MEAL PLANNER - AUSTRALIAN FOODS

Concept, design, development Dr. Ananda Perera MD. Call +94 740 050 139 Dr Ananda

11/06/23 - 01:51:11

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YOUR DATA......

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BALANCING ENERGY AND NUTRIENTS FOR YOU ......

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Your BMI Interpretation : Overweight By WHO BMI Classification - Increased Health Risks
Your Ideal Body weight : Adult Ideal Body Weight by BMI : 61.73
Adult Ideal Body Weight Adjusted for small body frame : 55.56
Your Ideal Calorie Requirement : Calculating the ICR by IOM formula...
Adult Obese male or underweight Male Estimated Energy Req : 1992.11
Your Revised Calorie Requirement : Calorie adjustment for weight management...
Subtracting 500 kcals : 1492.11
Your Nutrient Requirements in Grams : Nutrient Requirement in Grams....
CHO grams : 186.52 Prot grams : 74.61 Fat grams : 49.74
Your Nutrient Requirements in Servings : Converting the Nutrient Grams into Servings Number...
CHO servings : 12.44 Prot Servings : 10.66 Fat Servings : 9.95
Accomodating Your Food Preferences...
CHO servings : 7.11 Prot Servings : 10.66 Fat Servings : 9.95
Per Meal Servings Number...
CHO servings : 0.89 Prot Servings : 2.67 Fat Servings : 3.32Milk Servings : 0Fruit Servings : 1.34Vegetable Servings : 2
Per Meal Servings Number Rounded to the Closest Integer...
CHO servings : 1 Prot Servings : 2 Fat Servings : 3Milk Servings : 0Fruit Servings : 1Vegetable Servings : 2

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YOUR MEAL PLAN FOR TODAY
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Please note that servings refer to cooked foods
Cup is not a cup at home but a measure of 250 ml
Tablespoon and teaspoon are not just spoons at home but measures 15 ml and 5 ml exactly
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NORMAL DIET
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=====BED TEA=====

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

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=====BREAKFAST=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Roll, hamburger or hotdog, white----------1/2
Starch KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
US-Imperial, tub, soya oil non-hydrogenated-------------1 tsp
US-Soybean oil------------1 tsp
US-Chefmaster, tub, unspecified vegetable oils hydrogenated---------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Nectar, mango 125 mL------------1
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

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=====MORNING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Meat pie 1
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

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=====LUNCH=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Noodles, Chinese, chow mein---------1/2 cup
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Mowrong flesh steamed--------2 tbs
Salmon atlantic grilled--------2 tbs
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Beets, sliced, boiled, drained 125 ml----------------------------1/2
Zucchini, sliced, boiled, drained 125 mL---------------1
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
S-Butter--------------1 tsp
Blue cheese, low Calorie-------3 tsp
US-Sesame oil------------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Figs dried----------------4
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

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=====EVENING SNACK=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Violet Crumble Truffles 1
Bread snacks KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for milk servings :
You can have ALL the following 0 SERVINGS OR 1 SERVING 0 TIMES.
Milk KiloCalories Subtotal = 0
Milk Cup Subtotal = 0

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=====DINNER=====

Notes for bread-starch servings :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Noodles, Chinese, chow mein---------1/2 cup
Grains KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for protein servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Mutton------------2 tbs
Beans lima dried boiled--------1/2 cup
Main meals meat products KiloCalories Subtotal = 150
Protein grams Subtotal = 14

Notes for vegetable servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
Pepper, sweet, yellow, sauteed 125 mL-----1/2
Pepper, sweet, yellow, sauteed 125 mL-----1/2
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 3 SERVINGS OR 1 SERVING 3 TIMES.
MUS-Spread, 20% butter, 80% margarine-----------1 tsp
S-Butter--------------1 tsp
US-Lactantia, tub, soya oil hydrogenated---------1 tsp
Fats and Oil KiloCalories Subtotal = 135
Fat grams Subtotal = 15

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Grape juice, frozen, sweetened, diluted, vitamin C added 125 mL----------1
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

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PROGRAM ENDED

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MODIFIED MEAL PLAN FOR THIS WEEK :
25Roll, hamburger or hotdog, white----------1/2
US-Imperial, tub, soya oil non-hydrogenated-------------1 tsp
US-Soybean oil------------1 tsp
US-Chefmaster, tub, unspecified vegetable oils hydrogenated---------1 tsp
Nectar, mango 125 mL------------1
Meat pie 1
Noodles, Chinese, chow mein---------1/2 cup
Mowrong flesh steamed--------2 tbs
Salmon atlantic grilled--------2 tbs
Beets, sliced, boiled, drained 125 ml----------------------------1/2
Zucchini, sliced, boiled, drained 125 mL---------------1
S-Butter--------------1 tsp
Blue cheese, low Calorie-------3 tsp
US-Sesame oil------------1 tsp
Figs dried----------------4
Violet Crumble Truffles 1
Noodles, Chinese, chow mein---------1/2 cup
Mutton------------2 tbs
Beans lima dried boiled--------1/2 cup
Pepper, sweet, yellow, sauteed 125 mL-----1/2
Pepper, sweet, yellow, sauteed 125 mL-----1/2
MUS-Spread, 20% butter, 80% margarine-----------1 tsp
S-Butter--------------1 tsp
US-Lactantia, tub, soya oil hydrogenated---------1 tsp
Grape juice, frozen, sweetened, diluted, vitamin C added 125 mL----------1

MEAL PLAN ENERGY VALUE :
1385
MEAL PLAN GRAIN GRAMS VALUE :
Meal Plan Grains Gram : 75
MEAL PLAN VEGETABLE VALUES :
Meal Plan Vegetable Cups : 4
MEAL PLAN FRUIT VALUES :
Meal Plan Fruit Cups : 3
MEAL PLAN MILK VALUES :
Meal Plan Milk Cups : 0
MEAL PLAN PROTEIN VALUES :
Meal Plan Protein grams : 28
MEAL PLAN FAT VALUES :
Meal Plan Fat grams : 45
HEI score from Grains : 10
HEI score from Veggies : 10
HEI score from Fruits : 10
HEI score from Milk : 0
HEI score from Protein : 0
HEI score from Fat : 10
TOTAL HEI SCORE IS : 40
CALCULATING THE MEAL PLAN MEDSCORE :
aMED score from Vegetables : 1
aMED score from Fruits : 1
aMED score from Fats : 1
aMED score from Grains : 1
aMED score from Grains : 1
MEDSCORE : 5
CALCULATING THE MEAL PLAN DASH SCORE :
DASH score from Vegetables : 4
DASH score from Fruits : 4
DASH score from Grains : 5
DASH score from Legumes : 5
DASH score from Nuts : 5
DASHSCORE : 23