2 T. peanut butter
Chocolate milk
* 2 T. Nesquik
* 1 C. 2% milk
1 pear
1 small bag of pretzel
2 C. porridge
1 large potato, stir-fried
1/3 C. red wine
2 C. ginger hot water w/ 2 T. brown sugar added
1 C. 2% milk
| Intake | Recommended | |
| Milk | 1.9 cup | 3 cup |
| Meat & Bean | 2.5 oz | 5.5 oz |
| Vegetable | 1.1 cup | 2.5 cup |
| Fruits | 1.3 cup | 2 cup |
| Grain | 6.5 oz | 6 oz |
| Total fat | 30.30% | 20-35% |
| Saturated fat | 6.90% | <10% |
| Cholesterol | 32 mg | 300 mg |
| Sodium | 2199 mg | <2300> |
| Intake | Recommended | |
| Total Energy | 1719 | 2034 |
| Protein (g) | 52 | 46 |
| Carbs (g) | 246 | 130 |
| Fiber (g) | 28 | 25 |
| Total fat (g) | 57.8 | 38.2-66.9 |
| Saturated fat (g) | 13.2 | <19.1 |
| Linoleic (g) | 9 | 12 |
| Alpha linolenic (g) | 0.4 | 1.1 |
| Cholesterol (mg) | 32 | <399 |
| Vitamin A (ug) | 268.8 | 700 |
| Vitamin E (mg) | 7.2 | 15 |
| Thiamin (mg) | 1.1 | 1.1 |
| Riboflavin (mg) | 1.5 | 1.1 |
| Niacin (mg) | 14.8 | 14 |
| Folate (ug) | 322.5 | 400 |
| Vitamin B6 (mg) | 1.6 | 1.3 |
| Vitamin B12 (ug) | 2.1 | 2.4 |
| Calcium (mg) | 827.3 | 1000 |
| Phsphorus (mg) | 1168.9 | 700 |
| Mg (mg) | 355.8 | 310 |
| Iron (mg) | 11.1 | 18 |
| Zinc (mg) | 8.5 | 8 |
| Selenium (ug) | 75 | 55 |
| Patassium (mg) | 3011 | 4700 |
| Sodium (mg) | 2199 | 1500-2300 |
Note:
1. Decrease added sugar intake
2. Increase vegie for lunch: tomato, carrots, red bell pepper, leafy vegetables (considering Vitamin A, iron)
3. 1 fruit for morning and 1 for the afternoon, e.g. cantaloupe, banana, orange (for potassium, vitamin A, vitamin C)
4. Eat fish, nuts (for linolenic and vitamin E)
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