For this assignment, you will analyze good fats and bad fats.  See the attached document for complete instructions and grading rubric. https://youtu.be/Ir-4TWI1Esk?si=Ib1Hw4rwW0MR4t_rUni

BIO150 – Nutrition

Unit 4 Assignment: Functions of Fats Assignment

Copyright 2022 Post University, ALL RIGHTS RESERVED

Due Date: 11:59 pm EST Sunday of Unit 4 Points: 50 Overview: For this assignment, you will analyze good fats and bad fats. Instructions:

• Watch the “7 Ways to Optimize Your Cholesterol” video in this week’s Readings and Resources.

• Name and describe five functions of fat. • List the five different types of fat. • From the video, choose and describe two pieces of information that surprised

you about lowering cholesterol. o Include in your description an explanation about why each surprised you.

• Choose three healthy cooking oils/fats and explain how you can incorporate them into your daily diet.

• Reviewing your All Daily Report, identify where the majority of your fats come from.

o Are they healthy fats or unhealthy fats? o List the benefits of increasing your healthy fats and the health issues that

can arise from eating too many unhealthy fats. Requirements:

• Submit a Word document in APA format. • RE-submit the PDF document containing all of the areas listed for the

NutritionCalc Report. Be sure to read the criteria below by which your work will be evaluated before you write and again after you write.

Copyright 2022 Post University, ALL RIGHTS RESERVED

Evaluation Rubric for Unit 4 Assignment

CRITERIA Deficient Needs Improvement

Proficient Exemplary

(0-8 points) (9-14 points) (15-18 points) (19-20 points) Five Functions of Fats and Five Different Types of Fat

The five functions of fat and the five different types of fat are not listed.

One or two of the five functions of fat and the five different types of fat are listed.

Three or four of the five functions of fat and the five different types of fat are listed.

All five functions of fat and the five different types of fat are listed.

Lowering Cholesterol

The information about lowering cholesterol is not included.

The information about lowering cholesterol is included but is missing an explanation.

The information about lowering cholesterol is included, but lacks details.

The information about lowering cholesterol is written in a clear and detailed manner.

Healthy Cooking Oils/Fats

The healthy cooking oils/fats are not included.

The healthy cooking oils/fats are included, but no explanation about incorporation into the diet is written.

The healthy cooking oils/fats are included, but the section is lacking details.

The healthy cooking oils/fats and explanation about incorporation into the diet are written in a clear and detailed manner.

Analysis of All Daily Report

The analysis of the All Daily Report is not included.

The analysis of the All Daily Report is included, but only some areas are addressed.

The analysis of the All Daily Report is included, and most areas are addressed.

The analysis of the All Daily Report is written in a clear and detailed manner.

NutritionCalc Report

The NutritionCalc Report is not attached or is missing most of the key components.

The NutritionCalc Report is missing some of the key components.

The NutritionCalc Report is missing one or two key components.

The NutritionCalc Report includes all of the key components.

All Daily Reports

Profile Info

Personal: Jillian Female 34 yrs 5 ft 9 in 264 lb

Day(s): 2023 Oct 26, Oct 27, Oct 28

Activity Level: Sedentary

BMI: 39.0

Weight Change: Lose 2 lb per week

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

A variety of reports and information combined into one document.

Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake).

Nutrient Healthy Range Notes

Basic Components

Calories 1,628.0

Protein (g) 95.8 10% – 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 224.0 45% – 65% of Calories (adults 19-70 yrs) *

Added Sugar (g) 20.3

Dietary Fiber (g) 22.8

Fat (g) 50.6 20% – 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 16.3 Less than 10% of Calories +

Mono Fat (g) 18.1

Poly Fat (g) 16.3

Cholesterol (mg) 300.0 Less than 300 mg per day ^

Water (g) 2,700.0

Vitamins

Vitamin A – RAE (mcg) 700.0 Do not exceed 3000 mg *

Vitamin B1 – Thiamin (mg) 1.1

Vitamin B2 – Riboflavin (mg) 1.1

Vitamin B3 – Niacin Equivalents (mg) 14.0

Vitamin B6 (mg) 1.3 Do not exceed 100 mg *

Vitamin B12 (mcg) 2.4 Over 50 should take a supplement *

Vitamin C (mg) 75.0 Do not exceed 2000 mg *

Vitamin D – mcg (mcg) 15.0 Do not exceed 100 mcg *

Vitamin E – Alpha Tocopherol (mg) 15.0 Do not exceed 1000 mg *

Folate – DFE (mcg) 400.0 Women of child bearing age should take a supplement *

Minerals

Calcium (mg) 1,000.0 Do not exceed 2500 mg *

Iron (mg) 18.0 Do not exceed 45 mg *

Magnesium (mg) 320.0 Do not exceed 350 mg by supplement *

Phosphorus (mg) 700.0 Do not exceed 4000 mg *

Potassium (mg) 2,600.0

Sodium (mg) 2,300.0 Less than 2300 mg – lower for some people +

Zinc (mg) 8.0 Do not exceed 40 mg *

Sources:

* Dietary Reference Intakes – For Adult 19-70 years, non-pregnant

+ Dietary Guidelines for Americans

^ Reference Daily Intake

~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations.

DRI GoalValueNutrient Percen 0 50 100 150

Basic Components Calories 1,898.00 1,628.0 117 %

Calories from Fat 834.00 456.0 183 %

Calories from SatFat 315.00 147.0 215 %

Protein (g) 61.70 95.8* 64 %

Protein (% Calories) 13.00 24.0* 54 %

Carbohydrates (g) 210.00 224.0 94 %

Carbohydrates (% Calories) 44.20 55.0 80 %

Total Sugars (g) 102.00 ^

Added Sugar (g) 40.90 20.3~ 201 %

Dietary Fiber (g) 9.02 22.8 40 %

Soluble Fiber (g) 0.20

InSoluble Fiber (g) 0.49

Fat (g) 92.70 50.6 183 %

Fat (% Calories) 43.90 28.0 157 %

Saturated Fat (g) 35.00 16.3~ 215 %

Trans Fat (g) 1.44

Mono Fat (g) 6.08 18.1 34 %

Poly Fat (g) 5.00 16.3 31 %

Cholesterol (mg) 210.00 300.0~ 70 %

Water (g) 354.00 2,700.0 13 %

Vitamins Vitamin A – RAE (mcg) 31.40 700.0 4 %

Vitamin B1 – Thiamin (mg) 0.47 1.1 42 %

Vitamin B2 – Riboflavin 0.35 1.1 31 %

Vitamin B3 – Niacin 8.51 14.0 61 %

Vitamin B6 (mg) 0.39 1.3 30 %

Vitamin B12 (mcg) 0.25 2.4 11 %

Vitamin C (mg) 73.60 75.0 98 %

Vitamin D – mcg (mcg) 0.15 15.0 1 %

Vitamin E – a-Toco (mg) 2.27 15.0 15 %

Folate – DFE (mcg) 109.00 400.0 27 %

Minerals Calcium (mg) 407.00 1,000.0 41 %

Iron (mg) 8.63 18.0 48 %

Magnesium (mg) 51.30 320.0 16 %

Phosphorus (mg) 331.00 700.0 47 %

Potassium (mg) 779.00 2,600.0 30 %

Sodium (mg) 3,443.00 2,300.0~ 150 %

Zinc (mg) 1.61 8.0 20 %

Other

Omega-3 (g) 0.30 +

Omega-6 (g) 4.68 +

Alcohol (g) 0.00

Caffeine (mg) 40.50

DRI Goal Key:

Black = Consume at least the DRI goal

Red = Consume less than the DRI goal

* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

^ Total Sugars includes those naturally occuring in food and added sugars.

+ There is no established recommendation for Omega-3 and Omega-6.

Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list.

ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)

Thu 10- 26-2023

Lunch sausage, original vienna, ea4 130.0 108.0 31.5 6.0

soda, cola (USDA: Fast Food) fl-oz12 95.5 0.5 0.0 0.2

potato chips, cheddar & sour ea11 160.0 90.0 13.5 2.0

Dinner pizza, pan, cheese, personal slice1 150.0 54.0 22.5 7.0

soda, Coca-Cola (Coca-Cola) can1 143.9 0.0 0.0 0.0

Snack jerky, beef (FNDDS) cup0.3 123.0 69.1 29.3 10.0

water, Dasani, non-carbonated fl-oz8 0.0 0.0 0.0 0.0

Day Total — 802.4 321.6 96.8 25.1 Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast ea6 487.8 226.0 40.4 34.6

juice, apple (Minute Maid) btl1 170.0 0.0 0.0 0.0

Lunch sandwich crackers, peanut ea1 140.0 54.0 13.5 3.0

water, Dasani, non-carbonated fl-oz8 0.0 0.0 0.0 0.0

Dinner cheeseburger, bacon, Sonic, ea1 820.0 486.0 180.0 39.0

hash browns, chili cheese med1 520.0 288.0 99.0 12.0

milkshake, vanilla, medium med1 690.0 360.0 261.0 10.0

Snack cheese puffs, flamin' hot ea13 150.0 90.0 13.5 1.0

soda, Coca-Cola (Coca-Cola) can1 143.9 0.0 0.0 0.0

Day Total — 3121.7 1504.0 607.4 99.6 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, ea1 140.0 121.5 40.5 4.0

grits, white corn, butter, instant indv pkt1 100.0 13.5 4.5 2.0

juice, orange, fresh (USDA) cup1 111.6 4.5 0.5 1.7

Lunch bun, hot dog (USDA) ea2 245.5 31.0 6.7 8.6

soda, Coca-Cola (Coca-Cola) can1 143.9 0.0 0.0 0.0

tortilla chips, spicy nacho ea12 140.0 72.0 9.0 2.0

Dinner biscuit (USDA: Popeyes) ea1 240.6 128.0 62.2 3.6

french fries, cajun (Popeyes) reg1 268.0 126.0 45.0 3.3

fried chicken breast, mild ea1 380.0 180.0 72.0 35.0

Day Total — 1769.6 676.5 240.4 60.3

Average Day Total — 1897.9 834.0 314.9 61.7

ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)

Thu 10- 26-2023

Lunch sausage, original vienna, 1.0 1.0 0.0

soda, cola (USDA: Fast Food) 24.7 23.1 0.0 0.0 0.0

potato chips, cheddar & sour 15.0 1.0 0.0 1.0

Dinner pizza, pan, cheese, personal 17.0 2.0 1.0

soda, Coca-Cola (Coca-Cola) 40.0 40.0 40.0 0.0

Snack jerky, beef (FNDDS) 3.3 2.7 2.7 0.5

water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 100.9 69.8 42.7 2.5 0.0 0.0 Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 31.1 0.7 2.2

juice, apple (Minute Maid) 41.0 39.0 0.0 0.0

Lunch sandwich crackers, peanut 17.0 3.0 3.0

ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)

Fri 10-27- 2023

Lunch water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0

Dinner cheeseburger, bacon, Sonic, 43.0 7.0 2.0

hash browns, chili cheese 47.0 2.0 5.0

milkshake, vanilla, medium 76.0 72.0 0.0 0.0 0.0

Snack cheese puffs, flamin' hot 13.0 1.0 1.0

soda, Coca-Cola (Coca-Cola) 40.0 40.0 40.0 0.0

Day Total 308.0 164.7 40.0 13.2 0.0 0.0 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 0.5 0.5 0.0 0.0 0.0

grits, white corn, butter, instant 21.0 0.0 0.0 1.0

juice, orange, fresh (USDA) 25.8 20.8 0.0 0.5 0.2 0.3

Lunch bun, hot dog (USDA) 44.1 6.4 1.6 0.5 1.1

soda, Coca-Cola (Coca-Cola) 40.0 40.0 40.0 0.0

tortilla chips, spicy nacho 16.0 0.0 0.0 1.0

Dinner biscuit (USDA: Popeyes) 24.6 2.1 2.3

french fries, cajun (Popeyes) 32.3 0.3 3.0

fried chicken breast, mild 16.0 0.0 0.0 2.0

Day Total 220.3 70.1 40.0 11.4 0.6 1.5

Average Day Total 209.7 101.5 40.9 9.0 0.2 0.5

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)

Thu 10- 26-2023

Lunch sausage, original vienna, 12.0 3.5 0.0 50.0

soda, cola (USDA: Fast Food) 0.1 0.0 0.0 0.0 0.0 0.0

potato chips, cheddar & sour 10.0 1.5 0.0 0.0

Dinner pizza, pan, cheese, personal 6.0 2.5 0.0 15.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 0.0 0.0 0.0

Snack jerky, beef (FNDDS) 7.7 3.3 3.4 0.3 14.4

water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0

Day Total 35.7 10.8 0.0 3.4 0.3 79.4 Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 25.1 4.5 0.1 8.7 10.4 86.4

juice, apple (Minute Maid) 0.0 0.0 0.0 0.0 0.0 0.0

Lunch sandwich crackers, peanut 6.0 1.5 0.0 2.0 0.0

water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0

Dinner cheeseburger, bacon, Sonic, 54.0 20.0 2.0 140.0

hash browns, chili cheese 32.0 11.0 0.5 35.0

milkshake, vanilla, medium 40.0 29.0 0.0 135.0

Snack cheese puffs, flamin' hot 10.0 1.5 0.0 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 167.1 67.5 2.6 10.7 10.4 396.4 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 13.5 4.5 0.0 25.0

grits, white corn, butter, instant 1.5 0.5 0.0 0.0

juice, orange, fresh (USDA) 0.5 0.1 0.0 0.1 0.1 0.0

Lunch bun, hot dog (USDA) 3.4 0.7 0.0 0.7 1.6 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 0.0 0.0 0.0

tortilla chips, spicy nacho 8.0 1.0 0.0 0.0

Dinner biscuit (USDA: Popeyes) 14.2 6.9 0.0 3.4 2.6 1.2

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)

Sat 10- 28-2023

Dinner french fries, cajun (Popeyes) 14.0 5.0 0.7 3.3

fried chicken breast, mild 20.0 8.0 1.0 125.0

Day Total 75.2 26.7 1.7 4.2 4.3 154.5

Average Day Total 92.7 35.0 1.4 6.1 5.0 210.1

ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)

Thu 10- 26-2023

Lunch sausage, original vienna, 0.0

soda, cola (USDA: Fast Food) 233.0 0.0 0.0 0.0 0.0 0.0

potato chips, cheddar & sour 0.0 1.2 0.2

Dinner pizza, pan, cheese, personal

soda, Coca-Cola (Coca-Cola)

Snack jerky, beef (FNDDS) 7.0 0.0 0.0 0.0 0.5 0.1

water, Dasani, non-carbonated 236.7

Day Total 476.7 0.0 0.0 0.0 1.7 0.2 Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 84.0 5.4 0.2 0.3 14.8 0.8

juice, apple (Minute Maid)

Lunch sandwich crackers, peanut 0.0

water, Dasani, non-carbonated 236.7

Dinner cheeseburger, bacon, Sonic,

hash browns, chili cheese

milkshake, vanilla, medium

Snack cheese puffs, flamin' hot

soda, Coca-Cola (Coca-Cola)

Day Total 320.7 5.4 0.2 0.3 14.8 0.8 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 0.0

grits, white corn, butter, instant 0.1 0.2 2.0

juice, orange, fresh (USDA) 219.0 24.8 0.2 0.1 1.0 0.1

Lunch bun, hot dog (USDA) 30.2 25.5 0.5 0.3 3.7 0.1

soda, Coca-Cola (Coca-Cola)

tortilla chips, spicy nacho 0.0 0.0 0.4

Dinner biscuit (USDA: Popeyes) 15.9 38.4 0.3 0.2 1.9 0.0

french fries, cajun (Popeyes)

fried chicken breast, mild

Day Total 265.1 88.7 1.2 0.7 9.0 0.2

Average Day Total 354.2 31.4 0.5 0.3 8.5 0.4

ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc (mg)

Thu 10- 26-2023

Lunch sausage, original vienna, 0.0 60.0

soda, cola (USDA: Fast Food) 0.0 0.0 0.0 0.0 0.0 5.2

potato chips, cheddar & sour 6.0 0.0

Dinner pizza, pan, cheese, personal

soda, Coca-Cola (Coca-Cola) 0.0 0.0

Snack jerky, beef (FNDDS) 0.3 0.0 0.1 0.1 40.2 6.0

water, Dasani, non-carbonated 0.0

Day Total 0.3 6.0 0.1 0.1 40.2 71.2

ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc (mg)

Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 0.3 2.0 0.4 5.7 34.2 30.6

juice, apple (Minute Maid) 81.0 0.0 20.0

Lunch sandwich crackers, peanut 0.0 0.0

water, Dasani, non-carbonated 0.0

Dinner cheeseburger, bacon, Sonic, 4.2 280.0

hash browns, chili cheese 2.4 150.0

milkshake, vanilla, medium 0.0 340.0

Snack cheese puffs, flamin' hot 0.0 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0

Day Total 0.3 89.6 0.4 5.7 34.2 820.6 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 0.0 10.0

grits, white corn, butter, instant 0.0 40.0 100.0

juice, orange, fresh (USDA) 0.0 124.0 0.0 0.1 74.4 27.3

Lunch bun, hot dog (USDA) 0.2 1.1 0.0 0.2 82.7 126.7

soda, Coca-Cola (Coca-Cola) 0.0 0.0

tortilla chips, spicy nacho 0.0 0.0

Dinner biscuit (USDA: Popeyes) 0.0 0.6 54.6 64.8

french fries, cajun (Popeyes)

fried chicken breast, mild

Day Total 0.2 125.1 0.0 0.9 251.7 328.8

Average Day Total 0.3 73.6 0.1 2.3 108.7 406.9

ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)

Thu 10- 26-2023

Lunch sausage, original vienna, 0.7 590.0

soda, cola (USDA: Fast Food) 0.3 0.0 25.8 5.2 10.3 0.1

potato chips, cheddar & sour 0.4 16.0 20.0 330.0 180.0

Dinner pizza, pan, cheese, personal 310.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 48.0

Snack jerky, beef (FNDDS) 1.6 15.3 122.1 179.1 535.5 2.4

water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 3.0 31.3 167.9 514.3 1673.8 2.5 Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 1.3 50.4 507.6 671.4 1384.2 1.3

juice, apple (Minute Maid) 0.0 16.8 360.0 30.0

Lunch sandwich crackers, peanut 0.0 85.0 190.0

water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0

Dinner cheeseburger, bacon, Sonic, 5.4 1260.0

hash browns, chili cheese 2.2 1540.0

milkshake, vanilla, medium 0.0 380.0

Snack cheese puffs, flamin' hot 0.7 300.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 48.0

Day Total 9.6 67.2 507.6 1116.4 5132.2 1.3 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 0.2 245.0

grits, white corn, butter, instant 8.1 340.0

juice, orange, fresh (USDA) 0.5 27.3 42.2 496.0 2.5 0.1

Lunch bun, hot dog (USDA) 3.0 20.2 88.9 107.4 434.7 0.6

ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)

Sat 10- 28-2023

Lunch soda, Coca-Cola (Coca-Cola) 0.0 0.0 48.0

tortilla chips, spicy nacho 0.0 190.0

Dinner biscuit (USDA: Popeyes) 1.5 7.8 185.4 103.8 447.0 0.3

french fries, cajun (Popeyes) 587.0

fried chicken breast, mild 1230.0

Day Total 13.3 55.3 316.4 707.2 3524.2 1.1

Average Day Total 8.6 51.3 330.6 779.3 3443.4 1.6

ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)

Thu 10- 26-2023

Lunch sausage, original vienna, 0.0 0.0

soda, cola (USDA: Fast Food) 0.0 20.6 0.0 0.0

potato chips, cheddar & sour 0.0 0.0 0.0 0.0

Dinner pizza, pan, cheese, personal 0.0 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 33.6

Snack jerky, beef (FNDDS) 0.1 0.2 0.0 0.0 0.0 0.0

water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 0.1 0.2 0.0 54.2 0.0 0.0 Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 0.4 9.9 0.0 0.0 0.0 0.0

juice, apple (Minute Maid) 0.0 0.0 0.0 0.0 1.7 0.0

Lunch sandwich crackers, peanut 0.0 0.0 0.0 0.0

water, Dasani, non-carbonated 0.0 0.0 0.0 0.0 0.0 0.0

Dinner cheeseburger, bacon, Sonic, 0.0 0.0 0.0 0.9

hash browns, chili cheese 0.0 0.0 0.0 0.5

milkshake, vanilla, medium 0.0 0.0 0.0 0.0

Snack cheese puffs, flamin' hot 0.0 0.0 0.0 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 33.6

Day Total 0.4 9.9 0.0 33.6 1.7 1.4 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 0.0 0.0

grits, white corn, butter, instant 0.0 0.0 0.0 0.0

juice, orange, fresh (USDA) 0.0 0.1 0.0 0.0 1.0 0.0

Lunch bun, hot dog (USDA) 0.2 1.4 0.0 0.0 0.0 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 33.6

tortilla chips, spicy nacho 0.0 0.0 0.0 0.0

Dinner biscuit (USDA: Popeyes) 0.2 2.4 0.0 0.0

french fries, cajun (Popeyes) 0.0 0.0 0.0 0.0

fried chicken breast, mild 0.0 0.0 0.0 0.0

Day Total 0.4 3.9 0.0 33.6 1.0 0.0

Average Day Total 0.3 4.7 0.0 40.5 0.9 0.5

ItemDay Meal MyGrn (oz eq)

MyVeg (cup)

MyProt (oz eq)

XxFruit XxOCarb XxStarch

Thu 10- 26-2023

Lunch sausage, original vienna, 2.1 0.0 0.0 0.0

soda, cola (USDA: Fast Food) 0.0 0.0 0.0 0.0 1.7 0.0

potato chips, cheddar & sour 0.0 0.0 0.0 0.0 0.0 1.0

Dinner pizza, pan, cheese, personal 0.0 0.0 1.1

soda, Coca-Cola (Coca-Cola) 0.0 2.7 0.0

Snack jerky, beef (FNDDS) 0.0 0.0 0.8

ItemDay Meal MyGrn (oz eq)

MyVeg (cup)

MyProt (oz eq)

XxFruit XxOCarb XxStarch

Thu 10- 26-2023

Snack water, Dasani, non-carbonated 0.0 0.0 0.0

Day Total 0.0 0.0 2.9 0.0 4.3 2.1

Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 1.9 0.0 4.2 0.0 0.0 2.1

juice, apple (Minute Maid) 0.0 0.0 0.0 2.7 0.0 0.0

Lunch sandwich crackers, peanut 1.0 0.0 0.0 0.0 0.0 1.1

water, Dasani, non-carbonated 0.0 0.0 0.0

Dinner cheeseburger, bacon, Sonic, 2.6 0.0 4.6 0.0 0.0 2.9

hash browns, chili cheese 0.0 1.4 1.0 0.0 0.0 3.1

milkshake, vanilla, medium 0.0 0.0 0.0 0.0 5.1 0.0

Snack cheese puffs, flamin' hot 0.0 0.0 0.0 0.0 0.0 0.9

soda, Coca-Cola (Coca-Cola) 0.0 2.7 0.0

Day Total 5.4 1.4 9.8 2.7 7.7 10.1 Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 1.2 0.0 0.0 0.0

grits, white corn, butter, instant 1.3 0.0 0.0 0.0 0.0 1.4

juice, orange, fresh (USDA) 0.0 0.0 0.0 1.7 0.0 0.0

Lunch bun, hot dog (USDA) 2.6 0.0 0.0 0.0 0.0 2.9

soda, Coca-Cola (Coca-Cola) 0.0 2.7 0.0

tortilla chips, spicy nacho 0.0 0.0 0.0 0.0 0.0 1.1

Dinner biscuit (USDA: Popeyes) 1.5 0.0 0.0 0.0 0.0 1.6

french fries, cajun (Popeyes) 0.0 0.9 0.0 0.0 0.0 2.2

fried chicken breast, mild 1.0 0.0 4.7 0.0 0.0 1.1

Day Total 6.3 0.9 5.9 1.7 2.7 10.3

Average Day Total 3.9 0.8 6.2 1.5 4.9 7.5

ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat

Thu 10- 26-2023

Lunch sausage, original vienna, 0.0 2.1 0.0 0.0 0.9

soda, cola (USDA: Fast Food) 0.0 0.0 0.0 0.0 0.0

potato chips, cheddar & sour 0.0 1.8 0.0 0.0 0.0

Dinner pizza, pan, cheese, personal 0.0 1.0 0.0 0.0 0.5

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 0.0 0.0

Snack jerky, beef (FNDDS)

water, Dasani, non-carbonated

Day Total 0.0 4.8 0.0 0.0 1.4 Fri 10-27- 2023

Breakfas chicken tenders (USDA: Fast 0.0 3.4 0.0 0.0 4.0

juice, apple (Minute Maid) 0.0 0.0 0.0 0.0 0.0

Lunch sandwich crackers, peanut 0.0 1.2 0.0 0.0 0.0

water, Dasani, non-carbonated

Dinner cheeseburger, bacon, Sonic, 0.0 9.1 0.0 0.0 4.3

hash browns, chili cheese 0.0 6.2 0.0 0.0 0.4

milkshake, vanilla, medium 0.0 8.0 0.0 0.0 0.0

Snack cheese puffs, flamin' hot 0.0 1.8 0.0 0.0 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 0.0 0.0

Day Total 0.0 29.7 0.0 0.0 8.8

ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat

Sat 10- 28-2023

Breakfas sausage patty, pork, frozen, 0.0 2.5 0.0 0.0 0.6

grits, white corn, butter, instant 0.0 0.0 0.0 0.0 0.0

juice, orange, fresh (USDA) 0.0 0.0 0.0 0.0 0.0

Lunch bun, hot dog (USDA) 0.0 0.1 0.0 0.0 0.0

soda, Coca-Cola (Coca-Cola) 0.0 0.0 0.0 0.0 0.0

tortilla chips, spicy nacho 0.0 1.4 0.0 0.0 0.0

Dinner biscuit (USDA: Popeyes) 0.0 2.5 0.0 0.0 0.0

french fries, cajun (Popeyes) 0.0 2.4 0.0 0.0 0.0

fried chicken breast, mild 0.0 2.2 0.0 0.0 4.5

Day Total 0.0 11.0 0.0 0.0 5.1

Average Day Total 0.0 15.2 0.0 0.0 5.1

^ Total Sugars includes those naturally occuring in food and added sugars.

Macronutrient Distribution The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake. The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats).

Source of Calories Calori Gra Percen

Protein 13 %

Carbohydrates 44 %

Fat (Total) 43 %

Alcohol 0 %

244

829

825

0

Total 1898

61.7

209.7

92.7

0.0

Saturated Fat 315 35.0 17%

Mono Fat 55 6.1 3%

Poly Fat 45 5.0 2%

Trans Fat 13 1.4 1%

*The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats.

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