2020220 MyDietAnalysis Reporthttpsmydietanalysis.pea.docx

2020/2/20 MyDietAnalysis: Report
https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t
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All Daily Reports
A variety of reports and information combined into one
document.
Profile Info
Personal: Xxzz Female 19 yrs 167 cm 52 kg
Day(s): Day 1, Day 2, Day 3
Activity Level: Sedentary Strive for an Active activity level.
Weight Change: None Best not to exceed 2 lbs per week.
BMI: 18.6 Normal is 18.5 to 25. Clinically Obese is 30 or
higher.
Actual Intakes -vs- Recommended Intakes
The actual intakes -vs- recommended intakes report displays the
amount of nutrients
consumed as they compare to your dietary intake
recommendations.
Nutrient Actual Rec. Percent
Basic Components
Calories 1,539. 1,685.8 91%
Calories from Fat 584.73 472.05 124% 20-35% of Calories
(adults 19+ yrs)*
Calories from SatFat 170.94 151.73 113% Less than 10% of
Calories+
Protein (g) 70.34 44.20 159% 10-35% of Calories (adults 19+
yrs)*~

Carbohydrates (g) 174.10 231.81 75% 45-65% of Calories
(adults 19+ yrs)*
Total Sugars (g) 33.36
Added Sugar (g)++ 0.62 Less than 10% of Calories+
Dietary Fiber (g) 21.26 23.60 90%
Soluble Fiber (g) 2.32
InSoluble Fiber (g) 6.61
Fat (g) 64.97 52.45 124% 20-35% of Calories (adults 19+ yrs)*
Saturated Fat (g) 18.99 16.86 113% Less than 10% of Calories+
Trans Fat (g) 1.02 Minimize+
Mono Fat (g) 21.29 18.73 114%
Poly Fat (g) 13.67 16.86 81%
Cholesterol (mg) 274.59 300.00 92% Limit+
Water (g) 847.79 2,300.0 37%
Vitamins
Vitamin A - RAE (mcg) 907.38 700.00 130%
Beta-carotene (mcg) 8,148.
Vitamin B1 - Thiamin
(mg) 1.50 1.00 150%
Vitamin B2 - Riboflavin 1.34 1.00 134%
Vitamin B3 - Niacin (mg) 17.72 14.00 127%
Vitamin B6 (mg) 1.28 1.20 107% Do not exceed 100 mg*
Vitamin B12 (mcg) 2.95 2.40 123% Over 50 should take a
supplement or eat
fortified foods*
Vitamin C (mg) 79.70 65.00 123%
Vitamin D - mcg (mcg) 2.85 15.00 19% 15 to no more than 100
mcg*
Vitamin E - a-Toco (mg) 8.96 15.00 60%
Folate (mcg) 491.72 400.00 123%
Women of child-bearing age should take
a supplement or fortified foods with 400

mcg*
Minerals
Calcium (mg) 686.96 1,300.0 53% Do not exceed 2500 mg*
Iron (mg) 13.20 15.00 88% Do not exceed 45 mg*
Magnesium (mg) 268.13 360.00 74% Do not exceed 350 mg by
supplement*
Phosphorus (mg) 1,180. 1,250.0 94% Do not exceed 4000 mg*
Potassium (mg) 2,015. 4,700.0 43% At least 4700 mg per day*
Selenium (mcg) 102.04
Sodium (mg) 2,891. 2,300.0 126% Less than 2300 mg per day* -
less than
1500 mg for some people+
Zinc (mg) 8.62 9.00 96% Do not exceed 40 mg*
Other
Omega-3 (g) 1.10
Omega-6 (g) 12.42
Alcohol (g) 0.00 Do not exceed 2 standard drinks for men
and 1 standard drink for women+
Caffeine (mg) 0.00 Up to 400 mg (three to five 8-oz cups of
coffee per day)+
* Dietary Reference Intakes
+ 2015 Dietary Guidelines for Americans
++The nutrient content of the items in the MDA food database
depend on manufacturers'
reporting accurate information. Since many do not have data yet
on added sugars, this
number may not be an accurate reflection of added sugar intake.

%5BP%5D.se=274f5a16-13e1-4428-8d22-
~ Protein recommendations have not been adjusted to take into
account endurance/strength
athletes who fall into the active and very active categories, but
do take into account
pregnancy and lactation.
All Nutrients Spreadsheet
This report shows all nutrient values in a spreadsheet format.
Nutrients are displayed
horizontally, with totals at the bottom of the list.
Day Meal Item Amount Cals FatCal SatFatCalProt (g)
Day 1 Breakfastbread, whole wheat
(USDA)
2 slice 141.1 17.6 3.6 7
Lunch rice, white, cooked, long
grain,
0.5 cup 102.7 2 0.5 2.1
bacon, thick center cut
(Oscar
4 slice 160 90 36 16
scrambled eggs (USDA) 2 ea 181.8 120.6 36.6 12.2
lettuce, green leaf, fresh,
outer

1 lb 68 6.1 0.8 6.2
Dinner pizza, pan, pepperoni,
large, 14"
4 slice 1315.3 531.7 196.2 51.8
Day Total -- 1969 768 273.8 95.3
(USDA)
1 slice 70.6 8.8 1.8 3.5
peanut butter, creamy
(USDA)
2 Tbs 191.4 147.9 29.7 7.1
Lunch soup, chicken noodle,
canned,
500 g 125 42.7 11.8 6.3
outer
1 cup 5.4 0.5 0.1 0.5
taco, beef (USDA: Taco
Bell)
200 g 458 228.6 78.9 17.7
egg, fried, large (USDA) 1 ea 90.2 61.4 17.9 6.3
Dinner apple, fresh, medium, 3"

(USDA:
1 ea 94.6 2.8 0.5 0.5
yogurt, strawberry,
individual
1 cntr 150 18 9 6
Day Total -- 1185.1 510.8 149.7 47.9
Day 3 Breakfastoatmeal, quick, prepared
with
1 cup 166.1 32 6.5 5.9
milk, 2%, with vitamins A
& D
1 cup 122 43.5 27.6 8.1
Lunch salad mix, leafy romaine
(Dole)
1.5 cup 15 0 0 1
banana, fresh, medium,
7" to 7
1 ea 105 3.5 1.2 1.3
mixed nuts, salted, dry
roasted,
50 g 297 231.5 29.2 8.6
sandwich, turkey, with

whole
1 ea 360 143.8 20.7 26.9
Dinner potato, baked, with salt
(USDA)
100 g 93 1.2 0.3 2.5
broccoli, boiled, drained, 200 g 70 7.4 1.4 4.8
pasta, spaghetti, cooked,
with
150 g 235.5 12.6 2.4 8.7
Day Total -- 1463.7 475.4 89.4 67.8
Average Day Total -- 1539.3 584.7 170.9 70.3
Day Meal Item Carbs
(g)
Sugar
(g)
SugAdd
(g)
Fiber
(g)
Fib-S
(g)
Fib-I
(g)

(USDA)
23.9 2.4 3.4 0.7 2.6
grain,
22.3 0 0 0.3 0.1 0.2
(Oscar
0 0 0 0 0 0
scrambled eggs (USDA) 2 1.7 0 0 0 0
outer
13 3.5 0 5.9
large, 14"
143.7 8.8 9
Day Total 204.8 16.5 0 18.6 0.8 2.9
(USDA)
12 1.2 1.7 0.4 1.3
(USDA)
7.1 3.4 1.8 1.6 0.4 1.2

%5BP%5D.se=274f5a16-13e1-4428-8d22-
canned,
14.7 1.3 1
outer
1 0.3 0 0.5
Bell)
39.7 1.8 7.8
egg, fried, large (USDA) 0.4 0.2 0 0 0 0
(USDA:
25.1 18.9 0 4.4 0.4 3.9
yogurt, strawberry,
individual
25 18 0 0 0
Day Total 125.1 45.1 1.8 16.9 1.3 6.4

with
28.1 0.6 4 2.3 1.6
& D
11.7 11.7 0 0 0 0
(Dole)
3 2 0 1
7" to 7
27 14.4 0 3.1
roasted,
12.7 2.4 0 4.5
whole
28.5 2.5 4.2
(USDA)
21.1 1.2 0 2.2 0.5 1.6
broccoli, boiled, drained, 14.4 2.8 0 6.6 0.8 5.8

with
45.9 0.8 2.7 1.2 1.5
Day Total 192.4 38.5 0 28.3 4.9 10.6
Average Day Total 174.1 33.4 0.6 21.3 2.3 6.6
Day Meal Item Fat (g) Fat-S
(g)
Fat-T
(g)
Fat-M
(g)
Fat-P
(g)
Chol
(mg)
(USDA)
2 0.4 0 0.3 0.9 0
grain,
0.2 0.1 0 0.1 0.1 0
(Oscar

10 4 40
scrambled eggs (USDA) 13.4 4.1 0.8 5.4 3 337.9
outer
0.7 0.1 0 0 0.4 0
large, 14"
59.1 21.8 1.1 17.4 15.4 104
Day Total 85.3 30.4 1.8 23.2 19.7 481.9
(USDA)
1 0.2 0 0.2 0.4 0
(USDA)
16.4 3.3 0 8.3 4 0
canned,
4.7 1.3 0 2.1 1.3 25
outer
0.1 0 0 0 0 0
Bell)

25.4 8.8 0.9 8.8 6.1 56
egg, fried, large (USDA) 6.8 2 0 2.8 1.5 184.5
(USDA:
0.3 0.1 0 0 0.1 0
yogurt, strawberry,
individual
2 1 0 10
Day Total 56.8 16.6 1 22.2 13.5 275.5
with
3.6 0.7 0 1 1.3 0
& D
4.8 3.1 0.2 1.4 0.2 19.5
(Dole)
0 0 0 0 0 0
7" to 7
0.4 0.1 0 0 0.1 0

roasted,
25.7 3.2 0 15.7 5.4 0
whole
16 2.3 46.9
(USDA)
0.1 0 0 0 0.1 0
%5BP%5D.se=274f5a16-13e1-4428-8d22-
broccoli, boiled, drained, 0.8 0.2 0 0.1 0.3 0
with
1.4 0.3 0 0.2 0.5 0
Day Total 52.8 9.9 0.2 18.4 7.8 66.4
Average Day Total 65 19 1 21.3 13.7 274.6
Day Meal Item Water
(g)
A-
RAE(mcg)

A-Car
(mcg)
B1
(mg)
B2
(mg)
B3
(mg)
(USDA)
21.8 0.1 1.1 0.2 0.1 2.5
grain,
54.1 0 0 0.1 0 1.2
(Oscar
0 0
scrambled eggs (USDA) 93.2 196.4 31.7 0 0.5 0.1
outer
430.8 1679.4 20153.1 0.3 0.4 1.7
large, 14"

186.1 1.9 0.9 17
Day Total 786 1875.9 20185.92.6 1.9 22.4
(USDA)
10.9 0 0.6 0.1 0 1.2
(USDA)
0.4 0 0 0 0.1 4.2
canned,
469.1 55 595 0.3 0.2 2.7
outer
34.2 133.3 1599.5 0 0 0.1
Bell)
114 8 92 0.1 0.1 3.3
egg, fried, large (USDA) 32 100.7 16.1 0 0.2 0
(USDA:
155.7 4.9 49.1 0 0 0.2
yogurt, strawberry,

individual
Day Total 816.3 302 2352.3 0.6 0.8 11.8
with
195.6 0 0 0.2 0 0.5
& D
217.7 135 9.8 0.1 0.5 0.2
(Dole)
250
7" to 7
88.4 3.8 30.7 0 0.1 0.8
roasted,
0.9 0.1 1.5 0.1 0.1 2.3
whole
91.8 0.3 0.2 10.1
(USDA)

74.9 0.5 6 0.1 0 1.4
broccoli, boiled, drained, 178.5 154.8 1858 0.1 0.2 1.1
with
93.2 0 0 0.4 0.2 2.5
Day Total 941 544.2 1905.9 1.3 1.4 19
Day Meal Item B6
(mg)
B12
(mcg)
C (mg) D
(mcg)
E-Toco
(mg)
Fola
(mcg)
(USDA)
0.1 0 0 0 1.5 23.5
grain,
0.1 0 0 0 0 45.8

(Oscar
12
scrambled eggs (USDA) 0.2 0.9 0 2.2 1.4 43.9
outer
0.4 0 41.7 0 1 172.4
large, 14"
0.4 2.3 4.5 0 4.2 465.6
Day Total 1.2 3.2 58.3 2.2 8.1 751.2
(USDA)
0.1 0 0 0 0.7 11.8
(USDA)
0.1 0 0 0 2.9 27.8
canned,
0.1 0.1 0 0 0.1 40

%5BP%5D.se=274f5a16-13e1-4428-8d22-
outer
0 0 3.3 0 0.1 13.7
Bell)
0.2 1.9 0.8 1.2 38
egg, fried, large (USDA) 0.1 0.4 0 1 0.6 23.5
(USDA:
0.1 0 8.4 0 0.3 5.5
yogurt, strawberry,
individual
0 2
Day Total 0.7 2.4 12.5 3 6 160.2
with
0 0 0 0 0.2 14
& D
0.1 1.3 0.5 2.9 0.1 12.2

(Dole)
18 100
7" to 7
0.4 0 10.3 0 0.1 23.6
roasted,
0.1 0 0.2 0 5.5 25
whole
0.5 1.9 0 0.4 3.9 35.4
(USDA)
0.3 0 9.6 0 0 28
broccoli, boiled, drained, 0.4 0 129.8 0 2.9 216
with
0.1 0 0 0 0.1 109.5
Day Total 2 3.2 168.4 3.3 12.8 563.8
Average Day Total 1.3 2.9 79.7 2.8 9 491.7
Day Meal Item Calc
(mg)

Iron
(mg)
Magn
(mg)
Phos
(mg)
Potas
(mg)
Selen
(mcg)
(USDA)
90.2 1.4 42 118.7 142.2 14.4
grain,
7.9 0.9 9.5 34 27.6 5.9
(Oscar
0 0
scrambled eggs (USDA) 80.5 1.6 13.4 201.3 161 28.7
outer
163.3 3.9 59 131.5 880 2.7

large, 14"
664.4 11.6 99.4 872.4 845.2 70.1
Day Total 1006.3 19.4 223.3 1357.9 2056.1 121.8
(USDA)
45.1 0.7 21 59.4 71.1 7.2
(USDA)
15.7 0.6 53.8 107.2 178.6 1.3
canned,
30 3.3 20 85 110 24
outer
13 0.3 4.7 10.4 69.8 0.2
Bell)
178 2.4 64 356 418 18.4
egg, fried, large (USDA) 28.5 0.9 6 98.9 69.9 15.2
(USDA:

10.9 0.2 9.1 20 194.7 0
yogurt, strawberry,
individual
200 0 150
Day Total 521.2 8.3 178.5 886.9 1112.2 66.4
with
21.1 2.1 63.2 180.2 163.8 12.6
& D
292.8 0 26.8 224.5 341.6 6.1
(Dole)
20 0.7 0
7" to 7
5.9 0.3 31.9 26 422.4 1.2
roasted,
35 1.8 112.5 217.5 346.5 3.7
whole

53.1 2.5 71.2 356.3 416.7 51.1
(USDA)
15 1.1 28 70 535 0.4
broccoli, boiled, drained, 80 1.3 42 134 586 3.2
pasta, spaghetti, cooked,10.5 1.9 27 87 66 39.6
%5BP%5D.se=274f5a16-13e1-4428-8d22-
with
Day Total 533.4 11.8 402.6 1295.4 2878 118
Average Day Total 687 13.2 268.1 1180.1 2015.4 102
Day Meal Item Sod
(mg)
Zinc
(mg)
Omega3
(g)
Omega6
(g)
Alc (g) Caff
(mg)

(USDA)
254.8 1 0.1 0.8 0 0
grain,
0.8 0.4 0 0 0 0
(Oscar
600 0 0
scrambled eggs (USDA) 176.9 1.3 0.2 2.7 0 0
outer
127 0.8 0.3 0.1 0 0
large, 14"
3055.5 6.1 1.6 13.6 0 0
Day Total 4215 9.6 2.2 17.2 0 0
(USDA)
127.4 0.5 0 0.4 0 0
(USDA)

136.3 0.8 0 3.9 0 0
canned,
865 0.8 0.1 1.2 0 0
outer
10.1 0.1 0 0 0 0
Bell)
794 3.5 0.4 5.7 0 0
egg, fried, large (USDA) 95.2 0.6 0.1 1.4 0 0
(USDA:
1.8 0.1 0 0.1 0 0
yogurt, strawberry,
individual
95 0 0
Day Total 2124.8 6.4 0.6 12.7 0 0
with
9.4 2.3 0 1.3 0 0
& D

114.7 1.2 0 0.2 0 0
(Dole)
15 0 0 0 0
7" to 7
1.2 0.2 0 0.1 0 0
roasted,
172.5 1.9 0.1 5.3 0 0
whole
1733.9 2.2 0 0
(USDA)
10 0.4 0 0 0 0
broccoli, boiled, drained, 82 0.9 0.2 0.1 0 0
with
196.5 0.8 0 0.4 0 0
Day Total 2335.1 9.9 0.5 7.3 0 0
Average Day Total 2891.6 8.6 1.1 12.4 0 0

Day Meal Item MPFruit
(cup)
MPDairy
(cup)
MPGrain
(oz eq)
MPVeg
(cup)
MPProt
(oz eq)
XxFruit
(USDA)
0 0 1.4 0 0 0
grain,
0 0 1 0 0 0
(Oscar
0 0 0 0 2.3 0
scrambled eggs (USDA) 0 0 0 0 2.4 0
outer

0 0 0 6.3 0 0
large, 14"
0 2.3 8.6 0 3.9 0
Day Total 0 2.3 11 6.3 8.6 0
(USDA)
0 0 0.7 0 0 0
(USDA)
0 0 0 0 2 0
canned,
0 0 0.9 0 0.5 0
outer
0 0 0 0.5 0 0
%5BP%5D.se=274f5a16-13e1-4428-8d22-

Bell)
0 0 2.4 0 1.6 0
egg, fried, large (USDA) 0 0 0 0 0.9 0
(USDA:
1.6 0 0 0 0 1.7
yogurt, strawberry,
individual
0 0.7 0 0 0 0
Day Total 1.6 0.7 4 0.5 5 1.7
with
0 0 1.7 0 0 0
& D
0 1 0 0 0 0
(Dole)
0 0 0 0.8 0 0
7" to 7

0.8 0 0 0 0 1.8
roasted,
0 0 0 0 3.5 0
whole
0
(USDA)
0 0 0 0.8 0 0
broccoli, boiled, drained, 0 0 0 1.3 0 0
with
0 0 2.1 0 0 0
Day Total 0.8 1 3.8 2.9 3.5 1.8
Day Meal Item XxOCarbXxStarchXxVeg XxFat XxAlc
XxNoFtMlk
(USDA)
0 1.6 0 0.1 0 0
grain,

0 1.5 0 0
(Oscar
0 0 0 1.1 0 0
scrambled eggs (USDA) 0 0 0 2 0 0
outer
0 0 2.6 0 0 0
large, 14"
0 9.6 0 10.5 0 0
Day Total 0 12.7 2.6 13.6 0 0
(USDA)
0 0.8 0 0 0 0
(USDA)
0 0 0 2.9
canned,
0 1 0 0.7 0 0
outer

0 0 0.2 0 0 0
Bell)
0 2.6 0 4.5 0 0
egg, fried, large (USDA) 0 0 0 1 0 0
(USDA:
0 0 0 0
yogurt, strawberry,
individual
1.7 0 0 0.4 0 0
Day Total 1.7 4.4 0.2 9.6 0 0
with
0 1.9 0 0.3 0 0
& D
0 0 0 0.6 0 1
(Dole)
0 0 0.6 0 0 0

7" to 7
0 0 0 0 0 0
roasted,
0 0 0 4.6 0 0
whole
0 0 0 3.2 0 0
(USDA)
0 1.4 0 0 0 0
broccoli, boiled, drained, 0 0 2.9 0
with
0 3.1 0 0 0 0
Day Total 0 6.3 3.5 8.8 0 1
%5BP%5D.se=274f5a16-13e1-4428-8d22-
Average Day Total 0.6 7.8 2.1 10.7 0 0.3

Day Meal Item XxLnMeat
(USDA)
0
grain,
(Oscar
2.3
scrambled eggs (USDA) 1.7
outer
0
large, 14"
3.3
Day Total 7.3
(USDA)
0
(USDA)
canned,

0.5
outer
0
Bell)
1.4
egg, fried, large (USDA) 0.9
(USDA:
yogurt, strawberry,
individual
0
Day Total 2.8
with
0
& D
0
(Dole)

0
7" to 7
0
roasted,
1.2
whole
0
(USDA)
0
broccoli, boiled, drained,
with
0
Day Total 1.2
Average Day Total 3.8
MyFoodList Report
The MyFoodList Report shows the foods you have entered and
their calories.
Amount Item Cals
Day 1

2.0 slice bread, whole wheat (USDA) 141
0.5 cup rice, white, cooked, long grain, enriched (USDA) 103
4.0 slice bacon, thick center cut (Oscar Mayer) 160
2.0 ea scrambled eggs (USDA) 182
1.0 lb lettuce, green leaf, fresh, outer leaf (USDA) 68
4.0 slice pizza, pan, pepperoni, large, 14" (USDA: Pizza Hut)
1,315
Day Total 1969
Day 2
1.0 slice bread, whole wheat (USDA) 71
2.0 Tbs peanut butter, creamy (USDA) 191
500.0 g soup, chicken noodle, canned, low sodium (USDA) 125
1.0 cup lettuce, green leaf, fresh, outer leaf (USDA) 5
200.0 g taco, beef (USDA: Taco Bell) 458
1.0 ea egg, fried, large (USDA) 90
1.0 ea apple, fresh, medium, 3" (USDA: Commodity) 95
1.0 cntr yogurt, strawberry, individual (Yoplait) 150
Day Total 1185
Day 3
%5BP%5D.se=274f5a16-13e1-4428-8d22-
1.0 cup oatmeal, quick, prepared with water, without salt,
unenriched
166
1.0 cup milk, 2%, with vitamins A & D (USDA) 122

1.5 cup salad mix, leafy romaine (Dole) 15
1.0 ea banana, fresh, medium, 7" to 7 7/8" (USDA) 105
50.0 g mixed nuts, salted, dry roasted, with peanuts (USDA)
297
1.0 ea sandwich, turkey, with whole wheat (B&B's Place) 360
100.0 g potato, baked, with salt (USDA) 93
200.0 g broccoli, boiled, drained, chopped (USDA) 70
150.0 g pasta, spaghetti, cooked, with salt, packed, enriched
(USDA)
235
Day Total 1464
Total 4618
Day Average 1539
Item Average 201
MyPlate
The MyPlate Food Guide report displays graphically how close
the foodlist compares to the
lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for
more info).
Intake vs. Recommendation
1600 Calorie Pattern
Group Percent Comparison Amount *
Grains Intake 126 % 6.3 oz
equivalent
Grains Recommendation 5.0 oz
equivalent

Vegetables Intake 161 % 3.2 cup
equivalent
Vegetables Recommendation 2.0 cup
equivalent
Fruits Intake 54 % 0.8 cup
equivalent
Fruits Recommendation 1.5 cup
equivalent
Dairy Intake 44 % 1.3 cup
equivalent
Dairy Recommendation 3.0 cup
equivalent
Protein Foods Intake 115 % 5.7 oz
equivalent
Protein Foods Recommendation 5.0 oz
equivalent
Make Half Your Grains Whole Vary Your Vegetables
Aim for at least 2.5 oz equivalents whole
grains a day
Dark Green Vegetables 2.0 cups
weekly
Orange Vegetables 1.5 cups
weekly
Oils & Empty Calories Dry Beans & Peas 2.5 cups

weekly
Aim for 5.0 teaspoons of oils a day Starchy Vegetables 2.5 cups
weekly
Limit your extra fats & sugars to 132 Calories
a
Other Vegetables 5.5 cups
weekly
* oz equivalent is a 1 ounce estimate, rounded to consumer
friendly units. For example, an oz
equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An
oz equivalent of Protein Foods
1 oz of meat, 1 egg, or 1/4 cup cooked beans.
Energy Balance
The Energy Balance report compares the calories you've
consumed to your total energy
expenditure.
Intake
%5BP%5D.se=274f5a16-13e1-4428-8d22-
d8e2db1a311e&t%5BD%5D.se=c1f… 10/13
Calories consumed = 1539 Calories
Expenditure
Sedentary Activity Calories = 1686 Calories
Additional exercise Calories = 0 Calories

Calories expended = 1686 Calories
Energy Balance: -147 Calories
Intake vs Expenditure
1539 Calories 1686 Calories
Calorie and Fat Sources
The Calorie and Fat Sources 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) as a percentage of total
calories.
Calories: 1539
Source of Calories Source of Fat
Protein 18% 10-35% of Calories(adults 19+ yrs)*~
Saturated
Fat 11%
Less than 10% of
Calories*
Mono Fat 12%Carbohydrate 45% 45-65% of Calories(adults 19+
yrs)*
Poly Fat 8%Fat 37 % 20-35% of Calories(adults 19+ yrs)*
Trans Fat 1% Minimize*
Alcohol 0%
Do not exceed 2
standard drinks for men
and 1 standard drink for

women* N/A * 6%
* Complete fat source information is not
available for all foods. N/A Fat accounts
for the missing information.
~ Protein recommendations have not been
adjusted to take into account
endurance/strength athletes who fall into the
active and very active categories, but do take
into account pregnancy and lactation.
Ratios
P:S ( Poly Fat / Saturated Fat ) 0.72 : 1Exchanges
Potassium : Sodium 0.7 : 1Starch 7.81 Fruit 1.16
Calcium : Phosphorus 0.58 : 1Other Carbs 0.56 Vegetables 2.09
CSI ( Cholesterol / Saturated
Fat ) 32.91Lean Meat 3.78 Fat 10.66
Alcohol 0.00 NonFatMilk 0.33
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size ( 1247 g )
Amount per serving
Calories 1539 Calories from Fat 585
% Daily Value *
T t l F t 65 124%

%5BP%5D.se=274f5a16-13e1-4428-8d22-
Total Fat 65g 124%
Saturated Fat 19g 113%
Trans Fat 1g
Cholesterol 275mg 92%
Sodium 2892mg 126%
Total Carbohydrates 174g 75%
Dietary Fiber 21g 90%
Total Sugars 33g
Protein 70g 159%
Vitamin A 130% Vitamin C 123%
Calcium 53% Iron 88%
* Percent Daily Values are based on your
custom
Calorie Assessment
A close-up picture of the Calories consumed.

Calories to maintain current weight
Calories to maintain current weight 1686
Calorie adjustment for weight change of 0 lb (per week) 0
Goal Calories 1686
Average Daily Intake & Expenditures
Average Intake 1539
Average Expenditure 1686
Calories For The Day Goal Intake Assessment
Total Calories 1686 1539 Below Goal
Protein (10-35% Calories) 168 to 590 277 In Range
Carbohydrates (45-65% Calories) 758 to 1095 686 Below Goal
Added Sugar (<10% Calories) 0 to 168 2 In Range
Fat (20-35% Calories) 337 to 590 576 In Range
Meal Assessment Report
Sources of Calories, Protein, Carbohydrates, and Fats by Meal
Calories % 0 50 100 Protein % 0 50 100
Breakfast 691 15 % Breakfast 31.6 15 %
Lunch 196 43 % Lunch 105. 50 %
Snack 0 0 % Snack 0 0 %
Dinner 195 42 % Dinner 74.3 35 %
Not 0 0 % Not 0 0 %
Carbohydrate % 0 50 100 Fat % 0 50 100
Breakfast 82.8 16 % Breakfast 27.8 14 %
Lunch 164. 31 % Lunch 103. 53 %
Snack 0 0 % Snack 0 0 %
Dinner 275. 53 % Dinner 63.7 33 %
Not 0 0 % Not 0 0 %
Activity Summary
List of the Activities performed, their METs, duration and
Calories burned.
Profile Calorie Goal: 1686

Daily Activity Details
Duration Mets Exercise Calories
Sedentary Activities of Daily Living** 1686
T l C l i (S d ) 1686
%5BP%5D.se=274f5a16-13e1-4428-8d22-
Total Calories (Sedentary) 1686
Summary
Calories
Sedentary Activities of Daily Living** 1686
Average Daily Calories Expended 0
Daily Average*** 1686
[**] The Sedentary activity level includes basic daily tasks such
as getting ready for the day,
housework, walking to work or class, and light yard work.
These tasks are called Activities
of Daily Living (ADL). If you engage in physical activity
beyond that included in the
activities of daily living, you may increase your activity level to
Low Active, Active or Very
Active. The Active activity level is recommended by the
government for health.
[***] Your Daily Average put you in the Sedentary activity
level, and suggests 1686 Calories

to maintain your current weight.
Calorie Goal Calories
Expended1686
1686
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 Value Notes
Basic Components
Calories 1,685.88
Protein (g) 44.20 10-35% of Calories (adult 19+
yrs)*~
Carbohydrates (g) 231.81 45-65% of Calories (adult 19+ yrs)*
Added Sugar (g) ++ Less than 10% of Calories+
Dietary Fiber (g) 23.60
Fat (g) 52.45 20-35% of Calories (adult 19+ yrs)*
Saturated Fat (g) 16.86 Less than 10% of Calories +
Mono Fat (g) 18.73
Poly Fat (g) 16.86
Cholesterol (mg) 300.00 Limit+
Water (g) 2,300.00
Vitamins
Vitamin A - RAE (mcg) 700.00
Vitamin B1 - Thiamin (mg) 1.00
Vitamin B2 - Riboflavin (mg) 1.00
Vitamin B3 - Niacin (mg) 14.00
Vitamin B6 (mg) 1.20 Do not exceed 100 mg *

Vitamin B12 (mcg) 2.40 Over 50 should take a supplement
*
Vitamin C (mg) 65.00
Vitamin D - mcg (mcg) 15.00 15 to no more than 100 mcg*
Vitamin E - Alpha Toc. (mg) 15.00
Folate (mcg) 400.00 Women of child-bearing age
should take a supplement or
fortified foods with 400 mcg*
Minerals
Calcium (mg) 1,300.00 Do not exceed 2500 mg *
Iron (mg) 15.00 Do not exceed 45 mg *
Magnesium (mg) 360.00 Do not exceed 350 mg by
supplement *
Phosphorus (mg) 1,250.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00 At least 4700 mg per day*
Sodium (mg) 2,300.00 Less than 2300 mg per day* - less
than 1500 mg for some people+
Zinc (mg) 9.00 Do not exceed 40 mg *
Sources:
* Di t R f I t k
%5BP%5D.se=274f5a16-13e1-4428-8d22-

+ 2015 Dietary Guidelines for Americans
~ Protein recommendations have not been adjusted to take into
account endurance/strength
athletes who fall into the active and very active categories, but
do take into account
pregnancy and lactation.
++ The nutrient contents of the items in the MDA food database
depend on manufacturers'
reporting accurate information. Since many do not have data yet
on added sugars, this
number may not be an accurate reflection of added sugar intake.
The Petrakis Family
Helen Petrakis is a 52-year-old heterosexual married female of
Greek descent who says that she feels overwhelmed and “blue.”
She came to our agency at the suggestion of a close friend who
thought Helen would benefit from having a person who could
listen. Although she is uncomfortable talking about her life with
a stranger, Helen said that she decided to come for therapy
because she worries about burdening friends with her troubles.
Helen and I have met four times, twice per month, for
individual therapy in 50-minute sessions.
Helen consistently appears well-groomed. She speaks clearly
and in moderate tones and seems to have linear thought
progression; her memory seems intact. She claims no history of
drug or alcohol abuse, and she does not identify a history of
trauma. Helen says that other than chronic back pain from an
old injury, which she manages with acetaminophen as needed,
she is in good health.
Helen has worked full time at a hospital in the billing
department since graduating from high school. Her husband,
John (60), works full time managing a grocery store and earns

the larger portion of the family income. She and John live with
their three adult children in a 4-bedroom house. Helen voices a
great deal of pride in the children. Alec, 27, is currently
unemployed, which Helen attributes to the poor economy.
Dmitra, 23, whom Helen describes as smart, beautiful, and
hardworking, works as a sales consultant for a local department
store. Athina, 18, is an honors student at a local college and
earns spending money as a hostess in a family friend’s
restaurant; Helen describes her as adorable and reliable.
In our first session, I explained to Helen that I was an advanced
year intern completing my second field placement at the agency.
I told her I worked closely with my field supervisor to provide
the best care possible. She said that was fine, congratulated me
on advancing my career, and then began talking. I listened for
the reasons Helen came to speak with me.
I asked Helen about her community, which, she explained,
centered on the activities of the Greek Orthodox Church. She
and John were married in that church and attend services
weekly. She expects that her children will also eventually wed
there. Her children, she explained, are religious but do not
regularly go to church because they are very busy. She believes
that the children are too busy to be expected to help around the
house. Helen shops, cooks, and cleans for the family, and John
sees to yard care and maintains the family’s cars. When I asked
whether the children contributed to the finances of the home,
Helen looked shocked and said that John would find it deeply
insulting to take money from his children. As Helen described
her life, I surmised that the Petrakis family holds strong family
bonds within a large and supportive community.
Helen is responsible for the care of John’s 81-year-old widowed
mother, Magda, who lives in an apartment 30 minutes away.
Until recently, Magda was self-sufficient, coming for weekly
family dinners and driving herself shopping and to church. But
6 months ago, she fell and broke her hip and was also recently
diagnosed with early signs of dementia. Through their church,
Helen and John hired a reliable and trusted woman to check in

on Magda a couple of days each week. Helen goes to see Magda
on the other days, sometimes twice in one day, depending on
Magda’s needs. She buys her food, cleans her home, pays her
bills, and keeps track of her medications. Helen says she would
like to have the helper come in more often, but she cannot
afford it. The money to pay for help is coming out of the
couple’s vacations savings. Caring for Magda makes Helen feel
as if she is failing as a wife and mother because she no longer
has time to spend with her husband and children.
Helen sounded angry as she described the amount of time she
gave toward Magda’s care. She has stopped going shopping and
out to eat with friends because she can no longer find the time.
Lately, John has expressed displeasure with meals at home, as
Helen has been cooking less often and brings home takeout. She
sounded defeated when she described an incident in which her
son, Alec, expressed disappointment in her because she could
not provide him with clean laundry. When she cried in response,
he offered to help care for his grandmother. Alec proposed
moving in with Magda.
Helen wondered if asking Alec to stay with his grandmother
might be good for all of them. John and Alec had been arguing
lately, and Alec and his grandmother had always been very fond
of each other. Helen thought she could offer Alec the money she
gave Magda’s helper.
I responded that I thought Helen and Alec were using creative
problem solving and utilizing their resources well in crafting a
plan. I said that Helen seemed to find good solutions within her
family and culture. Helen appeared concerned as I said this, and
I surmised that she was reluctant to impose on her son because
she and her husband seemed to value providing for their
children’s needs rather than expecting them to contribute
resources. Helen ended the session agreeing to consider the
solution we discussed to ease the stress of caring for Magda.
The Petrakis Family
Magda Petrakis: mother of John Petrakis, 81
John Petrakis: father, 60

Helen Petrakis: mother, 52
Alec Petrakis: son, 27
Dmitra Petrakis: daughter, 23
Athina Petrakis: daughter, 18
In our second session, Helen said that her son again mentioned
that he saw how overwhelmed she was and wanted to help care
for Magda. While Helen was not sure this was the best idea, she
saw how it might be helpful for a short time. Nonetheless, her
instincts were still telling her that this could be a bad plan.
Helen worried about changing the arrangements as they were
and seemed reluctant to step away from her integral role in
Magda’s care, despite the pain it was causing her. In this
session, I helped Helen begin to explore her feelings and
assumptions about her role as a caretaker in the family. Helen
did not seem able to identify her expectations of herself as a
caretaker. She did, however, resolve her ambivalence about
Alec’s offer to care for Magda. By the end of the session, Helen
agreed to have Alec live with his grandmother.
In our third session, Helen briskly walked into the room and
announced that Alec had moved in with Magda and it was a
disaster. Since the move, Helen had had to be at the apartment
at least once daily to intervene with emergencies. Magda called
Helen at work the day after Alec moved in to ask Helen to pick
up a refill of her medications at the pharmacy. Helen asked to
speak to Alec, and Magda said he had gone out with two friends
the night before and had not come home yet. Helen left work
immediately and drove to Magda’s home. Helen angrily told me
that she assumed that Magda misplaced the medications, but
then she began to cry and said that the medications were not
misplaced, they were really gone. When she searched the
apartment, Helen noticed that the cash box was empty and that
Magda’s checkbook was missing two checks. Helen determined
that Magda was robbed, but because she did not want to frighten
her, she decided not to report the crime. Instead, Helen phoned
the pharmacy and explained that her mother-in-law, suffering
from dementia, had accidently destroyed her medication and

would need refills. She called Magda’s bank and learned that
the checks had been cashed. Helen cooked lunch for her mother-
in-law and ate it with her. When a tired and disheveled Alec
arrived back in the apartment, Helen quietly told her son about
the robbery and reinforced the importance of remaining in the
building with Magda at night.
Helen said that the events in Magda’s apartment were repeated 2
days later. By this time in the session Helen was furious. With
her face red with rage and her hands shaking, she told me that
all this was my fault for suggesting that Alec’s presence in the
apartment would benefit the family. Jewelry from Greece, which
had been in the family for generations, was now gone. Alec
would never be in this trouble if I had not told Helen he should
be permitted to live with his grandmother. Helen said she
should know better than to talk to a stranger about private
matters.
Helen cried, and as I sat and listened to her sobs, I was not sure
whether to let her cry, give her a tissue, or interrupt her. As the
session was nearing the end, Helen quickly told me that Alec
has struggled with maintaining sobriety since he was a teen. He
is currently on 2 years’ probation for possession and had
recently completed a rehabilitation program. Helen said she now
realized Alec was stealing from his grandmother to support his
drug habit. She could not possibly tell her husband because he
would hurt and humiliate Alec, and she would not consider
telling the police. Helen’s solution was to remove the valuables
and medications from the apartment and to visit twice a day to
bring supplies and medicine and check on Alec and Magda.
After this session, it was unclear how to proceed with Helen. I
asked my field instructor for help. I explained that I had offered
support for a possible solution to Helen’s difficulties and stress.
In rereading the progress notes in Helen’s chart, I realized I had
misinterpreted Helen’s reluctance to ask Alec to move in with
his grandmother. I felt terrible about pushing Helen into acting
outside of her own instincts.
My field instructor reminded me that I had not forced Helen to

act as she had and that no one was responsible for the actions of
another person. She told me that beginning social workers do
make mistakes and that my errors were part of a learning
process and were not irreparable. I was reminded that advising
Helen, or any client, is ill-advised. My field instructor
expressed concern about my ethical and legal obligations to
protect Magda. She suggested that I call the county office on
aging and adult services to research my duty to report, and to
speak to the agency director about my ethical and legal
obligations in this case.
In our fourth session, Helen apologized for missing a previous
appointment with me. She said she awoke the morning of the
appointment with tightness in her chest and a feeling that her
heart was racing. John drove Helen to the emergency room at
the hospital in which she works. By the time Helen got to the
hospital, she could not catch her breath and thought she might
pass out. The hospital ran tests but found no conclusive organic
reason to explain Helen’s symptoms.
I asked Helen how she felt now. She said that since her visit to
the hospital, she continues to experience shortness of breath,
usually in the morning when she is getting ready to begin her
day. She said she has trouble staying asleep, waking two to four
times each night, and she feels tired during the day. Working is
hard because she is more forgetful than she has ever been. Her
back is giving her trouble, too. Helen said that she feels like her
body is one big tired knot.
I suggested that her symptoms could indicate anxiety and she
might want to consider seeing a psychiatrist for an evaluation. I
told Helen it would make sense, given the pressures in her life,
that she felt anxiety. I said that she and I could develop a
treatment plan to help her address the anxiety. Helen’s therapy
goals include removing Alec from Magda’s apartment and
speaking to John about a safe and supported living arrangement
for Magda.

2020220 MyDietAnalysis Reporthttpsmydietanalysis.pea.docx

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