Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.

com Profile: Hayley Pennino, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Hayley Pennino 5 ft. 5 inches 175.0 lbs. 20 years 29.1 Female Not Pregnant Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2696 kcal 63.5 g 292.0 - 422.0 g 57.0 - 101.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 26 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g

Carbohydrates

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

Macronutrient Ranges for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012

Macronutrient Ranges
1,500 1,250 1,000 750 500 250 0 Carbs Protein Recommended
Carbs Protein Fats Alcohol Recommended 45%-65% 1,213-1,752 kCal 10%-35% 270-944 kCal 20%-35% 539-944 kCal 0% 0 kCal

Calories

Fat Actual Intake

Yours 57% 17% 30% 0% 1,174 kCal 339 kCal 615 kCal 0 kCal

Alcohol

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

Fat Breakdown for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 11% 7% 6% 0% 6% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

Intake vs. Goals for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2696 kcal 63.5 g 2,045.67 kcal 84.69 g 76% 133%

292.0 - 422.0 293.55 g g 57.0 - 101.0 68.28 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 26 g * * * < 300 mg 24.95 g 15.69 g 14.37 g 0g 123.07 mg 96%

41%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 10.49 g 1.92 g 87% 175%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 36.03 g 135.21 g 144%

Other
Water Alcohol 2.7 L * 2.33 L 0g 86%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.3 mg 1.51 mg 22.09 mg 2.11 mg 2.69 g 499.43 g 258.74 mg 2.69 g 737.78 g 11,796.69 IU 14.51 mg 18% 105% 506% 97% 118% 137% 158% 162% 112% 125% 345%

Minerals
Calcium Iron Magnesium 1000 mg 18 mg 310 mg 841.29 mg 14.93 mg 437.31 mg 84% 83% 141%

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 8 mg 1500 mg Intake 3,993.4 mg 9.75 mg 2,245.53 mg 0% 25% 50% 75% 85% 122% 150% 100%

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

MyPlate Analysis for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 3.5 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 426.0

tips tips tips tips tips

Actual 5.4 oz. eq. 1.4 cup eq. 4 cup eq. 0.8 cup eq. 4.2 oz. eq. 305.3

% Goal 53.7% 40.5% 159.5% 27.8% 59.9% 71.7%

Your results are based on a 2696 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 8.0 teaspoons

of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

Intake Spreadsheet for Oct 23, 2012

Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 10.98 3.1 1.7 2.99 0 8.5 0 7.96 0 1.74 2.57 33.79 2.52 7 0 2.15 0 1.85 86.83 Quantity 8.5 ounce(s) 3 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) - fruit without refuse 1 slice(s) 8 fluid ounce(s) 283.23 gram(s) 16 fluid ounce(s) 2 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 1 cup(s) Chopped 4 ounce(s) 0.5 cup(s) 1 item(s) - 1 item is 1 bun/roll 8 fluid ounce(s) 2 cup(s) 8 fluid ounce(s) 2 cup(s) - diced Carb(g) 15.82 4.56 31.01 14.24 0 18.84 0 22.15 0 25.79 6.04 0 22.39 30 0 42.02 0 22.95 255.82 Wt(g) 240.97 91.88 207 23 237 269.09 474 312 237 248 91 113.4 97.5 64 237 290 237 304 3,773.84 Fat(g) 9.27 0.07 0.79 0.49 0 25.9 0 1.56 0 0.5 0.34 8.82 0.88 2.5 0 0.96 0 0.46 52.53 Kcal(kcal) 175.71 31.24 124.2 73.37 0 313.04 0 112.32 0 111.6 30.94 223.39 108.22 170 0 165.3 0 91.2 1,730.53 Sat Fat(g) 1.28 0.05 0.19 0.12 0 2.59 0 0.32 0 0.06 0.04 2.48 0.18 0 0 0.08 0 0.05 7.43

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Mono Fat(g) 5.64 0.02 0.29 0.09 0 2.89 0 0.12 0 0.09 0.01 3.44 0.32 1 0 0.14 0 0.11 14.15 Omega-6(g) 0.99 0 0.04 0.18 0 12.2 0 0.25 0 0.07 0.02 1.6 0.3 0 0 0.26 0 0.15 16.05 Water(L) 0.2 0.08 0.17 0 3.31 Poly Fat(g) 1.16 0 0.15 0.19 0 15.31 0 0.8 0 0.1 0.03 1.88 0.31 1 0 0.42 0 0.15 21.5 Omega-3(g) 0.16 0 0.11 0.01 0 3.1 0 0.54 0 0.03 0.02 0.07 0.01 0.28 0 0.17 0 0 4.49 Alcohol(g) 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 6.41 0 3.31 0.71 0 6.15 0 8.11 0 0.5 2.37 0 1.75 3 0 6.96 0 1.22 40.49 Thiamin(mg) 0.11 0.04 0.06 0.1 1.44 Chol(mg) 0 1.84 0 0 0 0 0 0 0 0 0 95.25 0 0 0 0 0 0 97.09 Sugar(g) 3.09 4.68 28.28 0.83 0 8.77 0 5.43 0 20.83 1.55 0 0.34 5 0 28.88 0 18.85 126.52 Ribo(mg) 0.58 0.17 0.08 0.09 1.92

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water(L) 0.24 0.19 0.47 0.28 0.24 0.22 0.08 0.07 0.07 0 0.24 0.24 0.24 0.28 3.31 Niacin(mg) 2.45 0.09 1.38 1.24 0 1.33 0 1.89 0 0.99 0.58 14.41 1.49 0 0 1.21 0 0.54 27.62 Vit C(mg) 22.16 0 75.35 0.05 0 80.31 0 193.44 629.24 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.38 0.03 0.25 0.02 0 0.38 0 0.56 0 0.1 0.16 0.64 0.14 0 0 0.15 0 0.14 2.93 Vit D (ug)(g) 0.4 1.1 0 0 0 0 0 0 1.62 Thiamin(mg) 0 0.2 0 0.33 0 0.22 0.06 0 0.09 0 0 0.11 0 0.1 1.44 Vit B12(g) 0.06 0.46 0 0 0 0 0 0 0 0 0 0.36 0 0 0 0 0 0 0.88 Vit A (RAE)(g) 287.24 56.04 111.78 0 0 368.06 0 121.68 1,123.39 Ribo(mg) 0 0.23 0 0.25 0 0.07 0.11 0.13 0.02 0 0 0.12 0 0.06 1.92 Fol (DFE)(g) 182.6 4.59 89.01 49.91 0 226.23 0 187.2 0 74.4 57.33 4.54 3.9 0 0 17.4 0 9.12 906.23 Vit A (IU)(IU) 5747.06 187.42 2239.74 0 0 7348.65 0 2418 20,995.63

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Item Name Egg Scramble Milk, Non Fat Skim or Fat Free Mango Bread, Sourdough, Toasted Water, Tap Mixed Greens Salad Water, Tap Brussels Sprouts, Boiled, Drained Water, Tap Juice, Orange Broccoli Vit C(mg) 0 124 81.17 0 0 0 0 28.13 0 24.62 629.24 Alpha-T(mg) 2.35 0.01 1.86 0.04 0 2.04 0 1.34 0 0.1 0.71 0.31 0.03 0 0 1.65 0 0.15 10.6 Potas(mg) 801.41 143.33 347.76 32.2 2.37 818.83 4.74 989.04 2.37 496 287.56 4,813.88 Vit D (ug)(g) 0 0 0 0.11 0 0 0 0 0 0 1.62 Calcium(mg) 73.57 112.09 22.77 10.81 7.11 183.37 14.22 112.32 7.11 27.28 42.77 15.88 9.75 0 7.11 17.4 7.11 21.28 691.94 Zinc(mg) 1.49 0.39 0.19 0.24 0 1.67 0 1.03 0 0.12 0.37 8.04 Vit A (RAE)(g) 0 24.8 28.21 31.75 0 0 0 8.7 0 85.12 1,123.39 Iron(mg) 2.29 0.03 0.33 0.89 0 3.76 0 3.74 0 0.5 0.66 1.21 0.41 1.44 0 0.81 0 0.73 16.81 Sodium(mg) 164.84 38.59 2.07 165.6 7.11 568.17 14.22 65.52 7.11 2.48 30.03 1,311.29 Vit A (IU)(IU) 0 496 566.93 105.46 0 0 0 156.6 0 1729.76 20,995.63 Magn(mg) 79.56 10.11 20.7 7.13 2.37 135.78 4.74 62.4 2.37 27.28 19.11 30.62 41.92 0 2.37 17.4 2.37 30.4 496.63

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked NATURAL OVENS Buns, Better Wheat Water, Tap Blueberries Water, Tap Watermelon Potas(mg) 277.83 41.92 0 2.37 223.3 2.37 340.48 4,813.88 Zinc(mg) 1.16 0.61 0 0 0.46 0 0.3 8.04 Sodium(mg) 80.51 4.88 140 7.11 2.9 7.11 3.04 1,311.29

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

Intake Spreadsheet for Oct 24, 2012

Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Snacks Quantity 2 cup(s) 2 ounce(s) 8 fluid ounce(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 160 gram(s) 16 fluid ounce(s) 1 cup(s) 2 ounce(s) 3 ounce(s) 0.02 cup(s) chopped 4 ounce(s) 16 fluid ounce(s) 2 piece(s) - 1 piece is 1 string cheese 1 item(s) - 11.45 oz. bar Carb(g) 56.16 46.7 0 12.15 36.31 17.81 100 0 14.94 0.17 66.23 0 0 24.87 375.33 Poly Fat(g) 2.62 0.37 0 0.01 1.64 0.01 7.04 Wt(g) 468 56.7 237 245 181.01 480 121.21 56.69 85.05 1.68 113.4 474 48 41.11 2,608.85 Fat(g) 7.11 0.78 0 0.2 5 0.96 0 3.59 0.48 0.01 38.1 0 16 13.32 85.56 Trans Fat(g) 0 0 0 0 0 0 0 Kcal(kcal) 332.28 174.63 0 83.3 277.6 91.2 393.94 80.51 70.59 0.84 588.55 0 180 228.56 2,501.99 Sat Fat(g) 1.45 0.06 0 0.14 1.09 0.84 0 0.56 0.26 0 32.85 0 9 0 46.25 Chol(mg) 0 0 0 4.9 21.08 0 110.92

Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water

Protein(g) 11.89 0.04 0 8.26 23.65 3.46 3.03 11.25 1.62 0.06 2.61 0 12 2.28 80.13 Mono Fat(g) 2.04 0.11 0 0.05 1.79 0.04 9.65

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Item Name Oatmeal, Cooked with Water Mono Fat(g) 0 1.19 0.11 0 2.21 0 0 2.11 9.65 Omega-6(g) 2.53 0.35 0 0 1.3 0.01 0 0.1 0.04 0 0.7 0 0 0 5.04 Water(L) 0.39 0.01 0.24 0.22 0.11 0.46 0 0.04 0.07 0 0 0.47 0 0 2.02 Niacin(mg) 1.05 20.21 Poly Fat(g) 0 1.44 0.06 0.01 0.71 0 0 0.18 7.04 Omega-3(g) 0.08 0.02 0 0 0.12 0 0 0.17 0.02 0 0.01 0 0 0 0.43 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 1.69 Trans Fat(g) 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 7.96 3.23 0 0 5.53 5.28 6.06 0 1.28 0.03 8.73 0 0 2.67 40.78 Thiamin(mg) 0.36 0 0 0.11 0.2 0.14 0 0.13 0.08 0 0 0 0 0 1.02 Vit B12(g) 0 5.14 Chol(mg) 0 31.18 1.7 0 0 0 50 2.06 110.92 Sugar(g) 1.26 36.85 0 12.47 6.36 12.53 90.91 0 1.26 0.04 40.08 0 0 19.55 221.31 Ribo(mg) 0.07 0.01 0 0.45 0.19 0.27 0 0.22 0.03 0 0 0 0 0 1.25 Fol (DFE)(g) 28.08 147.84

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap Niacin(mg) 0.56 0 0.23 11.75 0.38 0 4.46 0.95 0.02 0.81 0 0 0 20.21 Vit C(mg) 0 0.11 0 0 4.04 11.52 14.55 0 5.27 2.01 7.14 0 0 0 44.64 Alpha-T(mg) 0.37 0.61 0 0.02 0.73 0 0 0 0.02 0 0.27 0 2.02 Vit B6(mg) 0.02 0 0.09 0.44 0.15 0 0.46 0.2 0 0.29 0 0 0 1.69 Vit D (ug)(g) 0 0 0 2.94 3.06 0 0 0 0.17 0 0 0 0 0 6.17 Calcium(mg) 42.12 5.67 7.11 298.9 51.93 115.2 121.21 6.8 20.41 2.26 20.41 14.22 1,018.59 Vit B12(g) 0 0 1.23 2.05 0 0 1.8 0.06 0 0 0 0 0 5.14 Vit A (RAE)(g) 0 0 0 149.45 107.72 0 0 6.8 5.95 12.88 4.54 0 180.18 0 467.52 Iron(mg) 4.21 0.3 0 0.07 3.17 1.39 1.09 0.45 0.23 0.03 1.42 0 13.24 Fol (DFE)(g) 0 0 12.25 55.77 14.4 0 14.17 6.8 0.49 15.88 0 0 0 147.84 Vit A (IU)(IU) 0 0 0 499.8 1890.24 0 0 22.68 22.96 257.55 94.12 0 600 0 3,387.35 Magn(mg) 126.36 2.83 2.37 26.95 91.82 120 0 16.44 15.31 0.57 86.18 4.74 506.33

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Item Name Oatmeal, Cooked with Water Cranberries, Dried, Sweetened Water, Tap Milk, Non Fat Skim or Fat Free Tuna Sandwich Drink, Coconut Water SUNSWEET Pineapple, Philippine, Dried, Sweetened Salmon, Atlantic, Wild, Raw Potatoes, Mashed, with Whole Milk Kale Chips, Banana, Dried Water, Tap FRIGO String Cheese, Reduced Fat SPECIAL DARK Chocolate Bar Alpha-T(mg) 0 0 2.02 Potas(mg) 327.6 22.68 2.37 382.2 528.63 1200 181.82 277.8 251.74 7.49 607.82 4.74 0 206.36 4,001.26 Calcium(mg) 300 12.33 1,018.59 Zinc(mg) 4.68 0.06 0 1.03 1.84 0.48 0 0.36 0.24 0.01 0.85 0 0 0 9.56 Iron(mg) 0 0.88 13.24 Sodium(mg) 18.72 1.7 7.11 102.9 703.5 504 287.88 24.95 256.85 0.72 6.8 14.22 300 2.47 2,231.81 Magn(mg) 0 12.74 506.33

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

Intake Spreadsheet for Oct 25, 2012

Item Name Apple, Medium Meal Breakfast Quantity 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 item(s) 2 tablespoon(s) 16 fluid ounce(s) 300 gram(s) 1 serving(s) 1 item(s) 16 fluid ounce(s) 2.75 ounce(s) 1 item(s) 1 item(s) 5 fluid ounce(s) 1.5 ounce(s) Carb(g) 25.13 30.56 6.26 0 10.03 26.19 51.96 0 18.23 35.2 18 19.38 8.56 249.49 Poly Fat(g) 0.09 0.37 4.53 0 0.83 0.07 14.56 Wt(g) 182 Kcal(kcal) 94.64

English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams

Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Snacks Protein(g) 0.47 6.01 8.03 0 28.58 1.42 30.33 0 1.69 6.27 1 1.25 2.07 87.12 Mono Fat(g) 0.01 0.55 7.75 0 4.85 0.02 23.27

66 32 474 300 127.93 204 474 77.96 64 24 150 42.52 2,218.42 Fat(g) 0.31 1.19 16.12 0 17.15 0.2 14.08 0 7.51 1.66 3 1.88 3.65 66.76 Trans Fat(g) 0 0 0 0 0 0 0

155.1 188.16 0 306.9 111.04 459 0 144.15 170.24 100 100 75.27 1,904.49 Sat Fat(g) 0.05 0.15 3.36 0 10.25 0.04 3.81 0 0.96 0.26 1.5 0.31 0.49 21.18 Chol(mg) 0 0 0 0 87.77 0 161.21

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Mono Fat(g) 5.34 0 2.46 0.22 0 0 2.07 23.27 Omega-6(g) 0.08 0.35 4.51 0 0.57 0.06 0 0 3.3 0.64 0 0 0.87 10.38 Water(L) 0.16 0.03 0 0.47 0.24 0.1 0.1 0.47 0.05 0.02 0 0 0.03 1.67 Poly Fat(g) 3.35 0 3.75 0.68 0 0 0.9 14.56 Omega-3(g) 0.02 0.02 0.02 0 0.28 0.01 0 0 0.44 0.03 0 0 0.03 0.85 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 Diet Fiber(g) 4.37 1.85 1.92 0 2.49 2.86 2.3 0 1.71 4.74 1 1.88 1.7 26.81 Thiamin(mg) 0.03 0.28 0.02 0 0.21 0.09 0.41 0 0.09 0.22 0.04 0 0.04 1.43 Chol(mg) 73.44 0 0 0 0 0 0 161.21 Sugar(g) 18.91 0.53 2.95 0 5.77 5.78 0 0 1.21 0.52 7 15 0.11 57.79 Ribo(mg) 0.05 0.21 0.03 0 0.54 0.03 0.37 0 0.02 0.05 0.02 0 0.02 1.35

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat Niacin(mg) 0.17 2.36 4.29 0 0.46 0.47 7.3 0 1.23 1.82 0.18 0 0.17 18.45 Vit C(mg) 8.37 0 0 0 10.64 27.07 5.51 0 9.9 0 0 37.5 3.36 102.35 Alpha-T(mg) 0.33 0 2.88 0 0.34 0.35 0 0 0.9 0.39 30.9 Vit B6(mg) 0.08 0.03 0.17 0 0.24 0.2 0.37 0 0.27 0.17 0.02 0 0.17 1.71 Vit D (ug)(g) 0 0 0 0 0.28 0 0 0 0 0 0 0 0 0.28 Calcium(mg) 10.92 129.36 13.76 14.22 379.32 17.3 91.8 14.22 7.01 9.6 813.35 Vit B12(g) 0 0 0 0 0.46 0 1.57 0 0 0 0 0 0 2.04 Vit A (RAE)(g) 5.46 0 0 0 460.72 0 0 0 0 0 0 156.25 0 622.43 Iron(mg) 0.22 1.99 0.6 0 2.61 0.42 5.16 0 0.3 1.96 14.73 Fol (DFE)(g) 5.46 73.92 23.68 0 122.09 29.89 128.52 0 9.35 22.4 3.84 0 25.09 444.24 Vit A (IU)(IU) 98.28 0 0 0 7224.77 189.67 367.2 0 0.05 0 0 3125 2.13 11,007.09 Magn(mg) 9.1 27.06 49.28 4.74 53.85 19.92 48.96 4.74 19.48 44.16 308.98

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average Item Name QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Item Name Apple, Medium English Muffin, Mixed Grain Peanut Butter, Smooth Water, Tap Turkey Wrap Orange Baked Red Yams Sandwich, Steak with Mayonnaise and Vegetables Water, Tap Home Fries or Pan Fried Potatoes Bread, Pita, Whole Wheat QUAKER CHEWY Granola Bar, Chocolate Chip NAKED JUICE Smoothie, Superfood, Acai Machine, Gluten Free Hummus Alpha-T(mg) 0.07 25.31 0.32 30.9 Potas(mg) 194.74 102.96 207.68 4.74 634.78 644.98 524.28 4.74 338.16 108.8 56.88 268.75 73.57 3,165.05 Calcium(mg) 80 25 20.84 813.35 Zinc(mg) 0.07 0.92 0.93 0 3 0.18 4.53 0 0.27 0.97 0.31 0 0.46 11.65 Iron(mg) 0.36 0.45 0.66 14.73 Sodium(mg) 1.82 220.44 146.88 14.22 1221.28 8.46 797.64 14.22 240.76 340.48 75 9.38 102.91 3,193.49 Magn(mg) 15.36 0 12.33 308.98

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Nov 29, 2012 Hayley Pennino, pennino.hayley@gmail.com Profile: Hayley Pennino, 3 Day Average

Energy Balance for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Date Oct 23, 2012 Oct 24, 2012 Oct 25, 2012 Total: kCal Consumed 1729 2504 1904 6137 kCal Burned 2095 2095 2095 6285 Net kCal -366 409 -191 -148

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 2696 2046 2095 -49

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