Breakfast: 7AM

Gluten free French toast, plain ; 2 regular slices

1 tbsp Aunt Jemimah syrup
1 cup of blackberries
cup of blueberries
Unsweetened Bottled Water 16.9 fl oz
1 cup 2% milk
Lunch: 1:30 PM
2 slices of ham, luncheon meat, packaged or deli
1 slice provolone cheese
2 regular slices of gluten-free bread
1 packet of mustard
2 wedges of honeydew melon
Unsweetened Bottled Water 16.9 fl oz
Dinner: 6:30PM
1 cup chopped broccoli
1 cup cooked asparagus
Unsweetened Bottled Water 16.9 fl oz
2 piece (2-1/2 x 4) lasagna with beef
Snack: throughout the day
1 ounce of chestnuts, roasted
1 gluten-free bagel with cream cheese
1 container of lowfat vanilla yogurt
Unsweetened Bottled Water 16.9 fl oz

Athlete's Nutrients Report 05/08/15 - 05/08/15

Your plan is based on a 2400 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2860 Calories

2841 Calories

OK

Protein (g)***

46 g

103 g

OK

Protein (% Calories)***

10 - 30% Calories

15% Calories

OK

Carbohydrate (g)***

130 g

371 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

58% Calories

OK

Dietary Fiber

26 g

34 g

OK

Total Sugars

No Daily Target or Limit

205 g

No Daily Target or Limit

Added Sugars

No Daily Target or Limit

37 g

No Daily Target or Limit

Total Fat

25 - 35% Calories

28% Calories

OK

Saturated Fat

< 10% Calories

8% Calories

OK

Polyunsaturated Fat

No Daily Target or Limit

6% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit

12% Calories

No Daily Target or Limit

Linoleic Acid (g)***

11 g

17 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

5% Calories

OK

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.6% Calories

OK

-Linolenic Acid (g)***

1.1 g

2.0 g

OK

Omega 3 - EPA

No Daily Target or Limit

3 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

85 mg

No Daily Target or Limit

Cholesterol

< 300 mg

747 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1300 mg

1324 mg

OK

Potassium

4700 mg

4929 mg

OK

Sodium**

< 2300 mg

2610 mg

Over

Copper

890 g

2548 g

OK

Iron

15 mg

18 mg

OK

Magnesium

360 mg

479 mg

OK

Phosphorus

1250 mg

1728 mg

OK

Selenium

55 g

184 g

OK

Zinc

9 mg

13 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

1137 g RAE

OK

Vitamin B6

1.2 mg

3.8 mg

OK

Vitamin B12

2.4 g

8.8 g

OK

Vitamin C

65 mg

287 mg

OK

Vitamin D

15 g

17 g

OK

Vitamin E

15 mg AT

16 mg AT

OK

Vitamin K

75 g

364 g

OK

Folate

400 g DFE

730 g DFE

OK

Thiamin

1.0 mg

2.2 mg

OK

Riboflavin

1.0 mg

2.7 mg

OK

Niacin

14 mg

33 mg

OK

Choline

400 mg

650 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.

Once again, our prospering athlete had all of her macronutrient and vitamin/mineral needs met. She was given a boost of carbohydrates 4 hours
prior to practice for optimal performance. Those carbohydrates were composed of fresh fruits and homemade French toast. She had water
before practice, during practice, and after practice, once again, for optimal hydration. She had a delicious ham and cheese sandwich that
utilized gluten-free bread. She had lots of vegetables and plenty of snacks throughout the day to keep down her hunger, avoid high fat foods,
and keep focused on the high demands of being a college athlete. She had lasagna from the campus diner that made her feel like a champion
and plenty satisfied to the point where she didnt even look at the dessert tray.