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Ryan Haynes NF25 Thurs@630 Wellness Book Final

TABLE OF CONTENTS

QUALITY LEVELS --------------------------------------------------------------------------------------PAGE 1 MY NUTRITION PROFILE------------------------------------------------------------------------------PAGE 2 PERFECT PLAN ANALYSIS----------------------------------------------------------------------------PAGE 6 SUPER FOODS a.k.a WB3-----------------------------------------------------------------------------PAGE 7 FARM TO TABLE----------------------------------------------------------------------------------------PAGE 8 RECIPE a.k.a WB7--------------------------------------------------------------------------------------PAGE 9 MY PLATE-----------------------------------------------------------------------------------------------PAGE 10 WATER--------------------------------------------------------------------------------------------------PAGE 11 FIBER----------------------------------------------------------------------------------------------------PAGE 12 MY WELLNESS LIFE----------------------------------------------------------------------------------PAGE 13 APPENDIX A: WB1 & Excel Tab 2-------------------------------------------------------------------PAGE 14 APPENDIX B: Perfect Plan Analysis WB4 & Excel tabs 3,4-------------------------------------PAGE 56 APPENDIX C: WB5 Exclusive Link (Scribd.com) & WB6 Super Food Chosen------------- PAGE 127 APPENDIX D: WB8 Wellness Strategies----------------------------------------------------------PAGE 128 APPENDIX E: WB9 Excel Project------------------------------------------------------------------PAGE130 BIBLIOGRAPHY--------------------------------------------------------------------------------------PAGE 136

PAGE 1 QUALITY LEVELS: SECTION 1

PAGE 2

MY NUTRITION PROFILE: SECTION 2 (See APPENDIX: A for WB1 and EXCEL nutrient information) Here I will be filling in the main functions, risks of chronic deficiency/excess, and food sources for the nutrients, that were deficient/excessive. FIBER: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/fibre_in_food The main function of fiber is to maintain a healthy digestive tract. It helps to clean, push, scrape the tract. Not having enough fiber in your diet can lead to constipation, Irritable Bowel Syndrome, Diverticulitis, Heart Disease, and some cancers. On the other hand, too much fiber can cause certain nutrients such as calcium, iron, and zinc, to bind together and avoid being absorbed into the body. If you are consuming too little fiber in your diet; try switching some things around. Try whole grain bread instead of white, some bran cereal instead of Rice Krispies, and perhaps some dried fruit and nuts instead of that bag of chips. VITAMIN C: http://www.nlm.nih.gov/medilineplus/ency/article/002404.htm The main functions of Vitamin C are for the growth and repair of tissues throughout the body. It is also an antioxidant that helps to avoid or stop some of the damage from free radicals. Vitamin C is not made by our bodies and is unable to be stored. It becomes rather imperative to eat plenty of foods containing this vitamin. A lack of Vitamin C can lead to things such as Anemia, Gingivitis, swollen and painful joints, among many other side effects. There seems to not be much of an issue with too much Vitamin C intake other than diarrhea and upset stomach. If you are lacking in Vitamin C, you can add some fruits to your diet such as citrus fruits, cantaloupe, and mango. Some vegetables such as brussel sprouts, spinach, and red/green peppers also contain Vitamin C. VITAMIN D: http://www.health.harvard.edu/newsweek/vitamin-d-and-your-health.htm The main function of Vitamin D is to keep our bones healthy and strong. It increases the bodys ability to absorb calcium. 30-40% of calcium intake is usually able to be absorbed when the bodys stores are at normal levels. Vitamin D is able to be produced by the body upon sun exposure but exposure to the sun is best to be limited. Problems with deficiencies include Osteoporosis, Prostate Cancer, Colon Cancer, as well as Cardiovascular Disease. Too much Vitamin D however, can make one groggy, constipated, and even lead to death. Some good sources of Vitamin D can be found in oily fish, yogurts, fortified cereals, and milk.

PAGE 3 VITAMIN A: http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ Vitamin A is important for vision maintenance, immune system function, the reproductive system, cellular communication, as well as cell growth. Deficiency is not usually a problem in modern society; however some problems such as diarrhea, night blindness, blindness in children, increased severity and mortality rate of infections can occur. Excess intake of Vitamin A can cause intracranial pressure, dizziness, nausea, headaches, skin irritation, bone and joint pain, coma, and even death. Some good sources of Vitamin A come from foods such as sweet potatoes, carrots, spinach, and cantaloupe. VITAMIN E: http://ods.od.nih.gov/factsheets/vitaminE-Healthprofessional/ Vitamin E is an antioxidant that helps to protect against free radicals. It also helps to fuel the immune system against infections as well as helping to form red blood cells. It is rare to have a deficiency problem, even in people with low E diets, however some issues such as Peripheral Neuropathy, Ataxia, Skeletal Myopathy, Retinopathy, impairment of immune response, and Abetalipoproteinemia may occur. Excessive amounts of Vitamin E obtained from food do not seem to be harmful. However, large amounts from taking supplements may result in, Hemorrhagic Stroke. Some good sources of Vitamin E can be found in wheat germ, sunflower seeds, almonds, as well as spinach and broccoli. OMEGA n-6: http://www.livestrong.com/article/454492-health-complications-in-omega-6-deficiency/ http://dietofhope.org/forum/topics/excess-omega-6-fatty-acids-related-to-obesity-epidemic http://www.umm.edu/altmed/articles/omega-6-000317.htm

Omega n-6 is needed to help maintain adequate brain function, growth and development, skin/hair growth, maintaining the reproductive system, maintaining bone health, and the regulation of metabolism. Deficiencies in Omega n-6 can cause many problems such as infection and inability to heal, kidney problems, Heart Arrhythmia, Arthritis, high cholesterol, dry eyes, hair loss, Eczema, and dry skin. Diets that are high in Omega n-6 can bring about a genetic inheritance of insulin resistance and obesity. Some good sources of Omega n-6s come from black currants, spirulina, and supplements.

PAGE 4 OMEGA n-3: http://www.umm.edu/altmed/articles/omega-3-000316.htm http://www.ccjm.org/content/76/4/245.long As is with the Omega n-6s, Omega n-3s are vital in providing normal growth and development, as well as helping with brain function. Some warning signs of deficiency include poor circulation, depression, mood swings, heart problems, dry skin, fatigue, and poor memory. Getting too much Omega n-3 has very limited risks, but those would include gastrointestinal discomfort, stomach upset, fishy odor, high mercury exposure (depending upon intake form), and excessive bleeding due to thinning of the blood. Some good sources of Omega n-3s include fish such as Atlantic salmon, hemp hearts, and fish oil tablets. MAGNESIUM: http://ods.od.nih.gov/factsheets/magnesium-healthprofessional/ Magnesium is used throughout the body for various functions including normal muscle and nerve functions, keeping bones strong, steady heart beat, immune system health, controlling blood sugar levels and pressure, metabolizing energy, and synthesizing proteins. Magnesium also helps to control some disorders such as Diabetes, Cardiovascular Disease, and Hypertension. Gastrointestinal problems may lead to chronic deficiencies, which include vomiting, fatigue, nausea, loss of appetite, weakness, numbness, tingling, contractions and cramps, abnormal heartbeat, seizures, personality changes, coronary spasms, and can lead to low calcium and potassium in the blood. Acquiring magnesium from the diet is not harmful while supplemental intake can be. Signs of excessive Magnesium intake can include irregular heartbeat, low blood pressure, changes in mental status, nausea, diarrhea, loss of appetite, weakness, and difficulty breathing. Some good sources of Magnesium include crude wheat bran, almonds, spinach, and raisin bran. POTASSIUM: http://www.nlm.nih.gov/medlineplus/ency/article/002413.htm Potassium is an essential electrolyte nutrient. It helps your body control its acid base, electrical activities of your heart, it forms proteins, muscle, and promotes normal growth, as well as breaking down carbohydrates into a usable form. Having a deficiency in Potassium is referred to as Hypokalemia, and can lead to abnormal heart rhythms, weakened muscles, and slight increase in blood pressure. Excess Potassium levels, are referred to as Hyperkalemia, which can cause dangerous heart rhythms.

Some good sources for Potassium are meats (all contain it), soy products, vegetables like broccoli, peas, and lima beans. Some good fruit sources are citrus, dried apricots, cantaloupe, and bananas. PAGE 5 ZINC: http://www.nlm.nih.gov/medlineplus/ency/article/002416.htm Zinc helps to keep the immune system working right. It also helps to control cell division, growth, wound healing, and the breaking down of carbohydrates. Zinc is also needed for the senses of smell and taste. During pregnancy and infancy it is needed for proper development. Zinc deficiency can cause constant infection, hypogonadism (in males), hair loss, loss of appetite, taste and smell sensing problems, trouble seeing in the dark, slow growth, sores, and longer healing times. Zinc supplement excess can cause diarrhea, abdominal cramps, and vomiting, usually within 3-10 hours of consumption. The symptoms quickly cease once the supplement is no longer taken. Some good sources of Zinc include beef, lamb, dark meat chicken, nuts, whole grains, legumes, and yeast. WATER: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/water_a_vital_nutrient Water is necessary for almost every function of the body; as we are composed of anywhere from 55-75%. Water is the primary ingredient in blood, digestive juices, urine, perspiration, and is found in muscle, fat, and bones as well. Water deficiency has many side effects, such as kidney stones, and urinary tract infections (in women). A small amount of scientific study shows evidence of a possible increased risk of bladder and colon cancer. Getting excessive amounts of water is very rare. Water intoxication, Hyponatraemia is possible however from consuming very large amounts in a very short amount of time. Cases are most common among the mentally ill, endurance athletes, or infants who have been given formula that is too diluted. The excess water reduces the bodys sodium levels. Sodium is needed in order to maintain nerve signals and muscle contraction. When you have consumed too much water the kidneys cannot excrete enough fluid. You can expect headaches, blurred vision, cramps, swelling of the brain, convulsions, coma, and possibly death. A good source of water is well Water!!

PAGE 6 PERFECT PLAN ANALYSIS: SECTION3

Upon looking at the results of my WB1 assignment I saw that there were some changes and or additions needed in my diet. I went through the information analyzing the graphs and noted what I was either lacking or getting too much of in my diet. My main problem was vitamin and mineral percentages that were too low. I researched and chose foods that would boost my percentages accordingly. I chose more whole grains and foods that contained high densities of the nutrients that I was lacking. I found that you often have to eat more food in order to acquire all of these nutrients. I was consuming large amounts of foods packed with the nutrient in order to get back on track. Incorporating more of these foods in my regular diet could greatly help in my bodily functions. The DASH recommendation for sodium intake on a 2100 calorie day is 2300mg. My calorie goal was 3741 per day. Therefore, my allowance would be much higher; The DRI adequate intake is 1500mg however. On the 1500mg route I was at 229% of the DRI at 3439.42mg. If the calculations were done on a 2300mg plan Im sure I would be in a much more acceptable range. On my WB1 the foods that I consumed that were highest in sodium levels were, Quaker Oatmeal, Foster Farms Chicken Wings, Kraft Singles, Morningstar Veggie Sausage, McDonalds Double Cheeseburger, Heinz Ketchup, and a Bean & Cheese Burrito. These however are mostly processed foods which are known to be high in sodium levels. In order to reduce my sodium levels, I would try to cut back or cut out processed foods, allowing for much lower sodium levels, replacing them with more fruits and vegetables. The DASH diet promoted by the National Heart, Lung, and Blood Institute, a part of the National Institutes of Health, an agency of the United States Department of Health and Human Services, aims to lower blood pressure, but has also been found to help with weight loss, and diabetes control. Nutrients that I was able to overcome deficiencies: Omega n-3: I consumed chia seeds. Omega n-6: I consumed spinach and sunflower seeds. Fiber: I consumed lima beans and flax seeds. Water: I drank more liters throughout the day. Vitamin C: I consumed spinach and sweet potatoes. Vitamin D: I consumed more milk. Vitamin E: I consumed sunflower seeds and nuts. Magnesium: I consumed spinach, sweet potatoes, and lima beans. Potassium: I consumed bananas and spinach.

Zinc: I consumed eggs and chia seeds.

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SUPER FOODS: SECTION4 (See APPENDIX B for SUPER FOOD NUTRITION INFO, EXCEL tabs) SUPER FOODS MOST USED 1. SPINACH- Used 1 time GOOD for Fiber, Calcium, Zinc EXCELLENT for Omega N-6, Omega N-3, Riboflavin, B6, Folate, Vitamin C, Iron, Magnesium, Potassium 2. SWEET POTATOES- Used 1 time GOOD for Thiamin, Folate, Vitamin C, Calcium EXCELLENT for Protein, Carbohydrates, Fiber, Riboflavin, Niacin, B6, Vitamin A, Iron, Magnesium, and borderline on Potassium 3. LIMA BEANS- Used 1 time GOOD for Thiamin, Riboflavin, Potassium EXCELLENT for Protein, Carbohydrates, Fiber, B6, Folate, Iron, Magnesium, Zinc 4. EGGS- Used 2 times GOOD for Omega N-6, Folate, Zinc EXCELLENT for Protein, Riboflavin, B6, Vitamin A, Iron 5. BANANA- Used 1 time GOOD for Potassium 6. SUNFLOWER SEEDS- Used 1 time GOOD for Riboflavin, Vitamin A, Potassium EXCELLENT for Protein, Fiber, Omega N-6, Niacin, B6, Folate, Iron, Magnesium, Zinc 7. RASPBERRIES- Used 1 time EXCELLENT for Omega N-6, Omega N-3 8. BLACKBERRIES- Used 1 time

9. CHIA SEEDS- Used 2 times GOOD for Protein, Omega N-6, Zinc EXCELLENT for Fiber, Omega N-3, Calcium 10. FLAX SEEDS- Used 1 time GOOD for Iron EXCELLENT for Fiber, Omega N-3, Thiamin, Magnesium

I used these foods specifically for their vitamin and mineral contents to boost my levels that were low. They contain good to excellent amounts of the nutrients that I needed, except for the blackberries. They are more of an antioxidant than anything else.

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FARM TO TABLE: SECTION 5 FARM TO TABLE- MANGO

Unfortunately the super food that I chose is not a very common crop here in California. I have been looking and it is rather difficult to find much on growing associations that deal with this particular fruit. I did however find a couple things that might provide a bit of interest and explanation on the topic. There is the California Rare Fruit Growers Association, founded in 1968, that appears to deal with the fruits that are generally not common here in California, or the U.S. www.crfg.org Their purpose is to preserve and provide these fruits that are not commercially grown, to the general public, as a service, as opposed to a profit making venture. They also offer seed services, workshops, guidance and help for growing, and more. They have a book available that tells you the temperature limits, and soil conditions needed for over 700 different fruits, including the mango. There are also some mango farms in the Coachella Valley that grow the Keitt variety. The only one I have been able to find any information on, albeit minimal, is Wong Farms, out of Mecca, California. They seem to make a regular appearance at the Santa Monica Farmers Market. Mangoes are not native to California but the climate here is actually pretty well suited to their growth. The Keitt variety seems to be the available crop here. They are sometimes overlooked because they have a green skin. Green is normally associated with unripe fruits. This is not so with the Keitt variety. One fact that I thought was interesting to read, is that mangoes coming into the U.S. from other countries, must be hot water treated, to about 110-115 degrees. This does not cook them; however, they seem to be less flavorful in contrast to the Keitt. Keitt mangoes are available in California between August and September. The LA Times ran an online article on Wong Farms on Aug. 12, 2009. Their farm is small with only an acre and 100 trees. They were adding more trees which should be yielding fruit by now. As of that date, they were available at the Santa Monica Farmers Market, for $3.49 per pound. That price is much higher than what is offered at local supermarkets for imported fruit, but Wong Farms crop should not disappoint on flavor. MMMMM!!! Now on to the tasty bits! Mangoes put into tasty recipes. A lot of times mangoes are eaten fresh and by themselves. In our class however they will be eaten in the tasty form of a pudding dessert. This is not to say that they must be eaten as a dessert. There are many wonderful ways to prepare them into delightful sauces and sauts, chunked into a sassy stir fry, or whipped into a tangy lassi beverage. No matter how you prepare and share them you will not be let down. From a farm far away, or locally grown here in California, you can expect something on your table soon.

PAGE 9 Ryan Haynes NF25 Prof. Crocker Thurs@630pm WB7- SUPER FOODS RECIPE: MANGO PUDDING (LACTOSE FREE)

Ingredients: 2 Large Ripe Mangoes 1 Packet Gelatin 1/2c Hot Water 1/3c White Sugar 1 tsp Vanilla 1c Coconut Milk

1. Peel and chop Mangoes thoroughly. Put into a food processor and make into a smooth puree. Leave in the processor. 2. Bring water to a rolling boil in a saucepan. Remove from heat. Stir water constantly with a whisk and sprinkle gelatin in slowly avoiding lumps. 3. Add sugar and vanilla to the water, stirring until dissolved. 4. Add this mixture to the food processor. 5. Pour coconut milk into the processor. 6. Blend thoroughly until smooth. 7. Pour into desired containers and chill in refrigerator until firm. 8. Enjoy!

PAGE 10 MY PLATE: SECTION 6 MY PLATE

GOAL GRAINS VEGETABLES FRUITS DAIRY 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq.

ACTUAL 7.2 oz. eq. 3 cup eq. 4.7 cup eq. 3 cup eq. 17.1 oz. eq. 912.3

%GOAL 71.7% 75.2% 187.4% 100.1% 243.8% 140.8%

PROTEIN FOOD 7.0 oz. eq. EMPTY CALS. 648.0

In comparison to the DRI goals listed on the WB4, I feel that the MyPlate.gov version is easier to understand, since it provides an actual amount that an average person can understand. When you are dealing with g, mg, IU, ug, etc., it makes you wonder just how much you are really supposed to be eating. Having a simple format, using ounces and cups, makes it much easier to understand what you need to eat. As far as the user-friendliness of MyPlate.gov, I feel it to be a bit confusing. I see that there are main tabs with sub-categories. However, the name of those main tabs could possibly be more general and to the point for clarity sake, such as the SuperTracker & Other Tools tab, what the heck does that mean? Haha! If you click around, you can find what you are looking for, but when I go to visit a website, I want to know right away where to go, and how to use it. Overall, I feel it is a good website, it provides plenty of good information, and tools for making a wellness plan.

PAGE 11 WATER: SECTION 7 WATER Sheesh!! Whats the big deal with water? Its just a clear tasteless liquid Well, water is a very much needed part of our daily diet. The adult body is comprised of up to 60% water. That statistic alone is enough to help one realize the importance. Aside from that fact, here are some things that water does for you, according to the University of Rochester Medical Center. Water takes nutrients throughout the body to all of the cells, takes waste away from them, incorporated in essential reactions within the body, regulates body temperature by absorbing heat generated by metabolism and rids the body of excess temperature through sweat, helps to digest food, as well as lubricating your joints for smooth movement. According to the article, Rethink Your Drink, beverages play a huge role in contributing to the exces s weight in humans. Many of us dont even give a second thought to what we are drinking. I mean cmon, if it tastes good, drink it. Right? Wrong. A serving of cola may only be 8 ounces and 100 calories, but when that 8 ounce serving is put into a 24 ounce container, we are tripling the calorie intake to 300 calories. On a 2000 calorie diet, thats nearly one fourth of your allotment, just on a beverage! So as you can see, many of us are quite oblivious to these hidden details, which seem to plague us all. There is some good news however. You were waiting for that werent you? Well, according to

www.womenshealth.gov a study included 318 overweight or obese people divided into three groups: those who
switched to water from high-calorie beverages; those who switched to diet soft drinks; and those who weren't advised to change beverages but were given general information about healthy choices that could help them lose weight (the control group). Over the six-month study, all three groups had small reductions in weight and waist circumference. But those who switched to calorie-free beverages were twice as likely to lose 5 percent or more of their body weight than those in the control group. http://womenshealth.gov/news/headlines/661757.cfm Over a six month period this study showed that a water or diet beverage switch could lead to a four to five pound weight loss. Taking that into mind, along with the fact that water, cleanses, and hydrates appropriately (without the actually dehydrating effect of sugary drinks), it really makes the most sense. I mean why would you want to take in so many calories just from a beverage? Yes I am a victim of flavor lust myself. But just because you are drinking water doesnt mean it has to be boring. And whos to say you should have NO calories from beverages? Here are some tasty ideas to help spruce up your drink and still get your water needs fulfilled. Why not drink a non-sugar sweetened sparkling water beverage? Perhaps a few slices of fruit such as limes, lemons, or other citrus. Maybe some berries, cucumbers, or even some mango, why not? Its up to you to make the changes you see fit but simply changing your daily beverage choice can make a big impact on your health and the way you feel.

PAGE 12 Its fine to have some other drinks like juice once in a while with your meals too. Hey, sometimes it just goes with what you cooked, like a nice glass of wine. Perhap s, for healths sake though, try going with a fresh squeezed non-sweetened version. Dont be afraid to mix juices too. Lemon, Orange, and Pomegranate juices make for a delightful treat. In my WB1 assignment I realized that I wasnt quite drinking enough water. By the time WB4 came around, I had increased my intake slightly, but only by a 3% margin. Thus, since then, I have tried to consume more water throughout my day. I take at least a liter with me to work each day. I get a drink at the fountain whe n I walk by. I drink 2-4 more liters of water at home in the evenings. These numbers obviously will fluctuate whenever I am more or less active in my day.

FIBER: SECTION 8 FIBER I have come to see in class, and with our assignments, that fiber is very important, and necessary part of our daily diet. Fiber is needed in varying amounts throughout your day. You should be getting some at breakfast, lunch, dinner, and any snacks that you might be having in between. Fiber not only helps to keep you healthy by scrubbing and pushing the nutrient materials through your intestines; fiber helps to promote a feeling of fullness. These are both necessary functions to be performed. The bulk that fiber adds helps to move things along, the fibrous, and gelatinous material helps to keep the intestine walls clean, preventing infections and other problems such as diverticulitis. If you are eating regular amounts of fiber in your diet, you should be getting fuller faster, therefore hopefully helping to keep your weight under control. If you are not getting enough in your diet, you are most likely going to be at risk for infections, and or illnesses. There is some good news though. Chances are that, the more fiber you are eating in your diet, the more fruits, vegetables, and whole grains you are eating. Generally speaking, people that eat these higher quality foods on a regular basis are most likely a bit more active than those that eat lots of processed foods. Highly dense foods provide cleaner energy. Think of it like running 91 octane fuel, as opposed to 87. Perhaps even better, think of it as a racing fuel, providing you with the best, most powerful, bang for your buck fuel you can give your body. Now just think of fiber as being part of your exhaust system. You need to have an efficient exhaust to get rid of all the waste to prevent backfires or clogs. The fiber, keeps that cleanly burnt energy moving out in an orderly fashion, preventing infections. When, and if you choose to include juice beverages in your meal plans, it is best to go with a natural freshly squeezed juice, that contains the pulp, and that has not had sugar added. It is also very important to drink plenty of water when consuming fiber. This will help to lubricate the movement of materials. With that in mind, an example of a good choice of a juice beverage that contains fiber would be something like, unsweetened prune juice with pulp. You may wish to add some unsweetened orange juice with pulp, and or some water to dilute. In my examining of WB1 I noticed that my fiber intake was rather low at just 63%. To try and make up for the difference and bring my intake level to a more suitable percentage, I chose more whole foods, whole grains, and fewer processed foods. By eating more vegetables, fruits, and grains throughout my day, I was able to boost my 3 day average to 179%. Now in the grand scheme of things, you may not want to have that much fiber all of the time, as it may cause some excess gas, and or bloating. Finding a range of about 80-120% should keep your digestive tract moving along quite nicely.

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MY WELNESS LIFE: SECTION 9 (See APPENDIX: C for Wellness Strategies from WB8) MY WELLNESS LIFE

Information about your risk score: Age: 30 Gender: male Total Cholesterol: 200 mg/dL HDL Cholesterol: 60 mg/dL Smoker: Yes Systolic Blood 120 mm/Hg Pressure: On medication for HBP: No Risk Score* 2% Means 2 of 100 people with this level of risk will have a heart attack in the next 10 years.
* Your risk score was calculated using an equation. Other NCEP products, such as printed ATP III materials, use a point system to determine a risk score that is close to the equation score.

My family has had a history of having high cholesterol and blood pressure levels. A lot of the family is overweight, and in need of some physical, and dietary changes to overcome these issues. Personally I have had a pretty active lifestyle. I participated in sports in high school and continue to even at work. I like being physically active. I have a couple of vices though. I eat a lot of fast food and I smoke. These are things that I have been working to change and I have been progressing over time. I am making better food choices on a daily basis, going with more whole grain items like bread and oats, as well as making an effort to eat more fruits and vegetables. I am drinking water on a regular basis. Sodas or other calorie filled drinks are now used either for a pick me up or a treat. I have tried cutting back on smoking. Im down to less than a pack a day. Its certainly not easy, and some days are tougher and more stressful, but I have some good motivating incentives to continue chipping away at this goal. So far I am doing pretty well on bettering myself and following my plan. I will continue to make efforts in maintaining and excelling in this. I can notice a difference in how I feel already, and I wish to keep that feeling alive and going strong. Buying more whole foods, cooking at home, and good daily exercise and I will be right on track. Wellness has become a priority for me because, I am tired of being a bit overweight, and I want to live healthy for my family, and future wife and kids. Theres no better time than now. Over this class I have become more aware of the functions of different elements of nutrition, such as how to choose better foods, and why, along with the benefits of choosing them. By applying them and maintaining them, and perhaps using this little wellness plan, in 20 years I can look back and say, Im healthier and stronger now at fifty than when I was 30. That would be nice.

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APPENDIX: A WB1 and EXCEL tab 2 (A secondary insertion is below just in case this is not accurate. Double click the image for full PDF file.)
Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Ryan Haynes 5 ft. 11 inches 175.0 lbs. 30 years 24.4 Male Very Active Yes No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 3741 kcal 63.5 g 416.0 - 601.0 g 82.0 - 143.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 37 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

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Omega-6 Linoleic Omega-3 Linolenic

17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

DA Plus 10 Page: 1

PAGE 16 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 125 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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DA Plus 10 Page: 2

PAGE 18 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Macronutrient Ranges for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013

Macronutrient Ranges
2,000 1,750 1,500

Calories

1,250 1,000 750 500 250 0 Carbs Protein Recommended


Carbs Protein Fats Alcohol Recommended 45%-65% 1,683-2,432 kCal 10%-35% 374-1,309 kCal 20%-35% 748-1,309 kCal 0% 0 kCal

Fat Actual Intake


Yours 47% 16% 34% 4% 842 kCal 277 kCal 611 kCal 65 kCal

Alcohol

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DA Plus 10 Page: 3

PAGE 20 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Fat Breakdown for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 1% 9% 0% 10% 8% 7% 25% 50% 75% 100%

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

PAGE 21 DA Plus 10 Page: 4

PAGE 22 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake vs. Goals for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 3741 kcal 63.5 g 1,774.36 kcal 69.25 g 47% 109%

416.0 - 601.0 210.53 g g 82.0 - 143.0 67.87 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 37 g * * * < 300 mg 18.97 g 16.75 g 13.51 g 1.07 g 345.13 mg 115% 51%

Essential Fatty Acids


Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 6.38 g 0.68 g 38% 43%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 23.83 g 70.23 g 63%

Other
Water Alcohol 3.7 L * 2.29 L 9.27 g 62%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 125 mg 15 g 900 g 3000 IU 15 mg 2.81 mg 2.2 mg 25.47 mg 1.84 mg 4.1 g 434.73 g 88.54 mg 1.53 g 656.84 g 6,781.76 IU 2.73 mg 18% 10% 73% 226% 71% 234% 169% 159% 142% 171% 109%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 817.86 mg 14.53 mg 222.03 mg 56% 82% 182%

PAGE 23 DA Plus 10 Page: 5

PAGE 24 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 2,310.76 mg 6.95 mg 3,439.42 mg 0% 25% 50% 49% 63% 229% 75% 100%

PAGE 25 DA Plus 10 Page: 6

PAGE 26 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

MyPlate Analysis for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 5.5 oz. eq. 0.8 cup eq. 2.2 cup eq. 1.6 cup eq. 9.3 oz. eq. 454.7

% Goal 54.7% 19.1% 89.2% 52.4% 132.2% 70.2%

Your results are based on a 3200 calorie pattern. Make Half Your Grains Whole! Aim for at least 5.0 oz. eq.

whole grains.
Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 11.0 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.

PAGE 27 DA Plus 10 Page: 7

PAGE 28 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake Spreadsheet for Apr 25, 2013


Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Meal Breakfast Breakfast Breakfast Breakfast Lunch Dinner Dinner Dinner Quantity 3 cup(s) 2 item(s) 3 item(s) - 1 packet 2 item(s) - Large egg 0.01 gram(s) 6 item(s) - 4 items are 4 wing sections (3 oz) 10 slice(s) - strip large (3" long) 10 item(s) stalk, small (5" long) 24 fluid ounce(s) 16 fluid ounce(s) Carb(g) 0 17.79 79.19 1.12 0 7.5 6.71 5.05 25.3 0 142.66 Poly Fat(g) 0.01 0 1.4 1.41 0 0 0.08 0.13 0 0 3.04 Wt(g) 711 148 105 100 0 124.5 70 170 Kcal(kcal) 7.11 69.56 397.95 155 0 255 28.7 27.2

Beer Water, Tap Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap

Dinner Dinner Protein(g) 0.85 1.26 8.71 12.58 0 19.5 0.65 1.17 3.28 0 48.01 Mono Fat(g) 0.11 0 2.2 4.08 0 0 0.01 0.05 0 0 6.44

712.8 474 2,615.3 Fat(g) 0.14 0.22 6.69 10.61 0 15 0.17 0.29 0 0 33.12 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0

306.5 0 1,247.02 Sat Fat(g) 0.01 0 1.37 3.27 0 0 0.03 0.07 0 0 4.75 Chol(mg) 0 0 0 373 0 75 0 0 0 0 448

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PAGE 30 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled Omega-6(g) 0.01 0 1.34 1.19 0 0 0.08 0.13 0 0 2.75 Water(L) 0.71 0.13 0.01 0.07 0 0 0.06 0.16 0.66 0.47 2.27 Niacin(mg) 1.36 0.94 13.2 0.06 0 0 0.69 0.54 3.66 0 20.45 Vit C(mg) 0 72.22 0.31 0 81.94 Omega-3(g) 0 0 0.06 0.04 0 0 0 0 0 0 0.1 Alcohol(g) 0 0 0 0 0 0 0 0 27.8 0 27.8 Vit B6(mg) 0.01 0.11 1.32 0.12 0 0 0.1 0.13 0.33 0 2.11 Vit D (ug)(g) 0 0 0 2.2 2.2 Diet Fiber(g) 0 2.52 6.3 0 0 0 1.96 2.72 0 0 13.5 Thiamin(mg) 0.1 0.13 0.99 0.07 0 0 0.05 0.04 0.04 0 1.4 Vit B12(g) 0 0 0.03 1.11 0 0 0 0 0.14 0 1.28 Vit A (RAE)(g) 0 0 990.15 149 1,761.05 Sugar(g) 0 13.59 32.83 1.12 0 0.75 3.32 3.11 0 0 54.72 Ribo(mg) 0.54 0.04 1.12 0.51 0 0 0.04 0.1 0.18 0 2.53 Fol (DFE)(g) 14.22 35.52 431.55 44 0 0 13.3 61.2 42.77 0 642.56 Vit A (IU)(IU) 0 0 3299.1 520 16,276.59

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PAGE 32 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap Item Name Coffee, Brewed Orange, Clementines QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry Eggs, Hard Boiled SKIPPED MEAL water FOSTER FARMS Chicken, Wings, Honey BBQ, Cooked Carrots Celery, Stalk Beer Water, Tap Vit C(mg) 0 0 4.13 5.27 0 0 81.94 Alpha-T(mg) 0.07 0.3 0.48 1.03 0 0 0.46 0.46 0 0 2.8 Potas(mg) 348.39 261.96 294 126 0 0 224 442 192.46 4.74 1,893.55 Vit D (ug)(g) 0 0 0 0 0 0 2.2 Calcium(mg) 14.22 44.4 322.35 50 0 120 23.1 68 28.51 14.22 684.8 Zinc(mg) 0.14 0.09 1.94 1.05 0 0 0.17 0.22 0.07 0 3.68 Vit A (RAE)(g) 0 0 584.5 37.4 0 0 1,761.05 Iron(mg) 0.07 0.21 11.86 1.19 0 0.54 0.21 0.34 0.14 0 14.57 Sodium(mg) 14.22 1.48 523.95 124 0 585 48.3 136 28.51 14.22 1,475.68 Vit A (IU)(IU) 0 0 11694.19 763.3 0 0 16,276.59 Magn(mg) 21.33 14.8 88.2 10 0 0 8.4 18.7 42.77 4.74 208.94

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PAGE 34 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake Spreadsheet for Apr 26, 2013


Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 3 tablespoon(s) 2 slice(s) 0.5 cup(s) 3 cup(s) 3 item(s) 1 item(s) - extra large (9" or longer) 0.5 cup(s) 2 item(s) - Large egg 4 item(s) - 2 items are 2 strips 6 item(s) - 2 items are 2 strips 3 slice(s) 3 item(s) - 2 items is 2 links 3 slice(s) 3 tablespoon(s) 1 liter(s) 2 item(s) 1 serving(s) - 1 serving is 1 large size( 5.4oz) 1.5 item(s) - 1 item is 1 medium size (21 fl oz) Carb(g) 19.6 47.38 10.51 0 26.68 34.72 7.34 1.12 4 6 349.01 Wt(g) 54 84 72.5 711 222 152 Kcal(kcal) 76.68 256.2 41.33 7.11 104.34 135.28

Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large

Breakfast Breakfast Breakfast Breakfast

61.5 100 32 48

31.98 155 120 180

Lunch Lunch Lunch Lunch Lunch Dinner Dinner

75 67.5 63 51 676.28 330 154

198.75 120 93.24 45 0 880 500

MCDONALD'S DIET COKE Medium

Dinner

930.51

Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute

Protein(g) 0.25 7.73 0.54 0.85 1.89 1.66 0.74 12.58 4 6 126.89

3,884.29 Fat(g) 0.11 4.96 0.24 0.14 0.33 0.5 0.4 10.61 9 13.5 118.32

2,944.91 Sat Fat(g) 0 0.73 0.02 0.01 0 0.17 0.01 3.27 1 1.5 33.94

PAGE 35 DA Plus 10 Page: 11

PAGE 36 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute Protein(g) 6.86 13.5 14.3 0 0 50 6 0 126.89 Mono Fat(g) 0.02 1.07 0.03 0.11 0 0.05 0.04 4.08 2 3 0.45 1.5 0 0 0 16.44 12.02 0 40.8 Omega-6(g) 0.03 2.42 0.06 0.01 0 0.07 0.15 1.19 0 11.62 Carb(g) 36.8 4.5 7.37 12 0 68 63 0 349.01 Poly Fat(g) 0.06 2.71 0.11 0.01 0 0.11 0.23 1.41 6 9 1.2 2.25 0 0 0 1.6 7.18 0 31.88 Omega-3(g) 0 0.29 0.04 0 0 0.04 0.08 0.04 0 1.16 Fat(g) 2.39 4.5 0.63 0 0 46 25 0 118.32 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0.02 0 0 0 0 3 0 0 3.02 Diet Fiber(g) 0.76 5.63 1.74 0 3.77 3.95 4 0 2 40 Sat Fat(g) 0.52 0.75 0.44 0 0 22 3.5 0 33.94 Chol(mg) 0 0 0 0 0 0 0 373 0 0 0 0 10.08 0 0 160 0 0 543.08 Sugar(g) 18.46 3.54 7.22 0 20.38 18.59 2.72 1.12 0 106.06

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PAGE 38 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Raspberries Eggs, Hard Boiled Omega-6(g) 0 1.07 0 0 0 0 0 6.62 0 11.62 Water(L) 0.03 0.02 0.06 0.71 0.19 0.11 0.05 0.07 0.01 0.02 0.03 0.04 0.04 0 0.68 0.16 0.06 0 2.29 Niacin(mg) 0.13 3.31 0.3 1.36 1.41 1.01 0.37 0.06 45.03 Omega-3(g) 0 0.12 0 0 0 0 0 0.55 0 1.16 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0.17 0.04 0.01 0.17 0.56 0.03 0.12 3.07 Diet Fiber(g) 3 2.03 3 0.13 0 0 4 6 0 40 Thiamin(mg) 0.01 0.22 0.03 0.1 0.19 0.05 0.02 0.07 1.5 2.25 0.4 0.56 0 0 0 0.53 0.5 0 6.43 Vit B12(g) 0 0 0 0 0 0 0 1.11 10.7 Sugar(g) 0 3.8 0 4.22 12 0 14 0 0 106.06 Ribo(mg) 0.01 0.19 0.03 0.54 0.07 0.11 0.02 0.51 0.08 0.12 0.18 0.26 0.18 0 0 0.82 0.05 0 3.17 Fol (DFE)(g) 4.32 74.76 4.35 14.22 53.28 30.4 12.91 44 366.5

PAGE 39 DA Plus 10 Page: 13

PAGE 40 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Niacin(mg) 2.4 3.6 3.59 10.5 0 0 0 12.74 4.25 0 45.03 Vit C(mg) 15.34 0 7.03 0 108.34 13.22 16.11 0 0 0 0 0 0.13 0 0 2.4 12 0 174.57 Alpha-T(mg) 0.11 0.71 0.41 0.07 0.44 0.15 3.62 Vit B6(mg) 0.14 0.21 0.06 0.75 0 0 0 0 0.8 0 3.07 Vit D (ug)(g) 0 0 0 0 0 0 0 2.2 0 0 0 0 0 0 0 0 0 0 2.2 Calcium(mg) 5.94 30.24 4.35 14.22 66.6 7.6 1,357.89 Vit B12(g) 0.48 0.72 0 4.5 0 0 0 3.89 0 0 10.7 Vit A (RAE)(g) 0.54 0 2.17 0 0 4.56 1.23 149 0 0 0 0 0 0 0 0 0 0 157.5 Iron(mg) 0.16 2.86 0.2 0.07 0.31 0.4 21.47 Fol (DFE)(g) 0 0 128.25 0 0 0 0 0 0 0 366.5 Vit A (IU)(IU) 7.55 3.36 39.15 0 0 97.28 20.3 520 0 0 0.75 0 1364.58 300 0 1000 0 0 3,352.96 Magn(mg) 4.86 74.76 4.35 21.33 22.2 41.04 326.1

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PAGE 42 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Item Name Jam, Preserves or Marmalade, All Flavors, Low Sugar Bread, Whole Wheat, Prepared, Toasted Blueberries Coffee, Brewed Orange, Clementines Banana Raspberries Eggs, Hard Boiled MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Bacon Strips, Meat Substitute Bread, White MORNINGSTAR FARMS Veggie Links, Breakfast Sausage KRAFT FREE Singles, Cheese Product, American, Pasteurized Process, Non Fat HEINZ Tomato Ketchup SCHWEPPES Soda, Club MCDONALD'S Double Cheeseburger McDONALD'S French Fries, Large MCDONALD'S DIET COKE Medium Alpha-T(mg) 0.54 1.03 0 0 0.16 0 0 0 0 0 0 0 3.62 Potas(mg) 51.84 289.8 55.83 348.39 392.94 544.16 92.86 126 30 45 86.25 75 148.68 0 0 716.1 862.4 0 3,865.25 Calcium(mg) 15.38 50 0 0 195 0 448.56 0 0 500 20 0 1,357.89 Zinc(mg) 0.05 1.39 0.12 0.14 0.13 0.23 0.26 1.05 0.19 0.29 0.63 0 1.57 0 0 7.92 0.68 0 14.65 Iron(mg) 0.42 1.19 0.72 1.08 2.69 2.7 0.03 0 0 7.2 1.44 0 21.47 Sodium(mg) 0.54 320.04 0.73 14.22 2.22 1.52 0.62 124 460 690 368.25 450 817.74 570 183.16 2300 350 45 6,698.03 Magn(mg) 13.53 10 0 0 18.75 0 0 0 0 66 49.28 0 326.1

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PAGE 44 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake Spreadsheet for Apr 27, 2013


Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium Meal Breakfast Breakfast Breakfast Breakfast Lunch Dinner Dinner Dinner Snacks Quantity 2 tablespoon(s) 3 cup(s) 2 tablespoon(s) 1 slice(s) 0.01 gram(s) 2 item(s) 0.25 cup(s) 1 liter(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 liter(s) Carb(g) 22 0 7 23.69 0 58.09 4 0 25.13 0 139.91 Poly Fat(g) 0 0.01 0 1.36 0 4.15 0 0 0.09 0 5.6 Omega-3(g) 0 0 0 0.15 0 0.79 Wt(g) 37 711 32 42 0 186 61 676.28 182 Kcal(kcal) 200 7.11 190 128.1 0 381.3 130 0 94.64

SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water

Snacks Protein(g) 3 0.85 7 3.86 0 13.67 4 0 0.47 0 32.86 Mono Fat(g) 0 0.11 0 0.53 0 2.34 0 0 0.01 0 2.99 Omega-6(g) 0 0.01 0 1.21 0 4.78

676.28 2,603.56 Fat(g) 11 0.14 16 2.48 0 11.25 11 0 0.31 0 52.18 Trans Fat(g) 0 0 0 0 0 0.2 0 0 0 0 0.2 Diet Fiber(g) 1 0 2 2.81 0 17.99

0 1,131.15 Sat Fat(g) 3.5 0.01 3 0.37 0 4.29 7 0 0.05 0 18.23 Chol(mg) 0 0 0 0 0 9.3 35 0 0 0 44.3 Sugar(g) 21 0 3 1.77 0 49.9

PAGE 45 DA Plus 10 Page: 16

PAGE 46 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed Omega-6(g) 3.48 0 0 0.08 0 4.78 Water(L) 0 0.71 0 0.01 0 0.1 0 0.68 0.16 0.68 2.32 Niacin(mg) 0 1.36 4 1.66 0 3.76 0 0 0.17 0 10.94 Vit C(mg) 0 0 0 0 0 0.74 0 0 8.37 0 9.12 Alpha-T(mg) 0 0.07 1.76 Omega-3(g) 0.62 0 0 0.02 0 0.79 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0.01 0 0.08 0 0.19 0 0 0.08 0 0.35 Vit D (ug)(g) 0 0 0 0 0 0.19 0 0 0 0 0.19 Calcium(mg) 40 14.22 410.9 Diet Fiber(g) 7.81 0 0 4.37 0 17.99 Thiamin(mg) 0 0.1 0 0.11 0 0.35 0 0 0.03 0 0.6 Vit B12(g) 0 0 0 0 0 0.3 0 0 0 0 0.3 Vit A (RAE)(g) 0 0 0 0 0 46.5 0 0 5.46 0 51.96 Iron(mg) 0.72 0.07 7.57 Sugar(g) 3.22 2 0 18.91 0 49.9 Ribo(mg) 0 0.54 0.03 0.09 0 0.19 0 0 0.05 0 0.9 Fol (DFE)(g) 0 14.22 0 37.38 0 238.08 0 0 5.46 0 295.14 Vit A (IU)(IU) 0 0 0 1.68 0 215.76 400 0 98.28 0 715.72 Magn(mg) 0 21.33 131.05

PAGE 47 DA Plus 10 Page: 17

PAGE 48 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Item Name NUTELLA Spread, Hazelnut Coffee, Brewed JIF Peanut Butter, Creamy Bread, Whole Wheat, Prepared, Toasted SKIPPED MEAL water Burrito, Bean and Cheese BUITONI Sauce, Alfredo SCHWEPPES Soda, Club Apple, Medium SCHWEPPES Soda, Club Alpha-T(mg) 0 0.35 0 1 0 0 0.33 0 1.76 Potas(mg) 0 348.39 0 144.9 0 485.46 0 0 194.74 0 1,173.49 Calcium(mg) 0 15.12 0 230.64 100 0 10.92 0 410.9 Zinc(mg) 0 0.14 0 0.69 0 1.6 0 0 0.07 0 2.51 Iron(mg) 0.72 1.43 0 4.41 0 0 0.22 0 7.57 Sodium(mg) 15 14.22 150 160.02 0 1047.18 390 183.16 1.82 183.16 2,144.56 Magn(mg) 0 37.38 0 63.24 0 0 9.1 0 131.05

PAGE 49 DA Plus 10 Page: 18

PAGE 50 Apr 28, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Energy Balance for Apr 25, 2013, Apr 26, 2013, Apr 27, 2013
Date Apr 25, 2013 Apr 26, 2013 Apr 27, 2013 Total: kCal Consumed 1248 2944 1131 5323 kCal Burned 2095 2095 2095 6285 Net kCal -847 849 -964 -962

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

kCal 3741 1774 2095 -321

PAGE 51 DA Plus 10 Page: 19

PAGE 52

PAGE 53

PAGE 54 EXCEL TAB 2 3 Day

DRI GOALS vs. 3-DAY DIET RECORD


DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

3.7 3741 63.5 416 76 0 37 17 1.6

2.29
1774 69.25 210.53 23.83 18.97 6.38 0.68

62% 47%

Kcals g g
g

MACRONUTRIENTS
109% 51% 31% #DIV/0! 51% 38% 43%

g g g
g

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg


mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 125 15 3000 15 1000 8 400 4700 11 1500 ND ND 35 100 ND 1000 2000 50 3000 1000 2500 45 750 NO UL 40 2300 2.81 2.2 25.47 1.84 4.1 88.54 88.54 1.53 656.84 2.73 817.86 14.53 222.03 2310.76 6.95 3439.42 234% 169% 159% 142% 171% 22% 71% 10% 22% 18% 82% 182% 56% 49% 63% 229%

Vitamin E Calcium Iron


Magnesium

MINERALS

Potassium Zinc Sodium

PAGE 55

PAGE 56 APPENDIX: B PERFECT PLAN WB4 & SUPER FOODS WB3- EXCEL tabs 3&4

May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Ryan Haynes 5 ft. 11 inches 175.0 lbs. 30 years 24.4 Male Very Active Yes No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 3741 kcal 63.5 g 416.0 - 601.0 g 82.0 - 143.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 37 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids


Omega-6 Linoleic 17 g

Omega-3 Linolenic

1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

PAGE 57

PAGE 58 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 125 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

PAGE 59

PAGE 60 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Macronutrient Ranges for May 04, 2013, May 05, 2013, May 06, 2013

Macronutrient Ranges
2,000 1,750 1,500

Calories

1,250 1,000 750 500 250 0 Carbs Protein Recommended


Carbs Protein Fats Alcohol Recommended 45%-65% 1,683-2,432 kCal 10%-35% 374-1,309 kCal 20%-35% 748-1,309 kCal 0% 0 kCal

Fat Actual Intake


Yours 53% 14% 36% 1% 1,995 kCal 529 kCal 1,364 kCal 28 kCal

Alcohol

PAGE 61

PAGE 62 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Fat Breakdown for May 04, 2013, May 05, 2013, May 06, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 9% 0% 11% 9% 7% 25% 50% 75% 100%

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

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PAGE 65 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake vs. Goals for May 04, 2013, May 05, 2013, May 06, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 3741 kcal 63.5 g 3,784.17 kcal 132.22 g 101% 208%

416.0 - 601.0 498.63 g g 82.0 - 143.0 151.56 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 37 g * * * < 300 mg 45.85 g 36.91 g 29.18 g 1.14 g 368.2 mg 123% 124%

Essential Fatty Acids


Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 20.32 g 5.65 g 120% 353%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 68.06 g 255.99 g 179%

Other
Water Alcohol 3.7 L * 2.42 L 3.98 g 65%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 125 mg 15 g 900 g 3000 IU 15 mg 3.4 mg 4.96 mg 47.32 mg 4.48 mg 10.98 g 829.6 g 280.37 mg 9.65 g 2,609.57 g 31,394.84 IU 16.8 mg 64% 290% 1,046% 112% 283% 382% 296% 344% 458% 207% 224%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 2,187.04 mg 31.32 mg 595.95 mg 219% 391% 149%

PAGE 66

PAGE 67 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 4,886.2 mg 12.85 mg 4,918.35 mg 0% 25% 50% 75% 100% 104% 117% 328%

PAGE 68

PAGE 69 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

MyPlate Analysis for May 04, 2013, May 05, 2013, May 06, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 7.2 oz. eq. 3 cup eq. 4.7 cup eq. 3 cup eq. 17.1 oz. eq. 912.3

% Goal 71.7% 75.2% 187.4% 100.1% 243.8% 140.8%

Your results are based on a 3200 calorie pattern. Make Half Your Grains Whole! Aim for at least 5.0 oz. eq.

whole grains.
Vary Your Veggies! Aim for this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 11.0 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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PAGE 71 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake Spreadsheet for May 04, 2013


Item Name Banana Meal Breakfast Quantity 1 item(s) - large (8" to 8-7/8" long) 3 item(s) 0.25 cup(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 0.01 gram(s) 5 tablespoon(s) - 2 heaping Tbsp 1.75 cup(s) 2 piece(s) 0.25 cup(s) Whole or halves 1.75 cup(s) 3 tablespoon(s) 0.75 cup(s) cup packed 1 pint(s) 9 tablespoon(s) 15 gram(s) 1 pint(s) 1 item(s) - large (8" to 8-7/8" long) Carb(g) 31.06 26.68 4.01 23.42 0 35 57.85 5 4.3 86.98 0.03 161.85 24.35 586.36 Wt(g) 136 Kcal(kcal) 121.04

Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana

Breakfast Breakfast Breakfast Lunch Dinner

222 29.25 488 0 75

104.34 191.29 244 0 317.5

Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner

434 80 33.5 343 42.6 165 488 45 15 474.07 136

308.14 150 239.86 370.44 305.44 627 204.96 103.05 72.9 260.74 121.04

Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1%

Protein(g) 1.48 1.89 4.45 16.1 0 27.5 17.66 12 2.61 4.39 0.36 0.2 16.45 117.88

3,206.42 Fat(g) 0.45 0.33 19.07 9.66 0 7.5 1.26 10 25.49 1.1 34.55 0 4.73 125.37

3,741.75 Sat Fat(g) 0.15 0 1.79 6.13 0 0.75 0.29 1.5 4 0.24 21.88 0 3.09 44.11

PAGE 72

PAGE 73 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Protein(g) 8.82 2.48 0 1.48 117.88 Mono Fat(g) 0.04 0 2.61 2.73 0 0 0.07 2.5 19.86 0.04 8.95 0 1.35 2.06 0.35 0 0.04 40.61 Omega-6(g) 0.06 0 11.14 0.3 0 4.5 0.41 0 0.44 0.41 1.16 0 0.15 19.7 Carb(g) 24.43 6.32 64 31.06 586.36 Poly Fat(g) 0.1 0 13.8 0.36 0 0 0.6 5 0.5 0.48 1.3 0 0.17 0.2 3.55 0 0.1 26.16 Omega-3(g) 0.04 0 2.66 0.04 0 1.5 0.2 0 0.07 0.08 0.13 0 0.02 7.43 Fat(g) 6.17 4.61 0 0.45 125.37 Trans Fat(g) 0 0 0 0.41 0 0 0 0 0 0 1.4 0 0 0 0.02 0 0 1.83 Diet Fiber(g) 3.54 3.77 1.96 0 0 35 15.62 2 2.68 10.29 0 0 0 98.5 Sat Fat(g) 3.63 0.5 0 0.15 44.11 Chol(mg) 0 0 0 39.04 0 0 0 0 0 0 91.59 0 24.4 0 0 0 0 155.03 Sugar(g) 16.63 20.38 0.76 24.69 0 0 12.6 0 1.39 19.69 0.03 160.08 25.38 351.2

PAGE 74

PAGE 75 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Omega-6(g) 0.2 0.88 0 0.06 19.7 Water(L) 0.1 0.19 0 0.44 0 0 0.35 0 0 0.25 0.01 0 0.44 0 0 0 0.1 1.88 Niacin(mg) 0.9 1.41 0.33 0.45 0 0 2.31 4 0.76 1.17 0.02 0.18 0.45 15.2 Omega-3(g) 0 2.67 0 0.04 7.43 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.5 0.17 0.16 0.19 0 0 0.27 0.3 0.12 0.21 0 0.07 0.18 2.82 Diet Fiber(g) 14.94 5.16 0 3.54 98.5 Thiamin(mg) 0.04 0.19 0.1 0.19 0 0 0.13 1.05 0.24 0.09 0 0 0.1 0.04 0.09 0 0.04 2.29 Vit B12(g) 0 0 0 2.59 0 0 0 2.4 0 0 0.07 0 2.29 7.35 Sugar(g) 0.79 0 52.15 16.63 351.2 Ribo(mg) 0.1 0.07 0.04 0.9 0 0 0.19 0.34 0.03 0.13 0.01 0 0.9 0.11 0.03 0 0.1 2.95 Fol (DFE)(g) 27.2 53.28 28.67 24.4 0 0 69.44 0 3.35 27.44 1.28 1.65 24.4 302.7

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PAGE 77 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Niacin(mg) 0.99 1.32 0 0.9 15.2 Vit C(mg) 11.83 108.34 0.38 0.98 0 1.5 31.68 0 0.23 37.04 0 0 0 0 0.24 142.22 11.83 346.28 Alpha-T(mg) 0.14 0.44 0.2 0.15 0 0 0 0 0.19 3.94 0.99 0 0.05 6.36 Vit B6(mg) 0.05 0.1 0 0.5 2.82 Vit D (ug)(g) 0 0 0 5.86 0 0 0 0 0 0 0.64 0 5.86 0 0 0 0 12.35 Calcium(mg) 6.8 66.6 28.67 585.6 0 100 121.52 20 23.45 58.31 10.22 136.95 610 2,164.21 Vit B12(g) 0 0 0 0 7.35 Vit A (RAE)(g) 4.08 0 0.29 268.4 0 0 34.72 0 0 1570.94 291.38 0 283.04 0 0 0 4.08 2,456.94 Iron(mg) 0.35 0.31 0.85 0.1 0 4.5 6.99 1.8 0.89 3.26 0.01 1.17 0.15 28.12 Fol (DFE)(g) 14.4 0 0 27.2 302.7 Vit A (IU)(IU) 87.04 0 5.85 927.2 0 0 651 0 0 31449.6 1064.57 0 956.48 9 8.1 0 87.04 35,245.89 Magn(mg) 36.72 22.2 46.22 53.68 0 0 147.56 0 39.53 41.16 0.85 14.85 53.68 767.97

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PAGE 79 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Item Name Banana Orange, Clementines Nuts, Walnut, English, Chopped Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D SKIPPED MEAL water MANITOBA HARVEST Protein Powder, Hemp with Fiber Beans, Lima, Canned WORTHINGTON LOMA LINDA Chik N (Chicken), Fried w/ Gravy, Chicken Substitute, Frozen Nuts, Macadamia, Dry Roasted, with Salt Added Potatoes, Sweet, Canned with Syrup, Drained Butter, Unsalted Sugar, Brown Milk, Low Fat, 1% Cocoa Powder, Unsweetened Seeds, Chia, Dried TREE TOP 100% Juice, Grape Banana Alpha-T(mg) 0.04 0.08 0 0.14 6.36 Potas(mg) 486.88 392.94 128.99 683.2 0 0 1236.9 70 121.61 661.99 10.22 219.45 732 685.8 61.05 497.78 486.88 6,475.69 Calcium(mg) 57.6 94.65 237.04 6.8 2,164.21 Zinc(mg) 0.2 0.13 0.9 2.34 0 0 2.78 0 0.43 0.55 0.04 0.05 2.05 3.06 0.69 0 0.2 13.44 Iron(mg) 6.24 1.16 0 0.35 28.12 Sodium(mg) 1.36 2.22 0.58 229.36 0 25 1093.68 430 88.78 133.77 4.69 46.2 214.72 9.45 2.4 35.56 1.36 2,319.12 Magn(mg) 224.55 50.25 0 36.72 767.97

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PAGE 81 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake Spreadsheet for May 05, 2013


Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 2 tablespoon(s) 3 cup(s) 4 slice(s) 3 tablespoon(s) 1 item(s) - Large egg 0.25 cup(s) 0.5 tablespoon(s) 2 piece(s) wedge, large (1/8 of large melon) 16 fluid ounce(s) - 8 fl oz is 1 cup 0.25 cup(s) 1 item(s) - 1 burrito (chips not included) 0.25 cup(s) chopped 0.25 cup(s) cup 0.25 cup(s) shredded 1 item(s) - 1 item is 1 taco 1 tablespoon(s) 1 pint(s) 12 fluid ounce(s) 0.01 gram(s) 1 liter(s) 0.5 cup(s) Wt(g) 37 711 152 48 50 36.25 7.1 204 Kcal(kcal) 200 7.11 360 285 77.5 20.66 50.91 69.36

Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D

Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Lunch Lunch Lunch Dinner Snacks Snacks

488 42.75 371 40 4 17.5 177 12 480 355 0 676.28 64 3,972.88 Fat(g) 11 0.14 4 24 5.3 0.12 5.76 0.39 9.66 150.97

244 61.13 720 16 0.92 4.38 320 23.16 200 102 0 0 372.48 3,134.61 Sat Fat(g) 3.5 0.01 0 4.5 1.63 0.01 3.65 0.1 6.13 44.35

Protein(g) 3 0.85 16 10.5 6.29 0.27 0.06 1.71 16.1 124.71

Carb(g) 22 0 72 10.5 0.56 5.25 0 16.65 23.42 324.24

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PAGE 83 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Protein(g) 3.85 39 0.44 0.09 0.22 13 0.25 0 0.7 0 0 12.37 124.71 Mono Fat(g) 0 0.11 0 0 2.04 0.02 1.49 0.01 2.73 0.06 0 0.01 0 0 0 0.61 0 0 0 0 6.08 13.15 Omega-6(g) 0 0.01 0 0 22.31 Carb(g) 11.21 56 3.74 0.15 1.01 31 0.35 50 5 0 0 15.4 324.24 Poly Fat(g) 0 0.01 0 0 0.71 0.05 0.22 0.17 0.36 0.1 0 0.01 0 0 0 0.1 0 0 0 0 21.05 22.76 Omega-3(g) 0 0 0 0 0.31 Fat(g) 0.28 38 0.04 0.02 0.02 18 2.37 0 0 0 0 31.87 150.97 Trans Fat(g) 0 0 0 0 0 0 0.23 0 0.41 0 0 0 0 0 0 0 0 0 0 0 0 0.65 Diet Fiber(g) 1 0 8 3 34.54 Sat Fat(g) 0.06 16 0.02 0 0.01 4 1.38 0 0 0 0 3.34 44.35 Chol(mg) 0 0 0 0 186.5 0 15.27 0 39.04 0 100 0 0 0 45 6.24 0 0 0 0 0 392.05 Sugar(g) 21 0 16 4.5 148.93

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PAGE 85 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Omega-6(g) 0.59 0.03 0.19 0.07 0.3 0.04 0 0.01 0 0 0 0.07 0 0 0 0 20.98 22.31 Water(L) 0 0.71 0 0 0.04 0.03 0 0.18 0.44 0.03 0 0.04 0 0.02 0 0.01 0 0 0 0.68 0 2.16 Omega-3(g) 0.02 0.02 0.02 0.09 0.04 0.06 0 0 0 0 0 0.01 0 0 0 0 0.04 0.31 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 11.93 0 0 0 11.93 Diet Fiber(g) 0 0.87 0 1.84 0 3.85 4 0.68 0.11 0.44 5 0 0 0 0 0 5.76 34.54 Thiamin(mg) 0 0.1 0.24 0 0.03 0.01 0 0.08 0.19 0.08 0 0.02 0 0.01 0 0 0 0 0 0 0.07 0.84 Sugar(g) 0.56 3.61 0 16.03 24.69 0.15 4 1.7 0.03 0.56 4 0.35 50 0 0 0 1.75 148.93 Ribo(mg) 0 0.54 0.14 0.05 0.26 0.01 0 0.04 0.9 0.03 0 0.01 0 0.01 0 0.02 3.4 0 0 0 0.16 5.56

PAGE 86

PAGE 87 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light Niacin(mg) 0 1.36 4.8 6 0.03 0.15 0 1.5 0.45 0.14 0 0.05 0 0.04 0 0.01 40 0 0 0 4.51 59.03 Vit C(mg) 0 0 0 0 0 3.52 0 74.87 0.98 0.34 15 2.96 1.08 6.41 12 0.11 0 0 118.15 Vit B6(mg) 0 0.01 0 0 0.06 0.02 0 0.15 0.19 0.1 0 0.05 0 0.02 0 0.01 4 0 0 0 0.51 5.11 Vit D (ug)(g) 0 0 0 0 1.1 0 0.11 0 5.86 0 0 0 0 0 0 0.05 0 0 7.11 Vit B12(g) 0 0 0 0 0.56 0 0.01 0 2.59 0 0 0 0 0 0 0.03 12 0 0 0 0 15.19 Vit A (RAE)(g) 0 0 0 0 74.5 1.09 48.56 344.76 268.4 0 0 0 13.48 0.88 0 21.12 0 0 772.79 Fol (DFE)(g) 0 14.22 32 0 22 2.17 0.21 42.84 24.4 73.53 0 7.6 2.48 7.52 0 0.84 0 0 0 0 151.68 381.5 Vit A (IU)(IU) 0 0 0 0 260 19.58 177.43 6899.28 927.2 0 1000 0.8 269.92 17.15 400 69.12 0 0 10,046.23

PAGE 88

PAGE 89 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Item Name NUTELLA Spread, Hazelnut Coffee, Brewed OROWEAT Bread, Whole Grain, Honey Whole Wheat JIF Peanut Butter, Creamy Eggs, Hard Boiled Blueberries Butter, Unsalted Cantaloupe Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Beans, Pinto, Boiled RUBIO'S Burrito, Steak, Baja Grill Onions, Chopped Coriander or Cilantro Vit C(mg) 0 0 0.9 118.15 Alpha-T(mg) 0 0.07 0 0 0.51 0.21 0.16 0.1 0.15 0.4 0 0.01 0.1 0.03 0 0.05 0 0 0 0 16.7 18.5 Potas(mg) 0 348.39 0 0 63 27.91 1.7 544.68 683.2 186.39 0 58.4 20.84 2,525.19 Vit D (ug)(g) 0 0 0 7.11 Calcium(mg) 40 14.22 80 0 25 2.17 1.7 18.36 585.6 19.67 300 9.2 2.68 7 150 13.2 0 0 0 0 44.8 1,313.6 Zinc(mg) 0 0.14 0 0 0.52 0.06 0.01 0.37 2.34 0.42 0 0.07 0.02 7.41 Vit A (RAE)(g) 0 0 0 772.79 Iron(mg) 0.72 0.07 2.88 1.08 0.6 0.1 0 0.43 0.1 0.89 2.7 0.08 0.07 0.08 2.7 0.02 0 0 0 0 2.43 14.96 Sodium(mg) 15 14.22 600 225 62 0.36 0.78 32.64 229.36 0.43 2430 1.6 1.84 4,952.34 Vit A (IU)(IU) 0 0 5.76 10,046.23 Magn(mg) 0 21.33 0 0 5 2.17 0.14 24.48 53.68 21.38 0 4 1.04 2.1 0 1.2 0 0 0 0 82.56 219.08

PAGE 90

PAGE 91 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Cabbage, Shredded RUBIO'S Taco, Fish Especial Sour Cream MONSTER Energy Drink, Assault MILLERCOORS Beer, Domestic, Coors Light SKIPPED MEAL water SCHWEPPES Soda, Club Seeds, Sunflower Kernels, Dry Roasted, Salted Potas(mg) 29.75 0 16.92 0 0 0 0 544 2,525.19 Zinc(mg) 0.03 0 0.05 0 0 0 0 3.39 7.41 Sodium(mg) 3.15 510 9.6 360 10.8 0 183.16 262.4 4,952.34

PAGE 92

PAGE 93 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake Spreadsheet for May 06, 2013


Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 0.25 cup(s) 0.25 cup(s) 2 cup(s) 6 item(s) - 1 packet 2 tablespoon(s) 2 item(s) - Large egg 2 item(s) - 2 items are 2 cookies 3 tablespoon(s) 0.25 cup(s) cup, sliced 0.25 cup(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 7 item(s) - 2 items are 2 strips 3 item(s) - 2 items is 2 links 3 item(s) - 1 item is 1 bun 3 slice(s) - 1.2 oz 30 gram(s) 16 fluid ounce(s) - 6.75 fl oz is 1 box 1.5 cup(s) 1 tablespoon(s) 6 tablespoon(s) 0.5 cup(s) 0.5 cup(s) 6 cup(s) 1 cup(s) 1 cup(s) - cup chopped 0.5 cup(s) slivered 2 ounce(s) boneless 1.5 tablespoon(s) 3 tablespoon(s) 1 teaspoon(s) Wt(g) 36.25 36 474 210 18 100 28 Kcal(kcal) 20.66 15.48 4.74 795.9 93.33 155 140

Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch

43.5 41.5 30.75 488 56 67.5 213 57 30 474.07

148.77 13.28 15.99 244 210 120 570 180 145.8 260.74

Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground

Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner

240 14.2 102 113 113 180 70 128 54 56.69 20.25 47.7 2.1 5,075.58

172.8 101.81 90 70 70 41.4 85.4 52.48 310.5 61.8 179.01 41.98 5.27 4,476.15

PAGE 94

PAGE 95 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Meal Dinner Dinner Snacks Snacks Quantity 0.25 teaspoon(s) 1 liter(s) 1 liter(s) 1 item(s) - 1 pouch Carb(g) 5.25 3.46 0 158.38 6 1.12 20 1.77 3.19 3.67 23.42 7 4.5 111 3 12.64 64 34.22 0.01 24 18 18 6.53 6.7 12.26 11.7 0 0 8.12 1.34 0 0 0 585.3 Wt(g) 1.5 676.28 676.28 177 5,075.58 Fat(g) 0.12 0.18 0.09 13.38 6 10.61 6 14.9 0.12 0.2 9.66 15.75 4.5 7.5 13.5 9.22 0 2.11 11.52 0 0 0 0.7 4.69 0.31 26.69 0.28 20.25 0 0.07 0 0 0 178.34 Kcal(kcal) 0 0 0 60 4,476.15 Sat Fat(g) 0.01 0.01 0.01 2.75 0.67 3.27 2 8.39 0.01 0.01 6.13 1.75 0.75 1.5 7.5 1 0 0.3 7.29 0 0 0 0.11 0.65 0.05 2.01 0.1 2.8 0 0.03 0 0 0 49.08

Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club

Protein(g) 0.27 0.5 0.57 17.43 4 12.58 2 2.58 0.28 0.37 16.1 7 13.5 18 9 4.96 0 3.55 0.12 0 0 0 5.15 9.16 1.19 11.46 13.83 0 0.23 0.22 0 0 0 154.06

PAGE 96

PAGE 97 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name CAPRI SUN Juice Drink, Wild Cherry Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Item Name Blueberries Blackberries Protein(g) 0 154.06 Mono Fat(g) 0.02 0.02 0.07 4.39 0 4.08 0 3.75 0.02 0.02 2.73 3.5 1.5 0 0 0.69 0 0.55 2.98 0 0 0 0.02 1.06 0.02 16.68 0.07 14.78 0 0.02 0 0 0 0 56.96 Omega-6(g) 0.03 0.07 18.94 Carb(g) 16 585.3 Poly Fat(g) 0.05 0.1 0 2.8 0 1.41 0 0.63 0.06 0.12 0.36 10.5 2.25 0 0 7.1 0 0.96 0.43 0 0 0 0.3 2.65 0.15 6.52 0.08 2.13 0 0.02 0 0 0 0 38.63 Omega-3(g) 0.02 0.03 9.21 Fat(g) 0 178.34 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0.41 0 0 0 0 0.04 0 0 0.47 0 0 0 0 0 0 0.01 0 0 0 0 0 0 0 0 0.93 Diet Fiber(g) 0.87 1.91 71.13 Sat Fat(g) 0 49.08 Chol(mg) 0 0 0 0 0 373 0 47.85 0 0 39.04 0 0 0 45 0 0 0 30.53 0 0 0 0 0 0 0 22.11 0 0 0 0 0 0 0 557.53 Sugar(g) 3.61 1.76 267.86

PAGE 98

PAGE 99 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled Omega-6(g) 0 2.68 0 1.19 0 0.45 0.04 0.08 0.3 0 0 0 0 1.75 0 0.93 0.39 0 0 0 0.05 2.34 0.15 6.51 0 1.98 0 0.01 0 0 0 0 18.94 Water(L) 0.03 0.03 0.47 0.01 0 0.07 3.2 Omega-3(g) 0 0.13 2.67 0.04 0 0.08 0.03 0.04 0.04 0 0 0 0 5.35 0 0.03 0.04 0 0 0 0.25 0.31 0 0 0 0.15 0 0 0 0 0 0 9.21 Alcohol(g) 0 0 0 0 0 0 0 Diet Fiber(g) 0 12.6 4.67 0 0 0 0.83 2 0 3.5 3 6 0 10.32 0 6 0 0 2 2 3.96 0.77 3.58 6.59 0 0 0 0.53 0 0 0 0 71.13 Thiamin(mg) 0.01 0.01 0.07 1.98 0 0.07 7.05 Sugar(g) 0 65.67 0 1.12 7 1.4 2.03 1.36 24.69 0 0 18 3 0 52.15 0 0.01 24 15 15 0.76 0 6.07 2.1 0 0 7.13 0.01 0 0 0 16 267.86 Ribo(mg) 0.01 0.01 0.36 2.24 0 0.51 6.37

PAGE 100

PAGE 101 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Water(L) 0 0.02 0.04 0.03 0.44 0.02 0.04 0 0.03 0 0 0.2 0 0 0 0 0.16 0.05 0.11 0 0.04 0 0.04 0 0 0.68 0.68 0 3.2 Niacin(mg) 0.15 0.23 0.91 26.39 0 0.06 0 0.06 0.16 0.18 67.73 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0.01 0 2.64 0 0.12 0 0.01 0.02 0.02 5.51 Thiamin(mg) 0 0.01 0.01 0.01 0.19 2.62 0.56 0.67 0 0.19 0 0.01 0 0 0 0 0.14 0.24 0.08 0.11 0.07 0 0 0 0 0 0 0 7.05 Vit B12(g) 0 0 0 0.06 0 1.11 0 0.11 0 0 10.41 Ribo(mg) 0 0.05 0.01 0.01 0.9 0.14 0.26 0.51 0.16 0.05 0 0.01 0 0 0 0 0.34 0.08 0.07 0.55 0.07 0 0 0 0 0 0 0 6.37 Fol (DFE)(g) 2.17 9 9.48 863.1 0 44 0 4.79 9.96 6.46 1,804.59

PAGE 102

PAGE 103 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage Niacin(mg) 0.45 4.2 10.5 6 0 2.65 0 0.08 0.01 0 0 0 1.3 0.8 1.26 1.83 10.47 0 0 0.02 0 0 0 0 67.73 Vit C(mg) 3.52 7.56 0 0.63 0 0 0 0 24.4 8.06 0.98 0 0 376.68 Vit B6(mg) 0.19 0.25 0.75 0 0 0.21 0 0.01 0 0 0 0 0.35 0.12 0.18 0.08 0.53 0 0 0.01 0 0 0 0 5.51 Vit D (ug)(g) 0 0 0 0 0 2.2 0 0.26 0 0 5.86 0 0 9.49 Vit B12(g) 2.59 0.84 4.5 0 0 0 0 0 0.02 0 0 0 0 0 0 0 1.18 0 0 0 0 0 0 0 10.41 Vit A (RAE)(g) 1.09 3.96 0 1980.3 0 149 0 159.21 0.42 0.62 268.4 0 0 4,598.99 Fol (DFE)(g) 24.4 0 0 306 0 0 0 2.4 0.43 0 0 0 349.2 120.4 24.32 27 1.13 0 0 0.36 0 0 0 0 1,804.59 Vit A (IU)(IU) 19.58 77.04 0 6598.2 0 520 0 584.21 4.98 10.15 927.2 0 0 48,892.41

PAGE 104

PAGE 105 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Vit C(mg) 0 0 0.48 142.22 0 0 0 60 60 50.58 10.71 7.55 0 0 0 0 0 0 0 0 0 376.68 Alpha-T(mg) 0.21 0.42 0.05 0.97 0 1.03 0 0.13 0.12 0.27 0.15 0 0 0 0 0.15 0 25.53 Vit D (ug)(g) 0 0 0 0 0 0.21 0 0 0 0 0 0 0 0.96 0 0 0 0 0 0 0 9.49 Calcium(mg) 2.17 10.44 9.48 644.7 53.33 50 1.95 42.63 6.64 7.69 585.6 0 0 180 600 189.3 237.04 3,083.3 Vit A (RAE)(g) 0 0 0 0 14.4 97.13 0 0 0 844.2 0.7 1068.8 0 10.2 0 0 0.57 0 0 0 0 4,598.99 Iron(mg) 0.1 0.22 0.05 23.73 1.2 1.19 0.72 0.16 0.17 0.21 0.1 1.26 2.7 5.4 0 2.32 0 50.87 Vit A (IU)(IU) 0 600 16.2 0 264 354.86 600 0 0 16878.6 7.7 21383.66 0.54 34.02 0 0 11.49 0 0 0 0 48,892.41 Magn(mg) 2.17 7.2 14.22 176.4 0 10 0 3.91 5.39 6.76 53.68 0 0 0 0 100.5 0 800.79

PAGE 106

PAGE 107 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Item Name Blueberries Blackberries Coffee, Brewed QUAKER Instant Oatmeal, Fruit and Cream Variety, Dry ARROWHEAD MILLS Seeds, Flax Eggs, Hard Boiled KEEBLER Cookies, Old Fashioned, Sugar (FS) Cream Cheese Strawberries Raspberries Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D MORNINGSTAR FARMS Bacon Strips, Meat Substitute MORNINGSTAR FARMS Veggie Links, Breakfast Sausage OROWEAT Buns, Hot Dog, Country Potato KRAFT Singles, Cheese, American, Pasteurized Process, Slices Seeds, Chia, Dried TREE TOP 100% Juice, Grape Hominy, Yellow, Canned Butter, Unsalted HEINZ Tomato Ketchup TREE TOP Applesauce, Strawberry TREE TOP Applesauce, Original Alpha-T(mg) 0 0.33 0 0 0 3.65 0 0.84 14.16 0.14 2.91 0 0.02 0 0 0 0 25.53 Potas(mg) 27.91 58.32 232.26 588 100 126 0 60.03 63.5 46.43 683.2 52.5 75 0 134.52 122.1 497.78 21.6 3.41 0 150 150 5,657.74 Calcium(mg) 24 3.41 0 0 0 178.2 46.9 42.24 142.56 2.27 0.2 12.88 9.3 0.36 0 0 0 3,083.3 Zinc(mg) 0.06 0.19 0.09 3.88 0 1.05 0 0.22 0.06 0.13 2.34 0.34 0 0 1.42 1.37 0 2.52 0.01 0 0 0 17.72 Iron(mg) 1.49 0 0 0 0 4.88 1.47 0.38 2.01 0.44 0.11 0.34 0.2 0 0 0 0 50.87 Sodium(mg) 0.36 0.36 9.48 1047.9 0 124 100 139.63 0.42 0.31 229.36 805 450 900 750 4.8 35.56 504 1.56 1140 0 0 7,483.59 Magn(mg) 38.4 0.28 0 0 0 142.2 50.4 15.36 144.72 19.84 0 5.72 3.59 0.01 0 0 0 800.79

PAGE 108

PAGE 109 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Spinach, Chopped, Raw Bean Sprouts, Soybeans, Mature Seeds, Raw Carrots Almonds, Slivered Tuna, Yellowfin or Ahi, Raw Oil, Olive Vinegar, Balsamic Pepper, Black, Ground Salt, Table SCHWEPPES Soda, Club SCHWEPPES Soda, Club CAPRI SUN Juice Drink, Wild Cherry Potas(mg) 1004.4 338.8 409.6 380.7 250.02 0.2 53.42 27.91 0.12 0 0 0 5,657.74 Zinc(mg) 0.95 0.82 0.31 1.66 0.21 0 0.04 0.02 0 0 0 0 17.72 Sodium(mg) 142.2 9.8 88.32 0.54 25.51 0.41 10.97 0.42 581.37 183.16 183.16 15 7,483.59

PAGE 110

PAGE 111 May 07, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Energy Balance for May 04, 2013, May 05, 2013, May 06, 2013
Date May 04, 2013 May 05, 2013 May 06, 2013 Total: kCal Consumed 3741 3134 4476 11351 kCal Burned 2095 2095 2095 6285 Net kCal 1646 1039 2381 5066

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

kCal 3741 3784 2095 1689

PAGE 112

PAGE 113

PERFECT PLAN ANALYSIS


DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 6.23 3124.41 121.89 397.12 65.52 33.69 26.65 5.63 168% 84% 192% 95% 86% #DIV/0! 91% 157% 352% -3.94 1350.41 -52.64 -186.59 -41.69 0 -14.72 -20.27 -4.95 0.4 -0.65 -1.24 -0.68 -2.37 -393.84 -181.27 -7.8 1251.32 -8.18 1016.96 -9.96 WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit

RDA/AI

A
UL

B
Deficient <70% Excess >120%

E=(AC)

F=(D-B)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

3.7 3741 63.5 416 76 0 37 17 1.6

0 0 0 0 0 0 0 0 0

2.29 1774 69.25 210.53 23.83 0 18.97 6.38 0.68

62% 47% 109% 51% 31% #DIV/0! 51% 38% 43%

106% 36% 83% 45% 55% #DIV/0! 40% 119% 309%

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg


mcg mcg 1.2 1.3 16 1.3 2.4 400 125 15 3000 15 ND ND 35 100 ND 1000 2000 50 3000 1000 2.81 2.2 25.47 1.84 4.1 88.54 88.54 1.53 656.84 2.73 234% 169% 159% 142% 171% 22% 71% 10% 22% 18% 2.41 2.85 26.71 2.52 6.47 482.38 269.81 9.33 1908.16 10.91 201% 219% 167% 194% 270% 121% 216% 62% 64% 73% -33% 50% 8% 52% 99% 98% 145% 52% 42% 55%

Vitamin E

MINERALS
Calcium Iron mg mg 1000 8 2500 45 817.86 14.53 82% 182% 1834.82 24.49 183% 306% 102% 125%

Magnesium

mg mg mg mg

400 4700 11 1500

750 NO UL 40 2300

222.03 2310.76 6.95 3439.42

56% 49% 63% 229%

698.21 5062.56 15.71 2235.68

175% 108% 143% 149%

-476.18 -2751.8 -8.76 1203.74

119% 59% 80% -80%

Potassium Zinc Sodium

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)

PAGE 114

SUPER FOODS MEAL PLAN USAGE


1 2 3 4 5 6 7 8 9 10

List Super Food

Sunflower Seeds

Eggs

Raspberries

Blackberries

Spinach

Chia Seeds

Flax Seeds

Sweet Potatoes

Bananas

Lima Beans

ortion Size

.5c

3ea

.25c

.25c

6c

45gms

2tbsp

1.75c

1ea

1.75c

DAY 1

akfast ch ner ck 1 ck 2 DAY 2


1.0

15.0

1.8

1.0

1.8

akfast ch ner ck 1 ck 2

0.5

DAY 3
2.0 0.3 0.3 30.0 6.0 2.0

akfast ch ner ck 1 ck 2

tal Used

0.5

3.0

0.3

0.3

6.0 45.0

2.0

1.8

1.0

1.8

se numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

PAGE 115

PAGE 116 WB3 : 10 SUPER FOODS (Also included is all the nutritional values from the amount that I ate of them.)

WB3: Super Foods


List your 10 Super Foods here. As an example:
1. Walnut 2. Bananas 3. Yogurt

These are some super foods :) SUPER Foods


1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 1. Sunflower seeds 2. EGGS 3. Raspberries 4. Blackberries 5. Spinach 6. Chia seeds 7. Flax seeds 8. Sweet potatoes 9. Bananas 10. Lima beans

PAGE 117 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Ryan Haynes 5 ft. 11 inches 175.0 lbs. 30 years 24.4 Male Very Active Yes No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 3741 kcal 63.5 g 416.0 - 601.0 g 82.0 - 143.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 37 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 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

11.

PAGE 118 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 125 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

12.

PAGE 119 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Macronutrient Ranges for Jun 11, 2013

Macronutrient Ranges
2,000 1,750 1,500 1,250 13. 14. 15. 16. 17. 18. 19. 20.

Calories

1,000 750 500 250 0 Carbs Protein Recommended 21.


Carbs Protein Fats Alcohol Recommended 45%-65% 1,683-2,432 kCal 10%-35% 374-1,309 kCal 20%-35% 748-1,309 kCal 0% 0 kCal

Fat Actual Intake


Yours 52% 16% 37% 0% 761 kCal 236 kCal 539 kCal 0 kCal

Alcohol

PAGE 120 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Fat Breakdown for Jun 11, 2013


Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid 0% 0% 5% 6% 21% 25% 50% 75% 100%

Unspecified 6% * Transfat data is not yet reported by all sources and therefore may be under-represented.

PAGE 121 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake vs. Goals for Jun 11, 2013


Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 3741 kcal 63.5 g 1,464.23 kcal 58.92 g 39% 93%

416.0 - 601.0 190.33 g g 82.0 - 143.0 59.91 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 37 g * * * < 300 mg 7.74 g 9.33 g 33.65 g 0.06 g 186.5 mg 62% 21%

Essential Fatty Acids


Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 24.89 g 11.31 g 146% 707%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 61.26 g 45.14 g 161%

Other
Water Alcohol 3.7 L * 0.9 L 0g 24%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 125 mg 15 g 900 g 3000 IU 15 mg 0.89 mg 1.28 mg 14.74 mg 2.52 mg 0.56 g 660.58 g 116.91 mg 1.1 g 2,612.27 g 51,014.05 IU 22.53 mg 7% 290% 1,700% 150% 94% 23% 165% 74% 98% 92% 194%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 801.56 mg 21.78 mg 636.95 mg 80% 272% 159%

22.

Jun 11, 2013

Ryan Haynes, fasttransam@gmail Profile: Ryan Haynes, 3 Day Average


Nutrient Potassium Zinc Sodium

23.

24. 6
Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

MyPlate Analysis for Jun 11, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories 25. 26. Your results are based on a 3200 calorie pattern. 27. 28. Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole grains. 29. 30. Vary Your Veggies! Aim for this much every week: 31. 32. Dark Green Vegetables = 3.0 cups weekly 33. Orange Vegetables = 2.0 cups weekly 34. Dry Beans &Peas = 3.0 cups weekly 35. Starchy Vegetables = 3.0 cups weekl200 calories per day for you, talk to your instructor for guidance
on h Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 0 oz. eq. 4.8 cup eq. 1.4 cup eq. 0 cup eq. 18 oz. eq. 0

% Goal 0% 118.8% 56.9% 0% 256.6% 0%

PAGE 122

PAGE 123 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Intake Spreadsheet for Jun 11, 2013


Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Quantity 45 gram(s) 1.75 cup(s) 0.5 cup(s) 1 item(s) - Large egg 0.25 cup(s) 0.25 cup(s) 6 cup(s) 1.75 cup(s) Cubes 2 tablespoon(s) 1 item(s) - large (8" to 8-7/8" long) Carb(g) 18.95 57.85 15.4 0.56 3.67 3.46 6.53 46.83 6 31.06 190.33 Poly Fat(g) 10.65 0.6 21.05 0.71 0.12 0.1 0.3 0.03 0 0.1 33.65 Omega-3(g) 8.02 0.2 0.04 0.02 11.31 Wt(g) 45 434 64 50 30.75 36 180 232.75 18 136 Kcal(kcal) 218.7 308.14 372.48 77.5 15.99 15.48 41.4 200.17 93.33 121.04

Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled

Protein(g) 7.44 17.66 12.37 6.29 0.37 0.5 5.15 3.65 4 1.48 58.92 Mono Fat(g) 1.04 0.07 6.08 2.04 0.02 0.02 0.02 0 0 0.04 9.33 Omega-6(g) 2.63 0.41 20.98 0.59 24.89

1,226.5 Fat(g) 13.83 1.26 31.87 5.3 0.2 0.18 0.7 0.12 6 0.45 59.91 Trans Fat(g) 0.06 0 0 0 0 0 0 0 0 0 0.06 Diet Fiber(g) 15.48 15.62 7.1 0 61.26

1,464.23 Sat Fat(g) 1.5 0.29 3.34 1.63 0.01 0.01 0.11 0.04 0.67 0.15 7.74 Chol(mg) 0 0 0 186.5 0 0 0 0 0 0 186.5 Sugar(g) 0 12.6 1.75 0.56 45.14

36.

PAGE 124 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Item Name Seeds, Chia, Dried Omega-6(g) 0.08 0.07 0.05 0.03 0 0.06 24.89 Water(L) 0 0.35 0 0.04 0.03 0.03 0.16 0.18 0 0.1 0.9 Niacin(mg) 3.97 2.31 4.51 0.03 0.18 0.23 1.3 1.3 0 0.9 14.74 Vit C(mg) 0.72 31.68 0.9 0 8.06 7.56 50.58 5.59 0 11.83 116.91 Alpha-T(mg) 0.23 22.53 Omega-3(g) 0.04 0.03 0.25 0 2.67 0.04 11.31 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.31 0.27 0.51 0.06 0.02 0.01 0.35 0.49 0 0.5 2.52 Vit D (ug)(g) 0 0 0 1.1 0 0 0 0 0 0 1.1 Calcium(mg) 283.96 801.56 Diet Fiber(g) 2 1.91 3.96 6.98 4.67 3.54 61.26 Thiamin(mg) 0.28 0.13 0.07 0.03 0.01 0.01 0.14 0.18 0 0.04 0.89 Vit B12(g) 0 0 0 0.56 0 0 0 0 0 0 0.56 Vit A (RAE)(g) 0 34.72 0 74.5 0.62 3.96 844.2 1650.2 0 4.08 2,612.27 Iron(mg) 3.47 21.78 Sugar(g) 1.36 1.76 0.76 9.73 0 16.63 45.14 Ribo(mg) 0.08 0.19 0.16 0.26 0.01 0.01 0.34 0.14 0 0.1 1.28 Fol (DFE)(g) 0 69.44 151.68 22 6.46 9 349.2 25.6 0 27.2 660.58 Vit A (IU)(IU) 24.3 651 5.76 260 10.15 77.04 16878.6 33020.17 0 87.04 51,014.05 Magn(mg) 150.75 636.95

37.

PAGE 125 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average Item Name Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Item Name Seeds, Chia, Dried Beans, Lima, Canned Seeds, Sunflower Kernels, Dry Roasted Eggs, Hard Boiled Raspberries Blackberries Spinach, Chopped, Raw Potatoes, Sweet ARROWHEAD MILLS Seeds, Flax Banana Alpha-T(mg) 0 16.7 0.51 0.27 0.42 3.65 0.61 0 0.14 22.53 Potas(mg) 183.15 1236.9 544 63 46.43 58.32 1004.4 784.37 100 486.88 4,507.45 Calcium(mg) 121.52 44.8 25 7.69 10.44 178.2 69.82 53.33 6.8 801.56 Zinc(mg) 2.06 2.78 3.39 0.52 0.13 0.19 0.95 0.7 0 0.2 10.93 Iron(mg) 6.99 2.43 0.6 0.21 0.22 4.88 1.42 1.2 0.35 21.78 Sodium(mg) 7.2 1093.68 1.92 62 0.31 0.36 142.2 128.01 0 1.36 1,437.04 Magn(mg) 147.56 82.56 5 6.76 7.2 142.2 58.19 0 36.72 636.95

38.

PAGE 126 Jun 11, 2013 Ryan Haynes, fasttransam@gmail.com Profile: Ryan Haynes, 3 Day Average

Energy Balance for Jun 11, 2013


Date Jun 11, 2013 Total: kCal Consumed 1463 1463 kCal Burned 2095 2095 Net kCal -632 -632

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

kCal 3741 1463 2095 -632

39.

PAGE 127 APPENDIX: C - WB5 Exclusive Web Link (Scribd.com) & WB6 Super Food Chosen WB5- http://www.scribd.com/doc/140542706/HaynesR-WB4redo WB6-

WB6: Your #1 Super Food


Here is a website to access the whole foods of the season: http://www.sfma.net/consumer/inseason.shtml#septdec
1. List your #1 Super Food which you PROPOSE to use for your Wellness Book write up, PPT presentation (week 16), and nutrient dense project. You may CHOSE ANY UNIQUE WHOLE FOOD that either resides on your list and WB4 currently or NOT. Let your imagination run wild. I will confirm this food is yours on a first come first serve basis. 2. Provide which growers association(s) which you have identified at this time which you plan to research further.

THIS IS FIRST COME FIRST SERVE. IF YOU ARE READY TO COMMIT TO YOUR SUPERFOOD YOU WANT TO DO A REPORT AND PPT ON FOR YOUR WELLNESS BOOK, PLEASE PROCEED. If you would like to wait until we meet on Wednesday, this is fine. You only risk having to find another whole food which you will do your report, PPT, and nutrient dense project. Mangoes

PAGE 128 APPENDIX : D WB8 WELLNESS STRATEGIES Wellness Strategies

WELLNESS STRATEGIES Ryan Haynes


CHO1. Multi-whole grain toast for breakfast 2. Low sugar granola bars as a snack 3. Banana for lunch 4. Whole grain pasta for dinner w/marinara sauce or vegetables instead of alfredo sauce 5. Berries as a snack PRO1. Drink plenty of low fat milk each day 2. Spoon of peanut butter at breakfast 3. Have a baked chicken breast for lunch 4. Have some baked fish for dinner 5. Beef jerky for a snack LIPIDS1. Snack on some nuts 2. Fry with a bit of extra virgin olive oil 3. Have an avocado and tomato, whole grain bread, sandwich for lunch

PAGE 129

4. Eat chia seeds also a good source of omega 3 5. Toasted, unsalted, sunflower seeds as a snack

FLUIDS1. Have a cup of coffee and low fat milk in the morning 2. Take a couple liters of water to work with you 3. Get a big drink at the water fountain when you walk by 4. Drink some low fat milk with your dinner 5. Have a glass of water before bed

ACTIVITIES1. Participate in recess/p.e. activities at school 2. Weight train 2-4 times a week 3. Do sit-ups and push-ups daily 4. Play sports such as basketball and soccer 5. Go for a bike ride

PAGE 130 APPENDIX: E WB9 EXCEL

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 374.1 6.35 41.6 3.8 SKIP 37 SKIP 1.7 0.16 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 25 3 600 3 200 1.6 80 940 2.2 SKIP

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2


0.74 748.2 12.7 83.2 7.6

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

3.7 3741

MACRONUTRIENTS
g g
g g g

63.5 416
38

g
g

17
1.6

mg mg mg mg mcg mcg mg mcg


mcg mcg mg mg mg mg mg
mg

VITAMINS 1.2 0.12 1.3 0.13 16 1.6 1.3 0.13 2.4 0.24 400 40 125 12.5 15 1.5
3000 15 1000 8 400 4700 11 1500
300 1.5 100 0.8 40 470 1.1

Vitamin E Calcium Iron


Magnesium

MINERALS

Potassium Zinc Sodium

PAGE 131

DRI GOALS vs. 3-DAY DIET RECORD


DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

3.7 3741 63.5 416 76 0 37 17 1.6

2.29
1774 69.25 210.53 23.83 18.97 6.38 0.68

62% 47%

Kcals g g
g

MACRONUTRIENTS
109% 51% 31% #DIV/0! 51% 38% 43%

g g g
g

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg


mcg mcg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 125 15 3000 15 1000 8 400 4700 11 ND ND 35 100 ND 1000 2000 50 3000 1000 2500 45 750 NO UL 40 2.81 2.2 25.47 1.84 4.1 88.54 88.54 1.53 656.84 2.73 817.86 14.53 222.03 2310.76 6.95 234% 169% 159% 142% 171% 22% 71% 10% 22% 18% 82% 182% 56% 49% 63%

Vitamin E Calcium Iron


Magnesium

MINERALS

Potassium Zinc

Sodium

mg

1500

2300

3439.42

229%

PAGE 132

PERFECT PLAN ANALYSIS


DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 6.23 3124.41 121.89 397.12 65.52 33.69 26.65 5.63 168% 84% 192% 95% 86% #DIV/0! 91% 157% 352% -3.94 1350.41 -52.64 -186.59 -41.69 0 -14.72 -20.27 -4.95 0.4 -0.65 -1.24 -0.68 -2.37 -393.84 -181.27 -7.8 1251.32 -8.18 WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

NUTRIENT

Unit

RDA/AI

A
UL

B
Deficient <70% Excess >120%

E=(AC)

F=(D-B)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

3.7 3741 63.5 416 76 0 37 17 1.6

0 0 0 0 0 0 0 0 0

2.29 1774 69.25 210.53 23.83 0 18.97 6.38 0.68

62% 47% 109% 51% 31% #DIV/0! 51% 38% 43%

106% 36% 83% 45% 55% #DIV/0! 40% 119% 309%

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg


mcg mcg 1.2 1.3 16 1.3 2.4 400 125 15 3000 15 ND ND 35 100 ND 1000 2000 50 3000 1000 2.81 2.2 25.47 1.84 4.1 88.54 88.54 1.53 656.84 2.73 234% 169% 159% 142% 171% 22% 71% 10% 22% 18% 2.41 2.85 26.71 2.52 6.47 482.38 269.81 9.33 1908.16 10.91 201% 219% 167% 194% 270% 121% 216% 62% 64% 73% -33% 50% 8% 52% 99% 98% 145% 52% 42% 55%

Vitamin E

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

1000 8 400 4700 11 1500

2500 45 750 NO UL 40 2300

817.86 14.53 222.03 2310.76 6.95 3439.42

82% 182% 56% 49% 63% 229%

1834.82 24.49 698.21 5062.56 15.71 2235.68

183% 306% 175% 108% 143% 149%

1016.96 -9.96 -476.18 -2751.8 -8.76 1203.74

102% 125% 119% 59% 80% -80%

Potassium Zinc Sodium

PAGE 133

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal (column B)

SUPER FOODS MEAL PLAN USAGE


1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2

Sunflower Seeds

Eggs

Raspberries

Blackberries

Spinach

Chia Seeds

Flax Seeds

Sweet Potatoes

Bananas

Lima Beans

.5c

3ea

.25c

.25c

6c

45gms

2tbsp

1.75c

1ea

1.75c

DAY 1

15.0

1.8

1.0

1.8

DAY 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner


1.0

0.5

DAY 3
2.0 0.3 0.3 30.0 6.0 2.0

Snack 1 Snack 2

Total Used

0.5

3.0

0.3

0.3

6.0 45.0

2.0

1.8

1.0

1.8

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.

PAGE 134

SUPER FOODS NUTRITION PROFILE


1 2 3 4 5 6 7 8 9 10

List Super Food

Sunflo wer Seeds

Eggs

Raspbe rries

Black berri es

Spinach

Chia Seeds

Flax Seeds

Sweet Potatoes

Bananas

Lima Beans

Portion Size
QUANTITY

.5c

3ea

.25c

.25c

6c

45gms

2tbsp

1.75c

1ea

1.75c

NUTRIENT

Unit

Good
0.37

Excellent
0.74

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

1.5g 372.5

111 .9g 231 18 3 0

26.25 g 16 0.25 3.75 2

31.7 5g 15.5 0.5 3.75 1.9

164.4 g 42 6 6 4.2

2.205g 220.5 7.2 19.8 16.965

1.4g 110 4 6 5.6

329g 451.5 8.75 103.25 7.525

102g 121 1 31 3.5

325.5 332.5 21 63 20.3

Skip g g
g 6.35 41.6 3.8 0 0 0

MACRONUTRIENTS
12.35 15.4 7.1

Skip Skip g
g 1.7 0.16 3.4 0.32 41.96 0.088 3

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12

1.7 82 0.1 17 0 0.9 0 0.3 1.8

76.5 38.75 0 0 0.175 0.025 0

0.06 7 0.03 38 0 0 0.22 5 0 0

46.8 248.4 0 0.6 1.2 0.6 0

2.6033 7.8984 0 0 0 0 0

1.212 4.676 0.4 0 0.6 0 0

0.3168 0.0582 0.175 0.35 4.2 1.05 0

0.062 6 0.036 7 0 0.1 0.9 0.5 0

0.2188 0.097 0.175 0.175 1.05 0.35 0

VITAMINS mg mg
0.12 0.13 0.24 0.26 3.2 0.26 0.48 0.05 0.15 4.5 0.5 0

mg 1.6 mg 0.13 mcg 0.24

Folate Vitamin C Vitamin D Vitamin A


(RAE)

mcg 40 mg 12.5 mcg 1.5


mcg 300

80 25 3 600

151.5 0.9 0 5.75I U

66 0 0 879 IU

6.45 8.05 0 10.15 IU

9 7.55 0 77I U 10.4 5 0.22 5 7.2 58.2 5 0.2

349.2 50.4 0 1687 8IU

0 0 0 0

17.8 0.2 0 0

49.175 23.275 0
38822IU

27.2 11.8 0 87IU

210 0 0 0

Calcium Iron
Magnesium

mg mg mg mg mg mg

100 0.8 40 470 1.1

200 1.6 80 940 2.2 Skip

44.8 2.45 82.5 544 3.4

75 1.8 15 189 1.5

7.675 0.2 6.775 46.5 0.125

178.2 4.8 142.2 1002 1.2

283.95 0 0 72 1.575

52.2 1.2 80.4 166.6 0.8

133.88 5.95 107.1 936.25 0.875

6.8 0.4 36.7 487 0.2

88.55 7.7 164.5 927.5 2.8

Potassium Zinc Sodium

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