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Healthy Diet Tool Introduction

Healthy Diet Tool Introduction

Author Geoff Edwards. Its all my own work taking over ten years. Of course it is based on verifiable data and use on a daily basis and the Microsoft application Excel without which it would not have been created. I was not employed to develop the tool. It just developed and I thought that if it was useful to me it could be useful to others. Fortunately, I am healthy, aged 76 and still capable of over a thousand press-ups a week and of performing a complete circuit of 360 degree jumps at Swindon Ice Rink (provided no one gets in the way :). And I weigh a little under 84Kg (update 10th Feb 2019 79Kg).

Accompanying this introduction is a download to a PDF file that reports on the project: Healthy Diet  the rest of the website category "Healthy Diet" is provided as a report on the development of the project and other topics.

I have set up a Facebook page which provides opportunities for users to ask questions: Healthy Diet Calculator

Healthy diet updates are listed below.

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Posted on 10 Jun 2018 by Geoff Edwards

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Healthy Diet update 2019v27

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Excel Weekly Diet Tool Update 2019v27

I have updated the workbook Chili Con Carne has been added to the spreadsheets. I have added a product that I buy in a can. I have also introduced a setting for calculating the carbohydrate requirement. The default setting is to 50%. Published carbohydrate requirement is listed as 45% to 65%.  The calculation is managed by the spreadsheet.  The setting is to Ref 11.  I also noted that some of the accompanying spreadsheets had the wrong heading above the columns. These entries have been corrected, it make no differecne to the working of the tool but could be confusing.  Link; Excel Healthy Diet Tool

Posted on 16 Jul 2019 by geoff edwards

Healthy Diet update 2019v26

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Healthy Diet Excel based Weekly Diet Calculator Geoff Edwards

I have updated the Excel spreadsheet.  As far as I remember very little has been changed.  I have added some more comments and revised some others.  The current version is  Weekly Healthy Diet 2019v26

  • The tool provides the data for the user it is up to the user to modify their diet so that it is well balanced.  Indivdiuals may need to modify their diet according to a health practioner's instructions, ie. allergies. The calculator can be used to control weight gain and loss and also enble the diet to be balanced:
  • individual monitorig levels of, for example, iron in the diet
  • automatci calculation of BMI (Body Mass Index) to a tenth of a unit eg. 24.7 or 24.1 this shows whether you are almost 25 BMI or almost 24 BMI
  • recording of Five a Day in partial portions. If the food eaten is contributing to your 5 a Day then it all counts
  • water consumption from food and drinks enables controls hydration levels
  • alcohol consumption
  • adaption to individual requirements: sex, age, weight, height, level of activity
  • meaningful colour coded foodstuffs - eg. meat pink, fish, blue, bakery beige, vegetables green, fruit dark green, confectionary gray
  • sensible units nearly all food is based on 100g units (almost 1/4 a pound weight)
  • accuracy of data which is based on USDA (United States Department of Agriculture Standard Food LIsts
  • Is similar to a shopping list - not what you want to buy but what you have eaten
  • developed using MIcrosoft Excel compatible to open source spreadsheet software (except for Conditional Formatting)

 

Posted on 25 Jun 2019 by geoff edwards

Healthy Diet update v25

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Excel Based Healthy Diet Tool 2018v25

I have updated the Weekly Healthy diet Tool.  I have amended the Beer list as I had forgotten to list the fact that increasing amounts of alcohol provide more calories.  This has lead in may case to a discrepancy between my actual weight and the weight as calculated by the spreadsheet.  My actual weight being lower than what the spreadsheet calculates.

Although the existing Custom Beer entry works it has flaws, I do not think that I can resolve the issues. The best solution is to include more beer entries with varying percentage of strength.

Another addition is that I have highlighted in yellow nutrients that have a greater amount of the nutrient. Every one of the supplementary spreadsheet has been modified. This makes it easier to scan a nutrient to see which foodstuff has large amounts of a nutrient. I have reduced the RDA for Potassium from 4700mg to 3500mg in line with WHO recommendations.   Geoff Edwards 24/08/2018

 Link: Weekly Healthy Diet 2018v25

PS.  I have also formatted BMI (Body Mass Index) to two places of decimals. I think that this is useful as one could be either almost a lower BMI or almost a higher BMI index number.

NB. As mentioned in the spreadsheet the calculated BMI is only calculated from the weight at the end of the week.

 

Posted on 24 Aug 2018 by Geoff Edwards

Healthy Diet Update v24

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Excel based Healthy Diet update 2018v24

I have completed a report on the Healthy Diet project. Whilst writing the report I double checked the accuracy of the entries, particularly the formulas for Protein, Carbohydrate and Fat. The update includes some additional Comments.  The project can be downloaded from the link at the top of the webpage. Workbook Update

Posted on 11 Jun 2018 by Geoff Edwards

Healthy Diet update v23

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Healthy Diet Excel spreadsheet Weekly Diet Tool 2018v23

I have updated the Weekly Healthy Diet Tool. Two new entries are Cider and a Custom Percentage for Beer.  I have also amended some of the cell notes and corrected a small error in the percentage of alcohol consumed. The water content of beer is 522ml per 568ml (pint) not 568ml this error has been amended.

The Custom Percentage calculator for beer requires to first add the quantity to the spreadsheet and then go to the Beer spreadsheet which is located after the Zinc tab. In the Beer sheet select the day of the week for the beer consumed and then enter the volume and the percentage. As the spreadsheet calculates in units of a pint (568ml) adjustment may be used to correct the water content.(only alter the Green cells)

I have also realized that it is not necessary to add the consumption of butter and butter spread, oils and lard as the food list takes into account whether these ingredients are used or not. It is still useful to record these fats though and I intend to continue to record the quantities but just in the Notes column.
Updated spreadsheet

Please note that it is worthwhile reviewing other posts for further information

Posted on 10 Mar 2018 by Geoff Edwards

Healthy diet 2017v22 Excel Spreadsheet

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Healthy Diet 2017v22 Excel spreadsheet Weekly Diet Tool

I have decided to publish an update as I found an error in the recording of alcohol for the pie chart. The nutrient list is not affected. The issue is that a recent entry has not be added to the Total Foods by Group list from which the main pie chart is generated. The cell reference that needs to be added is R126 which references the Total for Beer 3%. V22 corrects the error.  The updated file has a few additions of comments and some amendments to comments.  Healthy Diet 2017v22
 

Posted on 17 Oct 2017 by Geoff Edwards

Excel Healthy diet 2017v21

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Healthy Diet 2017v21 Excel spreadsheet Weekly Diet Tool

This update adds two more cheeses: Edam and Mozzarella to the spreadsheet.  Some reference errors have been corrected and some more comments have been made.  I have included a new reference Ref 10. Carbohydrate as there is a RDA which is 130g for both adults and children.  This can be changed by users to suite their lifestyle and dietary need.  Update

USDA National Nutrient Database Release 28

NB please take note that as I have been regularly updating the spreadsheet I have unprotected the data sheets as it is very time consuming to unprotect and reprotect them. The data has been taken almost entirely from the USDA Nutrient Database and consists of 19 nutrients from the 33 in the Basic Report for each food. The Advanced Report has 144 nutrients. I will be pleased to receive suggestions to increase the number of nutrients from the 19 in my spreadsheet.

 

Using the Healthy Diet Tool

There is a lot of information about the Weekly diet tool in previous posts.  The main spreadsheet provides a lot of information about foods and checks that indicate where RDAs are not being met or exceeded. The individual sheets provide a reference to the food list, they can be used to note those foods that provide more or less of a nutrient. Apart from tracking weight gain or loss the tool records how may of your Five a Day portions are obtained. 

Geoff Edwards
 

 

Posted on 22 Jul 2017 by Geoff Edwards

Healthy diet 2017v20

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Healthy Diet 2017v20 Excel spreadsheet Weekly Diet Tool

This update adds three more cheeses: Feta, Parmesan and Ricotta to the spreadsheet. Sweet Corn has also been added. The Beer 5 percent entry is too awkward to manage for percent alcohol less or more than 5 percent so I have added an extra entry Beer 3 percent.Update
 

Experimental trial

I have highlighted food that contains more than 300mg of Potassium in the Potassium spreadsheet. If this is worthwhile I will introduce highlighting to other nutrient entries.

Managing Alcohol

Alcohol Total Units has been adjusted to include both three and five percent beer entries.  Entering 0.5 in both beer cells is equivalent to a pint of beer of 4 percent and records 2.3 units of alcohol. Those users who are familar with Excel may use the Formula bar to insert a function to calculate other percentages of alcohol. For example entering "=3.8/5"  without caps, will provide the correct number of units for a 3.8 percent beer, but this returns a value of 0.76 which alters the water content so that 0.24 needs to be added to the Water entry.(disregard this nothing needs to be added to the Water entry. The water content of all  food entries have their water content added automatcially.)

Reference Note

It is worthwhile for new users to refer to earlier entries in the Healthy diet category.

Posted on 20 May 2017 by Geoff Edwards

Healthy diet 2017v19

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Healthy Diet 2017v19  Excel spreadsheet Weekly Diet Tool

Further to the recent v18 update I have added Camembert cheese and included the USDA Food List reference number (NDB No.) to the Stilton cheese entry which was omitted in v18. The blue stilton data that I have used is from a commercial supplier Coombe Castle. The data in the USDA Food List that includes commercial products is from the labelled product and may not include all the entries that the Food List normally lists. In the case of cheese I have copied missing data from the Cheddar cheese entry to the Stilton entry.  This is preferable to entering a zero quantity. I will consider adding a comment to entries that have data from labelled products which does not supply the usual complete Food List nutrients. 
 

USDA Food List

The USDA Food List requires the user to select the data source from Select Source. The options are: All data sources, Branded food products and Standard Reference. 
To read the Food List entries as used in the Healthy Diet spreadsheet the user would normally select Standard Reference except when the entry is for a branded product.
 

Excel conditional formatting

So far the conditional formatting that I have employed is working but may need further information. Conditional formatting is used so a check can readily be seen that the target RDA (recommended Daily Allowance) is not met.  The spreadsheet cell's background colour remains light pink, or for those nutrients that do not have an RDA remain uncoloured. When a nutrient meets the target RDA it's background colour will be removed. If a nutrient's RDA is met and exceeded the adjoining cell's background colour will change to dark pink.  

I have re-included a muesli meal to provide an example of how the spreadsheet displays data. The user can delete the entries and enter their own. 

Note that each nutrient has its own spreadsheet for the data. These eighteen spreadsheets are unlocked. I have left them unlocked as it is a real chore to unlock them for editing the workbook and then lock them again. By all means refer to the individual nutrient lists but beware not to change anything.  Always when downloading an update make a copy as a Save As for your working weekly diet spreadsheet.

Healthy Diet 2017v19

 Earlier versions are below. Version 16 has a list of the features. Link
 

Posted on 17 Mar 2017 by Geoff Edwards

Healthy Diet update 2017v18

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Healthy Diet Excel spreadsheet 2017v18

I have made a small amendment to the Healthy diet spreadsheet. Calories for Cheddar Cheese had remained at one ounce when I had changed the amount to 100g.

I have also added Cottage cheese and Stilton blue cheese to the spreadsheet. Cheeses do vary in their nutrients quite considerably.  I will continue to add more cheeses to the spreadsheet.  Healthy Diet 2017v18

Posted on 12 Mar 2017 by Geoff Edwards

amended Healthy Diet 2017v17

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Amended Healthy Diet 2017v17


The entry for Pistachios was ascribed to the wrong category amended file

Posted on 27 Feb 2017 by Geoff Edwards

Healthy Diet tool update 2017v16

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  Healthy Diet Tool Update v16

Update to the Microsoft Excel Diet Weekly sheet V16

There are a few more Comments added and the Vegetable Soup entry had an error that  has been amended. Please note that this version does not have the auxiliary sheets protected. This is to allow less time consuming editing when new entries are made. .Healthy Diet Recording Tool 2017 v16

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB numbers.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Note version 14: Nutrient amounts are subject to Conditional Formatting using a light pink background to cells that record less that the RDA for the nutrient. If the nutrient amount exceeds the RDA the adjoining cell is formatted as dark pink. The RDA data for Saturated Fat is calculated from the user's daily requirement of calories to maintain their current weight. RDA Data is from the American Heart Associations recommendation Please note that conditional formatting does not work for Excel 2003 and earlier versions.
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course. There is also an entry for beer on Wednesday that was included as an example of how to manage beer of a different strength -explained in a comment.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 27 Jan 2017 by Geoff Edwards

Healthy Diet update v15

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  Healthy Diet Tool Update v15

Important update to the Microsoft Excel Diet Weekly sheet V15

I had added several items to the Microsoft Excel spreadsheet tool for managing diet version 14. Version 15 has a few useful notes inserted as comments. The inclusion of a calculation for Sugar consumption has been added and Beetroot has been added..Healthy Diet Recording Tool 2016 v15

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB Nos.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Note version 14: Nutrient amounts are subject to Conditional Formatting using a light pink background to cells that record less that the RDA for the nutrient. If the nutrient amount exceeds the RDA the adjoining cell is formatted as dark pink. The RDA data for Saturated Fat is calculated from the user's daily requirement of calories to maintain their current weight. RDA Data is from the American Heart Associations recommendation Please note that conditional formatting does not work for Excel 2003 and earlier versions.
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 30 Nov 2016 by Geoff Edwards

Healthy Diet tool update 2016v14

Link to this post

  Healthy Diet Tool Update v14

Important update to the Microsoft Excel Diet Weekly sheet V14

I have added several items to Microsoft Excel spreadsheet tool for managing diet         .Healthy Diet Recording Tool 2016 v14

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB Nos.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Note version 14: Nutrient amounts are subject to Conditional Formatting using a light pink background to cells that record less that the RDA for the nutrient. If the nutrient amount exceeds the RDA the adjoining cell is formatted as dark pink. The RDA data for Saturated Fat is calculated from the user's daily requirement of calories to maintain their current weight. RDA Data is from the American Heart Associations recommendation Please note that conditional formatting does not work for Excel 2003 and earlier versions.
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 11 May 2016 by Geoff Edwards

Healthy Diet tool update 2016v13

Link to this post
Normal 0 false false false EN-GB X-NONE X-NONE MicrosoftInternetExplorer4

  Healthy Diet Tool Update v13

Important update to the Microsoft Excel Diet Weekly sheet V13

I have added several items to Microsoft Excel spreadsheet tool for managing diet         .Healthy Diet Recording Tool 2016 v13

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB Nos.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 25 Apr 2016 by Geoff Edwards

Healthy Diet Tool 2016v10

Link to this post

 

Healthy Diet Tool Update v10

Important update to the Microsoft Excel Diet Weekly sheet V10

I have added a new Microsoft Excel worksheet to my workbook:  Salt         .Healthy Diet Recording Tool 2016 v10

  • My Healthy Diet Record Tool is a useful tool to help count calories which is required to monitor weight loss or gain which is under the control of the user. It is also linked to the users age,gender,height and existing weight and their level of physical activity.
  • Food intake is analysed automatically to provide: carbohydrate, fat, protein, portions of the NHS Five a Day, alcohol units and iron, vitamin C and salt
  • according to individual personal data which is required protein, fat and carbohydrate needs are calculated
  • quantities are based on single items or 100g quantities
  • data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28
  • there are two pie charts which automatically show the categories of food
  • the USDA chart omits alcohol and confectionary and is based on calories not volume
  • some new entries have been made and some errors traced and removed

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labeling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

Posted on 05 Jan 2016 by Geoff Edwards

Healthy Diet update v8

Link to this post

Important update to Microsoft Excel Diet Weekly sheet V8

I have added two new Microsoft Excel worksheets to my workbook:  Iron and Vitamin C. Iron is important in our diet. It is difficult to be aware of whether we are getting enough iron. Too much could be toxic but unlikely unless taken in tablet form. Vitamin C is also important as it helps the body to assimilate iron in the diet. Kale and Spinach have been added         .Diet Record Tool v8

  • My Diet Record Tool is a useful tool to help count calories which is required to monitor weight loss or gain which is under the control of the user. It is also linked to the users age,gender,height and existing weight and their level of physical activity.
  • Food intake is analysed automatically to provide: carbohydrate, fat, protein, portions of the NHS Five a Day, alcohol units and iron and vitamin C.
  • according to individual personal data which is required protein, fat and carbohydrate needs are calculated
  • quantities are based on single items or 100g quantities
  • data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28
  • there is a pie chart which automatically shows the categories of food

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data.

Posted on 16 Dec 2015 by Geoff Edwards

Update Healthy diet v7

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Important update to Microsoft Excel Diet Weekly sheet V7

I have added two new Microsoft Excel worksheets to my workbook:  Iron and Vitamin C. Iron is important in our diet. It is difficult to be aware of whether we are getting enough iron. Too much could be toxic. Vitamin C is also important as it helps the body to assimulate iron in the diet.Diet Record Tool

  • My Diet Record Tool is a useful tool to help count calories which is required to monitor weight loss or gain which is under the control of the user. It is also linked to the users age,gender,height and existing weight and theire level of physical activity.
  • Food intake is analysed automatcially to provide: carbohydrate, fat, protein, portions of the NHS Five a Day, alcohol units and iron and vitamin C.
  • according to individual personal data which is required protein, fat and carbohydrate needs are calculated
  • there is a pie chart which automatically shows the categories of food

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data.

Posted on 02 Dec 2015 by Geoff Edwards

Healthy Diet Update v6

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Excel Workbook Healthy Diet Record Tool: Update 2015v6

I have updated my Microsoft Excel Weekly Diet sheet as I found a few more items that needed improvement. Existing users should download the new sheet. Please note that the existing issue with whether to record oil and butter consumption on a daily basis or weekly still persists. I have added Butter Spread separate to Butter. I have also added the fat content of Crisps to Cooking Oil. So if the user decides to eat a packet of crisps he or she will note that Cooking Oil is added to and shown on the pie chart.

 There is a new item, Lasagne added (I couldn't find data for percentage cheese content of a beef lasagne, so meat and bakery content only)

I needed to amend Pancakes and Cornish Pasty.

It is important to note that the fat content of all foods listed is complete and is recorded each day. It would be possible to add additional worksheets for Nutrient content but this would be a lot of work. The Five a Day Portions helps to ensure that users can balance their diet.

Healthy Diet Excel Spreadsheet Weekly Record  

For new users please note that I add some food to the Sunday column so as to populate the pie chart, which would otherwise be blank!  That data should be deleted, it is only included to help users realize how the spreadsheet works.

For personal use you will need to alter the data referring to your: gender, age, present weight, height and level of activity.

NB.  Portions of the Five a Day advice will tally all foods that are listed in the Five A Day list published by the NHS no matter how small. The Weekly sum of portions will reflect this

Posted on 26 Oct 2015 by Geoff Edwards

Healthy Diet Update

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Excel Workbook Healthy Diet Record Tool: Update 2015v5

I have updated my Microsoft Excel Weekly Diet sheet as I found a few items that needed improvement. Existing users should download the new sheet. Please note that the existing issue with whether to record oil and butter consumption on a daily basis or weekly still persists. I have added Butter Spread separate to Butter. I have also added the fat content of Crisps to Cooking Oil. So if the user decides to eat a packet of crisps he or she will note that Cooking Oil is added to and shown on the pie chart.

It is important to note that the fat content of all foods listed is complete and is recorded each day. It would be possible to add additional worksheets for Nutrient content but this would be a lot of work. The Five a Day Portions helps to ensure that users can balance their diet.

Healthy Diet Excel Spreadsheet Weekly Record

For new users please note that as usual I complete my Sunday diet. That personal data can be deleted, it is only included to help users realize how the spreadsheet works.

For personal use you will need to alter the data referring to your: gender, age, present weight, height and level of activity.




 

Posted on 05 Oct 2015 by Geoff Edwards

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