Nutri Calc: Analyzing Macro & Micro Nutrients in Foods | Lecture notes Nutrition

104.3 Transcript

1. Well hi friends, here we are again. It's nutrition analysis lecture #3 and this is a

computer lab, so definitely have your computer and your software program in front of

you. We're going to look at working with the Nutri Calc Plus program.

2. The food of the day is sea vegetables and many people don't like them. So I think it's a

flavor adjustment, a palate widening experience. And I think the key is just to use a little

bit for starters, but certainly sea vegetables are a major source of minerals, particularly

iodine. They tend to be alkalizing, cleansing and detoxifying, they also increase energy

and metabolism and if one ate a lot of them they would be a very powerful source of

protein. But since people are eating small amount, a tablespoon a day is a start, two or

three tablespoons might be a seaweed salad. We want to introduce people to the

beauty of the vegetables from the sea that have all the trace elements that the earth

doesn't seem to have. So Wakame is one, and I encourage you to go look at these and

taste, sample them to notice the flavor differences. Wakame is often used in stirfrys and

miso soup, it's purple. Japanese seaweed salad is typically made from Wakame. I like

Japanese seaweed salads, got rice, vinegar, and sugar, so I wish it didn't have the sugar.

Just vinegar and a little salt would be enough for me with some sesame seeds. Kombu is

a wide strip of sea vegetable, it's added to beans, legume's, and it helps to absorb some

of the starches and compounds that tend to create gas. It's a good detoxifier. Seaweeds

in general chelate environmental pollutants, even if they're in areas where there is

some pollution, they bind it in their fibers and help the body to excrete it. So they're

really a very good sponge. And Agar is a clear gel which I use in place of corn starch or

gelatin to make gel like dishes, both vegetable and fruit dishes. And Dulse is often little

flakes, I keep a Dulse shaker on my table so instead of shaking salt, I shake Dulse flakes.

It's a bit expensive when you buy it, but it last a long, long, long, time because it's very

lightweight. So it's good to add to salads or soups or dishes just like you would use a salt

substitute or something. And it's got more potassium then sodium, so it's good for

people who are worried about salt restrictions. It's high in iron and protein and it's good

on all kinds of vegetables and grains. Hijiki or hiziki, is another purpose seaweed real

high in minerals, calcium, magnesium, potassium. Sea palm isn't on this list but I make a

sea palm fettuccine if you look in the Flavors of Health Cookbook it's quite a delicious

dish. I encourage you to take a shot at that one, and that sea palm grows off the

California coast. California coast has really clean, high quality seaweed. And then Nori

which is a composite of seaweeds that have been made into what looks like tissue

paper. It doesn't come that way it's just ground up and dried and it comes in that

format, and it's used to wrap. So it can be a sushi wrap, a salad wrap, a grain wrap. You

can use it like you would to make a burrito almost. Quite nice, delicious, flavorful,

slightly salty. Very nice for the blood, the nerves, the kidney, bladder, circulatory

system.

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104.3 Transcript

Well hi friends, here we are again. It's nutrition analysis lecture #3 and this is a computer lab, so definitely have your computer and your software program in front of you. We're going to look at working with the Nutri Calc Plus program.
The food of the day is sea vegetables and many people don't like them. So I think it's a flavor adjustment, a palate widening experience. And I think the key is just to use a little bit for starters, but certainly sea vegetables are a major source of minerals, particularly iodine. They tend to be alkalizing, cleansing and detoxifying, they also increase energy and metabolism and if one ate a lot of them they would be a very powerful source of protein. But since people are eating small amount, a tablespoon a day is a start, two or three tablespoons might be a seaweed salad. We want to introduce people to the beauty of the vegetables from the sea that have all the trace elements that the earth doesn't seem to have. So Wakame is one, and I encourage you to go look at these and taste, sample them to notice the flavor differences. Wakame is often used in stirfrys and miso soup, it's purple. Japanese seaweed salad is typically made from Wakame. I like Japanese seaweed salads, got rice, vinegar, and sugar, so I wish it didn't have the sugar. Just vinegar and a little salt would be enough for me with some sesame seeds. Kombu is a wide strip of sea vegetable, it's added to beans, legume's, and it helps to absorb some of the starches and compounds that tend to create gas. It's a good detoxifier. Seaweeds in general chelate environmental pollutants, even if they're in areas where there is some pollution, they bind it in their fibers and help the body to excrete it. So they're really a very good sponge. And Agar is a clear gel which I use in place of corn starch or gelatin to make gel like dishes, both vegetable and fruit dishes. And Dulse is often little flakes, I keep a Dulse shaker on my table so instead of shaking salt, I shake Dulse flakes. It's a bit expensive when you buy it, but it last a long, long, long, time because it's very lightweight. So it's good to add to salads or soups or dishes just like you would use a salt substitute or something. And it's got more potassium then sodium, so it's good for people who are worried about salt restrictions. It's high in iron and protein and it's good on all kinds of vegetables and grains. Hijiki or hiziki, is another purpose seaweed real high in minerals, calcium, magnesium, potassium. Sea palm isn't on this list but I make a sea palm fettuccine if you look in the Flavors of Health Cookbook it's quite a delicious dish. I encourage you to take a shot at that one, and that sea palm grows off the California coast. California coast has really clean, high quality seaweed. And then Nori which is a composite of seaweeds that have been made into what looks like tissue paper. It doesn't come that way it's just ground up and dried and it comes in that format, and it's used to wrap. So it can be a sushi wrap, a salad wrap, a grain wrap. You can use it like you would to make a burrito almost. Quite nice, delicious, flavorful, slightly salty. Very nice for the blood, the nerves, the kidney, bladder, circulatory system.

Here's a recipe for you, it's a Carrot Seaweed Salad. It's easy. Half a cup of Seaweed, Arame which is very light, delicate seaweed, Hijiki, Irish moss, or Wakame. And there are really quite a lot of different sea vegetables. A cup of grated carrots, a tablespoon of apple cider vinegar, half a teaspoon of honey, and a quarter teaspoon of fresh dill. So you cover the dry seaweed with a cup of water, and it will grow, it will expand because of the water and then drain and rinse it and then in a bowl whisk the cider vinegar and honey and add the carrots and the seaweed, and the dill and toss it, and that's from Flavors of Health Cookbook.
Competencies after completing this section, you'll be able to understand how to analyze nutritional content of a food or food product, or a meal. And to understand how to analyze the nutritional content of a recipe. And understand how to analyze one days worth of eating, so either single meal or a full day's menu.
So working with Nutri Calc which is one of the software programs that's available, it's fairly simple, straightforward. It's a bit laborious, so I can empathize with you on that one, but it does provide data that we would like to be able to access.
Nutrition Analysis software Nutri Calc can help you create calorie and nutrient focused diets, and evaluate an existing diet, looking at calories, macro/micros. And you can see diet direction, I like that with this quite nicely. And analyze the nutrition content of a particular food. If you go, "Hmmm, I wonder how much zinc is in a piece of fish versus a pumpkin seed?" You can ask it questions and it can give you data based on the USDA food tables. Additional tools can calculate body mass index, you can punch in activity levels and you can register at Nutri Calc as a Bauman College student.
You start with creating a personal profile, so you access Nutri Calc Plus site, and there's a website for that, click on profiles, choose new, enter the profile information for yourself or your client, and save the profile. And then view recommendations for calories, nutrients, and activities. And with this system you can save three different profiles, or you build on top of it. So keep print copies if you're keeping client files.
An example for personal profiles, you can create up to three different profiles. It can be based on diet direction so you could build, building diet profile, a balancing and cleansing diet profile, or that way you've got some standardized content that you can share with people which I think can be very helpful.
Analyzing common foods, you might want to see, "Well what if we ate a lot of basil?" Or "What about that french bread, what's actually in it?" So these things are particularly good for packaged foods, because they have a lot of restaurant packaged foods in the database and then also many whole foods but not all.
So by way of example, let's look at Ritz Crackers, the whole wheat variety, good for them. The ingredients are unbleached enriched flour, which is wheat flour, niacin reduced iron, thiamine mono nitrate B1, so thiamine mono nitrate is B1, Riboflavin

Now we're looking at a bar graph report for the Ritz Crackers showing percentage of the daily intake, recommended daily intake of iron 4%, sodium 9%, calcium 2%, so somebody might squeak at the sodium, but it's still only 9% of total daily recommended so it's okay. Click on the bar graph, select date, meal, which would be snack, update preview and the nutritional values are displayed in bars with highest and lowest percent of DRI, Daily Recommended Intake, macro nutrients in five crackers is 1% of the days protein recommendation, 4% of the fats for a day, 4% of carbs for a day, 4% of fiber for a day. And you can save this, and this is again just an example of looking at a single food.
Calorie and fat report for Ritz Crackers. So this is a different kind of report and you see now the colorful pie chart. In looking at it, it looks like carbohydrates are the biggest component at 62%, and fats are 32%, and protein is 6%. So that helps us with our diet direction. I suppose one could say it's a cleansing food albeit it's really a nothing food. So click on calories and fats, select the date, meal, click on update preview, view the table and pie chart, with macro nutrient content, calories, grams, percentage in that serving of five crackers and that was our output of protein a gram, which is 6% of our recommended dailies. And fats 2.5 grams, 32% of daily.
Calories and fat reports you can estimate the diet direction by comparing the sum of protein and fats versus carbohydrates. So it's a visual comparison of the pie chart, fats are blue, proteins are red, carbohydrates are green. And looking at the numbers a comparison and calculation that we have protein at 6%, fat 32%, that comes out to 38 paired to 62% carbohydrates. So Ritz Crackers is a poor quality process, "cleansing food". It's not really a cleansing, it's just high carbohydrate food, but it's not building food, it's not a balancing food. If we put something on it that would change the proportion. You put peanut butter, almond butter on it, it would have a whole different profile.
Analyzing diet direction, Ritz Crackers are mostly carbohydrate, we've gone over this 6% protein, 32% fats, 62% carbohydrates, so what would you serve them with to create a building snack? Adding a protein and fat rich food, or a balancing snack, a carb rich food? So it could be a carb, veggies, or beans, and then it would be healthier. Select foods and servings for these resources, so if you look at our survey of Diet, Lifestyle and Health Concerns, sections 1 and 2 you get lots of different suggestions of food. Or look at the eating for health mandala, the visuals and nutrition heroes chart. That's all good food for thought and ways to see what happens with the hummus or what happens with the vegetable dip or cheese or beans et cetera.
Improving nutrient density, we want to notice which macro and or micro nutrients are present in low amounts or missing, so we'll look at the bar graph report with Ritz Crackers, everything's missing for the most part. There's 0% of all vitamins and 1% of protein and 0% to 4% of all minerals except for sodium. Which whole foods served with

Ritz Crackers can provide limited or missing ingredients? Well maybe sea vegetables as part of a dip, that would get us a bunch of minerals. And then the obvious for us is list one to two healthier alternatives to Ritz Crackers. You may have another type of cracker you like, let's say a Rye crisp, or sometimes there's flax crackers. The problem with a flax cracker is that it may not be listed as a brand food, and then you would have to build that recipe. But for simple comparisons, something like a Rye Crisp is a conventional food. Rye has more food value in it then a Ritz.

Analyzing new food or product.
Enter the new food or product before entering your food check to see if Nutri Calc already has it. Go to intake, enter your food and click find. If Nutri Calc has your food it can generate reports with detailed nutritional information including minerals, vitamins, macro nutrients, calories. If Nutri Calc doesn't have your food or product, enter all the information from it's nutrition facts label onto the Nutri Calc database and you can check nutritiondata.com which is a big USDA database, and the USDA database and there's some websites there for detailed information for a food or food product. And knowing the amount that's in a product will be vital if there's any accuracy in this kind of calculation.
For a practice activity, entering a new food, it looks like it's called, "flackers" flax seed crackers with tomato and basil, specific, the weight per serving 25 grams. When the nutrition facts label serving is five flackers. Note: type in the ingredients, organic flax seeds, organic sun dried tomatoes, organic apple cider vinegar, organic basil and sea salt. And again it needs some weight of these things. The total weight of this product is 142 grams, which would yield 5.6 servings for five crackers.
For practice, entering nutrition facts you can enter all the information from the nutrition facts label. Those five crackers would provide a 120 calories total fats of 9 grams, saturated fat 1 gram, no trans fats. Poly unsaturated fats none, mono unsaturated none, cholesterol none. Protein 5 grams, sodium 200, total carbohydrate 9 grams, 2 grams of sugars, 6 grams of dietary fibers, no vitamin A. 8% of the daily calcium requirement 2%, vitamin C requirement 10% of the iron. So this is the label on the package you're putting into the database once you've entered all of the above, click save and your food will now be listed if you want to pull it up in my database.
Viewing nutritional reports, click your intake, enter flackers, click find and plus to add it to the intake. Select the meal, in this case a snack. The amount five each. Click save intake. Note: the intake was saved under today's date. And then click report so you can see different ones and save email or print, so that's useful that you can save some of these and send them to yourself so you can save it as a file. And decide which of these you want bar graph single nutrient, spreadsheet, calories and fats. Calorie assessment, activities summary, nutrients fact, my plate food list, 2 day comparison and all reports.

it's a lower fat option, but the total package is certainly superior with flackers over Ritz wholewheat.

Analyzing diet direction, flackers are building food, mostly fats and proteins, we've gone over this. 15% protein, 59% fat, 26% carbs. Then the real activity here is what would you serve with them to create a building snack, it could be more or similar amount of protein and fat ratio. Balancing snack, adding more carbohydrates, vegetables, beans, cleansing snack, carbohydrates, vegetables and fruits. And then select foods and servings from these resources and this again gives you somewhere to look for ... hmm what are my choices here? Diet lifestyle and health concern survey, first two sections, the nutrition heroes chart and eating for health model.
Improving nutrient density, notice which macro and/or micro nutrients are present in low amounts or missing and look at the bar graph report. So flackers have what percentage of DRI? Zero B vitamins, so adding nutritional yeast to the crackers or the dip would help. 2% of vitamin C, adding some fresh fruit or fresh vegetable or sprouts would help. 7% of calcium, adding some greens or seeds would certainly help. You can pair flackers with foods rich in limited nutrients to maximize nutrient content such as serve it with a tea spoon of nutritional yeast for the B's, add it with an orange for the vitamin C, and a half a cup of steamed kale for calcium and other minerals. And the sea vegetables also could be right in the crackers albeit their already made or it could be in your dip. Discuss additional food sources that can provide other missing minerals and vitamins. So that's a good activity, so this is very simple but it helps you to see how to add nutrient density to normal food.
Which food have the most nutritional value? If nutrition analysis shows your clients food recipe or day record is low in a particular nutrient, you can look at different websites to find the richest food sources of either proteins, fats, carbohydrates, vitamins or minerals. The USDA national nutrient database with the nutrient list is a good source. There's a website for that, nutrition data is basically another USDA database. The Foundations of Nutrition Textbook has some content and you can look at foods that are high in essential nutrients in your textbook.
Most nutritional value continued, there's another website we use quite a bit. The World's Healthiest Foods, look at essential nutrients. Website is whfood.com and then there's a sub-category there, nutrientsdoc.php. Doctor Decuypere website called, "Health Alternatives". And www.health/alternatives.com\minerals-nutrition-charthtml. So it's worth looking at, there's others. The Dieticians of Canada have a vitamin website list, a mineral list, and so forth.
Analyzing a health recipe.
Enter your healthy recipe, how do we do that? Well you click my database, choose create a recipe, enter the recipe name, and it's author, example apple sauce with your

name. Choose the number of servings, perhaps four. In the notes type in the ingredients and cooking method, add the ingredients and the amounts of each, and that's very important. Click save the recipe, your recipe will be stored in my database in your recipe sections so you can build out great recipes and have these ready to go and print out and share. And if you can't find a particular ingredient in Nutri Calc which happens, substitute with a similar one. Maybe chia seeds is not listed, or maybe hemp seeds is not listed. You will have to call it flax, or maybe, you'll see what else is similar to it. If they list kelp but they don't list Arame, you're going to have to go with kelp. So it's the best facsimile you can find.

Recipes ingredients, enter the recipe name, here's a lima bean soup. Five servings in the notes, here's some ingredients, half a cup of lima beans cooked. And it's very important to say cooked or dry because when they're dry they swell up with the water, so I like to use cooked in my recipes. 1 red onion chopped, one cup of charred chopped, three minced garlic's, two tomatoes, which equals 2 cups of tomatoes, so it better be a big tomato, or it could be a tomato in the can. 1 teaspoon of curry powder, a quarter tea spoon of black pepper, quarter cup of flax seeds, 2 tablespoons of chick pea miso, could be soy miso, they may not have chick pea miso. 1 tablespoon of coconut oil, 5 cups of water. So that's a recipe for a tasty lima bean soup. Note: once the recipe is saved, you can edit the ingredients and the cooking method so that's good.
Method of preparation and the notes section. You want to be very precise, soak a quarter cup of lima beans overnight for eight hours in two cups of filtered water, rinse and drain. Put the soaked beans in the pot, add 5 cups of water, bring it to boil and simmer on low until the beans are easily mashed with a fork, about an hour and a half. Melt coconut oil in a pan, medium heat, add chopped onions, garlic, tomato, charred curry, sauté on low 2 or 3 minutes or until the onions turn translucent, add your sauteed vegetables to the pot with the beans, let them simmer until the beans are tender. Then add the miso, the flax seeds, black pepper and stir. I like putting flax seeds in soup, it adds body, it adds oil, it's very nice. People don't think of it, and they worry that the heat is going to burn out the omega-3's. Not if it's whole flax seeds, and not if it's not high boil. It's okay to do that.Serving size 2 cups, store in the refrigerator for up to 5 days or freeze for up to 3 weeks.
Recipe display, lima bean soup, here's what it looks like. Click intake, enter your recipe, click find, add it to the intake, specify the meal, let's call it dinner, the amount 1 serving. Reports to look at calories, fats, and the bar graph.
Spreadsheet report for the lima bean soup. We see a graph example. Micro nutrients, 12.8 milligrams of vitamin C, 1.4 milligrams of iron, 25.4 milligrams of magnesium and 0.4 milligrams of zinc. If we click on the spreadsheet, select the date, the meal, preview, update preview, show macro/micro nutrients, milligrams, grams, or micrograms, lima

work. So most people don't think of using supplements in food, but doing them carefully and flavor disguising them with herbs and spices, it's a possibility.

Analyzing daily meals. Mostly we're looking at meals, not just single ingredients.
The normative standard, so registered dieticians, RD's, use the USDA My Plate as a standard of adequate nutrition, for example, 6 to 11 servings of carbohydrate per day is suggested with little or no differentiation between carbohydrate quality of starchy versus non starchy, whole versus refined, fresh versus canned. The eating for health model is our standard for optimal nutrition. We suggest 1 to 3 servings each of leafy and crunchy vegetables, 2 to 4 servings of fresh fruit, and unrefined starches. So a lot more fresh whole food, local organic when possible. Each type of carbohydrate is listed separately for dietary fine tuning. Leafy crunchy, unrefined starches and fruits, and encourage low gluten intake. Eating for health encourages best quality foods, fresh whole seasonal, local, organic and highest quality nutrient density.
Enter daily meals into the intake, so now we're coming to the more complex use of this program. Click intakes, put a date on your calendar, type in a food name and click find. Click on the food name to view the nutritional information page. Click the green plus sign to add this food to your intake. Select the type of meal, breakfast, lunch, snack or dinner. Choose the quantity and portion in an amount, and a portion or foods are listed per serving sizes by gram weight on the information page and click save. Add all daily foods to the intake, one at a time. Type in the next food, repeat the above steps. So you have to add to build a meal plan.
To analyze the nutrition of a meal, once you've entered all the food and beverages eaten for breakfast for instance, click save intake. Click reports to view different reports, bar graph will show the DRI percentage of macro/micro nutrients, spreadsheet will show the amounts of macro/micro nutrients and grams, milligrams, or micrograms, and you can also look at calories and fats to see the diet direction, the percentage of fats, proteins and carbs. And then you say, which foods can you add to improve the nutritional content of a meal, nutrition density, macro nutrients and micro nutrients, repeat the above steps for different meals in the day. So you did it for one, let's say breakfast, then you start over and you do snacks, lunch and dinner.
Measuring amounts of food, remember the visual queues we suggested to recognize a moderate portion size or a serving of a common food. Portion distortion is the key to overeating. It's a habit that adds extra calories, sugars, and unwanted chemicals from commercial food. So we're used to eating giant plates of food because that's what's served particularly when people go out or even when people are home and it's an all you can eat meal. We want to know the portions and servings and if you're doing this really well, you're going to weight it with a food scale, measure it with cups and spoons, and use visual queues. If you're a nutritionist, a food scale is not a bad tool to have and

use. Clients don't do it, but you may. Also when you're trying to perfect recipes, commonly one portion can include more then one serving. So sometimes there's two servings.

Portions, visual queues, we've gone over this but it bears repeating. Use visual queues for servings of all ingested food, for animal protein a serving is about the size of a deck of cards. Plant protein a serving may be half a baseball, half to two thirds of a cup, fats one to two tablespoons is a couple of poker chips, or perhaps a golf ball, if you're having guacamole. Carbohydrates, leafy vegetables is a baseball, it's a cup. Crunchy vegetable, half a baseball, half a cup unrefined starches half a baseball half a cup, fruit half a baseball half a cup, or one medium piece.
Eating for health [inaudible 00:36:07] size is in a balanced diet protein animal protein 3 ounce serving, vegetable protein 6 ounce serving, I think this is probably been drilled into you by now. Fats, nut seeds, olives and avocado, 2 tablespoons is a serving of a nut, or a seed. And when it's in oil or butter, a tablespoon is a serving. Carbohydrates, 1 cup of raw leafy greens, half a cup of cooked greens, crunchy vegetables, fresh fruit or starchy vegetables. Beverages 1 cup non caffeinated, no sugar added, clean beverage, water, tea, juice and juice has fruit sugars but there's no added sugars. With the building diet we're increasing the servings of protein and fat, and decreasing the carbs. So there's more protein fat versus carb. Cleansing diet, there's more calories from carbs, and less from the combined total of proteins and fats. I'll bet you know that by now.
Balancing breakfast could be one to two eggs in an omelet. It just depends on the ratio of all this. For this one, to make it fit, the chart it's one egg, with a half of red bell pepper, one green onion, one carrot, one full cup of spinach, one teaspoon of butter, half a cup of quinoa and a cup of green tea. So that's interesting when this breaks out in the Nutri Calc program, with one egg, not two, the calories are 13 grams of protein, just 20%. Fat's 9.7 grams, 33% carbohydrates, 31% which is 47 calories 262. So 47% is pretty close to 50. It doesn't have to be exactly 50. You're looking at relative proportions, if you were going to get very anal, you would trim out a little bit of the butter, but it's not necessary, it's really not.
A balancing lunch as Nutri Calc would have it, 3 ounces of baked chicken, 2 cups of mixed green salad, 1 tablespoon of lemon juice, 2 tablespoons of sauerkraut, always a great addition. 2 tablespoons of hummus, 1 half cup of a steamed yam, and 8 ounces of vegetable juice, and what do we get? Protein, they tally it out at 36 grams, seems to be a bit high to my eyeball. 26% of this meal would be protein, fats 14.8 grams, 24% carbohydrates, 49 or 50, again it didn't quite total 100. Calories 545 which is fine for a main meal, it really is. If 2000 calories in a day is what they're shooting for, three of these meals and a snack or so, would put you in the ballpark for that. And what do you

So maybe the person lose a little weight on this, if they're moderately active, fiber 27.21 grams, that's real good because 30 is our optimal or at least a good goal to work towards, so that shows how a balancing diet can be delicious, can be satisfying, can be filling, stabilize blood sugar and still not be too many calories and good distribution of macro nutrients.
For additional nutrition analysis programs, there are many. They range from free to costly. So depending on how often you'll use them it's like any other tool. If you get an expensive tool and you use it all the time, you get value. And if you use it occasionally it may be adequate to go simple in the beginning, but there's the super tracker, USDA, My Net Diary Cost, My Fitness Pal, Calorie King, Fit Day, I own Fit Day. Fit Day is okay. These are simple, largely free. Cron-o-meter and then there's some resources on our dashboard and a handout on list of nutrition analysis programs you can look at.
Food and nutrition apps provide detailed nutritional analysis about food, it's Cron- o=meter, Foodie, Nutrition Facts, Nutrition Data, and provides standard nutrition information about foods as they show on food labels. The ones that have that are My Fitness Pal, Lose It, Fat Secret, Spark People, My Net Diary. So the app would be for your phone, and a lot of people come to me, companies want to sell me these or have me endorse them and it's okay. Some people, clients in particular will record data and will use these. My experience is many do not, so that's the question to yourself as a user or your family or clients as users, are you going to keep track and if so, how can you help them keep track effectively?
Additional nutrition analysis program, and these are software programs that start at 300 and run up to about 600 or 700. They're good, they're very good. So if you're going to use it, I think you get value. Evolution Nutrition, Nutri Base, Nutritionist Pro, and Food Processor by Esha. So with some of these you can tell them you're a student, you might get a Bauman cost. Evolution Nutrition is about $19.95 a month for the Bauman price which is pretty good. Twenty dollars a month but then again that's 240 a year, every year. So in that one you're paying a subscription rather then for a software where you own it. All depends on use.
Competencies for 104.3 in Nutrition Analysis, is to understand how to analyze nutritional content of food or product, understand how to analyze nutritional content of a recipe, and understand how to analyze a full days meal, a meal or a full days menu. Do practice with this, make friends with it, don't let it become too difficult and recognize it just takes time. And as you get good with it, it takes less time, but you can dazzle your friends and family with reports and you will be using this for your homework so it's a good skill to have. Thank you so much for your attention.

Nutri Calc: Analyzing Macro & Micro Nutrients in Foods, Lecture notes of Nutrition

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