CHAP. 4 HW

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VIEW BY MEAL REPORT

Breakfast Totals

Grains1 oz.

Vegetables0 cup(s)

Fruits0 cup(s)

Dairy0 cup(s)

Protein Foods2 oz.

Oils0 tsp.

Lunch Totals

Grains2 oz.

Vegetables0 cup(s)

Fruits0 cup(s)

Dairy0 cup(s)

Protein Foods3 oz.

Oils0 tsp.

Dinner Totals

Grains0 oz.

Vegetables1¾ cup(s)

Fruits0 cup(s)

Dairy0 cup(s)

Protein Foods5½ oz.

Oils2 tsp.

Snack Totals

Grains½ oz.

Vegetables0 cup(s)

Fruits0 cup(s)

Dairy¼ cup(s)

Protein Foods0 oz.

Oils0 tsp.

Breakfast

½ cup Rice, white, regular, cooked (no salt or fat added)

1 ounce(s) Grains

2 large egg(s) Eggs, boiled

2 ounce(s) Protein Foods

Lunch

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

2 ounce(s) Grains

1 medium chop (3 per pound) Pork, chop, broiled, baked, or grilled, lean only eaten

3 ounce(s) Protein Foods

Dinner

1 medium steak Steak, beef, grilled or broiled, lean only eaten

5½ ounce(s) Protein Foods

1 portion (10 strips) French fries, fresh, deep fried

¼ cup(s) Vegetables

2 teaspoon Oils

1 cup Mashed potatoes, no milk or fat added

1½ cup(s) Vegetables

1 can (12 fl oz) Soft drink, cola (Pepsi, Coke)

(no food groups)

Snack

1 cup Ice cream, regular, vanilla or other flavors

¼ cup(s) Dairy

2 medium Cookies, chocolate, with chocolate filling or chocolate chips

½ ounce(s) Grains

Food Groups	My Plan Target	Eaten	How Did I Do?
Grains	6 oz. per day	3½ oz.	Under
Vegetables	2½ cup(s) per day	1¾ cup(s)	Under
Fruits	2 cup(s) per day	0 cup(s)	Under
Dairy	3 cup(s) per day	¼ cup(s)	Under
Protein Foods	5½ oz. per day	10½ oz.	Over
Oils	6 tsp. per day	2 tsp.	Under

Limits	My Plan Limit	Eaten	Status
Total Calories	2000 per day	1742	OK
Added Sugars	< 50 g per day	62 g	Over
Saturated Fat	< 22 g per day	20 g	OK
Sodium	< 2300 mg per day	2226 mg	OK

NUTRIENTS REPORT


	Your plan is based on a 2000 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2000 Calories

1742 Calories

Protein (g)***

46 g

101 g

Protein (% Calories)***

10 - 35% Calories

23% Calories

Carbohydrate (g)***

130 g

212 g

Carbohydrate (% Calories)***

45 - 65% Calories

49% Calories

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

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

α-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.5% Calories

Under

α-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

Potassium

4700 mg

2580 mg

Under

Sodium**

< 2300 mg

2226 mg

Copper

900 µg

925 µg

Iron

18 mg

11 mg

Under

Magnesium

310 mg

184 mg

Under

Phosphorus

700 mg

1249 mg

Selenium

55 µg

138 µg

Zinc

8 mg

13 mg

Vitamins

Target

Average Eaten

Status

Vitamin A

700 µg RAE

310 µg RAE

Under

Vitamin B6

1.3 mg

2.5 mg

Vitamin B12

2.4 µg

4.8 µg

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

Riboflavin

1.1 mg

1.6 mg

Niacin

14 mg

26 mg

Choline

425 mg

485 mg