• Home

Minerals

Food record 1_ Weekday

Date: 2/3/22
Time Place Meal Ingredients/Food Quantity
8:30 AM My house Brefakst Pineaple, Coffee with no suggar 1-cup
10:30 AM Work Snack 1 scoop protein in water 1- scoop
1:00 PM Work Lunch 1 cup of chickpea and vegetable soup 1- cup
4:30 PM Work Snack Banana 1
8:30 My house Dinner Mashed potato + of halibut 100 gr +4 OZ

Food record 2_ Weekday

Date: 2/6/22
Time Place Meal Ingredients/Food Quantity
8:30 AM My house Breakfast 2 boiled egg + 1 cup of beans 2 + 1 cup
10:30 AM Work Snack Sunflower seeds 5
1:00 PM Work Lunch Grilled chicken + Quinoa salad 4 OZ + 1 cup
4:30 PM Work Snack Orange 1
8:30 PM Work Dinner Broccoli + Grilled fish 1 cup + 4 oz

Food record 3_ WEEKEND DAY

Date: 2/14/22
Time Place Meal Ingredients/Food Quantity
8:30 AM My house Brefakst Oat pancake + Raspberry 2 + 5
10:30 AM Work Snack Almond 5
1:00 PM Work Lunch Baked pork ribs + veggies 4 OZ+ 1 Cup
4:30 PM Work Snack Yogurt 1 scoop
8:30 PM My house Dinner Taco salad 1 cup

7 Days PA

Name: Josely Pena
Date: 2/21/22
Time: Activity Time (Min)
Sunday 2/13/22
Cleaned the house 3 hours
DAY 1
Monday 2/14/22
Walk 1 hour
DAY 2 Cook 1 hour
Tuesday 2/15/22
Use the stairs at my job 8 times 30 minutes
DAY 3 Cook 1 hour
Wenesday 2/16/22
Did 8 loads laundry 2.5 hours
Use the stairs to do the
DAY 4 loundry
Cook 1 hour
Thrusday 2/17/22
Cook 1 hours
DAY 5 Move around at my job 30 minutes
Friday 2/18/22
Cook 1 hour
DAY 6 cleaned the house 2.5 hour
cleaned my boyfriend 3 hours
bussines
Satuday 2/19/22
When to the Gym 1 hour
DAY 7

Minerals

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 1/12

Josely Pena jpena8@worcester.edu 2/21/2022 combinationReport

 Report Parameters

Start Date : 02/14/2022 End Date: 02/21/2022

Choose Meal Times

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Choose Reports to Combine
Selecting or unselecting reports will add or remove them

DRI Report

Intake vs. Goals

Macronutrient Ranges

Fat Breakdown

Source Analysis

MyPlate Analysis

Intake Spreadsheet

Exchanges Spreadsheet

Activities Spreadsheet

Energy balance

Daily Food Log

Daily Activity Log

 Combination Report 

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 2/12

DRI Report

Profile Information

Profile

Active Profile: Josely Pena

Height: 4 ft. 11 inches

Weight: 115 lbs.

Age: 25 years

BMI: 23.225

Gender: Female

Activity Level: Sedentary

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient Data

Nutrient DRI Notes

Energy

Kilocalories 1750.0 kcal

Protein 41.73 g
AMDR: 10%-35% of kilocalories
RDA: Daily requirement based on 0.8 grams of
protein per kilogram body weight

Carbohydrate 196.88 – 284.38 g
AMDR: 45%-65% of kilocalories
RDA: 130 g/day for adults and children

Fat, Total 38.89 – 68.06 g AMDR: 20%-35% of kilocalories

Fat (Specific)

Saturated Fat < 19.4 g Less than 10% of kilocalories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < * Less than mg recommended

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g

PFA 18:3, Linolenic 1.10 g

Carbohydrates (Specific)

Dietary Fiber, Total 25.0 g

Sugar, Total * No recommendation

Other

Water 2700.00 g

Alcohol * No recommendation

Vitamins

Thiamin 1.10 mg

Riboflavin 1.10 mg

Niacin 14.00 mg

Pyridoxine (Vitamin B6) 1.30 mg

Cobalamin (Vitamin B12) 2.40 mcg

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 3/12

Intake vs. Goals
02/14/2022 – 02/21/2022

Nutrient DRI Notes

Folate (DFE) 400.00 mcg

Vitamin C 75.00 mg

Vitamin D (ug) 15.00 mcg

Vitamin A (RAE) 700.00 mcg

Vitamin A (IU) 2333.00 IU

Vitamin K 90.00 mcg

Vitamin E (Alpha-Tocopherol) 15.00 mg

Minerals

Calcium 1000.00 mg

Iron 18.00 mg

Magnesium 310.00 mg

Potassium 2600.00 mg DRI Adequate Intake

Zinc 8.00 mg

Sodium 1500.00 mg DRI Adequate Intake

Report Data

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

Energy

Kilocalories 1750.0 kcal 1,556.38 kcal 88.936%

Protein 41.73 g 68.637 g 164.479%

Carbohydrate 196.88 – 284.38 g 159.775 g 81.154%

Fat, Total 38.89 – 68.06 g 72.112 g 105.953%

Fat (Specific)

Saturated Fat <19.4 g 20.758 g 106.999%

Monounsaturated Fat No suggestion 32.643 g

Polyunsaturated Fat No suggestion 13.074 g

Trans Fatty Acid No suggestion 0.596 g

Cholesterol <No suggestion 154.264 mg

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g 12.099 g 100.822%

1750.0 kcal

41.73 g

196.88 g

284.38 g

38.89 g

68.06 g

19.4 g

12.00 g

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 4/12

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

PFA 18:3, Linolenic 1.10 g 0.29 g 26.338%

Carbohydrates (Specific)

Dietary Fiber, Total 25.0 g 18.556 g 74.225%

Sugar, Total No suggestion 61.741 g

Other

Water 2700.00 g 510.522 g 18.908%

Alcohol No suggestion 0.00 g

Vitamins

Thiamin 1.10 mg 0.994 mg 90.398%

Riboflavin 1.10 mg 1.952 mg 177.413%

Niacin 14.00 mg 15.076 mg 107.687%

Pyridoxine (Vitamin B6) 1.30 mg 1.043 mg 80.208%

Cobalamin (Vitamin
B12)

2.40 mcg 2.869 mcg 119.535%

Folate (DFE) 400.00 mcg 251.187 mcg 62.797%

Vitamin C 75.00 mg 13.154 mg 17.539%

Vitamin D (ug) 15.00 mcg 2.49 mcg 16.602%

Vitamin A (RAE) 700.00 mcg 450.634 mcg 64.376%

Vitamin A (IU) 2333.00 IU 8,705.154 IU 373.131%

Vitamin K 90.00 mcg 58.467 mcg 64.963%

Vitamin E (Alpha-

Tocopherol)
15.00 mg 13.974 mg 93.159%

Minerals

Calcium 1000.00 mg 1,042.333 mg 104.233%

Iron 18.00 mg 9.721 mg 54.005%

1.10 g

25.0 g

2700.00 g

1.10 mg

1.10 mg

14.00 mg

1.30 mg

2.40 mcg

400.00 mcg

75.00 mg

15.00 mcg

700.00 mcg

2333.00 IU

90.00 mcg

15.00 mg

1000.00 mg

18.00 mg

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 5/12

Macronutrient Ranges
02/14/2022 – 02/21/2022

Carbs Protein Fat Alcohol

0.0

100

200

300

400

500

600

700

800

900

1.0k

1.1k Actual
Recommended

Fat Breakdown
02/14/2022 – 02/21/2022

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

Magnesium 310.00 mg 290.929 mg 93.848%

Potassium 2600.00 mg 2,014.759 mg 77.491%

Zinc 8.00 mg 10.983 mg 137.283%

Sodium 1500.00 mg 1,512.636 mg 100.842%

Report Data

Recommended Actual Intake

Total Calories 1750 kcal 1,556.38 kcal

Carbs 787.5-1,137.5 kcal 45%-65% 639.102 kcal 41.063%

Protein 175-612.5 kcal 10%-35% 274.548 kcal 17.64%

Fats 350-612.5 kcal 20%-35% 649.007 kcal 41.7%

Alcohol 0 kcal 0% 0 kcal 0%

Report Data

Source of Fat Percent of Average Daily Value

Monounsaturated Fat 18.905%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

310.00 mg

2600.00 mg

8.00 mg

1500.00 mg

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 6/12

Source Analysis
02/14/2022 – 02/21/2022

MyPlate Analysis
02/14/2022 – 02/21/2022

Source of Fat Percent of Average Daily Value

Polyunsaturated Fat 7.572%

Saturated Fat 12.022%

Trans Fatty Acid 0.345%

Unspecified 2.919%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

Selected Nutrient:

Report Entries

Item Name
Amount of
Food Nutrient

Amount of
Nutrient Percent of Average Daily Value

Pancake, Plain, Mix 3.00 oz. Kilocalories 312.979 kcal 20.109%

Almonds, Sliced 0.33 c. Kilocalories 273.23 kcal 17.555%

Pork, Spareribs, Braised 4.00 oz. Kilocalories 283.185 kcal 18.195%

Vegetables, Mixed, Frozen, Boiled, Drained 1.00 c. Kilocalories 118.30 kcal 7.601%

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1.00 c. Kilocalories 257.25 kcal 16.529%

Taco Salad 1.00 item Kilocalories 311.436 kcal 20.01%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

Report Data

Goal * Actual % Goal

Grains
(https://www.myplate.g…
healthy/grains)

6.0 oz. eq.

tips
(https://www.myplate.gov/…
sheet/make-half-your-
grains-whole-grains)

0.674 oz. eq. 11.233 %

Vegetables
(https://www.myplate.g…
healthy/vegetables)

2.5 cup eq.
tips
(https://www.myplate.gov/…
sheet/vary-your-veggies)

1.07 cup eq. 42.8 %

Fruits
(https://www.myplate.g…
healthy/fruits)

1.5 cup eq.
tips
(https://www.myplate.gov/…
sheet/focus-whole-fruits)

0.0 cup eq. 0.0 %

Dairy
(https://www.myplate.g…
healthy/dairy)

3.0 cup eq.

tips
(https://www.myplate.gov/…
sheet/move-low-fat-or-fat-
free-dairy)

1.86 cup eq. 62.0 %

Protein Foods
(https://www.myplate.g…
healthy/protein-foods)

5.0 oz. eq.

tips
(https://www.myplate.gov/…
sheet/vary-your-protein-
routine)

6.467 oz. eq. 129.344 %

Kilocalories

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 7/12

(http://www.myplate.gov)
Your results are based on a 1750 calorie pattern

(https://www.fns.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf).

Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole grains (https://www.myplate.gov/eat-healthy/grains).

Vary Your Veggies! Aim for this much every week
(https://www.fns.usda.gov/sites/default/files/myplate_miplato/table1.pdf):

Dark Green Vegetables = 1.5 cups weekly
Orange Vegetables = 5.5 cups weekly
Dry Beans & Peas = 1.5 cups weekly
Starchy Vegetables = 5 cups weekly
Other Vegetables = 4 cups weekly

Oils: Aim for 5  teaspoons of oil (https://www.myplate.gov/eat-healthy/more-key-topics) a day.

Go Lean with Protein! Aim for this much every week:
Seafood = 8 oz weekly
Meat, Poultry & Eggs = 24 oz weekly
Nuts, Seeds & Soy Products = 4 oz weekly

* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends
more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet

Goal * Actual % Goal

Empty Calories 161.0 kcal 369.761 kcal 229.665 %

Diet Entries for 02/14/2022

Item Name Meal Quantity Wt (g) Kcal

Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 312.979

Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 273.23

Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 283.185

Vegetables, Mixed, Frozen, Boiled, Drained Lunch 1.00 cup(s) 182.00 118.30

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Afternoon Snack 1.00 cup(s) 245.00 257.25

Taco Salad Dinner 1.00 item(s) 168.512 311.436

Total 841.149 1,556.38

Nutrients for 02/14/2022

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Pancake, Plain, Mix 8.309 62.638 2.637 0.699

Almonds, Sliced 9.981 10.169 23.562 1.794

Pork, Spareribs, Braised 16.158 0.00 22.974 7.679

Vegetables, Mixed, Frozen, Boiled, Drained 5.205 23.824 0.273 0.056

Total 68.637 159.775 72.112 20.758

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 8/12

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

11.907 45.57 3.455 2.227

Taco Salad 17.077 17.574 19.212 8.302

Total 68.637 159.775 72.112 20.758

Nutrients for 02/14/2022

Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)

Pancake, Plain, Mix 1.081 0.789 0.326 1.701

Almonds, Sliced 14.889 5.818 0.007 0.00

Pork, Spareribs, Braised 8.70 4.037 0.232 82.413

Vegetables, Mixed, Frozen, Boiled, Drained 0.018 0.131 0.00 0.00

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

0.948 0.098 0.00 14.70

Taco Salad 7.007 2.201 0.031 55.45

Total 32.643 13.074 0.596 154.264

Nutrients for 02/14/2022

Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)

Pancake, Plain, Mix 0.772 0.004 2.466 13.633

Almonds, Sliced 5.816 0.001 5.899 2.053

Pork, Spareribs, Braised 3.374 0.081 0.00 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 0.096 0.035 8.008 5.678

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

0.069 0.029 0.00 37.775

Taco Salad 1.972 0.139 2.183 2.602

Total 12.099 0.29 18.556 61.741

Nutrients for 02/14/2022

Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)

Pancake, Plain, Mix 7.697 0.00 0.383 0.227

Almonds, Sliced 2.081 0.00 0.097 0.537

Pork, Spareribs, Braised 51.173 0.00 0.183 0.236

Vegetables, Mixed, Frozen, Boiled, Drained 151.479 0.00 0.129 0.218

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

181.545 0.00 0.10 0.485

Taco Salad 116.547 0.00 0.102 0.248

Total 510.522 0.00 0.994 1.952

Nutrients for 02/14/2022

Item Name Niacin (mg) Vit B6 (mg) Vit B12 (mcg) Fol (DFE) (mcg)

Pancake, Plain, Mix 3.715 0.145 0.272 130.975

Almonds, Sliced 1.707 0.065 0.00 20.764

Pork, Spareribs, Braised 4.626 0.39 0.298 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 1.549 0.135 0.00 34.58

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

0.257 0.11 1.274 24.50

Taco Salad 3.222 0.198 1.025 40.369

Total 15.076 1.043 2.869 251.187

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 9/12

Exchanges Spreadsheet

Nutrients for 02/14/2022

Item Name Vit C (mg) Vit D (ug) (mcg) Vit A (RAE) (mcg) Vit A (IU) (IU)

Pancake, Plain, Mix 0.34 0.00 17.01 57.833

Almonds, Sliced 0.00 0.00 0.00 0.944

Pork, Spareribs, Braised 0.00 2.402 0.00 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 5.824 0.00 389.48 7,784.14

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1.715 0.00 44.144 147.00

Taco Salad 5.275 0.088 0.00 715.237

Total 13.154 2.49 450.634 8,705.154

 

Nutrients for 02/14/2022

Item Name Vit K (mcg)

Vit E (Alpha-T) (mg)

Calcium (mg) Iron (mg)

Pancake, Plain, Mix 0.00 0.00 292.567 3.062

Almonds, Sliced 0.00 12.095 126.941 1.751

Pork, Spareribs, Braised 0.00 0.386 15.667 0.95

Vegetables, Mixed, Frozen, Boiled, Drained 42.77 0.692 45.50 1.492

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1.715 0.00 414.05 0.172

Taco Salad 13.982 0.801 147.608 2.294

Total 58.467 13.974 1,042.333 9.721

Nutrients for 02/14/2022

Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)

Pancake, Plain, Mix 23.814 162.443 0.612 920.226

Almonds, Sliced 127.413 345.903 1.472 0.472

Pork, Spareribs, Braised 16.711 252.758 2.611 84.601

Vegetables, Mixed, Frozen, Boiled, Drained 40.04 307.58 0.892 63.70

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

39.20 529.20 2.009 159.25

Taco Salad 43.751 416.875 3.386 284.387

Total 290.929 2,014.759 10.983 1,512.636

Values for 02/14/2022. 1 of 5

Item Name Meal Quantity Weight Vegetable

Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 g 0.00

Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 g 0.00

Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 g 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

Lunch 1.00 cup(s) 182.0 g 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

Afternoon Snack 1.00 cup(s) 245.0 g 0.00

Taco Salad Dinner 1.00 item(s) 168.512 g 0.70

Total 0.70

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sn… 10/12

Values for 02/14/2022. 2 of 5

Item Name Bread/Starch Fruit Other Carbohydrate Milk

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 0.00 0.00

Pork, Spareribs, Braised 0.00 0.00 0.00 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

1.48 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

0.00 0.00 2.00 0.00

Taco Salad 0.94 0.00 0.00 0.00

Total 2.42 0.00 2.00 0.00

Values for 02/14/2022. 3 of 5

Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 0.00 0.00

Pork, Spareribs, Braised 0.00 0.00 0.00 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

0.00 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

0.00 0.00 0.00 1.00

Taco Salad 0.00 3.65 0.00 0.00

Total 0.00 3.65 0.00 1.00

Values for 02/14/2022. 4 of 5

Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 2.734 0.00

Pork, Spareribs, Braised 0.00 0.00 2.831 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

0.00 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

0.00 0.00 0.00 0.00

Taco Salad 0.00 0.00 0.00 0.00

Total 0.00 0.00 5.564 0.00

Values for 02/14/2022. 5 of 5

Item Name Meat-Lean

Pancake, Plain, Mix 0.00

Almonds, Sliced 0.00

Pork, Spareribs, Braised 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 0.00

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) 0.00

Taco Salad 0.00

Total 0.00

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 11/12

Activities Spreadsheet

No activity entries for the day(s) in question.

Energy Balance
02/14/2022 – 02/21/2022

Daily Food Log

Total: 1,556.38 kcal

Daily Activity Log

You have not recorded any activity entries for this day.

Report Data

Date kcal Consumed

kcal Burned
Through Tracked
Activity

Number of
Hours of
Tracked
Activity

Number of
Hours with
No Activity
Logged

kcal Burned at
BMR Rate Total kcal Burned Net kcal

02/14/2022 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Total: 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Average: 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Entries for 02/14/2022

Breakfast

Pancake, Plain, Mix 3 oz. 312.979 kcal

Entries for 02/14/2022

Morning Snack

Almonds, Sliced 0.33 c. 273.23 kcal

Entries for 02/14/2022

Lunch

Pork, Spareribs, Braised 4 oz. 283.185 kcal

Vegetables, Mixed, Frozen, Boiled, Drained 1 c. 118.3 kcal

Entries for 02/14/2022

Afternoon Snack

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1 c. 257.25 kcal

Entries for 02/14/2022

Dinner

Taco Salad 1 item 311.436 kcal

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sn… 12/12

Minerals

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 1/12

Josely Pena jpena8@worcester.edu 2/21/2022 combinationReport

 Report Parameters

Start Date : 02/14/2022 End Date: 02/21/2022

Choose Meal Times

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Choose Reports to Combine
Selecting or unselecting reports will add or remove them

DRI Report

Intake vs. Goals

Macronutrient Ranges

Fat Breakdown

Source Analysis

MyPlate Analysis

Intake Spreadsheet

Exchanges Spreadsheet

Activities Spreadsheet

Energy balance

Daily Food Log

Daily Activity Log

 Combination Report 

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 2/12

DRI Report

Profile Information

Profile

Active Profile: Josely Pena

Height: 4 ft. 11 inches

Weight: 115 lbs.

Age: 25 years

BMI: 23.225

Gender: Female

Activity Level: Sedentary

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient Data

Nutrient DRI Notes

Energy

Kilocalories 1750.0 kcal

Protein 41.73 g
AMDR: 10%-35% of kilocalories
RDA: Daily requirement based on 0.8 grams of
protein per kilogram body weight

Carbohydrate 196.88 – 284.38 g
AMDR: 45%-65% of kilocalories
RDA: 130 g/day for adults and children

Fat, Total 38.89 – 68.06 g AMDR: 20%-35% of kilocalories

Fat (Specific)

Saturated Fat < 19.4 g Less than 10% of kilocalories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < * Less than mg recommended

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g

PFA 18:3, Linolenic 1.10 g

Carbohydrates (Specific)

Dietary Fiber, Total 25.0 g

Sugar, Total * No recommendation

Other

Water 2700.00 g

Alcohol * No recommendation

Vitamins

Thiamin 1.10 mg

Riboflavin 1.10 mg

Niacin 14.00 mg

Pyridoxine (Vitamin B6) 1.30 mg

Cobalamin (Vitamin B12) 2.40 mcg

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 3/12

Intake vs. Goals
02/14/2022 – 02/21/2022

Nutrient DRI Notes

Folate (DFE) 400.00 mcg

Vitamin C 75.00 mg

Vitamin D (ug) 15.00 mcg

Vitamin A (RAE) 700.00 mcg

Vitamin A (IU) 2333.00 IU

Vitamin K 90.00 mcg

Vitamin E (Alpha-Tocopherol) 15.00 mg

Minerals

Calcium 1000.00 mg

Iron 18.00 mg

Magnesium 310.00 mg

Potassium 2600.00 mg DRI Adequate Intake

Zinc 8.00 mg

Sodium 1500.00 mg DRI Adequate Intake

Report Data

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

Energy

Kilocalories 1750.0 kcal 1,556.38 kcal 88.936%

Protein 41.73 g 68.637 g 164.479%

Carbohydrate 196.88 – 284.38 g 159.775 g 81.154%

Fat, Total 38.89 – 68.06 g 72.112 g 105.953%

Fat (Specific)

Saturated Fat <19.4 g 20.758 g 106.999%

Monounsaturated Fat No suggestion 32.643 g

Polyunsaturated Fat No suggestion 13.074 g

Trans Fatty Acid No suggestion 0.596 g

Cholesterol <No suggestion 154.264 mg

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g 12.099 g 100.822%

1750.0 kcal

41.73 g

196.88 g

284.38 g

38.89 g

68.06 g

19.4 g

12.00 g

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 4/12

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

PFA 18:3, Linolenic 1.10 g 0.29 g 26.338%

Carbohydrates (Specific)

Dietary Fiber, Total 25.0 g 18.556 g 74.225%

Sugar, Total No suggestion 61.741 g

Other

Water 2700.00 g 510.522 g 18.908%

Alcohol No suggestion 0.00 g

Vitamins

Thiamin 1.10 mg 0.994 mg 90.398%

Riboflavin 1.10 mg 1.952 mg 177.413%

Niacin 14.00 mg 15.076 mg 107.687%

Pyridoxine (Vitamin B6) 1.30 mg 1.043 mg 80.208%

Cobalamin (Vitamin
B12)

2.40 mcg 2.869 mcg 119.535%

Folate (DFE) 400.00 mcg 251.187 mcg 62.797%

Vitamin C 75.00 mg 13.154 mg 17.539%

Vitamin D (ug) 15.00 mcg 2.49 mcg 16.602%

Vitamin A (RAE) 700.00 mcg 450.634 mcg 64.376%

Vitamin A (IU) 2333.00 IU 8,705.154 IU 373.131%

Vitamin K 90.00 mcg 58.467 mcg 64.963%

Vitamin E (Alpha-

Tocopherol)
15.00 mg 13.974 mg 93.159%

Minerals

Calcium 1000.00 mg 1,042.333 mg 104.233%

Iron 18.00 mg 9.721 mg 54.005%

1.10 g

25.0 g

2700.00 g

1.10 mg

1.10 mg

14.00 mg

1.30 mg

2.40 mcg

400.00 mcg

75.00 mg

15.00 mcg

700.00 mcg

2333.00 IU

90.00 mcg

15.00 mg

1000.00 mg

18.00 mg

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 5/12

Macronutrient Ranges
02/14/2022 – 02/21/2022

Carbs Protein Fat Alcohol

0.0

100

200

300

400

500

600

700

800

900

1.0k

1.1k Actual
Recommended

Fat Breakdown
02/14/2022 – 02/21/2022

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

Magnesium 310.00 mg 290.929 mg 93.848%

Potassium 2600.00 mg 2,014.759 mg 77.491%

Zinc 8.00 mg 10.983 mg 137.283%

Sodium 1500.00 mg 1,512.636 mg 100.842%

Report Data

Recommended Actual Intake

Total Calories 1750 kcal 1,556.38 kcal

Carbs 787.5-1,137.5 kcal 45%-65% 639.102 kcal 41.063%

Protein 175-612.5 kcal 10%-35% 274.548 kcal 17.64%

Fats 350-612.5 kcal 20%-35% 649.007 kcal 41.7%

Alcohol 0 kcal 0% 0 kcal 0%

Report Data

Source of Fat Percent of Average Daily Value

Monounsaturated Fat 18.905%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

310.00 mg

2600.00 mg

8.00 mg

1500.00 mg

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 6/12

Source Analysis
02/14/2022 – 02/21/2022

MyPlate Analysis
02/14/2022 – 02/21/2022

Source of Fat Percent of Average Daily Value

Polyunsaturated Fat 7.572%

Saturated Fat 12.022%

Trans Fatty Acid 0.345%

Unspecified 2.919%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

Selected Nutrient:

Report Entries

Item Name
Amount of
Food Nutrient

Amount of
Nutrient Percent of Average Daily Value

Pancake, Plain, Mix 3.00 oz. Kilocalories 312.979 kcal 20.109%

Almonds, Sliced 0.33 c. Kilocalories 273.23 kcal 17.555%

Pork, Spareribs, Braised 4.00 oz. Kilocalories 283.185 kcal 18.195%

Vegetables, Mixed, Frozen, Boiled, Drained 1.00 c. Kilocalories 118.30 kcal 7.601%

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1.00 c. Kilocalories 257.25 kcal 16.529%

Taco Salad 1.00 item Kilocalories 311.436 kcal 20.01%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

Report Data

Goal * Actual % Goal

Grains
(https://www.myplate.g…
healthy/grains)

6.0 oz. eq.

tips
(https://www.myplate.gov/…
sheet/make-half-your-
grains-whole-grains)

0.674 oz. eq. 11.233 %

Vegetables
(https://www.myplate.g…
healthy/vegetables)

2.5 cup eq.
tips
(https://www.myplate.gov/…
sheet/vary-your-veggies)

1.07 cup eq. 42.8 %

Fruits
(https://www.myplate.g…
healthy/fruits)

1.5 cup eq.
tips
(https://www.myplate.gov/…
sheet/focus-whole-fruits)

0.0 cup eq. 0.0 %

Dairy
(https://www.myplate.g…
healthy/dairy)

3.0 cup eq.

tips
(https://www.myplate.gov/…
sheet/move-low-fat-or-fat-
free-dairy)

1.86 cup eq. 62.0 %

Protein Foods
(https://www.myplate.g…
healthy/protein-foods)

5.0 oz. eq.

tips
(https://www.myplate.gov/…
sheet/vary-your-protein-
routine)

6.467 oz. eq. 129.344 %

Kilocalories

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 7/12

(http://www.myplate.gov)
Your results are based on a 1750 calorie pattern

(https://www.fns.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf).

Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole grains (https://www.myplate.gov/eat-healthy/grains).

Vary Your Veggies! Aim for this much every week
(https://www.fns.usda.gov/sites/default/files/myplate_miplato/table1.pdf):

Dark Green Vegetables = 1.5 cups weekly
Orange Vegetables = 5.5 cups weekly
Dry Beans & Peas = 1.5 cups weekly
Starchy Vegetables = 5 cups weekly
Other Vegetables = 4 cups weekly

Oils: Aim for 5  teaspoons of oil (https://www.myplate.gov/eat-healthy/more-key-topics) a day.

Go Lean with Protein! Aim for this much every week:
Seafood = 8 oz weekly
Meat, Poultry & Eggs = 24 oz weekly
Nuts, Seeds & Soy Products = 4 oz weekly

* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends
more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet

Goal * Actual % Goal

Empty Calories 161.0 kcal 369.761 kcal 229.665 %

Diet Entries for 02/14/2022

Item Name Meal Quantity Wt (g) Kcal

Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 312.979

Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 273.23

Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 283.185

Vegetables, Mixed, Frozen, Boiled, Drained Lunch 1.00 cup(s) 182.00 118.30

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Afternoon Snack 1.00 cup(s) 245.00 257.25

Taco Salad Dinner 1.00 item(s) 168.512 311.436

Total 841.149 1,556.38

Nutrients for 02/14/2022

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Pancake, Plain, Mix 8.309 62.638 2.637 0.699

Almonds, Sliced 9.981 10.169 23.562 1.794

Pork, Spareribs, Braised 16.158 0.00 22.974 7.679

Vegetables, Mixed, Frozen, Boiled, Drained 5.205 23.824 0.273 0.056

Total 68.637 159.775 72.112 20.758

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 8/12

Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

11.907 45.57 3.455 2.227

Taco Salad 17.077 17.574 19.212 8.302

Total 68.637 159.775 72.112 20.758

Nutrients for 02/14/2022

Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)

Pancake, Plain, Mix 1.081 0.789 0.326 1.701

Almonds, Sliced 14.889 5.818 0.007 0.00

Pork, Spareribs, Braised 8.70 4.037 0.232 82.413

Vegetables, Mixed, Frozen, Boiled, Drained 0.018 0.131 0.00 0.00

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

0.948 0.098 0.00 14.70

Taco Salad 7.007 2.201 0.031 55.45

Total 32.643 13.074 0.596 154.264

Nutrients for 02/14/2022

Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)

Pancake, Plain, Mix 0.772 0.004 2.466 13.633

Almonds, Sliced 5.816 0.001 5.899 2.053

Pork, Spareribs, Braised 3.374 0.081 0.00 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 0.096 0.035 8.008 5.678

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

0.069 0.029 0.00 37.775

Taco Salad 1.972 0.139 2.183 2.602

Total 12.099 0.29 18.556 61.741

Nutrients for 02/14/2022

Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)

Pancake, Plain, Mix 7.697 0.00 0.383 0.227

Almonds, Sliced 2.081 0.00 0.097 0.537

Pork, Spareribs, Braised 51.173 0.00 0.183 0.236

Vegetables, Mixed, Frozen, Boiled, Drained 151.479 0.00 0.129 0.218

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

181.545 0.00 0.10 0.485

Taco Salad 116.547 0.00 0.102 0.248

Total 510.522 0.00 0.994 1.952

Nutrients for 02/14/2022

Item Name Niacin (mg) Vit B6 (mg) Vit B12 (mcg) Fol (DFE) (mcg)

Pancake, Plain, Mix 3.715 0.145 0.272 130.975

Almonds, Sliced 1.707 0.065 0.00 20.764

Pork, Spareribs, Braised 4.626 0.39 0.298 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 1.549 0.135 0.00 34.58

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

0.257 0.11 1.274 24.50

Taco Salad 3.222 0.198 1.025 40.369

Total 15.076 1.043 2.869 251.187

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 9/12

Exchanges Spreadsheet

Nutrients for 02/14/2022

Item Name Vit C (mg) Vit D (ug) (mcg) Vit A (RAE) (mcg) Vit A (IU) (IU)

Pancake, Plain, Mix 0.34 0.00 17.01 57.833

Almonds, Sliced 0.00 0.00 0.00 0.944

Pork, Spareribs, Braised 0.00 2.402 0.00 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 5.824 0.00 389.48 7,784.14

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1.715 0.00 44.144 147.00

Taco Salad 5.275 0.088 0.00 715.237

Total 13.154 2.49 450.634 8,705.154

 

Nutrients for 02/14/2022

Item Name Vit K (mcg)

Vit E (Alpha-T) (mg)

Calcium (mg) Iron (mg)

Pancake, Plain, Mix 0.00 0.00 292.567 3.062

Almonds, Sliced 0.00 12.095 126.941 1.751

Pork, Spareribs, Braised 0.00 0.386 15.667 0.95

Vegetables, Mixed, Frozen, Boiled, Drained 42.77 0.692 45.50 1.492

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1.715 0.00 414.05 0.172

Taco Salad 13.982 0.801 147.608 2.294

Total 58.467 13.974 1,042.333 9.721

Nutrients for 02/14/2022

Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)

Pancake, Plain, Mix 23.814 162.443 0.612 920.226

Almonds, Sliced 127.413 345.903 1.472 0.472

Pork, Spareribs, Braised 16.711 252.758 2.611 84.601

Vegetables, Mixed, Frozen, Boiled, Drained 40.04 307.58 0.892 63.70

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

39.20 529.20 2.009 159.25

Taco Salad 43.751 416.875 3.386 284.387

Total 290.929 2,014.759 10.983 1,512.636

Values for 02/14/2022. 1 of 5

Item Name Meal Quantity Weight Vegetable

Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 g 0.00

Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 g 0.00

Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 g 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

Lunch 1.00 cup(s) 182.0 g 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

Afternoon Snack 1.00 cup(s) 245.0 g 0.00

Taco Salad Dinner 1.00 item(s) 168.512 g 0.70

Total 0.70

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sn… 10/12

Values for 02/14/2022. 2 of 5

Item Name Bread/Starch Fruit Other Carbohydrate Milk

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 0.00 0.00

Pork, Spareribs, Braised 0.00 0.00 0.00 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

1.48 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

0.00 0.00 2.00 0.00

Taco Salad 0.94 0.00 0.00 0.00

Total 2.42 0.00 2.00 0.00

Values for 02/14/2022. 3 of 5

Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 0.00 0.00

Pork, Spareribs, Braised 0.00 0.00 0.00 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

0.00 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

0.00 0.00 0.00 1.00

Taco Salad 0.00 3.65 0.00 0.00

Total 0.00 3.65 0.00 1.00

Values for 02/14/2022. 4 of 5

Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 2.734 0.00

Pork, Spareribs, Braised 0.00 0.00 2.831 0.00

Vegetables, Mixed, Frozen,
Boiled, Drained

0.00 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11
grams protein per 8
ounces)

0.00 0.00 0.00 0.00

Taco Salad 0.00 0.00 0.00 0.00

Total 0.00 0.00 5.564 0.00

Values for 02/14/2022. 5 of 5

Item Name Meat-Lean

Pancake, Plain, Mix 0.00

Almonds, Sliced 0.00

Pork, Spareribs, Braised 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 0.00

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) 0.00

Taco Salad 0.00

Total 0.00

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sna… 11/12

Activities Spreadsheet

No activity entries for the day(s) in question.

Energy Balance
02/14/2022 – 02/21/2022

Daily Food Log

Total: 1,556.38 kcal

Daily Activity Log

You have not recorded any activity entries for this day.

Report Data

Date kcal Consumed

kcal Burned
Through Tracked
Activity

Number of
Hours of
Tracked
Activity

Number of
Hours with
No Activity
Logged

kcal Burned at
BMR Rate Total kcal Burned Net kcal

02/14/2022 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Total: 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Average: 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Entries for 02/14/2022

Breakfast

Pancake, Plain, Mix 3 oz. 312.979 kcal

Entries for 02/14/2022

Morning Snack

Almonds, Sliced 0.33 c. 273.23 kcal

Entries for 02/14/2022

Lunch

Pork, Spareribs, Braised 4 oz. 283.185 kcal

Vegetables, Mixed, Frozen, Boiled, Drained 1 c. 118.3 kcal

Entries for 02/14/2022

Afternoon Snack

Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

1 c. 257.25 kcal

Entries for 02/14/2022

Dinner

Taco Salad 1 item 311.436 kcal

2/21/22, 1:08 PM Report

https://ng.cengage.com/static/nb/ui/evo/index.html?deploymentId=593027185210391163930994392&eISBN=9781337907088&id=1414853705&sn… 12/12

Minerals

Minerals

Refer to your reports (from part 2, food groups and calories, and nutrients) as well as information in chapter 8 to answer the following:

1. Complete the following table. (2 points)

Mineral

Your Intake

Target Intake

Status

Calcium

Potassium

Magnesium

Iron

Sodium

2. Low dietary intake of a mineral during an extended period could be associated with nutritional deficiencies. (2 points)

a. Which disease is associated with calcium deficiency? b.

Which disease is associated with iron deficiency?

c. Which diseases are associated with an excess of sodium in your diet?

Refer to your 3-day food log (from part 1) to answer the following:

2. Identify and list the top 5 food sources of sodium in your diet, along with the amount of sodium in each. If needed (per your answer to Q1), suggests ways to decrease sodium in your diet. (4 points)

3. List food sources in your diet for the following minerals. (2 points)

a. Calcium

b. Potassium

c. Magnesium

d. Iron 4.

According to your answers in Q1, suggest ways to increase the food sources for each by completing the following table. Please note, an example appears in the first row (you may overwrite this). As in previous sections, be specific! (4 points)

Mineral

Food(s) to consume

How Much

How and when to eat

Calcium

E.g.: Milk

1 1/2 cups more/day

Mixed with cereal for breakfast

Potassium

Magnesium

Iron

Nutrient Supplements

5. Do you regularly take any nutrient supplements? (Vitamins, minerals, amino acids). Are the supplements you are taking useful? Explain (1 point)

6. Review your answers from your diet analysis. Overall, how would you judge your diet? _____Excellent _____Good _____ Fair _____Poor

7. What are your reasons for this dietary judgment?

8. Identify sources of error that decrease the accuracy of your analysis. In each section mark the sentences that best describe your recorded 3 days. Be honest, your answers will tell you how accurate your diet evaluation is and how much stock you should place in your conclusions.

(a) Accuracy

● _____ I weighed or measured everything I ate.

● _____ I weighed or measured some foods, but I estimated how much I ate of others.

● _____ I just estimated how much of anything I ate.

● _____ I really was not sure about amounts, so I just guessed.

(b) Ingredients

● _____ I know exactly how much there was of every ingredient in mixed dishes.

● _____ I wasn’t exactly sure of the ingredients (or their amounts) in the mixed dishes. I had to do some estimating of what they were, and how much.

● _____ I ate some foods that are easily recognized, such as coleslaw or vegetable soup, but what I ate may have been made with a slightly different recipe from the one in the data base.

● _____ I used foods from the data base to “construct” the recipe, but I am not sure how close they were to what I ate.

(c)Foods I could not find

● _____ I looked in the data base and found every food I ate, in the exact same form I ate it in.

● _____ Using information from the label, I added foods I could not find in the data base.

● _____ I found most of the foods that I ate in the data base, but in some cases, I used the values for a similar food because the identical food was not listed in the table.

● _____ I found most of the foods that I ate in the data base, but left out the foods that I ate that were not listed.

● _____ I could not find quite a few foods in the data base. I did the best I could, but I had to guess a lot.

(d) Nutrient values

● _____ The data base was mostly complete for the foods I ate. There were very few missing values in the spreadsheet.

● _____ For many foods that I ate, nutrient values in the data base were not complete. There were lots of missing values in the spreadsheet.

(e) How typical

● _____ What I ate on these seven days was exactly the way I eat during the whole year since my eating habits are extremely habitual.

● _____ These seven days were typical of the way I eat, both in what foods I usually eat and how much, but my food intake varies somewhat from day to day.

● _____ These seven days were typical of how I generally eat, but there were some foods I ate quite a bit more of (or less of) than usual.

● _____ This seven-day period really does not reflect the way I usually eat.

➢ If your responses to question 7(a) – 7(e) were always at the top of each section, you can get a fairly accurate idea of your nutrient intake. Why not more accurate than “fairly accurate”? Because of several limitations in the data base itself.

o Rounding off is built into the table

o Food values are average values

Even if you ate one tomato, exactly the same size as the one in the data base, you might not have consumed the exact nutrients listed.

o Your tomato may have been picked green

o It may have been a different variety of tomato

o It may have been stored under less than ideal conditions In other words, the data base is not perfectly accurate for all possible foods!

● If your responses to questions 8(a) – 8(e) were in the middle part of each section, than your seven day record gives you an approximate idea of your nutrient intake, at least a ball park figure.

● If your responses to questions 8(a) – 8(e) were at the bottom of each section, than your results are only a guess about your nutrient intake. Hopefully, you have learned something about the nutrients in some foods, but you may not have learned very much about the nutrients in your own diet.

(f)Where did your responses to question 8(a) – 8(e) tend to fall?

_____ Top (pretty accurate indication of nutrient intake)

_____ Middle (ballpark estimate of nutrient intake) _____

Bottom (guess of nutrient intake)

Your answer to question 8(f) tells you how much stock to place in your conclusions. Hopefully, all of your work gives you some idea of how nutritious your diet is, but it is not absolutely accurate.

A true picture would only come through very elaborate and expensive testing.

● Weighing your food intake over a longer period of time and chemically analyzing identical samples of everything you ate

● Determining your metabolic rate and activity level

● Conducting biochemical studies of your blood, urine, feces, and tissues.

Minerals

Chapter 8: Water and Minerals.
Learning Objectives:

• Describe the roles of water in our body.

• Identify the minerals calcium and iron, mention their
physiological roles in the body, the consequences of
deficiencies, and their most important food sources.

– Explain why is important to fulfill calcium
requirements.

– Compare the availability of iron from plant and
animal sources.

• Identify the consequences of the excess of sodium in
our diet and provide strategies to reduce sodium intake.

Introduction

• Water

– Most indispensable nutrient

• Minerals

– Major

– Trace

Water: A Crucial Nutrient

Functions:
Maintain body temperature and electrolyte balance
Transport nutrients
Participate in many chemical reactions

dehydration, an abnormal

depletion of body fluids.

hyponatremia, a decreased
concentration of sodium in
the blood

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Water Balance – A Typical

Example

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Water in Foods and Beverages

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

U.S. Fluid Sources

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Liquid Calories

 Weighing in on extra fluids

 Added sugars

 Drinking calories

 Meeting the body’s fluid
needs

Minerals in a 60-Kilogram (132-Pound)
Person (Grams)

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

A Bone

Calcium
– Blood calcium is tightly controlled in body fluids (1%)

– Roles:
• Helps maintain blood pressure

• Regulate transport of ions across membranes (nerve
transmission)

• Muscle contraction

• Blood clotting

• Calcium balance (intestines-bones-kidneys)

– Skeleton serves as a calcium bank
• Bone density: a measure of bone strength, the degree of

mineralization of the bone matrix. Measured by DEXA.

Losses of Trabecular Bone

Loss of Height in a Woman Caused by
Osteoporosis

Meeting the Need for Calcium

• Low calcium intake

– Associated diseases

• Milk, yogurt, &
cheese group

– Traditional sources of
calcium

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Calcium

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Sodium Intakes of U.S. Adults

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Sodium

 Blood pressure

 Hypertension

 Prehypertension

 Sodium intakes increases blood pressure

 DASH diet

 Controlling salt intakes

 Processed foods

 Fast foods

 Read Nutrition Facts labels

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Sources of Sodium in the U.S. Diet

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Iron
 Two proteins: Hemoglobin and Myoglobin

 Roles

 Carry oxygen

 Make new cells, amino acids, hormones, &
neurotransmitters

 Iron stores

 A mineral to be tightly regulated

 Iron losses

 Special proteins transport and store iron

 Absorbing iron

 Forms of iron in food

 MFP factor

 Impairing iron absorption

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Promoters and Inhibitors of Iron

Absorption

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Iron

 Deficiency

 Iron deficiency

 Iron-deficiency

anemia

 Signs of deficiency

 Mental symptoms

 Adults

 Children

 Pica

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Normal and Anemic Blood Cells

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Iron

 Causes of deficiency

 Blood loss

 Groups most susceptible to deficiency

 Women of childbearing age

 Infants, toddlers, adolescents

 Too much iron

 Iron overload

 Symptoms

 Recommendations

Nutrition: Concepts & Controversies, 13th edition, Sizer & Whitney

Iron