MUIDS NUTRITI

Instructions: Over the next five days you will be using this nutrition calculator to assess your
honest and thorough you are, not on how healthy you are. There is no penalty for having an u
opportunity. This calculator is designed to be easy to use, therefore it is not 100% accurate.
than this or less than this, your numbers should be a little higher or a little lower. Also to mak
into cups. You can see an example of 1 cup of cooked rice to the right. Calculations do not ne
0.5) or quarters (ex. 0.25). Please follow instructions carefully and ask the teacher if you hav
after Day 5 is complete.

Section 1: Vegetables and

Mushrooms Vegetables (Total) Vegetables (Raw)

Monday 0.25
Tuesday 2.25
Wednesday 0.5 0.25
Thursday 0.5
Friday 0.5 0.25

Section 2: Whole fruit and

100% Fruit Juice Fruit (Total) Whole Fruit

Monday
Tuesday
Wednesday 4.5 2
Thursday 2
Friday

Section 3: Meat, Fish and Meat (Pork / Beef /

Eggs Chicken) Total Meat (Fish) Total

Monday 0.25
Tuesday 0.25
Wednesday 0.5
Thursday 0.5
Friday 2.5

Section 4: Grains and Whole Grains

Starches (Total) Refined Grains (Total)

Monday 2.75
Tuesday 2

1
Wednesday 2
Thursday 2
Friday 2

Section 5: Nuts, Seeds Nuts / Seeds Nuts / Seeds

and Beans (Total) (Raw)

Monday
Tuesday
Wednesday
Thursday
Friday

Section 6: Dairy Milk (Total) Cheese (Total)

Monday 2
Tuesday
Wednesday 1.5
Thursday
Friday 2.5

Snacks (sweet - not Snacks

Section 7: Extras including chocolate) (salty / savory)

Monday
Tuesday
Wednesday
Thursday
Friday 0.75

Answer the following questions:

On average, how many different types of fruits and vegetables did you eat per day? Must b
a minimum of 1/4 cup to be counted)

Were any of the meals you ate cooked with coconut oil, olive oil, or natural butter? This is only likely i
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

2
 Complex Carbohydrate 3%
Protein 103%
Fiber 21%
Vitamins 30%
Minerals 18%
The Good Good Fats 3%
Bad Fats 64%
LDL (Bad) Cholesterol 1625%
Simple Carbohydrates 71%
Refined Sugar 35%
Sodium 10%

Animal Protein (as a

Be Careful % of total protein) 65%

For many of the above categories, you c

Source of Complex
Source of Fiber Fiber (grams) Carbohydrates
Vegetables 12 Vegetables
Nuts & Seeds 0 Nuts & Seeds
Whole Grains 0 Whole Grains
Whole Fruit 6 Whole Fruit
Beans 0 Beans
Fruit Juice 2.25 Mushrooms
Mushrooms 0 Coconut
Processed Grain 10.75 Tofu
Coconut 0
Potato 0
Tofu 0.5

Total (grams) 31.5 Total (grams)

Percent / 5 Days 21% Percent / 5 Days

Source of Simple Simple Carbohydrates Source of Refined

Carbohydrates (grams) Sugar
Fruit Juice 112.5 Chocolate
Sweet Snacks 60 Ice-Cream
Sweet Drinks 0 Sweetened Yogurt

3
Processed Grains 322.5 Sauces
Potatoes 0 Sweet Snacks
Savory Snacks 0 Sweetened Drinks
Chocolate 0
Ice-cream 0

Total (grams) 495 Total (grams)

Percent / 5 Days 71% Percent / 5 Days

Chocolate Ice-Cream Sweetened Yogurt Sauces

Sweet Snacks Sweetened Drinks

4
NUTRITION CALCULATOR
tion calculator to assess your overall nutrition. Your grade will be based on how
e is no penalty for having an unhealthy diet. Instead, use this as a learning
fore it is not 100% accurate. It is based on a 2,000 calorie diet. If you eat more
r or a little lower. Also to make it easier, all serving sizes have been converted
e right. Calculations do not need to be exact, and can be entered in halves (ex.
nd ask the teacher if you have questions. You will not get your final totals until

Developed by Dan Simonds for use at Mahidol University Internationa

Vegetables (Boiled /
Steamed) Vegetables (Stir-fried) Vegetables (Deep fried)

0.25
1.5 0.75
0.25
0.5
0.25

100% Fruit Juice About: Fruits and Vegetables

Fruits and Vegetables are your main source for Vitamins, Minerals and Fiber.
Department of Health now suggests that a person consuming a 2,000 calorie
fruits and vegetables each day. A serving is about 1/2 cup or 1 cup if you ar
2.5 Because fresh fruits and vegetables contain enzymes, which help your body
2 better to consume fresh fruits and vegetables than processed ones. The pic
with the daily recommendation of fruits and vegetables.

Meat (Boiled / Steamed) Meat (Stir-fried) Meat (Deep Fried)

0.25
0.25
0.25 0.25
0.5
0.5 1.5

Potatoes
(Total)

5
 Nuts / Seeds (Roasted / Beans (Total) *do not
Salted) Soy / Tofu (Total) include green beans

0.5

Yogurt Unsweetened
(Total) Yogurt Sweetened (Total) About: Dairy
Dairy is a very controversial topic among nutrition
is high in calcium, vitamin D and protein. On the
milk is to make baby cows into giant animals, n
addition, many people are lactose intolerant, me
digesting dairy. Finally, there have been major s
animal protein to many serious

Sweet Drinks Chocolates Ice-cream

Answer:
u eat per day? Must be
0

tural butter? This is only likely if it

ith this oil. 0

(ex. McDonalds, Pizza Company)

h snack as 0.5 3

will not be complete until the end o

6
 Most of these are considered beneficial to have in high quantities. Vitamins, minerals, carbohydrates,
essential for your body to function. Being above 100% is not a problem for any of these categories. H
can be bad for your kidneys. Try to keep your levels closer to 100% than 200%, unless you do a lot of

Most of these are considered harmful in high quanitities. Try to stay below 100%. LDL (known as 'bad
from food, but some foods encourage your body to produce it. Although we can not live without sodiu
the daily recommendations. Simple carbohydrates basically have the same effect on your body as refi
considered to be the most significant dietary cause of obesity and disease. Some studies recommend
protein come from animals, and that high levels of animal proteins can lead to heart disease, cancer a

ategories, you can see where your values come from be

Complex
Carbohydrates
(grams) Source of Protein Protein (grams)
20 Vegetables 4
0 Nuts & Seeds 0
0 Whole Grains 0
26 Beans 0
0 Mushrooms 0
0 Processed Grains 64.5
0 Coconuts 0
2 Potatoes 0
Tofu 10
Savory Snack 0
Meat (B / P / C) 120
Meat (Fish) 0
Milk 28
Cheese 0
Yogurt 0

48 Total (grams) 226.5

3% Percent / 5 Days 103%

Refined Sugar
(grams) Source of Sodium Sodium (miligrams)
0 Chocolate 0
0 Ice-cream 0
0 Cheese 0

7
 0 Milk 642
52.5 Yogurt (all) 0
0 Sauces 0
Sweet Snacks 150
Savory Snacks 0
Broth 0

52.5 Total (miligrams) 792

35% Percent / 5 Days 10%

Chocolate Ice-cream Cheese Milk Yogurt (all) Sauces

Sweet Snacks Savory Snacks Broth

8
LATOR

t Mahidol University International Demonstration School

Mushrooms

ruits and Vegetables

for Vitamins, Minerals and Fiber. The United States
person consuming a 2,000 calorie diet should eat 9 servings of
s about 1/2 cup or 1 cup if you are eating raw, leafy greens.
n enzymes, which help your body absorb nutrients, it is much
es than processed ones. The picture above shows a plate
d vegetables.

Eggs Eggs (fried)

0.75

0.5

0.25

9
 Coconut
(whole or milk)

About: Dairy
ontroversial topic among nutritionists. On the one hand, dairy
m, vitamin D and protein. On the other hand, the purpose of
e baby cows into giant animals, not for humans to drink. In
people are lactose intolerant, meaning they have a hard time
Finally, there have been major studies which link consuming
animal protein to many serious diseases.

Sauces (on all foods) Soup / Curry Broth /

Average Dish = .25 cups Tomato Sauce

il the end of Day 5

10
 tamins, minerals, carbohydrates, fats, protein and fiber are
em for any of these categories. However, too much protein
than 200%, unless you do a lot of strength training.

below 100%. LDL (known as 'bad') cholesterol does not come

ugh we can not live without sodium, most people go far over
e same effect on your body as refined sugars. Both are
sease. Some studies recommend less than 10% of total
an lead to heart disease, cancer and other serious diseases.

es come from below:

Vitamins
30%

Minerals
18%

Good Fats
3%

Animal Protein (Percent

of Total Protein)
65%

Bad Fats

11
 64%

LDL (Bad) Cholesterol

1625%

Fruit Juice Sweet Snacks Sweet Drinks Processed Grains

Potatoes Savory Snacks Chocolate Ice-cream

12
13
14
Good fat Minerals Vitamins

Sugars

Bad Fats BC LBC

15
16