Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.

com Profile: Danielle Palamara, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Danielle Palamara 5 ft. 10 inches 142.0 lbs. 20 years 20.4 Female Not Pregnant Sedentary No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2059 kcal 51.53 g 225.0 - 325.0 g 44.0 - 77.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 20 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g

Carbohydrates

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

Macronutrient Ranges for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012

Macronutrient Ranges
1,100 1,000 900 800

Calories

700 600 500 400 300 200 100 0 Carbs Protein Recommended
Carbs Protein Fats Alcohol Recommended 45%-65% 927-1,338 kCal 10%-35% 206-721 kCal 20%-35% 412-721 kCal 0% 0 kCal

Fat Actual Intake

Yours 45% 21% 37% 0% 617 kCal 284 kCal 501 kCal 0 kCal

Alcohol

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

Fat Breakdown for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 9% 0% 5% 0% 7% 15% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

Intake vs. Goals for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2059 kcal 51.53 g 1,364.92 kcal 70.95 g 66% 138%

225.0 - 325.0 154.27 g g 44.0 - 77.0 g 55.7 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 20 g * * * < 300 mg 11.3 g 23.29 g 13.1 g 0.02 g 140.83 mg 56%

47%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 11.6 g 1.05 g 97% 96%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 23.43 g 55.01 g 94%

Other
Water Alcohol 2.7 L * 2.62 L 0g 97%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 0.99 mg 1.96 mg 18.77 mg 1.82 mg 5.06 g 501.35 g 97.44 mg 7.92 g 613.15 g 8,461.09 IU 10.53 mg 70% 53% 88% 363% 90% 178% 134% 140% 211% 125% 130%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 974.73 mg 11.07 mg 364.84 mg 3,313.67 mg 71% 61% 118% 97%

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 9.14 mg 1,425.69 mg 0% 25% 50% 75% 100% 114% 95%

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

MyPlate Analysis for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 7.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.0 oz. eq. 290.0

tips tips tips tips tips

Actual 3.1 oz. eq. 1.5 cup eq. 1 cup eq. 2 cup eq. 8.4 oz. eq. 261.9

% Goal 44% 49.6% 52.3% 68.3% 139.7% 90.3%

Your results are based on a 2059 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 6.0 teaspoons

of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

Intake Spreadsheet for Nov 03, 2012

Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 12.26 1.29 5.16 14.74 0 2.62 6.28 1.86 0.11 0 9.69 14.53 1.23 0 69.77 Mono Fat(g) 1.78 0.04 0.03 47.51 Quantity 1 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 5 fluid ounce(s) - 8 fl oz is 1 cup 0.5 cup(s) 16 fluid ounce(s) 1 item(s) - fruit without skin and seeds 1 item(s) potato large (3" to 4-1/4" dia) 0.5 cup(s) chopped 3 item(s) 16 fluid ounce(s) 1.5 ounce(s) 0.5 cup(s) 1 item(s) - 2 5/8 in. diameter, sphere 8 fluid ounce(s) Carb(g) 32.67 26.95 7.6 1.28 0 11.55 63.03 5.6 0.83 0 0 14.63 15.39 0 179.52 Poly Fat(g) 1 0.09 0 20.73 Wt(g) 234 118 153.12 91 474 133.68 299 78 13.2 474 42.52 69 131 237 2,547.53 Fat(g) 6.29 0.39 0.12 15.75 0 20.6 0.45 0.32 1.41 0 10.61 35.91 0.16 0 92.02 Trans Fat(g) 0 0 0 0.01 Kcal(kcal) 234 105.02 52.06 208.39 0 223.25 281.06 27.3 15.18 0 136.93 410.55 61.57 0 1,755.31 Sat Fat(g) 2.89 0.13 0.09 2.83 0 2.84 0.07 0.06 0.19 0 4.15 2.78 0.02 0 16.03 Chol(mg) 14.04 0 3.06 96.07

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Mono Fat(g) 4.32 0 13.1 0.01 0.03 1.04 0 4.79 22.34 0.03 0 47.51 Omega-6(g) 0.9 0.05 0 6.54 0 2.24 0.08 0.04 0.11 0 0.25 8.96 0.02 0 19.19 Water(L) 0.18 0.09 0.14 0.06 0.47 0.1 0.23 0.07 0.01 0.47 0.02 0 0.11 0.24 2.19 Poly Fat(g) 7.47 0 2.43 0.11 0.13 0.12 0 0.38 8.97 0.03 0 20.73 Omega-3(g) 0 0.03 0 0.81 0 0.17 0.03 0.09 0.01 0 0.12 0.01 0.01 0 1.27 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0.01 0 0 0.01 Diet Fiber(g) 3.28 3.07 0 0.36 0 9.09 6.28 2.57 0.42 0 0 7.52 3.14 0 35.74 Thiamin(mg) 0.27 0.04 0.07 0.03 0 0.1 0.14 0.05 0 0 0.04 0.06 0.11 0 0.91 Chol(mg) 50.05 0 0 0 0 0 0 28.92 0 0 0 96.07 Sugar(g) 11.14 14.43 7.79 0.49 0 0.4 4.57 1.08 0 0 0 3.4 12.25 0 55.57 Ribo(mg) 0.41 0.09 0.28 0.1 0 0.19 0.13 0.1 0 0 0.09 0.67 0.05 0 2.1

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Niacin(mg) 0.44 0.78 0.14 3.31 0 2.56 4.57 0.43 0 0 1.65 2.45 0.37 0 16.7 Vit C(mg) 0.23 10.27 0 0.73 0 11.76 37.67 50.62 0.12 0 0 0 69.69 0 181.1 Alpha-T(mg) 0.3 0.12 0.02 1.02 0 2.63 0.12 1.13 0.22 0 0.09 22.31 Vit B6(mg) 0.11 0.43 0.06 0.24 0 0.38 0.63 0.16 0 0 0.14 0.09 0.08 0 2.32 Vit D (ug)(g) 0 0 1.84 0 0 0 0 0 0 0 0 0 0 0 1.84 Calcium(mg) 259.74 5.9 186.81 19.11 14.22 17.38 29.9 31.2 11.62 14.22 3.4 837.24 Vit B12(g) 0.77 0 0.77 0.16 0 0 0 0 0 0 0.9 0 0 0 2.59 Vit A (RAE)(g) 95.94 3.54 93.41 26.39 0 9.36 2.99 60.06 2.64 0 0 0 14.41 0 308.73 Iron(mg) 1.43 0.31 0.05 0.74 0 0.82 1.91 0.52 0.44 0 1.28 10.26 Fol (DFE)(g) 16.38 23.6 7.66 12.74 0 118.98 113.62 84.24 0 0 2.98 36.57 39.3 0 456.06 Vit A (IU)(IU) 391.61 75.52 312.37 100.3 0 196.51 29.9 1207.44 53.2 0 0 0.69 294.75 0 2,662.29 Magn(mg) 72.54 31.86 16.84 13.65 4.74 38.77 80.73 16.38 0.53 4.74 8.93 499.07

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Almonds, Dry Roasted, Salted Orange Water, Tap Item Name Oatmeal, Cooked with Milk Banana Milk, Non Fat Skim or Fat Free Chicken Salad Water, Tap Avocado, California Potatoes, White, Flesh and Skin, Baked Broccoli, Chopped, Boiled, Drained Olives, Black, Ripe, Canned Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Almonds, Dry Roasted, Salted Orange Water, Tap Alpha-T(mg) 16.42 0.24 0 22.31 Potas(mg) 421.2 422.44 238.88 159.25 4.74 677.77 1626.56 228.54 1.06 4.74 116.94 491.28 237.11 2.37 4,632.87 Calcium(mg) 184.23 52.4 7.11 837.24 Zinc(mg) 1.92 0.18 0.64 1.11 0 0.91 1.05 0.35 0.03 0 1.78 2.28 0.09 0 10.34 Iron(mg) 2.64 0.13 0 10.26 Sodium(mg) 332.28 1.18 64.31 143.78 14.22 10.69 20.93 31.98 97.02 14.22 28.92 233.91 0 7.11 1,000.55 Magn(mg) 193.89 13.1 2.37 499.07

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

Intake Spreadsheet for Nov 04, 2012

Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Protein(g) 11.91 0 0.74 0 24.11 5.98 0.57 8.26 0 18 2.13 0 6 77.69 Mono Fat(g) 0.95 0 0.04 0 5.47 5.98 0.01 0.05 0 1.01 13.59 Quantity 1 cup(s) 16 fluid ounce(s) 0.5 cup(s) 16 fluid ounce(s) 1 item(s) 0.5 cup(s) 0.5 cup(s) Strips or slices 8 fluid ounce(s) - 8 fl oz is 1 cup 16 fluid ounce(s) 2.5 ounce(s) 0.5 cup(s) 16 fluid ounce(s) 1 piece(s) Carb(g) 45.57 0 7.34 0 28.93 24.75 5.84 12.15 0 0 22.25 0 1 147.84 Poly Fat(g) 0.1 0 0.23 0 11.36 2.59 0.07 0.01 0 1.06 15.48 Wt(g) 245 474 61.5 474 178.52 123 61 245 474 70.87 79 474 21 2,980.9 Fat(g) 3.45 0 0.4 0 22.22 10.57 0.15 0.2 0 4.74 0.22 0 2.5 44.45 Trans Fat(g) 0 0 0 0 0.07 0 0 0 0 0 0.07 Kcal(kcal) 257.25 0 31.98 0 414.98 217.71 25.01 83.3 0 119.78 102.7 0 50 1,302.71 Sat Fat(g) 2.23 0 0.01 0 3.61 1.4 0.02 0.14 0 0.64 0.06 0 1.5 9.61 Chol(mg) 14.7 0 0 0 52.93 0 0 4.9 0 44.65 127.18

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Mono Fat(g) 0.07 0 0 13.59 Omega-6(g) 0.07 0 0.15 0 9.88 2.5 0.07 0 0 0.27 0.05 0 0 13 Water(L) 0.18 0.47 0.05 0.47 0.1 0.08 0.05 0.22 0.47 0.05 0.05 0.47 0 2.69 Niacin(mg) 0.26 0 0.37 0 12.29 0.49 0.6 0.23 22.27 Poly Fat(g) 0.06 0 0 15.48 Omega-3(g) 0.03 0 0.08 0 1.22 0.09 0 0 0 0 0.01 0 0 1.44 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.11 0 0.03 0 0.48 0.49 0.08 0.09 1.85 Trans Fat(g) 0 0 0 0.07 Diet Fiber(g) 0 0 4 0 1.61 4.92 1.71 0 0 0 0.32 0 0 12.55 Thiamin(mg) 0.1 0 0.02 0 0.27 0.11 0.04 0.11 0 0.15 0.13 0 0 0.93 Vit B12(g) 1.27 0 0 0 2.39 0 0 1.23 8.91 Chol(mg) 0 0 10 127.18 Sugar(g) 37.78 0 2.72 0 4.48 0.33 2.89 12.47 0 0 0.04 0 0 60.71 Ribo(mg) 0.49 0 0.02 0 0.27 0.06 0.04 0.45 0 0.1 0.01 0 0 1.44 Fol (DFE)(g) 24.5 0 12.91 0 99.6 72.57 11.59 12.25 316.43

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Raspberries Water, Tap Sandwich, Tuna Salad Hummus Niacin(mg) 0 6.87 1.17 0 0 22.27 Vit C(mg) 1.72 0 16.11 0 1.07 9.72 3.6 0 0 0 0 0 0 32.21 Alpha-T(mg) 0 0 0.54 0 1.76 0.92 0.4 0.02 0 0.81 0.03 0 0 4.49 Potas(mg) 529.2 4.74 92.86 4.74 296.51 212.79 2,044.54 Vit B6(mg) 0 0.49 0.07 0 0 1.85 Vit D (ug)(g) 0 0 0 0 3.51 0 0 2.94 0 9.28 0 0 0 15.73 Calcium(mg) 414.05 14.22 15.38 14.22 97.09 60.27 20.13 298.9 14.22 8.5 7.9 14.22 150 1,129.1 Zinc(mg) 2.01 0 0.26 0 1.09 1.34 6.61 Vit B12(g) 0 4.02 0 0 0 8.91 Vit A (RAE)(g) 0 0 1.23 0 0 0 509.35 149.45 0 48.9 0 0 30.03 738.96 Iron(mg) 0.17 0 0.42 0 3.23 1.92 0.18 0.07 0 0.35 0.95 0 0 7.3 Sodium(mg) 159.25 14.22 0.62 14.22 794.92 297.66 1,710.08 Fol (DFE)(g) 0 6.38 76.63 0 0 316.43 Vit A (IU)(IU) 147 0 20.3 0 279.09 6.15 10190.65 499.8 0 146.71 0 0 200 11,489.7 Magn(mg) 39.2 4.74 13.53 4.74 35.62 35.67 7.32 26.95 4.74 25.51 9.48 4.74 0 212.24

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Carrots Milk, Non Fat Skim or Fat Free Water, Tap Salmon, Sockeye, Cooked, Dry Heat Rice, White, Long Grain, Boiled Water, Tap SARGENTO String Cheese, Light Potas(mg) 195.2 382.2 4.74 289.17 27.65 4.74 0 2,044.54 Zinc(mg) 0.15 1.03 0 0.35 0.39 0 0 6.61 Sodium(mg) 42.09 102.9 14.22 94.97 0.79 14.22 160 1,710.08

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

Intake Spreadsheet for Nov 05, 2012

Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 0 8.26 3.5 3.39 0 12.92 7.36 2.67 0 8.26 6.47 0 0.48 12.1 65.4 Mono Fat(g) 0 0.05 0 0.01 8.75 Quantity 16 fluid ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 0.5 item(s) - 1 item is 1 omelette (3 oz) 1 cup(s) Pieces 16 fluid ounce(s) 2 ounce(s) 2 slice(s) - 3 3/4 in. x 5 in. x 1/2 in. 0.5 cup(s) 16 fluid ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 cup(s) 16 fluid ounce(s) 0.5 cup(s) Whole 1 cup(s) Carb(g) 0 12.15 1.5 8.25 0 0 43.5 3.38 0 12.15 38.86 0 5.53 10.12 135.45 Poly Fat(g) 0 0.01 0 0.29 3.08 Wt(g) 474 245 42.53 156 474 56.7 88 90 474 245 248 474 72 118 3,257.22 Fat(g) 0 0.2 3 0.73 0 14.15 5.43 0.23 0 0.2 0.89 0 0.22 5.58 30.63 Trans Fat(g) 0 0 0 0 0 Kcal(kcal) 0 83.3 45 43.68 0 182.57 239.36 20.7 0 83.3 186 0 23.04 129.8 1,036.75 Sat Fat(g) 0 0.14 1 0.1 0 5.53 1.15 0.04 0 0.14 0.14 0 0.01 0 8.24 Chol(mg) 0 4.9 150 0 199.24

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Mono Fat(g) 0 6.39 2.09 0.01 0 0.05 0.11 0 0.03 0 8.75 Omega-6(g) 0 0 0 0.28 0 0.33 1.58 0.02 0 0 0.33 0 0.06 0 2.61 Water(L) 0.47 0.22 0 0.14 0.47 0.03 0.03 0.08 0.47 0.22 0.2 0.47 0.07 0.09 2.98 Poly Fat(g) 0 0.5 1.71 0.1 0 0.01 0.37 0 0.11 0 3.08 Omega-3(g) 0 0 0 0 0 0.16 0.12 0.08 0 0 0.02 0 0.05 0 0.45 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 0 3.43 0 0 6.07 2.16 0 0 3.22 0 1.44 5.66 21.99 Thiamin(mg) 0 0.11 0 0.11 0 0.05 0.2 0.09 0 0.11 0.26 0 0.02 0.18 1.12 Chol(mg) 0 38.56 0.88 0 0 4.9 0 0 0 0 199.24 Sugar(g) 0 12.47 0 3.65 0 0 6.89 0.39 0 12.47 6.45 0 3.52 2.93 48.76 Ribo(mg) 0 0.45 0 0.47 0 0.12 0.16 0.21 0 0.45 0.17 0 0.02 0.31 2.34

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Niacin(mg) 0 0.23 0 6.96 0 2.19 3.17 0.44 0 0.23 2.76 0 0.28 1.09 17.35 Vit C(mg) 0 0 0 6.24 0 0 0 8.82 0 0 10.17 0 42.34 11.45 79.01 Alpha-T(mg) 0 0.02 0 0.02 0 0.12 0.44 1.87 0 0.02 1.24 4.8 Vit B6(mg) 0 0.09 0 0.15 0 0.19 0.21 0.22 0 0.09 0.16 0 0.03 0.16 1.29 Vit D (ug)(g) 0 2.94 0 0.31 0 0 0 0 0 2.94 0 0 0 0 6.19 Calcium(mg) 14.22 298.9 0 9.36 14.22 4.54 44.88 122.4 14.22 298.9 39.68 957.86 Vit B12(g) 0 1.23 0 0 0 1.2 0.03 0 0 1.23 0 0 0 0 3.67 Vit A (RAE)(g) 0 149.45 0.38 0 0 0 5.28 471.6 0 149.45 14.88 0 0.72 0 791.76 Iron(mg) 0 0.07 0.01 2.71 0 1.71 2.36 3.21 0 0.07 2.7 15.63 Fol (DFE)(g) 0 12.25 0 28.08 0 3.97 29.92 131.4 0 12.25 138.88 0 17.28 357.54 731.57 Vit A (IU)(IU) 0 499.8 1.25 0 0 0 20.05 9432.9 0 499.8 768.85 0 8.64 0 11,231.29 Magn(mg) 4.74 26.95 0 18.72 4.74 11.91 85.36 78.3 4.74 26.95 34.72 383.21

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average Item Name Water, Tap Strawberries Edamame, Frozen, Unprepared Item Name Water, Tap Milk, Non Fat Skim or Fat Free SILVERBROOK Egg, Omlette, Plain, 3 oz, Fz Mushrooms, Boiled, Drained Water, Tap Beef, Short Loin, T-Bone Steak, Choice, Separable Lean and Fat, 1/4'' Fat, Broiled Bread, 100% Whole Wheat Spinach, Chopped, Boiled, Drained Water, Tap Milk, Non Fat Skim or Fat Free Pasta with Meatless Tomato Sauce Water, Tap Strawberries Edamame, Frozen, Unprepared Alpha-T(mg) 0 0.21 0.85 4.8 Potas(mg) 4.74 382.2 0 555.36 4.74 155.92 330.88 419.4 4.74 382.2 339.76 4.74 110.16 568.76 3,263.6 Calcium(mg) 14.22 11.52 70.8 957.86 Zinc(mg) 0 1.03 0 1.36 0 2.38 1.55 0.68 0 1.03 0.79 0 0.1 1.56 10.48 Iron(mg) 0 0.3 2.49 15.63 Sodium(mg) 14.22 102.9 190 3.12 14.22 38.56 589.6 63 14.22 102.9 411.68 14.22 0.72 7.08 1,566.44 Magn(mg) 4.74 9.36 71.98 383.21

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Nov 05, 2012 Danielle palamra, danielle.ep14@yahoo.com Profile: Danielle Palamara, 3 Day Average

Energy Balance for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Date Nov 03, 2012 Nov 04, 2012 Nov 05, 2012 Total: kCal Consumed 1755 1303 1037 4095 kCal Burned 1700 1700 1700 5100 Net kCal 55 -397 -663 -1005

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2059 1365 1700 -335

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