Breakfast: 7AM

Omelet (milk added) with sausage, cheese, spinach, and broccoli) (2large eggs)
1 cup of orange juice
1 bottle of unsweetened water
2 regular slices of gluten-free bread
Lunch: 1:30PM
1 cup of 100% cranberry juice
1 bottle of unsweetened water
2 cups of salad, cobb, grilled chicken, bacon, egg, blue, cheese, avocado, tomato, Italian dressing
cup banana chips
Pork, chops, broiled or baked (1 small or think chop)
Dinner: 6PM
Unsweetened Bottled Water 16.9 fl oz
2 slices of pizza with pepperoni, thick crust (gluten free)
1 cup of Tomato with vegetable juice (V8)
Snack: throughout the day
Unsweetened Bottled Water 16.9 fl oz
1 cups of grapes
1 Large banana
1 cup of Powerade sports drink

Athlete's Nutrients Report: Monday

Your plan is based on a 2400 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2860 Calories

2903 Calories

Over

Protein (g)***

96 g

112 g

OK

Protein (% Calories)***

10 - 30% Calories

18% Calories

OK

Carbohydrate (g)***

130 g

377 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

59% Calories

OK

Dietary Fiber

26 g

40 g

OK

Total Sugars

No Daily Target or Limit

124 g

No Daily Target or Limit

Added Sugars

No Daily Target or Limit

41 g

No Daily Target or Limit

Total Fat

25 - 35% Calories

22% Calories

Under

Saturated Fat

< 10% Calories

7% Calories

OK

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

12 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

4% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.3% Calories

Under

-Linolenic Acid (g)***

1.1 g

0.9 g

Under

Omega 3 - EPA

No Daily Target or Limit

491 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

429 mg

No Daily Target or Limit

Cholesterol

< 300 mg

409 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1300 mg

1678 mg

OK

Potassium

4700 mg

4346 mg

Under

Sodium**

< 2300 mg

2515 mg

Over

Copper

890 g

2661 g

OK

Iron

15 mg

19 mg

OK

Magnesium

360 mg

648 mg

OK

Phosphorus

1250 mg

2338 mg

OK

Selenium

55 g

229 g

OK

Zinc

9 mg

15 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

1858 g RAE

OK

Vitamin B6

1.2 mg

2.7 mg

OK

Vitamin B12

2.4 g

25.6 g

OK

Vitamin C

65 mg

200 mg

OK

Vitamin D

15 g

7 g

Under

Vitamin E

15 mg AT

11 mg AT

Under

Vitamin K

75 g

241 g

OK

Folate

400 g DFE

750 g DFE

OK

Thiamin

1.0 mg

2.1 mg

OK

Riboflavin

1.0 mg

2.7 mg

OK

Niacin

14 mg

23 mg

OK

Choline

400 mg

470 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 received a well-balanced nutritious meal plan that was full of vegetables and fruits. The day started off with a tasty omelet that
received a side of orange juice and bread to give her the carbohydrates she needs 4 hours prior to practice. All of her macronutrient, vitamin,
and mineral needs were met easily. She was properly hydrated during and following practice along with electrolytes received from a large
banana. She received lots of lean protein that will help her maintain weight and easily met her caloric needs. She received food that is easily
accessible on a college campus and food that she could cook herself.