Online activity 7

Food Groups and Calories Report 02/28/18 - 03/01/18

Your plan is based on a default 2000 Calorie allowance.

Food Groups

Target

Average Eaten

Status

Grains

6 ounce(s)

5½ ounce(s)

OK

Food Sources

Tips

1. Rice, white, cooked (no salt or fat added)

35% of intake

1. Eat at least half of all grains as whole grains.

2. McDonald's, Sausage Burrito

35% of intake

2. Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta.

3. Oatmeal, instant, plain, cooked (with milk, no fat added)

19% of intake

3. Check the ingredient list on product labels for the words "whole" or "whole grain" before the grain ingredient's name.

4. Cupcake, chocolate, with icing or filling (Ho Ho's, Tastykake cupcakes, Swiss Rolls, Oreo Cakesters)

11% of intake

Whole Grains

≥ 3 ounce(s)

1 ounce(s)

Under

Refined Grains

≤ 3 ounce(s)

4½ ounce(s)

Over

Vegetables

2½ cup(s)

½ cup(s)

Under

Food Sources

Tips

1. Onion, fresh, cooked (with salt and vegetable oil)

89% of intake

1. Include vegetables in meals and in snacks. Fresh, frozen, and canned vegetables all count.

2. McDonald's, Sausage Burrito

11% of intake

2. Add dark-green, red, and orange vegetables and beans and peas to main and side dishes. Use dark leafy greens to make salads.

3. When purchasing canned vegetables, select those labeled "reduced sodium," "low sodium," or "no salt added."

Dark Green

1½ cup(s)/week

0 cup(s)

Under

Red & Orange

5½ cup(s)/week

0 cup(s)

Under

Beans & Peas

1½ cup(s)/week

0 cup(s)

Under

Starchy

5 cup(s)/week

0 cup(s)

Under

Other

4 cup(s)/week

1 cup(s)

Under

Fruits

2 cup(s)

0 cup(s)

Under

Food Sources

Tips

1. Fruit snack candy (Roll Up, Gushers, Fun Fruits)

100% of intake

1. Select fresh, frozen, canned, and dried fruit more often than juice; select 100% fruit juice when choosing juice.

2. Enjoy a wide variety of fruits, and maximize taste and freshness, by adapting your choices to what's in season. Use fruit as snacks, salads, or desserts.

3. When eating canned fruit, choose unsweetened or fruit canned in 100% juice.

Whole Fruit

No Specific Target

0 cup(s)

No Specific Target

Fruit Juice

No Specific Target

0 cup(s)

No Specific Target

Dairy

3 cup(s)

1½ cup(s)

Under

Food Sources

Tips

1. McDonald's, Sausage Burrito

36% of intake

1. Drink fat-free or low-fat milk, lactose-free milk, or fortified soymilk (soy beverage).

2. Milk, whole

36% of intake

2. Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

3. Oatmeal, instant, plain, cooked (with milk, no fat added)

28% of intake

3. Cream, sour cream, and cream cheese are not included in the Dairy Group because of low calcium content.

Milk & Yogurt

No Specific Target

1 cup(s)

No Specific Target

Cheese

No Specific Target

½ cup(s)

No Specific Target

Protein Foods

5½ ounce(s)

4 ounce(s)

Under

Food Sources

Tips

1. Chicken, leg quarter (drumstick and thigh), baked, skin not eaten

43% of intake

1. Eat a variety of Protein Foods each week such as seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

2. McDonald's, Sausage Burrito

21% of intake

2. Eat seafood in place of meat or poultry twice a week.

3. Pork, spareribs, cooked, lean and fat eaten

12% of intake

3. Select lean meat and poultry. Trim or drain fat from meat and remove poultry skin.

4. Egg, hardboiled, no salt added

11% of intake

5. Egg, fried in oil

11% of intake

6. Cupcake, chocolate, with icing or filling (Ho Ho's, Tastykake cupcakes, Swiss Rolls, Oreo Cakesters)

1% of intake

Seafood

8 ounce(s)/week

0 ounce(s)

Under

Meat, Poultry & Eggs

No Specific Target

4 ounce(s)

No Specific Target

Nuts, Seeds & Soy

No Specific Target

0 ounce(s)

No Specific Target

Oils

6 teaspoon

1 teaspoon

Under

Food Sources

Tips

1. Cupcake, chocolate, with icing or filling (Ho Ho's, Tastykake cupcakes, Swiss Rolls, Oreo Cakesters)

36% of intake

1. When cooking, use vegetable oils such as olive, canola, corn, peanut, soybean, safflower, or sunflower oil rather than solid fats (butter, lard, shortening, partially hydrogenated vegetable oil).

2. Onion, fresh, cooked (with salt and vegetable oil)

34% of intake

2. Oils are naturally present in foods, such as olives, nuts, avocadoes, and seafood.

3. Egg, fried in oil

21% of intake

3. Consider Calories when adding oils to foods or in cooking. Use only small amounts to keep Calories in check.

4. McDonald's, Sausage Burrito

10% of intake

Limits

Limit

Average Eaten

Status

Total Calories

2000 Calories

1288 Calories

Under

Food Sources

Tips

1. McDonald's, Sausage Burrito

25% of intake

1. When preparing meals, include vegetables, fruits, and whole grains that provide fewer Calories and more nutrients.

2. Rice, white, cooked (no salt or fat added)

16% of intake

2. Choose products with less added sugars and solid fats. Portion out small amounts of foods, especially those that are higher in Calories.

3. Cupcake, chocolate, with icing or filling (Ho Ho's, Tastykake cupcakes, Swiss Rolls, Oreo Cakesters)

10% of intake

3. "Listen" to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you've had enough.

4. Oatmeal, instant, plain, cooked (with milk, no fat added)

10% of intake

5. Soft drink, cola (Pepsi, Coke)

10% of intake

6. Chicken, leg quarter (drumstick and thigh), baked, skin not eaten

6% of intake

7. Milk, whole

6% of intake

8. Pork, spareribs, cooked, lean and fat eaten

5% of intake

9. Onion, fresh, cooked (with salt and vegetable oil)

5% of intake

10. Egg, fried in oil

4% of intake

11. Egg, hardboiled, no salt added

2% of intake

12. Fruit snack candy (Roll Up, Gushers, Fun Fruits)

1% of intake

Added Sugars

< 200 Calories

170 Calories

OK

Saturated Fat

< 200 Calories

158 Calories

OK

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.