CHAP. 7 HW

Jasmin's Nutrients Report 09/15/16 - 09/15/16 Your plan is based on a 2000 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 2000 Calories 1742 Calories OK

Protein (g)*** 46 g 101 g OK

Protein (% Calories)*** 10 - 35% Calories 23% Calories OK

Carbohydrate (g)*** 130 g 212 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 49% Calories OK

Dietary Fiber 25 g 9 g Under

Total Sugars No Daily Target or Limit 74 g No Daily Target or Limit

Added Sugars < 50 g 62 g Over

Total Fat 20 - 35% Calories 28% Calories OK

Saturated Fat < 10% Calories 11% Calories Over

Polyunsaturated Fat No Daily Target or Limit 4% Calories No Daily Target or Limit

Monounsaturated Fat No Daily Target or Limit 11% Calories No Daily Target or Limit

Linoleic Acid (g)*** 12 g 7 g Under

Linoleic Acid (% Calories)*** 5 - 10% Calories 4% Calories Under

Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.5% Calories Under

Linolenic Acid (g)*** 1.1 g 0.9 g Under

Omega 3 - EPA No Daily Target or Limit 14 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 41 mg No Daily Target or Limit

Cholesterol < 300 mg 676 mg Over

Minerals Target Average Eaten Status

Calcium 1000 mg 320 mg Under

Food Sources Tips

1. Ice cream, regular, vanilla or other flavors 53% of intake 1. Calcium targets may be achieved by consuming recommended levels of fat-free or low-fat milk, other dairy products, and fortified soymilk (soy beverage).

2. Egg, boiled 16% of intake 2. People who avoid all dairy products and fortified soymilk (soy beverage) should include other food sources of calcium, such as fortified cereal, fortified orange juice, or tofu prepared with calcium.

3. Steak, beef, grilled or broiled, lean only eaten 9% of intake 3. Calcium is needed in the body for healthy bones, nerves, blood vessels, and muscle function.

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

7% of intake

5. Mashed potatoes, no milk or fat added 6% of intake

6. French fries, fresh, deep fried 4% of intake

7. Soft drink, cola (Pepsi, Coke) 2% of intake

8. Cookie, chocolate, with chocolate filling or chocolate chips

2% of intake

9. Pork, chop, broiled, baked, or grilled, lean only eaten

1% of intake

Potassium 4700 mg 2580 mg Under

Food Sources Tips

1. Mashed potatoes, no milk or fat added 29% of intake 1. Choose food sources of potassium from all food groups, especially vegetables, fruits, milk, and yogurt.

2. Steak, beef, grilled or broiled, lean only eaten 19% of intake 2. Select a variety of food sources of potassium to meet recommended intake rather than relying on supplements.

3. French fries, fresh, deep fried 16% of intake 3. Potassium can help lower blood pressure and may reduce risk of kidney stones and bone loss.

4. Pork, chop, broiled, baked, or grilled, lean only eaten

15% of intake

5. Ice cream, regular, vanilla or other flavors 10% of intake

6. Egg, boiled 5% of intake

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

3% of intake

8. Cookie, chocolate, with chocolate filling or chocolate chips

2% of intake

Sodium** < 2300 mg 2226 mg OK

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 29% of intake 1. Use the Nutrition Facts label to choose foods lower in sodium.

2. Mashed potatoes, no milk or fat added 25% of intake 2. When purchasing canned foods, such as vegetables and soups, select those labeled "reduced sodium," "low sodium," or "no salt added."

3. Pork, chop, broiled, baked, or grilled, lean only eaten

19% of intake 3. Gradually reduce the amount of sodium in your foods. Your taste for salt will change over time.

4. Egg, boiled 12% of intake

5. French fries, fresh, deep fried 5% of intake

6. Ice cream, regular, vanilla or other flavors 5% of intake

7. Cookie, chocolate, with chocolate filling or chocolate chips

4% of intake

8. Soft drink, cola (Pepsi, Coke) 1% of intake

Copper 900 µg 925 µg OK

Food Sources Tips

1. Mashed potatoes, no milk or fat added 41% of intake 1. Examples of copper food sources include shellfish, whole grains, beans, nuts, and potatoes.

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

18% of intake 2. Additional sources of copper include dark leafy greens and dried fruits.

3. French fries, fresh, deep fried 12% of intake 3. Copper is important in developing healthy cells for your body.

4. Steak, beef, grilled or broiled, lean only eaten 10% of intake

5. Cookie, chocolate, with chocolate filling or chocolate chips

8% of intake

6. Pork, chop, broiled, baked, or grilled, lean only eaten

7% of intake

7. Ice cream, regular, vanilla or other flavors 3% of intake

8. Egg, boiled 1% of intake

Iron 18 mg 11 mg Under

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 35% of intake 1. Lean meat, poultry, and seafood contain heme iron – a form that is more readily absorbed by the body.

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

26% of intake 2. Plant foods like white beans, lentils, and spinach provide iron in a less readily absorbed form.

3. Egg, boiled 11% of intake 3. When choosing breads and cereals made with refined grains, check the ingredient list to make sure they are enriched with iron.

4. French fries, fresh, deep fried 7% of intake

5. Mashed potatoes, no milk or fat added 6% of intake

6. Cookie, chocolate, with chocolate filling or chocolate chips

6% of intake

7. Pork, chop, broiled, baked, or grilled, lean only eaten

4% of intake

8. Soft drink, cola (Pepsi, Coke) 4% of intake

9. Ice cream, regular, vanilla or other flavors 1% of intake

Magnesium 310 mg 184 mg Under

Food Sources Tips

1. Mashed potatoes, no milk or fat added 25% of intake 1. To increase magnesium, choose more vegetables, nuts, seeds, beans and peas, whole grains, and fat-free or low- fat milk and milk products.

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

15% of intake 2. Examples of foods rich in magnesium include pumpkin seeds, brazil nuts, spinach, fish, soybeans, white beans, and brown rice.

3. Pork, chop, broiled, baked, or grilled, lean only eaten

15% of intake 3. Magnesium is a mineral used by the body to build bones, make proteins, release energy from muscles, and control body temperature.

4. French fries, fresh, deep fried 13% of intake

5. Steak, beef, grilled or broiled, lean only eaten 11% of intake

6. Ice cream, regular, vanilla or other flavors 10% of intake

7. Cookie, chocolate, with chocolate filling or chocolate chips

5% of intake

8. Egg, boiled 5% of intake

Phosphorus 700 mg 1249 mg OK

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 30% of intake 1. Examples of good phosphorus sources include fat-free and low-fat milk and milk products; lean meat, poultry, and fish; and grain products.

2. Pork, chop, broiled, baked, or grilled, lean only eaten

20% of intake 2. Beans and peas are high in phosphorus. You can choose dried, canned (choose low sodium versions), or frozen varieties.

3. Egg, boiled 14% of intake 3. Phosphorus is a mineral that helps the body build strong bones and teeth, make energy, and make cells.

4. Ice cream, regular, vanilla or other flavors 11% of intake

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

8% of intake

6. Mashed potatoes, no milk or fat added 7% of intake

7. French fries, fresh, deep fried 5% of intake

8. Soft drink, cola (Pepsi, Coke) 3% of intake

9. Cookie, chocolate, with chocolate filling or chocolate chips

2% of intake

Selenium 55 µg 138 µg OK

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 31% of intake 1. Examples of good selenium sources include seafood, whole grains, nuts (especially brazil nuts), and lean meat.

2. Pork, chop, broiled, baked, or grilled, lean only eaten

29% of intake 2. For plant sources (vegetables, fruits, grains), the amount of selenium depends on the soil content where the plant was grown.

3. Egg, boiled 22% of intake 3. Selenium is a mineral the body uses for cell metabolism and as an antioxidant to protect cells against damage.

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

13% of intake

5. Cookie, chocolate, with chocolate filling or chocolate chips

3% of intake

6. Ice cream, regular, vanilla or other flavors 2% of intake

Zinc 8 mg 13 mg OK

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 54% of intake 1. Examples of good zinc sources include lean meat, eggs, seafood (especially oysters), yogurt, and fortified breakfast cereals.

2. Pork, chop, broiled, baked, or grilled, lean only eaten

13% of intake 2. People who avoid animal products should be careful to include zinc from other sources, such as beans and peas and nuts.

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

9% of intake 3. Zinc, a mineral, plays an important role in the formation of protein in the body and assists in wound healing, blood formation, and general growth and maintenance of all tissues.

4. Egg, boiled 8% of intake

5. Ice cream, regular, vanilla or other flavors 7% of intake

6. Mashed potatoes, no milk or fat added 5% of intake

7. French fries, fresh, deep fried 2% of intake

8. Cookie, chocolate, with chocolate filling or chocolate chips

2% of intake

9. Soft drink, cola (Pepsi, Coke) 1% of intake

Vitamins Target Average Eaten Status

Vitamin A 700 µg RAE 310 µg RAE Under

Vitamin B6 1.3 mg 2.5 mg OK

Vitamin B12 2.4 µg 4.8 µg OK

Vitamin C 75 mg 33 mg Under

Vitamin D 15 µg 2 µg Under

Vitamin E 15 mg AT 3 mg AT Under

Vitamin K 90 µg 23 µg Under

Folate 400 µg DFE 335 µg DFE Under

Thiamin 1.1 mg 1.4 mg OK

Riboflavin 1.1 mg 1.6 mg OK

Niacin 14 mg 26 mg OK

Choline 425 mg 485 mg OK

Information about dietary supplements.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:

1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.