biology 103 nutrition session: summer 2017 section: 71200 ......jun 26, 2017 · page 3 of 21 plm...
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Page 1 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Student ID(s)#:
Student Name(s): Really Good Team Name: N/A
Lab Assignment #:
Lab Title: PLM Nutrition Analysis Date: 2017-06-23
PURPOSE / OBJECTIVE(S):
▪ To analyze my own personal nutrition on separate days, a typical work day, a typical school day, a weekend day, and a planned healthy day .
SUBJECTS;
▪ Self
Gender Age BMI Life Description / Attributes
F
26
26
PT Employee Hospitality
PT Student
Single
FT / PT Parent PT Daughter – Moved back in with Parents and Baby
1 Toddler Age Child
METHODS / TOOLS / INSTRUMENTATION / PROCEDURES;
▪ Created an account at https://www.supertracker.usda.gov so that I could keep track of my daily food intake.
▪ Followed the directions on the website and kept track or estimated my intake for three days during the week and from this analysis designed a healthy day.
▪ The four days are described below.
▪ These are examples of my Days. Some days are combinations of work and school and leisure.
▪ My mother is a stay-at-home mom and is a good cook.
Description Typical
School Day
Typical
Work Day Leisure
Day
Goal
Healthy Day
Date 15 09 25 15 09 27 15 09 29 15 10 01
Description 3 Meals
2 Fruits
Low vegetables
1 Sugar Snack
No Dessert
No Wine
3 Meals
High Dairy
High Carbs
2 Snacks
Low Fruit
Low Vegetables
No Dessert
No Wine
2 Meals
High Carbs
Low Dairy
Low Fruit
Low vegetables
3+ Snacks - Sugar
Wine
Maybe Dessert
3 Meals
3 Vegetable
3 Fruits
Low Carbs
Higher Proteins
Healthy Dairy
2 Snacks
Nuts
No Dessert
Page 2 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
RESULTS:
▪ In comparing five different days of calorie intake, it appears that most calories are derived from carbohydrates compared to fats, fruits, and sodium. Refer to Tables 3, 6, 10, 14 for analysis. ???????
▪ It appears that on the more “disciplined” day, I consume less calories of every food group Refer to all Tables.
▪ On a “typical” eating day, it appears that I consume more total fat, fiber, vegetables, and fruits that in any other day. Refer to Table 4, 5, 9, 10.
▪ More protein was consumed on typical and high calories day compared to “low, school day, and weekend” days. Refer to Table 2.
▪ The break-down of my normal daily food intake is seen at Table TYPICAL 1, Table TYPICAL 2, Table TYPICAL 3, Figure TYPICAL 1 and Table TYPICAL 4, below. (Refer to analysis/discussion section)
▪ The categorization of my high daily intake is seen at Table HIGH 1, Table HIGH 2, Table HIGH 3, Figure HIGH 1 and Table HIGH 4, below. (Refer to analysis/discussion section)
▪ The analysis of my disciplined daily intake is seen at Table LOW 1, Table LOW 2, Table LOW 3, Figure LOW 1 and Table LOW 4, below. (Refer to analysis/discussion section)
Section 1 Total Calories
This data represents my total caloric intake for the 3 case study days.
The data is consistent with my general knowledge that the greater quantity of pleasure foods, adds greater amounts of calories
Figure 1. Shows the total calories (kcal) consumed for five different days
➢ 9/29 is the highest day of total calories (2,294), 9/27 my typical day shows that I go over my calorie goal by 50 calories, on 9/25, which is my low discipline day I am under my calorie goal and on 10/02 I consume the same amount of calories as 9/25, and on 9/30, which is a weekend day I go over my calorie goal by 108 calories
Total calories consumed Graph Total calories consumed Data
Date Total Calories 09/25/12 1344
09/26/12 No Data 09/27/12 1850 09/28/12 No Data 09/29/12 2294 09/30/12 1908 10/01/12 No Data 10/02/12 1344
Page 3 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Section 2 Food Groups
These results compare the my eating habits selection from the basic food groups for 3 case study days and my addition weekend and school day.
Figure 2. Shows the total protein in grams consumed for five different days
➢ This graph shoes that I go over my protein target on all five days, I even go over my trend on 9/27 and 9/29
Protein in Grams Graph % of calories from protein Graph
Protein in Grams Data % of protein
Date Protein in Grams
09/25/12 66
09/26/12 No Data
09/27/12 89
09/28/12 No Data
09/29/12 100
09/30/12 72
10/01/12 No Data
10/02/12 73
Date % of Calories from Protein
09/25/12 19
09/26/12 No Data
09/27/12 19
09/28/12 No Data
09/29/12 17
09/30/12 15
10/01/12 No Data
10/02/12 21
Page 4 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Figure 3. Shows the total amount of carbohydrates in grams consumed for five different days
➢ I also go over the total amount of carbohydrates in grams target I am suppose be consuming on all five days, but I am lower on my trend on 9/27 and 10/02
➢ Although on the % of Calories from Carbohydrate Graph I am good on four days except 9/25 because I barely pass the accepted range
Carbohydrate in Grams Data % of Calories from Carbohydrate Data
Date Carbohydrate in
Grams 09/25/12 219
09/26/12 No Data
09/27/12 188
09/28/12 No Data
09/29/12 274
09/30/12 245
10/01/12 No Data
10/02/12 170
Date % of Calories from Carbohydrate
09/25/12 65
09/26/12 No Data
09/27/12 40
09/28/12 No Data
09/29/12 47
09/30/12 51
10/01/12 No Data
10/02/12 50
Carbohydrate in Grams Graph % of Calories from Carbohydrate Graph
Page 5 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Figure 4. Shows the total amount of Total Fat grams consumed for five different days
➢ I barely make it on the accepted range of total fat on 9/29 and 9/30 but I go over the accepted rang on 9/27 and on 10/02 my total fat percentage is fine, but on 9/25 im actually lower tha accepted range by about 13%
Total Fat (% Calories Eaten ) Graph Total Fat (% Calories Eaten ) Data
Date Total Fat (% Calories Eaten )
09/25/12 17
09/26/12 No Data
09/27/12 42
09/28/12 No Data
09/29/12 35
09/30/12 35
10/01/12 No Data
10/02/12 27
Figure 5. Shows the total amount of dietary fiber consumed for five different days
➢ I am lower on the target range on all five days, the only day I am close to the target is on 9/27
Total Dietary Fiber Graph Dietary Fiber Data
Date Dietary Fiber in Grams
09/25/12 17
09/26/12 No Data
09/27/12 24
09/28/12 No Data
09/29/12 11
09/30/12 21
10/01/12 No Data
10/02/12 9
Page 6 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Figure 6. Shows the total amount of saturated fat consumed for five different days
➢ 9/29 is the highest day of saturated fat in grams intake and 9/27 is the second highest, although I am low on the other three days, 9/25 is the lowest day of saturated fat intake by about 17 grams
Amount of saturated fat in grams Graph % of calories from saturated fat Graph
Saturated Fat in Grams Data % of Calories from Saturated Fat Data
Date Saturated Fat in Grams
09/25/12 8
09/26/12 No Data
09/27/12 31
09/28/12 No Data
09/29/12 35
09/30/12 19
10/01/12 No Data
10/02/12 15
Date % of Calories from Saturated Fat
09/25/12 5
09/26/12 No Data
09/27/12 14
09/28/12 No Data
09/29/12 13
09/30/12 9
10/01/12 No Data
10/02/12 10
Page 7 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Figure 7. Shows the total amount of monounsaturated fat consumed for five different days
➢ 9/27 is the highest day I consume monounsaturated fat, 9/29 and 9/30 are about the same on the intake of monounsaturated fat and 9/25 is the lowest
Monounsaturated Fat in Grams Graph Monounsaturated Fat in Grams Data
Date Monounsaturated Fat in Grams
09/25/12 11
09/26/12 No Data
09/27/12 39
09/28/12 No Data
09/29/12 27
09/30/12 26
10/01/12 No Data
10/02/12 14
Figure 8. Shows the total amount of cholesterol consumed for five different days
➢ On 9/29, 9/30, and 10/02 I pass the limit of cholesterol that I am supposed to be consuming, but on 9/25 and 9/27 I am significantly lower
Cholesterol intake graph Cholesterol intake data
Date Cholesterol in Milligrams
09/25/12 108
09/26/12 No Data
09/27/12 220
09/28/12 No Data
09/29/12 330
09/30/12 332
10/01/12 No Data
10/02/12 368
Page 8 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Figure 9. Shows the total amount of vegetables consumed for five different days
➢ I am low on all five days on my vegetable intake my highest day of vegetable intake is on 9/27 with 2 cups
Vegetables in Cups Graph Vegetables in Cups Data
Date Vegetables in Cups
09/25/12 1¼
09/26/12 No Data
09/27/12 2
09/28/12 No Data
09/29/12 1½
09/30/12 1¾
10/01/12 No Data
10/02/12 1
Figure 10. Shows the total amount of fruits consumed for five different days
➢ 9/27 is the highest day of fruit of intake with 3 cups, 9/25 and 10/02 have the same amount of fruit of intake, 9/30 I’m low on the target of fruit and on 9/29 I don’t consume any fruit
Fruits in Cups Graph Fruits in Cups Data
Date Fruits in Cups
09/25/12 2¾
09/26/12 No Data
09/27/12 3
09/28/12 No Data
09/29/12 0
09/30/12 1¾
10/01/12 No Data
10/02/12 2¾
Page 9 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Figure 11. Shows the total amount of dairy consumed for five different days
➢ The only day I meet my dairy target is on 9/29, on 9/27 and 9/25 I am fairly close but I still don’t make it and on 9/30 and 10/02 I am low on my dairy.
Dairy in Cups Graph Dairy in Cups Data
Date Dairy in Cups
09/25/12 2½
09/26/12 No Data
09/27/12 2¾
09/28/12 No Data
09/29/12 3
09/30/12 2
10/01/12 No Data
10/02/12 1½
Figure 12. Shows the total amount of protein foods consumed for five different days
➢ I am pretty close to my protein target on most of my days except on 9/25 because I am 2 cups below it and on 9/29 I go a little over my target.
Protein Foods in Ounces Graph Protein Foods in Ounces Data
Date Protein Foods in Ounces
09/25/12 3½
09/26/12 No Data
09/27/12 5
09/28/12 No Data
09/29/12 6
09/30/12 5
10/01/12 No Data
10/02/12 5½
Page 10 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Figure 13. Shows the total amount of oils consumed for five different days
➢ My oils in teaspoons that I consume are fairly low with the exception of 9/30 where I actually go over my target by a teaspoon.
Oils in Teaspoons Graph Oils in Teaspoons Data
Date Oils in Teaspoons
09/25/12 0
09/26/12 No Data
09/27/12 2
09/28/12 No Data
09/29/12 4
09/30/12 7
10/01/12 No Data
10/02/12 1
Figure 14. Shows the total amount of sodium consumed for five different days
➢ I exceed my sodium target on most of my days except on 9/25 which was my low and disciple day.
Amount of sodium Graph Amount of sodium Data
Date Sodium in Milligrams
09/25/12 1322
09/26/12 No Data
09/27/12 2700
09/28/12 No Data
09/29/12 4676
09/30/12 2682
10/01/12 No Data
Page 11 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
ANALYSIS / DISCUSSION:
Below you will find several Tables and Figures which demonstrate my personal nutrition for five different days. The Tables and Figures are in comparison to the Daily Recommendations found at www.choosemyplate.gov .
Case: TYPICAL
It appears that in a typical day, my intakes of grains are under as well as my vegetables. My fruits were actually above the recommendations by a cup. However my dairy and protein foods were considered “okay”. My sodium intake was above my target by a little and my oil intake is fairly well. My total fat is above my accepted range as well as my saturated fat, but my cholesterol intake is actually below my limit.
Case: LOW
On my low/ discipline day, my intakes of grains are “low” by almost three cups. My vegetables are also “low” by about a cup. However my fruit intake is above my recommendation once again by ¾ a cup, thanks to whole fruit and fruit juice. Although my dairy and protein intakes are all considered “under”, my dairy intake is low by ½ a cup and my protein intake is low by two ounces. My carbohydrates were above my target range, but my total fat was actually below my acceptable range as well as my cholesterol intake.
Case: HIGH
It appears that in my high day my intakes of grains are low by 2 oz. and my vegetable intake is low once again by a cup. My fruit intake on my high day is almost nothing it appears that I only had an intake of 2% on my fruit. However my intake of dairy is “good” which consisted of milk and yogurt. My intake of protein was also “good” I actually had ½ a cup more of my recommended protein intake. My total fat intake was a little above my acceptable range and my carbohydrates intake was also above my acceptable range.
Case: WEEKEND DAY
On a weekend day my grain intake was actually “okay” I only needed ½ a cup to reach my recommended intake. My vegetable intake was “low” like most of my cases, but my fruit intake was okay I only needed ¼ a cup to reach my goal. Although my dairy intake was “low” by a cup, but my protein intake was “okay” I only needed ½ an oz. to reach my recommended intake. My intakes on carbohydrates, total fat, and cholesterol were above my target range.
Case: SCHOOL DAY
On my school day I did fairly badly with all my food groups. I only did “okay” with my protein intake because I took in the right amount of recommended protein. My intake on my fruit was “above” my recommended intake by ¾ a cup. Although my grain, vegetable, and dairy intake were all low my grains were under by an oz. and my vegetables were under by a cup and a half and my dairy was also under by
Page 12 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
a cup and a half. My intake on total fat was good, but I passed my recommended target on carbohydrates and cholesterol.
CONCLUSIONS / FURTHER CONSIDERATIONS:
▪ This analysis provided me with a lot of nutritional information that I had never considered before.
▪ It has taught me that I need to cut down on my sodium intake as well as my empty calories. I also need to increase my vegetables and grains intake.
▪ This experiment has also taught me that I need to consume more milk on a weekend day and a regular school day. I also need to incorporate more grain on all of my days.
▪ My challenges to my new plan will be trying to incorporate more vegetables and grains in my diet since I do not eat as many as I should.
▪ I also find being on-the-go a lot has presented a little more of a challenge in choosing healthier foods.
▪ I plan on trying to make better decisions and charting my intake on https://www.supertracker.usda.gov/foodtracker/
▪ My new plan will include more exercise and the following changes to my diet:
Food Group Daily Amount Nutrient Daily Amount
Fruits: 2 cups/day Sodium <2300 mg
Vegetables: 2 ½ cups/day Total Fat 25-35%
Milk 3 cups/day Saturated Fat <10%
Meat/Beans 5 ½ oz/day Cholesterol <300 mg
Grains 6 oz/day
My Current BMI is 26 based on Chart
http://www.divineweightlossinc.com/program/body-mass-index/
Page 13 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
My target BMI is 22 I plan to rach this in 6 months
ATTACHMENTS / APPENDIX
Summary / Formal / Conclusive Results, Tables, Charts, Illustrations
Appendix Table 1 Food groups for All 5 Days
Food Groups Target Average Eaten Status
Grains 6 ounce(s) 4 ounce(s) Under
Whole Grains ≥ 3 ounce(s) 1½ ounce(s) Under
Refined Grains ≤ 3 ounce(s) 2½ ounce(s) OK
Vegetables 2½ cup(s) 1¾ cup(s) Under
Dark Green 1½ cup(s)/week 0 cup(s) Under
Red & Orange 5½ cup(s)/week ½ cup(s) Under
Beans & Peas 1½ cup(s)/week ¼ cup(s) Under
Starchy 5 cup(s)/week ¼ cup(s) Under
Other 4 cup(s)/week 2½ cup(s) Under
Fruits 2 cup(s) 2 cup(s) OK
Whole Fruit No Specific Target 1½ cup(s) No Specific Target
Fruit Juice No Specific Target ½ cup(s) No Specific Target
Dairy 3 cup(s) 2½ cup(s) Under
Milk & Yogurt No Specific Target 2¼ cup(s) No Specific Target
Cheese No Specific Target ¼ cup(s) No Specific Target
Protein Foods 5½ ounce(s) 5 ounce(s) OK
Seafood 8 ounce(s)/week 2½ ounce(s) Under
Meat, Poultry & Eggs No Specific Target 3½ ounce(s) No Specific Target
Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target
Oils 6 teaspoon 4 teaspoon Under
Page 14 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Limits Allowance Average Eaten Status
Total Calories 2000 Calories 1849 Calories OK
Empty Calories* ≤ 258 Calories 502 Calories Over
Solid Fats * 252 Calories *
Added Sugars * 248 Calories *
Appendix Table 2 Nutrients Report
Nutrients Target Average Eaten Status
Total Calories 2000 Calories 1849 Calories OK
Protein (g)*** 46 g 82 g OK
Protein (% Calories)*** 10 - 30% Calories 18% Calories OK
Carbohydrate (g)*** 130 g 231 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 50% Calories OK
Dietary Fiber 26 g 18 g Under
Total Fat 25 - 35% Calories 34% Calories OK
Saturated Fat < 10% Calories 11% Calories Over
Monounsaturated Fat No Daily Target or Limit
12% Calories No Daily Target or Limit
Polyunsaturated Fat No Daily Target or Limit
7% Calories No Daily Target or Limit
Linoleic Acid (g)*** 11 g 13 g OK
Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK
α-Linolenic Acid (g)*** 1.1 g 1.2 g OK
α-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.6% Calories OK
Omega 3 - EPA No Daily Target or Limit
120 mg No Daily Target or Limit
Omega 3 - DHA No Daily Target or Limit
119 mg No Daily Target or Limit
Cholesterol < 300 mg 248 mg OK
Page 15 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Minerals Target Average Eaten Status
Calcium 1300 mg 1070 mg Under
Potassium 4700 mg 3010 mg Under
Sodium** < 2300 mg 2845 mg Over
Copper 890 µg 1125 µg OK
Iron 15 mg 20 mg OK
Magnesium 360 mg 296 mg Under
Phosphorus 1250 mg 1420 mg OK
Selenium 55 µg 90 µg OK
Zinc 9 mg 11 mg OK
Vitamins Target Average Eaten Status
Vitamin A 700 µg RAE 954 µg RAE OK
Vitamin B6 1.2 mg 2.3 mg OK
Vitamin B12 2.4 µg 6.2 µg OK
Vitamin C 65 mg 82 mg OK
Vitamin D 15 µg 7 µg Under
Vitamin E 15 mg AT 7 mg AT Under
Vitamin K 75 µg 60 µg Under
Folate 400 µg DFE 614 µg DFE OK
Thiamin 1.0 mg 1.5 mg OK
Riboflavin 1.0 mg 2.5 mg OK
Niacin 14 mg 27 mg OK
Choline 400 mg 308 mg Under
Page 16 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Breakfast Lunch Dinner Snacks
09/25/12 1 medium breast Chicken, breast, boneless, skinless, roasted, grilled, or baked
1 cup Honey Bunches of Oats with Almonds Cereal
1½ cup Orange juice, carton, can, or bottle
1 cup (school carton) Milk, reduced fat (2%)
¼ cup Strawberry, cooked or canned, in syrup
09/26/12
09/27/12
EMPTY EMPTY EMPTY EMPTY
1 cup Milk shake, homemade, vanilla or strawberry, with 2% milk
1 small steak Beef, steak, grilled or broiled, lean and fat eaten
1 cup Honey Nut Cheerios Cereal
¾ quesadilla Quesadilla with cheese (meatless)
½ cup Black beans (brown or Bayo beans), canned or cooked, with vegetable oil
1 cup (school carton) Milk, reduced fat (2%)
Date
Appendix Table 3 Meals for all five days
1 cup Guacamole, with tomatoes
1 regular slice Bread, 100% whole wheat
1 container (6 oz) Peach yogurt, fat free
1 cup Oatmeal, instant, cooked (with milk, no fat added)
1 medium (2-2/3" across) Peach, raw
2 cup Salad, with lettuce, avocado, tomatoes, and/or carrots, no dressing
1 medium (2-2/3" across) Peach, raw
1 medium wedge Watermelon, raw
Page 17 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
09/28/12 EMPTY EMPTY EMPTY EMPTY
09/29/12 1 milkshake (10 fl
oz) Milk shake, homemade, chocolate, with 2% milk
1¾ cup Chicken or turkey chow mein (chop suey), with chow mein noodles
1 cup Honey Bunches of Oats with Almonds Cereal
1 medium (5" across) Pancakes, chocolate chip
1 chicken breast with sauce Chicken or turkey teriyaki
1 cup (school carton) Milk, reduced fat (2%)
09/30/12 1 cup French fries,
fresh, deep fried ½ California avocado (black skin) Avocado, raw
1 cup Honey Bunches of Oats with Almonds Cereal
1 medium (7" to 7- 7/8" long) Banana, raw
1 cup (school carton) Milk, reduced fat (2%)
¾ cup Rice, white, converted, cooked (with salt and vegetable oil)
1 cup (school carton) Milk, reduced fat (2%)
1½ single serving bag (1 oz) Corn puffs and twists (Cheetos, Cheez Doodles, Cheese Balls, Funyuns, Bugles)
1 medium (5" across) Pancakes, plain
1 can (12 fl oz) Soft drink, cola
1 medium (2-2/3"
across) Peach, raw
2 cup, popped Popcorn, microwave or popped in oil, buttered
1 cup Ice cream, premium (rich), chocolate
1 can (12 fl oz) Soft drink, cola (Pepsi, Coke)
1 container (6 oz) Blueberry yogurt, fat free
1 cup Corn puffs and twists (Cheetos, Cheez Doodles, Cheese Balls, Funyuns, Bugles)
1½ cup Salad, with lettuce and vegetables (tomatoes and/or carrots), no dressing
1 cup Shrimp, baked, broiled, or grilled with butter
Page 18 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
10/01/12
EMPTY
(Pepsi, Coke)
EMPTY
EMPTY EMPTY
Page 19 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
Appendix Table 4 Nutrient Details
Page 20 of 21 PLM Nutrition Analysis Really Good 130415.1.doc
Biology 103– Nutrition
LA 3 PLM Nutrition 2017-06-23
Session:
Section:
Class Location:
Days / Time: Instructor:
Summer 2017
71200 4 Units
NVC 2210 and LAB 2031
MTWTh 10:30 AM – 12:35 PM
RIDDELL
REFERENCES / LITERATURE CITED: https://www.supertracker.usda.gov/foodtracke