A College freshman, a female between 19-30, was asked to keep a food diary for four days. Three of the days were to be work days and the fourth day was to be a weekend day. Foods were analyzed by the following: calories, grams of protein, total grams of fat, total grams of saturated fat, grams of dietary fiber, and measurable amounts of calcium, iron, vitamins C and E, folate, B12, zinc and sodium.
Dietary Analysis
Food Diary
Monday, July
Breakfast: banana, apple, coffee (black)
Lunch: low fat yogurt (vanilla)
Snack: Quaker Chewy granola bar (chocolate chip)
Dinner: two slices thin crust pepperoni pizza
Tuesday, July
Breakfast: banana, apple, coffee (black)
Lunch: low fat yogurt (black cherry)
Snack: low fat yogurt (mango)
Dinner: pepperoni pizza (one slice), garden salad, cherry popsicle
Wednesday, July
Breakfast: low fat yogurt (blueberry)
Lunch: McDonald's hamburger, small fries, large diet Coke
Dinner: Hot dog with bun, 2 light beers, 1 bag potato chips, 1 cup potato salad, 1.5 cups garden salad (no dressing), 2 s'mores (2 graham crackers, 2 large marshmallows, 1/2 Hershey bar)
Thursday, July
Breakfast: black coffee
Lunch: apple, diet Coke
Dinner: cheeseburger, ear of corn, 2 beers, 2 chocolate chip cookies
Nutrition Analysis
banana: 200 calories, 2 protein (grams), 1 total fats (grams), 0 saturated fats (grams), 6 dietary fiber (grams), 11.3 mg calcium, 0.6 mg iron, 19.6 mg vitamin C, .2 mg vitamin E, 45 mcg, folate, 0 vitamin B12, .3 mg zinc, 2.3 mg sodium apple: 65 calories, 0 protein (grams), 0 total fats (grams), 0 saturated fats (grams), 3 dietary fiber (grams), 7.5 mg calcium, .1 mg iron, 5.7 mg vitamin C, .2 mg vitamin E, 3.8 mcg folate, 0 vitamin B12, 0 zinc, 1.3 mg sodium low fat yogurt (vanilla): 208 calories, 12 protein (grams), 3 total fats (grams), 2 saturated fats (grams), 0 dietary fiber (grams), 2 mg calcium, .2 mg iron, 2 mg vitamin C, 0 vitamin E, 27 mcg folate, 1.3 mcg vitamin B12, 2 mg zinc, 162 mg sodium pepperoni pizza (per slice): 324 calories, 14 protein (grams), 13 total fats (grams), 5 saturated fats (grams), 2 dietary fiber (grams), 146 mg calcium, 2.8 mg iron, 0 vitamin C, 1.2 vitamin E, 0 folate, .7 mcg vitamin B12, 1.5 mg zinc, 608 mg sodium low fat yogurt (fruit): 238 calories, 11 protein (grams), 3 total fats (grams), 2 saturated fats (grams), 0 dietary fiber (grams), 384 mg calcium, .2 mg iron, 1.6 mg vitamin C, 0 vitamin E, 22.7 mcg folate, 1.2 mcg vitamin B12, 1.9 mg zinc, 148 mg sodium garden salad: 33 calories, 3 protein (grams), 0 total fats (grams), 0 saturated fats (grams), 0 dietary fiber (grams), 26.9 mg calcium, 1.3 mg iron, 48 mg vitamin C, 0 vitamin E, 76.6 mcg folate, 0 vitamin B12, .4 zinc, 53.8 mg sodium cherry popsicle (sugar free): 12 calories, 0 protein (grams),0 total fats (grams), 0 saturated fats (grams), 0 dietary fiber (grams), 0 calcium, 0 iron, vitamin C, 0 vitamin E, folate, vitamin B12 0, zinc, sodium
McDonald's hamburger: 265 calories, 13 protein (grams), 10 total fats (grams), 3 saturated fats (grams), 1 dietary fiber (grams), 127 mg calcium, 2.8 mgiron, 0.6 mg vitamin C, 0 vitamin E, 67.2 mcg folate, 0.9 mcg vitamin B12,2 mg zinc, 532 mg sodium
McDonald's French fries (small): 209 calories, 3 protein (grams), 10 total fats (grams), 2 saturated fats (grams), 2 dietary fiber (grams), 6.9 mg calcium, 0.5 mg iron, 8.2 mg vitamin C, 0 vitamin E, 0 folate, 0 vitamin B12, 0 zinc, 134 mg sodium
Diet Coke: 0 calories, 0 protein (grams), 0 total fats (grams), 0 saturated fats (grams), 0 dietary fiber (grams), 0 calcium, 0 iron, 0 vitamin C, 0 vitamin E, 0 folate, 0 vitamin B12, 0 zinc, 20 mg sodium hot dog with bun: 280 calories, 11 protein (grams), 17 total fats (grams), 6 saturated fats (grams), 1 dietary fiber (grams), 40 mg calcium, 1.4 mg iron, 0 vitamin C, 0 vitamin E, 0 folate, 0 vitamin B12, 0 zinc, 710 mg sodium light beer (each): 108 calories, 0 protein (grams), 0 total fats (grams), 0 saturated fats (grams), 0 dietary fiber (grams), 1.2 mg calcium, 0 iron, 0 vitamin C, 0 vitamin E, 7.2 mg folate, 0 vitamin B12, 0 zinc, 10.8 mg sodium potato chips: 310 calories, 3.75 protein (grams), 20 total fats (grams), 6 saturated fats (grams), 2.5 dietary fiber (grams), 13.6 mg calcium, .9 mg iron, 10 mg vitamin C, 3.8 mg vitamin E, 42.5 mcg folate, 0 vitamin B12, 1.2 mg zinc, 298 mg sodium potato salad: 357 calories, 7 protein (grams), 20 total fats (grams), 4 saturated fats (grams), 3 dietary fiber (grams), 47.5 mg calcium, 1.6 mg iron, 25 mg vitamin C, 0 vitamin E, 17.5 mcg folate, 0 vitamin B12, .8 mg zinc, 1322 mg sodium graham cracker (each): 119 calories, 2 protein (grams), 3 total fats (grams), 0 saturated fats (grams), 1 dietary fiber (grams), 22.1 mg calcium, 1.2 mg iron, 0 vitamin C, 0 vitamin E, 12.9 folate, 0 vitamin B12, .5 mg zinc, 184 mg sodium marshmallow (each): 22 calories, 0 protein (grams), 0 total fats (grams), 0 saturated fats (grams), 0 dietary fiber (grams), .2 mg calcium, 0 iron, 0 vitamin C, 0 vitamin E, 1 mcg folate, 0 vitamin B12, 0 zinc, 5.6 mgsodium
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