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Inserted10 BMI-Color"\< ,7i^Kaiser-Permanente Vegan Lifestyle Clinic (VLC) p'Running Score =_' This spreadsheet is named "Dietque6.wb1". It was done using Quattro Pro for Windowse'v5.0. The numbers are easily plugged in and a running score is calculated automatically. Thec'basic form can be used repeatedly by not saving the data each time, or by renaming the file`'each time it is used. (e.g. "Jane.WB1", "Dick.XLS", Sam.WKS", etc. The file extension is^'assigned by your spreadsheet. Unless you are using Quattro Pro for Windows, the graphs5'"BMI" and "Value Factors" may not be visible.d ' This is about your usual food intake and there are also some questions about exercise.` 'Foods are scored in such a way as to reflect both an adequate nutritional intake and thea 'degree to which your lifestyle follows the exercise and vegan food recommendations of the< 'Kaiser-Permanente Vegetarian Lifestyle Clinic (VLC). g' Each food is given a "value factor" (VF), a number between +5 and -5 which reflects both h'positive and negative nutritional value on the basis of its available nutrients, and undesirablep'constituents as well. For example, kale gets a VF of 4.9 since it has all the essential nutrients saveo'vitamin B12, very little fat, and no cholesterol. Sirloin steak gets a -4.8 because of its high fat andi'cholesterol content, no fiber, and shortages of vitamins A, C, E, folate, calcium, and magnesium.c'Estimated amounts of each food are multiplied by the VF in that row and the result appears*'automatically in the score column. ]' A more accurate dietary analysis would involve dietary recall sheets and formald'nutritional analysis, but that is time consuming and subject to almost as much error as this^'more limited survey, since many proprietary foods are not listed in the USDA database,i'which is itself estimated to be in error by 20%. It is hoped that in addition to giving you an['idea of your current food intake, the comments will help you understand why the VLC^'recommends certain foods and not others. In short, a high score on the (VLC) Food andd'Exercise Questionnaire suggests your lifestyle is pretty good, vice versa for a low score. ' 'Body Mass Index (BMI) !"'Wt (lbs)#Y'Body Mass Index (BMI)$'Ht (in))%'Body Mass Index (BMI) =(''(Normal BMI (Kg/M^2) is 18.5-25) (  ) *'Food IntakeH:*4 Ariales (W1) +  , c-' Listed below are food items divided into sections according to food type. Please put a].'whole or decimal number (or leave blank when appropriate) in the times/week column to_/'indicate how many times you have eaten each food during the last week. Estimate whethera0'the serving was Small-(1 2 3 4 5)-Large. Try to estimate the amounts of a given food that:1'may be in recipes made mostly of some other food.3'Example:34a'Half a head of Romaine lettuce 3 times/week5'(Times/wk = 3) 67'ANIMAL SOURCE FOOD 899a' Animal food Value Factors (VF) are based on =:a'cholesterol and saturated fat content. In the context9;a'of the VLC it is judged that whatever nutritional><a'values may be found in these foods are offset by their5=a'disadvantages so the value of animal foods is:>a'negative. While animal foods are good sources of <?a'second-hand amino acids and other nutrients they all>@a'contain first-hand saturated fat and cholesterol which=Aa'are risk factors for obesity, cardiovascular disease,8Ba'six types of cancer, and diabetes. The excessive?Ca'protein and sulfur amino acid content are risk factors3Da'for kidney disease and osteoporosis. Animal4Ea'source food has no fiber and is deficient injFa'vitamin C, and magnesium. At least 28 separate food-borne pathogens are transmitted to humans fromoGa'animal source food and, because of modern agricultural practices, animal foods are also contaminated bymHa'pesticides, herbicides, and hormones at a much higher concentration than plant foods. Animal sourcemIa'food is adaptive when there's not enough food (the condition of our ancestors), but only harmful andiJa'obsolete when there are diverse and plentiful plant foods to choose from (our present condition).L'MEAT (VF from -5 to -4) M%Na'Spam, luncheon meats, sausage*Oa'ham, bacon, pork roast, pork chops6Pa'beefsteak, hamburger, sirloin steak, beef ribsQa'lamb chops, lamb roast R#S'POULTRY (VF from -4 to -3) T.Ua'chicken, turkey, duck, pheasant, goose V W'EGGS (VF from -3 to -2) XYa'whole eggsZa'egg white* 7['*no cholesterol but #3 on the food allergy list \`]'FISH (VF from -2 to -1) ^_a'shellfish  `'fish"b'DAIRY (VF from -1 to 0) cYda'A good source of calcium but also of saturated fat and cholesterol. Dairy is alsopea'the number one source of food allergy in all age groups. A specific milk albumin is now incriminated infa'type I diabetes.1ha'whipped cream, dairy desserts, ice cream. ia'butter (almost 100% fat)2ja'cheese, e.g. Cheddar, Swiss, Monterey Jack-ka'whole milk (52% of Calories from fat)?la'"2%" fat milk (it's actually 22% of Calories from fat),@ma'"1%" fat milk (it's actually 15% of Calories from fat), na'"low fat" yogurt!oa'"low fat" cottage cheese pq'NO MAN'S LAND r]sa'Mostly packaged foods (VF from -1 to +1). Likely to have deceptive labeling to coverhta'the fact that 100% fat oils and sugar or sugar substitutes have been added. Hydrogenated fat and#ua'preservatives also common. w'DRESSINGS AND SPREADS x<ya'stick margarine (usually contains hydrogenated fat*)'za'polyunsaturated vegetable oil**{a'oil-containing dressing,|a'tub margarine (e.g. Spectrum Spread)$}a'canola oil and olive oil*** ~a'flaxseed oil ****a'oil-free dressing1a'Dijon sauce (p. 9 VLC "Getting Started");a'Vinaigrette Dressing (p. 9 VLC "Getting Started")1a'"Healthy gravy" (p 9 "Getting Started") `j'*Hydrogenated fat raises serum cholesterol and gets into cell membranes with unknown consequences.F'**(polyunsaturates lower heart risk but increase cancer risk)l'***(monounsaturated fats lower heart risk and have no known adverse effects other than weight gain) v'****(flax is high in alpha-linolenic acid, an essential fatty acid better supplied by leafy green vegetables) 'SWEETS (empty Calories) a'candy, chocolates a'honey*+a'sugar added to tea, coffee, cereal 2a'sugar substitutes (e.g. Nutrisweet, Equal)-a'pastries (e.g. croissants. doughnuts)/a'Sucanat (natural sugar from sugar cane)a'cakes, cookies, piesa'jam, marmalade, jelly'pure maple syrup'blackstrap molassesA' '* (not vegan and hardly better than white sugar) 'DRINKS (Empty Calories) a'hard liquor*a'port, sherry, vermouth, liqueurs  a'beer0a'soft drinks, e.g. Coca Cola, Pepsi, 7-Upa'coffeea'coffee, decaffeinated a'tea 5a'non-alcoholic beer (e.g. Haakebeck, Sharps)* a'wine**a'herbal tea a'non-alcoholic wine* `/a'*actually about .49% alcohol by volume)c'**(said to benefit the heart but the true benefits come from the grapes, not the alcohol.)'CONDIMENTS a'mayonaise*a'salt**'vinegara'pepper 'soy saucea'mustard'chili pepper***a'tomato ketchup(a'pickles (avoid "alum" on label) 'tomato paste ,'*commercial mayonnaise is mostly fatg'**salt your food after preparation only and avoid salt if your blood pressure is salt sensitive;'***may raise risk of stomach disease in some people I'REAL FOOD `)'NUTS AND SEEDS (VF from 0 to 1) oa'These are natural, but high fat plant foods, with protein/weight ratios in the range of some meats. Notra'recommended for overweight patients until they can achieve consistent weight loss on low fat vegan foods. ` -a'commercial peanuts and peanut butter*a'oil roasted nuts1a'other raw nuts (e.g. Brazils, Macadamias)"a'raw hulled sunflower seeds+a'natural peanuts and peanut butter 4a'raw unhulled sesame seeds ( high in calcium) a'raw almonds, walnuts ** `Ca'*commercial peanut butter usually contains hydrogenated oil4'**(high in fat, but they lower cholesterol) 'BREAD (VF from 1 to 2) ya'Nutritious but usually highly processed. Roughly the same nutrient value as the grains from which they are made. sa'Look on the label, and avoid "hydrogenated" or "partially hydrogenated", and a variety of preservatives. A;a'good label should read: "whole wheat, yeast, salt." a'white bread and rolls 'brown bread and rolls%a'wholewheat bread, Pita bread.)'crisp bread, e.g. Vasa, Rye-Krisp'rye bread, pumpernickel ` 'GRAINS (VF from 2 to 3) xa'(moderately nutritious, but deficient in vitamins A, B2, B12, C, E, folate and calcium) Grains are at the baseta'of the human diet, but mostly because they provide cheap nutrition for large populations of people. Wheat ista'number two on most food allergy lists and about 5% of the US population is estimated to have celiac syndrome{a'(non-tropical sprue) featuring chronic gastrointestinal distress, which clears promptly with the removal of gluten-ga'containing grains and breads from the diet. Starchy grain products may also raise serum insulin9a'and triglyceride levels and increase fat storage. `/a'refined grains: white rice, white floura'corn*  a'rye  a'wheata'barley a'brown rice ra'*Corn is short in niacin and tryptophan; a milled corn-only diet leads to pellagra, a deficiency syndrome. 'MEAT SUBSTITUTES oa'Meat substitutes are grain-derived, OK, but not required. Some types have abnormal amino acid linkages(a'which interfere with digestion.) `2a'soya meats, textured vegetable protein-TVP:'Vegeburger, Boca Burger, Garden Burger Vegan. etc.  'PASTA na' Roughly the same nutrient value as the grains from which they are made. Not much processing in driedxa'pasta since it has a long shelf life and doesn't require preservative. A good pasta label reads "Durum semolina"Ba'(a type of wheat). Pasta made with egg; deduct 1 from VF  `5a'refined pasta (spaghetti, macaroni, noodles) 2a'whole grain, spinach, or artichoke pasta) 'CEREALS 5a'commercial dry cereal (Kellogg's, Post, etc.)'cream of wheata'oatmeala'muesli  'FRUIT (VF from 3 to 4) pa'Healthy food that should be part of the daily diet although deficient in protein, vitamin B12, calcium,ka'phosphorus, and zinc. Because of the high sugar content, diabetics should use fruit with restraint. ` a'avocado*: a'canned fruit, dried fruit. (e.g. raisins, prunes ) a'apples7 a'pure fruit juice e.g. orange, apple, grapefruit 'star fruit, kiwi fruit"'raisins (good iron source)'melons, watermelona'bananasa'grapesa'mango, papaya&a'strawberries, other berries **3a'apricots, nectarines, peaches, pears, plums6a'citrus fruit (oranges, tangerines, grapefruit) f'*( high in natural fat. Use with caution if overweight but avocados lower cholesterol levels) 4a'**contain ellagic acid, an anti-cancer agent$'VEGETABLES (VF from 4 to 5) xa'The healthiest foods of all on average, only deficient in vitamin B12. The VLC advice: eat as many vegetablesna'as you can, in whatever simple and palatable combinations or recipes you choose, and fill in Calorieua'requirements with starches, fruit, and grains. Keep in mind that healthy foods are healthiest when eaten raw.   $!'STARCHY AND ROOT VEGETABLES "(#a'commercial potato chips or fries$'eggplant*%'radishes, daikon 8&a'boiled, mashed, baked, roasted potatoes (plain)*'a'taro root, poi (a'mushrooms (high in zinc))a'leeks, onions, garlic *a'yams , sweet potato $+'parsnips, turnips, beetroot 1,'carrots (highest source of beta-carotene)W.'*potatoes and eggplant are nightshades. May aggravate arthritis in some people. / 0'BEANS 1`2a'A good protein source but deficient in vitamins A, and B2, Because of 5-carbon sugars _3a'(stachyose and raffinose) that cannot be digested by humans, but can be digested by thed4a'bacteria in the human colon, raw beans should be soaked overnight, then thoroughly boiled to5a'minimize flatulence.) 67a'beans, lentils, peas =8a'tofu* ( high in fat, but a good substitute for dairy)9a'soybeans* * :F;a'*Look for calcium chloride-precipitated tofu (e.g. 1% Mori Nu)R<'**Isoflavones and phytoestrogens in soybeans protect against breast cancer =>'GREEN VEGETABLES ?T@a'The best foods of all and the biochemical source of most organic nutrients.) A BCa'green or red peppers ;Da'vegetable soup (no hydrogenated fat or meat stock) Ea'celeryF'green beans, wax beansGa'peas, lima beans 'H'broccoli, cabbage, cauliflower* Ia'spinach and taro leaf **Ja'Bok choy, won bok, 5Ka'sprouts: alfalfa***, mung bean, soybean, etc.L'Chinese pea podsMa'tomatoes ****N'watercress, parsleyOa'cucumber0Pa'collard greens, kale, Brussels sprouts, )Q'Romaine, other green lettuce*****4Ra'low sodium V-8 juice or V-4 juice (VLC p.3) S`9T'* (cruciferous vegetables protect against cancer)_U'**(high in nutrients, but their oxalic acid content interferes with calcium absorption)XV'***(alfalfa sprouts contain canaverine, thought to be harmful to lupus patients)SW'****(saponins and lycopenes in tomatoes protective against prostate cancer)gXa'*****(chlorophyll, carotenoids, and luteins in leaf vegetables also protective against cancer) YZQ'EXERCISE (VF 1-5) [Y\a'In a typical week during the last 12 months, how much did you practice any of the:]a'following: (zero, decimal fraction, whole numbers. ^`_a'walking`a'swimming aa'stair climbing  ba'stationary or real bike ca'jogging da'weight training ea'running &fa'other vigorous sport _________.ga' (assign your own VF from 0 to 5) i`j'Written by: kl'William Harris, M.D.m'Medical Director6na'Kaiser-Permanente Vegan Lifestyle Clinic (VLC)oa'1010 Pensacola Streetpa'Honolulu, HI 96814qa'(808) 597-2118 (W))ra'INTERNET:72050.536@compuserve.com s`tq'(Appendix) u#va'Value Factors Graph Series:"x' VLC Value Factors y z { | } ~     ` ` ` ` ` ` ` ` ` ` x''Food and Exercise Questionnaire                                      ! " # $ & ) * + , - . / 0 1 2 3` 4` 5 6 7 8 9` :` ;` <` =` >` ?` @` A` B` C` D` F G H I J K L M N` O` P` Q R S T U` V W X Y` Z` [ \` ] ^ _` `` b c e` f` g` h` j` k` l` m` n` o` p` q r` s t` u` v w x y z` {` |` }` ~` ` ` ` ` ` ` ` `  `   ` ` ` ` ` ` ` `   `    ` ` ` ` ` ` ` ` ` ` ` ` ` `    ` `  ` ` `  ` `       H `   ` ` ` ` `  ` ` ` ` ` ` ` `    ` ` ` `  `  `     ` ` ` ` ` `  ` ` ` ` ` `  ` `  `  ` ` ` ` `  `  ` ` `  ` ` `   ` `  `    ` ` ` `  `  `    ` ` ` ` ` ` `         ` ` ` `   ! 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" #` $` % &` '` ( )` * + ,` -` .` / 0 1 2 3` 4` 5` 6` 7 8` 9` :` ; <` = > ? @ A` B C` D` E` F` G H` I J` K L M N` O` P Q` R` S` T` U V W` X Y Zh [ \` ]` ^ _` `` a` b` c` d` e` f` g` n` o` p` q` r` s` t u v w` x `  "P5d                                      ! "=#e)@ F%u?  =%)@ F%u?   ) * + , - . / 0 1 2 3` 4` 5 6 7` 8 9` :` ;` <` =` >` ?` @` A` B` C` D` E F G H I J K L` M N` O` P` Q R S` T U` V W` X Y` Z` [ \` ]` ^ _` `` b c e` f` g` h` j` k` l` m` n` o` p` q` r` s t` u` v w x y z` {` |` }` ~` ` ` ` ` ` ` ` `  `   ` ` ` ` ` ` ` `   `    ` `  ` ` ` ` ` ` ` ` ` ` `    ` `  ` ` `  ` `       ` `   ` ` ` ` `  ` ` ` ` ` ` ` `    ` ` ` `  `  `     ` ` ` ` ` `  ` ` ` ` ` `  ` `  `  ` ` ` ` `  `  ` ` `  ` ` `   ` `  `  `  ` ` ` `  `  `    ` ` ` ` ` ` `         ` ` ` `   ! " #` $` % &` '` ( )` * + ,` -` .` / 0 1 2 3` 4` 5` 6` 7 8` 9` :` ; <` = > ? @ A` B C` D` E` F` G H` I J` K L M N` O` P Q` R` S` T` U V W` X Y Zh [ \` ]` ^ _` `` a` b` c` d` e` f` g` n` o` p` q` r` s` t u v w` x y  z  {  |  }  ~          `                                          ! " #X $X % ) * + , - . / 0 1 2 3` 4` 5 6 7` 8 9` :` ;` <` =` >` ?` @` A` B` C` D` E F G H I J K L` M N` O` P` Q R S` T U` V W` X Y` Z` [ \` ]` ^ _` `` b c e` f` g` h` i` j` k` l` m` n` o` p` q` r` s t` u` v w x y z` {` |` }` ~` ` ` ` ` ` ` ` `  `   ` ` ` ` ` ` ` `   `    ` `  ` ` ` ` ` ` ` ` ` ` `    ` `  ` ` `  ` `       ` ` `  ` ` ` ` `  ` ` ` ` ` ` ` `    ` ` ` `  `  `     ` ` ` ` ` `  ` ` ` ` ` `  ` `  `  ` ` ` ` `  `  ` ` `  ` ` `   ` `  `  `  ` ` ` `  `  `    ` ` ` ` ` ` `         ` ` ` `   ! " #` $` % &` '` ( )` * + ,` -` .` / 0 1 2 3` 4` 5` 6` 7 8` 9` :` ; <` = > ? @ A` B C` D` E` F` G H` I J` K L M N` O` P Q` R` S` T` U V W` X Y Z [ \` ]` ^ _` `` a` b` c` d` e` f` g` n` o` p` q` r` s` t u v w`x)'BMI Table yb( zb {b|c2@ } ~b b    ` `  a'Times/wk                                      "BMI !"40-70 ""30-40 #"25-30 $"25-30%"18.4-25&"17-18.4 '"16-17 ("10-16 ) * + , - . / 0 1 23a'Times/wk 4"3x 5 6 7` 8 D` E F G H I J K L` M N0 O0 P0 Q8 R S` T U0 V W` X Y0 Z0 [ \` ]` ^ _0 `0 b c e` f` g` h0 i0 j0 k0 l0 m0 n0 o0 p` q` r` s t` u` v w` x y0 z0 {0 |0 }0 ~0 0 0 0 0 ` `  ` `  0 0 0 0 0 0 0 0 0 0 `  `  0 0 0 0 0 0 0 0 0 0 0 `  `  0 0 0 0 0 0 0 0 0 8     ` ` `  ` ` ` ` 0 0 0 0 0 0 0 `    ` ` ` ` 0 8 0 0 0   ` ` ` ` ` ` ` 0 0 0 0 0 0 `  `  ` 0 0   ` ` ` ` 0 0  `  0 8 0 0  `  ` ` ` `  0  0  0  0  8 8 8 0 0 0 0 0 0  `   ` ` ` `   !` " #0 $0 %8 &0 '8 (0 )0 *0 +8 ,8 .` / 0 1 2 3` 4` 5` 6` 70 80 90 ; <` = > ? @ A` B` C0 D0 E0 F8 G0 H0 I0 J8 K0 L8 M0 N8 O0 P0 Q8 R0 X Y Z [ \` ]`^"Times/wk _0 `0 a0 b0 c0 d0 e0 f0 q` r` s` t u v w` x` yF zb( {b |b}ffffff2@ ~b b       ` ` x ^Sm-(1 2 3 4 5)-Lg                                     ' Meaning! 'Overweight III" 'Overweight II# 'Overweight I$ 'Overweight I%'Normal& 'Malnutrition I' 'Malnutrition II( 'Malnutrition III ) * + , - . / 0 1 23^Sm-(1 2 3 4 5)-Lg 4"4x5"(approximate) 6 7 8+9' VLC Value Factors:"From -5 to -4;"From -4 to -3<"From -3 to -2="From -2 to -1>"From -1 to 0?"From 0 to 1@"From 1 to 2A"From 2 to 3B"From 3 to 4C"From 4 to 5 D E F G H I J K L M N O P Q R S T U V W X Y Z [ \ ] ^ _ ` a b c d e f g h i j k l m n o p q r s t u v w x y z { | } ~                                                                                                                                                                         ! " # $ % & ' ( ) * + , - . / 0 1 2 3 4 5 6 7 8 9 : ; < = > ? @ A B C D E F G H I J K L M N O P Q R S T U V W X Y Z [ \!]9'(Don't scroll below here)^^Minutes _ ` a b c d e f g hi'VLC total score jk"Score Interpretation:lq"minus-0my"0-1000ny"1000-2000oy"2000-3000 p">3000 q r s t u v w x`$y>@ $z$@ ${@ $|@ $}`fffff? $~? $@                                                                                                                                                                         ! " # $ % & ' ( ) * + , - . / 0 1 2 3 4 5 6 7 8 9 : ; < = > ? @ A B C D E F G H I J K L M N O P Q R S T U V W X Y Z [ \ ] ^ _ ` a b c d e f g h i j k l m n o p q r s t u v w x y z { | } ~                                                                                                   x  "VF h p p p                                 ( ) * + , - . / 0 1 2 3"VF = 4"4.9= 5 6 7 8 9 :)'Meat;)'Poultry <)'Eggs =)'Fish >)'Dairy ?)'Nuts @)'BreadA)'Grains B)'FruitC)'Vegetables D E F G H I J K L M NOP333333Q R S TU V W X Y Z [ \ ] ^_333333`ffffff b c e f g h ijklmٿn333333ӿo p q r u` v w` xyffffffz333333ӿ{ɿ |}?~ffffff????  ` `  ` ` K333333K333333ӿKɿ  K?K333333?K?K333333?   `  ffffffKٿ333333ӿK333333ӿ  ?333333?333333??  `   J K333333?K333333?K?K?K?K? : ` `  ` ` ` `K?K?K?Kffffff?K?K?     ` ` ` ` ;?ffffff?    ` ` ` ` ` H `K?K@K@K@K@K@ `  ` `ffffff@333333@        ffffff@ffffff@    K@K@K@Kffffff@  `  ` ` ` ` K@ K@ K @ K @ Kffffff @Kffffff @K333333 @ @Kffffff@ffffff@K333333@K333333@K@          ! "#? $ %: &';ffffff@(ffffff@)ffffff@*@+;@,;@ .  / 0 1 2  3 4 5 6 78ffffff@9333333@ ; <  = > ? @ A BCffffff@D@E@F;@G@H@I@J;ffffff@Kffffff@L;ffffff@M@N;333333@O333333@P@Q;@ R X Y Z  [ \  ] ^"VF= _ `a @b @ cd@ e f"? h  i jl'not vegan yetm'getting bettern'pretty goodo'very goodp'better than me q r s t u v w x`ya'Overweight IIIza'Overweight II{a'Overweight I|a'Normal}a'Malnutrition I~a'Malnutrition IIa'Malnutrition III                   x  a'Score                                  ) * + , 3a'Score4KffffffM@ 8 9 :0 ;0 <0 =0 >0 ?0 @0 A0 B0 C0 L` M,NM  ,O  ,PM  ,QM   S` T,UM   W` X,YM  ,ZM   ] ^,_M  ,`M   b c g,hM  ,iM  ,jM  ,kM  ,lM  ,mM  ,nM  ,oM   q r w x,yM  ,zM  ,{M  ,|M  ,}M  ,~M  ,M  ,M  ,M  ,M    ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M    ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M    ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M   `  ,M  ,M  ,M  ,M  ,M  ,M  ,M    ,M  ,M  ,M  ,M  ,M    ,M  ,M  ,M  ,M  ,M  ,M    ,M  ,M     ,M  ,M    ,M  ,M  ,M  ,M    , M  , M  , M  , M  , M  ,M  ,M  ,M  ,M  ,M  ,M  ,M  ,M    ! 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B,CM  ,DM  ,EM  ,FM  ,GM  ,HM  ,IM  ,JM  ,KM  ,LM  ,MM  ,NM  ,OM  ,PM  ,QM  ,RM   [ ^^Score,_M  ,`M  ,aM  ,bM  ,cM  ,dM  ,eM  ,fM  "iP l m n o p t u x` y` z` {` |` }` ~` `                                     `  !`  "`  #`  %`  &`  '`  )  *  +  ,5Zd ' h8fvGroup14Group1Undo 1e -M5g -M51m:    (7x@xQuattro Pro for Windows 7 Oh+'0\(0 HTWilliam Harris@O;  ՜.+,00 8@ H   5-A-Day Test DatabaseAboutNUT_DEF  Worksheets"|@I"|@I"|@H"|@H"|@H"|"|@H"0@H @I"0@I @I"4@I @I"4@I"4@H"4@A"4@@"$"4@Ia+x@I @I @"<@I"<@H"t@I"t@A"4@I"4@H @I "|@HQ#|@I @I |@I"p@@#|@Iq+|@,I, "4@I"4@H"t(h(H(H(Hq+x@,I, +| @,I, !0!x@!8(@ "t@I ( |@I | 4@I"<@I"<@I |  0 0@ $ d |@H $ $ | $ | ` d @I (H (H"t@I !x@ 0@I 4@I 4@I |@I x t "4 A x @ A x A xA  A HA  A xA@A `A A xA A xA A xA@ A hA HA L A A ( A"( A#, A ( A A#( k\pWilliam Harris BASH,CALCIUM, CARBOHYDRT,  CHOLESTRL,COPPER, ENERG_KCAL,FA_MONO,lFA_POLY,BFA_SAT,aFIBER_TD, FOLATE,4GMWT_1,FGMWT_2,K GMWT_DESC1,I GMWT_DESC2,MIRON, MAGNESIUM,! MANGANESE,NDB_NO,NIACIN,@ PANTO_ACID,2 PHOSPHORUS, POTASSIUM,PROTEIN, REFUSE_PCT,O RIBOFLAVIN,>SELENIUM,# SHRT_DESC,SODIUM,THIAMIN,0 TOT_LIPID,VIT_A,8VIT_B12,6VIT_B6,<VIT_C,DVIT_E,.WATER,ZINC,=t8@"1Arial1Arial1Arial1Arial1Arial1Arial1Times New Roman1Arial1Arial1Arial1hArial1h Arial1 Arial1@ Arial1 Arial1 CG Times (W1)1Times New Roman1Arial1Times New Roman1Times New Roman1@ Arial1 Arial1 Arial1Arial1Arial15Arial15Arial15 CG Times (W1)15Arial1Arial1 CG Times (W1)1 CG Times (W1)1 Arial1 Century-WP1  CG Times (W1)1 Arial1h Arial1 Arial1Arial1 Arial"$"#,##0_);\("$"#,##0\)"$"#,##0_);[Red]\("$"#,##0\) "$"#,##0.00_);\("$"#,##0.00\)%""$"#,##0.00_);[Red]\("$"#,##0.00\)5*2_("$"* #,##0_);_("$"* \(#,##0\);_("$"* "-"_);_(@_),))_(* #,##0_);_(* \(#,##0\);_(* "-"_);_(@_)=,:_("$"* #,##0.00_);_("$"* \(#,##0.00\);_("$"* "-"??_);_(@_)4+1_(* #,##0.00_);_(* \(#,##0.00\);_(* "-"??_);_(@_) #,##0.00.0000.0%0.0 m/d/yyyym/d/yyyy\ h:mm"$"#,##0\ ;\("$"#,##0\)"$"#,##0\ ;[Red]\("$"#,##0\) "$"#,##0.00\ ;\("$"#,##0.00\)%""$"#,##0.00\ ;[Red]\("$"#,##0.00\)#\ ??m/d                 )    +    *    ,                  \@I \@I \@I @I"x@I"|@I"|@I"|@IA A#(A A!8 A!0 A A!0 A A ( A (  A A A ( A ( A (A  A ( A  A ( A (A  A ( A ( A ( A (A ( A A A A ` @IA A `@IA $ A#(  A#h  A ` A d @mA  A  A A  A  A#H A H A#H !A  A  A  A $A (A A $ A A $ A $ A  A A"<  A (  A#h @I A#l @IA @ @I A#(A ( A#@ "A ` A @ !A (!A (  A#( A# #A ( A ` @IA D @I A `@I A#h@IA D@I$A ( #A ( A  A#A  A @@IA (A %A ( %A ( A!(  A"(  A#, A#D @IA# A#H IA @  A @ A A (A#H HA @ A @ @A#H @HA @ @A @ @@&A ('A A A#   @I(A xComma_5-A-Day2Comma_DatabaseComma_Database_1Comma_Database_2 Comma0Comma0_5-A-Day2Currency_5-A-Day2Currency_DatabaseCurrency_Database_1Currency_Database_2  Currency0Currency0_5-A-Day2 Date!Fixed " Heading 1 # Heading 2$Normal_5-A-Day2 %Normal_A&Normal_Database'Normal_Database_1(Normal_Database_2) Normal_Sheet1*+Percent_5-A-Day2,Percent_Database-Total8 ``i̜̙3f3333f3ffff333ff333f33f33BBB# 5-A-Day TestP9Database U[AboutNUT_DEF k h&97>L[ht0<@  MbP?_*+%MALPS MD-5000yccd odXX!N\ ALPS MD-5000MD_LPT1:>2"d??U} $ } } } } }  } } I} I} $    IT0@ 8b@ b ;b ;Ł ; ; ;b ;b ; ; ;  ;  bb   b 0     s 0b  0  b0 0 2 0b0 b0 0 Hawaii 5-A-Day 'Weight, Food, and Exercise Test Running Score = &\I%`FD Times/wkSm-(1 2 3 4 5)-Lg VF  ScoreYQ This spreadsheet is named "5-A-Day.xls". It was done using Microsoft Excel 97 ^VThe numbers are easily plugged in and a running score is calculated automatically. The c[basic form can be used repeatedly by not saving the data each time, or by renaming the file B:each time it is used. (e.g. "Jane.xls", "Dick2.xls".etc ).  ph This is about your weight, food intake, and exercise habits and the running score reflects the j bdegree to which your lifestyle follows the exercise and 5-A-Day food recommendations of the United  f ^States Department of Agriculture and the 5-A-Day Coalition of the Hawaii Department of Health.   ' Body Mass Index (BMI)    kc Body Mass Index (BMI) is defined to be weight in kilograms divided by height-squared in d\meters. Here BMI has been converted from the metric system into pounds and inches. You need iaonly type in your weight and height and the spreadsheet instantly calculates your BMI. Because of jbthe importance of maintaining proper weight you will be scored + 500 if your BMI is in the normal f^range between 18.4 and 25. The BMI score is then tallied automatically into the Running Score. jbConsuming 5 servings of fruits and vegetables daily is a big step toward a normal BMI. In the next 4,sheet "Database" (see below) you'll see why.  KCWeight and height must be entered to activate this questionnaire!!!  Wt (lbs)  BMI Meaning  Ht (in)  40-70Overweight III  )!Body Mass Index (BMI) =8"D@ F%u?D 30-40 Overweight II   25-30 Overweight I  F0D B$2D B Overweight 25-30 Overweight I  F0Dffffff2@ D B$ BNormal range BMI18.4-25Normal  H\ 2D2@ 2#D B Underweight17-18.4Malnutrition I  Dl@Qy~bGTk6KfI T00! b0" b# b$ Ł% & ' b( b) * + , - . / bb0 1 2 b3 04 5 6 7 8 s9 0b: ; b< 0 = 0b> b?   BMI SCORE = ! \h %  16-17 Malnutrition II  ! !10-16!Malnutrition III ! " # $ % & ' ( ) * + , - . / 0 1 2 3 4 5 6 7 8 9 : ; < = > ? Food Intake? DlQ@ T0A ;bB ;bC ;bD ;ŁE ;F ;G ;bH ;bI ;J ;K ;L M ;N ;O ;bbP ;Q ;R ;bS ;0T ;U ;V ;W X sY 0bZ  [  b0\ 0 2] 0b0^ b0_ 0@ fA^ Each food is given a "value factor" (VF), a number between -1 and +5 which reflects both AhB`positive and negative nutritional value on the basis of its available nutrients, and undesirableBpChconstituents as well. For example, kale gets a VF of 4.9 since it has all the essential nutrients saveCiDavitamin B12, very little fat, and no cholesterol. Candy and sugar get a -.6 since both are empty D%ECalories devoid of nutrients.EFcG[Estimated amounts of each food are multiplied by the VF in that row and the result appearsG*H"automatically in the score column.H I YJQOnly a few foods are listed here as representatives of other similar foods found J .K&in the next sheet entitled "Database."K L iMa A more accurate dietary analysis would involve dietary recall sheets and formal nutritionalMiNaanalysis, but that is time consuming. However, a high score on the Hawaii 5-A-Day Weight, Food, NhO`and Exercise Test suggests that your lifestyle is pretty good and vice versa for a low score. OPcQ[ Listed below are food items divided into sections according to food type. Please put aQ]RUwhole or decimal number (or leave blank when appropriate) in the times/week column toR_SWindicate how many times you have eaten each food during the last week. Estimate whetherSaTYthe serving was Small-(1 2 3 4 5)-Large. Try to estimate the amounts of a given food thatT:U2may be in recipes made mostly of some other food.UVWExample:WWTimes/wkWSm-(1 2 3 4 5)-Lg WVF WScore(X Kale 3 times/week bunch ( ~ 4 ) X X3x X4x X4.9=~ X@Y(Times/wk = 3)YYSm-(1 2 3 4 5)-Lg = 4 YY (approximate)YZ*Z" 5-A-Day Value Factors Z[[ 0 to 1 [Nuts[\\ 1 to 2 \Bread\]] 2 to 3]Grains]^^ 3 to 4 ^Fruit^__ 4 to 5_ Vegetables_D lCJyNy{}VvxyPDEFE` T0a bb bc bd Łe f g bh bi j k l m n o bbp q r bs 0t u v w x sy 0bz { b| 0 } 0b~ b `NO MAN'S LAND `a]bUMostly packaged foods (VF from -1 to +1). Likely to have deceptive labeling to coverbhc`the fact that 100% fat oils and sugar or sugar substitutes have been added. Hydrogenated fat andc#dpreservatives also common. defDRESSINGS AND SPREADSfg<h4stick margarine (usually contains hydrogenated fat*)h~ hQhihhnLLL'ipolyunsaturated vegetable oil**i~ i>ijhjoil-containing dressingj~ j4jkh,k$tub margarine (e.g. Spectrum Spread)k~ kklh$lcanola oil and olive oil*** l~ l?lmhmflaxseed oil ****m~ mQ@mnhnoil-free dressingn~ nT@nwhoojpb*Hydrogenated fat raises serum cholesterol and gets into cell membranes with unknown consequences.ppFq>**(polyunsaturates lower heart risk but increase cancer risk)qlrd***(monounsaturated fats lower heart risk and have no known adverse effects other than weight gain) rvsn****(flax is high in alpha-linolenic acid, an essential fatty acid better supplied by leafy green vegetables)stuSWEETS (empty Calories)uvw candy, sugarw~ wNwxww LLL xhoneyx~ x>xyw+y#sugar added to tea, coffee, cereal y~ y4yzw2z*sugar substitutes (e.g. Nutrisweet, Equal)z~ zz{w-{%pastries (e.g. croissants. doughnuts){~ {{|w/|'Sucanat (natural sugar from sugar cane)|~ |4@|}w}cakes, cookies, pies}~ }>@}~w~jam, marmalade, jelly~~ ~?~wpure maple syrup~ N@wD l4w?;nfsk``b=wTrytvcd T0 b b b Ł   b b       bb   b 0     s 0b  b 0  0b b blackstrap molasses~ wDRINKS (Empty Calories) hard liquor~  LLL*"port, sherry, vermouth, liqueurs ~ Q beer~ D0(soft drinks, e.g. Coca Cola, Pepsi, 7-Up~ >coffee~ >coffee, decaffeinated ~ tea ~ 5-non-alcoholic beer (e.g. Haakebeck, Sharps)* ~ 4@wine**~ >@ herbal tea ~ N@non-alcoholic wine*~ V@/'*actually about .49% alcohol by volume)c[**(said to benefit the heart but the true benefits come from the grapes, not the alcohol.) CONDIMENTS mayonaise*~  LLLsalt**~ vinegar~ pepper ~ >@ soy sauce~ >@mustard~ D@chili pepper***~ ?tomato ketchup~ T@( pickles (avoid "alum" on label) ~ V@ tomato paste~ D lb=vqSwUeW|UZbO}0uUVVXV^]o[ T0 b b b hŁ   b b       bb   b 0     s 0b  b 0  0b b ,$*commercial mayonnaise is mostly fatg_**salt your food after preparation only and avoid salt if your blood pressure is salt sensitive;3***may raise risk of stomach disease in some peoplePLANT SOURCE FOOD)!NUTS AND SEEDS (VF from 0 to 1)ldThese are natural, but high fat plant foods, with protein/weight ratios in the range of some meats. -%commercial peanuts and peanut butter*~ $@LLLoil roasted nuts~ $@1)other raw nuts (e.g. Brazils, Macadamias)~ ?"raw hulled sunflower seeds~ Q@+#natural peanuts and peanut butter ~ T@4,raw unhulled sesame seeds ( high in calcium)~ T@ raw almonds, walnuts ** ~ C;*commercial peanut butter usually contains hydrogenated oil4,**(high in fat, but they lower cholesterol) BREAD (VF from 1 to 2)umNutritious but often highly processed. About the same nutrient value as the grains from which they are made. white bread and rolls ~ $DDDbrown bread and rolls~ ?$DDD&whole-wheat bread, Pita bread.~ g@$DDD)!crisp bread, e.g. Vasa, Rye-Krisp~  $DDDrye bread, pumpernickel~  $DDDD lFU3E_xir{gcN:nmvyo T0 b b b Ł   b b       bb   b 0     s 0b  b 0  0b b  GRAINS (VF from 2 to 3)ph(fairly nutritious, but deficient in vitamins A, B2, B12, C, E, folate and calcium). Grains are at theh`base of the human diet, but mostly because they provide cheap nutrition for large populations ofldpeople. Starchy grain products may also raise serum insulin and triglyceride levels and increase fatstorage./'refined grains: white rice, white flour~ ?LLLcorn* ~ k@ rye ~ @ wheat~ @barley ~ @ brown rice ~ @rj*Corn is short in niacin and tryptophan; a milled corn-only diet leads to pellagra, a deficiency syndrome. PASTA nf Roughly the same nutrient value as the grains from which they are made. Not much processing in driedxppasta since it has a long shelf life and doesn't require preservative. A good pasta label reads "Durum semolina"(a type of wheat).5-refined pasta (spaghetti, macaroni, noodles) ~ l@$DDD2*whole grain, spinach, or artichoke pasta) ~ q@$DDDCEREALS5-commercial dry cereal (Kellogg's, Post, etc.)~ @$DDDcream of wheat~ @j@$DDDoatmeal~ @$DDDDi l:,USTVZ+$6-f T0 b b b Ł   b b       bb   b 0     s ;0b  b 0  0b b muesli~ q@$DDD FRUIT (VF from 3 to 4)phHealthy food that should be part of the daily diet although deficient in protein, vitamin B12, calcium,kcphosphorus, and zinc. Because of the high sugar content, diabetics should use fruit with restraint.avocado* ~ @ LLL:2canned fruit, dried fruit. (e.g. raisins, prunes )~ `s@apples~ t@7/pure fruit juice e.g. orange, apple, grapefruit~ t@star fruit, kiwi fruit~ t@"raisins (good iron source)~ t@melons, watermelon~ @u@bananas~  w@grapes~ w@ mango, papaya~ w@&strawberries, other berries **~ `x@3+apricots, nectarines, peaches, pears, plums~ `x@6.citrus fruit (oranges, tangerines, grapefruit)~ @f^*( high in natural fat. Use with caution if overweight but avocados lower cholesterol levels) 4,**contain ellagic acid, an anti-cancer agent$VEGETABLES (VF from 4 to 5)woThe healthiest foods of all on average, only deficient in vitamin B12. 5-A-Day advice: eat as many vegetablesnfas you can, in whatever simple and palatable combinations or recipes you choose, and fill in Calorieumrequirements with starches, fruit, and grains. Keep in mind that healthy foods are healthiest when eaten raw.D6 l^<kU~eiaVU\mz}N@ T0 b b b Ł   b b            bb   b 0     s 0b  b 0  0b b $STARCHY AND ROOT VEGETABLES( commercial potato chips or fries~ 4@  LLL eggplant*~ radishes, daikon ~ 80boiled, mashed, baked, roasted potatoes (plain)*~ taro root, poi~ y@ mushrooms (high in zinc)~ y@leeks, onions, garlic ~ y@  yams , sweet potato  ~ @z@  $ parsnips, turnips, beetroot  ~ @z@  1 )carrots (highest source of beta-carotene) ~ {@   W O*potatoes and eggplant are nightshades. May aggravate arthritis in some people.  BEANS`XA good protein source but deficient in vitamins A, and B2, Because of 5-carbon sugars _W(stachyose and raffinose) that cannot be digested by humans, but can be digested by thed\bacteria in the human colon, raw beans should be soaked overnight, then thoroughly boiled tominimize flatulence.)beans, lentils, peas ~ $DDDtofu* ~ y@$DDD soybeans* *~ ~@$"DDDF>*Look for calcium chloride-precipitated tofu (e.g. 1% Mori Nu)RJ**Isoflavones and phytoestrogens in soybeans protect against breast cancerGREEN VEGETABLES TLThe best foods of all and the biochemical source of most organic nutrients.)D lBX`]geckxs+|{9m^cbn7  T0! b" b# b$ Ł% & ' b( b) * + , - . / bb0 1 3 b4 05 6 7 8 9 s: 0b; < b= 0 > 0b? b !"green or red peppers "~ "y@"#""1LLL;#3vegetable soup (no hydrogenated fat or meat stock) #~ #@z@#$"$celery$~ $@z@$%"%green beans, wax beans%~ %{@%&"&peas, lima beans &~ &@&'"''broccoli, cabbage, cauliflower*'~ '@'(" (spinach and taro leaf **(~ (@()")Bok choy, won bok, )~ )|@)*"5*-sprouts: alfalfa***, mung bean, soybean, etc.*~ *|@*,"/+'low sodium vegetable juice (e.g. V-8). +~ +|@+?",Chinese pea pods,~ ,|@,-"- tomatoes ****-~ -`}@-.".watercress, parsley.~ .~@./"/cucumber/~ /~@/0"00(collard greens, kale, Brussels sprouts, 0~ 0~@01")1!Romaine, other green lettuce*****1~ 1~@1+"33941* (cruciferous vegetables protect against cancer)44_5W**(high in nutrients, but their oxalic acid content interferes with calcium absorption)55X6P***(alfalfa sprouts contain canaverine, thought to be harmful to lupus patients)66S7K****(saponins and lycopenes in tomatoes protective against prostate cancer)77g8_*****(chlorophyll, carotenoids, and luteins in leaf vegetables also protective against cancer)89 :EXERCISE (VF 1-5):;Y<QIn a typical week during the last 12 months, how much did you practice any of the<:=2following: (zero, decimal fraction, whole numbers.=!=(Don't scroll below here)=>>Times/wk>Minutes >VF >Score?walking?~ ? ?@??FLLLB XUebngb|v_\bWwpYxs5uZ@ T0A bB bC bD ŁE F G bH bI J K L M N O bbP Q R bS 0T U V W X sY 0bZ [ b\ 0 ] 0b^ b_ @ swimming @~ @@A?Astair climbing A~ A @AB? Bstationary or real bike B~ B @BC?Cjogging C~ CCD?Dweight training D~ D~@DE?Erunning E~ EEF?Fother vigorous sportFF________F~ F?F?.G& (assign your own VF from 0 to 5)GG HII5-A-Day total score II\WDJ Written by: JKKScore Interpretation:LWilliam Harris, M.D.Lminus-0Ljunk food junkieL MHawaii 5-A-Day CoalitionM0-1000Mgetting betterM+N#INTERNET:HARRISMDW001@hawaii.rr.comNN 1000-2000N pretty goodNOO 2000-3000O very goodOP P>3000Pbetter than mePQRST (Appendix)TUV BMI TableVWW>@XWW] LLWOverweight IIIWXzX$@YWX Overweight IIXYfzY@ZWY Overweight IYZ2@fZ@[WZNormalZ[F@[`fffff?\W[Malnutrition I[\BF\?]W\Malnutrition II\]*B]@]W]Malnutrition III]9^1BMI table adapted from Maurice E. Shils, James A. ^:_2Olson, Moshe Shike. Modern nutrition in health and _D lX^gW_W}NR%+YZwHI0-xXWQYZ[M`T0abbbcbdŁfghbibjklmnopbbqrsbt0uvwxysz0b{| b}0 ~0bb<`4disease -8th ed. ISBN 0-8121-1485-X (set) Library of `8a0Congress 92-49855. Lea & Febiger. P.O. Box 3024. a9b1200 Chester Field Parkway. 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"Cntrl-Z" to undo sort.XpsGskskswssxxxxxxxxxssxxxxxyyyxxxxxxxxoo;)*6caproic+6caprylic,6capric-6 lauric.6myristic/n06palmitic16margaric26stearic36 arachidic46behenic56 lignoceric66total 76 myristoleic86 palmitoleic 96oleic:6gadoleic;6erucic<o=6 linoleic (LA)>6Alpha-linolenic (ALA)?6 parinaric@6 arachidonicA6timnodonic (EPA) B6 clupanodonic C6(DHA)@D;vvvvvvvvvvvvvvvvvvpvvvvovvvv`JqB Nutrient number: E255 C208 C203j C2047 C205 P  C291  C301< 5s@5r@5s@5s@5s@5 s@5s@50s@5Ps@ C318TLx@5t@5 t@5t@5u@5 u@A@t@5@y@5Py@5y@5 z@5y@5x@" #5None$5z@5`y@5y@& '4601 (h606 )h607 *4608 +4609 ,4610 -4611 .4612 /4652 04613 14653 24614 34615 44624 54654 64645 74625 84626 94617 :4628 ;4630 <4646 =4618 >4619 ?4627 @4620 A4629 B4631 C4621 D4636 E4512 F4503 G4504 H4505 I4506 J4508 K4502 L4501 M4509 N4510 O4513 P4511 Q4514 R4507 S4515 T4516 U4517 V4518~ W?H@ X[710 Y[711 Z[712 [4207\4 ]4262 ^4263 _4221 `269qNDB_NOIrA ~ RDA Range: FDD (45-63 gm)u D?9 D? Q  D? D (400-1500 mg) < (.4-4 mg) 8 (6-15 mg)8 (40-400 mg)< (.3-5 mg)8 (300-1200 mg)8 (350-5625 mg)< (.05-.2 mg)8 (300-3300 mg)8 (5-19 mg)G~5000 IUM375-1000 8? 8? 8? 8? 8?A (0-400 IU)?: (Vitamin B1): (Vitamin B2)8~1.6 mg 8~2.2 mcg!8>60 mg"8~10 mg #8?$8 (25-400 mcg) %8N.E.&8~.5 mg 'T<300 (TTotal )T? *T? +T? ,T? -T? .T? /T? 0T? 1T? 2T? 3T? 4T? 5T? 6T? 7T? 8T? 9T? :T? ;T? <T? =T~3 gm >T~3 gm ?T? @T? AT? BT? CT? DT?ET~.550?FT~.650 gmGT~.950 gmHT~.800 gmIT~.425 gmJT~.476 gmKT~.450 gmLT~0.25 gmMT~.475 gmNT~.650 gm OTN.E. PTN.E.? QTN.E. RTN.E. STN.E. TTN.E. UTN.E. VTN.E. W=? X\? Y\? Z\? [T? \TT] ^\? _\v` eA8L=Food description || Nutrient: +OWater C Energy_kcCProtein% Cal from ProteinC Total fat%Calories from Fat C Carbohydrate$ P% Calories from Carbohydrate  CFiber CCalcium  2Copper  2Iron 2 Magnesium 2 Manganese2 Phosphorus2 Potassium2 Selenium 2Sodium  2Zinc CVitamin A (IU) mVitamin A (RE)2 B-Carotene2 A-Carotene? Cryptoxanthin?Lycopene?Lutein+zeaxanthin? Vitamin D 2Thiamin2 Riboflavin2Vit_B6 (Pyridoxine ) 2 Vitamin B12!2 Vitamin C "2 Vitamin E #2 Vitamin K$2Folate %2Niacin&2Pantothenic acid'4 Cholesterol(4Fa_sat )4butanoic*4 hexanoic +4 octanoic ,4 decanoic -4 dodecanoic.4tetradecanoic /4 pentadecanoic04 hexadecanoic 14heptadecanoic 24 octadecanoic 34 eicosanoic 44 docosanoic 54tetracosanoic 64Monounsaturated74tetradecenoic 84 hexadecenoic 94 octadecenoic :4 eicosenoic ;4 docosenoic <4Fa_poly =4 (LA) octadecadienoic >4(ALA) octadecatrienoic ?4octadecatetraenoic @4eicosatetraenoic A4(EPA) eicosapentaenoic B4docosapentaenoic C4 (DHA) docosahexaenoicD4 Phytosterols E4 Histidine F4 Isoleucine G4Leucine H4Lysine I4 Methionine J4Phenylalanine K4 Threonine L4 Tryptophan M4 Tyrosine N4Valine O4Alanine P4 Arginine Q4Aspartic acid R4Cystine S4Glutamic acid T4Glycine U4Proline V4Serine W2Total IsoflavonesX4 Daidzein Y4 GenisteinZ4 Glycitein [4Ash\4% Refuse]4 Caffeine ^4 Theobromine _4Alcohol `v Total SugarXN gm/100 gmC (Calories)C gm/100 gm 7%C gm/100 gm 7%C gm/100 gm  P% C gm/100 gm C mg/100 gm 3 mg/100 gm 3 mg/100 gm3 mg/100 gm3 mg/100 gm3 mg/100 gm3 mg/100 gm3 mg/100 gm3 mg/100 gm3 mg/100 gmC (IU)/100 gmmmcg (RE)/100 Gm3 (mcg)/100 gm3 (mcg)/100 gm3 (mcg)/100 gm3 (mcg)/100 gm3 (mcg)/100 gmH IU/100 gm3 mg/100 gm3 mg/100 gm3 mg/100 gm 3 (mcg)/100 gm!3 mg/100 gm"3 mg/100 gm#3 (mcg)/100gm$3 (mcg)/100 gm%3 mg/100 gm&3 mg/100 gm'4 mg/100 gm(4 gm/100 gm )6 Gm/100 gm*4 gm/100 gm +4 gm/100 gm ,4 gm/100 gm -4 gm/100 gm .4 gm/100 gm /4 gm/100 gm 04 gm/100 gm 14 gm/100 gm 24 gm/100 gm 34 gm/100 gm 44 gm/100 gm 54 gm/100 gm 64 gm/100 gm 74 gm/100 gm 84 gm/100 gm 94 gm/100 gm :4 gm/100 gm ;4 gm/100 gm <4 gm/100 gm =4 gm/100 gm >4 gm/100 gm ?4 gm/100 gm @4 gm/100 gm A4 gm/100 gm B4 gm/100 gm C4 gm/100 gm D[ (mg/100 gm)E4 gm/100 gm F4 gm/100 gm G4 gm/100 gm H4 gm/100 gm I4 gm/100 gm J4 gm/100 gm K4 gm/100 gm L4 gm/100 gm M4 gm/100 gm N4 gm/100 gm O4 gm/100 gm P4 gm/100 gm Q4 gm/100 gm R4 gm/100 gm S4 gm/100 gm T4 gm/100 gm U4 gm/100 gm V4 gm/100 gm W4 mg/100gX4 mg/100 gm Y4 mg/100 gm Z4 mg/100 gm [4 gm/100 gm \]%]4 mg/100 gm ^4 mg/100 gm _4 gm/100 gm`4 gm/100 gm J09002 JACEROLA JUICE,RAW k@7@D@ jϱ?~ >@ j9E[ ?~ b~@ hs?   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