# data[].attributes.body
What I learned from this project was some things that my body is lacking. For example, I’m not getting enough protein and I don’t eat a lot of sugar. If I eat more protein, I feel like I will accomplish my goal which is to gain 1 pound each week. If I eat/drink more sugar, then I might not be so tired all the time. I have been eating too much sodium. In order to accomplish my goal, I need to eat at least 100g of protein each day. I have only been eating 40g. I might need to start drinking a protein shake because at home I eat steaks and chicken a lot and those are high in protein. So if I start drinking something instead of eating more than I should, I might gain a pound each week. The way this compares to Myplate, is that I don’t eat fruit every day.

Your Food Diary For:

Wednesday, October 12, 2016

Breakfast |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Milk - Milk, 1 cup | 90 | 0 - | 0 - | 0 - | 0 | 0 |
Toaster strudel - Toaster Strudel, 1 pastry | 170 | 25 57 | 7 36 | 3 7 | 170 | 9 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 260 | 25  57  | 7  36  | 3  7  | 170 | 9 |
Lunch
Chicken - Chicken Thigh, 1 cup | 135 | 0 0 | 8 58 | 14 42 | 223 | 0 |
Wendy's - Spicy Chicken Nuggets, 4 Piece | 170 | 9 21 | 11 57 | 10 22 | 500 | 0 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 305 | 9  12  | 19  56  | 24  32  | 723 | 0 |
Dinner
Tyson - Steak, 3 oz | 140 | 1 3 | 6 42 | 18 55 | 500 | 0 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 140 | 1  3  | 6  42  | 18  55  | 500 | 0 |
Snacks
Doritos - Spicey Nacho, 12 chips | 140 | 16 44 | 8 50 | 2 6 | 190 | 0 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 140 | 16  44  | 8  50  | 2  6  | 190 | 0 |
|
Totals | 845 | 51  27  | 40  48  | 47  25  | 1,583 | 9 |
Your Daily Goal  | 2,000 | 250  50  | 67  30  | 100  20  | 2,300 | 75 |
Remaining | 1,155 | 199  64  | 27  19  | 53  17  | 717 | 66 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g |

Based on your total calories consumed for today, you are likely not eating enough.

# data[].attributes.body
Breakfast |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Little Bites - Snickerdoodle Muffins, 1 pouch | 190 | 27 55 | 9 41 | 2 4 | 150 | 17 |
Little Bites - Snickerdoodle Muffins, 1 pouch | 190 | 27 55 | 9 41 | 2 4 | 150 | 17 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5 Tuesday, October 4Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 380 | 54  55  | 18  41  | 4  4  | 300 | 34 |
Lunch
Wendy's - Spicy Chicken Sandwhich, 8 oz | 510 | 55 43 | 20 35 | 29 22 | 1,130 | 7 |
Wendy's - Spicy Chicken Sandwhich, 8 oz | 510 | 55 43 | 20 35 | 29 22 | 1,130 | 7 |
Fries - Fries, 1 cup | 110 | 20 70 | 3 23 | 2 7 | 0 | 0 |
Salad - Salad, 1 bowl | 10 | 2 38 | 1 43 | 1 19 | 10 | 1 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5 Tuesday, October 4Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 1,140 | 132  45  | 44  34  | 61  21  | 2,270 | 15 |
Dinner
Aladdin Food - Chicken Paprika, 340 gram | 622 | 47 30 | 32 47 | 36 23 | 884 | 3 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5 Tuesday, October 4Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 622 | 47  30  | 32  46  | 36  24  | 884 | 3 |
Snacks
Lay's - Salt & Vinegar Chips, 1 container (280 gs ea.) | 1,600 | 150 38 | 100 57 | 20 5 | 2,200 | 10 |
M&ms, Mars - M&ms, Plain, 1 pack (1.69 oz) | 230 | 35 61 | 9 35 | 2 4 | 35 | 31 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5 Tuesday, October 4Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 1,830 | 185  41  | 109  54  | 22  5  | 2,235 | 41 |
|
Totals | 3,972 | 418  42  | 203  46  | 123  12  | 5,689 | 93 |
Your Daily Goal  | 1,290 | 161  50  | 43  30  | 65  20  | 2,300 | 48 |
Remaining | -2,682 | -257  -  | -160  -  | -58  -  | -3,389 | -45
I noticed when looking at my calorie count, that I had gone over in every section. To subtract calories away from it, I will need to cut back on lunch and snacks, and possibly add to dinner or breakfast. Some nutrients I need to get more of are proteins and fats, and need to watch how much sodium I have in my meals/snacks. At the bottom of my results, it told me that if I continued to eat this way every day, I would weigh 114.8 pounds in 5 weeks. My sodium intake was higher than my total amount of calories overall ( Sodium: 5,689  Calories: 3,972).

# data[].attributes.body
Breakfast
Special K Protien - Cereal, 0.75 cup           120         19g         1g           10g         0mg       190mg   7g           3g

Milk - Reduced fat, 2% milkfat, 1 cup       122         11g         5g           8g           20mg     100mg   12g         0g

Lunch

Bread - Wheat, 2 slices  70           13g         1g           2g           0mg       140mg   2g           1g

Kroger - Peanut Butter Chunky, 2 tbsp   190         7g           15g         8g           0mg       130mg   3g           2g

Smucker's - Pure Strawberry Jelly, 1 tbsp (15ml)                50           13g         0g           0g           0mg       0mg       12g         0g

Organic - Animal Crackers, 11 crackers 28 gms     120         22g         3g           2g           0mg       80mg     6g           0g

Apples - Granny Smith Apple, 1 apple     80           22g         0g           0g           0mg       0mg       17g         5g

Dinner

Ore Ida - Bagel Bites Three Cheese, 4 pieces (88g)            190         28g         5g           7g           10mg     370mg   2g           2g

Meijer - Cookies & Cream Ice Cream, 0.5 cup (68g)           160         19g         8g           2g           25mg     65mg     14g         0g

Snacks

Fuji Apple - Apple, 1 Medium (154g)       80           22g         0g           1g           0mg       0mg       17g         5g

Nutrigrain - Strawberry, 1 bar     120         24g         3g           2g           0mg       125mg   11g         3g

Pretzels - Pretzels, 1 oz110         23g         1g           3g           0mg       450mg   1g           1g

Fritos - Fritos, 1 Bag         160         16g         10g         2g           0mg       160mg   1g           1g

Gold Peak - Sweet Tea, 1 fl oz    10           3g           0g           0g           0mg       3mg       3g           0g

Austen - Peanut Butter Crackers, 1 pkg of 4 crackers       130         16g         6g           3g           0mg       200mg   3g           1g

TOTAL:  1,712     258g       58g         50g         55mg     2,013mg               111g       24g

EXERCISES           Calories                Minutes               Sets       Reps    Weight

Cardiovascular

Walking, 3.0 mph, mod. pace      181         60

TOTALS:               181         60           0              0              0

My meal was not very balanced compared to the MyPlate example, it leaned heavily on specific nutrients more than others. The sugar and carb intake was generally 30-40g over the recommended limit for me. I need to add more protein and sodium to my diet and a little less fat to balance it out. If I continue to eat too many carbs and sugar there may be many health problems like a slow metabolism and bad teeth. If the fat is continuously replenished then it may begin to store and I may gain weight. For the most part I had plenty of room for more calories in my diet but I do need to cut down on the carbs and sugar intake. Sodium and calories were relatively low and sugar was very high. My calorie intake and output is somewhat matching, the only things I could do is to exercise and equally balance my meals better. If I continue to eat foods high in those nutrients it may begin to deteriorate my health such as dental and weight in my body.

# data[].attributes.body
Calories 1660

Carbohydrates 208 g 50 %

Fat 55 g 30 %

Protein 83 g 20 %
Totals | 1,260 | 233 | 30 | 19 | 1,760 | 83 |
Your Daily Goal | 1,660 | 208 | 55 | 83 | 2,300 | 62 |
Remaining | 400 | -25 | 25 | 64 | 540 | -21 |  | Calorieskcal | Carbsg | Fatg | Proteing | Sodiummg | Sugarg |

If every day were like today...   You'd weigh 93.5 lbs in 5 weeks

FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Quaker - Quaker Oats Instant Oatmeal - Mapple and Brown Sugar, 1 pouch | 160 | 32g | 2g | 4g | 0mg | 260mg | 12g | 3g
Water - Water, 16 oz. | 0 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Lunch
Water - Water, 16 oz. | 0 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Dinner
Papa John's - Small Cheese Pizza, 1 slice | 180 | 25g | 6g | 7g | 15mg | 440mg | 3g | 1g
Water - Water, 16 oz. | 0 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Snacks
General Mills - Cinamon Toast Crunch, 3 cup | 520 | 100g | 12g | 4g | 0mg | 720mg | 36g | 8g
Poptarts - Strawberry, 1 pastry | 200 | 38g | 5g | 2g | 0mg | 170mg | 16g | 1g
Poptarts - Strawberry, 1 pastry | 200 | 38g | 5g | 2g | 0mg | 170mg | 16g | 1gTOTAL: | 1,260 | 233g | 30g | 19g | 15mg | 1,760mg | 83g | 14gEXERCISES | Calories | Minutes | Sets | Reps | WeightCardiovascular
Running (jogging), 5 mph (12 min mile) | 181 | 30 |
Stretching, hatha yoga | 28 | 15 |  TOTALS: | 209 | 45 | 0 | 0 | 0
REFLECTION:
my meal didn't contain the nutrients that i needed or that i should've gotten. I did't eat lunch so that's something that was missing from my day. I could've eaten more during the day and exercised a little more. I could cut back on the sugar though. I didn't get enough protein in my meal but i got a good amount of carbs. I need to stop eating so much sugar during the day. If i continue to eat like this, i won't have hardly any muscle and will probably have a weak body. My calories were a little under my limit, but my sugars was over my limit. I'm taking in more calories than i'm working out. I need to exercise more and possibly eat a little more too. If i continue to eat foods high in calories and sodium and sugar, then i will most likely become obese or over weight.

# data[].attributes.body
Calories

1200

Carbohydrates  150 g

50 %

Fat  40 g

30 %

Protein  60 g
Totals | 713 | 88  56  | 18  26  | 30  18  | 1,113 | 17 |
Your Daily Goal  | 1,200 | 150  50  | 40  30  | 60  20  | 2,300 | 45 |
Remaining | 487 | 62  44  | 22  35  | 30  21  | 1,187 | 28 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Rasberries - Rasberries, 1 cup | 65 | 15g | 1g | 2g | 0mg | 1mg | 5g | 8g
Sphere - Balckberry, 100 g | 50 | 8g | 0g | 1g | 0mg | 0mg | 8g | 6g
Lunch
Pepporni Sausage Pieces - Pepporni Sausage Pieces, 10 piece | 10 | 0g | 1g | 0g | 0mg | 35mg | 0g | 0g
Kraft - Slice of Cheese, 10 slice | 60 | 1g | 5g | 4g | 5mg | 220mg | 2g | 0g
Dinner
Chilis - Chili, 1 cup | 128 | 9g | 6g | 15g | 0mg | 257mg | 0g | 3g
Cooked Veggies - Cooked Veggies, 1 cup | 100 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Snacks
Snyders of Hanover - Mini Pretzals, 1 bag 1.5 oz. | 160 | 35g | 0g | 4g | 0mg | 350mg | 1g | 1g
Pepperidge - Goldfish, 55 pieces (1 cup) | 140 | 20g | 5g | 4g | 5mg | 250mg | 1g | 1gTOTAL: | 713 | 88g | 18g | 30g | 10mg | 1,113mg | 17g | 19gExercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Basketball, nongame, general | 231 | 30 |
Walking, 2.0 mph, slow pace | 112 | 35 |  TOTALS: | 343 | 65 | 0 | 0 |

Question 1: My meal is like MyPlate because is has most of what I need to have on my plate. What I have on my plate is fruits, vegetables, I  am getting my dairy, a little bit of grain. I could add a little bit more grains and a little bit more dairy.
Question 2: I am not consuming enough proteins, fats, and carbohydrates. I need to add more protein, fats and carbs to my diet. If I add more protein, fat, and crabs to my diet I will have a even balanced diet. Right now I just need to consume more protein, fat and crabs. I will probably have a good balanced weight if I have more protein, fat and crabs in my diet. I would have good balanced diet as well.
Question 3:

# data[].attributes.body
I need a lot more calories because I had over 1000 calories remaining which was not enough. I had a little too much carbs because I had remaining but I was pretty close to too much carbs. I was supposed to get 320 carbs, 85 fats and 126 grams of proteins. I need a lot more fats and proteins. I am not anywhere close to the amount of those I need to consume. So if I continue to eat the same amount of food every day I will lose a lot of weight because I am not consuming enough food to fit my goal. My calories and sugar were pretty low. The sodium was high but not high enough. I still did not get the amount of those.

# data[].attributes.body
My meal compared to my plate by having to much sodium but i also had enough of every other part of the plate.I had enough protein and all those other essentials as well as some left over calories so i had a balanced meal through out the day.I needed to subtract the amount of sodium my foods have because I went over by about  67 grams as well as also with the amount of carbs and fats i still had enough left to consume. The amount of carbs being low is good to me so ill be able to have energy to do what i love. With my calories they were low but i believe that it is ok because I dont want so many calories that i gain extra fat i want to loose some and then gain extra muscle do to athletic purposes.

# data[].attributes.body
Foods  | Calories  | Carbs  | Fat  | Protein  | Cholest  | Sodium  | Sugars  | Fiber
Breakfast  |   |   |   |   |   |   |   |
Frosted flakes - Frosted Flakes, 0.75 cup  | 110  | 27g  | 0g  | 1g  | 0mg  | 140mg  | 11g  | 1g
1% Milk - 1% Milk, 1 cup  | 262  | 29g  | 6g  | 21g  | 24mg  | 286mg  | 29g  | 0g
Lunch  |   |   |   |   |   |   |   |
Sandwich - Sandwich, 2 pieces of bread  | 315  | 5g  | 5g  | 21g  | 0mg  | 0mg  | 0g  | 0g
Powerade, 1 bottle  | 130  | 35g  | 0g  | 0g  | 0mg  | 250mg  | 34g  | 0g
Austin Crackers - Crackers with Cheddar Cheese, 1 package of 6 crackers (1.38 oz./39g)  | 190  | 23g  | 10g  | 3g  | 0mg  | 350mg  | 5g  | 1g
fruit smiles - Fruit Snacks, 2 pouch  | 180  | 40g  | 1g  | 0g  | 0mg  | 30mg  | 28g  | 0g
Dinner  |   |   |   |   |   |   |   |
Hot Pockets - Pepperoni, 1 piece  | 320  | 34g  | 15g  | 11g  | 30mg  | 760mg  | 3g  | 2g
Water - Water, 1 cup  | 0  | 0g  | 0g  | 0g  | 0mg  | 0mg  | 0g  | 0g
Market - Banana, 1 banana  | 105  | 27g  | 0g  | 1g  | 0mg  | 1mg  | 14g  | 3g
Snacks  |   |   |   |   |   |   |   |
Frosted flakes - Frosted Flakes, 0.75 cup  | 110  | 27g  | 0g  | 1g  | 0mg  | 140mg  | 11g  | 1g
TOTAL:  | 1,722  | 247g  | 37g  | 59g  | 54mg  | 1,957mg  | 135g  | 8g

Exercises  | Calories  | Minutes  | Sets  | Reps  | Weight
Cardiovascular  |   |   |   |   |
Running (jogging), 5.2 mph (11.5 min mile)  | 152  | 17  |    |   |
Walking, 3.0 mph, mod. pace, walking dog  | 98  | 30  |    |   |
TOTALS:  | 250  | 47  | 0  | 0  | 0

I had an ok food choice. I exceeded the amount of protein and grains. But I was lacking fruits and vegetable.

I needed to add a little more protein in my meal. I was just under the amount of carbs and fats needed for a healthy diet. I need to add more protein, fruit, and vegetables for a right and healthy diet. Implications would be to walk or exercise more to burn more calories and fats. So I need to eat more of specific groups and work out the food groups I exceed in.

My calorie intake was almost spot on with the average amount needed. I need to lower sugars and raise sodium a little bit. If I continue to eat foods with high amounts of calories and sugar, I would gain weight faster than my average amount wanted.

# data[].attributes.body
Kate Ronan

Your Fitness Goals

Calories                                             1240

Carbohydrates                                155 g 50 %

Fat 41 g                                             30 %

Protein 62 g                                      20 %

|   |   |   |   |   |    |
Totals  | 1,220  | 18058   | 3626   | 4716   | 2,516  | 39  |
Your Daily Goal   | 1,240  | 15550   | 4130   | 6220   | 2,300  | 47  |
Remaining  | 20  | -25-   | 5-   | 15-   | -216  | 8  |
| Calories  kcal  | Carbs  g  | Fat  g  | Protein  g  | Sodium  mg  | Sugar  g  |

If every day were like today...   You'd weigh 119.8 lbs. in 5 weeks

October 11, 2016

Foods  | Calories  | Carbs  | Fat  | Protein  | Cholest  | Sodium  | Sugars  | Fiber
Lunch  |   |   |   |   |   |   |   |
Bosc - Pear, 148 g  | 86  | 23g  | 0g  | 1g  | 0mg  | 1mg  | 15g  | 5g
Canned corn - Corn, 1 cup  | 120  | 22g  | 2g  | 4g  | 0mg  | 720mg  | 14g  | 6g
Lean Pocket - Pizza Pockets, (4 small pockets)  | 560  | 82g  | 14g  | 24g  | 50mg  | 400mg  | 10g  | 4g
banana bread - Bread, 1 slice  | 200  | 35g  | 6g  | 4g  | 0mg  | 133mg  | 5g  | 1g
Dinner  |   |   |   |   |   |   |   |
Raising Cane's - Chicken Tender, 1 tender  | 127  | 9g  | 7g  | 7g  | 14mg  | 321mg  | 0g  | 0g
Raising Cane's - Chicken Tender, 1 tender  | 127  | 9g  | 7g  | 7g  | 14mg  | 321mg  | 0g  | 0g
TOTAL:  | 1,220  | 180g  | 36g  | 47g  | 78mg  | 2,116mg  | 44g  | 16g

Exercise notes

played an hour and a half of volleyball.

My food and Myplate were very similar. The only thing that I didn’t have was dairy. I might need to add a little more fruits and vegetables and subtract some grains from my meal. My meal compared pretty close to what I am supposed to have. I think I need to subtract some carbs, fats, and protein. If I continued to eat foods high in protein, carbs and fats then my health will decrease and I will gain weight. I ate the right amount of calories and didn’t go over my goal. The amount of sodium  I had was too high. The amount of sugar I had was low which is a good thing. The calories I ate was below my total goal of how many calories to eat a day. I should start eating foods that are lower in sodium. If I continue eating foods high in calories, sodium, and sugar I wont feel good, it will be harder for me to work out, and over the course of the year I might gain some weight.

# data[].attributes.body
Totals 950 118 47  46 41  28 12  1,006 50

Your Daily

Goal  1,200 150 50  40 30  60 20  2,300 45

Remaining 250 32 -  -6 -  32 -  1,294 -5

Calories  kcal Carbs  g Fat  g Protein  g Sodium  mg Sugar  g

Based on your total calories consumed for today, you are likely not eating enough.

For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men.

Completing your diary with fewer than the minimum calories noted above will not generate a news feed post for that day, or show a five-week weight projection.

Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiencies, unpleasant side effects & other serious health problems.

To safely meet your goals:

* Focus on consuming nutrient-rich foods and beverages

* Check your progress in MyFitnessPal throughout the day

* Add nutritious snacks between meals as needed

Daily Total / Goal  220 / 60  765 / 232

Weekly Total / Goal  220 / 300  765 / 1,160

In my opinion, my meal did compare a lot to my plate. I had a lot of fruit and grains and proteins. I could eat more vegetables. On this day I didn’t consume enough carbs but I was pretty close to the desired amount. I consumed more than enough fats but not by much. I didn’t eat nearly enough proteins which I can work on. To work on this I can add more protein to my daily diet. If this continues I wont have a lot of energy to get through the day. My calories are low for this day, my sodium was very low and I went over the amount of sugar by only 5 grams. Based on what I ate in this day, I need to have more foods with sodium. This is because I don’t have nearly enough.

# data[].attributes.body
My Fitness Pal - Kinsey Krieger

Calories      Carbs             Fat           Protein         Sodium       Sugar

Totals   1,194     98     52    81     1,686      64

Your

Daily Goal     1,329    166    44   66     2,300      50

Remaining      135      68      -8    -15     614      -14

If every day were like today...   You'd weigh 106.2 lbs. in 5 weeks

Based on your total calories consumed for today, you are likely not eating enough.

For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men.

Completing your diary with fewer than the minimum calories noted above will not generate a news feed post for that day, or show a five-week weight projection.

Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiencies, unpleasant side effects & other serious health problems.

To safely meet your goals:

* Focus on consuming nutrient-rich foods and beverages

* Check your progress in MyFitnessPal throughout the day

* Add nutritious snacks between meals as needed

Daily Nutrition Goals:

Calories   1200

Carbohydrates 150 g 50 %

Fat 40 g 30 %

Protein 60 g 20 %

Exercise:

I burned 129 calories by walking for 45 minutes.

Reflection:

In conclusion, my meal did compare to my plate that we did in class. The only thing that I didn’t have was carbs and I think I need to add more dairy and fruits to my meals that I eat.I think I can subtract grains from my meal plan so I can get more nutrients in other healthy foods. I still had 135 calories left in my meal plan. I had 68 carbs left over, but I went 8 over in my fats. I went 15 over in my protein and 14 over in my sugar, but I still had 614 left over in my sodium category. Looking back on my meal plan now, I would burn all my energy first from my carbs that I didn’t get enough of. My daily fat intake was 52,

which was 8 over my goal of what I was suppose to be consuming for fat. Next for looking at my energy, I would look at my protein which I consumed 81 for protein and my goal was 66, so I went 15 over for my protein. My sodium was the lowest. I did not get enough sodium for my meal plan, and my sugars were high because I went 14 over on it. No my calories don’t match my calories out because I am not doing enough exercise for what I am taking in. To make this equal I can exercise more and not eat as much unhealthy food as I do. If someone continues to eat too much sodium, calories, and sugar that is over their goal then their body can start to shut down, it can give them diabetes, and they can become over their weight limit.

# data[].attributes.body
Totals | 835 | 128  65  | 19  22  | 25  13  | 333 | 63 |
Your Daily Goal  | 1,200 | 150  50  | 40  30  | 60  20  | 2,300 | 45 |
Remaining | 365 | 22  21  | 21  45  | 35  34  | 1,967 | -18 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g

Daily Nutrition Goals

Calories

1200

Carbohydrates  150 g

50 %

Fat  40 g

30 %

Protein  60 g

20
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Apples - Apples, 1 medium apple | 80 | 22g | 0g | 0g | 0mg | 0mg | 16g | 5g
Skim Milk - Skim Milk, 1 cup | 80 | 11g | 0g | 8g | 5mg | 110mg | 11g | 0g
Lunch
Peanut Butter - Peanut Butter and Jelly Sandwich, 1 sandwich | 380 | 30g | 17g | 9g | 0mg | 155mg | 17g | 3g
Carrot sticks - Carrots, 6 sticks | 35 | 8g | 0g | 1g | 0mg | 65mg | 5g | 2g
bottle water - water, 8 oz | 0 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Dinner
Kroger - Pasta, 0.75 cup | 200 | 42g | 1g | 7g | 0mg | 0mg | 2g | 2g
Water - Water, 1 cup | 0 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Snacks
GoGo Squeez - Apple Sauce, 1 I pouch | 60 | 15g | 1g | 0g | 0mg | 3mg | 12g | 1gTOTAL: | 835 | 128g | 19g | 25g | 5mg | 333mg | 63g | 13gExercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Swimming laps, freestyle, light/moderate effort | 310 | 45 |
Walking, upstairs | 157 | 20 |
Marching band, playing instrument(walking) | 8 | 2 |  TOTALS: | 475 | 67 | 0 | 0 | 0

I had all of my grains, proteins ,fruits ,and veggie's and none of my my-plate selections were missing. now i could have more fruits and veggies but my grains could be lower.

my carbohydrates were at a ok amount but they could have been better. Same for my proteins and fat. I should have added more proteins and carbohydrate's but for the fat I had a ok amount. I should raise my implication on the portine and carbohydrates side.
My high  was in sodium and my low was in sugar.

No my calories in are not matching my calories out. Try and eat a more even amo8unt of sodium and sugar. My body and health could get to the stage of obese if I don't watch my sodium and sugar and also keep my proteins, grains, veggies , and fruit at a equal amount. I need  to try and keep them in the minimum area, not in the high area, not in the low area, the minimum area not to much not to little.

# data[].attributes.body
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Kellogg's - Chocolate Krave Cereal, 0.75 Cup (30g) | 120 | 24g | 4g | 2g | 0mg | 100mg | 11g | 3g
Caprisun-Lemonade - Drink, 1 pouch (177 mL) | 60 | 17g | 0g | 0g | 0mg | 15mg | 16g | 0g
Lunch
noodles - Noodles, 2 oz | 200 | 41g | 1g | 7g | 0mg | 0mg | 2g | 2g
Milk - Chocolate, 1 cup | 208 | 26g | 8g | 8g | 30mg | 150mg | 24g | 2g
Fazoli's - Bread Stick, 1 Bread Stick | 150 | 20g | 7g | 3g | 0mg | 290mg | 1g | 1g
Corn - Corn, 0.67 cup | 100 | 21g | 1g | 3g | 0mg | 0mg | 5g | 1g
Dinner
Pizza - Pizza, 4 slice | 117 | 13g | 4g | 6g | 0mg | 293mg | 0g | 0g
Sprite - Sprite, 250 ml | 70 | 17g | 0g | 0g | 0mg | 0mg | 17g | 0g
Snacks
Brownie - Brownie, 1 brownie | 160 | 13g | 11g | 3g | 95mg | 100mg | 11g | 1gTOTAL: | 1,185 | 192g | 36g | 32g | 125mg | 948mg | 87g | 10g

# data[].attributes.body
Totals | 1,760 | 250  58  | 61  32  | 43  10  | 1,605 | 98 |
Your Daily Goal  | 3,336 | 417  50  | 111  30  | 167  20  | 2,300 | 125 |
Remaining | 1,576 | 167  41  | 50  28  | 124  31  | 695 | 27 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g

Calories 2650
Carbohydrates  331 g 50 %

Fat  88 g 30 %

Protein  133 g 20 %

Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Cliff Bar - Chocolate Chip Bar, 68 g | 250 | 45g | 5g | 10g | 0mg | 150mg | 22g | 4g
Lunch
Peanut Butter - Peanut Butter and Jelly Sandwich, 1 sandwich | 380 | 30g | 17g | 9g | 0mg | 155mg | 17g | 3g
Entenmann's - Little Bites Muffins, 1 bag | 190 | 27g | 9g | 2g | 25mg | 150mg | 17g | 1g
Kroger - Cheddar Cheese Sandwich Crackers, 1 pkg (6 sandwich crackers) | 190 | 23g | 9g | 3g | 0mg | 300mg | 3g | 0g
Kroger - Nacho Cheese Tortilla Chips (Individual Bag), 1 oz (28g) | 140 | 19g | 6g | 2g | 0mg | 220mg | 1g | 1g
Anne's - Organic Bunny Fruit Snacks Summer Strawberry, 1 pkg | 70 | 18g | 0g | 0g | 0mg | 45mg | 10g | 0g
Dinner
Toast - Toast, 2 Slices | 100 | 20g | 1g | 4g | 0mg | 135mg | 3g | 1g
Snacks
Cliff Bar - Chocolate Chip Bar, 68 g | 250 | 45g | 5g | 10g | 0mg | 150mg | 22g | 4g
Kroger - Cheddar Cheese Sandwich Crackers, 1 pkg (6 sandwich crackers) | 190 | 23g | 9g | 3g | 0mg | 300mg | 3g | 0gTOTAL: | 1,760 | 250g | 61g | 43g | 25mg | 1,605mg | 98g | 14gExercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Walking, 3.0 mph, mod. pace | 434 | 120 |
Running (jogging), 7 mph (8.5 min mile) | 252 | 20 |  TOTALS: | 686 | 140 | 0 | 0 | 0

-my meals were pretty close to meeting my myplate. I had all the grains, proteins, and fruits but I did'nt have as much vegetables as I should have. I could have added a few more vegetables to my diet. I could have also ate a little less sugar.
-my meal had a little bit less than the amount of carbs, protein, and fat I was supposed to consume. I need to add just a little bit of everything. overall though I stayed pretty reasonable with all of my nutrients so I wasn't lacking to much. if I continue to eat meals that are high in protein, carbs and fat I will feel much better all the time, and i would get a lot stronger.
-I was low on calories but I had quite a bit of sugar and I was about average with sodium. my calories weren't quite matching my calories out they were a little low. To make these equal I need to get more calories per day to average out with my daily goal. if i continue to eat foods high in calories, sodium, and sugar i will begin to feel bad pretty much all the time, ill gain weight, and I won't be as strong

# data[].attributes.body
ODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Homemade - 3 Eggs, 3 eggs | 210 | 0g | 15g | 18g | 555mg | 210mg | 0g | 0g
Lunch
Simply Potatoes - Homestyle Slices, 1/2 cup cooked | 90 | 21g | 0g | 2g | 0mg | 75mg | 0g | 2g
Hormel - Sandwhich Makers Meatball, 3 meatballs | 160 | 9g | 9g | 10g | 30mg | 660mg | 2g | 2g
School Food - Broccoli, Steamed, 0.5 cup | 18 | 5g | 0g | 3g | 0mg | 10mg | 0g | 3g
Dinner
Grilled chicken - Chicken, 4 oz | 100 | 1g | 2g | 22g | 50mg | 110mg | 1g | 0g
Snacks
Austin Crackers - Peanut Butter Crackers, 1 package (39g) | 190 | 23g | 9g | 4g | 0mg | 300mg | 5g | 1gTOTAL: | 768 | 59g | 35g | 59g | 635mg | 1,365mg | 8g | 8gEXERCISES | Calories | Minutes | Sets | Reps | WeightCardiovascular
Walking, 2.5 mph, leisurely pace | 76 | 30 |
Bicycling, 16-20 mph, very fast (cycling, biking, bike riding) | 152 | 15 |  TOTALS: | 228 | 45 | 0 | 0 | 0
Calories

2370

Carbohydrates 296 g

50 %

Fat 79 g

30 %

Protein 119 g

20 %
Jacob Harper

1.Ididn’t get enough of any of the nutrients. I really need to start eating more if want to gain weight.  Eating more may also make me feel better as a person.

2.  I didn’t consume enough carbs, protein or fat.  If I am going to get more of these nutrients, I might start eating more meat and pastas. If I don’t get these nutrients, then I have a chance of a deficiency of nutrition. I will need to work hard at eating more of the right foods. Hopefully I will achieve that goal.

3.  All of my calories, sodium, and sugar were below normal.  Unfortunately, my calories in was not equivalent to my calories out. To meet this criteria, I am going to need to eat a lot more of everything. If I don’t get enough I may feel worse and suffer in other ways. �KI�>k$��6�

# data[].attributes.body
October 13, 2016

FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Almond Breeze - Vanilla Almond Milk Sweetened, 1 cup | 80 | 14g | 3g | 1g | 0mg | 150mg | 13g | 1g
General Mills - Honey Nut Cheerios - Cereal, 0.75 cup (28g) | 110 | 22g | 2g | 2g | 0mg | 160mg | 9g | 2g
Jones - Sausage, 3 links | 250 | 1g | 24g | 7g | 45mg | 380mg | 0g | 0g
Lunch
Smucker's - Uncrustable, 1 ea | 210 | 28g | 9g | 6g | 0mg | 240mg | 9g | 2g
Kashi - Peanut Peanut Butter Granola Bar, 2 Bar (35g) | 280 | 38g | 10g | 14g | 0mg | 170mg | 10g | 8g
Carrots, raw, 1 cup chopped | 52 | 12g | 0g | 1g | 0mg | 88mg | 6g | 4g
Dinner
Grilled chicken - Chicken, 4 oz | 100 | 1g | 2g | 22g | 50mg | 110mg | 1g | 0g
Rice - Mexican Rice, 0.25 cup | 199 | 29g | 8g | 3g | 0mg | 487mg | 5g | 2g
Tostitos - Queso Blanco Dip, 2 tbsp | 45 | 3g | 3g | 0g | 0mg | 210mg | 0g | 0gTOTAL: | 1,326 | 148g | 61g | 56g | 95mg | 1,995mg | 53g | 19gEXERCISES | Calories | Minutes | Sets | Reps | WeightCardiovascular
Marching band, playing instrument(walking) | 1,445 | 200 |  TOTALS: | 1,445 | 200 | 0 | 0 | 0

# data[].attributes.body
Calories

3210

Carbohydrates 401 g

50 %

Fat 107 g

30 %

Protein 161 g 20 %

Totals | 2,147 | 217 | 69 | 120 | 2,481 | 97 |
Your Daily Goal | 3,210 | 401 | 107 | 161 | 2,300 | 120 |
Remaining | 1,063 | 184 | 38 | 41 | -181 | 23 |  | Calorieskcal | Carbsg | Fatg | Proteing | Sodiummg | Sugarg |

If every day were like today...   You'd weigh 144.4 lbs in 5 weeks

FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
general mills - ceareal, 1 cup | 170 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Generic - Fbfa - Bannana, 100 grams | 89 | 23g | 0g | 1g | 0mg | 1mg | 12g | 3g
Lunch
Pork - Pork Tenderloin, 4 oz | 120 | 1g | 3g | 23g | 60mg | 60mg | 1g | 0g
Truscuit Crackers - Crackers, 7 crackers | 120 | 20g | 3g | 3g | 0mg | 160mg | 0g | 3g
Deans - Chocalate Milk, 1 cup | 180 | 27g | 5g | 8g | 0mg | 210mg | 25g | 25g
Dinner
Longhorn - Steak, 6 oz | 320 | 2g | 15g | 36g | 95mg | 530mg | 0g | 0g
Caesar salad - Salad, 1 plate | 200 | 10g | 14g | 5g | 60mg | 380mg | 2g | 2g
Idaho - Small Baked Potato, 2 -1/4" to 3-1/3" dia (173 g) | 129 | 30g | 0g | 4g | 0mg | 17mg | 1g | 2g
Zeal Protein Shake - Chocolate, 2 scoop (23g) | 200 | 16g | 3g | 28g | 44mg | 210mg | 6g | 10g
Snacks
Ice creams - Vanilla, 1 cup | 289 | 34g | 16g | 5g | 63mg | 115mg | 31g | 1g
Top Romen - Beef Noodles, 1.5 oz | 190 | 27g | 7g | 5g | 0mg | 760mg | 0g | 2g
Oranges - Orange, 1 c | 62 | 15g | 0g | 1g | 0mg | 0mg | 12g | 3g
Strudel, apple, 1 oz | 78 | 12g | 3g | 1g | 2mg | 38mg | 7g | 1gTOTAL: | 2,147 | 217g | 69g | 120g | 324mg | 2,481mg | 97g | 52g

1)My meal compared to my plate was good i had everything they wanted and some for almost every single peice of the plate.
2) i had alot of protein and carbs and fat but still not enough for my daily diet.
3)My calories ,sodium and sugers were good i had alittle to much fat and i had to less of calories and sugers but not by much . i can make these equel by eating alittle more but healthy stuff too not just snacks and fruit rollups

# data[].attributes.body
Totals | 1,760 | 250  58  | 61  32  | 43  10  | 1,605 | 98 |
Your Daily Goal  | 2,650 | 331  50  | 88  30  | 133  20  | 2,300 | 99 |
Remaining | 890 | 81  35  | 27  26  | 90  39  | 695 | 1 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g |

If every day were like today...    You'd weigh 136.1 lbs in 5 weeks

# data[].attributes.body
Carbohydrates 296 g

50 %

Fat 79 g

30 %

Protein 119 g

20 %

# data[].attributes.body
Totals | 2,020 | 205  41  | 89  40  | 93  19  | 3,555 | 106 |
Your Daily Goal  | 1,200 | 150  50  | 40  30  | 60  20  | 2,300 | 45 |
Remaining | -820 | -55  -  | -49  -  | -33  -  | -1,255 | -61 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g |

Calories

1200

Carbohydrates  150 g

50 %

Fat  40 g

30 %

Protein  60 g

20 %

Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberLunch
Tea - Tea, 1 cup | 50 | 10g | 1g | 1g | 0mg | 0mg | 10g | 0g
Sofo - 1/4 oz meatball, 12 meatballs | 190 | 6g | 12g | 14g | 70mg | 580mg | 1g | 1g
Dinner
Homeade - Cheeseburger With Mustard, Mayo and Ketchup, 1 Cheeseburger | 540 | 29g | 31g | 35g | 114mg | 900mg | 9g | 1g
Snacks
goldfish - goldfish, 1 cup | 140 | 0g | 5g | 0g | 0mg | 240mg | 0g | 0gTOTAL: | 920 | 45g | 49g | 50g | 184mg | 1,720mg | 20g | 2gExercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Walking, upstairs | 103 | 10 |
Walking, 3.5 mph, uphill | 23 | 3 |
Running (jogging), up stairs | 39 | 2 |  TOTALS: | 165 | 15 | 0 | 0 | 0

my meal did not compare to my plate because I don't have anything from the my plate except for grains. I could add fruits and vegtables. i cant subtract anything. my meal compared to the proteins,carbohydrates, and fat I was supposed to consume because I kinda consumed them.my calories in azwxserftvbuhynjmi,ko

# data[].attributes.body
Calories 1660

Carbohydrates 208 g 50 %

Fat 55 g 30 %

Protein 83 g 20 %

Totals | 1,260 | 233 | 30 | 19 | 1,760 | 83 |
Your Daily Goal | 1,660 | 208 | 55 | 83 | 2,300 | 62 |
Remaining | 400 | -25 | 25 | 64 | 540 | -21 |  | Calorieskcal | Carbsg | Fatg | Proteing | Sodiummg | Sugarg |

If every day were like today...   You'd weigh 93.5 lbs in 5 weeks

# data[].attributes.body
Totals | 596 | 24  16  | 28  41  | 67  43  | 497 | 17 |
Your Daily Goal  | 1,380 | 173  50  | 46  30  | 69  20  | 2,300 | 52 |
Remaining | 784 | 149  78  | 18  21  | 2  1  | 1,803 | 35 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g |

Calories 1380

Carbohydrates  173 g 50 %

Fat  46 g 30 %

Protein  69 g 20 %

Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Bread, wheat, toasted, 1 oz | 89 | 16g | 1g | 4g | 0mg | 170mg | 2g | 1g
Lunch
Homestyle - Grilled Chicken Breast, 1 cup, chopped or diced | 335 | 0g | 19g | 38g | 123mg | 115mg | 0g | 0g
Dinner
Fried - Chicken Wings, 1 wing | 110 | 2g | 8g | 24g | 95mg | 210mg | 0g | 0g
Snacks
Grapes - Grapes, 1 cup | 62 | 6g | 0g | 1g | 0mg | 2mg | 15g | 1gTOTAL: | 596 | 24g | 28g | 67g | 218mg | 497mg | 17g | 2gExercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Running (jogging), 10 mph (6 min mile) | 490 | 30 |  TOTALS: | 490 | 30 | 0 | 0 | 0

1)my meal could compare to My Plate because I hade my protein and grains. I needed my vegetable's and dairy. I could subtract the fried chicken for dinner because it had fat in it.
2)my meal compared to the protein carbohydrates and fat I was supposed to consume because I had all three of that. the carbohydrates here in my grilled chicken just like protein. and my fat was in the fried chicken I had. I need to add dairy and fruits, and I need to subtract fat. if I keep getting protein carbohydrates and fat in my body I could build more muscle.
3)what was high was fat because of the fried chicken. the low was sugar with 2%.i can make this equal by not eating the skin???. what can happen is you will gain weight

# data[].attributes.body
October 12, 2016

FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Almond Breeze - Vanilla Almond Milk Sweetened, 1 cup | 80 | 14g | 3g | 1g | 0mg | 150mg | 13g | 1g
General Mills - Honey Nut Cheerios - Cereal, 0.75 cup (28g) | 110 | 22g | 2g | 2g | 0mg | 160mg | 9g | 2g
Lunch
Smucker's - Uncrustable, 1 ea | 210 | 28g | 9g | 6g | 0mg | 240mg | 9g | 2g
Carrots, raw, 1 cup chopped | 52 | 12g | 0g | 1g | 0mg | 88mg | 6g | 4g
Kashi - Peanut Peanut Butter Granola Bar, 1 Bar (35g) | 140 | 19g | 5g | 7g | 0mg | 85mg | 5g | 4g
Dinner
Mcchicken - Mcchicken, 1 sandwich | 360 | 40g | 16g | 14g | 35mg | 800mg | 5g | 2g
Mcdonald's - Small Fries, 2.6 oz (75g) | 230 | 29g | 11g | 3g | 0mg | 160mg | 0g | 3g
Snacks
Fugi Apple - Apples, 1 medium apple | 60 | 25g | 0g | 0g | 0mg | 0mg | 17g | 7gTOTAL: | 1,242 | 189g | 46g | 34g | 35mg | 1,683mg | 64g | 25g

# data[].attributes.body
October 12, 2016

FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Smuckers - Uncrustables Pb & Grape 2.8 oz Sandwich, 1 Sandwich | 330 | 35g | 17g | 10g | 0mg | 330mg | 14g | 3g
Milk - Reduced fat, 2% milkfat, 1 cup | 122 | 11g | 5g | 8g | 20mg | 100mg | 12g | 0g
Lunch
Carrot - Carrots, 6 ounces | 70 | 16g | 0g | 2g | 0mg | 0mg | 10g | 4g
School - Chicken nuggets, 5 nuggets | 150 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Dinner
Little Caesars - Pepperoni Pizza, 1 Slice(1/8 of pizza) | 280 | 32g | 11g | 14g | 25mg | 560mg | 3g | 2g
Snacks
Sliced Apples - Sliced Apples, 10 g | 5 | 1g | 0g | 0g | 0mg | 0mg | 1g | 0g
Grapes - Raw, 3 cup | 185 | 47g | 1g | 2g | 0mg | 6mg | 45g | 2gTOTAL: | 1,142 | 142g | 34g | 36g | 45mg | 996mg | 85g | 11gEXERCISES | Calories | Minutes | Sets | Reps | WeightCardiovascular
Running (jogging), 9 mph (6.5 min mile) | 694 | 45 |
Basketball, shooting baskets | 116 | 25 |
Walking, 2.5 mph, leisurely pace | 310 | 42 |  TOTALS: | 1,120 | 112 | 0 | 0 | 0
My meal compared to my plate was not very equivalent because I was missing a lot of dairy products and I had way too much sodium. I need to add more bread and other foods that are high in carbohydrates just early in the morning. I'll need the fuel to get through school and basketball right after. Protein is no problem for me though, and neither are the good fats. I got plenty of those two and it wasn't to much. I maintain my weight if I keep up the diet. It would take minor implications. i want to gain weight with muscle rather than losing weight. I had a high amount of sodium and low sugar levels. My calorie intake was just as equal as my calories out. If I start eat foods high in fat, sodium and empty calories, I will gain weight but it won't be the weight i want to gain.

# data[].attributes.body
Calorieskcal | Carbsg | Fatg | Proteing | Sodiummg | Sugarg
Big Texas - Cinnamon Roll, 113 g | 400 | 57 | 18 | 5 | 420 | 31 |
Water - Water, 1 cup | 0 | 0 | 0 | 0 | 0 | 0 |
Add Food Quick Tools | 400 | 57 | 18 | 5 | 420 | 31 |
Lunch
QT - Chicken Sandwich, 1 per container | 250 | 27 | 6 | 23 | 1,030 | 5 |
1% Milk - 1% Milk, 0.42 cup | 110 | 12 | 3 | 9 | 120 | 12 |
Fries - Fries, 1 cup | 110 | 20 | 3 | 2 | 0 | 0 |
Add Food Quick Tools | 470 | 59 | 12 | 34 | 1,150 | 17 |
Dinner
Pizza - Pizza, 4 slice | 117 | 13 | 4 | 6 | 293 | 0 |
Mtn Dew - 20oz Bottle, 20 oz | 290 | 77 | 0 | 0 | 105 | 77 |
Add Food Quick Tools | 407 | 90 | 4 | 6 | 398 | 77 |
Snacks
Pretzel Thins - Pretzel, 11 pretzels | 110 | 23 | 2 | 3 | 330 | 2 |
Add Food Quick Tools | 110 | 23 | 2 | 3 | 330 | 2 |
|
Totals | 1,387 | 229 | 36 | 48 | 2,298 | 127 |
Your Daily Goal | 1,640 | 205 | 55 | 82 | 2,300 | 62 |
Remaining | 253 | -24 | 19 | 34 | 2 | -65 |  | Calorieskcal | Carbsg | Fatg | Proteing | Sodiummg | Sugarg

# data[].attributes.body
Marching band, playing instrument(walking)  |  120  |  617 Daily Nutrition Goals

Edit

Calories

1200

Carbohydrates  150 g

50 %

Fat  40 g

30 %

Protein  60 g
Totals | 713 | 88  56  | 18  26  | 30  18  | 1,113 | 17 |
Your Daily Goal  | 1,200 | 150  50  | 40  30  | 60  20  | 2,300 | 45 |
Remaining | 487 | 62  44  | 22  35  | 30  21  | 1,187 | 28 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Rasberries - Rasberries, 1 cup | 65 | 15g | 1g | 2g | 0mg | 1mg | 5g | 8g
Sphere - Balckberry, 100 g | 50 | 8g | 0g | 1g | 0mg | 0mg | 8g | 6g
Lunch
Pepporni Sausage Pieces - Pepporni Sausage Pieces, 10 piece | 10 | 0g | 1g | 0g | 0mg | 35mg | 0g | 0g
Kraft - Slice of Cheese, 10 slice | 60 | 1g | 5g | 4g | 5mg | 220mg | 2g | 0g
Dinner
Chilis - Chili, 1 cup | 128 | 9g | 6g | 15g | 0mg | 257mg | 0g | 3g
Cooked Veggies - Cooked Veggies, 1 cup | 100 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g
Snacks
Snyders of Hanover - Mini Pretzals, 1 bag 1.5 oz. | 160 | 35g | 0g | 4g | 0mg | 350mg | 1g | 1g
Pepperidge - Goldfish, 55 pieces (1 cup) | 140 | 20g | 5g | 4g | 5mg | 250mg | 1g | 1gTOTAL: | 713 | 88g | 18g | 30g | 10mg | 1,113mg | 17g | 19gExercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Basketball, nongame, general | 231 | 30 |
Walking, 2.0 mph, slow pace | 112 | 35 |  TOTALS: | 343 | 65 | 0 | 0 |

Question 1: My meal is like MyPlate because is has most of what I need to have on my plate. What I have on my plate is fruits, vegetables, I  am getting my dairy, a little bit of grain. I could add a little bit more grains and a little bit more dairy.
Question 2:

# data[].attributes.body
Daily Nutrition Goals

Calories

1200

Carbohydrates 150 g

50 %

Fat 40 g

30 %

Protein 60 g

20 %

# data[].attributes.headline
Calories        1200      Carbohydrates 150 g        50 % Fat 40 g        30 % Protein 60 g        20 %

# data[].attributes.subject
Calories        1200      Carbohydrates 150 g        50 % Fat 40 g        30 % Protein 60 g        20 %

# data[].attributes.body
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Toast and Butter - Toast and Butter, 1 slice | 100 | 0g | 11g | 0g | 30mg | 0mg | 0g | 0g
Lunch
rolls - Pizza Rolls, 1 roll | 220 | 26g | 9g | 7g | 10mg | 410mg | 2g | 1g
Grandmas - Chocolate Chip Cookie, 1 cookie | 170 | 22g | 9g | 2g | 5mg | 110mg | 11g | 1g
Corn - Corn, 0.67 cup | 100 | 21g | 1g | 3g | 0mg | 0mg | 5g | 1g
Milk - Chocolate, 1 cup | 208 | 26g | 8g | 8g | 30mg | 150mg | 24g | 2g
Dinner
Tyson - Steak, 3 oz | 140 | 1g | 6g | 18g | 55mg | 500mg | 0g | 0g
Eurest - Mashed Potatoes, 0.5 cup | 107 | 16g | 4g | 2g | 12mg | 163mg | 1g | 1g
Brocolli - Brocolli, 100 g | 34 | 7g | 0g | 3g | 0mg | 0mg | 2g | 3g
Sprite - Sprite, 250 ml | 70 | 17g | 0g | 0g | 0mg | 0mg | 17g | 0g
Snacks
Fiber One - Fruit Snacks, 1 pouch | 70 | 19g | 0g | 0g | 0mg | 25mg | 10g | 3g
Cookies - Brownies, 1 oz | 115 | 18g | 5g | 1g | 5mg | 88mg | 10g | 1gTOTAL: | 1,334 | 173g | 53g | 44g | 147mg | 1,446mg | 82g | 13g

# data[].attributes.body
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Toast - Toast, 1 pc | 100 | 20g | 1g | 4g | 0mg | 135mg | 3g | 1g
Costco - Egg, 1 egg | 80 | 1g | 5g | 7g | 210mg | 80mg | 0g | 0g
Toast - Toast, 1 pc | 100 | 20g | 1g | 4g | 0mg | 135mg | 3g | 1g
Lunch
School Lunch - Breaded Chicken Sandwhich, 1 whole | 340 | 38g | 13g | 21g | 73mg | 737mg | 0g | 3g
School Cafeteria - French Fries, 1/4 cup cooked | 53 | 9g | 1g | 1g | 0mg | 0mg | 0g | 1g
School Food - Broccoli, Steamed, 0.5 cup | 18 | 5g | 0g | 3g | 0mg | 10mg | 0g | 3g
Milk - Chocolate, 1 cup | 208 | 26g | 8g | 8g | 30mg | 150mg | 24g | 2g
Dinner
Stouffer's - Chicken Fettucini Alfredo, 1 tray | 450 | 37g | 24g | 21g | 55mg | 780mg | 6g | 3g
Stouffer's - Chicken Fettucini Alfredo, 1 tray | 450 | 37g | 24g | 21g | 55mg | 780mg | 6g | 3g
Snacks
Utz - Potato Chips (Regular), 1 oz (about 20 chips) | 150 | 14g | 9g | 2g | 0mg | 95mg | 0g | 1gTOTAL: | 1,949 | 207g | 86g | 92g | 423mg | 2,902mg | 42g | 18g

# data[].attributes.body
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | FiberBreakfast
Chocolate cereal - Cereal, 1 cup | 120 | 26g | 1g | 1g | 0mg | 150mg | 13g | 0g
Lunch
Chicken Stripss - Chicken Stripss, 4 oz | 150 | 0g | 5g | 0g | 30mg | 0mg | 0g | 0g
Dinner
Generic - Serloin Steak, 4 oz. | 241 | 0g | 17g | 20g | 59mg | 55mg | 0g | 0g
Mashed - Potatoes, 156 g | 156 | 17g | 9g | 4g | 25mg | 73mg | 2g | 2g
Snacks
Welch's - Gummies, 1 pkg | 80 | 19g | 0g | 1g | 0mg | 10mg | 11g | 0g
Kellogg's - Pop Tart - Cookies & Cream, 50 g | 190 | 35g | 5g | 2g | 0mg | 300mg | 19g | 1g
Lay's - Plain Potato Chips, 1 oz chips | 160 | 15g | 10g | 2g | 0mg | 170mg | 1g | 1gTOTAL: | 1,097 | 112g | 47g | 30g | 114mg | 758mg | 46g | 4gExercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Running (jogging), 6 mph (10 min mile) | 73 | 10 |  TOTALS: | 73 | 10 | 0 | 0 | 0

Exercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Running (jogging), 6 mph (10 min mile) | 73 | 10 |
Walking, 2.5 mph, leisurely pace | 13 | 6 |  TOTALS: | 86 | 16 | 0 | 0 | 0

Questions:
- my meal was almost like MyPlate besides I was missing fruits and dairy. I can add yogurt or milk, and more fruits such as strawberries. I can subtract my amount of snacks and protein. I ate mostly protein and had 2 snacks.
- I could have more sugars and fats added to my meal. for fats I was supposed to get 74 and I only reached 27. for sugars I was supposed to get 83 and only reached 37. you will increase in weight and become unhealthy. too much fat can be stored and become visible. too much protein can cause unhealthy weigh gain and so will carbohydrates.
-  sodium, calories and sugar were low because of the exercise I did. I can take in more of these and when I exercise it will be a higher amount so this will make them equal. you will have unhealthy weigh gain or obtain higher or lower blood pressure and could result in seizures.

# data[].attributes.body
Calories 1380

Carbohydrates  173 g 50 %

Fat  46 g 30 %

Protein  69 g 20 %

# data[].attributes.body
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber
Breakfast
Vinacafe - Coffee, 1 sachet | 85 | 14g | 2g | 1g | 11mg | 11mg | 10g | 0g
Lunch
Christians Chicken - Chicken, 237 g | 90 | 2g | 1g | 18g | 45mg | 550mg | 0g | 0g
Dinner
Wendy's - Son of Baconater, 1 burger | 630 | 37g | 40g | 34g | 130mg | 1,650mg | 8g | 2g
Snacks
Honey Bun, 1 bun | 340 | 45g | 15g | 5g | 0mg | 210mg | 22g | 1gTOTAL: | 1,145 | 98g | 58g | 58g | 186mg | 2,421mg | 40g | 3g
Exercises | Calories | Minutes | Sets | Reps | WeightCardiovascular
Walking, 2.0 mph, slow pace | 62 | 30 |  TOTALS: | 62 | 30 | 0 | 0 | 0

QUESTIONS:

My meal was a basically the same was MyPlate and I miss the grains and the dairy part but I had the protein, the carbs, and fat.

# data[].attributes.body
Calories

1570

Carbohydrates  196 g

50 %

Fat  52 g

30 %

Protein  79 g

20 %
Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Add Food Quick Tools  Quick add calories Copy yesterday Copy from date Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Saturday, October 15 Friday, October 14 Tomorrow Today Yesterday Monday, October 10 Sunday, October 9 |   |      |      |      |   |   |
Lunch
Chiken - Chiken Breast, 150 g | 187 | 0 0 | 6 29 | 32 71 | 0 | 0 |
Rice - Mexican Rice, 0.25 cup | 199 | 29 56 | 8 37 | 3 7 | 487 | 5 |
Add Food Quick Tools  Quick add calories Remember meal Copy yesterday Copy from date Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Saturday, October 15 Friday, October 14 Tomorrow Today Yesterday Monday, October 10 Sunday, October 9 | 386 | 29  30  | 14  33  | 35  37  | 487 | 5 |
Dinner
Add Food Quick Tools  Quick add calories Copy yesterday Copy from date Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Saturday, October 15 Friday, October 14 Tomorrow Today Yesterday Monday, October 10 Sunday, October 9 |   |      |      |      |   |   |
Snacks
Add Food Quick Tools  Quick add calories Copy yesterday Copy from date Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Saturday, October 15 Friday, October 14 Tomorrow Today Yesterday Monday, October 10 Sunday, October 9 |   |      |      |      |   |

# data[].attributes.body
Calories

1200

Carbohydrates  150 g

50 %

Fat  40 g

30 %

Protein  60 g
20 %
Totals | 1,376 | 151  48  | 49  35  | 51  17  | 664 | 64 |
Your Daily Goal  | 1,200 | 150  50  | 40  30  | 60  20  | 2,300 | 45 |
Remaining | -176 | -1  -  | -9  -  | 9  -  | 1,636 | -19 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Breakfast |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Kiks - Kiks, 100 g | 502 | 61 49 | 25 45 | 7 6 | 0 | 37 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Sunday, October 16 Saturday, October 15 Tomorrow Today Yesterday Tuesday, October 11 Monday, October 10 | 502 | 61  49  | 25  45  | 7  6  | 0 | 37 |
Lunch
Earths pride - Chicken Burger, 1 patty | 130 | 0 0 | 5 33 | 21 67 | 65 | 0 |
Cookies - Cookies, 11 ,8 g | 150 | 9 64 | 2 36 | 0 0 | 0 | 3 |
Fries - Fries, 1 cup | 110 | 20 70 | 3 23 | 2 7 | 0 | 0 |
Milk - Milk, 0.5 cup | 45 | 0 - | 0 - | 0 - | 0 | 0 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Sunday, October 16 Saturday, October 15 Tomorrow Today Yesterday Tuesday, October 11 Monday, October 10 | 435 | 29  39  | 10  30  | 23  31  | 65 | 3 |
Dinner
Homemade - Beefaroni, 1.5 cup | 254 | 33 51 | 7 23 | 16 26 | 460 | 8 |
Nature's Own - Butter Bread, 1 slice (26g) | 60 | 12 74 | 1 7 | 3 19 | 95 | 1 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Sunday, October 16 Saturday, October 15 Tomorrow Today Yesterday Tuesday, October 11 Monday, October 10 | 314 | 45  55  | 8  22  | 19  23  | 555 | 9 |
Snacks
Ice creams - Chocolate, 1 individual (3.5 fl oz) | 125 | 16 50 | 6 44 | 2 6 | 44 | 15 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6 Wednesday, October 5Copy to which date?Sunday, October 16 Saturday, October 15 Tomorrow Today Yesterday Tuesday, October 11 Monday, October 10 | 125 | 16  51  | 6  43  | 2  6  | 44 | 15 |
|
Totals | 1,376 | 151  48  | 49  35  | 51  17  | 664 | 64 |
Your Daily Goal  | 2,173 | 272  50  | 72  30  | 109  20  | 2,300 | 81 |
Remaining | 797 | 121  52  | 23  22  | 58  26  | 1,636 | 17 |  |  Calories kcal |  Carbs g |  Fat g |  Protein
Breakfast |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g
Kiks - Kiks, 100 g | 502 | 61 49 | 25 45 | 7 6 | 0 | 37 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Wednesday, October 12 Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 502 | 61  49  | 25  45  | 7  6  | 0 | 37 |
Lunch
Fairgrounds - Corndog, 2 corn dog | 250 | 25 45 | 11 44 | 6 11 | 670 | 8 |
Milk - Milk, 0.5 cup | 45 | 0 - | 0 - | 0 - | 0 | 0 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Wednesday, October 12 Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 295 | 25  45  | 11  44  | 6  11  | 670 | 8 |
Dinner
Chef Boyardee - Beef Ravioli, 1 cup (246g) | 220 | 31 58 | 7 29 | 7 13 | 750 | 5 |
Nature's Own - Butter Bread, 1 slice (26g) | 60 | 12 74 | 1 7 | 3 19 | 95 | 1 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Wednesday, October 12 Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 280 | 43  61  | 8  25  | 10  14  | 845 | 6 |
Snacks
Resse's - Peanut Butter Cup, 1 package | 210 | 24 41 | 13 50 | 5 9 | 150 | 21 |
Add Food Quick Tools  Quick add calories Remember meal Copy from date Copy to today Copy to date Copy from which date? Wednesday, October 12 Tuesday, October 11 Monday, October 10 Sunday, October 9 Saturday, October 8 Friday, October 7 Thursday, October 6Copy to which date?Monday, October 17 Sunday, October 16 Tomorrow Today Yesterday Wednesday, October 12 Tuesday, October 11 | 210 | 24  41  | 13  50  | 5  9  | 150 | 21 |
|
Totals | 1,287 | 153  49  | 57  41  | 28  10  | 1,665 | 72 |
Your Daily Goal  | 1,200 | 150  50  | 40  30  | 60  20  | 2,300 | 45 |
Remaining | -87 | -3  -  | -17  -  | 32  -  | 635 | -27 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar

# data[].attributes.body
Daily Nutrition Goals

Edit

Calories

1640

Carbohydrates 205 g

50 %

Fat 55 g

30 %

Protein 82 g

20 %

# data[].attributes.body
Calories 2650

Carbohydrates  331 g  50 %

Fat  88 g  30 %

Protein  133 g 20 %

# data[].attributes.body
Calories 1800

Carbohydrates  225 g 50 %

Fat  60 g  30 %

Protein  90 g 20 %
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber
Breakfast
Cheerios - Dry, 1 cup cereal | 100 | 20g | 2g | 3g | 0mg | 160mg | 1g | 3g
Lunch
Lay's - Jalapeño Kettle Chips, 15 chips | 150 | 16g | 9g | 2g | 0mg | 130mg | 1g | 1g
Tea - Tea, 1 cup | 50 | 10g | 1g | 1g | 0mg | 0mg | 10g | 0g
goldfish - goldfish, 1 cup | 140 | 0g | 5g | 0g | 0mg | 240mg | 0g | 0g
Dinner
Shoprite - Beef, London Broil, 3 oz | 155 | 0g | 6g | 23g | 65mg | 49mg | 0g | 0g
Eurest - Mashed Potatoes, 0.5 cup | 107 | 16g | 4g | 2g | 12mg | 163mg | 1g | 1g
Gravy - Gravy, 0.5 cup | 50 | 6g | 2g | 2g | 10mg | 540mg | 2g | 0g
Vegetables - Corn, 0.5 cup | 60 | 11g | 1g | 2g | 0mg | 260mg | 5g | 2gTOTAL: | 812 | 79g | 30g | 35g | 87mg | 1,542mg | 20g | 7g

Totals | 812 | 79  44  | 30  37  | 35  19  | 1,542 | 20 |
Your Daily Goal  | 1,800 | 225  50  | 60  30  | 90  20  | 2,300 | 68 |
Remaining | 988 | 146  54  | 30  25  | 55  21  | 758 | 48 |  |  Calories kcal |  Carbs g |  Fat g |  Protein g |  Sodium mg |  Sugar g

Exercises | Calories | Minutes | Sets | Reps | Weight
Cardiovascular
Running (jogging), 7.5 mph (8 min mile) | 102 | 8 |
Walking, 2.5 mph, downhill | 29 | 10 |  TOTALS: | 131 | 18 | 0 | 0 | 0

My meal was basically the same as the MyPlate, the only thing I was missing was the grains and the dairy part but I had the protein, the carbs, and the vegetables. Because I missed the dairy and the grain I could add whole wheat grain bread to my dinner and maybe a glass of milk.

Well throughout my meal I was short on all 3 nutrients. My goal for carbohydrates is 1,931 grams and I only reached 657 grams. My goal for fats was 64 grams and I only reached 24 grams. And lastly, my goal for proteins was 97 grams and I only reached 12 grams. So, my proteins and carbs need the most attention. if I continue to eat meals high in proteins, carbs, and fats then there is a chance that it could negatively effect my body if I don't exercise.

Out of calories, sodium and sugar I was highest in sodium and a count of 1.493 grams. The calories I was putting in was 657 grams and the calories I was putting out was around 131 grams. What I can do to make this equal is by counting up how much calories I eat and then calculating how much exercise I need to do to match it. If I continue eating foods high in calories, sodium, and sugar I could obtain higher or lower blood pressure or I could become obese.

# data[].attributes.body
Calories  1550

Carbohydrates  194 g 50 %

Fat  52 g 30 %

Protein  78 g  20 %
Breakfast | Calories kcal | Carbs g | Fat g | Protein g | Sodium mg | Sugar g
Frosted flakes - Frosted Flakes, 0.75 cup | 110 | 27 96  | 0 0  | 1 4  | 140 | 11 |
| 110 | 27 96  | 0 0  | 1 4  | 140 | 11 |
Lunch |  |  |  |  |  |  |
Fries - Fries, 1 cup | 110 | 20 70  | 3 23  | 2 7  | 0 | 0 |
| 110 | 20 70  | 3 23  | 2 7  | 0 | 0 |
Dinner |  |  |  |  |  |  |
Spagetti - Spagetti, 100 g | 358 | 73 83  | 1 3  | 12 14  | 0 | 3 |
| 358 | 73 84  | 1 3  | 12 13  | 0 | 3 |
Snacks |  |  |  |  |  |  |
|   |      |      |      |   |   |
|   |
Totals | 578 | 120 83  | 4 6  | 15 11  | 140 | 14 |
Your Daily Goal  | 1,550 | 194 50  | 52 30  | 78 20  | 2,300 | 58 |
Remaining | 972 | 74 30  | 48 44  | 63 26  | 2,160 | 44 |
| Calories kcal | Carbs g | Fat g | Protein g | Sodium mg | Sugar g |

Based on your total calories consumed for today, you are likely not eating enough.

For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men.

Completing your diary with fewer than the minimum calories noted above will not generate a news feed post for that day, or show a five-week weight projection

Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiencies, unpleasant side effects & other serious health problems.

To safely meet your goals:

Focus on consuming nutrient-rich foods and beverages

Check your progress in MyFitnessPal throughout the day

Add nutritious snacks between meals as needed