Harpreet Singh Prof. Pieszala Health 101

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1 All Daily Reports A variety of reports and information combined into one document. Profile Info Personal: Harpreet Singh Male 22 yrs 5 ft 7 in 165 lb Student Info: Day(s): Oct 18, Oct 19, Oct 20 Activity Level: Sedentary BMI: 25.8 Weight Change: None Recommendations Harpreet Singh Prof. Pieszala Health 101 (Strive for an Active activity level.) Normal is 18.5 to 25. Best not to exceed 2 lbs per week. The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake). Nutrient DRI Goal Notes Basic Components Calories 2, Protein (g) % - 35% of Calories (adults yrs) *~ Carbohydrates (g) % - 65% of Calories (adults yrs) * Dietary Fiber (g) Fat (g) % - 35% of Calories (adults yrs) * Saturated Fat (g) Less than 10% of Calories + Mono Fat (g) Poly Fat (g) Cholesterol (mg) Less than 300 mg per day ^ Water (g) 3, Vitamins Vitamin A - RAE (mcg) Vitamin B1 - Thiamin (mg) 1.20 Vitamin B2 - Riboflavin (mg) 1.30 Vitamin B3 - Niacin (mg) Vitamin B6 (mg) 1.30 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement * Vitamin C (mg) Do not exceed 2000 mg * Vitamin D - mcg (mcg) Do not exceed 100 mcg * Vitamin E - Alpha Tocopherol (mg) Folate (mcg) Women of child bearing age should take a supplement * Minerals

2 Calcium (mg) 1, Do not exceed 2500 mg * Iron (mg) 8.00 Do not exceed 45 mg * Magnesium (mg) Do not exceed 350 mg by supplement * Phosphorus (mg) Do not exceed 4000 mg * Potassium (mg) 4, Sodium (mg) 2, Less than 2300 mg - lower for some people + Zinc (mg) Do not exceed 40 mg * Sources: * Dietary Reference Intakes - For Adult years, non-pregnant + Dietary Guidelines for Americans ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level. ^ Reference Daily Intake Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. Nutrient Value DRI Goal Percent Basic Components Calories 1, , % Calories from Fat % Calories from SatFat % Protein (g) * 109 % Protein (% Calories) * 249 % Carbohydrates (g) % Carbohydrates (% Calories) % Total Sugars (g) ^ Dietary Fiber (g) % Soluble Fiber (g) 0.41 InSoluble Fiber (g) 1.46 Fat (g) % Fat (% Calories) % Saturated Fat (g) ~ 54 % Trans Fat (g) 1.05 Mono Fat (g) % Poly Fat (g) % Cholesterol (mg) ~ 50 % Water (g) , % Vitamins Vitamin A - RAE (mcg) % Vitamin B1 - Thiamin (mg) % Vitamin B2 - Riboflavin (mg) % Vitamin B3 - Niacin (mg) %

3 Vitamin B6 (mg) % Vitamin B12 (mcg) % Vitamin C (mg) % Vitamin D - mcg (mcg) % Vitamin E - a-toco (mg) % Folate (mcg) % Minerals Calcium (mg) , % Iron (mg) % Magnesium (mg) % Phosphorus (mg) % Potassium (mg) , % Sodium (mg) 2, , ~ 126 % Zinc (mg) % Other Omega-3 (g) Omega-6 (g) Alcohol (g) 0.00 Caffeine (mg) * Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level. ^ Total Sugars includes those naturally occuring in food and added sugars. ~ This value is a recommended consumption limit, not a goal. + There is no established recommendation for Omega-3 and Omega-6. Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list. Amount Cals FatCal SatFatCal Prot (g) 20- Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped 1 pnt g Lunch sandwich, chicken salad, with 1 ea Dinner soup, tortilla, with chicken & 1 bowl Day Total Breakfast cappuccino, with 2% milk, large 1 lrg Lunch curry, indian, frozen, with 2 ea Dinner chicken tenders (Chicken 2 order Snack soda, cola, Pepsi (Pepsi) 12 fl-oz fruit salad, chilled, food service 0.7 cup Day Total Breakfast bread, whole wheat, toasted coffee, brewed, with tap water 3 slice cup Lunch sandwich, submarine, buffalo 1 ea Dinner broccoli & chicken, creamy 1 cup Day Total

4 Amount Cals FatCal SatFatCal Prot (g) Average Day Total Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) 20- Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & Day Total Breakfast cappuccino, with 2% milk, large Lunch curry, indian, frozen, with Dinner chicken tenders (Chicken Snack soda, cola, Pepsi (Pepsi) fruit salad, chilled, food service Day Total Breakfast bread, whole wheat, toasted coffee, brewed, with tap water Lunch sandwich, submarine, buffalo Dinner broccoli & chicken, creamy Day Total Average Day Total Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) 20- Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & Day Total Breakfast cappuccino, with 2% milk, large Lunch curry, indian, frozen, with Dinner chicken tenders (Chicken Snack soda, cola, Pepsi (Pepsi) fruit salad, chilled, food service Day Total Breakfast bread, whole wheat, toasted coffee, brewed, with tap water Lunch sandwich, submarine, buffalo Dinner broccoli & chicken, creamy Day Total Average Day Total A-RAE(mcg)B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & Day Total

5 A-RAE(mcg)B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) 20- Breakfast cappuccino, with 2% milk, large Lunch curry, indian, frozen, with 50.0 Dinner chicken tenders (Chicken Snack soda, cola, Pepsi (Pepsi) 0.0 fruit salad, chilled, food service 0.0 Day Total Breakfast bread, whole wheat, toasted Lunch coffee, brewed, with tap water sandwich, submarine, buffalo Dinner broccoli & chicken, creamy Day Total Average Day Total C (mg) D (mcg) E-Toco (mg)fola (mcg) Calc (mg) Iron (mg) 20- Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & Day Total Breakfast cappuccino, with 2% milk, large Lunch curry, indian, frozen, with Dinner chicken tenders (Chicken Snack soda, cola, Pepsi (Pepsi) fruit salad, chilled, food service Day Total Breakfast bread, whole wheat, toasted Lunch coffee, brewed, with tap water sandwich, submarine, buffalo Dinner broccoli & chicken, creamy Day Total Average Day Total Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g) Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & Day Total Breakfast cappuccino, with 2% milk, large 95.0 Lunch curry, indian, frozen, with Dinner chicken tenders (Chicken Snack soda, cola, Pepsi (Pepsi) fruit salad, chilled, food service Day Total

6 Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g) 20- Breakfast bread, whole wheat, toasted coffee, brewed, with tap water Lunch sandwich, submarine, buffalo Dinner broccoli & chicken, creamy Day Total Average Day Total Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz eq) Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & Day Total Breakfast cappuccino, with 2% milk, large Lunch curry, indian, frozen, with Dinner chicken tenders (Chicken Snack soda, cola, Pepsi (Pepsi) fruit salad, chilled, food service Day Total Breakfast bread, whole wheat, toasted coffee, brewed, with tap water Lunch sandwich, submarine, buffalo 0.0 Dinner broccoli & chicken, creamy Day Total Average Day Total MyVeg (cup) MyProt (oz eq) XxFruit XxOCarb XxStarch XxVeg Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & Day Total Breakfast cappuccino, with 2% milk, large Lunch curry, indian, frozen, with Dinner chicken tenders (Chicken Snack soda, cola, Pepsi (Pepsi) fruit salad, chilled, food service Day Total Breakfast bread, whole wheat, toasted coffee, brewed, with tap water Lunch sandwich, submarine, buffalo Dinner broccoli & chicken, creamy Day Total Average Day Total

7 XxFat XxAlc XxNoFtMlk XxLnMeat 20- Breakfast milk, 2%, with vitamins A & D egg, hard boiled, chopped Lunch sandwich, chicken salad, with Dinner soup, tortilla, with chicken & 2.7 Day Total Breakfast cappuccino, with 2% milk, large Lunch curry, indian, frozen, with Dinner chicken tenders (Chicken 3.9 Snack soda, cola, Pepsi (Pepsi) fruit salad, chilled, food service Day Total Breakfast bread, whole wheat, toasted coffee, brewed, with tap water Lunch sandwich, submarine, buffalo Dinner broccoli & chicken, creamy Day Total Average Day Total ^ Total Sugars includes those naturally occuring in food and added sugars. Macronutrient Distribution The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake. The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats). Source of Calories Calori Gram Percent Protein % Carbohydrates % Alcohol % Fat (Total) % Saturated Fat % Trans Fat % Mono Fat % Poly Fat % Total 1138 Source of Fat (approx.) Fat (g) Percent Saturated Fat % Mono Fat % Poly Fat % Trans Fat % Total (g) 40.0 *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats. *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any

8 unavailable values for saturated, mono, poly, and trans fats. Exchanges Starch 6.73 Other Carbs 0.94 Lean Meat 2.52 Alcohol 0.00 Fruit 0.31 Vegetables 0.00 Fat 5.46 NonFatMilk 0.90 Ratios P:S ( Poly Fat / Saturated Fat ) 0.07 : 1 Potassium : Sodium 0.15 : 1 Calcium : Phosphorus 1.72 : 1 CSI ( Cholesterol / Saturated Fat ) Calorie Assessment A close-up picture of the Calories consumed.

9 Calories to maintain current weight Calories to maintain current weight Calorie adjustment for weight change of 0 lb (per week) Goal Calories Average Daily Intake & Expenditures Average Intake 1138 Average Expenditure 2777 Calories For The Day Goal Intake Assessment Total Calories Carbohydrates (45-65% Calories) Protein (10-35% Calories) Fat (20-35% Calories) to to to Below Goal Below Goal Below Goal Below Goal Activity Summary List of the Activities performed, their METs, duration and Calories burned. Profile Calorie Goal: 2597 Duration Mets Daily Activity Details Exercise Calories 1 hours 2.5 home activities, cooking or food preparation, minutes 3.8 conditioning, home exercises, general hours 1.0 inactivity, sleeping 523 Duration 20- Mets Total Calories (Sedentary) Exercise 868 Calories 40 minutes 3.5 walking, for pleasure, work break hours 1.0 inactivity, sleeping 523 Duration Mets Total Calories (Sedentary) Exercise 706 Calories 30 minutes 1.0 inactivity, meditating minutes 3.5 walking, for pleasure, work break hours 1.0 inactivity, sleeping 672 Total Calories (Sedentary) Summary Daily Average 831 Calories Your Daily Average put you in the Sedentary activity level, and suggests 2597 Calories to maintain your current weight. 917

10 Nutrition Facts Formats the analysis as a Nutrition Facts label. Nutrition Facts Serving Size ( 1259 g ) Amount per serving Calories 1138 % Daily Value * Total Fat 40g 49% Saturated Fat 14g 54% Trans Fat 1g Cholesterol 150mg 50% Sodium 2900mg 126% Total Carbohydrates 131g 37% Dietary Fiber 10g 29% Total Sugars 43g Protein 65g 109% Vitamin D 2mcg Calcium 540mg Iron 10mg Potassium 424mg 13% 54% 131% 9% * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. % Daily Value here is based on your custom profile. MyPlate The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).

Intake vs. Recommendation 2600 Calorie Pattern Group Percent Comparison Amount * Grains Intake 54 % 4.8 Grains Recommendation 9.0 Vegetables Intake 0 % 0.0 Vegetables Recommendation 3.

11 Intake vs. Recommendation 2600 Calorie Pattern Group Percent Comparison Amount * Grains Intake 54 % 4.8 Grains Recommendation 9.0 Vegetables Intake 0 % 0.0 Vegetables Recommendation 3.5 Fruits Intake 11 % 0.2 Fruits Recommendation 2.0 Dairy Intake 45 % 1.3 Dairy Recommendation 3.0 Protein Foods Intake 69 % 4.5 Protein Foods Recommendation 6.5 oz equivalent oz equivalent cup equivalent cup equivalent cup equivalent cup equivalent cup equivalent cup equivalent oz equivalent oz equivalent Make Half Your Grains Whole Vary Your Vegetables Aim for at least 4.5 oz equivalents whole grains a day Dark Green Vegetables Orange Vegetables cups weekly cups weekly Oils & Empty Calories Dry Beans & Peas 3.5 cups weekly Aim for 8.0 teaspoons of oils a day Starchy Vegetables 7.0 cups weekly Limit your extra fats & sugars to 410 Calories a Other Vegetables 8.5 cups weekly * oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans. Food List Report The Food List report displays a simple list of foods that you have entered, along with their calorie values. Amount Item Cals 1.0 pnt milk, 2%, with vitamins A & D (USDA) 2.0 g egg, hard boiled, chopped (USDA) 1.0 ea sandwich, chicken salad, with wheat (Chik-fil-A) 1.0 bowl soup, tortilla, with chicken & toppings (Boston Market

12 Day Total 2.0 ea curry, indian, frozen, with basmati rice (Helen's Kitchen) 12.0 fl-oz soda, cola, Pepsi (Pepsi) 2.0 order chicken tenders (Chicken Express) 0.66 cup fruit salad, chilled, food service (Orval Kent) 1.0 lrg cappuccino, with 2% milk, large (Caribou Coffee) 20- Day Total 3.0 slice bread, whole wheat, toasted (USDA) 1.0 cup coffee, brewed, with tap water (USDA) 1.0 ea sandwich, submarine, buffalo chicken, 6" (Planet Sub) 1.0 cup broccoli & chicken, creamy sauce, frozen, over rice (Banquet) Day Total Total Day Average 1138 Item Average /22/18 11:41 AM Page 12 of 12

Calories 2, Protein (g) % - 35% of Calories (adults yrs) ~ Carbohydrates (g) % - 65% of Calories (adults yrs)

Calories 2, Protein (g) % - 35% of Calories (adults yrs) *~ Carbohydrates (g) % - 65% of Calories (adults yrs) * All Daily Reports A variety of reports and information combined into one document. Profile Info Personal: Abhijot Singh Male 21 yrs 5 ft 9 in 174 lb Day(s): Oct 19, Oct 20, Oct 21 Activity Level: Low Active