Download Diet Feedback Example

Your Nutrition Report:
Your average intake
YourRecommen Where the nutrients are coming from in your diet
ded levels
Calories
1681.66 Kcal
Fat
as % of cals
62.81 g
33.62%
Depends on
Calories
your age, sex,
Glasses of milk (2% milk)
body size and
physical activity Plain Rice (boiled, steamed, congee)
25-35% of total Oatmeal
Saturated fat
as % of cals
22.02 g
11.78%
Monounsaturate 22.66 g
d fat
Polyunsaturated 12.67 g
fat
calories
Less than 7% of Total Fat
Glasses of milk (2% milk)
calories
Nuts and seeds
Oil & vinegar salad dressin
Saturated Fat
Glasses of milk (2% milk)
10-20% of total
Rice or sticky rice desserts like mochi
calories. For you
Black tea w/ Whole Milk
42.00 - 84.00
grams per day
Cholesterol
50-60% of total Other eggs
calories
Glasses of milk (2% milk)
(primarily from Liver
whole grains,
vegetables and Sodium
fruits)
Plain Rice (boiled, steamed, congee)
Protein
as % of cals
72.89 g
17.34%
Carbohydrate
as % of cals
210.64 g
50.10%
Cholesterol
238.03 mg
Less than 200
milligrams
Dietary Fiber
15.02 g
20-35 grams or
more
Fiber
Oatmeal
1 drink/day or
Cheerios brand cereal
less
Green salad
Use sparingly.
Alcohol % of cals 0.597%
Sweets % of cals 10.80%
Full of empty
calories
Antioxidants from diet
Vitamin A
1471.84 RAE
RDA for you:
700.00 RAE
Beta-carotene
3215.10 mcg
5000-6000
micrograms
from food
Soy sauce, fish sauce, oyster sauce
Oil & vinegar salad dressin
Vitamin C
Soups or stews with a lot of meat
Fruit, grapes, plums, melons, berries, peach, grapefruit,
mango, papaya
Calcium fortified orange juice
Potassium
Glasses of milk (2% milk)
Black tea w/ Whole Milk
Vitamin C
66.73 mg
Vitamin E
6.20 mg
A good diet can Soups or stews with a lot of meat
provide 200-400
Vitamins from supplements
milligrams
1515.00 RAE
RDA: 12.00 mg. Vitamin A
Vitamin C
702.86 mg
RDA: 1.10
milligrams
Vitamin E
33.60 mg a-toc
Folate
800.00 mcg
RDA: 14.00
milligrams
Calcium
240.00 mg
Iron
18.00 mg
Zinc
15.00 mg
B-Vitamins from diet
B1, B2
Niacin
1.40 mg
17.56 mg
Folate
608.49 mcg
RDA: 400.00
micrograms
Vitamin B6
1.85 mg
RDA: 1.50
milligrams
Minerals from diet
Calcium
1108.59 mg
RDA: 1200.00
milligrams
Zinc
11.87 mg
RDA: 8.00
milligrams
Iron
14.02 mg
RDA: 15
milligrams
Potassium
2808.74 mg
3000 milligrams
or more
Sodium (salt)
3527.52 mg
2400 milligrams
or less
Magnesium
336.90 mg
320.00
milligrams or
more
Your Food Group Servings
USDA My
Pyramid
Recommendatio
ns
Bread, pasta, rice 6.04 1 oz. equiv. 5.00 oz. -equiv
per day
Whole grains
2.18 1 oz. equiv. 2.50 oz. -equiv
per day
Vegetables group 1.29 cups
2.00 cups per
day
without potatoes 1.15 cups
1.60 cups per
day
Fruits, fruit juices 0.522 cups
1.50 cups per
day
Milk, cheese,
yogurt
2.94 cups
3.00 cups per
day
Meat, eggs, or
beans
4.44 1 oz. equiv. 5.00 oz. -equiv
per day
Good oils, in
foods
3.22
"teaspoons"
5.00
"teaspoons" per
day
Suggestions about your diet:
For better health, lower your saturated fat intake to less than 7% of total calories.
To achieve this goal, eat more vegetables, fruits and grains, and fewer fatty foods. Look at your top three sources
of saturated fat. Try eating these less often or switching to smaller portions or low-fat types.
Your calcium intake is below your requirements.
Good calcium sources are non-fat and low-fat milk and dairy products. It is needed for strong bones, and for
regulating blood pressure, transmitting nerve impulses, and in blood clotting. Calcium supplements are also
valuable, to ensure that you are getting enough.
You're not getting your 5 to 10 servings per day of veggies and fruits!
They can lower the risk of cancer and heart disease. And of course, they are usually low in fat. Getting at least
five servings every day is not that hard! For example, have a glass of juice or a piece of fruit with breakfast (1), a
salad with lunch (2), a piece of fruit for a snack (3), and potatoes and a vegetable with dinner (4,5).
My Pyramid Food Groups
Learn how your diet compares to USDA My Pyramid recommendations for your calorie level. Half of all your grain
servings (breads, pasta, rice) should be whole grains. Since 2006 USDA gives fruit and vegetable advice as “cups”
of food. Beneficial oils are from natural (unhydrogenated) vegetable oils and some foods, like avocados, nuts,
seeds, and fish. My Pyramid has a website, http://www.mypyramid.gov.
Body Mass Index (BMI)
Your self-reported height is 5 feet 02 inches.
Your self-reported weight is 149 pounds.
Your Body Mass Index (BMI) is 27.25.
Body Mass Index (BMI) is one of many factors that may be related to developing a chronic disease such as heart
disease, cancer, or diabetes.
BMI
Weight Status
Below 18.5
Underweight
18.5 to 24.9
Normal
25.0 to 29.9
Overweight
30.0 and above Obese
If your BMI is above 25, or if you are Asian or South Asian and your BMI is above 23, you might want to talk to
your health care provider about weight loss strategies. For overweight people, even a small weight loss may help
to lower the risk of disease.