21 January, Thursday

Time	Food eaten	Quantity
5.30 am	Fried rice Strawberries Blueberries Almond Raisin Black sesame seeds Milo	1 bowl 3 whole A handful A handful A handful ¼ teaspoon 1 glass
11.10 am	Milo	1 packet
12.35 pm	Mixed fruit yoghurt	1 cup
4.30 pm	Rice Chilli crab Grilled chicken	1 bowl ½ whole 2 pieces
6 pm	Coco Shreddies	1 bowl
8.20 pm	Chocolate milk	1 glass

Period of Analysis: 21/01/2010 - 21/01/2010 Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 4,306 866.0 94.2 68.8 33.4 388.5 1,935.0 65.9 2,042.1 Recommended Daily Allowance (RDA) 1,848 277.2 54.2 61.6 20.5 184.8 1,000.0 18.5 1,232.7 % of recommendation met 233 312 174 112 163 210 194 357 166 View graph of actual nutritional intake compared against RDA Energy 233% Carbohydrate 312% Protein 174% Total Fat 112% Saturated Fat 163% Cholesterol 210% Calcium 194% Dietary Fibre 357% Sodium 166% 0 50 100 150 200 250 300 350 % RDA Met Table showing the % of total calories of diet versus recommendation % of total energy intake Your diet Recommendation Total Carbohydrates 80% 55 - 65% Total Protein 9% 10 - 15% Total Fat 14% 25 - 30%

In conclusion, my intake of energy, total fat, saturated fat, sodium and cholestrol is higher than recommended.