MEAL PLANNER - ENGLISH FOODS

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

11/06/23 - 01:53:05

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YOUR PERSONAL 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 : 1771.01
Your Revised Calorie Requirement : Calorie adjustment for weight management...
Subtracting 500 kcals : 1271.01
Your Nutrient Requirements in Grams : Nutrient Requirement in Grams....
CHO grams : 158.88 Prot grams : 63.56 Fat grams : 42.37
Your Nutrient Requirements in Servings : Converting the Nutrient Grams into Servings Number...
CHO servings : 10.6 Prot Servings : 9.08 Fat Servings : 8.48
Accomodating Your Food Preferences...
CHO servings : 5.27 Prot Servings : 9.08 Fat Servings : 8.48
Per Meal Servings Number...
CHO servings : 0.66 Prot Servings : 2.27 Fat Servings : 2.83Milk Servings : 0Fruit Servings : 1.34Vegetable Servings : 2
Per Meal Servings Number Rounded to the Closest Integer...
CHO servings : 1 Prot Servings : 2 Fat Servings : 2Milk 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.
Iced coffee-----1/3 cup
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.
All Bran Buds with psyllium, Kellogg's 75 mL---------1
Starch KiloCalories Subtotal = 80
Starch grams Subtotal = 15

Notes for fat servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
MUS - Avocado----------------2 tbsp
US - Soya oil----------------1 tsp
Fats and Oil KiloCalories Subtotal = 90
Fat grams Subtotal = 10

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Strawberries fresh-----1 cup
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.
Waffle, plain, frozen, ready-to-heat, heated--------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.
Iced coffee-----1/3 cup
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, egg, cooked-------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.
Catfish, channel, farmed, baked or broiled--------2 tbs
Beef Cross rib roast, lean, fat, braised----------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
Celery fresh raw-----1 cup
Main Meal vegetables KiloCalories Subtotal = 50
Vegtable Servings Subtotal = 2

Notes for fat servings :
You can have ALL the following 2 SERVINGS OR 1 SERVING 2 TIMES.
MUS - Avocado----------------2 tbsp
US-Margarine, tub, composite---------------1 tsp
Fats and Oil KiloCalories Subtotal = 90
Fat grams Subtotal = 10

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Apricots dried -------------3
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.
Popcorn popped------3 cups
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.
Nescafe-----1/3 cup
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.
Tortilla corn 6 in diameter-----1
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.
Lima beans------2/3 cup
Beef Cross rib roast, lean, fat, braised----------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 canned-----1/2 cup
Eggplant, pieces, 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 2 SERVINGS OR 1 SERVING 2 TIMES.
S - Butter--------1 tsp
US-Margarine, tub, composite---------------1 tsp
Fats and Oil KiloCalories Subtotal = 90
Fat grams Subtotal = 10

Notes for FRUIT SERVINGS :
You can have ALL the following 1 SERVINGS OR 1 SERVING 1 TIMES.
Cranberries dried-----2 tbsp
Fruits KiloCalories Subtotal = 60
Fruit cups Subtotal = 1

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PROGRAM ENDED

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MODIFIED MEAL PLAN FOR THIS WEEK :
25Iced coffee-----1/3 cup
All Bran Buds with psyllium, Kellogg's 75 mL---------1
MUS - Avocado----------------2 tbsp
US - Soya oil----------------1 tsp
Strawberries fresh-----1 cup
Waffle, plain, frozen, ready-to-heat, heated--------1
Iced coffee-----1/3 cup
Noodles, egg, cooked-------1/2 cup
Catfish, channel, farmed, baked or broiled--------2 tbs
Beef Cross rib roast, lean, fat, braised----------2 tbs
Beets, sliced, boiled, drained 125 ml----------------------------1/2
Celery fresh raw-----1 cup
MUS - Avocado----------------2 tbsp
US-Margarine, tub, composite---------------1 tsp
Apricots dried -------------3
Popcorn popped------3 cups
Nescafe-----1/3 cup
Tortilla corn 6 in diameter-----1
Lima beans------2/3 cup
Beef Cross rib roast, lean, fat, braised----------2 tbs
Beets canned-----1/2 cup
Eggplant, pieces, boiled, drained 125 mL----------------1
S - Butter--------1 tsp
US-Margarine, tub, composite---------------1 tsp
Cranberries dried-----2 tbsp

MEAL PLAN ENERGY VALUE :
1250
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 : 30
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 : 2