assignment 3

Recommendations

Profile Info

Personal: Shemelia Branch Female 41 yrs 5 ft 4 in 250 lb

Activity Level: Low Active

BMI: 42.9

Weight Change: None

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

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 Healthy Range Notes

Basic Components

Calories 2,789.0

Protein (g) 90.7 10% - 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 383.0 45% - 65% of Calories (adults 19-70 yrs) *

Added Sugar (g) 34.9

Dietary Fiber (g) 39.0

Fat (g) 86.8 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 27.9 Less than 10% of Calories +

Mono Fat (g) 31.0

Poly Fat (g) 27.9

Cholesterol (mg) 300.0 Less than 300 mg per day ^

Water (g) 2,700.0

Vitamins

Vitamin A - RAE (mcg) 700.0 Do not exceed 3000 mg *

Vitamin B1 - Thiamin (mg) 1.1

Vitamin B2 - Riboflavin (mg) 1.1

Vitamin B3 - Niacin Equivalents (mg) 14.0

Vitamin B6 (mg) 1.3 Do not exceed 100 mg *

Vitamin B12 (mcg) 2.4 Over 50 should take a supplement *

Vitamin C (mg) 75.0 Do not exceed 2000 mg *

Vitamin D - mcg (mcg) 15.0 Do not exceed 100 mcg *

Vitamin E - Alpha Tocopherol (mg) 15.0 Do not exceed 1000 mg *

Folate - DFE (mcg) 400.0 Women of child bearing age should take a supplement *

Minerals

Calcium (mg) 1,000.0 Do not exceed 2500 mg *

Iron (mg) 18.0 Do not exceed 45 mg *

Magnesium (mg) 320.0 Do not exceed 350 mg by supplement *

Phosphorus (mg) 700.0 Do not exceed 4000 mg *

Potassium (mg) 2,600.0

Sodium (mg) 2,300.0 Less than 2300 mg - lower for some people +

Zinc (mg) 8.0 Do not exceed 40 mg *

Sources:

* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant

+ Dietary Guidelines for Americans

^ Reference Daily Intake

~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

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