Menu and Crunch, 03-Jan-07

Menu for January 3, 2007

Food	Qty.	Unit	Calories
Peppers, sweet, green, frozen, chopped, unprepared	150	g	30
Spinach, frozen, chopped or leaf, unprepared	215	g	66.6
Broccoli, frozen, chopped, unprepared	205	g	53.3
Spices, garlic powder	1	tsp	9.3
Egg, white, raw, fresh	3	large	51.5
Vegetable oil, canola	1	tsp	39.8
Tomatoes, red, ripe, canned, stewed	1.5	cup	99.4
Nuts, pistachio nuts, dry roasted, with salt added	3	oz (49 kernels)	483.1
Cheese, cottage, nonfat, Cabot Vermont	1	4 oz	70
Salmon, Trader Joe's, patties	1	Patty	80
Butter, salted	1	tbsp	101.8
Spices, garlic powder	0.5	tsp	4.6
Tofu Shirataki Noodles	1	2 Ounces	20
Cheese, parmesan, grated	1	tbsp	21.6
Cheese, edam	2	oz	202.4
Soymilk, Kirkland, organic, plain	2	Cup	200
Honey	1	tbsp	63.8
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	1	cup (1 NLEA serving)	194.6
Seeds, flaxseed	2	tbsp, ground	74.8
Yogurt, plain, skim milk, Trader Joe's	1	cup (8 fl oz)	110
Blueberries, frozen, unsweetened	1	cup, unthawed	79
Spices, cinnamon, ground	1	tsp	6

Nutrition Summary for January 3, 2007

Target: 1500 Calories

General (100%)
Energy	2061.7	kcal	137%
Protein	134.8	g	120%
Fat	93.7	g	187%
Carbs	207.6	g	109%
Fiber	51.8	g	129%

Vitamins (99%)
Vitamin A	31515.5	IU	1051%
Folate	750.8	mcg	188%
B1 (Thiamine)	2.2	mg	181%
B2 (Riboflavin)	3.8	mg	295%
B3 (Niacin)	15.2	mg	95%
B5 (Pantothenic Acid)	4.5	mg	89%
B6 (Pyridoxine)	3.0	mg	227%
B12 (Cyanocobalamin)	10.1	mcg	423%
Vitamin C	297.4	mg	330%
Vitamin D	309.8	IU	155%
Vitamin E	16.1	mg	107%
Vitamin K	1055.0	mcg	879%

Minerals (100%)
Calcium	2375.7	mg	238%
Copper	2.6	mg	288%
Iron	26.6	mg	333%
Magnesium	580.2	mg	138%
Manganese	6.5	mg	284%
Phosphorus	1857.4	mg	265%
Potassium	5229.6	mg	111%
Selenium	77.9	mcg	142%
Sodium	3760.3	mg	251%
Zinc	11.9	mg	108%

Lipids (83%)
Saturated	26.0	g	130%
Omega-3	5.9	g	370%
Omega-6	15.9	g	94%
Cholesterol	120.4	g	40%