Gordon Liu's Nutrients Report 04/16/14 - 04/18/14

Your plan is based on a 2800 Calorie allowance.

Nutrients Target Average aten !tatus
Total Calories 2800 Calories 1"1# Calories $nder
%rotein &g'((( #6 g 1)8 g *+
%rotein &, Calories'((( 10 - )#, Calories 2", Calories *+
Car-o./drate &g'((( 1)0 g 2") g *+
Car-o./drate &, Calories'((( 4# - 6#, Calories 61, Calories *+
0ietar/ 1i-er )8 g 40 g *+
Total !ugars No 0ail/ Target or Li2it 36 g No 0ail/ Target or Li2it
Added !ugars No 0ail/ Target or Li2it 11 g No 0ail/ Target or Li2it
Total 1at 20 - )#, Calories 1), Calories $nder
!aturated 1at 4 10, Calories ), Calories *+
%ol/unsaturated 1at No 0ail/ Target or Li2it ), Calories No 0ail/ Target or Li2it
5onounsaturated 1at No 0ail/ Target or Li2it 4, Calories No 0ail/ Target or Li2it
Linolei6 A6id &g'((( 13 g # g $nder
Linolei6 A6id &, Calories'((( # - 10, Calories 2, Calories $nder
7-Linoleni6 A6id &, Calories'((( 086 - 182, Calories 084, Calories $nder
7-Linoleni6 A6id &g'((( 186 g 088 g $nder
*2ega ) - %A No 0ail/ Target or Li2it 24) 2g No 0ail/ Target or Li2it
*2ega ) - 09A No 0ail/ Target or Li2it )4" 2g No 0ail/ Target or Li2it
C.olesterol 4 )00 2g 1#3 2g *+
5inerals Target Average aten !tatus
Cal6iu2 1000 2g 1134 2g *+
%otassiu2 4300 2g 412# 2g $nder
!odiu2(( 4 2)00 2g 18"4 2g *+
Copper "00 :g 1666 :g *+
;ron 8 2g 16 2g *+
5agnesiu2 400 2g #88 2g *+
%.osp.orus 300 2g 21)3 2g *+
!eleniu2 ## :g 1") :g *+
<in6 11 2g 1# 2g *+
=ita2ins Target Average aten !tatus
=ita2in A "00 :g RA 6"0 :g RA $nder
=ita2in >6 18) 2g )86 2g *+
=ita2in >12 284 :g 483 :g *+
=ita2in C "0 2g )3" 2g *+
=ita2in 0 1# :g 8 :g $nder
=ita2in 1# 2g AT " 2g AT $nder
=ita2in + 120 :g 62) :g *+
1olate 400 :g 01 644 :g 01 *+
T.ia2in 182 2g 18" 2g *+
Ri-o?lavin 18) 2g 284 2g *+
Nia6in 16 2g )# 2g *+
C.oline ##0 2g #)# 2g $nder
;n?or2ation a-out dietar/ supple2ents8
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 m a day. In addition, people who are ae
51 and
older need to reduce sodium to 1500 m a day. All others need to reduce sodium to less than !"00 m a day.
*** #utrients that appear twice $protein, carbohydrate, linoleic acid, and -linolenic acid% have two separate recommendations&
1% Amount eaten $in rams% compared to your minimum recommended intake.
!% 'ercent of (alories eaten from that nutrient compared to the recommended rane.
You may see different messaes in the status column for these ! different recommendations.
Diet Plan
Day 1:
Breakfast:
100% natural wholegrain cereal with raisins
One cup of fat free milk
One banana
Two egg whites, cooked, without the olk
!unch
Two slices of turke breast, baked, without the skin"
Two cups of broccoli cooked
Two cups of brown rice, steamed
Dinner:
One medium pork chop, grilled
One and a half cup of green peppers, cooked
Two slices of whole wheat bread
#nacks:
One and a half cup of strawberries
One and a half cup of greek ogurt
One stick of string cheese, fat free
Day 2:
Breakfast
Two packets of instant oatmeal, plain,
One cup of fat free milk
Three egg whites, no olk
!unch
One medium chicken breast, boneless, skinless, baked, light seasoning
Two cups of broccoli cooked
Two cups of brown rice, steamed
Dinner:
One medium beef steak, grilled, lean onl eaten
Three large spears of asparagus, cooked
One cup of brussel sprouts, cooked
One cup of brown rice, steamed
#nacks:
One banana
One pear
One string cheese, fat free
Day 3
Breakfast
Three egg whites, no olk
One banana
One peanut butter and $ell sandwich with whole wheat bread
One cup of fat free milk
!unch
One medium chicken breast, boneless, skinless, baked, light seasoning
Two cups of brown rice, steamed
Three large spears of asparagus, cooked
Two cups of broccoli, cooked
Dinner
%our ounces of salmon, baked
One and a half cup of brown rice, steamed
One cup of broccoli, cooked
#nacks:
One apple
One and a half cup of fat free greek ogurt, plain
One stick of fat free string cheese
&nalsis
' diet plan for the three das that ( ha)e recorded has met the *D& standards for the most part" %or da one of
m diet, ( ha)e reached o)er +0% of the recommendations in all the categories e,cept for whole grains, which was at
-+%" (n order to ha)e reached the recommendation of at least +0% in whole grains, ( could ha)e eaten one and a fourth
cup of the natural whole grain cereal for breakfast instead of eating one cup" %or da two of m diet plan, ( was also a
little short in the whole grains categor as well" ( was at ./% and ( easil can $ust add a little more brown rice onto m
lunch or m dinner in order to reach the recommended allowance" ( was also short on dair for da two, being that it
was at 00%" ( can eat something like a cup of greek ogurt to help make up for m dair deficit" %or da 1 of m
diet, ( ha)e met the recommendations for e)er categor" ( am also a little deficient in some )itamins and minerals like
)itamin &, D, and 2" ( can take a multi)itamin dail in order to make up for these )itamin and mineral deficiencies"
O)erall, ( feel like m current diet is 3uiet appropriate in regards to meeting the *D& standards for there is not
reall much that ( ha)e to change drasticall" ' current diet reaches the recommended limit for most of the
categories" 4owe)er, ( feel like the recommended dail allowance for protein per da might be too little for me" ( go
to the gm regularl and do hea) weight lifting at least three times a week, so ( feel like ( should consume more
protein dail so ( can help build and repair m muscles"