Recent Changes

By weight-bearing activities such as jogging and fast walking you can strengthen your skeletal system. Having a stronger skeletal system will reduce the risk of osteoporosis and it will help you slow down the progress of this disease. http://sportsandcooking.com/sport/10-benefits-of-cardiovascular-exercises -Patrick Ruhl
Cardiovascular Exercise promotes the loss of body fat and has been reported to decrease the appetite in individuals
http://library.rusbiz.com/article_index.html?cat=35&seo_name=Benefits_of_Cardiovascular_Exercise&id=44290-** Kevin Krillichttp://library.rusbiz.com/article_index.html?cat=35&seo_name=Bene
*Improve your immune systems which help you fight off cold and sickness. http://sportsandcooking.com/sport/10-benefits-of-cardiovascular-exercises - Lisa Ware
Cardiovascular activities can help improve your mood because it stimulates brain chemicals that can make you feel happier or more relaxed. (http://www.mayoclinic.com/health/exercise/HQ01676) -Emily Hinderer

Walking, Biking, Jogging-Megan Treleaven
Running/jogging, Basketball, Tennis, Dodgeball, biking - Patrick Ruhl
Running, swimming, Baseketball,Basketball, Bike riding-
Running, Soccer, Swimming, Biking, Basketball - Emily Hinderer
Running, Swimming, Kickboxing, Elipticals, Volleyball-Stephanie Esterino

http://www.sport-fitness-advisor.com/resistance-band-exercises.html
Group 3: Time Saver Exercises
Megan Chappel, Kevin Krillic, Teresa Altobelli,
Exercise Program:
Exercise

*http://www.lifetime-fitness-routines.com/quickworkout.html (Quick workouts) Lisa Ware
*http://www.lifetime-fitness-routines.com/officeworkout.html (In office workouts) Lisa Ware
NO MORE! THANKS FOR CONTRIBUTING!

Meat & beans- 6.5 oz.
Oils- 7 tsp.
Shopping Listlist
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

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

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

Case Study 5: Off-Campus Female Group 9
Case Study 5: Off-Campus Female Group 10
Study 6:Vegetarian Group 11
Case Study 6: Vegetarian Group 12

Sowa, Jacquleen Ludwig, Nick TadrosLudwig
Daily Nutrition Recommendations: (According to MyPyramid.gov)
Grains: 6 ounces
5
0
1
00
1
2 tbsp.
Fat Free Vegetable Dip
48
Calorie Breakdown of each meal:
Day 2:3:
Breakfast
-total calories: 469280 kcal
-%fat: 4.416.4
-%Pro: 6.1847
-%CHO: 8.5247
Snack 1
-total calories: 115190 kcal
-%fat:.86
-%Pro:4.3
-%fat: 28
-%Pro: 21
-%CHO: 19.151
Lunch
-total calories: 441285
-%fat: 2.53
%Pro:9.6
%CHO:10.420
%Pro: 36
%CHO: 44
Snack 2
-total calories: 235190
-%fat: 2.12
-%Pro:.6314
-%Pro:.25
-%CHO: 20.861
Dinner
-total calories: 440420
-%fat: 4.121
-%Pro: 10.9
-%CHO:4.514
-%CHO: 65
Food Group Serving for each meal
Breakfast:
Grains=2
Vegetables=0
Fruits=0
Milk=2.5Fruits=1
Milk=.5
Meat & Beans=.5
Fats/Oils=1Fats/Oils=0
Snack 1:
Grains=0Grains=11
Vegetables=0
Fruits=0
Vegetables=1
Fruits=1
Milk=0Milk=1
Meat & Beans=3
Fats/Oils=0
Snack 2:
Grains=1
Vegetables=Grains=0
Vegetables=0
Fruits=1
Milk=1
Meat & Beans=0
Fats/Oils=0Fats/Oils=1
Dinner:
Grains=2
Vegetables=1Vegetables=2
Fruits=0
Milk=0Milk=2
Meat & Beans=3
Fats/Oils=1Beans=0
Fats/Oils=2
Percent calories from fat, protein, and carbohydrate:
Total calories: 17001400
% from fat: 29.426
% from protein: 30.0430
% from carbohydrate:41.9carbohydrate:44
Grocery List
Kashi Heart to Heart Cereal
Skim milk
banana
graham crackers
string cheese
whole wheat hamburger bun
boca burger
low fat american cheese
raw broccoli
fat free veggie dip
veggie pizza
container nonfat plain yogurt
strawberries
ground flax seed