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WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

Eat whole grain brad instead of white bread.

Instead if eating chips, I will get a handful of nuts and have nuts as a snack.

Avoid eating a lot of red meat, I will substitute either with chicken or fish.

Substitue drinking water instead of juice.

While watching tv, and comercials come one do I'll do a set of 20 sit-ups and keep doing that till im done watching tv.

Instead of having white rice, change it to brown rice or whole grain.

I will have a protien shake,half before I work out and the other half after I finish working out.

Have oatmeal for breakfast instead of the sugary cereals.

For juice, drink natural fresh squeezed juice.

Go out for a run at least 5 times a week.

Cut down on sugar treats, such as cookies,pie,ice cream,and doughnuts.

Have egg or egg whites for breakfast, It wil help me have more protien in my diet.

When I go out to eat, ask I will buy lean cuts meat, for a cup for water instead instead of the reagular of buying a soda. Save meat I buy. money, less calories.

Before going in the shower do a set of 50 situps.

Have fish, more often for I will use low-fat dairy Read food labels more dinner not only is it products in stead of often on the products Im healthy but it gives a good whole. Such as skim milk going to consume. amount of protien in your or 1% milk. diet.

Walkto school instead of Drink lots of water after a driving at least 2 times workout, to replenish my out of the week. Specially body. because I live like 20mins away walking distance.

Change my cooking oil to pure vegetable oil its carbohydrate free.

Eat more broiled veggies or raw.

Broil or grill my meat instead of frying it.

Drink water all through out the day, to keep hydrated.

Go out and excersice three times a week.

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A
2.7 2321

GOOD SOURCE EXCELLENT SOURCE 10-19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2
0.27 232.1 4.354 25.8 2.5 SKIP SKIP 0.54 464.2 8.708 51.6 5

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

MACRONUTRIENTS
g g
g g g

43.54 258
25

g
g

12
1.1

1.2 0.11 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5 100 1.8 31 470 0.8

2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6 SKIP

mg mg mg mg mcg mcg mg mcg


mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 1.1 14 1.3 2.4 400 75 15


700 15

Vitamin E Calcium Iron


Magnesium

MINERALS
1000 18 310 4700 8 1500

Potassium Zinc Sodium

DRI GOALS vs. 3-DAY DIET RECORD


DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120% 178

NUTRIENT

UNIT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

2.7 2321 43.54 258 50 0 0 12 1.1

2.7 0 0 0 0 0 0 12 1.1

2.7
1502.12 58.38 181.59 13.6 17.52 14.63 1.65

Kcals g g
g

65 134 70 54 76 122 150

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS
0 0 30 80 0 800 1800 100 2800 800 2.5 1100 350 0 40

mg mg mg mg mcg mcg mg mcg


mcg mcg mg mg mg mg mg

1.1 1.1 14 1.3 2.4 400 75 15 700 15

0.54 0.88 10.87 1.1 1.78 232.85 97.46 2.29 249.73 3.19 827.45 9.36 162.09 1068.53 3.9

49 80 78 84 74 58 130 15 36 21 83 52 52 23 49

Vitamin E Calcium Iron


Magnesium

MINERALS

1000 18 310 4700 8

Potassium Zinc

DRI GOALS vs. 3-DAY DIET RECORD


DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120%

NUTRIENT

UNIT

RDA/AI

UL

Intake

Sodium

mg

1500

1856.75

124

PERFECT PLAN ANALYSIS


DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) B WB4 3-day Intake vs. Goal (%) D Forgivable deficient Forgivable excessive 2.31 2332.39 92.97 352.37 31.83 18.08 13.02 1.2 86 100 214 137 127 79 108 109 0.39 -830.27 -34.59 -170.78 -18.23 0 -0.56 1.61 0.45 -1.93 -2.2 -27.88 -2.7 -6.04 -785.78 -80.36 -10.08 237.36 -13.13 WB1 vs WB4 Intake vs. Goal (%) F=(B-D)
Overcame deficiency Overcame excess

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake E=(A-C)

Deficient <70% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

2.7 2321 43.54 258 50 0 0 12 1.1

2.7 0 0 0 0 0 0 12 1.1

2.7 1502.12 58.38 181.59 13.6 0 17.52 14.63 1.65

178 65 134 70 54 0 76 122 150

92 -35 -80 -67 -73 0 -3 14 41

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg


mcg mcg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 0 0 30 80 0 800 1800 100 2800 800 0.54 0.88 10.87 1.1 1.78 232.85 97.46 2.29 249.73 3.19 49 80 78 84 74 58 130 15 36 21 2.47 3.08 38.75 3.8 7.82 1018.63 177.82 12.37 12.37 16.32 224 280 277 292 326 255 237 82 141 109 -175 -200 -199 -208 -252 -197 -107 -67 -105 -88

Vitamin E

MINERALS

PERFECT PLAN ANALYSIS


DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) WB4 3-day Intake vs. Goal (%) WB1 vs WB4 Intake vs. Goal (%)

Intake Calcium NUTRIENT Iron


Magnesium

Intake 983.29 17.15 390.06 3016.12 8.87 3226.72

Intake
-155.84 -7.79 -227.97 -1947.59 -4.97 -1369.97

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

2.5
UL 1100

827.45 9.36 162.09 1068.53 3.9 1856.75

83 52 52 23 49 124

98 95 126 64 11 215

-15 -43 -74 -41 38 -91

350 0 40 0

Potassium Zinc Sodium

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

SUPER FOODS MEAL PLAN USAGE


1 2 3 4 5 6 7 8 9 10 Pomegranat e

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

grapes

1 item(m)

1 cup

1 cup

1 cup

1 item(m)

1 item(m)

1 item(m)

1 cup

1 item(m)

1 cup

DAY 1
1.0 1.0 1.0 1.0 1.0

DAY 2
1.0 1.0 1.0

1.0 1.0 1.0 1.0 1.0 1.0

DAY 3

1.0 1.0 1.0

Total Used

4.0

1.0

1.0

1.0

1.0

1.0

2.0

2.0

3.0

1.0

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


1 2 3 4 5 6 7 8 9 10 Pomegranat e

List Super Food

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

grapes

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

SUPER FOODS NUTRITION PROFILE


1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size


QUANTITY

Banana

Peanuts

Carrots

Grapefruit

Orange

Apple

Guava

Pineapple

Pomegran ate

grapes

1 item(m)

1 cup

1 cup

1 cup

1 item(m)

1 item(m) 1 item(m)

1 cup

1 item(m)

1 cup

NUTRIENT

Unit L

Good
0.27

Excellen t
0.54

Water Kcals PROTEIN CHO Fiber LIPIDS


Saturated

0.09

0.5

0.1

0.15

0.16

0.09

0.13

0.01

0.12

Skip g g
g 4.354 25.8 2.5 0 0 0 1.29 26.95 3.07

MACRONUTRIENTS
1 26 1.3 2 24 2 7.27 7.31 3.76 0.94 21.01 2.56 0.85 20.65 2.32 1.32 27.03 3.21 0.84 20.34 2.17 8.14 25.58 4.6 1.09 27.33 1.36

Skip Skip g
g 1.2 0.11 2.4 0.22 0.05 0.03

EFA: n-6 EFA: n-3


Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

0 0.2 0.16 0.03 0.96 0.08 0 24.5 0 0 0

0.15 0.04 0.22 0.43 5 0.5 0 0 0 0 225.02

4.48 0.04 0.03 0.33 1.23 0.04 0 18.28 0 0 0

0.07 0.04 0.16 0.07 0.86 0.21 0 38.32 74.85 0 5.21

0.05 0.03 0.11 0.05 0.82 0.17 0 37.96 74.24 0 5.1

0.07 0.04 0.06 0.11 0.82 0.45 0 24.3 10.63 0 3.98

0.04 0.03 0.12 0.05 0.77 0.17 0 27.9 74.09 0 4.65

0.35
0.02 0.19 0.14 2.87 0.12 0 26 0 0 0

0.06 0.02 0.1 0.11 0.28 0.13 0 3.02 4.83 0 4.53

VITAMINS mg mg mg mg mcg mcg mg mcg


mcg 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 0.22 0.22 2.8 0.26 0.48 80 15 3 140 0.04 0.09 0.78 0.43 0 23.6 10.27 0 3.54

SUPER FOODS NUTRITION PROFILE


1 2 3 4 5 6 7 8 9 10

MINERALS
Calcium Iron
Magnesium

mg mg mg mg mg mg

100 1.8 31 470 0.8 Skip

200 3.6 62 940 1.6

5.9 0.31 31.86 422.44 0.18

50 1.02 35 126 0.83

200 1.8 0 0 1.5

92.11 1.32 96.94 245.64 1.14

11.3 0.36 7.45 255.9 0.5

26.3 0.62 21.2 189.65 1.85

9.6 0.23 7.21 233.2 0.2

20.15 0.45 18.6 169.95 1.55

65 1.48 49.5 163 1.08

15.1 0.54 10.57 288.41 0.11

Potassium Zinc Sodium

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

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