WELLNESS NUTRIENT & ACTIVITY STRATEGIES

PROTEIN

LIPIDS

FLUIDS

ACTIVITY

DRI QUANTIFIED
DRI GOALS
NUTRIENT

Water
Kcals

Unit

RDA/AI
A

GOOD SOURCE
EXCELLENT
SOURCE
10-19%
20%
(COLUMN=10%) (COLUMN=20%)
B=A*.1
C=A*.2

2.7

0.27

0.54

Kcal

2321

232.1

464.2

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS
Saturated
EFA: n-6
EFA: n-3

43.54

4.354

8.708

258

25.8

51.6

25

2.5

SKIP

SKIP

12

1.2

2.4

1.1

0.11

0.22

0.11

0.22

0.11

0.22

1.4

2.8

0.13

0.26

0.24

0.48

40

80

7.5

15

1.5

mg
mg
mg
mg
mcg
mcg
mg
mcg

VITAMINS
1.1
1.1
14
1.3
2.4
400
75
15

(RAE)

mcg

700

70

140

Vitamin E

mcg

15

1.5

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

MINERALS
Calcium

mg

1000

100

200

Iron

mg

18

1.8

3.6

Magnesium

mg

310

31

62

Potassium

mg

4700

470

940

Zinc
Sodium

mg

0.8

1.6

mg

1500

SKIP

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS

NUTRIENT

Water
Kcals

UNIT

RDA/AI

UL

WB1 3-day Analysis

Intake

Intake vs.
Goal (%)
Deficient
<80%
Excess
>120%

2.7

2.7

178

Kcals

2321

1502.12

65

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

43.54

58.38

134

258

181.59

70

50

13.6

54

Saturated

17.52

76

EFA: n-6
EFA: n-3

12

14.63

122

1.1

1.65

150

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

0.54

49

1.1

0.88

80

Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

VITAMINS

14

35

10.87

78

1.3

100

1.1

84

1.78

74

2.4
400

1000

232.85

58

75

2000

97.46

130

15

2000

2.29

15

9900

249.73

36

3.19

21

(RAE)

mcg

700

Vitamin E

mcg

15

Calcium

mg

1000

2.5

827.45

83

Iron

mg

18

1100

9.36

52

Magnesium

mg

310

350

162.09

52

Potassium

mg

4700

1068.53

23

Zinc

mg

3.9

49

MINERALS

40

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS

NUTRIENT

Sodium

UNIT

mg

RDA/AI

1500

UL

WB1 3-day Analysis

Intake

1856.75

Intake vs.
Goal (%)
Deficient
<80%
Excess
>120%

124

PERFECT PLAN ANALYSIS

DRI GOALS

NUTRIENT

Unit

WB1 3-day Analysis

Intake
A
RDA/AI

Intake vs.
Goal (%)
B

WB4 3-day

Intake
C

UL
Deficient <70%
Excess
>120%

Water
Kcals

Intake vs.
Goal (%)
D

WB1 vs WB4

Intake
E=(A-C)

Intake vs.
Goal (%)
F=(B-D)

Forgivable
deficient

Overcame
deficiency

Forgivable
excessive

Overcame
excess

2.7

2.7

178

2.31

86

0.39

92

Kcals

2321

1502.12

65

2332.39

100

-830.27

-35

MACRONUTRIENTS
PROTEIN
CHO
Fiber
LIPIDS

43.54

58.38

134

92.97

214

-34.59

-80

258

181.59

70

352.37

137

-170.78

-67

50

13.6

54

31.83

127

-18.23

-73

Saturated

17.52

76

18.08

79

-0.56

-3

EFA: n-6
EFA: n-3

12

14.63

122

13.02

108

1.61

14

1.1

1.65

150

1.2

109

0.45

41

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

mg
mg
mg
mg
mcg
mcg
mg
mcg

1.1

0.54

49

2.47

224

-1.93

-175

1.1

0.88

80

3.08

280

-2.2

-200

14

35

10.87

78

38.75

277

-27.88

-199

1.3

100

1.1

84

3.8

292

-2.7

-208

2.4

1.78

74

7.82

326

-6.04

-252

400

1000

232.85

58

1018.63

255

-785.78

-197

75

2000

97.46

130

177.82

237

-80.36

-107

15

2000

2.29

15

12.37

82

-10.08

-67

(RAE)

mcg

700

9900

249.73

36

12.37

141

237.36

-105

Vitamin E

mcg

15

3.19

21

16.32

109

-13.13

-88

MINERALS

PERFECT PLAN ANALYSIS

DRI GOALS

Calcium
NUTRIENT
Iron

mg
#REF!
Unit
RDA/AI
mg
#REF!

WB1 3-day Analysis

WB4 3-day

WB1 vs WB4

Intake

Intake vs.
Goal (%)

Intake

Intake vs.
Goal (%)

Intake

Intake vs.
Goal (%)

2.5

827.45

83

983.29

98

-155.84

-15

UL
1100

9.36

52

17.15

95

-7.79

-43

Magnesium

mg

#REF!

350

162.09

52

390.06

126

-227.97

-74

Potassium

mg

#REF!

1068.53

23

3016.12

64

-1947.59

-41

Zinc
Sodium

mg
mg

#REF!

40
0

3.9
1856.75

49
124

8.87
3226.72

11
215

-4.97
-1369.97

38
-91

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and
Intake vs. Goal (column B)

SUPER FOODS MEAL PLAN USAGE

List Super Food

Portion Size

10

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

Pomegranat
e

grapes

1 cup

1 cup

1 cup

1 cup

1 cup

DAY 1
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0

1.0

1.0
1.0

DAY 2
Breakfast
Lunch
Dinner
Snack 1
Snack 2

1.0

1.0
1.0

1.0
1.0

1.0

DAY 3
Breakfast
Lunch
Dinner
Snack 1
Snack 2

Total Used

1.0

1.0

1.0

3.0

1.0

1.0
1.0

4.0

1.0

1.0

1.0

1.0

1.0

1.0

1.0

2.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at
least once.

SUPER FOODS MEAL PLAN USAGE

List Super Food

10

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

Pomegranat
e

grapes

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at
1
1 cup
1 cup
1 cup
1
1
1
1 cup
1
1 cup
Portion Size
least once.

SUPER FOODS NUTRITION PROFILE

List Super Food

Portion Size

10

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

Pomegran
ate

grapes

1 cup

1 cup

1 cup

1 cup

1 cup

0.15

0.16

0.09

0.13

0.01

0.12

QUANTITY

NUTRIENT

Unit

Good

Excellen
t

0.27

0.54

Water
Kcals

PROTEIN
CHO
Fiber
LIPIDS

4.354

1.29

25.8

2.5

0.09

Skip

MACRONUTRIENTS
1

7.27

0.94

0.85

1.32

0.84

8.14

1.09

26.95

26

24

7.31

21.01

20.65

27.03

20.34

25.58

27.33

3.07

1.3

3.76

2.56

2.32

3.21

2.17

4.6

1.36

Skip

Saturated

EFA: n-6
EFA: n-3

Skip
g

1.2

2.4

0.05

4.48

0.07

0.05

0.07

0.04

0.35

0.06

0.11

0.22

0.03

0.04

0.03

0.04

0.03

0.02

0.02

VITAMINS
Thiamin
Riboflavin
Niacin
B6
B12
Folate
Vitamin C
Vitamin D
Vitamin A

(RAE)

mg
mg
mg
mg
mcg
mcg
mg
mcg

0.11

0.22

0.04

0.16

0.22

0.03

0.16

0.11

0.06

0.12

0.19

0.1

0.11

0.22

0.09

0.03

0.43

0.33

0.07

0.05

0.11

0.05

0.14

0.11

1.4

2.8

0.78

0.96

1.23

0.86

0.82

0.82

0.77

2.87

0.28

0.13

0.26

0.43

0.08

0.5

0.04

0.21

0.17

0.45

0.17

0.12

0.13

0.24

0.48

40

80

23.6

24.5

18.28

38.32

37.96

24.3

27.9

26

3.02

7.5

15

10.27

74.85

74.24

10.63

74.09

4.83

1.5

mcg

70

140

3.54

225.02

5.21

5.1

3.98

4.65

4.53

SUPER FOODS NUTRITION PROFILE

1

10

MINERALS
Calcium

mg

100

200

5.9

50

200

92.11

11.3

26.3

9.6

20.15

65

15.1

Iron

mg

1.8

3.6

0.31

1.02

1.8

1.32

0.36

0.62

0.23

0.45

1.48

0.54

Magnesium

mg

31

62

31.86

35

96.94

7.45

21.2

7.21

18.6

49.5

10.57

Potassium

mg

470

940

422.44

126

245.64

255.9

189.65

233.2

169.95

163

288.41

Zinc
Sodium

mg
mg

0.8

1.6

0.18

0.83

1.5

1.14

0.5

1.85

0.2

1.55

1.08

0.11

Skip

Enter minimum quantity for good and excellent from tab 1.

Color code the appropriate cells "good", "excellent" or
"N/A" use grey for all 10 Super Foods