Lipids Please note, examples and comments that describe acceptable and unacceptable answers provided in the previous section (CHO
Lipids Please note, examples and comments that describe acceptable and unacceptable answers provided in the previous section (CHO) are applicable to this section (lipids) and each moving forward.
Please go back and review those examples and comments before proceeding. Refer to your reports (from part 2, food groups and calories, and nutrients) to answer the following: 1. Complete the following table and answer the questions below (6 points) Nutrient/food group Your intake Target intake Status Total fat (% Calories) Saturated fat Linoleic acid NO recommendation for these α linolenic acid Cholesterol a. Are you meeting the recommended intake for the oils food group? If not, provide specific examples to increase or decrease your intake to meet the guidelines. Include: how much (1 tsp), when (e.g. lunch) and how (e.g. added to a salad) b. Why is it important to follow the recommendations for the oils food group? What specific types of fatty acids are present in oils that are relevant for our health? Justify your answer. Refer to your 3-day food log (from part 1) to answer the following: 2. Identify and list food sources in your diet for the following nutrients: (6 points) a. Saturated fat. Additionally, if needed (per your answer to Q1), suggest ways to reduce the saturated fats in your diet. b. Mono- and polyunsaturated fat c. Trans fat or partially hydrogenated vegetable oil. Suggest ways to reduce the trans fats in your diet. As always, be specific with your answers! 5 NOTE: If you do not find any source in your diet to answer questions a, b or c, you still need to provide an example for each of them.
CHO 5
CHO
Josely Pena
Worcester State University
Health and Nutrition HE-120
Professor: Mariana Calle
March 8, 2022
Compare your average nutrients eaten with the guidelines for total CHO, calories from CHO, and dietary fiber
Total carbohydrate levels are comprised of starches, dietary fibers, and sugars. Several factors determine the levels of carbohydrates that an individual has (Seidelmann et al., 2018). These factors include smoking, diet, physical activity, and weight. According to the dietary recommendations for CHO, about 1200 calories eaten by an individual should be from carbohydrates. This makes up about 45 to 65 percent of the total calories that are taken in a day.
In the combination report, check for sugars
According to the combination report, the total sugar intake is 61.741 grams. Natural sugars are usually found in the whole fruits, dairy products, and vegetables that we consume. From my combination report, my source of sugar comes from grains, vegetables, fruits, and dairy products. From my daily diet intake, my natural sugars come from the almonds, vegetables (mixed, frozen, drained, and boiled), and yogurt that I consume. The sliced almonds contain 2.053grams, vegetables (5.678g), and fruit yogurt (37.775g). Consuming natural sugars in fruits and vegetables does not have any adverse effects on our health.
Describe your status for added sugars. What percentage of your diet consists of added sugars?
Usually, added/refined sugars are included in processed foods and drinks. An average person consumes about 22 teaspoons of sugar in a day. This amounts to about 95grams which is equal to 352 calories. According to my diet, only pancakes contain added sugars. This is equivalent to 13.633 grams of sugar intake which takes a percentage of 20.109% of my diet. When I convert this to calories it equates to 312.979kcal. According to the dietary guidelines, my added-sugar limit should be 100 calories per day (24 grams), so my status for added sugar is high.
Identify your food sources for added sugars
Added sugars can be identified in different types of foods even those considered to be healthy. The main sources of added sugars include sugary beverages, candies, sweet snacks, and desserts (Bailey et al., 2018). The added sugars in my diet come from pancakes which are classified as a dessert.
If 10% or list specific and alternative ways for you to decrease added sugars
When people add a lot of sugar to their foods and drinks, they can develop many conditions like heart diseases and obesity. Many ways can be used to limit sugar intake levels. For me to find ways to decrease my added sugar levels, I should pay attention to the characteristics of a healthy diet. A healthy diet should contain whole grains, different types of fruits, leafy and starchy vegetables, and dairy products. To maintain a healthy diet, I have to control and reduce my sugars intake. It should be limited to less than 10% of total energy expenditure. Some of the ways I can use to reduce my sugars intake include limiting the intake of foods and beverages with high levels of sugar and staying active. Also, I should start eating fresh fruits and vegetables instead of sugary snacks and desserts.
Which food groups provide significant amounts of CHO?
Significant amounts of carbohydrates come from whole grains, vegetables, fruits, and milk/dairy products. For instance, starchy vegetables are a very good source of carbohydrates. An individual should take a daily percentage of 45 to 65 percent per day. My eating plate contains, vegetables, yogurt, fruits, and grains. From my food groups vegetables contain (118.30 kcal), grains (273.23kcal), yogurt (257.25kcal), and pancakes (312.979kcal). All these food groups contain low levels of CHO than the recommended ones (Samtiya et al., 2020).
Question 3
I should at least increase the amount of carbohydrate intake in my starchy vegetables. From my weekly status, I am recommended to take 4 to 5 cups and my intake is 1.07 cups which is very low. To increase this, I should at least eat 1 cup of vegetables every single day. In one week, I can eat potato salad as a snack, mashed potatoes, baked broccoli, and peas for dinner, and microwaved butternut squash as a dessert. To increase the grains food group, I will alternate almonds, instant oatmeal, and white rice by eating at least a quarter a cup per day. The dairy food group is low by 1.14 cups. To increase this, I will take at least 1 cup every other day. In one week, I will drink homemade fruit yogurt as a morning snack, low-fat yogurt as an afternoon snack, and low-fat milk for dinner.
Identify and list food sources of fiber in your diet.
High-fiber foods include boiled, frozen, drained vegetables, dried fruits, whole grains, and beans. From my diet, almonds and vegetables contain fiber. In my fruits food group, I consumed 5.899g of fiber which is a minimum of 4.101 of the recommended fiber intake. To increase this, I should replace the almonds with other dry fruits and add other fiber-rich fruits to bring my fiber intake to the recommended level. In the vegetable food group, I consumed 8.008g of fiber which is a minimum of 1,992 of the recommended amount. To increase this, I would add one cup of baked broccoli and peas to my dinner. I would also replace some foods with foods that are high in fiber.
COMMENTS
Feedback to Learner3/12/22 11:09 AM
Hi Josely,
Overall good job, I made comments in teh text. I am happy to meet and go over with you how to complete the next assignment, it seems that you are not looking back to the combined report for each section, but you are looking for other sources of info. All you have to do is to comment/analyze parts 1 and 2.
References
Bailey, R. L., Fulgoni, V. L., Cowan, A. E., & Gaine, P. C. (2018). Sources of added sugars in young children, adolescents, and adults with low and high intakes of added sugars. Nutrients, 10(1), 102.
Samtiya, M., Aluko, R. E., & Dhewa, T. (2020). Plant food anti-nutritional factors and their reduction strategies: An overview. Food Production, Processing, and Nutrition, 2(1), 1-14.
Seidelmann, S. B., Claggett, B., Cheng, S., Henglin, M., Shah, A., Steffen, L. M., & Solomon, S. D. (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health, 3(9), e419-e428.
,
Date: 2/3/2022
Time Place Meal Ingredients/Food Quantity
8:30 AM My house Brefakst Pineaple, Coffee with no suggar 1-cup
10:30 AM Work Snack 1 scoop protein in water 1- scoop
1:00 PM Work Lunch 1 cup of chickpea and vegetable soup 1- cup
4:30 PM Work Snack Banana 1
8:30 My house Dinner Mashed potato + of halibut 100 gr +4 OZ
Date: 2/6/2022
Time Place Meal
8:30 AM My house Breakfast
10:30 AM Work Snack
1:00 PM Work Lunch
4:30 PM Work Snack
8:30 PM Work Dinner
Ingredients/Food Quantity
2 boiled egg + 1 cup of beans 2 + 1 cup
Sunflower seeds 5
Grilled chicken + Quinoa salad 4 OZ + 1 cup
Orange 1
Broccoli + Grilled fish 1 cup + 4 oz
Date: 2/14/2022
Time Place Meal
8:30 AM My house Brefakst
10:30 AM Work Snack
1:00 PM Work Lunch
4:30 PM Work Snack
8:30 PM My house Dinner
Ingredients/Food Quantity
Oat pancake + Raspberry 2 + 5
Almond 5
Baked pork ribs + veggies 4 OZ+ 1 Cup
Yogurt 1 scoop
Taco salad 1 cup
Name: Josely Pena
Date: 2/21/2022
Time: Activity Time (Min)
Sunday 2/13/22
Cleaned the house 3 hours
DAY 1
Monday 2/14/22
Walk 1 hour
DAY 2 Cook 1 hour
Tuesday 2/15/22
Use the stairs at my job 8 tim30 minutes
DAY 3 Cook 1 hour
Wenesday 2/16/22
Did 8 loads laundry 2.5 hours
Use the stairs to do the
DAY 4 loundry
Cook 1 hour
Thrusday 2/17/22
Cook 1 hours
DAY 5 Move around at my job 30 minutes
Friday 2/18/22
Cook 1 hour
DAY 6 cleaned the house 2.5 hour
cleaned my boyfriend 3 hours
bussines
Satuday 2/19/22
When to the Gym 1 hour
DAY 7
- Food record 1_ Weekday
- Food record 2_ Weekday
- Food record 3_ WEEKEND DAY
- 7 Days PA
,
2/21/22, 1:08 PM Report
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Josely Pena [email protected] 2/21/2022 combinationReport
Report Parameters
Start Date : 02/14/2022 End Date: 02/21/2022
Choose Meal Times
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
Choose Reports to Combine Selecting or unselecting reports will add or remove them
DRI Report
Intake vs. Goals
Macronutrient Ranges
Fat Breakdown
Source Analysis
MyPlate Analysis
Intake Spreadsheet
Exchanges Spreadsheet
Activities Spreadsheet
Energy balance
Daily Food Log
Daily Activity Log
Combination Report
2/21/22, 1:08 PM Report
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DRI Report
Profile Information
Profile
Active Profile: Josely Pena
Height: 4 ft. 11 inches
Weight: 115 lbs.
Age: 25 years
BMI: 23.225
Gender: Female
Activity Level: Sedentary
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient Data
Nutrient DRI Notes
Energy
Kilocalories 1750.0 kcal
Protein 41.73 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight
Carbohydrate 196.88 – 284.38 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children
Fat, Total 38.89 – 68.06 g AMDR: 20%-35% of kilocalories
Fat (Specific)
Saturated Fat < 19.4 g Less than 10% of kilocalories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < * Less than mg recommended
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g
PFA 18:3, Linolenic 1.10 g
Carbohydrates (Specific)
Dietary Fiber, Total 25.0 g
Sugar, Total * No recommendation
Other
Water 2700.00 g
Alcohol * No recommendation
Vitamins
Thiamin 1.10 mg
Riboflavin 1.10 mg
Niacin 14.00 mg
Pyridoxine (Vitamin B6) 1.30 mg
Cobalamin (Vitamin B12) 2.40 mcg
2/21/22, 1:08 PM Report
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Intake vs. Goals 02/14/2022 – 02/21/2022
Nutrient DRI Notes
Folate (DFE) 400.00 mcg
Vitamin C 75.00 mg
Vitamin D (ug) 15.00 mcg
Vitamin A (RAE) 700.00 mcg
Vitamin A (IU) 2333.00 IU
Vitamin K 90.00 mcg
Vitamin E (Alpha-Tocopherol) 15.00 mg
Minerals
Calcium 1000.00 mg
Iron 18.00 mg
Magnesium 310.00 mg
Potassium 2600.00 mg DRI Adequate Intake
Zinc 8.00 mg
Sodium 1500.00 mg DRI Adequate Intake
Report Data
Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
Energy
Kilocalories 1750.0 kcal 1,556.38 kcal 88.936%
Protein 41.73 g 68.637 g 164.479%
Carbohydrate 196.88 – 284.38 g 159.775 g 81.154%
Fat, Total 38.89 – 68.06 g 72.112 g 105.953%
Fat (Specific)
Saturated Fat <19.4 g 20.758 g 106.999%
Monounsaturated Fat No suggestion 32.643 g
Polyunsaturated Fat No suggestion 13.074 g
Trans Fatty Acid No suggestion 0.596 g
Cholesterol <No suggestion 154.264 mg
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g 12.099 g 100.822%
1750.0 kcal
41.73 g
196.88 g
284.38 g
38.89 g
68.06 g
19.4 g
12.00 g
2/21/22, 1:08 PM Report
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Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
PFA 18:3, Linolenic 1.10 g 0.29 g 26.338%
Carbohydrates (Specific)
Dietary Fiber, Total 25.0 g 18.556 g 74.225%
Sugar, Total No suggestion 61.741 g
Other
Water 2700.00 g 510.522 g 18.908%
Alcohol No suggestion 0.00 g
Vitamins
Thiamin 1.10 mg 0.994 mg 90.398%
Riboflavin 1.10 mg 1.952 mg 177.413%
Niacin 14.00 mg 15.076 mg 107.687%
Pyridoxine (Vitamin B6) 1.30 mg 1.043 mg 80.208%
Cobalamin (Vitamin B12)
2.40 mcg 2.869 mcg 119.535%
Folate (DFE) 400.00 mcg 251.187 mcg 62.797%
Vitamin C 75.00 mg 13.154 mg 17.539%
Vitamin D (ug) 15.00 mcg 2.49 mcg 16.602%
Vitamin A (RAE) 700.00 mcg 450.634 mcg 64.376%
Vitamin A (IU) 2333.00 IU 8,705.154 IU 373.131%
Vitamin K 90.00 mcg 58.467 mcg 64.963%
Vitamin E (Alpha-
Tocopherol) 15.00 mg 13.974 mg 93.159%
Minerals
Calcium 1000.00 mg 1,042.333 mg 104.233%
Iron 18.00 mg 9.721 mg 54.005%
1.10 g
25.0 g
2700.00 g
1.10 mg
1.10 mg
14.00 mg
1.30 mg
2.40 mcg
400.00 mcg
75.00 mg
15.00 mcg
700.00 mcg
2333.00 IU
90.00 mcg
15.00 mg
1000.00 mg
18.00 mg
2/21/22, 1:08 PM Report
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Macronutrient Ranges 02/14/2022 – 02/21/2022
Carbs Protein Fat Alcohol
0.0
100
200
300
400
500
600
700
800
900
1.0k
1.1k Actual Recommended
Fat Breakdown 02/14/2022 – 02/21/2022
Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
Magnesium 310.00 mg 290.929 mg 93.848%
Potassium 2600.00 mg 2,014.759 mg 77.491%
Zinc 8.00 mg 10.983 mg 137.283%
Sodium 1500.00 mg 1,512.636 mg 100.842%
Report Data
Recommended Actual Intake
Total Calories 1750 kcal 1,556.38 kcal
Carbs 787.5-1,137.5 kcal 45%-65% 639.102 kcal 41.063%
Protein 175-612.5 kcal 10%-35% 274.548 kcal 17.64%
Fats 350-612.5 kcal 20%-35% 649.007 kcal 41.7%
Alcohol 0 kcal 0% 0 kcal 0%
Report Data
Source of Fat Percent of Average Daily Value
Monounsaturated Fat 18.905%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
310.00 mg
2600.00 mg
8.00 mg
1500.00 mg
2/21/22, 1:08 PM Report
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Source Analysis 02/14/2022 – 02/21/2022
MyPlate Analysis 02/14/2022 – 02/21/2022
Source of Fat Percent of Average Daily Value
Polyunsaturated Fat 7.572%
Saturated Fat 12.022%
Trans Fatty Acid 0.345%
Unspecified 2.919%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Selected Nutrient:
Report Entries
Item Name Amount of Food Nutrient
Amount of Nutrient Percent of Average Daily Value
Pancake, Plain, Mix 3.00 oz. Kilocalories 312.979 kcal 20.109%
Almonds, Sliced 0.33 c. Kilocalories 273.23 kcal 17.555%
Pork, Spareribs, Braised 4.00 oz. Kilocalories 283.185 kcal 18.195%
Vegetables, Mixed, Frozen, Boiled, Drained 1.00 c. Kilocalories 118.30 kcal 7.601%
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
1.00 c. Kilocalories 257.25 kcal 16.529%
Taco Salad 1.00 item Kilocalories 311.436 kcal 20.01%
* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.
Report Data
Goal * Actual % Goal
Grains (https://www.myplate.g… healthy/grains)
6.0 oz. eq.
tips (https://www.myplate.gov/… sheet/make-half-your- grains-whole-grains)
0.674 oz. eq. 11.233 %
Vegetables (https://www.myplate.g… healthy/vegetables)
2.5 cup eq. tips (https://www.myplate.gov/… sheet/vary-your-veggies)
1.07 cup eq. 42.8 %
Fruits (https://www.myplate.g… healthy/fruits)
1.5 cup eq. tips (https://www.myplate.gov/… sheet/focus-whole-fruits)
0.0 cup eq. 0.0 %
Dairy (https://www.myplate.g… healthy/dairy)
3.0 cup eq.
tips (https://www.myplate.gov/… sheet/move-low-fat-or-fat- free-dairy)
1.86 cup eq. 62.0 %
Protein Foods (https://www.myplate.g… healthy/protein-foods)
5.0 oz. eq.
tips (https://www.myplate.gov/… sheet/vary-your-protein- routine)
6.467 oz. eq. 129.344 %
Kilocalories
2/21/22, 1:08 PM Report
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(http://www.myplate.gov) Your results are based on a 1750 calorie pattern
(https://www.fns.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf).
Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole grains (https://www.myplate.gov/eat-healthy/grains).
Vary Your Veggies! Aim for this much every week (https://www.fns.usda.gov/sites/default/files/myplate_miplato/table1.pdf):
Dark Green Vegetables = 1.5 cups weekly Orange Vegetables = 5.5 cups weekly Dry Beans & Peas = 1.5 cups weekly Starchy Vegetables = 5 cups weekly Other Vegetables = 4 cups weekly
Oils: Aim for 5 teaspoons of oil (https://www.myplate.gov/eat-healthy/more-key-topics) a day.
Go Lean with Protein! Aim for this much every week: Seafood = 8 oz weekly Meat, Poultry & Eggs = 24 oz weekly Nuts, Seeds & Soy Products = 4 oz weekly
* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
Intake Spreadsheet
Goal * Actual % Goal
Empty Calories 161.0 kcal 369.761 kcal 229.665 %
Diet Entries for 02/14/2022
Item Name Meal Quantity Wt (g) Kcal
Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 312.979
Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 273.23
Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 283.185
Vegetables, Mixed, Frozen, Boiled, Drained Lunch 1.00 cup(s) 182.00 118.30
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Afternoon Snack 1.00 cup(s) 245.00 257.25
Taco Salad Dinner 1.00 item(s) 168.512 311.436
Total 841.149 1,556.38
Nutrients for 02/14/2022
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Pancake, Plain, Mix 8.309 62.638 2.637 0.699
Almonds, Sliced 9.981 10.169 23.562 1.794
Pork, Spareribs, Braised 16.158 0.00 22.974 7.679
Vegetables, Mixed, Frozen, Boiled, Drained 5.205 23.824 0.273 0.056
Total 68.637 159.775 72.112 20.758
2/21/22, 1:08 PM Report
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Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
11.907 45.57 3.455 2.227
Taco Salad 17.077 17.574 19.212 8.302
Total 68.637 159.775 72.112 20.758
Nutrients for 02/14/2022
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Pancake, Plain, Mix 1.081 0.789 0.326 1.701
Almonds, Sliced 14.889 5.818 0.007 0.00
Pork, Spareribs, Braised 8.70 4.037 0.232 82.413
Vegetables, Mixed, Frozen, Boiled, Drained 0.018 0.131 0.00 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
0.948 0.098 0.00 14.70
Taco Salad 7.007 2.201 0.031 55.45
Total 32.643 13.074 0.596 154.264
Nutrients for 02/14/2022
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Pancake, Plain, Mix 0.772 0.004 2.466 13.633
Almonds, Sliced 5.816 0.001 5.899 2.053
Pork, Spareribs, Braised 3.374 0.081 0.00 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 0.096 0.035 8.008 5.678
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
0.069 0.029 0.00 37.775
Taco Salad 1.972 0.139 2.183 2.602
Total 12.099 0.29 18.556 61.741
Nutrients for 02/14/2022
Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)
Pancake, Plain, Mix 7.697 0.00 0.383 0.227
Almonds, Sliced 2.081 0.00 0.097 0.537
Pork, Spareribs, Braised 51.173 0.00 0.183 0.236
Vegetables, Mixed, Frozen, Boiled, Drained 151.479 0.00 0.129 0.218
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
181.545 0.00 0.10 0.485
Taco Salad 116.547 0.00 0.102 0.248
Total 510.522 0.00 0.994 1.952
Nutrients for 02/14/2022
Item Name Niacin (mg) Vit B6 (mg) Vit B12 (mcg) Fol (DFE) (mcg)
Pancake, Plain, Mix 3.715 0.145 0.272 130.975
Almonds, Sliced 1.707 0.065 0.00 20.764
Pork, Spareribs, Braised 4.626 0.39 0.298 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 1.549 0.135 0.00 34.58
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
0.257 0.11 1.274 24.50
Taco Salad 3.222 0.198 1.025 40.369
Total 15.076 1.043 2.869 251.187
2/21/22, 1:08 PM Report
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Exchanges Spreadsheet
Nutrients for 02/14/2022
Item Name Vit C (mg) Vit D (ug) (mcg) Vit A (RAE) (mcg) Vit A (IU) (IU)
Pancake, Plain, Mix 0.34 0.00 17.01 57.833
Almonds, Sliced 0.00 0.00 0.00 0.944
Pork, Spareribs, Braised 0.00 2.402 0.00 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 5.824 0.00 389.48 7,784.14
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
1.715 0.00 44.144 147.00
Taco Salad 5.275 0.088 0.00 715.237
Total 13.154 2.49 450.634 8,705.154
Nutrients for 02/14/2022
Item Name Vit K (mcg)
Vit E (Alpha-T) (mg)
Calcium (mg) Iron (mg)
Pancake, Plain, Mix 0.00 0.00 292.567 3.062
Almonds, Sliced 0.00 12.095 126.941 1.751
Pork, Spareribs, Braised 0.00 0.386 15.667 0.95
Vegetables, Mixed, Frozen, Boiled, Drained 42.77 0.692 45.50 1.492
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
1.715 0.00 414.05 0.172
Taco Salad 13.982 0.801 147.608 2.294
Total 58.467 13.974 1,042.333 9.721
Nutrients for 02/14/2022
Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)
Pancake, Plain, Mix 23.814 162.443 0.612 920.226
Almonds, Sliced 127.413 345.903 1.472 0.472
Pork, Spareribs, Braised 16.711 252.758 2.611 84.601
Vegetables, Mixed, Frozen, Boiled, Drained 40.04 307.58 0.892 63.70
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
39.20 529.20 2.009 159.25
Taco Salad 43.751 416.875 3.386 284.387
Total 290.929 2,014.759 10.983 1,512.636
Values for 02/14/2022. 1 of 5
Item Name Meal Quantity Weight Vegetable
Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 g 0.00
Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 g 0.00
Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 g 0.00
Vegetables, Mixed, Frozen, Boiled, Drained
Lunch 1.00 cup(s) 182.0 g 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
Afternoon Snack 1.00 cup(s) 245.0 g 0.00
Taco Salad Dinner 1.00 item(s) 168.512 g 0.70
Total 0.70
2/21/22, 1:08 PM Report
https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sn… 10/12
Values for 02/14/2022. 2 of 5
Item Name Bread/Starch Fruit Other Carbohydrate Milk
Pancake, Plain, Mix 0.00 0.00 0.00 0.00
Almonds, Sliced 0.00 0.00 0.00 0.00
Pork, Spareribs, Braised 0.00 0.00 0.00 0.00
Vegetables, Mixed, Frozen, Boiled, Drained
1.48 0.00 0.00 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
0.00 0.00 2.00 0.00
Taco Salad 0.94 0.00 0.00 0.00
Total 2.42 0.00 2.00 0.00
Values for 02/14/2022. 3 of 5
Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim
Pancake, Plain, Mix 0.00 0.00 0.00 0.00
Almonds, Sliced 0.00 0.00 0.00 0.00
Pork, Spareribs, Braised 0.00 0.00 0.00 0.00
Vegetables, Mixed, Frozen, Boiled, Drained
0.00 0.00 0.00 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
0.00 0.00 0.00 1.00
Taco Salad 0.00 3.65 0.00 0.00
Total 0.00 3.65 0.00 1.00
Values for 02/14/2022. 4 of 5
Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat
Pancake, Plain, Mix 0.00 0.00 0.00 0.00
Almonds, Sliced 0.00 0.00 2.734 0.00
Pork, Spareribs, Braised 0.00 0.00 2.831 0.00
Vegetables, Mixed, Frozen, Boiled, Drained
0.00 0.00 0.00 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
0.00 0.00 0.00 0.00
Taco Salad 0.00 0.00 0.00 0.00
Total 0.00 0.00 5.564 0.00
Values for 02/14/2022. 5 of 5
Item Name Meat-Lean
Pancake, Plain, Mix 0.00
Almonds, Sliced 0.00
Pork, Spareribs, Braised 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) 0.00
Taco Salad 0.00
Total 0.00
2/21/22, 1:08 PM Report
https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 11/12
Activities Spreadsheet
No activity entries for the day(s) in question.
Energy Balance 02/14/2022 – 02/21/2022
Daily Food Log
Total: 1,556.38 kcal
Daily Activity Log
You have not recorded any activity entries for this day.
Report Data
Date kcal Consumed
kcal Burned Through Tracked Activity
Number of Hours of Tracked Activity
Number of Hours with No Activity Logged
kcal Burned at BMR Rate Total kcal Burned Net kcal
02/14/2022 1,556.38 0 0 24 1,377.106 1,377.106 179.274
Total: 1,556.38 0 0 24 1,377.106 1,377.106 179.274
Average: 1,556.38 0 0 24 1,377.106 1,377.106 179.274
Entries for 02/14/2022
Breakfast
Pancake, Plain, Mix 3 oz. 312.979 kcal
Entries for 02/14/2022
Morning Snack
Almonds, Sliced 0.33 c. 273.23 kcal
Entries for 02/14/2022
Lunch
Pork, Spareribs, Braised 4 oz. 283.185 kcal
Vegetables, Mixed, Frozen, Boiled, Drained 1 c. 118.3 kcal
Entries for 02/14/2022
Afternoon Snack
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces)
1 c. 257.25 kcal
Entries for 02/14/2022
Dinner
Taco Salad 1 item 311.436 kcal
2/21/22, 1:08 PM Report
https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sn… 12/12
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