AMounts's Nutrients Report 07/01/14 - 07/03/14

Your personal Calorie goal is 1200. Your plan amounts are based on meeting your nutrient needs.
Nutrients Target Average Eaten Status
Total Calories 1200 Calories 1103 Calories !
"rotein #g$%%% 4& g '& g !
"rotein #( Calories$%%% 10 - 3)( Calories 31( Calories !
Car*o+,-rate #g$%%% 130 g 110 g .n-er
Car*o+,-rate #( Calories$%%% 4) - &)( Calories 40( Calories .n-er
/ietar, 0i*er 2) g 1) g .n-er
Total Sugars No /ail, Target or 1i2it 33 g No /ail, Target or 1i2it
A--e- Sugars No /ail, Target or 1i2it 3 g No /ail, Target or 1i2it
Total 0at 20 - 3)( Calories 31( Calories !
Saturate- 0at 4 10( Calories 11( Calories ver
"ol,unsaturate- 0at No /ail, Target or 1i2it &( Calories No /ail, Target or 1i2it
Monounsaturate- 0at No /ail, Target or 1i2it 10( Calories No /ail, Target or 1i2it
1inolei5 A5i- #g$%%% 12 g & g .n-er
1inolei5 A5i- #( Calories$%%% ) - 10( Calories )( Calories !
6-1inoleni5 A5i- #( Calories$%%% 07& - 172( Calories 07)( Calories .n-er
6-1inoleni5 A5i- #g$%%% 171 g 07& g .n-er
2ega 3 - E"A No /ail, Target or 1i2it 1'1 2g No /ail, Target or 1i2it
2ega 3 - /8A No /ail, Target or 1i2it 3)1 2g No /ail, Target or 1i2it
C+olesterol 4 300 2g 2'1 2g !
Minerals Target Average Eaten Status
Cal5iu2 1000 2g 7)1 2g .n-er
"otassiu2 4700 2g 2413 2g .n-er
So-iu2%% 4 2300 2g 271) 2g ver
Copper 300 9g 333 9g !
:ron 1' 2g 12 2g .n-er
Magnesiu2 310 2g 2)0 2g .n-er
"+osp+orus 700 2g 1133 2g !
Seleniu2 )) 9g 137 9g !
;in5 ' 2g 3 2g !
<ita2ins Target Average Eaten Status
<ita2in A 700 9g RAE 7&2 9g RAE !
<ita2in =& 173 2g 17' 2g !
<ita2in =12 274 9g &70 9g !
<ita2in C 7) 2g '3 2g !
<ita2in / 1) 9g 3 9g .n-er
<ita2in E 1) 2g AT ) 2g AT .n-er
<ita2in ! 30 9g 273 9g !
0olate 400 9g /0E )14 9g /0E !
T+ia2in 171 2g 171 2g !
Ri*o>lavin 171 2g 17' 2g !
Nia5in 14 2g 24 2g !
C+oline 42) 2g 327 2g .n-er
:n>or2ation a*out -ietar, supple2ents7
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 15 mg a day. In addition, people !ho are age
51 and
older need to reduce sodium to 15 mg a day. All others need to reduce sodium to less than "# mg a day.
*** $utrients that appear t!ice %protein, carbohydrate, linoleic acid, and -linolenic acid& have t!o separate recommendations'
1& Amount eaten %in grams& compared to your minimum recommended intake.
"& (ercent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these " different recommendations.
This assignment was a little hard for me because I had to change some of the information given to me. The MyPlate
app suggested eating 1800 calories per day. I am currently working with an endocrinologist as well as a registered
dietician. ecently I have been told that I am e!periencing early kidney damage and obese" weighing 180lbs and being
#$%&. My dietician has put me on 1'00 calories a day. The dietician has also re(uired that I only eat ) times a day and
abstain from snacks. *ccording to +hooseMyPlate I meet the recommended daily allowance of calories.
Protein is the only area that I get more than what I need in a day. ,owever +hooseMyPlate reports that I do not
obtain enough iron in my diet. This is probably because I tend not to eat red meat. Incorporating more lean red meats
into my diet" I believe" will help achieve the recommended allowance of iron because I know" as a woman" iron is an
important aspect.
My grains are significantly lacking. I believe this is because I count my carbs that I am prone to stay away from
breads and pastas. ,owever" +hooseMyPlate has great recommendations on how to achieve my daily grains goal.
-mall changes like switching from white rice to brown rice and eating whole grain breads can help achieve this. I also
like the idea of making oatmeal a staple in my morning breakfast is a good way of getting more healthy grains in my
diet.
.reakfast is another way to include more fruits into my daily diet. ,aving a variety of fruit available allow me to
not fall into a monotony. /ruits was another area that the +hooseMyPlate said I did not eat enough of. I feel as though
most people snack on fruit throughout the day. -ince I do not snack I will have to incorporate more fruit in my
breakfast and lunches. Including more grains and fruit is a good way of contributing more carbohydrates into my diet. I
fall under the recommended allowance of daily carbohydrates but I believe adding another fruit to my daily diet will
help.
I need to incorporate more vegetables in my diet. My dietician suggests at least having a salad a day. I have not yet
switched completely over to salads. *fter seeing the report from +hooseMyPlate" I can see that I am also under my
fiber recommendations. I believe that some of the recommendations of dark leafy greens and broccoli will help with
these deficiencies. I also see that kale is recommended. I have never eaten kale but have heard good things and very
open to including this into my daily diet.
0airy is a component I am seriously lacking. I have never been much of a dairy person. It is not surprising that
my daily calcium intake is also under daily allowance. I have high cholesterol and have been trying to stay away from
products like cheese. +hooseMyPlate recommends eating low1fat cheese" as well as" low1fat milk. I do eat a lot of
0annon light and fit 2reek yogurt" which is not included in the items I have ate in the past ' days but I feel that
products like this" along with low1fat milk and cheese" will help me reach the recommended dairy and calcium intake.
The thing that I found most alarming was my sodium intake. It is way over what I should be eating. I see on the
little asterisk on the bottom of the page that diabetic people should lower their sodium intake to 1#00" while mine is
'31#. I$m not sure how to lower this. 4ithin the past ) days I have ate ' eggs" perhaps eating egg whites without the
yolk would help lower sodium. I will having to make more of an effort to opt out of processed foods and start doing
more at home cooking. *lso" take the time to read food labels and make healthier low1sodium choices.
5verall I think this pro6ect has really opened my eyes for the better. *t this time in my life it is very crucial that I
make healthy choices in order to live a long and happy life. I believe making these small swaps and changed will
greatly impact my overall diet and health. The +hooseMyPlate was a great website that I will certainly be using again
to help stay on track.