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Rebecca Morra
PHED Nutrition Assignment
Meals from 09/25/14 - 09/27/14
Meals
Your plan is based on a default 2,000 Calorie allowance.
Date
09/25/14
Breakfast
1 medium (23/4" across)
Apple, raw
Lunch
1 medium (2"
across) Cookie,
chocolate chip,
homemade or
bakery
Dinner
1 barbecue
sandwich Beef
barbecue
sandwich, on
bun
Snacks
1 bar (.8 oz)
Granola bar,
oats, fruit and
nuts, lowfat
1 cup (8 fl oz)
Water, tap
1 cup, chunks
Pineapple, raw
1 cup Salad,
Caesar
1 cup (8 fl oz)
Water, tap
1 container (6
oz) Yogurt,
strawberry, fat
free
1 cup Salad,
Greek, feta
cheese, olives,
egg, lettuce,
tomato,
cucumber,
onions
1 cup (8 fl oz)
Water, tap
1 cup (8 fl oz)
Water, tap
09/26/14
1 cup, regular
or quick Oats,
uncooked
1 cup (8 fl oz)
Water, tap
1 container (6
oz) Yogurt,
strawberry, fat
free
1 sandwich
BLT (bacon,
lettuce, and
tomato
sandwich),
with
mayonnaise
1 medium (2"
across)
Cookie,
chocolate
chip,
homemade or
bakery
1 medium (2-
1 cup (8 fl oz)
Water, tap
1 slice (1/8 of
12" pizza)
Pizza, cheese,
regular crust
1 cup, chopped
1 cup Salad,
garden,
lettuce,
tomato,
carrots, no
dressing
1 bar (.8 oz)
3/4" across)
Apple, raw
Celery, raw
Granola bar,
oats, fruit and
nuts, lowfat
1 cup (8 fl oz)
Water, tap
1 cup (8 fl oz)
Water, tap
1 cup (8 fl oz)
Water, tap
09/27/14
1 medium (23/4" across)
Apple, raw
1 bar (.8 oz)
Granola bar,
oats, fruit and
nuts, lowfat
1 cup (8 fl oz)
Water, tap
1 large egg(s)
Egg, fried, with
nonstick spray
1 patty
Sausage, pork,
cooked
1 cup (8 fl oz)
Water, tap
1 medium
breast
Chicken,
breast,
boneless,
skinless,
baked
1 medium (2-
1 medium (2"
across)
Cookie,
chocolate
chip,
homemade or
bakery
1 cup Pretzels,
1 cup Salad,
Caesar
1 cup (8 fl oz)
3/4" across)
Apple, raw
hard,
multigrain
Water, tap
1 cup (8 fl oz)
Water, tap
Nutrients Report 09/25/14 - 09/27/14
Your plan is based on a default 2000 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
2000 Calories
1146 Calories
Under
Protein (g)***
46 g
46 g
OK
Protein (% Calories)***
10 - 35% Calories
16% Calories
OK
Carbohydrate (g)***
130 g
157 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
55% Calories
OK
Dietary Fiber
25 g
15 g
Under
Total Sugars
No Daily Target or
76 g
No Daily Targe
Limit
Added Sugars
No Daily Target or
Limit
28 g
Limit
Total Fat
20 - 35% Calories
No Daily Targe
Limit
31% Calories
OK
Saturated Fat
< 10% Calories
8% Calories
OK
Polyunsaturated Fat
No Daily Target or
7% Calories
No Daily Targe
Limit
Monounsaturated Fat
No Daily Target or
Limit
13% Calories
Limit
No Daily Targe
Limit
Linoleic Acid (g)***
12 g
7g
Under
Linoleic Acid (% Calories)***
5 - 10% Calories
6% Calories
OK
α-Linolenic Acid (% Calories)***
0.6 - 1.2% Calories
0.6% Calories
OK
α-Linolenic Acid (g)***
1.1 g
0.8 g
Under
Omega 3 - EPA
No Daily Target or
33 mg
No Daily Targe
Limit
Omega 3 - DHA
No Daily Target or
Limit
68 mg
Limit
No Daily Targe
Limit
Cholesterol
< 300 mg
209 mg
OK
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
499 mg
Under
Potassium
4700 mg
1462 mg
Under
Sodium**
< 2300 mg
1749 mg
OK
Copper
900 µg
884 µg
Under
Iron
18 mg
8 mg
Under
Magnesium
310 mg
187 mg
Under
Phosphorus
700 mg
774 mg
OK
Selenium
55 µg
71 µg
OK
Zinc
8 mg
6 mg
Under
Vitamins
Target
Average Eaten
Status
Vitamin A
700 µg RAE
372 µg RAE
Under
Vitamin B6
1.3 mg
1.0 mg
Under
Vitamin B12
2.4 µg
2.1 µg
Under
Vitamin C
75 mg
55 mg
Under
Vitamin D
15 µg
1 µg
Under
Vitamin E
15 mg AT
4 mg AT
Under
Vitamin K
90 µg
97 µg
OK
Folate
400 µg DFE
298 µg DFE
Under
Thiamin
1.1 mg
0.9 mg
Under
Riboflavin
1.1 mg
1.1 mg
OK
Niacin
14 mg
13 mg
Under
Choline
425 mg
202 mg
Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium t
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 da
*** 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.
Food Groups and Calories Report 09/25/14 - 09/27/14
Your plan is based on a default 2000 Calorie allowance.
Food Groups
Target
Average Eaten
Status
Grains
6 ounce(s)
4½ ounce(s)
Under
Whole Grains
≥ 3 ounce(s)
1½ ounce(s)
Under
Refined Grains
≤ 3 ounce(s)
3 ounce(s)
OK
2½ cup(s)
1¼ cup(s)
Under
Dark Green
1½ cup(s)/week
1½ cup(s)
OK
Red & Orange
5½ cup(s)/week
1 cup(s)
Under
Vegetables
Beans & Peas
1½ cup(s)/week
0 cup(s)
Under
Starchy
5 cup(s)/week
0 cup(s)
Under
Other
4 cup(s)/week
1½ cup(s)
Under
2 cup(s)
2¼ cup(s)
OK
No Specific Target
2¼ cup(s)
No Specific
Fruits
Whole Fruit
Target
Fruit Juice
No Specific Target
0 cup(s)
No Specific
Target
Dairy
Milk & Yogurt
3 cup(s)
¾ cup(s)
Under
No Specific Target
½ cup(s)
No Specific
Target
Cheese
No Specific Target
½ cup(s)
No Specific
Target
Protein Foods
5½ ounce(s)
3 ounce(s)
Under
Seafood
8 ounce(s)/week
½ ounce(s)
Under
Meat, Poultry & Eggs
No Specific Target
2½ ounce(s)
No Specific
Target
Nuts, Seeds & Soy
No Specific Target
0 ounce(s)
No Specific
Target
Oils
6 teaspoon
3 teaspoon
Under
Limits
Allowance
Average Eaten
Status
Total Calories
2000 Calories
1146 Calories
Under
≤ 258 Calories
232 Calories
OK
Solid Fats
*
120 Calories
*
Added Sugars
*
112 Calories
*
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.
Part I: Food Groups
A. Using ‘Food Groups & Calories’ Reports, list each food group and comment on how you
may or may not have consumed the recommended servings from each food group.

Which food groups are you consuming in excess? - None

Which food groups are you not consuming enough of? – All but fruits

Which food groups are you consuming in the recommended amounts? - Fruits
Grains: According to this report, I am consuming less than the recommended amount of daily
grains.
Vegetables: According to this report, I am consuming less than the recommended amount of
daily vegetables.
Fruits: According to this report, I am consuming the correct amount of daily fruits.
Dairy: According to this report, I am consuming less than the recommended amount of daily
dairy.
Protein Foods: According to this report, I am consuming less than the recommended amount of
daily protein foods.
Oils: According to this report, I am consuming less than the recommended amount of daily oils.
Total Calories: According to this report, I am consuming less than the recommended amount of
daily total calories.
Part II: Macronutrients and Micronutrients (Nutrients Reports)
A. Evaluate your caloric intake. Based on your activity level do you think you are
consuming enough or too few calories. Explain.
According to this report, I am not consuming enough daily calories. I think that
this website did not record my calorie intake correctly though. I think that some of
the foods I recorded should have been counted as more calories than they were.
B. Evaluate the macronutrient composition of your diet: carbohydrate, fats and proteins

What is your rating for intake of each macronutrient? Explain.
According to this report, I was eating the correct amount of carbohydrates, fats
and proteins. The recommended carbohydrate intake is 45%-65%; I got 55%. The
recommended fats intake was 20%-35%; I got 31%. The recommended proteins
intake was 10%-35%; I got 16%.
C. Evaluate your intake of fats: Saturated fats, unsaturated fats, and cholesterol.
Overall, I am eating the right amount of fats. The recommended amount of total
fat is 20%-35%; I got 31%. The recommended amount of saturated fats is <10%
calories; I got 8%. The recommended amount of cholesterol is >300mg; I got
209mg.
D. Evaluate your fiber intake.

Are you meeting the recommended daily intake of fiber? - No

If you are not getting the recommended daily amount of fiber, identify strategies
to increase your intake.
o I should eat more whole grains and more vegetables.
E. Vitamins: Consider differences between fat-soluble and water-soluble vitamins.

For each vitamin that you are deficient in, list four foods that are an excellent
dietary source of that nutrient. Make sure that the foods that you list are ones that
you will consider including in your regular diet.
A: carrots, kale, tuna fish, cantaloupe
B6: sunflower seeds, pistachios, fish, turkey
B12: fish, red meat, low fat dairy, chees
C: kiwi, broccoli, berries, citrus fruits
D: oily fish, mushrooms, dairy products, eggs
E: spinach, nuts, fish, sunflower seeds
Folate: spinach, beans, asparagus, broccoli
Thiamin: fish, pork, seeds, nuts
Niacin: fish, chicken, pork, peanuts
Choline: beef, egg yolk, fish, turkey

For each vitamin that you are consuming in excess, identify if you can substitute
other foods to properly balance your diet.
I am not consuming any in excess.
F. Minerals:

For each mineral that you are deficient in, list four foods that are an excellent
dietary source of that nutrient. Make sure that the foods that you list are ones that
you will consider including in your regular diet.
Calcium: cheese, yogurt, milk, spinach
Potassium: white beans, spinach, potatoes, yogurt
Copper: mushrooms, seeds, kale, seafood
Iron: lean beef, chicken, salmon, thyme
Magnesium: spinach, nuts, seeds, fish, beans
Zinc: seafood, beef, spinach, nuts

For each mineral that you are consuming in excess, identify if you can substitute
other foods to properly balance your diet.
I am not consuming any mineral in excess.
Part III: Nutrition Goals
A. Develop personal goals: Based on the information gathered in this assignment, develop
two goals that you can implement to improve your nutrition profile.
Beginning on 9/29/14, I will choose food options that are less processed and have
fewer “empty calories” in them. I will try to choose foods that are in their natural
state, such as healthy meats, fish, vegetables and fruits.
I will also make an effort to eat a fruit and vegetable with every meal.
B. Create a meal makeover. Choose a breakfast, lunch or dinner meal that you commonly
eat that needs a makeover, and modify the meal in order to better reflect the MyPlate
recommendations as well as include foods you identified previously to improve your
nutrition profile.
Instead of eating a greasy sandwich for lunch, I will try to find a lean piece of meat, a whole
grain, fruit and vegetables to eat instead. Perhaps I could modify the sandwich and instead eat a
lean chicken/turkey sandwich with lettuce, tomato and whole grain bread with a side of fresh
fruit.