|
| NAME:
| DAY:
| Saturday |
| DATE: |
May
1st, 2010 |
| | Nutrition
Intake | CAL
| INTAKE |
CAL | GR | GR |
MG
| MG |
MG | MG | CAL | GR | GR |
GR
| GR |
GR | GR | CAL | GR
| | Water Intake = 82 | 2 | 100%
RDA
|
2000
| 49%
|
|
540
|
60
|
|
|
2300
|
|
4700
| 1200 | 300
|
|
|
25
|
|
40
|
252
|
63
| | SAMPLE
EXCEL
SPREADSHEET
| |
75%
RDA | 1500 | | | 405
| 45 | |
| 1725
| | 3525 |
900
| 225 | |
| 19
| | 30 | 189
| 47 | | | | 50%
RDA | 1000 | | | 270
| 30 | |
| 1150
| | 2350 |
600
| 150 | |
| 13
| | 20 | 126
| 32 |
| INSTRUCTONS: JUST FILL IN THE PORTION INTAKE COLUMN NUMBER 2 - Email request for
copy of Excel file with formulas
| | | | | | | | | | |
| ACTUAL
INTAKE
TOTALS | | CALORIES |
| 987 |
| 191.79 |
| |
| |
| | 629
| |
| |
| |
| 166.2 |
| | | GRAMS |
|
|
|
| 21.3
| | 364.55
| | 1638.1
| |
| 157 |
| 42.4 |
| 92.95 |
|
| 41.6
| | | INTAKE % OF RDA |
|
987
| 49%
| | 36%
| | 16%
| | 35%
| |
| 52% |
| 170% |
| 232% |
|
| 66% | | Name | P
O
R
T
I
O
N | Serving | Srvg.Sz.
(gr or mL) | TOTAL
Intake
CAL | TOTAL
CAL
per
Svg | FAT
CAL | In
Take
Fat
gr |
Fat
gr
SS | In
Take
Sodium
mg | Sodium
mg
SS |
In
Take
Potas-
sium
mg | Potas-
sium
mg
SS | CARB
CAL | In
Take
Carb
gr | Carbs
gr
SS |
In
Take
Fiber
gr | Fiber
gr
SS |
In
Take
Sugars
gr | Sugars
gr
SS |
PROTEIN
CAL | In
Take
Prot
ein
gr | | VEGETABLES |
| | | | | | | | | | | | | | | | | | | | |
| Baby Carrot | 10 |
1 medium | 10
| 40 | 4 | 0 |
0
| 0 | 80 |
8
| 237 | 23.7 |
40 | 10
| 1 | 0 |
0
| 0 | 0 |
0
| 0 | | Snow
Peas | 2 | 1
oz. | 28 | 24
| 12
| 0 | 0 |
0.0
| 2 | 1 |
134
| 67.2 | 16
| 4 | 2 |
2
| 1 | 2 |
1
| 8 | 2 |
| Grape Tomatoes
| 1 | 7
= 3oz |
85
| 28 | 25 | 0 |
0
| 0.0 | 5 |
5
| 0 | |
24 | 6
| 6 | 1 |
1
| 1 | 1 |
4
| 1 | | Veg.Juices
| |
| | | | | | | | | | | | | | | | | | | |
| Carrot | 0.5 |
4 fl oz | 120mL | 0 |
|
0
| 0 | |
0
| | 0 |
| 0 | 0
| | 0 |
| 0 | |
0
| 0 | | FRUITS |
| |
| | | | | | | | | | | | | | | | | | |
| Banana | 1 |
1 medium | 126
| 16 | 0 | 0 |
0
| 0 | 0 |
0
| 400 | 400 |
16 | 4
| 4 | 21 |
21
| 1 | 1 |
0
| 0 | | Cranberries(dried) | 1 |
Litely-Sweetened 1 oz | 28 | 92 |
86 |
0
| 0 | 0 |
1
| 1 | 11 |
11.2
| 92 | 23
| 23 | 2 |
2
| 18 | 18 |
0
| 0 | | Mango
| 0.1 | 1/2
mango = 104 |
| 17 | 2 | 0.45 |
0.05
| 0.5 | 0 |
0
| 13 | 125 |
0.4 | 0.1
| 1 | 1.5 |
15
| 0 | 0 |
16
| 4 | |
Marmalade | 0.3 | 1
Tbsp |
20
| 16 | 49 | 0 |
0
| 0 | 0 |
1
| 2 | 7.4 |
15.6 | 3.9
| 13 | 0 |
0
| 4 | 12 |
0
| 0 | | Pear
| 0.5 | 1
medium = 166 |
| 13 | 10 | 4.5 |
0.5
| 1 | 0 |
0
| 105 | 210 |
8 | 2
| 4 | 8.5 |
17
| 1 | 1 |
0
| 0 | | Fruit.Juices
| |
| Blueberry | 0.3
| 6 fl oz | 120mL | 15 |
45 |
0
| 0
| 0
| 0
| 1
| 18
| 60
| 14.4 | 3.6
| 12
| 0.45
| 2
| 3
| 9
| 0.6
| 0.15
| | MEATS-FISH-POULTRY
| | Lamb
| 1
| 3 oz | 85
| 177
| 183
| 81
| 9
| 9
| 71
| 71
| 0
|
| 0 | 0
| 0
| 0
| 0
| 0
| 0
| 96
| 24
| | DAIRY |
| | Activa
| 1 | LoFat
Strawberry 4oz | 113 |
72
| 70
| 0
| 0
| 0
| 80
| 80
| 220
| 220
| 52 | 13
| 13
| 2
| 2
| 8
| 8
| 20
| 5
| | BEVERAGES |
| | KirklandSoyMilk | 0.25 | 1
cup Vanilla |
240mL | 24 | 100 | 7.875 |
0.88
| 4
| 24
| 95 |
70 | 280 | 9
| 2.25 | 9 | 0.125
| 1 |
2 | 7 | 7 |
1.75
| | Mocha Caffe | 1
| 3 tsp + 8 oz H20
| 227mL
| 92 | 80 | 13.5 |
1.5
| 1.5 | 45 |
45
| 0 | |
76 | 19
| 19 | 0 |
| 15 | 15 |
2
| 0.5 | | Organic
Pomegranate AcaiJuiceBlend | 1.3 | 6 fl oz | 177mL | 144 |
105 |
14.04
| 1.56 | 1.2 |
12
| 9 | 364 |
280
| 124.8 | 31.2
| 24 | 1.3 |
1
| 26 | 20 |
5.2
| 1.3 | | SNACKS | |
| | | | | | | | | | | | | | | | | | | |
| Brown-Rice Cracker | 1 |
Unsalted Plain 8
crackers | 15 | 56 |
60 |
0
| 0 | 0 |
0
| 0 | 0 |
| 52 | 13
| 13 | 0.5 |
0.5
| 1 | 0.5 |
4
| 1 | | Wheat
Thins Flatbread | 0.25 | Tuscan Herb | 15
| 16 | 60 | 3.375 |
0.38
| 1.5 | 31 |
125
| 0 | |
12 | 3
| 12 | 0.125 |
1
| 1 | 2 |
1
| 0.25 | | Apple
Chips | 0.75 | 12chips
= 1oz |
28
| 107 | 140 | 47.25 |
5.25
| 7 | 11 |
15
| 64 | 85 |
60 | 15
| 20 | 1.5 |
2
| 9 | 12 |
0
| 0 | | Dove
Cark Chocolate | 0.2 | SvgSz: 5 pcs (9.5oz) | 40
| 39 | 210 | 19.8 |
2.2
| 11 | 2 |
10
| 0 | |
16.8 | 4.2
| 21 | 0.4 |
2
| 3 | 17 |
2.4
| 0.6 |
|
