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FSN 429
Dr. Papathakis
12/02/13
Follow the Diet
I.)
A.) EER: 30kcal/kg; weight: 130#; 130/2.2=59kg, 59kgx30kcal/kg=
1770kcals/day
Est PRO: 70gPRO/day (1.1g/kg, 16%kcals)
EST CHO: 252gCHO/day (57%kcals)
Est FAT: 53gFAT/day (25%kcals); <11g saturated fat/day (<7%kcals)
Fluid Requirement: 1770ml/day (1ml/kcal)
Menu plan: CHO exchanges: 16 (4 fruits, 2 dairy, 9 starch, 1 veg), FAT
exchanges: 9, PRO exchanges: 3oz) *See Exchange Table attached
Exchange Totals: 1800kcals (goal=1770kcals), 65gPRO (goal=70g),
244gCHO (goal=252g), 52gFAT (goal=53g)
B.) Breakfast:
-1/2c oatmeal
-1 tsp peanut butter
- 1 Tbsp honey
-2 cups coffee w/ 1 Tbsp n
am snack:
-1 apple
-1 oz trail mix (dried fruit based)
Lunch:
-1 cup cooked broccoli and peppers
(cooked in 2 tsp olive oil)
-1 cup baked sunshine winter squash
-1 fat free greek yogurt
- 1 persimmon
pm snack:
-1/2 cup cherry tomatoes
-1/2 cup carrots
-1/3 cup hummus
-1 regular banana
-2 tangerines
Dinner:
-1 whole grain tortilla
-2oz turkey breast
-1/2 cupped cooked peppers and shallots
(cooked in 1 tsp olive oil)
-2 Tbsp avocado
-chopped lettuce and tomatoes
-2 tsp mustard