Nutrition Journal

Meals from 06/27/13 - 06/28/13     Skinny's Meals     Your plan is based on a 2200 Calorie allowance.   Date   Breakfast Lunch Dinner Snacks   06/27/13   1 medium (7" to 7-7/8" long) Banana, raw   EMPTY 5 small (2" across) Cookies, butter or sugar cookie 1 medium (2-2/3" across) Peach, raw   2 large egg(s) Eggs, fried, with vegetable oil 2 enchilada Enchilada with chicken, beans, and cheese, tomato- based sauce   1 cup (school carton) Milk, reduced fat (2%) 1 cup (school carton) Milk, reduced fat (2%)   3 cup (8 fl oz) Water, tap 1 cup Rice, white, regular, cooked (with salt, no fat added)   1 can (12 fl oz) Soft drink, cream soda   3 cup (8 fl oz) Water, tap   06/28/13   ½ sandwich Peanut butter and jelly sandwich   EMPTY 1 cup Rice, white, regular, cooked (with salt, no fat added)   EMPTY   2½ fillet Tilapia, baked or broiled with butter   2 cup Vegetables, stew type, (potatoes, carrots, onions, celery), cooked without fat     1 Fruit 2 O bottle (16 fl oz) Water, bottled, sweetened, with low or no calorie sweetener

Skinny's Nutrients Report 06/27/13 - 06/28/13
Your plan is based on a 2200 Calorie allowance.
Nutrients	Target	Average Eaten	Status
Total Calories	2200 Calories	1248 Calories	Under
Protein (g)***	46 g	64 g	OK
Protein (% Calories)***	10 - 35% Calories	21% Calories	OK
Carbohydrate (g)***	130 g	167 g	OK
Carbohydrate (% Calories)***	45 - 65% Calories	53% Calories	OK
Dietary Fiber	25 g	12 g	Under
Total Fat	20 - 35% Calories	28% Calories	OK
Saturated Fat	< 10% Calories	10% Calories	Over
Monounsaturated Fat	No Daily Target or Limit	10% Calories	No Daily Target or Limit
Polyunsaturated Fat	No Daily Target or Limit	5% Calories	No Daily Target or Limit
Linoleic Acid (g)***	12 g	6 g	Under
Linoleic Acid (% Calories)***	5 - 10% Calories	5% Calories	OK
α-Linolenic Acid (g)***	1.1 g	0.6 g	Under
α-Linolenic Acid (% Calories)***	0.6 - 1.2% Calories	0.4% Calories	Under
Omega 3 - EPA	No Daily Target or Limit	14 mg	No Daily Target or Limit
Omega 3 - DHA	No Daily Target or Limit	182 mg	No Daily Target or Limit
Cholesterol	< 300 mg	343 mg	Over
Minerals	Target	Average Eaten	Status
Calcium	1000 mg	587 mg	Under
Potassium	4700 mg	2142 mg	Under
Sodium**	< 2300 mg	1963 mg	OK
Copper	900 µg	814 µg	Under
Iron	18 mg	8 mg	Under
Magnesium	310 mg	200 mg	Under
Phosphorus	700 mg	978 mg	OK
Selenium	55 µg	106 µg	OK
Zinc	8 mg	5 mg	Under
Vitamins	Target	Average Eaten	Status
Vitamin A	700 µg RAE	818 µg RAE	OK
Vitamin B6	1.3 mg	1.3 mg	OK
Vitamin B12	2.4 µg	4.0 µg	OK
Vitamin C	75 mg	37 mg	Under
Vitamin D	15 µg	8 µg	Under
Vitamin E	15 mg AT	5 mg AT	Under
Vitamin K	90 µg	32 µg	Under
Folate	400 µg DFE	326 µg DFE	Under
Thiamin	1.1 mg	0.8 mg	Under
Riboflavin	1.1 mg	1.1 mg	OK
Niacin	14 mg	14 mg	OK
		268 mg   First Day 6/27/13—  Second day 6/28/13                     v.        CARBOHYDRATES-    Examine Your Carbohydrate Intake 3.   How many grams of carbohydrate do you consume in an average day? 232 grams consumed in an average day 110 grams consumed 4.   How many calories does this represent?  Remember 1 gram of carbohydrate contributes 4 calories. 928 calories. 440 calories 5.   What percentage of your total calories is contributed by carbohydrate? 57% calories 47% calories 6.   How does this figure compare with the recommendation that 45 to 65 percent of the calories in your diet should come from carbohydrate? It is on track because the recommended percent is 45-65, and I have 57% I am on track  because I have 47% calories coming  from  carbohydrate.   7.   No more than 10 percent of calories should come from refined foods/foods high in sugars.  Sort the carbohydrate-containing food items you listed into three groups:  (Make three lists.) 1.  List 1-foods containing complex carbohydrate (foods found on the bread/starchy vegetable exchange lists). Bread/Starchy Vegetables ·        2 Tortillas Bread/Starchy Vegetables ·        Sandwich  Bread ·        Vegetables 2.   List 2-nutritious foods containing simple carbohydrate (foods on the milk and fruit lists). ·        Milk ·        Cheese ·        Banana ·        Peach     None 3.   List 3-foods containing mostly concentrated simple carbohydrate (sugar, honey, molasses, syrup, jam, jelly, candy, cakes, doughnuts, sweet rolls, soft drinks, etc.) ·        Soft drink ·        Cookies ·        Sweeten  Melon Water  (sugar) ·        Jelly & peanut butter                                    v.        FAT-        Examine Your Fat Intake 8.   How many grams of fat do you consume on an average day? 303 Calories 47 calories 9.   How many calories does this represent?  Remember 1 gram of fat contributes 9 calories 2727  calories 423 calories 10.               What percentage of your total energy is contributed by fat? 11.               Fat should contribute not more than 20-35 percent of total energy.  How does your fat intake compare with this level?  If it is higher, look over your food records.  What specific foods could you cut down on to bring your total fat intake into line? 12.               How much cholesterol do you consume daily?  How does it compare with the limit of 300 milligrams/day?  What foods could you cut back on to lower it?                            vi.        PROTEIN-    Evaluate Your Protein Intake 1.   How many grams of protein do you consume on an average day? 59 grams 70 grams 2.   How many calories does this represent?  Remember 1 gram of protein contributes 4 calories. 236 calories 280 Calories 3.   What percentage of your total energy is contributed by protein? 14%  32 % 4.   Protein should contribute about 10 to 35 percent of total energy.  How does your protein intake compare with this recommendation?                                         It is on track.                                 I am fine. I am on track                                  vii.        VITAMINS/MINERALS-  Evaluate Your Vitamin and Mineral Intakes 1.   World Health Organization recommendation is to consume no more than 6 grams of salt.  “Salt” refers to the salt that you shake onto foods.  But food labels list only sodium, which needs to be translated into salt.  Therefore, a calculation is necessary.  For instance, translate milligrams of sodium listed on your analysis sheets into grams of salt by dividing the number of milligrams of sodium by 400.  Example:  if you ate 1200 milligrams of sodium, that would translate to 3 grams of salt.  Next, roughly estimate the amount of salt you add to foods.  You can weigh the salt shaker at the start and end of the day 2049 of Sodium 5 grams of salt 1877 of sodium 4.7 grams  of  sodium 2.   Which foods that you eat are high in sodium?  Is there another way you could enjoy these foods without too much sodium? Enchiladas/Rice/Beans/eggs Yes, I can add just a little bit. I ate tilapia /rice Yes,. I can  cut a lot of salt 10.               CONCLUSION:                                  viii.        Reflect on the analyses. Write at least one paragraph describing what you learned form this activity. What changes would you make to your diet?  I have learned that I am not eating as well as I should. I am skipping lunch, and I am not having a good breakfast. I also see that I am eating a heavy dinner. Dinner is my main plate, instead of having a balanced diet through the day. I am going to start eating three times a day, but properly. I am not going to eat dinner (my only meal of the day) by eight o’clock, when I didn’t eat my nutrients during all day.  I understand what I am doing wrong, and I am going to change this bad diet Now.	Under