Nutrition simple assignment

Purpose:

The purpose of this assignment is twofold: 1) To gather data from your own dietary intake over three (3) daysand analyze your intake compared to DRI goals. 2) To learn about individual nutrient and the roles in your body, food sources, and possible nutrient deficiencies.

Process:

You will record and enter your intake for three (3) consecutive days - 2 week days and 1 weekend day- into the Person MasteringNutrition Diet Analysis Tool.

You will analyze your following 3 day Average Reports: Actual intakes vs Recommended Intakes, MyPlate and Energy Balance, using the question prompts included in the instructions below.

You will submit your full assignment as one document on Blackboard, under Assessments in the Diet Analysis Drop Box before the due date.

Instructions:

1.       Review the Grading Form for this assignment BEFORE moving forward with this assignment.

2.       Watch all of the instructional videos located on the 1^st page of the Diet Analysis program located on the Pearson MasteringNutrition site.

3.       Once you have followed the instructions for entering your foods and activities for three days, you will download all of the reports into one word document. In the same word document you will answer the following questions for the corresponding reports.

1)      Actual intakes vs Recommended Intakes Report: (you may make a chart to answer this question)

a)      State the nutrients from your report that you were over or under your goals and indicate next to each nutrient if you were over or under.

b)      Describe what you will do to improve your intake of each of the listed nutrients.

c)       Lastly, you will explain the possible health consequences over time of not meeting/exceeding the goal of each of the listed nutrients.

Use the following references to support your work: Nutrition and You.  7 Vitamins and 8 Minerals.

2)      My Plate Report:

a)      State if you met/exceeded/did not meet your goal for EACH of the My Plate food groups.

b)      Describe what foods- name of the food, not the food group (ex: you would be specific and state “whole wheat bread” NOT “grains”- you should include less/more of in EACH of the food groups to best meet your goals.

Use the following references to support your work: Nutrition and You. Chapter 2 and Choosemyplate.gov website.

3)      Energy Balance Report:

a)      State your Energy Balance and explain what that means in relationship to weight management and BMI.

b)      Describe what you can do in both diet and physical activity to improve your Energy Balance.

Use the following reference to support your work: Nutrition and You. Chapters 2 and Chapter 10.

4.       Once you have completed the above work, you will prepare your assignment for submission.

Your submission must include the following components IN THIS ORDER:

·         Cover page formatted per APA guidelines

·         All three day average reports

·         Written analysis (must include in-text citations)

·         Bibliography (Reference list) per APA guidelines

5.       Submit your document to the Diet Analysis Drop Box located under Assessments in Blackboard. You may submit this assignment any time before the due date.

See Grading Form for Diet Analysis Project.

I will not accept hard copies of this assignment. You MUST submit this assignment via Blackboard.

Late submissions will be accepted with point deductions.

About the written portion of this project:

-References MUST be used.

-APA writing format must be used for references/citations.

See following Links which address the most important aspects of APA writing and referencing formats.

General Format

In-Text Citations: The Basics

Reference List: Basic Rules

-Failure to use APA formatting of paper and referencing guidelines will result in point deductions.

5 extra credit points will be awarded to those students who work with the Writing Lab to complete this project Must have the appropriate form from the Writing Lab for credit.

All Daily Reports A variety of reports and information combined into one document. Profile Info Personal: Luigi Vallazza     Male     19 yrs     6 ft 3 in     290 lb   Day(s):  Thursday, Friday, Saturday Activity Level: Sedentary Strive for an Active activity level. Weight Change: None Best not to exceed 2 lbs per week. BMI: 36.2 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 in a bar graph format. Nutrient Actual Rec. Percent 0 50 100 150 Basic Components   Calories 1,185.03 3,488.70 34 % Calories from Fat 458.73 976.84 47 % Calories from SatFat 125.96 313.98 40 % Protein (g) 72.76 105.23 69 % Carbohydrates (g) 107.90 479.70 22 % Sugar (g) 33.13     Dietary Fiber (g) 3.44 48.84 7 % Soluble Fiber (g) 0.00     InSoluble Fiber (g) 0.00     Fat (g) 50.97 108.54 47 % Saturated Fat (g) 14.00 34.89 40 % Trans Fat (g) 0.17     Mono Fat (g) 16.07 38.76 41 % Poly Fat (g) 13.76 34.89 39 % Cholesterol (mg) 288.16 300.00 96 % Water (g) 586.52 3,700.00 16 % Vitamins   Vitamin A - RAE (mcg) 75.54 900.00 8 % Beta-carotene (mcg) 47.68     Vitamin B1 - Thiamin (mg) 1.71 1.20 142 % Vitamin B2 - Riboflavin (mg) 1.12 1.30 86 % Vitamin B3 - Niacin (mg) 15.40 16.00 96 % Vitamin B6 (mg) 1.04 1.30 80 % Vitamin B12 (mcg) 1.83 2.40 76 % Vitamin C (mg) 10.84 90.00 12 % Vitamin D - mcg (mcg) 0.32 15.00 2 % Vitamin E - Alpha Toc. (mg) 1.59 15.00 11 % Folate (mcg) 103.27 400.00 26 % Minerals     Calcium (mg) 246.01 1,000.00 25 % Iron (mg) 7.32 8.00 91 % Magnesium (mg) 94.12 400.00 24 % Phosphorus (mg) 748.73 700.00 107 % Potassium (mg) 1,614.45 4,700.00 34 % Selenium (mcg) 84.12     Sodium (mg) 2,784.47 2,300.00 121 % Zinc (mg) 6.91 11.00 63 % Other   Omega-3 (g) 1.01     Omega-6 (g) 9.56     Alcohol (g) 0.00     Caffeine (mg) 108.05                             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   SatFatCal   Prot (g)   Day 1     Breakfast     French Toast, w/butter, fast     2 piece   356.4   168.8   69.7   10.3   Coffee, brewed w/tap water     24 fl oz   7.1   1.1   0.1   0.8   Lunch     Rice Dish, long grain & wild,     0.3 box   200   0   0   6   Frank, turkey, Butcher Boy     100 g   239   163.5   52.7   13.4   Soda, Coca-Cola (Coca-Cola)     1 btl   170   0   0   0   Dinner     Soup, chicken noodle,     1 cup   141.1   36   9   8   Bread, white, Texas toast, thick     2 slc   220   27   18   6       Day Total   --   1333.6   396.4   149.5   44.6   Day 2     Dinner   Dish, chicken, General Tso's     15 piece   781.8   390.2   65.7   34.2       Day Total   --   781.8   390.2   65.7   34.2   Day 3     Breakfast   Dish, chicken, General Tso's     5 piece   260.6   130.1   21.9   11.4   Lunch   Soup, Traditional, turkey noodle,     1 cup   80   13.5   0   5   Dinner   Pork, tenderloin, lean, chop,     350 g   654.5   199.1   70.6   106.5   Snack     Lunchmeat, bologna, chicken     4 piece   304.6   229   70.2   12.7   Bread, white, enriched, sandwich     2 slc   140   18   0   4       Day Total   --   1439.7   589.6   162.7   139.5       Average Day Total   --   1185   458.7   126   72.8         Day Meal Item   Carbs (g)   Sugar (g)   Fiber (g)   Fib-S (g)   Fib-I (g)   Fat (g)   Day 1     Breakfast     French Toast, w/butter, fast   36   18.8   Coffee, brewed w/tap water   0   0   0   0   0   0.1   Lunch     Rice Dish, long grain & wild,   44   1   1   0   Frank, turkey, Butcher Boy   4.6   2.5   0.2   18.2   Soda, Coca-Cola (Coca-Cola)   46   46   0   0   0   0   Dinner     Soup, chicken noodle,   20   2   2   4   Bread, white, Texas toast, thick   42   4   2   3       Day Total   192.7   55.5   5.2   0   0   44   Day 2     Dinner   Dish, chicken, General Tso's   63.6   30.7   2.4   43.4       Day Total   63.6   30.7   2.4   0   0   43.4   Day 3     Breakfast   Dish, chicken, General Tso's   21.2   10.2   0.8   14.5   Lunch   Soup, Traditional, turkey noodle,   12   1   1   1.5   Dinner   Pork, tenderloin, lean, chop,   0   0   0   0   0   22.1   Snack     Lunchmeat, bologna, chicken   6.3   0   0   0   0   25.4   Bread, white, enriched, sandwich   28   2   1   2       Day Total   67.5   13.2   2.8   0   0   65.5       Average Day Total   107.9   33.1   3.4   0   0   51         Day Meal Item   Fat-S (g)   Fat-T (g)   Fat-M (g)   Fat-P (g)   Chol (mg)   Water (g)   Day 1     Breakfast     French Toast, w/butter, fast   7.7   7.1   2.4   116.1   68.5   Coffee, brewed w/tap water   0   0   0.1   0   0   706   Lunch     Rice Dish, long grain & wild,   0   0   0   0   0   Frank, turkey, Butcher Boy   5.9   5.5   5   104   59.1   Soda, Coca-Cola (Coca-Cola)   0   0   0   0   0   Dinner     Soup, chicken noodle,   1   0   2   1   20.2   218.2   Bread, white, Texas toast, thick   2   0   33.2       Day Total   16.6   0   14.7   8.5   240.3   1085   Day 2     Dinner   Dish, chicken, General Tso's   7.3   0.2   10.2   19.8   140.4   119.6       Day Total   7.3   0.2   10.2   19.8   140.4   119.6   Day 3     Breakfast   Dish, chicken, General Tso's   2.4   0.1   3.4   6.6   46.8   39.9   Lunch   Soup, Traditional, turkey noodle,   0   0   0   0.5   15   217   Dinner   Pork, tenderloin, lean, chop,   7.8   9   2   329   218   Snack     Lunchmeat, bologna, chicken   7.8   0.2   10.8   3.9   93   63.2   Bread, white, enriched, sandwich   0   0   16.9       Day Total   18.1   0.3   23.3   13   483.8   554.9       Average Day Total   14   0.2   16.1   13.8   288.2   586.5         Day Meal Item     A-RAE (mcg)   A-Car (mcg)   B1 (mg)     B2 (mg)     B3 (mg)     B6 (mg)     Day 1     Breakfast     French Toast, w/butter, fast   136.4   0.6   0.5   3.9   0   Coffee, brewed w/tap water   0   0   0.1   0.5   1.4   0   Lunch     Rice Dish, long grain & wild,   15   0.3   0   3   0.2   Frank, turkey, Butcher Boy   14.8   0   0.1   2.1   0.2   Soda, Coca-Cola (Coca-Cola)   0   0   Dinner     Soup, chicken noodle,   Bread, white, Texas toast, thick   0   0   0.3   0.2   2.4       Day Total   166.2   0   1.3   1.4   12.7   0.4   Day 2     Dinner   Dish, chicken, General Tso's   29.2   98   0   0.3   7.6   0.5       Day Total   29.2   98   0   0.3   7.6   0.5   Day 3     Breakfast   Dish, chicken, General Tso's   9.7   32.7   0   0.1   2.5   0.2   Lunch   Soup, Traditional, turkey noodle,   Dinner   Pork, tenderloin, lean, chop,   7   0   3.4   1.3   18   1.8   Snack     Lunchmeat, bologna, chicken   14.6   12.3   0.1   0.1   3.8   0.2   Bread, white, enriched, sandwich   0   0   0.2   0.1   1.6       Day Total   31.3   45   3.7   1.7   25.9   2.2       Average Day Total   75.5   47.7   1.7   1.1   15.4   1         Day Meal Item     B12 (mcg)     C (mg)     D-mcg (mcg)   E-Toco (mg)   Fola (mcg)   Calc (mg)     Day 1     Breakfast     French Toast, w/butter, fast   0.4   0.1   72.9   72.9   Coffee, brewed w/tap water   0   0   0   0.1   14.2   14.2   Lunch     Rice Dish, long grain & wild,   0   4.8   0   0.2   100   60   Frank, turkey, Butcher Boy   0.2   0.8   0.3   7   148   Soda, Coca-Cola (Coca-Cola)   0   0   Dinner     Soup, chicken noodle,   0   0   Bread, white, Texas toast, thick   0   0   200       Day Total   0.6   5.7   0.3   0.2   194.1   495.1   Day 2     Dinner   Dish, chicken, General Tso's   0.6   4.2   0.5   3.2   29.2   31.8       Day Total   0.6   4.2   0.5   3.2   29.2   31.8   Day 3     Breakfast   Dish, chicken, General Tso's   0.2   1.4   0.2   1.1   9.7   10.6   Lunch   Soup, Traditional, turkey noodle,   0   0   Dinner   Pork, tenderloin, lean, chop,   3.5   3.5   21   17.5   Snack     Lunchmeat, bologna, chicken   0.6   17.7   0.3   7.8   103   Bread, white, enriched, sandwich   0   48   80       Day Total   4.3   22.6   0.2   1.3   86.6   211.1       Average Day Total   1.8   10.8   0.3   1.6   103.3   246         Day Meal Item     Iron (mg)     Magn (mg)   Phos (mg)     Potas (mg)   Selen (mcg)   Sodium (mg)   Day 1     Breakfast     French Toast, w/butter, fast   1.9   16.2   145.8   176.8   20.9   513   Coffee, brewed w/tap water   0.1   21.3   21.3   348.1   0   14.2   Lunch     Rice Dish, long grain & wild,   2.7   24.5   97.6   210   670   Frank, turkey, Butcher Boy   1.8   14   246   189   1162   Soda, Coca-Cola (Coca-Cola)   0   55   Dinner     Soup, chicken noodle,   0.7   1280.2   1300.3   Bread, white, Texas toast, thick   2.2   420       Day Total   9.4   76   510.7   2204.1   20.9   4134.5   Day 2     Dinner   Dish, chicken, General Tso's   3   47.7   336.6   532.6   38.2   1152.8       Day Total   3   47.7   336.6   532.6   38.2   1152.8   Day 3     Breakfast   Dish, chicken, General Tso's   1   15.9   112.2   177.6   12.7   384.3   Lunch   Soup, Traditional, turkey noodle,   0.7   930   Dinner   Pork, tenderloin, lean, chop,   5   126   1032.5   1578.5   180.6   227.5   Snack     Lunchmeat, bologna, chicken   1.4   16.8   254.2   350.6   0   1254.4   Bread, white, enriched, sandwich   1.4   270       Day Total   9.5   158.7   1398.9   2106.6   193.3   3066.2       Average Day Total   7.3   94.1   748.7   1614.5   84.1   2784.5         Day Meal Item     Zinc (mg)     Omega3 (g)   Omega6 (g)   Alc (g)     Caff (mg)     MyFrt     Day 1     Breakfast     French Toast, w/butter, fast   0.6   0   0   Coffee, brewed w/tap water   0.1   0   0   0   284.2   0   Lunch     Rice Dish, long grain & wild,   0.9   0   0   0   0   0   Frank, turkey, Butcher Boy   2.9   0   0   Soda, Coca-Cola (Coca-Cola)   0   0   0   40   0   Dinner     Soup, chicken noodle,   0   0   Bread, white, Texas toast, thick   0   0       Day Total   4.5   0   0   0   324.2   0   Day 2     Dinner   Dish, chicken, General Tso's   3.4   2.2   17.4   0   0       Day Total   3.4   2.2   17.4   0   0   0   Day 3     Breakfast   Dish, chicken, General Tso's   1.1   0.8   5.8   0   0   Lunch   Soup, Traditional, turkey noodle,   0   0   0   Dinner   Pork, tenderloin, lean, chop,   10.3   0   1.9   0   0   0   Snack     Lunchmeat, bologna, chicken   1.4   3.6   0   0   0   Bread, white, enriched, sandwich   0   0       Day Total   12.8   0.8   11.2   0   0   0       Average Day Total   6.9   1   9.6   0   108.1   0         Day Meal Item   MyDry   MyGrn   MyVeg   MyProt   ExFrt   ExMeat   Day 1     Breakfast     French Toast, w/butter, fast   2.1   Coffee, brewed w/tap water   0   0   0   0   Lunch     Rice Dish, long grain & wild,   0   1.7   0   0.1   Frank, turkey, Butcher Boy   3.5   Soda, Coca-Cola (Coca-Cola)   0   0   0   0   Dinner     Soup, chicken noodle,   Bread, white, Texas toast, thick   2       Day Total   0   5.8   0   3.6   0   0   Day 2     Dinner   Dish, chicken, General Tso's       Day Total   0   0   0   0   0   0   Day 3     Breakfast   Dish, chicken, General Tso's   Lunch   Soup, Traditional, turkey noodle,   0   0   0   0   Dinner   Pork, tenderloin, lean, chop,   0   0   0   12.3   Snack     Lunchmeat, bologna, chicken   0   0   0   3.9   Bread, white, enriched, sandwich   2       Day Total   0   2   0   16.2   0   0       Average Day Total   0   2.6   0   6.6   0   0         Day Meal Item   ExVLMt   ExMilk   ExOth   ExStar   ExVeg   ExFat   Day 1     Breakfast     French Toast, w/butter, fast   2.4   2.9   Coffee, brewed w/tap water   Lunch     Rice Dish, long grain & wild,   2.5   Frank, turkey, Butcher Boy   1   Soda, Coca-Cola (Coca-Cola)   2.5   Dinner     Soup, chicken noodle,   1   0.5   Bread, white, Texas toast, thick   2.7       Day Total   0   0   2.5   8.7   0   4.5   Day 2     Dinner   Dish, chicken, General Tso's   4.2   6.8       Day Total   0   0   0   4.2   0   6.8   Day 3     Breakfast   Dish, chicken, General Tso's   1.4   2.3   Lunch   Soup, Traditional, turkey noodle,   0.8   Dinner   Pork, tenderloin, lean, chop,   Snack     Lunchmeat, bologna, chicken   2.7   Bread, white, enriched, sandwich   1.7       Day Total   0   0   0   3.9   0   5       Average Day Total   0   0   0.8   5.6   0   5.4                 MyFoodList Report The MyFoodList Report shows the foods you have entered and their calories.   Amount Item Cals Day 1   0.3 box Rice Dish, long grain & wild, original recipe, dry (Uncle Ben's) 200 100.0 g Frank, turkey, Butcher Boy Meats, FS (Tyson Food Service) 239 1.0 btl Soda, Coca-Cola (Coca-Cola) 170 1.0 cup Soup, chicken noodle, homestyle, cond, cnd (Campbells) 141 2.0 slc Bread, white, Texas toast, thick sliced (Oroweat) 220 2.0 piece French Toast, w/butter, fast food (USDA SR-24: Fast Food) 356 24.0 fl oz Coffee, brewed w/tap water (USDA SR-24) 7   Day Total 1334 Day 2   15.0 piece Dish, chicken, General Tso's (USDA SR-24: Chinese 782   Day Total 782 Day 3   5.0 piece Dish, chicken, General Tso's (USDA SR-24: Chinese 261 1.0 cup Soup, Traditional, turkey noodle, cnd (Progresso) 80 4.0 piece Lunchmeat, bologna, chicken pork & beef, slice (USDA SR-24) 305 2.0 slc Bread, white, enriched, sandwich (Oroweat) 140 350.0 g Pork, tenderloin, lean, chop, brld (USDA SR-24) 654   Day Total 1440         Total 3555   Day Average 1185   Item Average 273                                 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 3200 Calorie Pattern     Group Percent Comparison Amount *   Grains Intake 26 %   2.6 oz equivalent Grains Recommendation       10. oz equivalent   Vegetables Intake 0 %   0.0 cup equivalent Vegetables       4.0 cup equivalent   Fruits Intake 0 %   0.0 cup equivalent Fruits Recommendation       2.5 cup equivalent   Dairy Intake 0 %   0.0 cup equivalent Dairy Recommendation       3.0 cup equivalent   Protein Foods Intake 95 %   6.6 oz equivalent Protein Foods Recommendation     7.0 oz equivalent   Make Half Your Grains Whole   Vary Your Vegetables Aim for at least 5.0 whole grains a day   Dark Green Vegetables 3.0 cups weekly   Orange Vegetables 2.5 cups weekly Oils & Empty Calories   Dry Beans & Peas 3.5 cups weekly Aim for 11.0 teaspoons of oils a day   Starchy Vegetables 9.0 cups weekly Limit your extra fats & sugars to 648 Calories   Other Vegetables 10. cups weekly   * oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is a 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   Calories consumed = 1185 Calories     Expenditure   Sedentary Activity Calories = 3489 Calories   Additional exercise Calories = 3867 Calories   Calories expended = 7356 Calories     Energy Balance: -6171 Calories   Intake vs Expenditure 1185 Calories   7356 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). Calories: 1185 Source of Calories 0 50 100   Source of Fat 0 50 100 Protein 25 %   Saturated Fat 32 %             Carbohydrate 37 %   Mono Fat 37 %             Fat 39 %   Poly Fat 31 %             Alcohol 0 %   Trans Fat 0 %                       Exchanges   Ratios Starch 5.61 Fruit     P:S ( Poly Fat / Saturated Fat ) 0.98 : 1 Other Carbs 0.83 Vegetables     Potassium : Sodium 0.58 : 1 Very Lean Meat   Milk     Calcium : Phosphorus 0.33 : 1 Meat     CSI ( Cholesterol / Saturated Fat ) 28.54                                     Nutrition Facts Formats the analysis as a Nutrition Facts label.               Nutrition Facts       Serving Size  ( 959 g )                   Amount Per Serving                   Calories  1185 Calories from Fat 459               % Daily Value *               Total Fat  51g   47%               Saturated Fat  14g   40%               Trans Fat  0g               Cholesterol  288mg   96%               Sodium  2784mg   121%               Total Carbohydrates     22%               Dietary Fiber  3g   7%               Sugars  33g               Protein  73g   69%                       Vitamin A  8%   Vitamin C  12%               Calcium  25%   Iron  91%               * 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 3489 Calorie adjustment for weight change of 0 lb (per week) 0 Goal Calories 3489   Average Daily Intake & Expenditures   Average Intake 1185 Average Expenditure 7356   Calories For The Day Goal Intake Assessment   Total Calories 3489 1185 Below Goal Carbohydrates (45-65% Calories) 1570 to 2267 433 Below Goal Protein (10-35% Calories) 349 to 1221 292 Below Goal Fat (20-35% Calories) 698 to 1221 460 Below Goal                                                                     Meal Assessment Report Sources of Calories, Protein, Carbohydrates, and Fats by Meal   Calories   % 0 50 100   Protein   % 0 50 100     Breakfast 624 18 %   Breakfast 22.6 10 %           Lunch 689 19 %   Lunch 24.4 11 %           Snack 445 13 %   Snack 16.7 8 %           Dinner 179 51 %   Dinner 154. 71 %           Not 0 0 %   Not 0 0 %                     Carbohydrate   % 0 50 100   Fat   % 0 50 100     Breakfast 57.2 18 %   Breakfast 33.3 22 %           Lunch 106. 33 %   Lunch 19.7 13 %           Snack 34.3 11 %   Snack 27.4 18 %           Dinner 125. 39 %   Dinner 72.5 47 %           Not 0 0 %   Not 0 0 %                                                 Activity Summary List of the Activities performed, their METs, duration and Calories burned. Profile Calorie Goal: 3489   Daily Activity Details   Thursday     Duration Mets Exercise Calories 3 hours 4.0 sports, table tennis, ping pong 1657 3 hours 5.0 occupation, walking, carrying  25-49 lbs 2072   Sedentary Activities of Daily Living† 3489   Total Calories (Very Active) 7218 Friday     Duration Mets Exercise Calories 3 hours 4.0 sports, table tennis, ping pong 1657 3 hours 5.0 occupation, walking, carrying  25-49 lbs 2072   Sedentary Activities of Daily Living† 3489   Total Calories (Very Active) 7218 Saturday     Duration Mets Exercise Calories 6 hours 5.0 occupation, walking, carrying  25-49 lbs 4144   Sedentary Activities of Daily Living† 3489   Total Calories (Very Active) 7632   Summary   Calories     Sedentary Activities of Daily Living† 3489     Average Daily Calories Expended 3867     Daily Average# 7356     [†] 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 Very Active activity level, and suggests 5020 Calories to maintain your current weight.       Calorie Goal Calories Expended 3489 7356                         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 3,488.70   Protein (g) 105.23 10% - 35% of Calories (adults 19-70 yrs) *   Carbohydrates (g) 479.70 45% - 65% of Calories (adults 19-70 yrs) *   Dietary Fiber (g) 48.84   Fat (g) 108.54 20% - 35% of Calories (adults 19-70 yrs) *   Saturated Fat (g) 34.89 Less than 10% of Calories + Mono Fat (g) 38.76   Poly Fat (g) 34.89   Cholesterol (mg) 300.00 Less than 300 mg per day + Water (g) 3,700.00   Vitamins   Vitamin A - RAE (mcg) 900.00   Vitamin B1 - Thiamin (mg) 1.20   Vitamin B2 - Riboflavin (mg) 1.30   Vitamin B3 - Niacin (mg) 16.00   Vitamin B6 (mg) 1.30 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement * Vitamin C (mg) 90.00   Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg * Vitamin E - Alpha Toc. (mg) 15.00   Folate (mcg) 400.00 Women of child bearing age should take a supplement *   Minerals   Calcium (mg) 1,000.00 Do not exceed 2500 mg * Iron (mg) 8.00 Do not exceed 45 mg * Magnesium (mg) 400.00 Do not exceed 350 mg by supplement *   Phosphorus (mg) 700.00 Do not exceed 4000 mg * Potassium (mg) 4,700.00   Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people +   Zinc (mg) 11.00 Do not exceed 40 mg *   Sources:   * Dietary Reference Intakes + 2010 Dietary Guidelines for Americans