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Food Groups Your results are based on the food choices you made on 2019-05-18. To get a better picture of your usual eating habits, repeat eaTracker on several

different days.

Nutrients Your results are based on the food choices you made on 2019-05-18. To get a better picture of your usual eating habits, repeat eaTracker on several

different days.

My Eating FeedbackMy Eating Feedback

* Based on Eating Well with Canada’s Food Guide. The recommended number of Food Guide Servings is an average amount that you should aim for each day. You may need a bit more or less depending on your energy needs. To learn more about each food group click on the name of the food group in the chart above.

Food Group My intake

(number of Food Guide Servings) Recommended* Number of Food Guide Servings

Vegetables and Fruit 2 8

Grain Products 0.5 7

Milk and Alternatives 0.5 2

Meat and Alternatives 0 2

An important step towards better health and a healthy body weight is to follow Canada’s Food Guide by:

� Eating the recommended amount and type of food each day. � Including a small amount – 30 to 45 mL (2 to 3 Tbsp) – of unsaturated fat each day. � Limiting foods and beverages that are high in calories, fat, sugar or salt (sodium). This includes cakes, pastries, cookies, granola bars,

doughnuts, muffins, ice cream, frozen desserts, chocolate, candies, french fries, potato chips, nachos and other salty snacks. This also includes fruit flavoured drinks, soft drinks, sports and energy drinks, sweetened hot or cold drinks and alcohol.

Helpful links

Eating Well with Canada’s Food Guide – Health Canada

Nutri-eSCREEN - Over 50? Try this tool from EatRight Ontario - Dietitians of Canada

Healthy Eating Factsheets - Dietitians of Canada

Healthy Eating - Health Canada

Food Portions Toolkit - EatRight Ontario

Take Action

Use eaTracker to set your goals and track your progress.

If you need help achieving your healthy eating goals consult a Registered Dietitian.

For additional tips, tools and great recipes to help you eat well visit the Dietitians of Canada website at www.dietitians.ca.

My Eating FeedbackMy Eating Feedback

My Nutrient Feedback compared to Recommended Daily Intakes

* Saturated fat, trans fat, cholesterol - should be as low as possible while consuming a nutritionally adequate diet. ** Sugars – no recommendation for daily intake 1. Nutrient data for foods is from the Canadian Nutrient File, Health Canada, 2010. 2. Supplements selected from your food search. 3. Recommended Daily Intakes are based on Dietary Reference Intakes (DRIs) published from 1997 to 2005 for all nutrients except calcium and vitamin D which were updated in 2010. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.

Nutrient Units My intake from food My intake from food

and supplements Your recommended

daily intake

Calories kcal 305 305 2180

Fat g 4.8 4.8 48.4 - 84.8

Saturated Fat g 2.9 2.9 -

Trans Fat g 0.2 0.2 -

Cholesterol mg 13.1 13.1 -

Sodium mg 80.5 80.5 1500

Potassium mg 1214.2 1214.2 4700

Carbohydrate g 57.4 57.4 245.2 - 354.2

Fibre g 4.0 4.0 25

Sugars g 9.0 9.0 -

Protein g 10.0 10.0 54.5 - 190.8

Vitamin A RAE 39.0 39.0 700

Vitamin C mg 16.8 16.8 75

Calcium mg 180.6 180.6 1000

Iron mg 2.1 2.1 18

Vitamin D mcg 1.3 1.3 15

Vitamin E mg 0.2 0.2 15

Thiamin mg 0.2 0.2 1.1

Riboflavin mg 0.5 0.5 1.1

Niacin NE 9.6 9.6 14

Folate DFE 57.2 57.2 400

Vitamin B6 mg 0.6 0.6 1.3

Vitamin B12 mcg 0.6 0.6 2.4

Calories Your results are based on the food and activity choices you made on 2019-05-18. To get a better picture of your usual eating habits, repeat eaTracker on

several different days.

4. Estimated Energy Requirements (EER) are based on your age, weight, height, and activity level and whether pregnant or breastfeeding. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.

Nutrients Feedback

The recommended daily intakes are set to meet or exceed the needs of most healthy individuals.

If your intake is the same or higher than the recommended amount, then it is probably adequate. There are no proven benefits to consuming more than the recommended amounts. With sodium, in particular, it is best to find ways to reduce intake.

If your intake is below the recommended amount on this day that doesn’t necessarily mean you are not meeting your needs on an ongoing basis. To get a better picture of your usual eating habits, repeat eaTracker on several different days.

For most people, eating a variety of foods from the 4 food groups of Canada’s Food Guide will provide the necessary nutrients, however vitamin and mineral supplements are recommended in some situations. For example, women of childbearing age and people over the age of 50 will need certain supplements.

Large amounts of some supplements may be harmful, so only take the recommended amounts.

Learn more about supplements from Dietitians of Canada factsheets.

Calories and key nutrients by meal

Quantity Units Calories

(kcal) Protein

(g) Fat (g)

Carbs (g)

Fibre (g)

Sodium (mg)

Total 305 10 5 57 4 80

Breakfast 0 0 0 0 0 0

Lunch 225 6 0 51 4 18

Grains, rice, white, long-grain, regular, cooked 5 tbsp(s) 64 1 0 14 0 0

Potato, baked, whole 1 medium (5.7cm to 8.3cm dia) 161 4 0 37 4 17

Dinner 0 0 0 0 0 0

Snacks (all) 80 4 4 7 0 63

Coffee latte, prepared w/ whole milk 1 cup(s) 80 4 4 7 0 63

Take Action

Use eaTracker to set your goals and track your progress.

If you need help achieving your healthy eating goals consult a Registered Dietitian.

For additional tips, tools and great recipes to help you eat well visit the Dietitians of Canada website at www.dietitians.ca

My Eating FeedbackMy Eating Feedback

Calorie Intake

My calorie (energy) intake: 305 kcal

Your Estimated Energy Requirements (EER): 2180 kcal

The Estimated Energy Requirement (EER) is an estimate of the number of calories you need in a day to maintain your current weight.

It is based on your age, gender, weight, height, and whether you are pregnant or breastfeeding; and also on the activity level you selected in your profile.

Calories from protein, fat, carbohydrates and alcohol

Approximately 0% of your energy (calories) comes from alcohol. Alcohol can provide significant extra calories to your day. Alcohol is not an essential part of healthy eating, it adds calories but no other nutrients.

Nutrients My Intake (Grams) My Intake (%) Recommended Intake as a Percent of Total Calories

Protein 10 13 10-35%

Fat 5 14 20-35% for adults 25-35% for 14 to 18 year olds

Carbohydrate 57 73 45-65%

Calories and key nutrients by meal

Quantity Units Calories

(kcal) Protein

(g) Fat (g)

Carbs (g)

Fibre (g)

Sodium (mg)

Total 305 10 5 57 4 80

Breakfast 0 0 0 0 0 0

Lunch 225 6 0 51 4 18

Grains, rice, white, long-grain, regular, cooked 5 tbsp(s) 64 1 0 14 0 0

Potato, baked, whole 1 medium (5.7cm to 8.3cm dia) 161 4 0 37 4 17

Dinner 0 0 0 0 0 0

Snacks (all) 80 4 4 7 0 63

Coffee latte, prepared w/ whole milk 1 cup(s) 80 4 4 7 0 63

Energy Balance

Your body weight should stay the same if the calories from your food and beverages balance the calories you use for daily living and additional physical activities.

Today you had fewer calories than you need to maintain your current weight.

If you always have less calories than your EER or if you increase your daily activity level from what you reported in your My Detailspage, you will likely lose weight.

If you become more or less active than when you started eaTracker you may want to go back to the My Details area to change your activity level. Your estimated energy requirement (EER) is based on the activity level you selected.

How can you achieve a healthy weight?

Eating well and keeping active every day is an important way to help you achieve a healthy weight.

Check your body mass index (BMI) and waist circumference (WC) to see if you have a healthy body weight.

If you are trying to achieve a weight loss goal, you may want to increase the number of calories you burn by 500 calories per day or eat 500 calories less each day or do a combination of both to achieve a weight loss of about a pound a week. A pound of fat stores about 3500 calories.

Related Links:

Weight Management Factsheets - Dietitians of Canada

Physical Activity Guidelines – Canadian Society for Exercise Physiology

Take Action

Use eaTracker to set your goals and track your progress.

If you need help achieving your healthy eating or weight goals consult a Registered Dietitian.

If you need help becoming more active consult a CSEP Certified Exercise Physiologist® or a CSEP Certified Personal Trainer®.

For additional tips, tools and great recipes to help you eat well visit the Dietitians of Canada website at www.dietitians.ca.