Oct 21, 2012 Eric Chang, e24chang@hotmail.

com Profile: Eric Chang, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Eric Chang 5 ft. 8 inches 182.0 lbs. 21 years 27.7 Male Sedentary No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2177 kcal 66.04 g 236.0 - 341.0 g 46.0 - 81.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 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 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 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 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

Macronutrient Ranges for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012

Macronutrient Ranges
1,000

Calories

750

500

250

0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 980-1,415 kCal 10%-35% 218-762 kCal 20%-35% 435-762 kCal 0% 0 kCal

Fat Actual Intake

Yours 50% 26% 26% 0% 871 kCal 454 kCal 452 kCal 0 kCal

Alcohol

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

Fat Breakdown for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 7% 9% 4% 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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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

Intake vs. Goals for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2177 kcal 66.04 g 1,742.66 kcal 113.56 g 80% 172%

236.0 - 341.0 217.81 g g 46.0 - 81.0 g 50.27 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg 13.85 g 17.47 g 7.63 g 0.17 g 226.42 mg 66%

75%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 6.77 g 0.47 g 29% 40%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 23.43 g 56.5 g 62%

Other
Water Alcohol 3.7 L * 2.5 L 0g 68%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1.07 mg 1.35 mg 34.24 mg 2.95 mg 4.2 g 507.15 g 50.19 mg 2.89 g 310.08 g 3,359.84 IU 3.13 mg 21% 19% 34% 112% 56% 89% 104% 214% 227% 175% 127%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 8 mg 400 mg 4700 mg 493.93 mg 15.62 mg 368.8 mg 2,773.37 mg 59% 92% 49% 195%

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average
Nutrient Zinc Sodium DRI 11 mg 1500 mg Intake 12.63 mg 2,330.26 mg 0% 25% 50% 75% 100% 115% 155%

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

MyPlate Analysis for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 7.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.0 oz. eq. 290.0

tips tips tips tips tips

Actual 7.7 oz. eq. 0.5 cup eq. 2.8 cup eq. 1 cup eq. 10.8 oz. eq. 201.4

% Goal 109.4% 15.1% 141.7% 31.8% 180.5% 69.5%

Your results are based on a 2177 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 6.0 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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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

Intake Spreadsheet for Oct 18, 2012

Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Quantity 8 ounce(s) 1 cup(s) 32 fluid ounce(s) 4 ounce(s) 145 gram(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 3 ounce(s) 8 fluid ounce(s) 139 gram(s) 1.75 cup(s) diced 1 serving(s) - 1 serving is 4.5 oz (1 dish/item is 3 servings) 2 item(s) - 2 links 8 fluid ounce(s) 1 item(s) - 1 item is 1 ice cream sandwich 1 item(s) - 1 item is 1 sandwich 8 fluid ounce(s) Carb(g) 10.89 20 0 0 33.29 26.95 0 0 31.91 20.08 21 0 0 28 239.13 Wt(g) 226.8 28 948 113.4 145 118 85.05 237 139 266 127.57 Kcal(kcal) 113.4 100 0 223.39 160.95 105.02 133.53 0 154.29 79.8 295

Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added

Dinner Dinner Snacks Snacks Snacks Protein(g) 7.48 3 0 33.79 3.74 1.29 25.43 0 3.59 1.62 21 9.33 0 4 140.27

48 237 71 257 237 3,283.81 Fat(g) 4.49 2 0 8.82 1.3 0.39 2.74 0 1.25 0.4 15 13.61 0 2 57.01

162.72 0 140 320 0 1,988.1 Sat Fat(g) 2.85 0 0 2.48 0.26 0.13 0.88 0 0.25 0.04 2 4.39 0 0.5 15.29

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Protein(g) 26 0 140.27 Mono Fat(g) 1.27 0.5 0 3.44 0.47 0.04 0.48 0 0.45 0.1 0 5.94 0 0 0 0 12.69 Omega-6(g) 0.14 0.53 0 1.6 0.45 0.05 0.48 0 0.43 0.13 0 1.58 0 0 0 0 5.4 Carb(g) 47 0 239.13 Poly Fat(g) 0.17 0.5 0 1.88 0.47 0.09 0.73 0 0.45 0.13 0 1.79 0 0 0 0 6.2 Omega-3(g) 0.02 0.02 0 0.07 0.02 0.03 0.01 0 0.02 0 0 0 0 0 0 0 0.18 Fat(g) 5 0 57.01 Trans Fat(g) 0.19 0 0 0 0 0 0 0 0 0 0 0.11 0 0 0 0 0.31 Diet Fiber(g) 0 3 0 0 2.61 3.07 0 0 2.5 1.06 0 0 0 4 5 0 21.24 Sat Fat(g) 1.5 0 15.29 Chol(mg) 18.14 0 0 95.25 0 0 58.68 0 0 0 0 40.32 0 0 35 0 247.4 Sugar(g) 11.48 1 0 0 0.51 14.43 0 0 0.49 16.49 0 0 0 4 6 0 54.39

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Water(L) 0.2 0 0.95 0.07 0.11 0.09 0.06 0.24 0.1 0.24 0 0.02 0.24 0 0 0.24 2.55 Niacin(mg) 0.21 5 0 14.41 2.22 0.78 5.82 0 2.12 0.47 0 3 0 0 0 0 34.04 Vit C(mg) 0.45 6 0 56.6 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.09 0.5 0 0.64 0.21 0.43 0.46 0 0.2 0.12 0 0.16 0 0 0 0 2.8 Vit D (ug)(g) 2.72 1 0 4.34 Thiamin(mg) 0.09 0.38 0 0 0.14 0.04 0 0 0.13 0.09 0 0.14 0 0 0 0 1 Vit B12(g) 1.2 1.5 0 0.36 0 0 0.31 0 0 0 0 0.57 0 0 0 0 3.95 Vit A (RAE)(g) 124.74 150.1 0 390.37 Ribo(mg) 0.42 0.43 0 0.13 0.04 0.09 0.11 0 0.03 0.06 0 0.09 0 0 0 0 1.4 Fol (DFE)(g) 11.34 460.32 0 4.54 5.8 23.6 5.1 0 5.56 7.98 0 1.44 0 0 0 0 525.68 Vit A (IU)(IU) 430.91 500 0 3,345.11

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D GENERAL MILLS CHEERIOS Cereal Water, Tap Chicken, Breast, Meat and Skin, Boneless, Roasted Rice, Brown, Long Grain, Cooked Banana Turkey, Light Meat, Meat Only, Roasted Vit C(mg) 0 0 10.27 0 0 0 21.55 0 0.34 0 0 18 0 56.6 Alpha-T(mg) 0.07 0.19 0 0.31 0.04 0.12 0 0 0.04 0.13 0 0.26 0 0 0 0 1.16 Potas(mg) 317.51 170 9.48 277.83 62.35 422.44 259.4 2,024.93 Vit D (ug)(g) 0.11 0 0 0.17 0 0 0 0 0.34 0 0 0 0 4.34 Calcium(mg) 272.16 100 28.44 15.88 14.5 5.9 16.16 7.11 13.9 18.62 0 6.24 7.11 60 60 7.11 633.12 Zinc(mg) 1.09 3.75 0 1.16 0.91 0.18 1.74 10.96 Vit A (RAE)(g) 31.75 0 3.54 0 0 0 74.48 0 5.76 0 0 0 0 390.37 Iron(mg) 0.05 8.1 0 1.21 0.61 0.31 1.15 0 0.58 0.64 0 0.65 0 0.36 3.6 0 17.26 Sodium(mg) 106.59 190 28.44 80.51 7.25 1.18 54.43 2,567.87 Vit A (IU)(IU) 105.46 0 75.52 0 0 0 1513.54 0 19.68 0 300 400 0 3,345.11 Magn(mg) 24.95 40 9.48 30.62 62.35 31.86 23.81 2.37 59.77 26.6 0 8.16 2.37 0 0 2.37 324.71

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Water, Tap Rice, Brown, Long Grain, Cooked Watermelon PF CHANGS Orange Peel Chicken Sausage, Pork, Link, Cooked Water, Tap SKINNY COW Ice Cream Sandwich, Vanilla, Low Fat, No Sugar Added SUBWAY CLUB Sandwich, Wheat, 6 Inch Water, Tap Potas(mg) 2.37 59.77 297.92 0 141.12 2.37 0 0 2.37 2,024.93 Zinc(mg) 0 0.88 0.27 0 1 0 0 0 0 10.96 Sodium(mg) 7.11 6.95 2.66 454 359.52 7.11 95 1160 7.11 2,567.87

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

Intake Spreadsheet for Oct 19, 2012

Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Meal Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Protein(g) 1.29 0 23.18 8.31 3.66 1.29 0 1.46 7.36 25.34 9 0.76 0 89.27 Quantity 1 item(s) Medium (7 in. to 7 7/8 in. long) 32 fluid ounce(s) 3 ounce(s) 2 ounce(s) 142 gram(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 8 fluid ounce(s) 0.5 cup(s) Sliced 2 slice(s) - 3 3/4 in. x 5 in. x 1/2 in. 3 ounce(s) 2 ounce(s) 1.25 cup(s) 8 fluid ounce(s) 1.75 cup(s) diced 1 cup(s) Carb(g) 26.95 0 0 9.62 32.6 26.95 0 6.23 43.5 0 1 3.08 0 203.03 Wt(g) 118 948 85.05 56.7 142 118 237 73 88 85.05 56 91.25 237 266 242 2,843.05 Fat(g) 0.39 0 11.93 6.97 1.28 0.39 0 10.7 5.43 6.62 0.5 0.15 0 48.26 Kcal(kcal) 105.02 0 206.67 131.54 157.62 105.02 0 116.8 239.36 167.55 50 14.6 0 79.8 191.18 1,565.16 Sat Fat(g) 0.13 0 4.76 1.6 0.26 0.13 0 1.55 1.15 1.86 0 0.02 0 13.27

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Watermelon Ravioli, Cheese Filled, Canned Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Protein(g) 1.62 6 89.27 Mono Fat(g) 0.04 0 5.05 1.46 0.46 0.04 0 7.15 2.09 2.58 0 0.02 0 0.1 1.01 20.01 Omega-6(g) 0.05 0 0.29 3.28 0.44 0.05 0 1.22 1.58 1.2 0 0.06 0 0.13 0.38 8.68 Carb(g) 20.08 33.01 203.03 Poly Fat(g) 0.09 0 0.37 3.56 0.46 0.09 0 1.33 1.71 1.41 0 0.08 0 0.13 0.44 9.65 Omega-3(g) 0.03 0 0.04 0.28 0.02 0.03 0 0.09 0.12 0.05 0 0.02 0 0 0.06 0.75 Fat(g) 0.4 3.51 48.26 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 3.07 0 0 0.28 2.56 3.07 0 4.89 6.07 0 0 1.19 0 1.06 3.15 25.33 Sat Fat(g) 0.04 1.75 13.27 Chol(mg) 0 0 68.04 19.28 0 0 0 0 0.88 71.44 20 0 0 0 7.26 186.9 Sugar(g) 14.43 0 0 0 0.5 14.43 0 0.48 6.89 0 0 2.1 0 16.49 9 64.32

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Water(L) 0.09 0.95 0.05 0.03 0.1 0.09 0.24 0.05 0.03 0.05 0 0.09 0.24 0.24 0.2 2.44 Niacin(mg) 0.78 0 3.54 1.19 2.17 0.78 0 1.27 3.17 10.81 0 0.33 0 0.47 2.57 27.09 Vit C(mg) 10.27 0 0 55.95 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.43 0 0.23 0 0.21 0.43 0 0.19 0.21 0.48 0 0.06 0 0.12 0.25 2.61 Vit D (ug)(g) 0 0 0 0.09 Thiamin(mg) 0.04 0 0.07 0 0.14 0.04 0 0.05 0.2 0 0 0.04 0 0.09 0.18 0.83 Vit B12(g) 0 0 2.47 0.63 0 0 0 0 0.03 0.27 0 0 0 0 0.07 3.48 Vit A (RAE)(g) 3.54 0 0 209.16 Ribo(mg) 0.09 0 0.18 0 0.04 0.09 0 0.09 0.16 0.1 0 0.02 0 0.06 0.19 1.01 Fol (DFE)(g) 23.6 0 6.8 11.34 5.68 23.6 0 42.34 29.92 3.4 0 33.76 0 7.98 62.92 251.35 Vit A (IU)(IU) 75.52 0 0 5,024.79

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Fish Fillet, Batter Coated or Breaded, Fried Rice, Brown, Long Grain, Cooked Banana Water, Tap Vit C(mg) 0 0 10.27 0 7.3 0 0 0 6.57 0 21.55 0 55.95 Alpha-T(mg) 0.12 0 0.12 0 0.04 0.12 0 1.51 0.44 0.23 0 0.25 0 0.13 2.06 5.01 Potas(mg) 422.44 9.48 318.08 181.44 61.06 422.44 2.37 3,358.49 Vit D (ug)(g) 0 0 0 0 0 0 0.09 0 0 0 0 0 0.09 Calcium(mg) 5.9 28.44 8.51 10.21 14.2 5.9 7.11 8.76 44.88 11.91 0 17.34 7.11 18.62 79.86 268.74 Zinc(mg) 0.18 0 5.91 0.25 0.89 0.18 0 11.58 Vit A (RAE)(g) 6.24 0 3.54 0 5.11 5.28 23.81 0 62.96 0 74.48 24.2 209.16 Iron(mg) 0.31 0 2.43 1.2 0.6 0.31 0 0.4 2.36 0.91 0.36 0.28 0 0.64 1.79 11.58 Sodium(mg) 1.18 28.44 61.24 301.64 7.1 1.18 7.11 2,520.61 Vit A (IU)(IU) 21.55 0 75.52 0 446.76 20.05 79.1 0 2291.82 0 1513.54 500.94 5,024.79 Magn(mg) 31.86 9.48 21.26 13.61 61.06 31.86 2.37 21.17 85.36 22.96 0 9.12 2.37 26.6 36.3 375.39

DA Plus 10 Page: 16

Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Avocado Bread, 100% Whole Wheat Chicken, Breast, Meat and Skin, Boneless, Roasted HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Watermelon Ravioli, Cheese Filled, Canned Potas(mg) 354.05 330.88 208.37 0 186.15 2.37 297.92 561.44 3,358.49 Zinc(mg) 0.47 1.55 0.87 0 0.16 0 0.27 0.87 11.58 Sodium(mg) 5.11 589.6 60.38 690 17.34 7.11 2.66 740.52 2,520.61

DA Plus 10 Page: 17

Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

Intake Spreadsheet for Oct 20, 2012

Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Meal Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Protein(g) 1.29 0 15.45 26.38 3.63 7.36 9 1.46 0 4.02 25.34 111.14 Quantity 1 item(s) Medium (7 in. to 7 7/8 in. long) 32 fluid ounce(s) 2 ounce(s) 3 ounce(s) 135 gram(s) 2 slice(s) - 3 3/4 in. x 5 in. x 1/2 in. 2 ounce(s) 0.5 cup(s) Sliced 8 fluid ounce(s) 156 gram(s) 3 ounce(s) 2 ounce(s) 8 fluid ounce(s) 1 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) Medium (7 in. to 7 7/8 in. long) 8 fluid ounce(s) Carb(g) 26.95 0 0 0 38.03 43.5 1 6.23 0 35.82 0 211.27 Wt(g) 118 948 56.7 85.05 135 88 56 73 237 156 85.05 56.7 237 28 244 118 237 2,958.5 Fat(g) 0.39 0 7.95 3.04 0.38 5.43 0.5 10.7 0 1.4 6.62 45.55 Kcal(kcal) 105.02 0 137.78 140.33 175.5 239.36 50 116.8 0 173.16 167.55 42.2 0 100 122 105.02 0 1,674.72 Sat Fat(g) 0.13 0 3.18 0.86 0.1 1.15 0 1.55 0 0.28 1.86 13

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Protein(g) 4.86 0 3 8.05 1.29 0 111.14 Mono Fat(g) 0.04 0 3.37 1.05 0.12 2.09 0 7.15 0 0.51 2.58 0.89 0 0.5 1.37 0.04 0 19.71 Omega-6(g) 0.05 0 0.19 0.5 0.08 1.58 0 1.22 0 0.48 6.23 Carb(g) 1.09 0 20 11.71 26.95 0 211.27 Poly Fat(g) 0.09 0 0.24 0.65 0.1 1.71 0 1.33 0 0.5 1.41 0.22 0 0.5 0.18 0.09 0 7.02 Omega-3(g) 0.03 0 0.03 0.03 0.02 0.12 0 0.09 0 0.02 0.47 Fat(g) 1.92 0 2 4.83 0.39 0 45.55 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.21 0 0 0.21 Diet Fiber(g) 3.07 0 0 0 0.54 6.07 0 4.89 0 2.81 23.7 Sat Fat(g) 0.68 0 0 3.07 0.13 0 13 Chol(mg) 0 0 45.36 72.29 0 0.88 20 0 0 0 71.44 15.48 0 0 19.52 0 0 244.97 Sugar(g) 14.43 0 0 0 0.07 6.89 0 0.48 0 0.55 50.79

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Omega-6(g) 1.2 0.19 0 0.53 0.15 0.05 0 6.23 Water(L) 0.09 0.95 0.03 0.06 0.09 0.03 0 0.05 0.24 0.11 0.05 0.04 0.24 0 0.22 0.09 0.24 2.52 Niacin(mg) 0.78 0 2.36 11.66 1.99 3.17 0 1.27 41.58 Omega-3(g) 0.05 0.01 0 0.02 0.02 0.03 0 0.47 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.43 0 0.15 0.51 0.13 0.21 0 0.19 3.45 Diet Fiber(g) 0 0.25 0 3 0 3.07 0 23.7 Thiamin(mg) 0.04 0 0.05 0.06 0.22 0.2 0 0.05 0 0.15 0 0.12 0 0.38 0.1 0.04 0 1.38 Vit B12(g) 0 0 1.65 0.29 0 0.03 0 0 5.18 Sugar(g) 0 0.59 0 1 12.35 14.43 0 50.79 Ribo(mg) 0.09 0 0.12 0 0.02 0.16 0 0.09 0 0.04 0.1 0.07 0 0.43 0.45 0.09 0 1.65 Fol (DFE)(g) 23.6 0 4.54 3.4 130.95 29.92 0 42.34 744.42

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat Niacin(mg) 0 2.38 10.81 1.14 0 5 0.22 0.78 0 41.58 Vit C(mg) 10.27 0 0 0 0 0 0 7.3 0 0 0 3.7 0 6 0.49 10.27 0 38.02 Alpha-T(mg) 0.12 0 0.08 0.23 0.05 0.44 3.22 Vit B6(mg) 0 0.23 0.48 0.1 0 0.5 0.09 0.43 0 3.45 Vit D (ug)(g) 0 0 0 0.09 0 0 0 0 0 0 0.09 0.15 0 1 2.93 0 0 4.24 Calcium(mg) 5.9 28.44 5.67 12.76 13.5 44.88 579.93 Vit B12(g) 0 0 0.27 0.15 0 1.5 1.29 0 0 5.18 Vit A (RAE)(g) 3.54 0 0 5.1 0 5.28 0 5.11 0 0 23.81 0 0 150.1 134.2 3.54 0 330.69 Iron(mg) 0.31 0 1.62 0.88 1.62 2.36 18.03 Fol (DFE)(g) 0 6.24 3.4 3.91 0 460.32 12.2 23.6 0 744.42 Vit A (IU)(IU) 75.52 0 0 17.86 0 20.05 0 446.76 0 0 79.1 31.23 0 500 463.6 75.52 0 1,709.63 Magn(mg) 31.86 9.48 14.17 24.66 16.2 85.36 406.31

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average Item Name HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Item Name Banana Water, Tap Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Rice, White, Long Grain, Boiled Bread, 100% Whole Wheat HILLSHIRE FARM DELI SELECT ULTRA THIN Luncheon Meat, Turkey Breast, Smoked, Mesquite Avocado Water, Tap Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Creole Pork Chops Water, Tap GENERAL MILLS CHEERIOS Cereal Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Banana Water, Tap Alpha-T(mg) 0 1.51 0 0.05 0.23 0.13 0 0.19 0.07 0.12 0 3.22 Potas(mg) 422.44 9.48 212.06 217.73 47.25 330.88 0 354.05 2.37 67.08 208.37 126.2 2.37 170 341.6 422.44 2.37 2,936.68 Calcium(mg) 0 8.76 7.11 15.6 11.91 12.48 7.11 100 292.8 5.9 7.11 579.93 Zinc(mg) 0.18 0 3.94 0.85 0.66 1.55 0 0.47 0 0.98 0.87 0.75 0 3.75 1.17 0.18 0 15.34 Iron(mg) 0.36 0.4 0 0.66 0.91 0.46 0 8.1 0.05 0.31 0 18.03 Sodium(mg) 1.18 28.44 40.82 62.94 1.35 589.6 690 5.11 7.11 7.8 60.38 87.49 7.11 190 114.68 1.18 7.11 1,902.31 Magn(mg) 0 21.17 2.37 67.08 22.96 7.55 2.37 40 26.84 31.86 2.37 406.31

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Oct 21, 2012 Eric Chang, e24chang@hotmail.com Profile: Eric Chang, 3 Day Average

Energy Balance for Oct 18, 2012, Oct 19, 2012, Oct 20, 2012
Date Oct 18, 2012 Oct 19, 2012 Oct 20, 2012 Total: kCal Consumed 1988 1567 1674 5229 kCal Burned 2179 2179 2179 6537 Net kCal -191 -612 -505 -1308

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

kCal 2177 1743 2179 -436

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