MUIDS NUTRITION CALCU

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.

Developed by Dan Simonds for u

Section 1: Vegetables and
Mushrooms

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)

100% Fruit Juice

1
1
3

About

Fruits and Vegetables are your main so

Department of Health now suggests th
of fruits and vegetables each day. A se
Because fresh fruits and vegetables co
better to consume fresh fruits and vege
with the daily recommendation of fruits

Section 3: Meat, Fish and

Eggs

Meat (Pork / Beef /

Chicken) Total

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)

Refined Grains (Total)

Nuts / Seeds
(Total)

Milk (Total)

Meat (Boiled / Steamed)

2
2

2
2
2

Monday
Tuesday
Wednesday
Thursday
Friday

Section 6: Dairy

Meat (Fish) Total

1
2
Potatoes
(Total)

2
2
2
3
4
Nuts / Seeds
(Raw)

Nuts / Seeds (Roasted /

Salted)

Cheese (Total)

Yogurt Unsweetened
(Total)

Soy / Tofu

(Total)

Yogurt Sweetened (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 the following questions:

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

Your Results: These will not be complete un

Complex Carbohydrate
Protein

The Good

28%
325%

Most of these are considered beneficial to have in high quantitie

essential for your body to function. Being above 100% is not a p
can be bad for your kidneys. Try to keep your levels closer to 10

The Good

Fiber
Vitamins
Minerals
Good Fats
Bad Fats
LDL (Bad) Cholesterol
Simple Carbohydrates
Refined Sugar
Sodium

Be Careful

Animal Protein (as a

% of total protein)

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

considered to be the most significant dietary cause of obesity an

76% protein come from animals, and that high levels of animal protei

For many of the above categories,

you can see where your va
Complex
Source of Fiber
Vegetables
Nuts & Seeds
Whole Grains
Whole Fruit
Beans
Fruit Juice
Mushrooms
Processed Grain
Coconut
Potato
Tofu

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

Simple Carbohydrates Source of Refined

(grams)
Sugar
0
Chocolate
320
Ice-Cream
0
Sweetened Yogurt
390
Sauces
0
Sweet Snacks
120
Sweetened Drinks
0
0

Total (grams)
Percent / 5 Days

830
119%

Total (grams)
Percent / 5 Days

Your Sources of Refined Sugar

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

312 Total (miligrams)

208% Percent / 5 Days

Your Souces of Sodium

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

Your grade will be based on how

nstead, use this as a learning
,000 calorie diet. If you eat more
ving sizes have been converted
and can be entered in halves (ex.
will not get your final totals until

d by Dan Simonds for use at Mahidol University International Demonstration School

Vegetables (Deep fried)

Mushrooms
1

About: Fruits and Vegetables

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.

Meat (Deep Fried)

Eggs

Eggs (fried)
1
2
2

Beans (Total) *do not

include green beans

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

Sauces (on all foods)

Average Dish = .25 cups

Soup / Curry Broth /

Tomato Sauce
1
1

plete until the end of Day 5

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.

here your values come from below:

Protein (grams)
10
44
30
0
3
78
0
0
0
8
270
125
64
84
0

Vitamins
51%
Minerals
63%
Good Fats
62%

716
325%

Sodium (miligrams)
0
0
2100
1070
0
2000
800
560
0

Animal Protein (Percent

of Total Protein)
76%
Bad Fats
0%
LDL (Bad) Cholesterol
100%

6530
82%

Sodium

Your Sources of Simple Carbohydrates

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