.2 0 0
Dinner potato, baked, with salt
(USDA)
10 0.4 0 0 0 0
broccoli, boiled, drained, 82 0.9 0.2 0.1 0 0
pasta, spaghetti, cooked,
with
196.5 0.8 0 0.4 0 0
Day Total 2335.1 9.9 0.5 7.3 0 0
Average Day Total 2891.6 8.6 1.1 12.4 0 0
Day Meal Item MPFruit
(cup)
MPDairy
(cup)
MPGrain
(oz eq)
MPVeg
(cup)
MPProt
(oz eq)
XxFruit
Day 1 Breakfastbread, whole wheat
(USDA)
0 0 1.4 0 0 0
Lunch rice, white, cooked, long
grain,
0 0 1 0 0 0
bacon, thick center cut
(Oscar
0 0 0 0 2.3 0
scrambled eggs (USDA) 0 0 0 0 2.4 0
lettuce, green leaf, fresh,
outer
0 0 0 6.3 0 0
Dinner pizza, pan, pepperoni,
large, 14″
0 2.3 8.6 0 3.9 0
Day Total 0 2.3 11 6.3 8.6 0
Day 2 Breakfastbread, whole wheat
(USDA)
0 0 0.7 0 0 0
peanut butter, creamy
(USDA)
0 0 0 0 2 0
Lunch soup, chicken noodle,
canned,
0 0 0.9 0 0.5 0
lettuce, green leaf, fresh,
outer
0 0 0 0.5 0 0
2020/2/20 MyDietAnalysis: Report
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taco, beef (USDA: Taco
Bell)
0 0 2.4 0 1.6 0
egg, fried, large (USDA) 0 0 0 0 0.9 0
Dinner apple, fresh, medium, 3″
(USDA:
1.6 0 0 0 0 1.7
yogurt, strawberry,
individual
0 0.7 0 0 0 0
Day Total 1.6 0.7 4 0.5 5 1.7
Day 3 Breakfastoatmeal, quick, prepared
with
0 0 1.7 0 0 0
milk, 2%, with vitamins A
& D
0 1 0 0 0 0
Lunch salad mix, leafy romaine
(Dole)
0 0 0 0.8 0 0
banana, fresh, medium,
7″ to 7
0.8 0 0 0 0 1.8
mixed nuts, salted, dry
roasted,
0 0 0 0 3.5 0
sandwich, turkey, with
whole
0
Dinner potato, baked, with salt
(USDA)
0 0 0 0.8 0 0
broccoli, boiled, drained, 0 0 0 1.3 0 0
pasta, spaghetti, cooked,
with
0 0 2.1 0 0 0
Day Total 0.8 1 3.8 2.9 3.5 1.8
Average Day Total 0.8 1.3 6.3 3.2 5.7 1.2
Day Meal Item XxOCarbXxStarchXxVeg XxFat XxAlc XxNoFtMlk
Day 1 Breakfastbread, whole wheat
(USDA)
0 1.6 0 0.1 0 0
Lunch rice, white, cooked, long
grain,
0 1.5 0 0
bacon, thick center cut
(Oscar
0 0 0 1.1 0 0
scrambled eggs (USDA) 0 0 0 2 0 0
lettuce, green leaf, fresh,
outer
0 0 2.6 0 0 0
Dinner pizza, pan, pepperoni,
large, 14″
0 9.6 0 10.5 0 0
Day Total 0 12.7 2.6 13.6 0 0
Day 2 Breakfastbread, whole wheat
(USDA)
0 0.8 0 0 0 0
peanut butter, creamy
(USDA)
0 0 0 2.9
Lunch soup, chicken noodle,
canned,
0 1 0 0.7 0 0
lettuce, green leaf, fresh,
outer
0 0 0.2 0 0 0
taco, beef (USDA: Taco
Bell)
0 2.6 0 4.5 0 0
egg, fried, large (USDA) 0 0 0 1 0 0
Dinner apple, fresh, medium, 3″
(USDA:
0 0 0 0
yogurt, strawberry,
individual
1.7 0 0 0.4 0 0
Day Total 1.7 4.4 0.2 9.6 0 0
Day 3 Breakfastoatmeal, quick, prepared
with
0 1.9 0 0.3 0 0
milk, 2%, with vitamins A
& D
0 0 0 0.6 0 1
Lunch salad mix, leafy romaine
(Dole)
0 0 0.6 0 0 0
banana, fresh, medium,
7″ to 7
0 0 0 0 0 0
mixed nuts, salted, dry
roasted,
0 0 0 4.6 0 0
sandwich, turkey, with
whole
0 0 0 3.2 0 0
Dinner potato, baked, with salt
(USDA)
0 1.4 0 0 0 0
broccoli, boiled, drained, 0 0 2.9 0
pasta, spaghetti, cooked,
with
0 3.1 0 0 0 0
Day Total 0 6.3 3.5 8.8 0 1
2020/2/20 MyDietAnalysis: Report
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Average Day Total 0.6 7.8 2.1 10.7 0 0.3
Day Meal Item XxLnMeat
Day 1 Breakfastbread, whole wheat
(USDA)
0
Lunch rice, white, cooked, long
grain,
bacon, thick center cut
(Oscar
2.3
scrambled eggs (USDA) 1.7
lettuce, green leaf, fresh,
outer
0
Dinner pizza, pan, pepperoni,
large, 14″
3.3
Day Total 7.3
Day 2 Breakfastbread, whole wheat
(USDA)
0
peanut butter, creamy
(USDA)
Lunch soup, chicken noodle,
canned,
0.5
lettuce, green leaf, fresh,
outer
0
taco, beef (USDA: Taco
Bell)
1.4
egg, fried, large (USDA) 0.9
Dinner apple, fresh, medium, 3″
(USDA:
yogurt, strawberry,
individual
0
Day Total 2.8
Day 3 Breakfastoatmeal, quick, prepared
with
0
milk, 2%, with vitamins A
& D
0
Lunch salad mix, leafy romaine
(Dole)
0
banana, fresh, medium,
7″ to 7
0
mixed nuts, salted, dry
roasted,
1.2
sandwich, turkey, with
whole
0
Dinner potato, baked, with salt
(USDA)
0
broccoli, boiled, drained,
pasta, spaghetti, cooked,
with
0
Day Total 1.2
Average Day Total 3.8
MyFoodList Report
The MyFoodList Report shows the foods you have entered and their calories.
Amount Item Cals
Day 1
2.0 slice bread, whole wheat (USDA) 141
0.5 cup rice, white, cooked, long grain, enriched (USDA) 103
4.0 slice bacon, thick center cut (Oscar Mayer) 160
2.0 ea scrambled eggs (USDA) 182
1.0 lb lettuce, green leaf, fresh, outer leaf (USDA) 68
4.0 slice pizza, pan, pepperoni, large, 14″ (USDA: Pizza Hut) 1,315
Day Total 1969
Day 2
1.0 slice bread, whole wheat (USDA) 71
2.0 Tbs peanut butter, creamy (USDA) 191
500.0 g soup, chicken noodle, canned, low sodium (USDA) 125
1.0 cup lettuce, green leaf, fresh, outer leaf (USDA) 5
200.0 g taco, beef (USDA: Taco Bell) 458
1.0 ea egg, fried, large (USDA) 90
1.0 ea apple, fresh, medium, 3″ (USDA: Commodity) 95
1.0 cntr yogurt, strawberry, individual (Yoplait) 150
Day Total 1185
Day 3
2020/2/20 MyDietAnalysis: Report
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1.0 cup oatmeal, quick, prepared with water, without salt,
unenriched
166
1.0 cup milk, 2%, with vitamins A & D (USDA) 122
1.5 cup salad mix, leafy romaine (Dole) 15
1.0 ea banana, fresh, medium, 7″ to 7 7/8″ (USDA) 105
50.0 g mixed nuts, salted, dry roasted, with peanuts (USDA) 297
1.0 ea sandwich, turkey, with whole wheat (B&B’s Place) 360
100.0 g potato, baked, with salt (USDA) 93
200.0 g broccoli, boiled, drained, chopped (USDA) 70
150.0 g pasta, spaghetti, cooked, with salt, packed, enriched
(USDA)
235
Day Total 1464
Total 4618
Day Average 1539
Item Average 201
MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the
lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).
Intake vs. Recommendation
1600 Calorie Pattern
Group Percent Comparison Amount *
Grains Intake 126 % 6.3 oz
equivalent
Grains Recommendation 5.0 oz
equivalent
Vegetables Intake 161 % 3.2 cup
equivalent
Vegetables Recommendation 2.0 cup
equivalent
Fruits Intake 54 % 0.8 cup
equivalent
Fruits Recommendation 1.5 cup
equivalent
Dairy Intake 44 % 1.3 cup
equivalent
Dairy Recommendation 3.0 cup
equivalent
Protein Foods Intake 115 % 5.7 oz
equivalent
Protein Foods Recommendation 5.0 oz
equivalent
Make Half Your Grains Whole Vary Your Vegetables
Aim for at least 2.5 oz equivalents whole
grains a day
Dark Green Vegetables 2.0 cups
weekly
Orange Vegetables 1.5 cups
weekly
Oils & Empty Calories Dry Beans & Peas 2.5 cups
weekly
Aim for 5.0 teaspoons of oils a day Starchy Vegetables 2.5 cups
weekly
Limit your extra fats & sugars to 132 Calories
a
Other Vegetables 5.5 cups
weekly
* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz
equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods
1 oz of meat, 1 egg, or 1/4 cup cooked beans.
Energy Balance
The Energy Balance report compares the calories you’ve consumed to your total energy
expenditure.
Intake
2020/2/20 MyDietAnalysis: Report
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Calories consumed = 1539 Calories
Expenditure
Sedentary Activity Calories = 1686 Calories
Additional exercise Calories = 0 Calories
Calories expended = 1686 Calories
Energy Balance: -147 Calories
Intake vs Expenditure
1539 Calories 1686 Calories
Calorie and Fat Sources
The Calorie and Fat Sources report is useful for quickly seeing the calorie and fat breakdowns
of your intake. The Source of Calories window shows graphically the percentage of calories
from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown
of fat (saturated, monounsaturated, polyunsaturated, and other fats) as a percentage of total
calories.
Calories: 1539
Source of Calories Source of Fat
Protein 18% 10-35% of Calories(adults 19+ yrs)*~
Saturated
Fat 11%
Less than 10% of
Calories*
Mono Fat 12%Carbohydrate 45% 45-65% of Calories(adults 19+ yrs)*
Poly Fat 8%Fat 37 % 20-35% of Calories(adults 19+ yrs)*
Trans Fat 1% Minimize*
Alcohol 0%
Do not exceed 2
standard drinks for men
and 1 standard drink for
women* N/A * 6%
* Complete fat source information is not
available for all foods. N/A Fat accounts
for the missing information.
* Dietary Reference Intakes
~ Protein recommendations have not been
adjusted to take into account
endurance/strength athletes who fall into the
active and very active categories, but do take
into account pregnancy and lactation.
Ratios
P:S ( Poly Fat / Saturated Fat ) 0.72 : 1Exchanges
Potassium : Sodium 0.7 : 1Starch 7.81 Fruit 1.16
Calcium : Phosphorus 0.58 : 1Other Carbs 0.56 Vegetables 2.09 CSI ( Cholesterol / Saturated
Fat ) 32.91Lean Meat 3.78 Fat 10.66
Alcohol 0.00 NonFatMilk 0.33
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size ( 1247 g )
Amount per serving
Calories 1539 Calories from Fat 585
% Daily Value *
T t l F t 65 124%
2020/2/20 MyDietAnalysis: Report
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Total Fat 65g 124%
Saturated Fat 19g 113%
Trans Fat 1g
Cholesterol 275mg 92%
Sodium 2892mg 126%
Total Carbohydrates 174g 75%
Dietary Fiber 21g 90%
Total Sugars 33g
Protein 70g 159%
Vitamin A 130% Vitamin C 123%
Calcium 53% Iron 88%
* Percent Daily Values are based on your
custom
Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
Calories to maintain current weight 1686
Calorie adjustment for weight change of 0 lb (per week) 0
Goal Calories 1686
Average Daily Intake & Expenditures
Average Intake 1539
Average Expenditure 1686
Calories For The Day Goal Intake Assessment
Total Calories 1686 1539 Below Goal
Protein (10-35% Calories) 168 to 590 277 In Range
Carbohydrates (45-65% Calories) 758 to 1095 686 Below Goal
Added Sugar (<10% Calories) 0 to 168 2 In Range
Fat (20-35% Calories) 337 to 590 576 In Range
Meal Assessment Report
Sources of Calories, Protein, Carbohydrates, and Fats by Meal
Calories % 0 50 100 Protein % 0 50 100
Breakfast 691 15 % Breakfast 31.6 15 %
Lunch 196 43 % Lunch 105. 50 %
Snack 0 0 % Snack 0 0 %
Dinner 195 42 % Dinner 74.3 35 %
Not 0 0 % Not 0 0 %
Carbohydrate % 0 50 100 Fat % 0 50 100
Breakfast 82.8 16 % Breakfast 27.8 14 %
Lunch 164. 31 % Lunch 103. 53 %
Snack 0 0 % Snack 0 0 %
Dinner 275. 53 % Dinner 63.7 33 %
Not 0 0 % Not 0 0 %
Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal: 1686
Daily Activity Details
Duration Mets Exercise Calories
Sedentary Activities of Daily Living** 1686
T l C l i (S d ) 1686
2020/2/20 MyDietAnalysis: Report
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Total Calories (Sedentary) 1686
Summary
Calories
Sedentary Activities of Daily Living** 1686
Average Daily Calories Expended 0
Daily Average*** 1686
[**] The Sedentary activity level includes basic daily tasks such as getting ready for the day,
housework, walking to work or class, and light yard work. These tasks are called Activities
of Daily Living (ADL). If you engage in physical activity beyond that included in the
activities of daily living, you may increase your activity level to Low Active, Active or Very
Active. The Active activity level is recommended by the government for health.
[***] Your Daily Average put you in the Sedentary activity level, and suggests 1686 Calories
to maintain your current weight.
Calorie Goal Calories
Expended1686
1686
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based
on the information entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient Value Notes
Basic Components
Calories 1,685.88
Protein (g) 44.20 10-35% of Calories (adult 19+
yrs)*~
Carbohydrates (g) 231.81 45-65% of Calories (adult 19+ yrs)*
Added Sugar (g) ++ Less than 10% of Calories+
Dietary Fiber (g) 23.60
Fat (g) 52.45 20-35% of Calories (adult 19+ yrs)*
Saturated Fat (g) 16.86 Less than 10% of Calories +
Mono Fat (g) 18.73
Poly Fat (g) 16.86
Cholesterol (mg) 300.00 Limit+
Water (g) 2,300.00
Vitamins
Vitamin A – RAE (mcg) 700.00
Vitamin B1 – Thiamin (mg) 1.00
Vitamin B2 – Riboflavin (mg) 1.00
Vitamin B3 – Niacin (mg) 14.00
Vitamin B6 (mg) 1.20 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement
*
Vitamin C (mg) 65.00
Vitamin D – mcg (mcg) 15.00 15 to no more than 100 mcg*
Vitamin E – Alpha Toc. (mg) 15.00
Folate (mcg) 400.00 Women of child-bearing age
should take a supplement or
fortified foods with 400 mcg*
Minerals
Calcium (mg) 1,300.00 Do not exceed 2500 mg *
Iron (mg) 15.00 Do not exceed 45 mg *
Magnesium (mg) 360.00 Do not exceed 350 mg by
supplement *
Phosphorus (mg) 1,250.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00 At least 4700 mg per day*
Sodium (mg) 2,300.00 Less than 2300 mg per day* – less
than 1500 mg for some people+
Zinc (mg) 9.00 Do not exceed 40 mg *
Sources:
* Di t R f I t k
2020/2/20 MyDietAnalysis: Report
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* Dietary Reference Intakes
+ 2015 Dietary Guidelines for Americans
~ Protein recommendations have not been adjusted to take into account endurance/strength
athletes who fall into the active and very active categories, but do take into account
pregnancy and lactation.
++ The nutrient contents of the items in the MDA food database depend on manufacturers’
reporting accurate information. Since many do not have data yet on added sugars, this
number may not be an accurate reflection of added sugar intake.
