Breakfast: 7AM

Blueberry pancakes w/ low sugar syrup

1 cup of raw strawberries
1 2% milk
Unsweetened Bottled Water 16.9 fl oz
Lunch: 1:30 PM
2 cups of Pasta (spaghetti, linguini,
vermicelli), cooked (with no salt or fat
added)
1 cup of broccoli
cup of avocado cubes
Unsweetened Bottled Water 16.9 fl oz
Dinner: 7PM
1 cup shrimp
1 cup of fresh cooked carrots
Unsweetened Bottled Water 16.9 fl oz
1 cup brown rice
1 ounce cashew nuts, honey roasted
Snack: throughout day
1 large banana
Unsweetened Bottled Water 16.9 fl oz
1 container vanilla yogurt
1 Granola bar, oats, raisins, coconut
(Nature Valley Chewy, Quaker Oats
Chewy)
1 bottle (20 fl oz)Gatorade G2 thirst
quencher sports drink, low-calorie

Athlete's Nutrients Report: Tuesday

Your plan is based on a 2400 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2860 Calories

2834 Calories

OK

Protein (g)***

96 g

104 g

OK

Protein (% Calories)***

10 - 30% Calories

20% Calories

OK

Carbohydrate (g)***

130 g

363 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

59% Calories

OK

Dietary Fiber

26 g

35 g

OK

Total Sugars

No Daily Target or Limit 135 g

No Daily Target or Limit

Added Sugars

No Daily Target or Limit 47 g

No Daily Target or Limit

Total Fat

25 - 35% Calories

26% Calories

OK

Saturated Fat

< 10% Calories

12% Calories

Over

Polyunsaturated Fat

No Daily Target or Limit 4% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit 8% Calories

No Daily Target or Limit

Linoleic Acid (g)***

11 g

9g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

3% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.5% Calories

Under

-Linolenic Acid (g)***

1.1 g

1.3 g

OK

Omega 3 - EPA

No Daily Target or Limit 2 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit 20 mg

No Daily Target or Limit

Cholesterol

< 300 mg

415 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1300 mg

2300 mg

OK

Potassium

4700 mg

4603 mg

Under

Sodium**

< 2300 mg

2320 mg

Over

Copper

890 g

2128 g

OK

Iron

15 mg

23 mg

OK

Magnesium

360 mg

476 mg

OK

Phosphorus

1250 mg

2245 mg

OK

Selenium

55 g

222 g

OK

Zinc

9 mg

20 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

705 g RAE

OK

Vitamin B6

1.2 mg

2.1 mg

OK

Vitamin B12

2.4 g

6.5 g

OK

Vitamin C

65 mg

201 mg

OK

Vitamin D

15 g

8 g

Under

Vitamin E

15 mg AT

9 mg AT

Under

Vitamin K

75 g

255 g

OK

Folate

400 g DFE

1057 g DFE

Over

Thiamin

1.0 mg

2.9 mg

OK

Riboflavin

1.0 mg

3.6 mg

OK

Niacin

14 mg

27 mg

OK

Choline

400 mg

484 mg

OK

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age
51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.

Our athlete was prepared a meal plan that met all of her needs at every step of the day. Because she had an 11 AM
practice, she ate a meal that was carbohydrate rich and hydrating. Eating this carbohydrate rich diet 4 hours prior to
practice is said to be the optimal time for performance. Following her practice, which lasted slightly over an hour, she
rehydrated and received a boost of electrolytes with a sports drink that has the optimal percentage of electrolytes
(around 7%). She received plenty of protein to maintain muscle stores and have appropriate recovery following her
exercise. Her diet consisted of few empty calories and the fats she received were composed of mono/polyunsaturated
fats that are healthy for her body with avocado and cashew notes.