Putting It All Together
Rene3842
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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 17, 2020
Breakfast | 10 AM
Eggs, More than 1 egg (3)
Tater Tots, More than 1 piece (7)
Bacon, 3 slices
Orange juice, 8 fl oz (no ice)
Just a drink | 11 AM
Water, 20 fl oz
Breakfast | 2 PM
Turkey breast sandwich, 1 sandwich
Sun chips, 1 cup
Vitamin water, 16.9 fl oz
Dinner | 6 PM
Meatloaf, 6 ounces
Green beans, 1/2 cup
Mashed potatoes, 1/2 cup
Water, 16.9 fl oz
100% whole wheat roll, 1 roll
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Total Calorie Consumption
EATEN
1667 2600
TARGET
CALORIES
CARBOHYDRATE
36% TARGET RANGE
45-65%
PROTEIN
22% TARGET RANGE
10-35%
FAT
42% 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
5.4 oz 9.0 oz
TARGET
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread) 4.2 oz
Refined grains (e.g. white bread) 1.2 oz
FRUITS
UNDER
EATEN
1.0 c 2.0 c
TARGET
SUBGROUPS EATEN
Fruits 0.0 c
Juices 1.0 c
DAIRY
UNDER
EATEN
1.6 c 3.0 c
TARGET
SUBGROUPS EATEN
Milk and Soy Milk 0.3 c
Yogurt 0.0 c
Cheese 1.3 c
VEGETABLES
UNDER
PROTEIN FOODS
ACHIEVED
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EATEN
2.0 c 3.5 c
TARGET
SUBGROUPS EATEN
Dark Green vegetables 0.0 c
Red and Orange vegetables 0.2 c
Legumes (e.g. beans and peas) 0.0 c
Starchy vegetables (e.g. potatoes, corn) 1.2 c
Other vegetables (e.g. celery and onions) 0.7 c
EATEN
8.1 oz 6.5 oz
TARGET
SUBGROUPS EATEN
Meat, Poultry and Eggs 8.1 oz
Seafood 0.0 oz
Nuts, Seeds, Soy and Legumes 0.0 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 5 g LIMIT 65 g
Saturated Fat EATEN 28 g LIMIT 29 g
Alcohol CONSUMED 0.00 drink(s) LIMIT 2 drink(s)
Sodium EATEN 4220 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 152 TARGET 130
Carbohydrate (g)
Target
EATEN 15 TARGET 38
Total Fiber (g)
Target
EATEN 91 TARGET 56
Protein (g)
Target
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VITAMINS
EATEN 258 TARGET 400
Folate (mcg DFE)
Target
1
EATEN 20 TARGET 16
Niacin (mg)
Target
EATEN 1.8 TARGET 1.3
Riboflavin (mg)
Target
EATEN 1.2 TARGET 1.2
Thiamin (mg)
Target
EATEN 534 TARGET 900
Vitamin A (mcg RAE)
Target
2
EATEN 2 TARGET 1.3
Vitamin B6 (mg)
Target
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EATEN 4.7 TARGET 2.4
Vitamin B12 (mcg)
Target
EATEN 106 TARGET 90
Vitamin C (mg)
Target
EATEN 299 TARGET 600
Vitamin D (IU)
Target
3
EATEN 7 TARGET 15
Vitamin E (mg AT)
Target
4
EATEN 54 TARGET 120
Vitamin K (mcg)
Target
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MINERALS
EATEN 1560 TARGET 1000
Calcium (mg)
Target
EATEN 1.1 TARGET 0.9
Copper (mg)
Target
EATEN 12 TARGET 8
Iron (mg)
Target
EATEN 283 TARGET 420
Magnesium (mg)
Target
EATEN 1642 TARGET 700
Phosphorus (mg)
Target
EATEN 2560 TARGET 3400
Potassium (mg)
Target
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EATEN 137 TARGET 55
Selenium (mcg)
Target
EATEN 13 TARGET 11
Zinc (mg)
Target
DFE - Dietary Folate Equivalents RAE - Retinol Activity Equivalents IU - International Units AT - alpha-tocopherol
1
2
3
4