Nutrition Sheet Essay

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Nutrition Profile
Your specific food and nutrient needs are unique and can change based on your height, weight, and how much you exercise. To give you an idea of how you are doing, the
following tables and graphs compare your intake for the day to the Dietary Guidelines for Americans and nutrient requirements from the Institute of Medicine, National Academy
of Sciences. Calorie targets in this report assume you have a moderate level of activity.
Note: Calorie requirements vary widely for pregnant and lactating women based on trimester and other factors. As a result, the estimate for daily calorie goal in this report may
not reflect your actual calorie needs. However, if you indicated you are pregnant or breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect your
additional needs.
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Food, Drinks, and Supplements Consumed on Nov 28, 2020
Lunch | 1 PM
Spaghetti or pasta soup, 2 cups
Chicken strips, 5 pieces
Peas (unknown kind), 1 cup
Gatorade, 12 fl oz
Dinner | 6 PM
Chicken breast, 1 piece
Asparagus, More than 1 piece (6)
Rice pilaf, 1 1/2 cups
Water, 9.6 fl oz
Cheesecake (chocolate), 1 piece
Breakfast | 8 PM
Eggs, More than 1 egg (3)
Water, 16.9 fl oz
Toast, More than 1 slice (2); with Butter (real), 1 container
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Total Calorie Consumption
EATEN
2399
2800
TARGET
CALORIES
CARBOHYDRATE
38%
TARGET RANGE
45-65%
PROTEIN
27%
TARGET RANGE
10-35%
FAT
35%
TARGET RANGE
20-35%
ALCOHOL
0%
TARGET RANGE
Limit Intake
Calories
Most foods and many beverages containcalories. A person’s calorie needs each daydepends on factors such as age, gender,height, weight, and level of physical activity.In
addition, a need to lose, maintain, or gainweight affects how many calories shouldbe consumed. The target range for percentof calories from carbohydrates, protein, andfat
listed here represent the range that isassociated with providing adequate intakesof essential nutrients and a reduced risk ofchronic disease.
Alcohol
Alcoholic beverage intake is notrecommended in the Dietary Guidelines for Americans. If alcohol is consumed, itshould be in moderation—up to one drinkper day for women
and up to two drinksper day for men—and only by adults oflegal drinking age. There are also manycircumstances in which individuals shouldnot drink, such as during
pregnancy.
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Sources
2015 -2020 Dietary Guidelines for Americans
(https://health.gov/dietaryguidelines/2015/guidelines/ (https://health.gov/dietaryguidelines/2015/guidelines/)) and Dietary Reference Intakes
(http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx
(http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx)).
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Daily Food Group Recommendations c = cups oz = ounces
GRAINS
UNDER
EATEN
7.6 oz
10.0 oz
TARGET
SUBGROUPS EATEN
Whole grains (e.g. whole wheat bread)
0.0 oz
Refined grains (e.g. white bread)
7.6 oz
FRUITS
UNDER
EATEN
0.0 c
2.5 c
TARGET
SUBGROUPS EATEN
Fruits
0.0 c
Juices
0.0 c
DAIRY
UNDER
EATEN
0.2 c
3.0 c
TARGET
SUBGROUPS EATEN
Milk and Soy Milk
0.2 c
Yogurt
0.0 c
Cheese
0.0 c
VEGETABLES
UNDER
PROTEIN FOODS
ACHIEVED
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EATEN
1.8 c
3.5 c
TARGET
SUBGROUPS EATEN
Dark Green vegetables
0.0 c
Red and Orange vegetables
0.7 c
Legumes (e.g. beans and peas)
0.0 c
Starchy vegetables (e.g. potatoes, corn)
1.0 c
Other vegetables (e.g. celery and onions)
0.1 c
EATEN
15.5 oz
7.0 oz
TARGET
SUBGROUPS EATEN
Meat, Poultry and Eggs
15.5 oz
Seafood
0.0 oz
Nuts, Seeds, Soy and Legumes
0.0 oz
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit
https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/infographic/1-1/ (https://health.gov/our-work/food-nutrition/2015-2020-dietaryguidelines/guidelines/infographic/1-1/).
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To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you to:
Make half your grains whole grains. Limit products made with refined grains, especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and some
snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose 100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins, such as legumes (beans and peas), nuts, seeds, and soy products.
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Nutrients and Foods to Limit g = grams mg = milligrams
Added Sugars
EATEN
42 g
LIMIT
70 g
Saturated Fat
EATEN
31 g
LIMIT
31 g
Alcohol
CONSUMED
0.00
drink(s)
LIMIT
2 drink(s)
Sodium
EATEN
6439 mg
LIMIT
2300 mg
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Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars (sweeteners added to foods/beverages duringprocessing or by consumers).
Making careful choices keeps amounts of these components within their limits while meeting nutrientneeds to achieve a healthy eating pattern.
Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups
(https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups)
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol. The following are reference beverages that are one alcoholic drink equivalent: 12
fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol). For more information, see
https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-9/ (https://health.gov/our-work/food-nutrition/2015-2020-dietaryguidelines/guidelines/appendix-9/)
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Nutrient Intake From Food and Drinks g = grams mg = milligrams mcg = micrograms
The human body needs the right “mix” of nutrients for good health. This includes eating the right amount of carbohydrate, protein, and fat (these are macronutrients), and
vitamins and minerals (these are micronutrients). Micronutrients help your body use macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and examples of foods containing these nutrients, go to
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm (https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm)
SELECTED MACRONUTRIENTS AND FIBER
EATEN 228
TARGET 130
Carbohydrate (g)
Target
EATEN 16
TARGET 38
Total Fiber (g)
Target
EATEN 163
TARGET 56
Protein (g)
Target
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VITAMINS
EATEN 630
TARGET 400
Folate (mcg DFE)
Target
1
EATEN 51
TARGET 16
Niacin (mg)
Target
EATEN 2.2
TARGET 1.3
Riboflavin (mg)
Target
EATEN 1.9
TARGET 1.2
Thiamin (mg)
Target
EATEN 716
TARGET 900
Vitamin A (mcg RAE)
Target
2
EATEN 4.4
TARGET 1.3
Vitamin B6 (mg)
Target
EATEN 2.7
TARGET 2.4
Vitamin B12 (mcg)
Target
EATEN 38
TARGET 90
Vitamin C (mg)
Target
EATEN 149
TARGET 600
Vitamin D (IU)
Target
3
EATEN 10
TARGET 15
Vitamin E (mg AT)
Target
4
EATEN 97
TARGET 120
Vitamin K (mcg)
Target
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MINERALS
EATEN 514
TARGET 1000
Calcium (mg)
Target
EATEN 1.1
TARGET 0.9
Copper (mg)
Target
EATEN 15
TARGET 8
Iron (mg)
Target
EATEN 280
TARGET 400
Magnesium (mg)
Target
EATEN 1695
TARGET 700
Phosphorus (mg)
Target
EATEN 2608
TARGET 4700
Potassium (mg)
Target
EATEN 232
TARGET 55
Selenium (mcg)
Target
EATEN 9
TARGET 11
Zinc (mg)
Target
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DFE – Dietary Folate Equivalents
RAE – Retinol Activity Equivalents
IU – International Units
AT – alpha-tocopherol
1
2
3
4

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