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EthanR's Food Groups and Calories Report 09/16/14 09/20/14
Your plan is based on a 3000 Calorie allowance.
Food Groups
Target
Average Eaten
Status
Grains
10 ounce(s)
11½ ounce(s)
Over
Whole Grains
≥ 5 ounce(s)
4 ounce(s)
Under
Refined Grains
≤ 5 ounce(s)
7½ ounce(s)
Over
4 cup(s)
½ cup(s)
Under
Dark Green
2½ cup(s)/week
0 cup(s)
Under
Red & Orange
7½ cup(s)/week
¾ cup(s)
Under
Beans & Peas
3 cup(s)/week
0 cup(s)
Under
Starchy
8 cup(s)/week
0 cup(s)
Under
Other
7 cup(s)/week
1 cup(s)
Under
2½ cup(s)
1 cup(s)
Under
Whole Fruit
No Specific Target
1 cup(s)
No Specific Target
Fruit Juice
No Specific Target
0 cup(s)
No Specific Target
3 cup(s)
3¼ cup(s)
OK
Milk & Yogurt
No Specific Target
2 cup(s)
No Specific Target
Cheese
No Specific Target
1¼ cup(s)
No Specific Target
7 ounce(s)
4 ounce(s)
Under
Seafood
11 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
10 teaspoon
3 teaspoon
Under
Limits
Allowance
Average Eaten
Status
Total Calories
3000 Calories
2353 Calories
Under
≤ 459 Calories
768 Calories
Over
Solid Fats
*
413 Calories
*
Added Sugars
*
355 Calories
*
Vegetables
Fruits
Dairy
Protein Foods
Empty Calories*
*Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are
part of Total Calories.
Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy
subgroup.
Meals from 09/16/14 - 09/20/14
EthanR's Meals
Your plan is based on a 3000 Calorie allowance.
Date
Breakfast
Lunch
Dinner
Snacks
09/16/14
09/17/14
EMPTY
8 fluid ounce(s) Milk,
reduced fat (2%)
EMPTY
1 can (19 oz), readyto-serve Beef noodle
soup, chunky style
2 plain packet,
prepared Oatmeal,
instant, cooked (with
milk and margarine)
EMPTY
EMPTY
6 medium spear (51/4" to 7" long)
Asparagus, cooked
(with salt, no fat
added)
1 can or bottle (16 fl oz)
Monster Energy Drink
6 square Crackers,
saltine
5 medium (1-1/4"
across) Strawberry, raw
2 slice (1/8 of 12"
pizza) Pizza, with
pepperoni, regular
crust
09/18/14
09/19/14
09/20/14
3 plain packet,
prepared Oatmeal,
instant, cooked (with
milk and margarine)
EMPTY
4 plain packet,
prepared Oatmeal,
instant, cooked (with
milk and margarine)
2 medium stick or
slice Bread stick, soft,
prepared with garlic
and parmesan
cheese
1 medium breast
Chicken, breast,
boneless, skinless,
baked
2 slice (1/8 of 12"
pizza) Pizza, with
pepperoni, regular
crust
1 can (11 oz) Orange,
mandarin, canned or
frozen, in light syrup
EMPTY
1 can (15 oz) Orange,
mandarin, canned or
frozen, in light syrup
EMPTY
2 cheeseburger
Cheeseburger, 1/4 lb
meat, with tomato
and/or catsup, on bun
(McDonald's)
2 slice (1/8 of 12"
pizza) Pizza, with
pepperoni, regular
crust
1 can or bottle (16 fl oz)
Monster Energy Drink
EMPTY
1 cup Milk, reduced fat
(2%)
1 can or bottle (16 fl oz)
Monster Energy Drink
EthanR's Nutrients Report 09/16/14 - 09/20/14
Your plan is based on a 3000 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
3000 Calories
2353 Calories
Under
Protein (g)***
56 g
97 g
OK
Protein (% Calories)***
10 - 35% Calories
16% Calories
OK
Carbohydrate (g)***
130 g
317 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
54% Calories
OK
Dietary Fiber
38 g
16 g
Under
Total Sugars
No Daily Target or Limit
161 g
No Daily Target or
Limit
Added Sugars
No Daily Target or Limit
89 g
No Daily Target or
Limit
Total Fat
20 - 35% Calories
32% Calories
OK
Saturated Fat
< 10% Calories
12% Calories
Over
Polyunsaturated Fat
No Daily Target or Limit
6% Calories
No Daily Target or
Limit
Monounsaturated Fat
No Daily Target or Limit
12% Calories
No Daily Target or
Limit
Linoleic Acid (g)***
17 g
13 g
Under
Linoleic Acid (% Calories)***
5 - 10% Calories
5% Calories
OK
α-Linolenic Acid (% Calories)***
0.6 - 1.2% Calories
0.5% Calories
Under
α-Linolenic Acid (g)***
1.6 g
1.3 g
Under
Omega 3 - EPA
No Daily Target or Limit
3 mg
No Daily Target or
Limit
Omega 3 - DHA
No Daily Target or Limit
6 mg
No Daily Target or
Limit
Cholesterol
< 300 mg
212 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
1520 mg
OK
Potassium
4700 mg
2277 mg
Under
Sodium**
< 2300 mg
4312 mg
Over
Copper
900 µg
1006 µg
OK
Iron
8 mg
25 mg
OK
Magnesium
400 mg
304 mg
Under
Phosphorus
700 mg
1674 mg
OK
Selenium
55 µg
161 µg
OK
Zinc
11 mg
15 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
900 µg RAE
1708 µg RAE
OK
Vitamin B6
1.3 mg
6.3 mg
OK
Vitamin B12
2.4 µg
19.1 µg
OK
Vitamin C
90 mg
65 mg
Under
Vitamin D
15 µg
7 µg
Under
Vitamin E
15 mg AT
6 mg AT
Under
Vitamin K
120 µg
65 µg
Under
Folate
400 µg DFE
856 µg DFE
OK
Thiamin
1.2 mg
2.5 mg
OK
Riboflavin
1.3 mg
6.7 mg
OK
Niacin
16 mg
75 mg
OK
Choline
550 mg
313 mg
Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age
51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-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.