Diet day 2

4 slices bread, whole grain
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)

Diet day 1

1 small apple
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.