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Healthy Diet Tool Introduction

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Healthy Diet  Excel Weekly Tool Introduction

Author Geoff Edwards. Its all my own work taking over ten years. This Microsoft Excel based tool is based on verifiable data from the United States Department of Agriculture (USDA) . 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.

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 mainly on the development of the project and other topics. Reference:  The most definitive document on the topic of human nutrition is published by the Food and Agricultural Organisation of the United Nations in conjunction with the WHO (World Health Organisation  Human Vitamin and Mineral Requirements

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.

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

Healthy diet updates are listed below.

Posted on 10 Jun 2018 by Geoff Edwards
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Healthy Diet tool update 2017v16

  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 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 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:

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

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