Macronutrient Intake

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Nutrition Profile Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine, National Academy of Sciences. Calorie targets in this report assume you have a moderate level of activity.

Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report may not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect your additional needs.

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Food, Drinks, and Supplements Consumed on Oct 13, 2020

Just a drink | 2 AM

Water, 10.14 fl oz

Breakfast | 8 AM

Bagel, 1/2 bagel

Cream cheese, 1 teaspoon

Greek yogurt, 1/4 cup

Orange, More than 1 slice (4)

Water, 16.9 fl oz

Breakfast | 11 AM

Quinoa, 1/2 cup

Peas and carrots, 1/2 cup

Turkey breast, 6 ounces

Water, 16.9 fl oz

Snack | 2 PM

Banana, 1 fruit

Water, 16.9 fl oz

Graham crackers, More than 1 cracker (2)

Breakfast | 5 PM

Fish (other kind), 4 ounces

Brown rice, 1/2 cup

Black beans, 1/2 cup

Pineapple, More than 1 slice (2)

Cranberry juice, 12 fl oz (no ice)

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Total Calorie Consumption

EATEN

1443 2600

TARGET

CALORIES

CARBOHYDRATE

58% TARGET RANGE

45-65%

PROTEIN

29% TARGET RANGE

10-35%

FAT

13% TARGET RANGE

20-35%

ALCOHOL

0% TARGET RANGE

Limit Intake

Calories Most foods and many beverages contain calories. A person’s calorie needs each day depends on factors such as age, gender, height, weight, and level of physical activity. In addition, a need to lose, maintain, or gain weight affects how many calories should be consumed. The target range for percent of calories from carbohydrates, protein, and fat listed here represent the range that is associated with providing adequate intakes of essential nutrients and a reduced risk of chronic disease.

Alcohol Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as during pregnancy.

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Sources 2015 -2020 Dietary Guidelines for Americans (https://health.gov/dietaryguidelines/2015/guidelines/ (https://health.gov/dietaryguidelines/2015/guidelines/)) and Dietary Reference Intakes (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx (http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx)).

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c = cups oz = ouncesDaily Food Group Recommendations

GRAINS

UNDER

EATEN

5.2 oz 9.0 oz

TARGET

SUBGROUPS EATEN

Whole grains (e.g. whole wheat bread) 3.3 oz

Refined grains (e.g. white bread) 1.9 oz

FRUITS

ACHIEVED

EATEN

3.0 c 2.0 c

TARGET

SUBGROUPS EATEN

Fruits 1.5 c

Juices 1.5 c

DAIRY

UNDER

EATEN

0.3 c 3.0 c

TARGET

SUBGROUPS EATEN

Milk and Soy Milk 0.0 c

Yogurt 0.3 c

Cheese 0.1 c

VEGETABLES

UNDER

PROTEIN FOODS

ACHIEVED

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EATEN

1.0 c 3.5 c

TARGET

SUBGROUPS EATEN

Dark Green vegetables 0.0 c

Red and Orange vegetables 0.3 c

Legumes (e.g. beans and peas) 0.5 c

Starchy vegetables (e.g. potatoes, corn) 0.3 c

Other vegetables (e.g. celery and onions) 0.0 c

EATEN

11.8 oz 6.5 oz

TARGET

SUBGROUPS EATEN

Meat, Poultry and Eggs 6.0 oz

Seafood 3.8 oz

Nuts, Seeds, Soy and Legumes 2.1 oz

Portion sizes for foods within a food group varies. To learn more about portion sizes, visit https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/infographic/1-1/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary-

guidelines/guidelines/infographic/1-1/).

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To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:

Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some snack foods.

Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.

Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).

Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.

Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.

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g = grams mg = milligramsNutrients and Foods to Limit

Added Sugars EATEN 10 g LIMIT 65 g

Saturated Fat EATEN 4 g LIMIT 29 g

Alcohol CONSUMED 0.00 drink(s) LIMIT 2 drink(s)

Sodium EATEN 2594 mg LIMIT 2300 mg

Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages during processing or by consumers). Making careful choices keeps amounts of these components within their limits while meeting nutrient needs to achieve a healthy eating pattern.

Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups (https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups)

One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12 fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-9/ (https://health.gov/our-work/food-nutrition/2015-2020-dietary- guidelines/guidelines/appendix-9/)

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g = grams mg = milligrams mcg = microgramsNutrient Intake From Food and Drinks

The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.

To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)

SELECTED MACRONUTRIENTS AND FIBER

EATEN 213 TARGET 130

Carbohydrate (g)

Target

EATEN 24 TARGET 38

Total Fiber (g)

Target

EATEN 107 TARGET 56

Protein (g)

Target

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VITAMINS

EATEN 367 TARGET 400

Folate (mcg DFE)

Target

1

EATEN 35 TARGET 16

Niacin (mg)

Target

EATEN 1.2 TARGET 1.3

Riboflavin (mg)

Target

EATEN 1.2 TARGET 1.2

Thiamin (mg)

Target

EATEN 326 TARGET 900

Vitamin A (mcg RAE)

Target

2

EATEN 3 TARGET 1.3

Vitamin B6 (mg)

Target

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EATEN 5.5 TARGET 2.4

Vitamin B12 (mcg)

Target

EATEN 91 TARGET 90

Vitamin C (mg)

Target

EATEN 329 TARGET 600

Vitamin D (IU)

Target

3

EATEN 8 TARGET 15

Vitamin E (mg AT)

Target

4

EATEN 50 TARGET 120

Vitamin K (mcg)

Target

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MINERALS

EATEN 643 TARGET 1000

Calcium (mg)

Target

EATEN 1.4 TARGET 0.9

Copper (mg)

Target

EATEN 10 TARGET 8

Iron (mg)

Target

EATEN 407 TARGET 420

Magnesium (mg)

Target

EATEN 1434 TARGET 700

Phosphorus (mg)

Target

EATEN 2654 TARGET 3400

Potassium (mg)

Target

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EATEN 131 TARGET 55

Selenium (mcg)

Target

EATEN 8 TARGET 11

Zinc (mg)

Target

DFE - Dietary Folate Equivalents RAE - Retinol Activity Equivalents IU - International Units AT - alpha-tocopherol

1

2

3

4