Nutrition

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Nutrition2.xlsx
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Nutrition, Exercise and Weight Control Analysis
April 18 - 24, 2019
Date Food Servings Calories Carbs (g) Protein(g) Fat (g) Fiber (g) Sodium (mg) Vit A (mcg) Vit C (mg) Calcium (mg) Potassium (mg) Iron (mg)
4/18/2019 (Thurs)
Breakfast Isagenix Protein Shake 1 250 22 24 8 8 380 0 0 100 95 4.5
Breakfast Blueberries (1/2 cup) 1 39 8 0 0 1 0 0 10 3 50 0
Snack Apple 1 67 15 0 0 3 3 0 7 6 148 0
Lunch WW Mac & Cheese 1 260 51 10 2 5 750 0 0 100 0 1.44
Lunch Carrots 1 44 7 1 0 5 56 0 0 0 391 0
Snack Almonds (15) 1 108 1 4 10 2 1 0 0 45 133 0
Dinner McDonald's Cheeseburger 1 301 28 16 13 0 729 0 0 0 0 0
Dinner McDonald's Sm. Fries 1 206 24 3 10 0 197 0 0 0 0 0
Dinner Diet Coke 1 0 0 0 0 0 49 0 0 0 0 0
Total 1275 156 58 43 24 2165 0 17 254 817 5.94
4/19/2019 (Fri)
Breakfast Isagenix Protein Shake 1 250 22 24 8 8 380 0 0 100 95 4.5
Breakfast Banana 1 77 17 1 0 2 1 0 10 4 291 0
Snack Applesauce (unsweetened) 1 50 13 0 0 1 0 0 20 0 85 0
Lunch WW Chicken Enchiladas 1 290 46 12 6 3 780 10 6 100 0 1.08
Lunch Carrots 1 44 7 1 0 5 56 0 0 0 391 0
Snack Cheddar String Cheese 1 90 0 5 7 0 140 36 0 50 0 0
Dinner Hillshire Snack Plate 1 310 13 16 22 1 910 8 0 250 0 0.72
Total 1111 118 59 43 20 2267 54 36 504 862 6.3
4/20/2019 (Sat)
Breakfast Isagenix Protein Shake 1 250 22 24 8 8 380 0 0 100 95 4.5
Lunch Italiano Salad (1.5c) 1 15 3 1 0 2 5 350 4 30 210 1
Lunch Lt. Olive Garden dressing 1 30 2 0 2 0 450 0 0 0 0 0
Lunch 1/2 lb. Hamburger (no bun) 1 488 0 42 34 0 150 0 0 70 0 9.54
Lunch Blue Cheese Crumbles-1oz 1 100 0.7 6 8 0 395 36 0 150 0 0
Snack Chardonnay (glass) 1 123 3.2 0.1 0 0 7 0 0 10 0 0.36
Dinner Ham 2 406 4.2 58 16 0 3368 0 0 200 0 3.96
Dinner Broccoli, steamed 1 50 10 4.2 0.5 3.8 49 162 132 70 0 1.08
Dinner Angel food cake 1 129 29 3.1 0.2 0.1 256 0 0 40 0 0
Dinner Strawberries (1 cup) 1 47 11 1 0.4 2.9 1 0 84.6 20 0 0.54
Dinner Redi-Whip Coconut 1 10 4 0 0 0 0 0 0 0 0 0
Total 1648 89.1 139.4 69.1 16.8 5061 548 220.6 690 305 20.98
4/21/2019 (Sun)
Breakfast Krusteaz Belgian Waffle 1 270 60 5 1.5 1 990 0 0 100 0 2.7
Breakfast Aunt Jemima Lite Syrup 1 100 26 0 0 1 210 0 0 0 0 0
Breakfast Oscar Meyer Turkey Bacon 2 70 0 4 5 0 280 0 7.2 0 0 0
Lunch DiGiorno Pepperoni Pizza 2 570 64 24 24 3 1140 180 2.4 450 0 4.5
Lunch Soda -Sunkist 1 160 44 0 0 0 65 0 0 0 0 0
Dinner Ham (1 c) 1 203 2.1 29 8 0 1684 0 0 100 0 1.98
Dinner Carrots 1 44 7 1 0 5 56 0 0 0 391 0
Total 1417 203.1 63 38.5 10 4425 180 9.6 650 391 9.18
4/22/2019 (Mon)
Breakfast Isagenix Protein Shake 1 250 22 24 8 8 380 0 0 100 95 4.5
Breakfast Bruegger's Wheat bagel 1 330 63 13 1 3 560 0 0 20 0 9
Breakfast Peanut butter (2 Tbsp) 1 188 6 8 16 1.9 5 0 0 10 0 0.54
Lunch Apple 1 67 15 0 0 3 3 0 7 6 148 0
Lunch Lean Cuisine Tortalini 1 300 44 12 8 4 610 0 56 160 350 1.4
Dinner Italiano Salad (1.5c) 1 15 3 1 0 2 5 350 4 30 210 1
Dinner Lt. Olive Garden Dressing 1 30 2 0 2 0 450 0 0 0 0 0
Total 1180 155 58 35 21.9 2013 350 67 326 803 16.44
4/23/2019 (Tues)
Breakfast Isagenix Protein Shake 1 250 22 24 8 8 380 0 0 100 95 4.5
Breakfast Triple Berry Blend (fruit) 1 80 20 2 0 4 0 18 9 20 0 0.72
Breakfast Think Thin Protein Bar 1 150 20 10 5 5 200 90 6 60 0 1.08
Snack Green grapes 1 87 23 0.9 0.2 1.1 3 9 3.6 10 0 0.36
Lunch Cheddar String Cheese 1 90 0 5 7 0 140 200 0 50 0 0
Lunch Beef chili (1 bowl) 1 452 40 43 15 13 755 432 58.8 130 0 6.66
Snack Apple 1 67 15 0 0 3 3 0 7 6 148 0
Dinner Clif Bar Caramel Toffee 1 250 45 9 5 4 320 0 1.2 40 0 1.8
Total 1426 185 93.9 40.2 38.1 1801 749 85.6 416 243 15.12
4/24/2019 (Wed)
Breakfast Isagenix Protein Shake 1 250 22 24 8 8 380 0 0 100 95 4.5
Breakfast Banana 1 77 17 1 0 2 1 0 10 4 291 0
Snack Apple 1 67 15 0 0 3 3 0 7 6 148 0
Lunch Chipotle Veggi Bowl 1 400 77 22 45 15 1700 1300 15.6 340 0 4.5
Snack Cheddar String Cheese 1 90 0 5 7 0 140 200 0 50 0 0
Dinner Veg Quinoa Soup 1 110 19 4 2 4 530 2000 0 80 0 1.8
Dinner Crackers (5) 1 60 12 1 0 0 200 0 0 0 0 0
Total 1054 162 57 62 32 2954 3500 32.6 580 534 10.8
Weekly Average 1301.5714285714 152.6 75.4714285714 47.2571428571 23.2571428571 2955.1428571429 768.7142857143 66.9142857143 488.5714285714 565 12.1085714286
Exercise (Fitbit)
Date Activity Total Steps Calories Burned
4/18/19 Lower Body - FXB 13457 2839
4/19/19 Kickboxking - FXB 17657 3175
4/20/19 Walking 10112 2609
4/21/19 Walking 9174 2582
4/22/19 Kickboxking - FXB 18575 3575
4/23/19 Upper Body - FXB 11653 2934
4/24/19 Kickboxking - FXB 15636 3023
Total 96264 20737
Water Intake
Date Intake by oz
4/18/19 84.5
4/19/19 101.4
4/20/19 67.6
4/21/19 84.5
4/22/19 101.4
4/23/19 67.6
4/24/19 101.4
Total 608.4

Exercise & Calories

Exercise (Fitbit)
Date Activity Total Steps Calories Burned
4/18/19 Lower Body - FXB 13457 2839
4/19/19 Kickboxing - FXB 17657 3175
4/20/19 Walking 10112 2609
4/21/19 Walking 9174 2582
4/22/19 Kickboxing - FXB 18575 3575
4/23/19 Upper Body - FXB 11653 2934
4/24/19 Kickboxing - FXB 15636 3023
FXB = Farrell's Extreme Bodyshaping

EXERCISE

Activity, Steps & Calories Burned

Lower Body - FXB Kickboxing - FXB Walking Walking Kickboxing - FXB Upper Body - FXB Kickboxing - FXB 4/18/2019 4/19/2019 4/20/2019 4/21/2019 4/22/2019 4/23/2019 4/24/2019 13457 17657 10112 9174 18575 11653 15636

Lower Body - FXB Kickboxing - FXB Walking Walking Kickboxing - FXB Upper Body - FXB Kickboxing - FXB 4/18/2019 4/19/2019 4/20/2019 4/21/2019 4/22/2019 4/23/2019 4/24/2019 2839 3175 2609 2582 3575 2934 3023

DATE & ACTIVITY

Steps

Water Intake

Water Intake
Date Intake by oz
4/18/19 84.5
4/19/19 101.4
4/20/19 67.6
4/21/19 84.5
4/22/19 101.4
4/23/19 67.6
4/24/19 101.4

Water Intake

43573 43574 43575 43576 43577 43578 43579 84.5 101.4 67.599999999999994 84.5 101.4 67.599999999999994 101.4

Date

Ounces

Carbs, Protein & Fat

Carbs, Protein & Fat
Date Carbs (g) Protein(g) Fat (g)
4/18/19 156 58 43
4/19/19 118 59 43
4/20/19 89.1 139.4 69.1
4/21/19 203.1 63 38.5
4/22/19 155 58 35
4/23/19 185 93.9 40.2
4/24/19 162 57 62

Carbs, Protein & Fat

43573 43574 43575 43576 43577 43578 43579 156 118 89.1 203.1 155 185 162

43573 43574 43575 43576 43577 43578 43579 58 59 139.4 63 58 93.9 57

43573 43574 43575 43576 43577 43578 43579 43 43 69.099999999999994 38.5 35 40.200000000000003 62

Date

Daily Intake