1 Special K Mocha Bar
1 lettuce chicken salad w/ lite ranch
1 boiled egg
2 T. peanut butter
1 piece whole grain bread
Curry chicken pasta
* 1 cup pasta whole grain
* 11/2 cup celery
* 1/2 cup carrot
* 1 cube curry
1 cup potato chips
lemon sweet tea w/ honey
Let's see the dietary analysis.
| Nutrient | Your Intake | Recommendation or
Acceptable Range |
|---|---|---|
| Food Energy/Total Calories (kcals) | 1179 | 2034 |
| Protein (gm) | 40 | 46 |
| Carbohydrate (gm) | 126 | 130 |
| Total Fiber (gm) | 21 | 25 |
| Total Fat (gm) | 63.1 | 26.2 - 45.8 |
| Saturated Fat (gm) | 12.7 | <> |
| Monounsaturated Fat (gm) | 25 | ** |
| Polyunsaturated Fat (gm) | 21 | ** |
| Linoleic (omega 6) (gm) | 18.9 | 12 |
| Alpha Linolenic (omega 3) (gm) | 1.7 | 1.1 |
| Cholesterol (mg) | 243 | <> |
| Vitamin A (mcg RAE) | 585.3 | 700 |
| Vitamin C (mg) | 23.3 | 75 |
| Vitamin E (mg a-TE) | 9 | 15 |
| Thiamin (mg) | 0.6 | 1.1 |
| Riboflavin (mg) | 0.7 | 1.1 |
| Niacin (mg) | 12.4 | 14 |
| Folate (mcg, DFE) | 230.5 | 400 |
| Vitamin B6 (mg) | 1 | 1.3 |
| Vitamin B12 (mcg) | 0.8 | 2.4 |
| Calcium (mg) | 273.2 | 1000 |
| Phosphorus (mg) | 679.9 | 700 |
| Magnesium (mg) | 215.6 | 310 |
| Iron (mg) | 6.4 | 18 |
| Zinc (mg) | 5 | 8 |
| Selenium (mcg) | 76.3 | 55 |
| Potassium (mg) | 1730 | 4700 |
| Sodium (mg) | 2095 | 1500 - 2300 |
| Dietary Guidelines
Recommendations | Emoticon | Number of cup/
oz. Equ. Eaten | Number of cup/oz.
Equ. Recommended |
|---|---|---|---|
| Grain | | 3.3 oz equivalent | 6 oz equivalent |
| Vegetable | | 3.6 cup equivalent | 2.5 cup equivalent |
| Fruit | | 1 cup equivalent | 2 cup equivalent |
| Milk | | 0 cup equivalent | 3 cup equivalent |
| Meat and Beans | | 4.3 oz equivalent | 5.5 oz equivalent |
| Dietary Guidelines
Recommendations | Emoticon | Amount Eaten | Recommendation or Goal |
|---|---|---|---|
| Total Fat | | 48.2% of total calories | 20% to 35% |
| Saturated Fat | | 9.7% of total calories | less than 10% |
| Cholesterol | | 243 mg | less than 300 mg |
| Sodium | | 2095 mg | less than 2300 mg |
| Oils | * | * | * |
| Discretionary calories (solid fats,
added sugars, and alcohol) | * | * | * |
| Milk Intake |  0 cup equivalent |
| Milk Recommendation | 3 cup equivalent |
| Meat and Beans Intake |  4.3 oz equivalent |
| Meat and Beans Recommendation | 5.5 oz equivalent |
| Vegetables Intake |  3.6 cup equivalent |
| Vegetables Recommendation | 2.5 cup equivalent |
| Fruits Intake |  1 cup equivalent |
| Fruits Recommendation | 2 cup equivalent |
| Grains Intake |  3.3 oz equivalent |
| Grains Recommendation | 6 oz equivalent |
Note:
1. reduce fat intake by lowering dressing and chips.
2. replace special K with whole grain bread or cereals.
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