Diet Analysis Project Using the USDA SuperTracker

Diet Analysis Project Using the

USDA SuperTracker


  1. 1. Log into the SuperTracker program:

  1. Start by creating a profile, which includes entering your age, height, weight, activity level etc. and register your profile.


  1. Record your food intake for 7 days. It’s best to enter your food daily but you can keep a log of everything that you eat and enter all your food at one time by clicking on the calendar and selecting the correct days.  Try to be as accurate as possible. You might want to measure your favorite bowl or glass to see how much it holds.  When you are logging foods, be as specific as you can.
    1. For example: turkey sandwich – 3oz turkey, 1 tea. mayonnaise, 1 tea. mustard, 1 slice tomato, 1 lettuce leaf, 2 slices of whole wheat bread. If you don’t want to log individual food items, you can pick a prepared/processed choice but your results will not be as accurate.
    2. If you eat homemade meals, do the best you can. You might need to enter each ingredient individually. The program allows you to create recipes or typical meals that you can name and use to make entering food easier. If you create recipes and eat then consistently, please include the recipe so I can see what you are eating.
    3. Please do not enter your vitamin supplement into the program. The goal is to see how your food choices stack up. If you consume protein powder supplements, try running your program with and without the supplement to see the impact that it has on your diet. Again, the goal is to see how your food intake impacts your required nutrients. A vitamin supplement can make a poor diet look great.
    4. Please note that this program will not have every brand of a particular processed food. You may need to select a product that is closest to what you would normally consume.


Print the following reports as seven-day averages. You can do this by          selecting date ranges from the calendar on the webpage under reports. (Examples are found at the end of this document):

  1. Meal Summary Report – 7 pts.
  2. Food Groups & Calories Report- 2 pts.
  3. Nutrients Report – 2 pts.



  1. Looking over your 7-day reports (Food Groups and Calories and Nutrient Report), please highlight the following (this means using a highlighter marker). 4 pts.


  1. Any nutrient category that has an under status on the Nutrient Report and the Food Groups and Calories report.


  1. The following nutrients that are have an over status, which might increase your risk of disease or other health issue.


  1. Nutrient groups (carbs, fats, protein) that are not within recommended ranges. This is on the Nutrients report page and will show as over or under if not in range


  1. Food groups on the Food Groups and Calories report that are low for any category. These will also be marked with an under status. The Food Groups includes grains, fruit, vegetables, dairy, protein and oils. Some of these categories give more specific information such as different colors of vegetables or types of protein. Please highlight any group and subgroup that comes up “under” status. So, if you see the word “under”, highlight it!!!
  • For example: Vegetables as a group are under and in the subgroups starchy vegetables and red/orange colored vegetables are also under. All categories must be highlighted with an under status.


  1. Writing up your personal analysis.


  1. Start by telling me a brief overview of your experience keeping the log and what you learned about your eating habits. Ex.: “I eat late at night because I never have time to eat during the day” or “When I am out with friends, I tend to eat or drink more.” This should take about 2 to 3 paragraphs. 2 pts.


  1. Look over your average report pages, what have you highlighted? For every nutrient or food category found on your nutrients report that is highlighted, you will need to take action (you will be using the food group and calories report in a later table). This means figuring out what you can do to change your diet. What food will you eat more or less of to correct the problem? Make sure to look up good food sources. Your textbook has tables on foods and nutrients in the vitamin chapter as well as the appendix. Put this information into a table. 15 pts.


Points will be deducted based on how many corrections were required in the table. If you only needed to include 5-vitamins/minerals/other dietary components in your table, and you do not include one, you will lose 4 points while if you had 20 items that were required in your table and you exclude 3 items, you will lose 3 points.


This is how I want your table to look but make sure to put all the nutrients that you highlighted in this chart. This is an example only and does not mean that these are the only nutrients that need to go into the chart. This table is only uses the Nutrients Report.

Nutrient/Category Current Intake

(What you are actually consuming?)

Amount needed to increase or reduce to get to RDA or safe zone Correction

(What you are going to do to increase or decrease the nutrient)

Total Calories 1400 +300 Increase calories by 300 daily by eating larger portions or an extra snack daily
Carbohydrates 130 grams +30 grams increase Add a serving of whole grains daily
Linolenic Fatty Acids* .5 grams +. 6 grams Add a serving of salmon twice per week
Fiber 13 grams +12 grams Eat oatmeal, switch to whole wheat bread
Saturated fat 16%  Reduce by 7% Switch to skim milk, order sandwiches without cheese
Vitamin E 11 mg +4 mg Eat sunflower seeds on salads
Calcium 751mg +449mg Add a serving of yogurt
Sodium 2607mg -1100mg


Switch to low sodium soup, cut back on fast food
Folate 135 micro 265 micro Increase leafy greens

*Essential Fatty Acids are listed in two ways including as a % of calories or as grams. Please use the gram requirement for your chart. Note that there are two essential fatty acids and you need to pay attention to both Linoleic (omega 6) and a –Linolenic (omega 3) Fatty Acids. You also need to be specific with your food recommendations for each fatty acid.


  1. Sugar analysis: Using your nutrient and food groups report, answer the following questions. 4 pts.
    1. How much added sugar did you consume? List as total in grams and as calories. You can find the grams on the nutrient report and the calories on the food group report. What % of your total calories came from added sugar? You will need to divide your calories from added sugar by your total calories to get this number.


Ex: total calories 1658, 134 calories of added sugar = 134/1658 or 8%


  1. What food did you eat that was highest in added sugars? To figure this out, go to the food details report and click on added sugars under limits and run each of the five days to see what food you ate had the most added sugar. You don’t print these reports but use them to get the information about sugar content of foods you ate. Is this food something you eat regularly and if so, would you be willing to cut back? Why or why or not?



  1. Looking at your average calorie intake, were you able to get all of your nutrients in appropriate amounts i.e. all categories are O.K. by eating that number of calories? Do you feel that it represented about what you eat or was it high or low?  Are you trying to lose weight or gain weight?  How will you use this information to aid your weight management plans if need be? 2 points


  1. Were you able to get all of your nutrients (vitamins and minerals) without eating the recommended servings from the food group categories? Please refer back to your Food Group Report. What food groups were low or high and how do those low/high food groups impact your essential nutrient intake? What can you do to fix problem areas?
    1. For example: you find you are low in vitamin D and calcium and in review of your food group report, you see that you were very low in dairy intake or your folate intake was low and this corresponds to your vegetable intake on your food group report. Please put your responses in a table. 6 points


Food Group High/Low Impact on Diet and correction
Dairy Low Low intake reduced calcium and vitamin D intake
Vegetables Low for all categories but starchy Lack of vegetables reduced vitamin K and vitamin A and C. Variety would help me get more vitamins
Fruit High This helped me get many vitamins and even though it’s high, it is healthy
Grains Low whole grains Impacted fiber and vitamin E intake and I need to decrease refined grains and increase whole grains



  1. Do you eat any fortified foods such as energy bars, protein shakes, fortified cereal etc. on a regular basis? Breakfast cereal can increase iron and folic acid to toxic levels. Please state what foods you eat regularly that are fortified. What impact do they have on your diet? Did they increase a particular vitamin or mineral? Speculate as to what would happen to your diet if you did not eat fortified foods? Examples would be daily consumption of fortified breakfast cereal, vitamin water, Red Bull, Luna Bars, Calcium/Vitamin fortified orange juice. D fortified orange juice or fortified soy products etc. 2 pts.








  1. Some nutrients, if over or under consumed, can lead to an increased risk of disease. Look over your diet analysis to see if you are at risk for:


Disease                               Nutrients

Osteoporosis              low calcium, vitamin D, vitamin. K, low fruits/veggies, High soda intake

Heart Disease            high saturated fat from animals, high intake of animal fat, trans fatty acids, high cholesterol intake, and low fiber, high-refined carbohydrates, high refined sugar intake

High Blood Pressure  high sodium, low potassium, low calcium, low intake of fruits and vegetables, low fiber

Diabetes                    overweight, high refined carb intake, low fiber, and high added sugar intake

Colon Cancer            high red meat intake, low fruits and vegetables, low fiber intake

Breast Cancer            high saturated fat intake, high alcohol intake, low fruits and vegetables, low fiber

Other Cancers            low fruits and veggies, high animal fat, processed foods

Anemia                     low intake of iron


Are you at risk for any of these diseases? Answer this based on your diet not family history. Remember that if you have a family history of any of the above diseases, your risk is higher and healthy food choices may help to lower your risk. 3 pts.


  1. Out of every dietary correction that you have made above, realistically, what one item do you think that you might change/adopt in the coming months that might help improve your diet? Why? 2 pts.













Finishing Up:


  1. Article Review Forms – Researching your personal nutrient issues

Looking over your nutrient deficiencies or problem areas in your diet, select 3 and find an article that discusses each particular issue. If you learned that you were low in vitamin D or some other nutrient, you may choose look up an article that discusses that particular nutrition issue. Perhaps your calorie intake was too high, than researching portion control may be of value. Examples include why vitamin D is important, or ways to increase calcium in your diet or strategies for reducing calories. You can also research ways to reduce disease related to excess or deficiency. The article does not need to be from a scientific journal but you may use the New York Times, the Harvard or Tufts website, Newsweek etc. but no common magazines like Ladies Home Journal or Muscle and Fitness. Complete the article review form for each article following this assignment and attach it to your project.


3 pts. for each completed article review form.



Submit the answers to the above questions along with the following:

  1. Profile
  2. 7 day average of the following:
    1. Meal Summary Report
    2. Food Groups % Calories Report (highlight)
    3. Nutrients Report (highlight)
  3. Table with corrections for highlighted items
  4. Sugar analysis
  5. Article Review Forms
  6. Additional Questions including short table with food groups


Reminder!!!! Any nutrient that is highlighted (under or over) must be included in your table with suggestions for improvement.












Article Review Form for Diet Analysis Project


Title and author of article






Briefly state the main idea of the article

















How might you use the information that you read about to help better your eating habits?


















Food Guide Design


This is your chance to design your own food guide icon and daily food consumption recommendations such as the new USDA MyPlate guide or older Food Guide Pyramid.  Your food guide can be designed for a specific population such as the elderly, school age children, endurance athletes or gluten free (I had one student do one for astronauts).


This project is not meant for personal analysis and is not about your diet but a diet design and recommendation for a larger population. Make sure to include the following:


  1. Your food guide/icon will need some sort of visual to represent it. This can be any shape (round, oval, square, bowl, star etc.).  Your icon needs to be at least 9×11 inches but, by all means, go larger! It can be on paper, fabric, wood etc. It can be three-dimensional. Be creative! You will not be graded on artistic talent just visual clarity.


  1. Your guide must include different sections, which correspond to different food groups or categories. You don’t have to use the food groups that are currently in place. For example, if you don’t agree that we should eat dairy products, don’t include them or if you feel that soy products should be consumed daily, add that food group but make sure to let me know why in your summary paper (including some research to support your recommendation). Remember if you remove a particular food or food group, what suggestions will you have to replace lost essential nutrients. For example: No dairy? What foods will you recommend to get calcium or vitamin D?  Please, no replicas of the USDA MyPlate or pyramid or other existing food guides!


  1. Your guide must include:


  1. Number of servings that you would recommend per day for each of the food groups/categories that you choose.
  2. You must also include what a serving size is (cups, ounces, etc.) You may use the current serving sizes typically used by most food guides or eating plans or make up your own.
    1. Example: 3 servings of vegetables per day. A serving size is 1 cup cooked or the size of a baseball.
  3. You may use a separate piece of paper to list food groups, serving sizes and number of servings recommended if you cannot fit this information on your visual. Make sure to attach this page to the back of your visual if needed.



  1. Summary Paper (20 points)


  1. You must complete a typed, 3 to 4 (minimum) page double spaced summary of your rationale for your food guide that explains, based on current research, why you chose the servings and foods (groups) that you have recommended.
  2. For each food group that you include explain:
    1. Why you included it (importance such as the vitamins and minerals it contains, the role it has in the body etc.).
    2. Make sure to tell me how many servings and what a serving size is in this section as well.
  3. You will need to find at least one good reference or source for each area of your food guide with a minimum of 6 sources (even if you only choose 3 food groups). 12 points
    1. Make sure to include references that are from reputable sources (journals, newspapers, etc.…. check your book for great websites). Harvard, Tufts and the USDA have some good sources. Do not use magazines such as Ladies Home Journal or Muscle and Fitness. You may use Time, Newsweek or Consumer Reports but they can only make up one half of your required sources. Beware of websites that are actually promotional sites for products.
    2. Are you able to justify your recommendations based on the references that you have chosen? You may also use your textbook but it cannot be counted as one of your 6 sources (although, if you use it, please make sure to list it on your source page).
  • Make sure your references are on a separate piece of paper and cited correctly (note example at the end of instructions). That means including the name of the article, the website, when it was updated, etc.


  1. Please run a sample day menu of your plan (what you recommend people eat not what you eat) through the USDA Super Tracker website. If your design is for children, make sure to adjust the calories otherwise it will default to 2000. The website is:

(See directions at the end of assignments for a description).



You will need to print the following reports:


  1. Meal Summary Report – this is your example of your one day food intake following your food guide design recommendations
  2. Food Groups and % Calories Report
  • Nutrients Report


Please attach your findings to your summary page. 6 pts.


  1. Make sure to include suggestions for changes after you run your sample day through the MyPlate Super Tracker. This should be several paragraphs and cover the following: 8 points


  1. Would you be able to eat your suggested guidelines on a daily basis for an extended period of time without health issues arising such as nutrient deficiencies, weight gain etc.?
  2. How did your diet stack up?
  • Were the calories high enough?
  1. What about important essential nutrients?
  2. What vitamins and or minerals were low and what would you need to change in your eating plan to make sure that individuals received the proper nutrition? Do not tell me that you would supplement unless it is vitamin D or B12. Supplementation is not a substitute for food.
  3. Include several paragraphs with suggestions to make your diet better if needed. I expect detail here making note of areas of deficiency or excess with food examples to increase low nutrients or recommendations to reduce other problems issues.


  1. Layout of Paper: A good way to set up your paper is to start with a short summary of what motivated you to design your guide and then follow with a description of each food category, why it is included and your research support for it. End your paper with the results of your nutrient analysis and what you might suggest to fix or modify any major nutrient issues.





  1. Short summary of rationale for paper
    1. Example: Grandfather has diabetes so wanted to design an eating plan for over age 60 with diabetes.
  2. Discuss each food group that is part of the plan. Make sure to include why it is important such as vitamins or minerals it contains as well as the role in the body and other information that might defend why you included it in your eating plan. If you have a food group on your visual it must be part of the summary paper and if your summary paper discusses it, it must be on your visual. If you include a food on your one-day sample meal, it must be part of your food groups.
  • Make sure to include a list of sources and have at least one for each food group for a minimum of 6.
  1. Make sure to include serving sizes and number of servings in your food group discussion as well as on your visual.
  2. Analyze one day of food from following your eating plan. Make sure to attach your report pages including the meal summary report, food groups and % calorie report and the nutrients report.
  3. Discuss any areas of change that are needed to fix problem nutrient issues. For example: Vitamin E may be low so you might recommend including sunflower seeds or almonds daily. Be specific with recommendations.
  • Make sure to have a visual that represents your eating plan. It should be easy to read and include the number of servings and sizes for each of your food groups. You may list these on the back if there is no room on the front.
















Your paper will be graded as follows:


Food Guide Icon (visual)                                                        14 points

Is it clear and easy to understand?

Does it include your different food groups and serving sizes as well as recommendations for daily consumption (number of servings per day)? Remember that this can be on the back of your icon or on a separate piece of paper and should be included in your paper as well.


References/Sources                                                                 12 points

Make sure to include on a separate sheet of paper that you attach to your summary. These need to be appropriately cited (see how to cite and internet source below).  You cannot list the website alone!  Are they from reputable journals, Internet sites, etc.?  Make sure to discuss them in your paper as you talk about why you picked the food groups that you recommend for consumption.


Summary                                                                                34 points

Please refer to instructions above in section 4 and remember that your 3 – 4 page summary needs to explain your food guide, why you chose the foods/groups that you did and your rationale along with any suggestions for change once you analyze your diet. Don’t forget to refer to your references. Make sure to attach your sample one-day analysis, list of foods analyzed and include any recommendations for change. (Sample day with analysis – 6pts, suggestions for change – 8pts, summary paper 20 pts.)



A couple of problem areas for students:

  1. If you have a food group listed on your visual or in your one-day sample diet, you need to have a corresponding discussion in your paper as to why the food/food group is important to consume.
  2. Make sure to run a sample one-day menu of your proposed diet (and make sure that I get a copy of that one day) through a program that can analyze the nutrient content of both macro and micronutrients. You will not be able to see problem areas of your proposed diet and provide recommendations if you do not do this portion correctly and you will lose 8 points.
  3. Make sure to use reputable articles and sites such as Harvard, Tufts, USDA, etc. I do not want to see Wikipedia, Live Strong, or other sties that sell products or promote a particular agenda.




How to Cite an Internet Source:

  • Name the author, last name first. If no author is listed, then skip this step.
  • Put the title of the work next. This is not the title of the website but the title of the page within the website that you are accessing. Put this information in quotation marks.
  • Italicize overall website name. Look at the web address or find the link to the homepage to find the title.
  • List the publication information. If you cannot find the publication information write, n.p. Most articles (or web pages) have a “last updated” date if you can’t find an actual date for the specific article you are quoting. If you cannot find a last updated date, write n.d.
  • Include the date of access. This is the date you accessed the Internet source.
  • Writing down the URL is no longer a required step in MLA, so check with your instructor for their personal preferences.
  • Check your Internet citation for accuracy. The final Internet source citation should look like this:


  • Handschuh, Judith. “Author Profile: Harper Lee.” Teen n.p. 2003. August 8, 2008 <>.


















  1. Choose and read a popular diet book of your choice (Atkins, The Zone, Eat Right for Your Blood Type, etc.). The book must be a weight loss book, a book that promises to cure or treat disease or a book that describes some specific way of eating such as plant based with specific foods to be eaten or eliminated.


  1. Write a paper (please type) that includes the following:


  1. A detailed summary of what the diet is and the rationale for the diet. I need to know what the diet is based on and what you get to eat or what is off limits and why. If it has several stages, you need to tell me about each stage. This should take at least 2 pages double spaced minimum. (10pts)


  1. You will need to run a typical day of the diet you are analyzing (food intake) through the MyPlate Super Tracker which can be found at to get information to answer several of the following questions (see directions at the end of all assignments). If you have access to a similar nutrient analysis program, feel free to use it. There are many free programs online that will work just fine but you must be able to print a report that details the micronutrients (all vitamins and minerals) as well as macronutrients (carbs, fat, protein) as well as a break down in food groups.


Make sure to attach your reports to your assignment. If using SuperTracker you will need to run the following reports: nutrients report, a food group and %calorie report and a meal summary report. See examples of the required printouts at the end of assignment descriptions. (6pts or 2pts for each report)


  1. Evaluate the diet by answering the following questions. Make sure to answer the questions in your paper in the same order that they appear on the instructions. I would prefer you to number or letter your paper in the same format as the questions. Make sure to explain your answers in several sentences and include details as needed.  2 pts. per question except i and ii which are worth 3 each and xiii which is worth 4. Each reliable source used to answer xiii is worth 2 points so make sure to include those sites as well. Total of 38 of points for this section.


  1. Is it missing or under in any essential nutrients (vitamins, minerals, carbs, fat, protein, food group)? What are they? Could these lead to any health issue? Refer to your printout to answer and check your text to learn about deficiency issues. You cannot answer this question without the correct SuperTracker reports. You can put your answers for i and ii into a chart form if that helps you to organize your answers.
  2. Does it provide too much of any nutrient or food group? What are they? Could these lead to any health issue? Refer to your printout reports as well as your text to answer.
  • Is it so different from an average individual’s normal eating pattern that compliance is unlikely? Think typical American diet here. Explain.
  1. Will the person learn new and healthful ways of eating so they can keep the weight off? Explain what makes it more healthful.
  2. Is it expensive? Think about the average American and what they might spend. Explain.
  3. Does it provide a calorie deficit (does it result in the individual eating fewer calories than they are burning?), which then leads to weight loss? Look at your print outs to see what is recommended for caloric intake and what amount would actually be consumed. Explain.
  • Is it too low in calories (below 1200 calories daily), which could lead to health issues? Refer to chapter 11 in text.
  • Does the diet make reasonable claims regarding weight loss? 1-2 pounds per week is a reasonable weight loss goal. Explain.
  1. Does it include necessary or required restrictions of certain foods? What are they? Be specific. If you have answered this question in detail in your summary, you may refer back to your summary description so as not to be redundant.
  2. Are the credentials of the author promoting the diet sound? Make sure to list the credentials, education etc. You might need to Google to find out what the credentials are. Why do you feel the author’s credentials make him/her a reputable authority on the subject?
  3. Does the author provide research to support his/her claims? Is it cited or is a reference list provided? Are testimonials used as a way to sell the diet?
  • Do you have to purchase any special products such as foods or supplements to follow the diet? Does the author sell the products that are required?
  • Does our current body of scientific evidence support the diet approach/theory? Make sure to include several paragraphs that discuss your findings. What are the opinions of experts in the field about the diet or what did you learn about researching a particular aspect of the diet if you could not find diet reviews. Please find 3 reliable sources/reviews, which discuss the diet.  They could be positive, negative or neutral (check out US World and News Report, January 2015/16/17).  If you cannot find any reviews of the diet then you will need to find articles that support or oppose any of the principles or premises of the diet that you have read (you must use diet reviews as your first choice). For example, if you read a book that has not been reviewed or you can find little information on it and the diet focuses on Omega 3 fatty acids, find 3 articles that discuss the pros and or cons of fatty acids.  Make sure to cite them correctly on a separate page, which you attach to your summary. Make sure to watch out for websites that promote particular products or are linked to the book you have read. You will lose points if your sources are actually for-profit sites marketing products or diets or are blogs of a particular diet.
  • How does it compare to material that we have covered in the class or found in the text? Explain.


  1. Wrap Up/Critical Analysis (6 pts.)


  1. What are your reactions to this diet?
  2. How would you rate this diet on a scale of 1 (poor) to 10 (great)? Why? Think about your answers from the previous questions. Did you find the diet to be healthy? Were nutrient needs met? Was it expensive or restrictive? If your research found that the diet is unproven or unhealthy yet you rate the diet with a high score, please explain why you would still consider the diet as something reasonable to follow.
  • Would you recommend it to family or friends? Why or why not?


How to Cite an Internet Source:

  • Name the author, last name first. If no author is listed, then skip this step.
  • Put the title of the work next. This is not the title of the website but the title of the page within the website that you are accessing. Put this information in quotation marks.
  • Italicize overall website name. Look at the web address or find the link to the homepage to find the title.
  • List the publication information. If you cannot find the publication information write, n.p. Most articles (or web pages) have a “last updated” date if you can’t find an actual date for the specific article you are quoting. If you cannot find a last updated date, write n.d.
  • Include the date of access. This is the date you accessed the Internet source.
  • Writing down the URL is no longer a required step in MLA, so check with your instructor for their personal preferences.
  • Check your Internet citation for accuracy. The final Internet source citation should look like this:


  • Handschuh, Judith. “Author Profile: Harper Lee.” Teen n.p. 2003. August 8, 2008 <>.


















MyPlate Super Tracker Instructions


Instructions for free food analysis that includes all the micronutrients and macronutrients required for the Book Review or Food Guide Design:


  1. Get on the Choosemyplate super tracker website
  3. Click on Food Tracker
  4. Click on Create a profile
  5. Return to track food and enter food and amount. I found it easiest to click on all foods as opposed to looking by food type.
  6. Click on My Reports. Enter in dates that you want analyzed and print the meal summary, food groups and calories and the nutrients report. It will compare what you ate to the RDA for vitamins and minerals for your age and gender along with telling you how your diet stacked up for macronutrients and the recommendations for the food groups. If you surf around on this site, you can find information about portion sizes as well as other useful information.


Below you can see the reports that I need you to attach to your assignment.



    Your plan is based on a default 2,000 Calorie allowance.
  Date   Breakfast Lunch Dinner Snacks
1 medium (7″ to 7-7/8″ long) Banana, raw
1 cup, shredded or chopped Lettuce, mixed (mixed greens, salad mix, spring mix), raw
1 cup Green beans, fresh, cooked (no salt or fat added)
1 medium (2-3/4″ across) Apple, raw
½ cup Milk, low fat (1%)
1 medium whole (2-3/5″ across) Tomato, raw
1½ cup Lentil soup
1 cup Oatmeal, regular, cooked (no salt or fat added)
1 sandwich Tuna salad sandwich
1 tablespoon Olive oil
1 ounce (14 halves) Walnuts
¼ container (8 oz.) Yogurt, plain, low fat










Food Groups and Calories Report 01/03/14 – 01/03/14
Your plan is based on a default 2000 Calorie allowance.
    Food Groups Target Average Eaten Status
   Grains 6 ounce(s) 4 ounce(s) Under
   Whole Grains ≥ 3 ounce(s) 2 ounce(s) Under
   Refined Grains ≤ 3 ounce(s) 2 ounce(s) OK
   Vegetables 2½ cup(s) 3¾ cup(s) Over
   Dark Green 1½ cup(s)/week ¼ cup(s) Under
   Red & Orange 5½ cup(s)/week 1 cup(s) Under
   Beans & Peas 1½ cup(s)/week ¾ cup(s) Under
   Starchy 5 cup(s)/week 0 cup(s) Under
   Other 4 cup(s)/week 1¾ cup(s) Under
   Fruits 2 cup(s) 2¼ cup(s) OK
   Whole Fruit No Specific Target 2¼ cup(s) No Specific Target
   Fruit Juice No Specific Target 0 cup(s) No Specific Target
   Dairy 3 cup(s) ¾ cup(s) Under
   Milk & Yogurt No Specific Target ¾ cup(s) No Specific Target
   Cheese No Specific Target 0 cup(s) No Specific Target
   Protein Foods 5½ ounce(s) 4 ounce(s) Under
   Seafood 8 ounce(s)/week 2 ounce(s) Under
   Meat, Poultry & Eggs No Specific Target 0 ounce(s) No Specific Target
   Nuts, Seeds & Soy No Specific Target 2 ounce(s) No Specific Target
   Oils 6 teaspoon 9 teaspoon Over
    Limits Allowance Average Eaten Status
   Total Calories 2000 Calories 1353 Calories Under
   Empty Calories* ≤ 258 Calories 36 Calories OK
   Solid Fats * 16 Calories *
   Added Sugars * 20 Calories *
    *Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories.


Note: If you ate Beans & Peas and chose “Count as Protein Foods instead,” they will be included in the Nuts, Seeds & Soy subgroup.



And the Nutrients Report:


Nutrients Report 01/03/14 – 01/03/14
Your plan is based on a default 2000 Calorie allowance.
    Nutrients Target Average Eaten Status
   Total Calories 2000 Calories 1353 Calories Under
   Protein (g)*** 46 g 57 g OK
   Protein (% Calories)*** 10 – 35% Calories 17% Calories OK
   Carbohydrate (g)*** 130 g 178 g OK
   Carbohydrate (% Calories)*** 45 – 65% Calories 53% Calories OK
   Dietary Fiber 25 g 39 g OK
   Total Fat 20 – 35% Calories 35% Calories OK
   Saturated Fat < 10% Calories 5% Calories OK
   Monounsaturated Fat No Daily Target or Limit 12% Calories No Daily Target or Limit
   Polyunsaturated Fat No Daily Target or Limit 15% Calories No Daily Target or Limit
   Linoleic Acid (g)*** 12 g 19 g OK
   Linoleic Acid (% Calories)*** 5 – 10% Calories 13% Calories Over
   α-Linolenic Acid (g)*** 1.1 g 3.7 g OK
   α-Linolenic Acid (% Calories)*** 0.6 – 1.2% Calories 2.5% Calories Over
   Omega 3 – EPA No Daily Target or Limit 27 mg No Daily Target or Limit
   Omega 3 – DHA No Daily Target or Limit 129 mg No Daily Target or Limit
   Cholesterol < 300 mg 30 mg OK
    Minerals Target Average Eaten Status
   Calcium 1000 mg 574 mg Under
   Potassium 4700 mg 2542 mg Under
   Sodium** < 2300 mg 1862 mg OK
   Copper 900 µg 1378 µg OK
   Iron 18 mg 12 mg Under
   Magnesium 310 mg 304 mg Under
   Phosphorus 700 mg 964 mg OK
   Selenium 55 µg 81 µg OK
   Zinc 8 mg 8 mg OK
    Vitamins Target Average Eaten Status
   Vitamin A 700 µg RAE 439 µg RAE Under
   Vitamin B6 1.3 mg 1.5 mg OK
   Vitamin B12 2.4 µg 2.6 µg OK
   Vitamin C 75 mg 62 mg Under
   Vitamin D 15 µg 4 µg Under
   Vitamin E 15 mg AT 6 mg AT Under
   Vitamin K 90 µg 193 µg OK
   Folate 400 µg DFE 402 µg DFE OK
   Thiamin 1.1 mg 1.0 mg Under
   Riboflavin 1.1 mg 1.1 mg OK
   Niacin 14 mg 15 mg OK
   Choline 425 mg 198 mg Under


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