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Instructions: Over the next five days you will be using this nutrition calculator to assess your overall nutrition. Your grade will be ba
honest and thorough you are, not on how healthy you are. There is no penalty for having an unhealthy diet. Instead, use this as a l
opportunity. This calculator is designed to be easy to use, therefore it is not 100% accurate. It is based on a 2,000 calorie diet. If y
than this or less than this, your numbers should be a little higher or a little lower. Also to make it easier, all serving sizes have been
into cups. You can see an example of 1 cup of cooked rice to the right. Calculations do not need to be exact, and can be entered in
0.5) or quarters (ex. 0.25). Please follow instructions carefully and ask the teacher if you have questions. You will not get your final
after Day 5 is complete.
Vegetables (Total)
Wednesday
Thrusday
Friday
Monday
Tuesday
Section 2: Whole fruit and
100% Fruit Juice
Monday
Tuesday
Wednesday
Thursday
Friday
Vegetables (Boiled /
Steamed)
Vegetables (Raw)
3
2
2
1
2
Fruit (Total)
3
2
1
1
Whole Fruit
1
1
1
Vegetables (Stir-fried)
1
1
3
About
Monday
Tuesday
Wednesday
Thursday
Friday
Section 4: Grains and
Starches
2
2
1
2
2
Whole Grains
(Total)
Monday
Tuesday
Wednesday
Thursday
Friday
Section 5: Nuts, Seeds
and Beans
Meat (Stir-fried)
Nuts / Seeds
(Total)
Milk (Total)
2
2
2
Monday
Tuesday
Wednesday
Thursday
Friday
Section 6: Dairy
1
2
Potatoes
(Total)
2
2
2
3
4
Nuts / Seeds
(Raw)
Cheese (Total)
Yogurt Unsweetened
(Total)
Soy / Tofu
(Total)
Monday
Tuesday
Wednesday
Thursday
Friday
Section 7: Extras
1
2
2
2
3
Snacks (sweet - not
including chocolate)
Monday
Tuesday
Wednesday
Thursday
Friday
2
1
Snacks
(salty / savory)
2
1
1
Sweet Drinks
Chocolates
1
1
Answer:
On average, how many different types of fruits and vegetables did you eat per day?
a minimum of 1/4 cup to be counted)
Must be
2
Were any of the meals you ate cooked with coconut oil, olive oil, or natural butter? This is only likely if
it was cooked at home. If so, enter the total number of meals cooked with this oil.
How many of your total meals / snacks came from a chain restaurant (ex. McDonalds, Pizza Company)
or came in a package (ex. from 7/11)? Count each meal as 1 and each snack as 0.5
The Good
28%
325%
The Good
Fiber
Vitamins
Minerals
Good Fats
Bad Fats
LDL (Bad) Cholesterol
Simple Carbohydrates
Refined Sugar
Sodium
Be Careful
71%
51% Most of these are considered beneficial to have in high quantitie
63% essential for your body to function. Being above 100% is not a p
62% can be bad for your kidneys. Try to keep your levels closer to 10
0%
100%
119%
Most of these are considered harmful in high quanitities. Try to s
208%
from food, but some foods encourage your body to produce it. A
82% the daily recommendations. Simple carbohydrates basically hav
Fiber (grams)
30
28
18
15
0
0
3
13
0
0
0
Source of Complex
Carbohydrates
Vegetables
Nuts & Seeds
Whole Grains
Whole Fruit
Beans
Mushrooms
Coconut
Tofu
Carbohydrates
(grams)
50
36
270
65
0
3
0
0
Source of Protein
Vegetables
Nuts & Seeds
Whole Grains
Beans
Mushrooms
Processed Grains
Coconuts
Potatoes
Tofu
Savory Snack
Meat (B / P / C)
Meat (Fish)
Milk
Cheese
Yogurt
Total (grams)
Percent / 5 Days
107
71%
Total (grams)
Percent / 5 Days
424
28%
Total (grams)
Percent / 5 Days
Source of Simple
Carbohydrates
Fruit Juice
Sweet Snacks
Sweet Drinks
Processed Grains
Potatoes
Savory Snacks
Chocolate
Ice-cream
Total (grams)
Percent / 5 Days
830
119%
Total (grams)
Percent / 5 Days
Refined Sugar
(grams)
0
0
0
32
280
0
Source of Sodium
Chocolate
Ice-cream
Cheese
Milk
Yogurt (all)
Sauces
Sweet Snacks
Savory Snacks
Broth
Chocolate
Ice-cream
Cheese
Chocolate
Ice-Cream
Sweetened Yogurt
Milk
Yogurt (all)
Sauces
Sauces
Sweet Snacks
Sweetened Drinks
Sweet Snacks
Savory Snacks
Broth
Chocolate
Ice-cream
Cheese
Chocolate
Ice-Cream
Sweetened Yogurt
Milk
Yogurt (all)
Sauces
Sauces
Sweet Snacks
Sweetened Drinks
Sweet Snacks
Savory Snacks
Broth
CALCULATOR
Mushrooms
1
ables are your main source for Vitamins, Minerals and Fiber. The United States
Health now suggests that a person consuming a 2,000 calorie diet should eat 9 servings
etables each day. A serving is about 1/2 cup or 1 cup if you are eating raw, leafy greens.
uits and vegetables contain enzymes, which help your body absorb nutrients, it is much
me fresh fruits and vegetables than processed ones. The picture above shows a plate
commendation of fruits and vegetables.
Eggs
Eggs (fried)
1
2
2
Coconut
(whole or milk)
About: Dairy
Dairy is a very controversial topic among nutritionists. On the one hand, dairy
is high in calcium, vitamin D and protein. On the other hand, the purpose of
milk is to make baby cows into giant animals, not for humans to drink. In
addition, many people are lactose intolerant, meaning they have a hard time
digesting dairy. Finally, there have been major studies which link consuming
Dairy is a very controversial topic among nutritionists. On the one hand, dairy
is high in calcium, vitamin D and protein. On the other hand, the purpose of
milk is to make baby cows into giant animals, not for humans to drink. In
addition, many people are lactose intolerant, meaning they have a hard time
digesting dairy. Finally, there have been major studies which link consuming
animal protein to many serious diseases.
Ice-cream
have in high quantities. Vitamins, minerals, carbohydrates, fats, protein and fiber are
above 100% is not a problem for any of these categories. However, too much protein
your levels closer to 100% than 200%, unless you do a lot of strength training.
igh quanitities. Try to stay below 100%. LDL (known as 'bad') cholesterol does not come
r body to produce it. Although we can not live without sodium, most people go far over
ohydrates basically have the same effect on your body as refined sugars. Both are
ary cause of obesity and disease. Some studies recommend less than 10% of total
levels of animal proteins can lead to heart disease, cancer and other serious diseases.
Vitamins
51%
Minerals
63%
Good Fats
62%
716
325%
Sodium (miligrams)
0
0
2100
1070
0
2000
800
560
0
6530
82%
Sodium
Cheese
all)
Sauces
Fruit Juice
Sweet Snacks
Sweet Drinks
Processed Grains
Broth
Potatoes
Savory Snacks
Chocolate
Ice-cream
nacks
Cheese
all)
Sauces
Fruit Juice
Sweet Snacks
Sweet Drinks
Processed Grains
Broth
Potatoes
Savory Snacks
Chocolate
Ice-cream
nacks