atrin's Nutrients Report 04/14/14 - 04/16/14

Your plan is based on a 2200 Calorie allowance.

Nutrients Target Average Eaten Status
Total Calories 2200 Calories 1423 Calories Uner
!rotein "g#$$$ 46 g %1 g &'
!rotein "( Calories#$$$ 10 - 3)( Calories 23( Calories &'
Car*o+,rate "g#$$$ 130 g 1-4 g &'
Car*o+,rate "( Calories#$$$ 4) - 6)( Calories )4( Calories &'
.ietar, /i*er 2) g 11 g Uner
Total Sugars No .ail, Target or 0i1it 22 g No .ail, Target or 0i1it
Ae Sugars No .ail, Target or 0i1it 2) g No .ail, Target or 0i1it
Total /at 20 - 3)( Calories 23( Calories &'
Saturate /at 3 10( Calories %( Calories &'
!ol,unsaturate /at No .ail, Target or 0i1it 6( Calories No .ail, Target or 0i1it
4onounsaturate /at No .ail, Target or 0i1it 6( Calories No .ail, Target or 0i1it
0inolei5 A5i "g#$$$ 12 g 2 g Uner
0inolei5 A5i "( Calories#$$$ ) - 10( Calories 4( Calories Uner
6-0inoleni5 A5i "( Calories#$$$ 076 - 172( Calories 076( Calories &'
6-0inoleni5 A5i "g#$$$ 171 g 07- g Uner
&1ega 3 - E!A No .ail, Target or 0i1it 440 1g No .ail, Target or 0i1it
&1ega 3 - .8A No .ail, Target or 0i1it 3%4 1g No .ail, Target or 0i1it
C+olesterol 3 300 1g 362 1g &ver
4inerals Target Average Eaten Status
Cal5iu1 1000 1g 466 1g Uner
!otassiu1 4200 1g 1%6% 1g Uner
Soiu1$$ 3 2300 1g 2314 1g &ver
Copper -00 9g 1260 9g &'
:ron 1% 1g 14 1g Uner
4agnesiu1 310 1g 244 1g Uner
!+osp+orus 200 1g -26 1g &'
Seleniu1 )) 9g 126 9g &'
;in5 % 1g % 1g &'
<ita1ins Target Average Eaten Status
<ita1in A 200 9g RAE 40) 9g RAE Uner
<ita1in =6 173 1g 174 1g &'
<ita1in =12 274 9g 37) 9g &'
<ita1in C 2) 1g %6 1g &'
<ita1in . 1) 9g 2 9g Uner
<ita1in E 1) 1g AT 2 1g AT Uner
<ita1in ' -0 9g 63 9g Uner
/olate 400 9g ./E 4-1 9g ./E &'
T+ia1in 171 1g 171 1g &'
Ri*o>lavin 171 1g 170 1g Uner
Nia5in 14 1g 21 1g &'
C+oline 42) 1g 2-0 1g Uner
:n>or1ation a*out ietar, supple1ents7
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 m a day. In addition, people who are ae
51 and
older need to reduce sodium to 1500 m a day. All others need to reduce sodium to less than !"00 m a day.
*** #utrients that appear twice $protein, carbohydrate, linoleic acid, and -linolenic acid% have two separate recommendations&
1% Amount eaten $in rams% compared to your minimum recommended intake.
!% 'ercent of (alories eaten from that nutrient compared to the recommended rane.
You may see different messaes in the status column for these ! different recommendations.
Total calories: Under
I notice when Im busy, I tend to ignore body signals when Im hungry so I either dont eat that much or I tend to skip
meals.

Changes I should make:
1. Eat more vegetables and whole grains that provide ewer calories and more nutrients
- I already eat a lot o ruits but I notice I lack and need to eat a lot more vegetables. I eat whole grains but I
need to limit how much whole grains I consume that have ewer calories.
!. Choose products with less added sugars and solid ats. "ortion out small amounts o ood
- I should be more aware what I eat and how much I consume, I need to cut back on sweets, maybe turn to
ruits when tempted to eat sweets as an alternative.
#. $%isten& to hunger and ullness cues beore, during, and ater meals. Use them to recogni'e when to eat and
when you have enough
- (his is what I need to work on most, regardless i Im busy) I should ollow my body signals.
- I should eat when Im eeling hungry and avoid skipping meals, prevents me rom eeling weak and easily
irritated. (his should also help me to avoid overeating.
Dietary Fiber: Under
1. Use the *utrition +acts label to choose oods that are a good or e,cellent source o dietary iber
- -ith reading labels, I can ocus more on improving the amount o iber I need.
2. Eat more beans and peas, other vegetables, ruits, whole grains, and other oods with naturally occurring iber.
%inoleic .cid /g01 %inoleic .cid /2 Calories01: Under
1. %i3uid vegetable oils such as soybean oil, corn oil, and salower oil are good sources.
!. I need to eat more nuts, peanuts, and seeds /unsalted0
45%inolenic .cid /g0: Under
1. E,amples o plant5based sources include soybean oil, canola oil, walnuts, and la,seed
!. 6eaood is a good source o 45linolenic acid
- I should eat more ish such as tuna, salmon, trout and mackerel but also limit how much I eat.
Cholesterol: 7ver
1. (he body uses cholesterol or many unctions, but it does not need to be obtained rom oods. (he body makes
more than enough or these unctions.
!. 8ietary cholesterol is ound only in animal oods. (he ma9or dietary sources o cholesterol or .mericans
include eggs, chicken, and bee, and dishes made with these oods. (o reduce intake, choose more plant oods,
such as vegetables, ruits, and grains.
- I love eggs, but I should eat less eggs or 9ust eat egg white because egg yoke contains a lot o cholesterol
and reduce the amount o meat, chicken and bee.
- I could eat vegetables, ruits and grains or alternatives
#. (o reduce blood cholesterol levels, cutting back on saturated at is more important than cutting dietary
cholesterol intake.
Calcium: Under
1. I should consume more milk or dairy products
5Instead o whole milk, I should switch to at5ree or low5at milk. Even soy milk can be a good alternative.
!. "eople who avoid all dairy products and ortiied soymilk /soy beverage0 should include other ood sources o
calcium, such as ortiied cereal, ortiied orange 9uice, or tou prepared with calcium
"otassium: Under
1. Choose ood sources o potassium rom all ood groups, especially vegetables, ruits, milk, and yogurt.
- I love to eat bananas, so eating more bananas can easily higher my potassium level
- also, yogurt with granola can be an easier change or me to help heighten potassium level
!. 6elect a variety o ood sources o potassium to meet recommended intake rather than relying on supplements.
6odium: 7ver
5 6odium has been very diicult or me to control and deinitely needs dedication and commitment to change
1. Use the *utrition +acts label to choose oods lower in sodium.
- I should become more aware o labels and calculate how much sodium I consume
!. -hen purchasing canned oods, such as vegetables and soups, select those labeled :reduced sodium,: :low
sodium,: or :no salt added.&
#. ;radually reduce the amount o sodium in your oods. <our taste or salt will change over time.
Iron: Under
1. %ean meat, poultry, and seaood contain heme iron = a orm that is more readily absorbed by the body.
!. Consume more plant oods like white beans, lentils, and spinach provide iron in a less readily absorbed orm.
#. -hen choosing breads and cereals made with reined grains, check the ingredient list to make sure they are
enriched with iron.
>agnesium: Under
1. (o increase magnesium, choose more vegetables, nuts, seeds, beans and peas, whole grains, and at5ree or low5
at milk and milk products
- I should switch out all ood that are $whole& and switch to $low5at&, $at5ree& or $unsalted
!. E,amples o oods rich in magnesium include pumpkin seeds, bra'il nuts, spinach, ish, soybeans, white beans,
and brown rice.
5 I can change white rice to brown rice since I eat a lot o rice, this alone would make a big dierence in my diet
?itamin .: Under
1. ?itamin . is ound in some animal products, such as non5 and low5at milk and dairy products, ish, and liver.
- Consume more ish. I do not like liver )
!. (he body can make vitamin . rom the beta5carotene in dark green and orange vegetables and ruits, such as
carrots, sweet potatoes, spinach, collards, mango, and cantaloupe.
- all these ruits and vegetables are delicious) I can choose them easily or snacking instead o 9unk ood.
?itamin 8: Under
1. Eat more ish )
!. 8rink milk /non or lowat0 orange 9uice, and soy milk
?itamin E: Under
1. E,amples o vitamin E sources include nuts and seeds, vegetable oils, and ortiied breakast cereals
!. 6peciic nut and seed sources include almonds, ha'elnuts and sunlower seeds. ?egetable oils include
sunlower, cottonseed, and salower.
- I can eat more almonds, and sunlower seed /unsalted0
- Use small amount o vegetable oil when cooking
?itamin @: Under
1. (he best sources o vitamin @ are dark green leay vegetables such as kale, collards, spinach, turnip greens, and
beet greens.
- I think this would be a hard change or me, I eel the only thing I can attempt to eat is spinach
!. 7ther sources include broccoli, asparagus, leay lettuce, and Arussels sprouts.
5 Aroccoli, lettuce and asparagus is not hard or me to eat, I can continue eating them but I can increase the
amount I eat to help higher level o vitamin @
Choline: Under
1. E,amples o choline sources include whole eggs, meat, ish, whole grains, and beans and peas.
!. Eggs are the best source o choline. Eating up to 1 egg yolk per day, on average, does not raise blood
cholesterol levels
- I have to limit mysel to one egg. 6ince my cholesterol level was over, its important to watch or that.
(his pro9ect was a real eye5opener, It really showed me what I need to watch out or and help give me better
alternatives to better my diet. Its a great way to balance all the nutrients you need each day and I can see mysel
continuing to use this source to help me get healthy.