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Comment on your food diary in this cell before you analyse your diet. Notice the number of words in the cell above to keep
words you have used. You need not adjust the formating of this cell. The cell will wrap around the text as can be seen here
print preview to ensure all your text can be seen before printing. If needed, adjust the height of this cell.
Part 3: Suggestions to improve your diet. Is supplement required? (Max 400 words)
Age 22 yrs
Height 1.6 m
Weight 50 kg
Body Mass Index (BMI) 19.5 Classification: Normal
Gender F
Activity 1.2
*Men > 19 yo, EER = 662 (9.53 age [y]) + PA (15.91 weight [kg]+ 539.6 height [m])
*Women > 19 yo, EER = 354 (6.91 age [y]) + PA (9.36 weight [kg]+ 726 height [m])
Some of my activities:
Activity No of hours per day
Attending lectures 6
Sitting at the computer 2
Play stressful online multiplayer games 4
Light jog/brisk walk 0.5
Day Day 1
Meal Breakfast Morning T Lunch
Name of Food Milo Banana Milo Rice Beef, rend KANGKONG
Quantity 1 cup 1 whole 1 cup 0.5 cup 46.06 100
Energy (kcal) 223 105 223 97 104 132
Protein (g) 8.9 1.3 8.9 1.8 10 3
Total fat (g) 8.6 0.4 8.6 0.4 7 10
Saturated fat (g) 5 0.1 5 0 5 4
Dietary fibre (g) 1.1 3.1 1.1 0.5 1 2
Carbohydrate (g) 28.9 27 28.9 20.7 1 7
Cholesterol (mg) 27 0 27 0 30 12
Sodium (mg) 230.6 1.2 230.6 3.3 320 728
Sugar (g) 5 5 0 1 2
Monounsaturated fat (g) 2.2 0 2.2 0.1 1 4
Polyunsaturated fat (g) 0.5 0.1 0.5 0 0 1
Calcium (mg) 339 6 339 7 12 144
Iron (mg) 3.76 0.3 3.76 1.46 2 2
Potassium (mg) 577.7 422.4 577.7 7.4 162 838
Phosphorus (mg) 84 102
Zinc (mg) 1.16 0.17 1.16 0.4 5 0
Selenium (mcg) 12.5 1.2 12.5 4 11 0
Vitamin A (mcg) 903.7 3.5 903.7 0 34 94
Thiamin (mg) 0.75 0.03 0.75 0.06 0 0
Riboflavin (mg) 1.31 0.08 1.31 0.01 0 0
Vitamin C (mg) 31.8 10.3 31.8 0 0 3
Water (g) 265 88.4 265 55.6 25 78
Trans fatty acids (g) 0 0 0 0 N.A N.A
MyPyramid or MyPlate
Grain group (ounce equivalents) 1
Vegetable group (cups) 2
Fruit group (cups) 1
Meat group (ounce equivalents) 2
Milk and Dairy group (cup) 1 1
My Pyramid
Grain group 2 2.2 2.2 2.1 6
Vegetable group 5 5.25 5.25 5.2 5
Fruit group 2 2 2 2.0 4
Meat group 4 2.25 2.25 2.8 5.5
Milk and Dairy group 4 1.3 1.3 2.2 3
* You may summarise your results using MyPlate Daily Checklist. Check www.choosemyplate.gov website
Protein CarbohydraFats
Ratio of energy intake 17% 41% 42%
Acceptable Macronutrient Distribution Range (AMDR) 10 to 35 % 45 to 65% 20 to 35%
1 2
2 1 5
0.5 0.5 2
2 4
1 1 4 1
UL Notes
From Energy Expenditure to maintain weight
plate.gov website
1 1 2.5
3 2 1 6
0.5 0.5
2 2 4.25
1 1 2
shrimp, stir-fried
Spaghetti with mushroom sauce
Ingredients Cream Shitake mushroom Button Mushroom
NUS:
Amount used 1 tbsp Ensure it2reflects
unit the 35 g
Food Energy correct amount used.
NUS:
Amounts Per Selected Serving Calories kJ Calories kJ Calories kJ One may use calories or kJ for the
Calories 51.8 217 20.8 87 15.4 unit 64.5
of energy. The same unit mus
be use for estimated energy
Calories from Carbohydrate 1.7 7.1 18.4 77 7.7 32.2
expenditure.
Calories from Fat 48.8 204 0.6 2.6 2 8.4
Calories from Protein 1.3 5.4 1.8 7.6 5.7 23.9
Calories from Alcohol 0 0 0 0 0 0
Carbohydrates
Amounts Per Selected Serving
Total Carbohydrate 0.4 g 5.2 g 2.3 g
Dietary Fiber 0g 0.8 g 0.7 g
Starch 0g
Sugars 0g 0.2 g 1.2 g
Sucrose 0 mg
Glucose 1036 mg
Fructose 119 mg
Lactose 0 mg
Maltose 0 mg
Galactose 0 mg
Fats & Fatty Acids
Amounts Per Selected Serving
Total Fat 5.6 g 0g 0.2 g
Saturated Fat 3.5 g 0g 0g
4:00 180 mg 0 mg 0 mg
6:00 107 mg 0 mg 0 mg
8:00 62 mg 0 mg 0 mg
10:00 139 mg 1.4 mg 0 mg
12:00 156 mg 0.8 mg 0 mg
13:00
14:00 558 mg 1.4 mg 0 mg
15:00 0 mg
16:00 1460 mg 8.6 mg 24.5 mg
17:00 0 mg
18:00 673 mg 3.6 mg 6.3 mg
19:00
20:00 0 mg
22:00 0 mg
24:00:00 0 mg
Monounsaturated Fat 1.6 g 0g 0g
14:01 0 mg
15:01 0 mg
16:1 undifferentiated 124 mg 6.2 mg 0 mg
16:1 c 0 mg
16:1 t 0 mg
17:01 0 mg
18:1 undifferentiated 1396 mg 10.6 mg 0 mg
18:1 c 0 mg
18:1 t 0 mg
20:01 0 mg 0 mg 0 mg
22:1 undifferentiated 0 mg 5.4 mg 0 mg
22:1 c 0 mg
22:1 t 0 mg
24:1 c 0 mg
Polyunsaturated Fat 0.2 g 0g 0.1 g
16:2 undifferentiated
18:2 undifferentiated 125 mg 9.6 mg 97.3 mg
18:2 n-6 c,c
18:2 c,t
18:2 t,c
18:2 t,t
18:2 i
18:2 t not further defined
18:03 80.7 mg 1 mg 0 mg
18:3 n-3, c,c,c
18:3 n-6, c,c,c
18:4 undifferentiated 0 mg 0 mg 0 mg
20:2 n-6 c,c 0 mg
20:3 undifferentiated 0 mg
20:3 n-3
20:3 n-6
20:4 undifferentiated 0 mg 0 mg 0 mg
20:4 n-3
20:4 n-6
20:5 n-3 0 mg 0 mg 0 mg
22:02
22:5 n-3 0 mg 0 mg 0 mg
22:6 n-3 0 mg 0 mg 0 mg
Total trans fatty acids
Total trans-monoenoic fatty acids
Total trans-polyenoic fatty acids
Total Omega-3 fatty acids 80.7 mg 1 mg
Total Omega-6 fatty acids 125 mg 9.6 mg 97.3 mg
Protein & Amino Acids
Amounts Per Selected Serving
Protein 0.3 g 0.6 g 2.2 g
Tryptophan 4.3 mg 2.2 mg 24.5 mg
Threonine 14 mg 34.8 mg 74.9 mg
Isoleucine 18.6 mg 28.4 mg 53.2 mg
Leucine 30.1 mg 47.6 mg 84 mg
Lysine 24.5 mg 24 mg 74.9 mg
Methionine 7.7 mg 12.6 mg 21.7 mg
Cystine 2.8 mg 13.8 mg 8.4 mg
Phenylalanine 14.8 mg 34 mg 59.5 mg
Tyrosine 14.8 mg 22.6 mg 30.8 mg
Valine 20.6 mg 34 mg 162 mg
Arginine 11.1 mg 45.4 mg 54.6 mg
Histidine 8.4 mg 11.2 mg 39.9 mg
Alanine 10.7 mg 39.6 mg 139 mg
Aspartic acid 23.4 mg 53.2 mg 137 mg
Glutamic acid 64.3 mg 180.6 mg 240 mg
Glycine 6.5 mg 29 mg 64.4 mg
Proline 29.9 mg 29 mg 53.2 mg
Serine 16.7 mg 35.4 mg 65.8 mg
Hydroxyproline
Vitamins
Amounts Per Selected Serving
Vitamin A 220 IU 0 IU 0 IU
Retinol 60.8 mcg 0 mcg 0 mcg
Retinol Activity Equivalent 61.7 mcg 0 mcg 0 mcg
Alpha Carotene 0 mcg 0 mcg 0 mcg
Beta Carotene 10.8 mcg 0 mcg 0 mcg
Beta Cryptoxanthin 0 mcg 0 mcg 0 mcg
Lycopene 0 mcg 0 mcg 0 mcg
Lutein+Zeaxanthin 0 mcg 0 mcg 0 mcg
Vitamin C 0.1 mg 0.2 mg 1.5 mg
Vitamin D 7.8 IU 12.6 IU
Vitamin E (Alpha Tocopherol) 0.2 mg 0 mg 0 mg
Beta Tocopherol 0 mg
Gamma Tocopherol 0 mg
Delta Tocopherol 0 mg
Vitamin K 0.5 mcg 0 mcg 0 mcg
Thiamin 0 mg 0 mg 0.1 mg
Riboflavin 0 mg 0 mg 0.3 mg
Niacin 0 mg 1 mg 2.5 mg
Vitamin B6 0 mg 0 mg 0.1 mg
Folate 0.6 mcg 11.4 mcg 11.2 mcg
Food Folate 0.6 mcg 11.4 mcg 11.2 mcg
Folic Acid 0 mcg 0 mcg 0 mcg
Dietary Folate Equivalents 0.6 mcg 11.4 mcg 11.2 mcg
Vitamin B12 0 mcg 0 mcg 0 mcg
Pantothenic Acid 0 mg 1.6 mg 1 mg
Choline
Betaine
Minerals
Amounts Per Selected Serving
Calcium 9.8 mg 0.8 mg 2.1 mg
Iron 0 mg 0.2 mg 0.3 mg
Magnesium 1.1 mg 9.2 mg 6.3 mg
Phosphorus 9.3 mg 20.6 mg 60.2 mg
Potassium 11.2 mg 107.4 mg 223 mg
Sodium 5.7 mg 1 mg 3.5 mg
Zinc 0 mg 0.6 mg 0.4 mg
Copper 0 mg 0.4 mg 0.2 mg
Manganese 0 mg 0 mg 0 mg
Selenium 0.1 mcg 3.2 mcg 6.5 mcg
Fluoride 0.5 mcg
Sterols
Amounts Per Selected Serving
Cholesterol 20.6 mg 0 mg 0 mg
Phytosterols
Campesterol
Stigmasterol
Beta-sitosterol
Other
Amounts Per Selected Serving
Alcohol 0g 0g 0g
Water 8.7 g 10.6 g 64.7 g
Ash 0.1 g 0.4 g 0.6 g
Caffeine 0 mg 0 mg 0 mg
Theobromine 0 mg 0 mg 0 mg
Sauteed Onions Paramesan Cheese Spaghetti cooked, salted milk Total
28 g 5g 140 g 0.25 cup
NUS:
One mayCalories
use calorieskJ
or kJ for theCalories kJ Calories kJ Calories kJ Calories
unit of energy. The37same unit 155
must 21.6 90.4 220 921 30 125.5 396.6
be use for estimated energy
expenditure. 9 37.7 0.8 3.3 177 741 8.95 37.45 223.55
27.2 114 12.6 52.8 10.9 45.6 14.6 61 116.7
1.1 4.6 8.2 34.3 31.8 133 6.45 27 56.35
0 0 0 0 0 0 0 0 0
22.1 IU 0 IU 51 IU 293.1
5.9 mcg 0 mcg 14 mcg 80.7
6 mcg 0 mcg 14 mcg 81.7
0 mcg 0 mcg 0 mcg 0
1.6 mcg 0 mcg 2.5 mcg 14.9
0 mcg 0 mcg 0 mcg 0
0 mcg 0 mcg 0 mcg 0
0 mcg 9.8 mcg 0 mcg 9.8
0.5 mg 0 mg 0 mg 0 mg 2.3
20 IU 40.4
0.2 mg 0 mg 0.1 mg 0.05 mg 0.55
0 mg 0 mg 0 mg 0
1.6 mg 0.7 mg 0 mg 2.3
0.4 mg 0 mg 0 mg 0.4
6 mcg 0.1 mcg 0 mcg 0.1 mcg 6.7
0 mg 0 mg 0.4 mg 0 mg 0.5
0 mg 0 mg 0.2 mg 0.1 mg 0.6
0 mg 0 mg 2.4 mg 0.05 mg 5.95
0.1 mg 0 mg 0.1 mg 0 mg 0.3
0.6 mcg 0.5 mcg 102 mcg 2.5 mcg 128.8
0.6 mcg 0.5 mcg 9.8 mcg 2.5 mcg 36.6
0 mcg 92.4 mcg 0 mcg 92.4
0.5 mcg 167 mcg 2.5 mcg 193.2
0.1 mcg 0 mcg 0.2 mcg 0.3
0 mg 0 mg 0.2 mg 0.2 mg 3
1.8 mg 7.15 mg 8.95
0 mg 0.3 mg 0.3
0g 0g 0g 0g 0
22.4 g 1g 87 g 44.15 g 238.55
0.1 g 0.4 g 0.8 g 0.35 g 2.75
0 mg 0 mg 0 mg 0
0 mg 0 mg 0 mg 0
kJ
1660.4
935.75
488.4
235.8
0
NUS:
g Check that all the units
g in the row are the same
before adding them.
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