VET Proteínas (g) Lipídios (g) Carboidratos (g)

Refeição
(%) kcal Mín (10%) Máx (35%) Mín (20%) Máx (35%) Mín (45%) Máx (65%)
Desjejum 20% 588 14.70 51.45 13.07 22.87 66.15 95.55
Lanche da manhã 5% 147 3.68 12.86 3.27 5.72 16.54 23.89
Almoço 35% 1029 25.73 90.04 22.87 40.02 115.76 167.21
Lanche da tarde 10% 294 7.35 25.73 6.53 11.43 33.08 47.78
Jantar 25% 735 18.38 64.31 16.33 28.58 82.69 119.44
Ceia 5% 147 3.68 12.86 3.27 5.72 16.54 23.89
TOTAL 100% 2940 73.50 257.25 65.33 114.33 330.75 477.75

Proteínas (g) Lipídios(g) Carboidratos(g) Proteínas Lipídios Carboidratos Variação %

Ref (% variável)
0.00% 0.00% 0.00% (Kcal) Proteína 0.00
Desjejum 0.00 0.00 0.00 0.00 0.00 0.00 Lipídios 0.00
Lanche da manhã 0.00 0.00 0.00 0.00 0.00 0.00 Carboidratos 0.00
Almoço 0.00 0.00 0.00 0.00 0.00 0.00 TOTAL 0.00
Lanche da tarde 0.00 0.00 0.00 0.00 0.00 0.00
Jantar 0.00 0.00 0.00 0.00 0.00 0.00
Ceia 0.00 0.00 0.00 0.00 0.00 0.00
TOTAL 0.00 0.00 0.00 0.00 0.00 0.00

Distribuição macro e micronutrientes Distribuição calórica nas refeições

Nutrientes Resultado Ideal (DRI) Refeição Resultado (Kcal)
Proteína (%) 0.00 10 a 35% Desjejum 565.85
NDPCAL% 0.00 6 a 10% Lanche da manhã 147.15
Carboidrato (%) 0.00 45 a 65% Almoço 1028.54
Lipídeos (%) 0.00 20 a 35% Lanche da tarde 0.00
Fibras (g) 0.00 25.00 38.00 Jantar 0.00
Cálcio (mg) 0.00 1000.00 1000.00 Ceia 0.00
Ferro (mg) 0.00 18.00 8.00 Total 1741.54
Sódio (mg) 0.00 1500.00 1500.00
Zinco (mg) 0.00 8.00 11.00
Magnésio (mg) 0.00 315.00 410.00
Vitamina A RE (µg) 0.00 700.00 900.00
Vitamina C (mg) 0.00 75.00 90.00
Mulheres Homens
 Calorias Proteínas Lipídeos Carboidratos Fibras Ca Fe Na Zn Mg Vit. A( µgRE) Vit. C( mg)
Alimento Medida Caseira Quantidade (g/mL)
100g Kcal 100g g FA NPU 100g g 100g g 100g g 100g mg 100g mg 100g mg 100g mg 100g mg 100g µg 100g mg
Pão de forma itegral 4 fatias 100.00 253.00 253.00 9.40 9.40 0.50 4.70 3.70 3.70 49.90 49.90 6.90 6.90 132.00 132.00 3.00 3.00 506.00 506.00 1.60 1.60 60.00 60.00 0.00 0.00 0.00 0.00
Leite integral 1 copo de requeijão 200.00 65.00 130.00 2.35 4.70 0.70 3.29 3.04 6.08 7.16 14.32 0.00 0.00 107.00 214.00 0.00 0.00 63.80 127.60 0.37 0.74 10.00 20.00 43.60 87.20 0.00 0.00
Requeijão cemoso 2 colheres de sopa 45.00 257.00 115.65 9.60 4.32 0.70 3.02 23.40 10.53 2.40 1.08 0.00 0.00 259.00 116.55 0.10 0.05 558.00 251.10 1.30 0.59 12.00 5.40 195.00 87.75 0.00 0.00
Maçã 1 unidade 120.00 56.00 67.20 0.30 0.36 0.50 0.18 0.00 0.00 15.20 18.24 1.30 1.56 2.00 2.40 0.10 0.12 0.00 0.00 0.00 0.00 2.00 2.40 0.00 0.00 2.40 2.88

m
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00

ju
je
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00

es
D
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Sub Total 465.00 565.85 18.78 11.19 20.31 83.54 8.46 464.95 3.17 884.70 2.93 87.80 174.95 2.88
Porcentagem 100.00 13.28 NDPcal% 7.91 32.30 59.05

Calorias Proteínas Lipídeos Carboidratos Fibras Ca Fe Na Zn Mg Vit. A( µgRE) Vit. C( mg)

Alimento Medida Caseira Quantidade (g/mL)
100g Kcal 100g g FA NPU 100g g 100g g 100g g 100g mg 100g mg 100g mg 100g mg 100g mg 100g µg 100g mg
Banana maçã 1 unidade 75.00 87.00 65.25 1.80 1.35 0.50 0.68 0.10 0.08 22.30 16.73 2.60 1.95 3.00 2.25 0.20 0.15 0.00 0.00 0.10 0.08 24.00 18.00 0.00 0.00 10.50 7.88
Iogurte natural integral 1/2 copo de requeijão 100.00 51.00 51.00 4.10 4.10 0.70 2.87 3.00 3.00 1.90 1.90 0.00 0.00 143.00 143.00 0.00 0.00 52.00 52.00 0.40 0.40 11.00 11.00 23.00 23.00 0.90 0.90
Mel 1/2 colher de sopa 10.00 309.00 30.90 0.00 0.00 0.70 0.00 0.00 0.00 84.00 8.40 0.00 0.00 10.00 1.00 0.30 0.03 6.00 0.60 0.20 0.02 6.00 0.60 0.00 0.00 0.70 0.07
hã

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
an
m

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
da
he

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
nc

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
La

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Sub Total 185.00 147.15 5.45 3.55 3.08 27.03 1.95 146.25 0.18 52.60 0.50 29.60 23.00 8.85
Porcentagem 100.00 14.81 NDPcal% 9.64 18.81 73.46

Calorias Proteínas Lipídeos Carboidratos Fibras Ca Fe Na Zn Mg Vit. A( µgRE) Vit. C( mg)

Alimento Medida Caseira Quantidade (g/mL)
100g Kcal 100g g FA NPU 100g g 100g g 100g g 100g mg 100g mg 100g mg 100g mg 100g mg 100g µg 100g mg
Arroz branco 6 colheres de sopa 187.50 128.00 240.00 2.50 4.69 0.50 2.34 0.20 0.38 28.10 52.69 1.60 3.00 4.00 7.50 0.10 0.19 1.00 1.88 0.50 0.94 2.00 3.75 0.00 0.00 0.00 0.00
Feijão carioca 2 conchas 172.00 76.00 130.72 4.80 8.25 0.60 4.95 0.50 0.86 13.60 23.39 8.50 14.62 27.00 46.44 1.30 2.24 2.00 3.44 0.70 1.20 42.00 72.24 0.00 0.00 0.00 0.00
Sobrecoxa assada com
1 unidade grande 140.00 260.00 364.00 32.00 44.80 0.70 31.36 2.50 3.50 0.00 0.00 0.00 0.00 5.00 7.00 0.30 0.42 50.00 70.00 0.80 1.12 18.00 25.20 0.00 0.00 0.00 0.00
pele
Abóbora cabotian cozida 5 colheres de sopa 160.00 48.00 76.80 1.40 1.40 0.50 0.70 0.70 10.80 10.80 2.50 2.50 8.00 8.00 0.30 0.30 1.00 1.00 0.30 0.30 9.00 9.00 0.00 0.00 7.50 7.50
Couve manteiga
o

1 colher de servir 42.00 90.00 37.80 1.70 0.71 0.50 0.36 6.60 2.77 8.70 3.65 5.70 2.39 177.00 74.34 0.50 0.21 11.00 4.62 0.20 0.08 26.00 10.92 0.00 0.00 76.90 32.30
oç

refogada
lm
A

Beterraba crua 1 colher de servir 50.00 49.00 24.50 1.90 0.95 0.50 0.48 0.10 0.05 11.10 5.55 3.40 1.70 18.00 9.00 0.30 0.15 10.00 5.00 0.50 0.25 24.00 12.00 0.00 0.00 3.10 1.55
Azeite de oliva 1 colher de sopa 8.00 884.00 70.72 0.00 0.00 0.50 0.00 100.00 8.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Suco de maracujá
1 copo de requeijão 200.00 42.00 84.00 0.80 1.60 0.50 0.80 0.20 0.40 9.60 19.20 0.40 0.80 4.00 8.00 0.30 0.60 22.00 44.00 0.10 0.20 4.00 8.00 0.00 0.00 13.70 27.40
concentrado
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Sub Total 959.50 1028.54 62.40 40.29 16.66 115.28 25.01 160.28 4.10 129.94 4.10 141.11 0.00 68.75
Porcentagem 100.00 24.27 NDPcal% 15.67 14.58 44.83

Calorias Proteínas Lipídeos Carboidratos Fibras Ca Fe Na Zn Mg Vit. A( µgRE) Vit. C( mg)

Alimento Medida Caseira Quantidade (g/mL)
100g Kcal 100g g FA NPU 100g g 100g g 100g g 100g mg 100g mg 100g mg 100g mg 100g mg 100g µg 100g mg
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
e
rd

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
ta
da

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
he
nc

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
La

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Sub Total 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Porcentagem 100.00 #DIV/0! NDPcal% #DIV/0! #DIV/0! #DIV/0!

Calorias Proteínas Lipídeos Carboidratos Fibras Ca Fe Na Zn Mg Vit. A( µgRE) Vit. C( mg)

Alimento Medida Caseira Quantidade (g/mL)
100g Kcal 100g g FA NPU 100g g 100g g 100g g 100g mg 100g mg 100g mg 100g mg 100g mg 100g µg 100g mg
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
r
ta

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
n
Ja

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Sub Total 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Porcentagem 100.00 #DIV/0! NDPcal% #DIV/0! #DIV/0! #DIV/0!

Calorias Proteínas Lipídeos Carboidratos Fibras Ca Fe Na Zn Mg Vit. A( µgRE) Vit. C( mg)

Alimento Medida Caseira Quantidade (g/mL)
100g Kcal 100g g FA NPU 100g g 100g g 100g g 100g mg 100g mg 100g mg 100g mg 100g mg 100g µg 100g mg
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
a
ei

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
C

0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Sub Total 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Porcentagem 100.00 #DIV/0! NDPcal% #DIV/0! #DIV/0! #DIV/0!

Total do Plano 1609.50 1741.54 86.63 55.02 40.04 225.85 35.42 771.48 7.45 1067.24 7.52 258.51 197.95 80.47
Porcentagem 100.00 19.90 NDPcal% 12.64 20.69 51.87

Distribuição macro e micronutrientes

Nutrientes Resultado Ideal (Kcal) Dietary Reference Intake Distribuição calórica nas refeições
Proteína (%) 19.90 10 a 35% Refeição Resultado (Kcal)
NDPCAL% 12.64 6 a 10% Desjejum 565.85
Carboidrato (%) 51.87 45 a 65% Lanche da manhã 147.15
Lipídeos (%) 20.69 20 a 35% Almoço 1028.54
Fibras (g) 35.42 25.00 38.00 Lanche da tarde 0.00
Cálcio (mg) 771.48 1000.00 1000.00 Jantar 0.00
Ferro (mg) 7.45 18.00 8.00 Ceia 0.00
Sódio (mg) 1067.24 1500.00 1500.00 Total 1741.54
Zinco (mg) 7.52 8.00 11.00
Magnésio (mg) 258.51 315.00 410.00
Vitamina A RE (µg) 197.95 700.00 900.00
Vitamina C (mg) 80.47 75.00 90.00
Mulheres Homens