Case+Study+6+Group+12

**Case Study 6**
Stephanie Ziomek & Megan Chappel

//__ Personal Information __// -Female -27 years old -Vegetarian -Lives off campus -Moderate activity -Weight: 145 -Height: 5’8

//__ Daily Recommendations (According to mypyramid.gov) __// Based on a 2400 Kcal diet Grains- 8 oz. (at least 4 oz. of whole grains) Vegetables- 3 c. Fruits- 2 c. Milk- 3 c. Meat & beans- 6.5 oz. Oils- 7 tsp.

**__Shopping list__**

Oatmeal (plain) Blueberries (raw) Coffee Whole wheat English muffin Skim Milk Raw spinach eggs Minestrone soup Tea (unsweetened) Whole wheat spaghetti or pasta (plain) Vegetable oil (canola, corn, olive, etc) Cooked broccoli Parmesan or Romano cheese Raw sweet pepper (bell pepper) 100% whole wheat bread Raw tomatoes Mozzarella cheese (part skim) Strawberries (raw) Banana Raw mushrooms Graham cracker Peanut butter Almonds Fiber One cereal Banana Orange juice (100% juice) Jelly Cucumber Raw carrots Fitness Water (Propel) Tofu Cooked snowpeas Yellow corn (corn on the cob) Raw broccoli Raw carrots Brown rice, no fat added Flavored yogurt, low fat Granola cereal (homemade) Walnuts Pancake mix Orange (raw) green beans potatoes Fat-free American cheese 100% whole wheat cracker (Triscuit) Vegetarian chili Cornbread or corn muffin Low fat cheddar or Swiss Chickpeas Raisins Apple (raw)

//__ 3 day food plan __// Day 1 Grains ** || ** Vegetables ** ||  ** Fruits ** ||  ** Milk ** ||  ** Meat & Beans ** || ** Oils ** || ** Total Calories ** || ** Extras* (Calories) ** || ** Saturated Fats ** || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ·   Fat free milk (skim) || 0.5  ||  1 oz. || 1 oz.  ||  0 cup || 0 cup || 1/2 cup || 0 oz.  ||  0 tsp || 114  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  0 cup || 1/2 cup || 0 cup || 0 oz.  ||  0 tsp || 41  ||  0 calories || 0 grams || ·  Half & Half ·  White sugar (granulated or lump) || 1  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 63  ||  48 calories || 2 grams || ·  Reduced calorie spread (margarine type) || 1  ||  2 oz. || 2 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  1 tsp || 135  ||  2 calories || 1 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ·   Italian dressing (oil and vinegar) || 1  ||  0 oz. || 0 oz.  ||  1/2 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 28  ||  2 calories || 0 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 0 cup || 1 oz.  ||  0 tsp || 77  ||  24 calories || 2 grams || || 1  ||  0 oz. || 0 oz.  ||  1/2 cup || 0 cup || 0 cup || 1/2 oz.  ||  0 tsp || 84  ||  11 calories || 1 grams || ·  Lemon juice ·  White sugar (granulated or lump) || 1  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 22  ||  16 calories || 0 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  1  ||  2 oz. || 2 oz.  ||  0 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 172  ||  0 calories || 0 grams || || 2  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 0 oz.  ||  6 tsp || 240  ||  0 calories || 3 grams || || 0.75  ||  0 oz. || 0 oz.  ||  3/4 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 25  ||  0 calories || 0 grams || || 3  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 1/2 cup || 0 oz.  ||  0 tsp || 65  ||  38 calories || 3 grams || || 4  ||  0 oz. || 0 oz.  ||  1/4 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 8  ||  0 calories || 0 grams || || 2  ||  2 oz. || 2 oz.  ||  0 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 138  ||  57 calories || 1 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 16  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 1 1/4 cup || 0 oz.  ||  0 tsp || 171  ||  99 calories || 7 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cups || 1 cup || 0 cup || 0 oz.  ||  0 tsp || 46  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  0 cups || 1/2 cup || 0 cup || 0 oz.  ||  0 tsp || 67  ||  0 calories || 0 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 1 cup || 0 oz.  ||  0 tsp || 83  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 8  ||  0 calories || 0 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  2  ||  1 oz. || 1/2 oz.  ||  0 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 118  ||  57 calories || 0 grams || || 2  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 2 oz.  ||  2 tsp || 192  ||  7 calories || 3 grams || || 1.5  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 3 oz.  ||  3 tsp || 246  ||  0 calories || 2 grams || || 7 1/2 oz.  ||  3 cup || 2 cup || 3 1/4 cup || 6 1/2 oz.  ||  13 tsp || 2160  ||  360 calories || 25 grams || || 4 oz.  ||  3 cup || 2 cup || 3 cup || 6 1/2 oz.  ||  7 tsp || 2400  ||  360 calories || 27 grams || Day 2 Grains ** || ** Vegetables ** ||  ** Fruits ** ||  ** Milk ** ||  ** Meat & Beans ** || ** Oils ** || ** Total Calories ** || ** Extras* (Calories) ** || ** Saturated Fats ** || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ·   Fat free milk (skim) || 1.5  ||  3 oz. || 1 1/2 oz.  ||  0 cup || 0 cup || 3/4 cup || 0 oz.  ||  0 tsp || 240  ||  0 calories || 1 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cup || 1 cup || 0 cup || 0 oz.  ||  0 tsp || 121  ||  0 calories || 0 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cup || 1 cup || 0 cup || 0 oz.  ||  0 tsp || 105  ||  0 calories || 0 grams || ·  Reduced calorie spread (margarine type) || 1  ||  1 oz. || 1 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 78  ||  29 calories || 0 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  2  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 0 cup || 2 oz.  ||  2 tsp || 192  ||  7 calories || 3 grams || || 2  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 101  ||  55 calories || 0 grams || || 2  ||  2 oz. || 2 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 138  ||  57 calories || 1 grams || Creamy dressing (ranch) || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cup || 0 cup || 0 cup || 0 oz.  ||  1 tsp || 43  ||  3 calories || 1 grams || || 8  ||  0 oz. || 0 oz.  ||  3/4 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 33  ||  0 calories || 0 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 25  ||  25 calories || 0 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  0.5  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 2 oz.  ||  0 tsp || 76  ||  0 calories || 1 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 34  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 88  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 12  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 25  ||  0 calories || 0 grams || || 0.5  ||  1 oz. || 1 oz.  ||  0 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 107  ||  0 calories || 0 grams || || 1.25  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 1 1/4 cup || 0 oz.  ||  0 tsp || 104  ||  0 calories || 0 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  1  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 1 cup || 0 oz.  ||  0 tsp || 193  ||  97 calories || 2 grams || || 0.5  ||  1 oz. || 1/2 oz.  ||  0 cups || 0 cup || 0 cup || 1 1/2 oz.  ||  2 tsp || 299  ||  22 calories || 3 grams || || 0.25  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 2 oz.  ||  3 tsp || 164  ||  0 calories || 2 grams || || 6 oz.  ||  3 cup || 2 1/4 cup || 3 cup || 7 oz.  ||  8 tsp || 2175  ||  295 calories || 13 grams || || 4 oz.  ||  3 cup || 2 cup || 3 cup || 6 1/2 oz.  ||  7 tsp || 2400  ||  360 calories || 27 grams || Day 3 Grains ** || ** Vegetables ** ||  ** Fruits ** ||  ** Milk ** ||  ** Meat & Beans ** || ** Oils ** || ** Total Calories ** || ** Extras* (Calories) ** || ** Saturated Fats ** || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  3  ||  3 oz. || 1/2 oz.  ||  0 cup || 1/4 cup || 0 cup || 0 oz.  ||  0 tsp || 456  ||  120 calories || 4 grams || || 6  ||  0 oz. || 0 oz.  ||  0 cup || 1/2 cup || 0 cup || 0 oz.  ||  0 tsp || 48  ||  0 calories || 0 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 1 cup || 0 oz.  ||  0 tsp || 83  ||  0 calories || 0 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  1  ||  0 oz. || 0 oz.  ||  1 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 27  ||  0 calories || 0 grams || || 1  ||  0 oz. || 0 oz.  ||  3/4 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 106  ||  0 calories || 0 grams || || 1  ||  2 oz. || 0 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 196  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  0 cup || 0 cup || 1 1/4 cup || 0 oz.  ||  0 tsp || 84  ||  2 calories || 0 grams || || 8  ||  1 1/2 oz. || 1 1/2 oz.  ||  0 cup || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 142  ||  45 calories || 1 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  0.5  ||  0 oz. || 0 oz.  ||  1/4 cups || 0 cup || 0 cup || 2 oz.  ||  0 tsp || 136  ||  12 calories || 1 grams || || 1  ||  1 1/2 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 174  ||  73 calories || 1 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 19  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  1/2 cups || 0 cup || 0 cup || 0 oz.  ||  0 tsp || 88  ||  0 calories || 0 grams || || 0.25  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 1 cup || 0 oz.  ||  0 tsp || 48  ||  11 calories || 1 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 1 cup || 0 oz.  ||  0 tsp || 83  ||  0 calories || 0 grams || || 0.5  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 2 oz.  ||  0 tsp || 148  ||  0 calories || 0 grams || ||  ||   ||   ||   ||   ||   ||   ||   ||   ||   || ||  0.25  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 2 oz.  ||  3 tsp || 164  ||  0 calories || 2 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cups || 1/4 cup || 0 cup || 0 oz.  ||  0 tsp || 42  ||  0 calories || 0 grams || || 1  ||  0 oz. || 0 oz.  ||  0 cups || 1 1/4 cup || 0 cup || 0 oz.  ||  0 tsp || 72  ||  0 calories || 0 grams || || 2  ||  0 oz. || 0 oz.  ||  0 cups || 0 cup || 0 cup || 2 oz.  ||  2 tsp || 192  ||  7 calories || 3 grams || || 2 oz.  ||  3 cup || 2 1/4 cup || 4 1/4 cup || 7 1/2 oz.  ||  5 tsp || 2306  ||  269 calories || 14 grams || || 4 oz.  ||  3 cup || 2 cup || 3 cup || 6 1/2 oz.  ||  7 tsp || 2400  ||  360 calories || 27 grams ||
 * ** Food ** || ** Amount ** || ** Grains ** || ** Whole
 * ** Breakfast ** ||
 * Oatmeal (plain)
 * Blueberries (raw)
 * Coffee
 * Whole wheat English muffin
 * ** Lunch ** ||
 * Raw spinach
 * Hard or soft boiled egg
 * Minestrone soup
 * Tea (unsweetened)
 * ** Dinner ** ||
 * Whole wheat spaghetti or pasta (plain)
 * Vegetable oil (canola, corn, olive, etc)
 * Cooked broccoli
 * Parmesan or Romano cheese
 * Raw sweet pepper (bell pepper)
 * 100% whole wheat bread
 * Raw tomatoes
 * Mozzarella cheese (part skim)
 * Strawberries (raw)
 * Banana
 * Fat free milk (skim)
 * Raw mushrooms
 * ** Snacks ** ||
 * Graham cracker
 * Peanut butter
 * Almonds
 * ** Your Menu Total ** || 8 oz.
 * ** Goal/ Limit ** || 8 oz.
 * ** Food ** || ** Amount ** || ** Grains ** || ** Whole
 * ** Breakfast ** ||
 * Fiber One cereal
 * Banana
 * Orange juice (100% juice)
 * 100% whole wheat bread
 * ** Lunch ** ||
 * Peanut butter
 * Jelly
 * 100% whole wheat bread
 * Cucumber
 * Raw carrots
 * Fitness Water (Propel)
 * ** Dinner ** ||
 * Tofu
 * Cooked snowpeas
 * Yellow corn (corn on the cob)
 * Raw broccoli
 * Raw carrots
 * Brown rice, no fat added
 * Fat free milk (skim)
 * ** Snacks ** ||
 * Flavored yogurt, low fat
 * Granola cereal (homemade)
 * Walnuts
 * ** Your Menu Total ** || 8 oz.
 * ** Goal/ Limit ** || 8 oz.
 * ** Food ** || ** Amount ** || ** Grains ** || ** Whole
 * ** Breakfast ** ||
 * Blueberry pancakes
 * Orange (raw)
 * Fat free milk (skim)
 * ** Lunch ** ||
 * Cooked green beans
 * Boiled potatoes
 * Spaghetti, macaroni, or pasta (plain)
 * Fat-free American cheese
 * 100% whole wheat cracker (Triscuit)
 * ** Dinner ** ||
 * Vegetarian chili
 * Cornbread or corn muffin
 * Cooked sweet peppers
 * Yellow corn (corn on the cob)
 * Low fat cheddar or Swiss
 * Fat free milk (skim)
 * Chickpeas
 * ** Snacks ** ||
 * Walnuts
 * Raisins
 * Apple (raw)
 * Peanut butter
 * ** Your Menu Total ** || 8 oz.
 * ** Goal or Limit ** || 8 oz.