Amanda Beckstead

Nutrition 3020

Diet Analysis

Diet Analysis Order of Information

1. Diet Survey from Athlete

2. Diet Analysis Plus Reports

3. Estimate of Energy Needs: Diet Design Tool

4. Objective Interpretation

5. Athlete Feedback Form

6. Diet Prescription

7. Written evaluation: Discussion Board Summary

Estimate Energy Needs STEP ONE: ESTIMATE ENERGY NEEDS

Lightly Active (No structured physical activity (PA) or < 7 hours per week of structured PA). For males>=19 years, EER =

662 - (9.53 x 20) + 1.11 (15.91 x 70.31 + 539.6 x 1.78) = 2779

PA (Physical Activity) = 1.11 if low active; EER: 2779 Calories Daily

Step Two: Estimate Protein Needs B. If you are interested in lean body mass gains, use 2 grams of high quality dietary protein per kilogram of body weight to determine protein needs. This is a very liberal prescription. Most data has suggested that 1.2 gram to 1.8 grams of protein per kilogram of body weight is all most athletes need.

104 Grams

C. Calculate the number of calories that you are deriving from protein: Grams of dietary protein, multiplied by 4 calories per gram, equals calories from protein.

416 Calories

D. Calculate the percent of calories that should come from protein: Take calories from protein (C), and divide by total calories (estimated in step one), then multiply by 100.

15%

Step Three: Determine CARBOHYDRATE Needs

A. Multiply the percent of calories desired from CARBOHYDRATE, times total calories needed (determined in step one). This equals how many calories should come from CARBOHYDRATE.

65%, 1808 Calories B. Take the total calories desired from CARBOHYDRATE and divide by 4 calories per gram, this equals the number of grams of CARBOHYDRATE that you need. Make sure that your diet prescription is providing at least 6 gm CARBOHYDRATE/kg if you are involved in a lot of exercise. 452g/70.31kg = 6.4g/kg

Step Four: Determine the fat content of the diet

A. To determine the grams of fat needed: Sum the calories from protein (determined

in 2) and the calories from CARBOHYDRATE (above), then subtract this number from the total calories desired (determined in 1). This equals the calories from fats. 2779-2224=555

B. Divide the total calories from fat, by 9 calories per gram, equals grams of total fat.

One needs between 5-10% of total calories fromlinoleic acid which is the essential, omega 6 fatty acid. This will range from 11-22 grams for a 2000 calorie diet to 17-33 grams for a 3,000 calorie diet. You can use the following formula to calculate specifically how much linoleic acid the athlete should consume minimally. The adult DRI for a female is 11 grams per day and for the male, 17. The AMDR for alpha linolenic acid, the essential, Omega 3 fatty acid is 0.6-1.2 %

of total calories required (the DRI for energy). The adult DRI for alpha linolenic acid for a woman is 1.2 grams and for a male, 1.6grams. Please make sure the athlete can make his/her EFA needs. 555/9=61.667 g

C. To determine the percent of calories from fat: Divide the calories from fat by total calories, and then multiply by 100. 20%

Diet Prescription: Total Calories___2779__________

__15____% of total calories from Protein Grams of Protein__104____ Gm/Kg___1.5___

_65_____% of total calories from CARBOHYDRATE Grams of CARBOHYDRATE__452_____ Gm/Kg___6.4___

__20____% of total calories from Fat Grams of Fat__61______

Recommended Daily Diet Exchanges per Day

Skim Milk: _____4____ exchanges

Fruit: ___10______ exchanges

Vegetable: ____7_____ exchanges

Starch: ___14______ exchanges

Very Lean or Lean Meat: _______3__ exchanges

Fat (mono and poly): ___9______ exchanges

Two hours before athletic event:

Consume __141___ grams of Carbohydrate (.91 g/lb)

Nutrition for a Recovery Meal:

Consume __34___ grams of Protein (.26g/lb)

Consume ___116__ grams of Carbohydrate (.74g/lb)

Consume Two Recovery Meals when the event has exceeded 1.5 hours of continuous

high intensity effort: The first one, immediately following the event, and the second one, two

hours later.

Calories:

2779 Date wt (lbs)

155 wt (kg)

70.31 Name Zakary

Carbohydrate:

% ofCals

65 grams 452 gm/kg 1.5

Protein:

% ofCals

15 grams 104 gm/kg 6.4

Fat:

% ofCals

20 grams 61

Exchange List

# of serv.

gmcarbs/exch Tot gmcarbs

gm Prot /exch

Tot gmprot

gm Fat /exch

Tot gm

fat

Skim milk

4 12

48 8

32 0

Low-fat Milk

NONE

12

8

5

Whole Milk NONE 12 8 8

Fruit

10 15

150 0

0

Vegetable

7 5

35 2

14 0

Total grams ofcarbs

233 46

Starch List

14 15

210 3

42 .5

7

Total grams of Protein

443 88 7

Very Lean Meat

2 0

7

14 1

2

Lean Meat

1 0

7

7 3

3

Medium-fat meats

NONE 0 7 5

High-fat Meats NONE 0 7 8

Total grams of Fat

443 109 12

SFA NONE 0 0 5

Monounsaturated Fats

4 0

0

5

20

Polyunsaturated Fats

5 0

0

5

25

Diet Prescription: Total Calories______2779_______ _15_____% of total calories from Protein Grams of Protein_104_____ Gm/Kg__1.5____

__65____% of total calories from carbs Grams of carbs___452____ Gm/Kg___6.4___

__20____% of total calories from Fat Grams of Fat__61______

Recommended Daily Diet Exchanges per Day

Skim Milk: _____4____ exchanges

Fruit: ____10_____ exchanges

Vegetable: ___7______ exchanges

Starch: __14_______ exchanges

Very Lean or Lean Meat: _____3____ exchanges

Fat (mono and poly): _____9____ exchanges

Two hours before athletic event:

Consume __141___ grams of Carbohydrate (.91 g/lb)

Nutrition for a Recovery Meal:

Consume __39___ grams of Protein (.25g/lb)

Consume _116____ grams of Carbohydrate (.75g/lb)

Consume Two Recovery Meals when the event has exceeded 1.5 hours of continuous

high intensity effort: The first one, immediately following the event, and the second one, two

hours later.

Objective Interpretation

1. (4) Evaluate the intake of carbohydrate in the diet. Describe the levels of fat and CARBOHYDRATE that were consumed in terms of the: Average gram amount of CARBOHYDRATE:__310.87_____

Average grams of CARBOHYDRATE per kilogram of body

weight:____4.42________ Average gram amount of sugar:____127.21_______

Percent of calories from CARBOHYDRATE:_______52%______

Percent of calories from sugar:____21%_________

Verbal descriptor for the level of CARBOHYDRATE in the diet:_____low carb_____

2. (2) Evaluate the fiber intake: According to the DRI, 1.4 gram of dietary fiber per 100 calories consumed is considered an

"adequate" amount of dietary fiber.

Total grams of dietary fiber consumed:___16.13____

Grams of fiber per 100 calories_____.67________

Based on the number of Calories recommended, how many grams of fiber should be consumed?____39 Grams___________

Was the fiber intake adequate? No

Was a high fiber diet consumed? No

3. (4) Please describe any recommendations that you would make to the athlete

regarding the carbohydrate and fiber intake. Comment on the partitioning of the carbohydrate, prior to and after exercise, and the choice of CARBOHYDRATE-rich foods.

-I would recommend my athlete to increase his fiber intake by eating whole foods. He needs to

increase the amount of fruits and vegetables in his diet which would increase his fiber. He also should eat complex carbohydrates instead of highly processed white flour type products. He needs to increase his carbohydrate intake but this will naturally come as he increases his overall calories and whole food intake. 4. (2) Describing Total Fat Level in the Diet, Verbally

Criteria for levels of fat in the diet and the verbal descriptors are as follows: low fat diet: <25% of calories from fat

moderate fat diet: 25-35% of calories from fat high fat diet: >35% of calories from fat

Average gram amount of fat:____96.25_______

Percent of calories from fat:_____36%________

Verbal descriptor for the level of fat in the diet:_____High Fat Diet_______

4. (6) Evaluate the fatty acid distribution of the fats consumed: Was the P:S ratio within a 2:1?____no____, or 1:2?_____no 3:1___ Recall a P:S ratio greater than 3:1 is tumor promoting, and a ratio less than 1:3 is heart

disease promoting if the person is consuming a high fat diet. Tumor Promoting To calculate the P:S ratio, take the grams of the PUFA and the grams of SFA. Take the gram

amount of the fat that was consumed in the larger amount and divide it by the gram amount of the fat consumed in the lesser amount. The answer should be greater than one. Keep note of the type of fat that was consumed in the larger amount. Then place the figures in the P:S ratio appropriately. The ratio will be either 1: a number greater than one (more saturated fat was eaten), or a number greater than one:1 (more PUSF was eaten). Please comment on the healthiness of your P:S ratio.

3.27:1, SFA:PUFA, Tumor Promoting. His SFA is way too high and is PUFA is really

low. He needs to decrease his SFA and increase is PUFA. [Total Calories recommended (DRI for energy) x 0.05], divided by 9 Calories/gram =

grams linoleic acid/day. Show work for all calculations below. (2779*0.05)/9=15.43

Minimum amount of linoleic acid needed in the diet:__15g______

How many grams of saturated fat would equate to 7% of total Calories that were consumed?

_____21 _____ To calculate: [Total Calories eaten x 0.07], divided by 9 Cals/gram = grams of saturated fat that should not have been exceeded. (2779*0.07)/9=21.6

The AMDR for alpha linolenic acid, the essential, Omega 3 fatty acid is 0.6-1.2 % of total

calories required (the DRI for energy). The adult DRI for alpha linolenic acid for a woman is 1.2 grams and for a male, 1.6grams.

How many grams, minimally of alpha linolenic acid are needed in the athlete's diet each

day?____1.8____

[Total Calories recommended (DRI for energy) x 0.006], divided by 9 Calories/gram = grams alpha linolenic acid/day. Show work for all calculations below.

(2779*.006)/9=1.8

List the foods that the athlete consumed that are sources of omega 3 fatty acids: White bread, French fries, pasta, brownie and ranch dressing

Fill-in the following:

Grams of SFA consumed:__35.25_________ Calories from SFA:___317.25______

Percent of calories from SFA:_____13%_____

Was the saturated fat (SAT) intake <7% of total Calories? no

(grams of SAT x 9 Cals/gm, divided by total Cals eaten) x 100 = % of Cals from SAT

Grams of PUFA:____9.87_________ Calories from PUFA:____88.83_____

Percent of calories from PUFA:___3.7%_________

Grams of MUFA:_____18.38____ Calories from MUFA:____165.42______

Percent of calories from MUFA:_______6.9%_____

5. (4) Was dietary cholesterol intake <300 mg/day? Yes Milligrams of cholesterol consumed:____260.77______

Please describe any recommendations that you would make to the athlete regarding the fatty acid and cholesterol intakes. - My athlete needs to increase the amount of MUFA and PUFA that he consumes while lowering his

total fat and saturated fats. He needs to incorporate healthier fat choices into his diet. The amount of

cholesterol that he consumes is within the healthy range.

6. (4) Evaluate protein intake via DRI. From a health perspective, it is desirable to take in at least 100% of the DRI for protein. About 2/3 of total protein should be from high quality protein sources or the combination of low quality proteins that are complimentary.

Please fill-in the following. Average total grams of protein consumed daily:_____86.24______

Percent of the DRI consumed for protein:______77%________

Percent of total calories consumed from Protein:___344.96______ Average grams Protein per kilogram of body weight:___1.23_______

Please describe any recommendations that you would make to the athlete regarding the protein intake. - My athlete needs to increase the amount of protein he consumes. He should make lean meat or meat

substitute choices. He needs to lower his overall fat so if he chooses leaner meats or substitutes it

would help in that area as well. He could complement proteins to increase his fiber and protein like a

whole wheat bagel thin toasted with a serving of all natural peanut butter.

7. (4) Evaluate the caloric intake. Many times, one will observe even though the diet was low calorie, it was high-fat. This was due to the distribution of the type of calories that were consumed.

In theory, should weight have been lost, gained or maintained based on the caloric intake as

compared with the calorie level that was recommended by the computer for the DRI for energy? _______lost_____

What percent of recommended energy was consumed above or below what the computer

recommended DRI for energy?_____87% consumed, 13% lower than recommended ___________

What is the athlete's DRI for energy? ___2779 calories_______

One's Resting Energy Expenditure (REE) can be used to calculate one's energy expenditure. These equations consider gender, height in centimeters (H), weight in kilograms (W), and age in years (A).

Mifflin Equations: For MEN: REE (Calories/day) = (10 x 70.31) + (6.25 x 177.8) – (5 x 20) +5=1719.35

What is the athlete's REE by Mifflin? _____1719.35_____

As compared to the energy level that the computer generated, what percent above the resting

energy expenditure should the energy level reflect?____38%______ [1 - (REE/DRI)] Please show your work.

1-(1719.35/2779)= 38%

Please describe any recommendations that you would make to the athlete regarding the energy intake.

-My athlete needs to increase his caloric intake. He needs to decrease the amount of fat and increase the

amount of fruits, vegetables and grains. He should be looking at increasing anti-oxidant rich foods. His

intake calorie wise is close to the amount he should be consuming but he should modify and diversify the

sources of his intake.

8. (4) Evaluate nutrient intake of vitamins and minerals. Were the levels of vitamins and

minerals listed on the print out providing at least 100% of the recommended amounts? no

Which vitamins/minerals were provided at levels <100% of the DRI? Thiamin, Riboflavin, vitamin B12, Folate, Vitamin C, Vitamin D, Vitamin A, Vitamin E,

Calcium, Magnesium, Potassium and zinc.

For those nutrients consumed at levels less than 100% of the DRI, are you concerned about

his or hers nutritional status? Yes Why or why not? - I am concerned about his nutritional status because though he is close to consuming the correct

amount of calories he is not eating nutrient dense foods. He is lacking in many key vitamins and

nutrients. He could go one or two days being deficient in the amount of vitamins and minerals he in

consuming but overtime deficiencies happen. He isn’t taking any supplements either. He isn’t

providing his body with the building blocks he needs to keep functioning optimally aside from his

demands he places on his body through athletics.

What foods should be added to the diet in order to raise nutrient intake for those nutrients that

were provided less than 100% of the DRI? -He should add fruits and vegetables, he eats such a small amount and variety it isn’t

surprising he is missing such a large chunk of vitamins and minerals. -Thiamin rich foods he could incorporate into his diet include whole grain products (he could

do this by changing his white bagel to a whole wheat), fish, nuts, pork or navy beans. -Riboflavin: Cheese, Almonds, beef, fish, eggs, pork and spinach -Vitamin B12: Animal products such as meat, fish, poultry, milk, eggs and cheese -Folate: Raw leafy green vegetables, Legumes, oranges, wheat germ -Vitamin C: Citrus fruits, berries, kiwi, cabbage, peppers -Vitamin D: Fortified products such as milk and cereal, eggs, fatty fish and made by spending time in the sun -Vitamin A: Fortified milk products (milk, butter, cheese), eggs, dark green leafy vegetables, broccoli, orange fruits and vegetables -Vitamin E: Nuts, seeds, plant oils, wheat germ, green leafy vegetables, vegetables -Calcium: Dairy products, fortified nondairy milk alternatives, canned fish, tofu -Magnesium: Nuts, Legumes, whole grains, dark green leafy vegetables, chocolate -Potassium: Whole foods including meats, milk, fruits, vegetables and grains -Zinc: Shellfish, red meat, whole grains and fortified cereals

Were any nutrients provided above the UL (tolerable upper level)? no

If yes, are you concerned about toxicity? Why or why not? Not applicable

Please describe any recommendations that you would make to the athlete regarding the vitamin/mineral intake. -My athlete needs to incorporate a larger variety of foods into his diet to come within acceptable ranges for his vitamin/mineral intake. He should eat a variety of foods to provide all the nutrients his body needs. If he feels he cannot sufficiently provide these nutrients through his intake alone talking with a physician/nutritionist about finding a multi-vitamin supplement could be a wise decision. He should be changing his diet pattern to provide his body with optimal amount of nutrition. 9. (4) Evaluate sodium intake. The recommended 2,400 mg of sodium per day reflects the NRC's recommendation of about six grams (1-1/4 tsp) of salt per day. The minimum amount of sodium that should be consumed per day if the person is at total rest is 500mg of sodium per day.

The DRI for sodium is 1,500mg/d and the UL is 2,300mg/d. A sodium intake of 2,400mg per day will allow a person to stay in electrolyte balance who sweats in hard exercise for one hour a day. If a person sweats more than one hour, then for each additional hour, that person should consume 1,100mg of sodium/d.

Was the sodium intake within the NRC's recommendation? No

Milligrams of sodium consumed:_____3268.73_______

This would support ____3_____ hours of exercise per day. How many liters of sweat does the athlete loose per day?___1L____

How many grams of salt are lost in each liter of sweat?___1100______

Please describe any recommendations that you would make to the athlete regarding the sodium intake. -My athlete needs to decrease his sodium intake. He eats a lot of processed “convenience” type food which generally has a large amount of sodium added in the process. He could support his working out hard for 3 hours every day however he is only working out 2 hours 3 times per week. Excess sodium could cause his problems in the future. He is eating more sodium than is needed at his current activity level.

10. (2) How many liters of fluid does the athlete consume each day? -1.497 Liters

Please describe any recommendations that you would make to the athlete regarding the fluid intake. -My athlete should increase his fluid intake. He should consume more water not to only support his hydration status but when he is working out and sweating he could become dehydrated. He doesn’t drink much fluid, he could increase his water intake throughout the day and especially during the day. He could increase his fluid intake by drinking 16 ounces of water in the morning when he wakes up and right before he goes to be to make sure he is hydrating while he is sleeping.

ATHLETE FEEDBACK SHEET

Athlete’s Name: Zakary Tollett Date_11/14/2014_________

Weight in Kilograms__70.31

kg_________

Energy or Calorie Profile:

Estimated Energy Need: ___2779 kcal______ (DRI)

Average Energy Intake: __2411.51________ for _5___ days.

Average Calorie Difference: ____368_____ .

Average Fat Weight Change: __-0.736 lbs/wk_______

(There are 3,500 Calories per pound of fat.)

Impression:

___ Energy intake is consistent with maintaining body weight.

___ Energy intake is consistent with a weight gain of _______lb/wk.

___ Energy intake is consistent with a weight loss_______ of lb/wk.

_x__ According to your needs, you should increase your daily energy intake

__368_____ cal/day. You need to consume more grams of protein,

carbohydrates and essential fats.

___ According to your needs, you should decrease your daily energy intake

_______ cal/day.

___ If weight is being maintained, but you have no energy, then there is a

chance that your metabolic rate is decreased due to a low calorie intake,

therefore you should increase your caloric intake _______ calories/day.

___ If weight is being maintained, but your energy intake is higher than your

energy needs, then there is a chance that your metabolic rate is increased

due to a high calorie intake from protein and/or carbohydrate.

Protein Profile

Estimated Daily Protein Need: __1.5______ gm/kg-bwt

Estimated Daily Protein Need: ___104_____ gm/day

Average Daily Protein Intake for __5_ days: ___1.23___

gm/kg-bwt

Average Daily Protein Intake: ____86.24____ gm/day

Impression:

____ Protein intake is adequate for maintaining lean body mass.

__x__ An increase of _16___grams a day is necessary to meet your protein

needs. (A combination of more milk and protein foods are rich on protein.)

____ A decrease of ____grams a day is recommended to optimize your

health.

***To gain lean muscle mass, 1.6 gm/kg-bwt of protein is needed in addition to

200 extra calories per day. For most competitive sports, 1.2-1.6 gm/kg-bwt will

maintain nitrogen balance. To prevent anemia in women endurance runners,

2gm/kgbwt of protein is adequate, and for male endurance athletes

1.8gm/kgbwt are needed.

Examples of High Quality sources of protein are:

1 oz meat poultry or organ meat, and seafood = 7 grams

1 egg = 7 grams

1 cup milk = 9 grams

½ cup tofu = 7 grams

½ cup dried beans = 7 grams

Fiber Profile

The recommendation for Fiber is 1.4 grams per 100 calories consumed.

Average Daily Intake of Fiber for _5___ days was ___.67_ g/100

calories

The DRI for females ages 19-50 is 25 gm/d, and for males 38gm/d.

Average Daily Intake of Fiber for _5___ days was _16.13___ total

grams

Based upon the Calories recommended, you need to consume

__39_____grams of fiber per day, and ____34____ grams of fiber based

upon the Calories consumed.

Examples of High Fiber Foods:

1 cup high fiber breakfast cereal = 7 grams

½ cup legumes = 7 grams

½ cup pinto beans = 7 grams

whole fruits = 2 grams

**Athlete Needs to increase fiber to over double is his recommended amount

of fiber to intake **

Carbohydrate Profile

Estimated amount of carbohydrate for a healthy individual is 45-65% of total

calories, heavy endurance athletes should consume up to 70% of total

calories from carbohydrates or 8-10 grams/kg-bwt to perform at optimal levels.

Minimum DRI for carbohydrate is 130 grams/day. Power athletes require 6-8

grams/kg-bwt. Percent of Calories from sugars should be less than or equal to

25%.

Average Daily intake of carbohydrate for _5___ days: ___4.4__

gm/kg-bwt.

Average Daily percent of calories from carbohydrates

___52%_______.

Average Daily percent of calories from sugars ___21%_______.

Impression:

____ Carbohydrate intake is adequate for maintaining energy needs.

_x___ An increase of __2.5___ gm/kgbwt is needed to maintain your energy

needs.

__x__ Increase carbohydrate intake___142__ grams/day.

____ A decrease of ____ gm/kgbw is needed to maintain your nutritional

health.

____ Decrease carbohydrate intake ______ grams/day.

__xx__ Select fiber-rich carbohydrates like legumes, whole grains, fruits and

vegetables.

Optimal fueling for Sport:

**Intake 2g/kgbw 2 hours before athletic event:___141____ grams.

Intake 1g/kgbw 5-10 minutes before athletic event:__70___ grams.

Intake 60g per hour during athletic event as a carbohydrate replacement

drink, 1gm carbohydrate /minute.

**Intake of a combination of 0.25 gm protein per pound and 0.75 gm carbohydrate per pound immediately after athletic will support muscle glycogen repletion. If there was intense exercise for two hours, a second meal consumed two hours later will be needed to replete muscle glycogen. Otherwise a protein to carbohydrate ratio of 1:3, consumed until satiety can support muscle glycogen repletion.

Example of High Complex Carbohydrates:

½ cup pasta = 15 grams

1cup starchy vegetables (variable) = 10-30 grams

1 oz breads =15 grams

3/4 cup unsweetened cereals = 15 grams

1 oz pretzels = 15 grams

½ cup potatoes = 15 grams

Examples of Simple Carbohydrates:

1 cup sport drinks = 14 grams

1 sport bars = 45 grams

1 cup fruit juices (variable) = 30-45 grams

½ cup sugar sweetened drinks = 15 grams

1 cup milk = 12 grams

candy/sweets (variable)

Lipid Profile

A level of fat intake recommended to maintain health provides 20-35% of total calories from fat, and less than 10% of total calories from saturated fat. Cholesterol intake should be <300mg/d.

To improve health, a diet provides less than 20% of total calories from fat, and less than 7% of total calories from saturated fat are recommended and cholesterol intake should be <200mg/d.

The lowest range of total fat intake for an athlete should be between 15-20% of total calories from fat. You need to consume enough of the essential fatty acids in your diet as well. These essential fats include linoleic acid, an omega-6 fatty acid and alpha linolenic acid, an omega-3 fatty acid.

Based on the number of calories consumed, _36___ percent of total calories

came from fat and _12___ percent of calories from saturated fat were

consumed.

Based on the number of calories needed, ___61__ grams of total fat and

__30___ grams of saturated fat are recommended for you.

Average Daily intake of total Dietary Fat for __5__days was __96.25____

grams.

Average Daily intake of Dietary Saturated Fat for _5___days was __32.25___

grams.

You consumed __260.77_____mg of cholesterol per day.

You need to consume ___17____ grams of linoleic acid per day and

__1.85_____ grams of alpha-linoleic acid per day. You consumed

__7.05_____ grams of linoleic acid per day and _0.71____ grams of alpha-

linoleic acid per day.

Impression:

_____ Fat intake is adequate for maintaining health.

_____ An increase of ____ grams of total fat is needed to maintain a healthy

diet.

Increase polyunsaturated fat by _____ grams per day.

Increase monounsaturated fat by _____ grams per day.

Decrease saturated fat by _____ grams per day.

__x__ A decrease of _35___ grams of total fat is needed to maintain a healthy

diet.

Decrease saturated fat by __2.25___ grams per day.

Increase monounsaturated fat by __1__ grams per day.

Increase polyunsaturated fat by __10__ grams per day.

___x__ Cholesterol intake is acceptable.

Sources of saturated fat:

Animal fats (butter, meats, milk, cheese), tropical oils (coconut, palm)

Sources of polyunsaturated fat (linoleic acid):

Plant oils (other than listed below), nuts, seeds

Sources of monounsaturated fat:

Canola oil, olive oil, avocado, almonds

Sources of cholesterol:

Egg yolk, organ meats

Sources of polyunsaturated fat (linolenic acid):

Walnuts, canola oil, flax seed, primrose, borage oils

* Most fats provide five grams of fat per teaspoon, and egg yolk provides about 275 mg cholesterol per yolk

Vitamin and Mineral Profile

To reach basic healthy diet all vitamin and minerals should be at least 100% of DRI’s. It is suggested that athletes consume 3-4 cups of antioxidant rich foods per day.) The popular antioxidants found in fruits and vegetables include vitamin C, a precursor to vitamin A (beta-carotene) and vitamin E. Those choices that are high in Vitamin C include; citrus fruits and juices, strawberries, cantaloupe, cauliflower, honeydew melon, green pepper, kiwi, broccoli, kale, brussel sprouts, mango, papaya, raspberries, cabbage, bok choy, guava, cranberry juice (>=30mg/serving). Those rich in beta-carotene, as well as many other nutrients include; the leafy green vegetables such as; spinach, kale dandelion/mustard greens, chard, carrots, sweet potatoes,hubbard/butternut/acorn squash, apricots, cantaloupe, mangos, papayas, pumpkin (>=300RE/ serving). Those high in vitamin E and low-fat include; leafy green vegetables and some fortified breakfast cereals, and those high in vitamin E and high-fat include; nuts, seeds, wheat germ, plant oils.

Impression:

_____All vitamins are at least 100% of DRI’s.

_____All minerals are at least 100% of DRI’s.

Following vitamins are low: _Thiamin, Riboflavin, Vitamin B12, Folate, Vitamin

C, Vitamin D, Vitamin A, Vitamin E

Following minerals are low: Calcium, Magnesium, Potassium and Zinc

Consume the following foods: A large variety of fruits, vegetables and whole

foods.

-Thiamin : whole grain products (changing white bagel to a whole wheat), fish, nuts, pork or navy beans.

-Riboflavin: Cheese, Almonds, beef, fish, eggs, pork and spinach

-Vitamin B12: Animal products such as meat, fish, poultry, milk, eggs and cheese

-Folate: Raw leafy green vegetables, Legumes, oranges, wheat germ

-Vitamin C: Citrus fruits, berries, kiwi, cabbage, peppers

-Vitamin D: Fortified products such as milk and cereal, eggs, fatty fish and made by spending time in the sun

-Vitamin A: Fortified milk products (milk, butter, cheese), eggs, dark green leafy vegetables, broccoli, orange fruits and vegetables

-Vitamin E: Nuts, seeds, plant oils, wheat germ, green leafy vegetables, vegetables

-Calcium: Dairy products, fortified nondairy milk alternatives, canned fish, tofu

-Magnesium: Nuts, Legumes, whole grains, dark green leafy vegetables, chocolate

-Potassium: Whole foods including meats, milk, fruits, vegetables and grains

-Zinc: Shellfish, red meat, whole grains and fortified cereals

Follow the diet prescription to consume a balanced diet and ensure nutritional

adequacy.

Sodium and Hydration

Facts:

-You will lose 1 -1.5 liters of fluid per hour ( ~2 lbs) when sweating pretty hard.

-One liter of sweat contains 2.6 grams of salt and ~1,100mg of sodium.

-When using a carbohydrate replacement drink, sodium must be present for carbohydrate absorption.

-Cardiovascular and aerobic performance are significantly reduced when 2% of body water has been lost.

-You will sense thirst and your aerobic performance will be reduced when you

weigh _3.1______ pounds less than your hydrated weight. (0.02 x bwt)

-When you sense thirst, aerobic capacity is already reduced.

The DRI for sodium is 1,500mg/d and the UL is 2,300mg/d. A sodium intake of 2,400mg per day will allow a person to stay in electrolyte balance who sweats in hard exercise for one hour a day. If a person sweats more than one hour, then for each additional hour, that person should consume 1,100mg of sodium/d.

Impression:

Milligrams of sodium consumed:___3268.73_________

This would support ___3______ hours of exercise per day.

_x___ Increase your daily sodium intake by 1,100 mg/hour you

exercise more than ___3____ hours.

Water intake is different for everyone. You must learn to:

-Drink when you are not thirsty.

-Drink enough to produce clear urine, every 1-2 hours.

You cannot rehydrate using caffeine or alcohol containing products.

For Optimal Fluid Replacement: See chart on following page for instructions.

*Fluid replacement is divided into 3 divisions, activities lasting less than 60

minutes, 1-4 hours and greater than 4 hours.

The guidelines given in the SUMMARY OF GUIDELINES FOR FLUID, CARBOHYDRATE, AND ELECTROLYTE REPLACEMENT DURING EXERCISE IN WARM ENVIRONMENTAL CONDITIONS are approximations and may be modified based on individual preferences derived through personal experience in both training and competition. Body weight should be back to normal the day after training or competition.

SUMMARY OF GUIDELINES FOR FLUID, CARBOHYDRATE, AND ELECTROLYTE REPLACEMENT DURING EXERCISE IN WARM ENVIRONMENTAL CONDITIONS

TYPE OF EVENT TIMING OF CONSUMPTION AMOUNT AND TYPE OF BEVERAGE

Sports or exercise less than 60 minutes:

Before:

10- kilometer (6.2 miles) run 1 – 2 hours 16 ounces (500 ml) cold water 25- kilometer (15.5 miles) bike race

15 – 30 minutes 10 – 16 ounces (300 – 500 ml) cold water

Beverage may contain carbohydrate (6 – 8% solution) if there is a possibility of low muscle glycogen levels.

During: Every 10 – 15 minutes 6 – 8 ounces (180 – 240 ml) cold

water Recovery: Over next 24 hours Adequate fluid to replace body

losses Sports or exercise from 1 to 4 hours duration:

Before:

Marathon (42.2 kilometers; 26.21 miles)

1 – 2 hours 16 ounces (500 ml) GES (5 – 10% carbohydrate)

Triathlon (1-mile swim, 25-mile bike, 6.2-mile run)

15 – 30 minutes 10-16 ounces (300 – 500 ml) GES (5 – 10% carbohydrate)

Soccer game During: Field Hockey match Tennis match

Every 10 – 15 minutes 6 – 8 ounces (180 – 240 ml) GES (5 – 10% carbohydrate)

Recovery: Immediately after and every 2

hours for 6 – 8 hours GES or GPS to provide 1 gram carbohydrate per kg body weight. i.e., 50 – 70 grams carbohydrate. Carbohydrate/protein fluids may speed glycogen resynthesis. Solid carbohydrates and protein may also be used. Ensure adequate sodium intake.

Sports or exercise greater than 4 hours:

Before:

Ultra endurance runs (50 miles or more)

1 – 2 hours 16 ounces (500 ml) GES (5 – 10% carbohydrate)

Century bike race (100 miles) 15 – 30 minutes 10 – 16 ounces (300 – 500 ml) GES (5 – 10% carbohydrate)

Ironman-type triathlons (2.4- mile swim, 112- mile bike, 26.2- mile run)

Higher concentrations (20 – 50% carbohydrate) may be used with experience

During: Every 10 – 15 minutes 6 – 8 ounces (180 – 240 ml) GES

(5 – 10% carbohydrate) and 20 – 50 milliequivalents of sodium

Recovery: Immediately after and every 2

hours for 6 – 8 hours GES or GPS to provide 1 gram carbohydrate per kg body weight. i.e., 50 – 70 grams carbohydrate. Carbohydrate/protein fluids may speed glycogen resynthesis. Solid carbohydrates and protein may also be used. Ensure adequate sodium intake.

DIET PRESCRIPTION FOR: __Zakary Tollett____

According to the _5__ -day diet record you provided, your average energy

intake was approximately _2411.51______ calories per day. For your height,

weight, age, gender and activity level, it is recommended that you

consume __2779_____ calories per day.

Here is your diet prescription for optimal performance:

__15____% of total calories from Protein: Grams of Protein__104____ Gm/Kg_1.5_____

__65____% of total calories from carbohydrate: Grams of carbs_452____ Gm/Kg__6.4___

__20____% of total calories from Fat: Grams of Fat__61______

Recommended Daily Diet Exchanges per Day

Skim Milk: __4_______ exchanges

Fruit: _____10____ exchanges

Vegetable: ___7______ exchanges

Starch: ___14______ exchanges

Very Lean or Lean Meat: ____3_____ exchanges

Fat (mono and poly): ____9_____ exchanges

Two hours before athletic event:

Consume _141____ grams of Carbohydrate (.91 g/lb)

Nutrition for a Recovery Meal:

Consume _39____ grams of Protein (.25g/lb)

Consume _116____ grams of Carbohydrate (.75g/lb)

Consume Two Recovery Meals when the event has exceeded 1.5 hours

of continuous high intensity effort: The first one, immediately following

the event, and the second one, two hours later.

My athlete is not consistent in the amount of calories his eating. He is not eating but not healthy food choices. Over the 5 day average he is short about 350 calories daily. He doesn’t stay consistent on the amount of calories he is consuming so over the days it equals out but some days he eats too few and other days he is going over. A trend that is he is following is not changing his diet depending on where in the season or his practice routine.

He is eating the same each day however on game days he eats more bananas and Gatorade. He keeps a pretty consistent diet however the times that he is consuming the food change. He is keeping up the same diet patterns regardless of the day; he is struggling on his intake and making choices that would be optimal for training and gains.

My athlete doesn’t eat many fruits or vegetables aside from bananas, he is deficient in many of his vitamins and minerals including thiamin, riboflavin, folate, vitamin B12, C, D, A and E. He isn’t getting the protective benefits from eating a well-balanced healthy diet. He doesn’t eat an antioxidant rich diet. He eats many processed foods and though some are fortified he is still lacking in part by lack of variety.

My athlete does not follow the recommendations made by MyPlate. He has only half the amount recommended for grains and vegetables. He consumed on average 5.6 ounces of grains daily. His intake of vegetables was low at only 46% of recommended, he only consumed 1.9 cups daily. He is only at a quarter of the amount for fruits and 36% for dairy. He also needs to eat 25% more protein. He is eating almost double the amount of empty calories then is recommended. It is suggested to eat 10 oz. of grains, 4 cups vegetables, 2.5 cups of fruit and 7 oz. of meat. He should aim to only consume 10 teaspoons of oil daily. He needs the largest intake increase from fruits and vegetables. He needs to have a wider variety as well, not only for the type of vitamins and minerals but also so they don’t become “stale”. My athlete needs to increase his caloric intake, with his intake he needs to make different food choices to enable optimal performance. He needs to increase his calorie intake by 368 calories per day however looking at his diet pattern it is evident he needs to have a more consistent diet. He doesn’t regulate his food intake well so one day he eats low calorie and the next he is really over on his intake. He needs to consume more calories but many of those could be included if he would eat more and a larger variety of fruits and vegetables. He needs to increase his intake of complex carbohydrates to include whole grains instead of more processed white flours.

He needs to increase his protein intake by 18 grams daily; this is about 25% more than he is eating currently. He should choose meats that are high quality lean meats or meat substitutes. He could use complementary protein sources as well. He could regulate this by spreading his protein intake throughout the day to make it more manageable. The amount needed is equivalent to 2.5 oz. of meat or an egg with 1.25 cups milk. The increase in protein is to provide his sufficient energy to perform but enables enough protein to increase lean body mass without being too much to store as additional adipose tissue.

My athlete needs to increase the amount of fiber in his diet. It needs to double; this could be increased by eating more whole foods, fruits and vegetables. If he increases his caloric intake with wholesome foods and makes small changes in the type of processed food he is eating this could be increased enough to be substantial to his diet plan. He could change his breakfast routine from a white bagel to say a whole wheat bagel or a bowl of oatmeal with some fruit. He could include some beans in his diet to provide protein and fiber.

The carbohydrate eaten by my athlete is low, he needs to increase the amount of carbohydrate he consumes by 142 grams daily, this equals to 2.5 grams/kg of body weight. He should try to select fiber rich carbohydrates such as legumes, whole grains, fruits and vegetables. His optimal carbohydrate before an athletic event should be 141 grams and one hour prior about 70 grams for optimal fueling for an event.

My athlete consumes a high fat diet of 36% of total calories, 12% total calories from saturated fat. His level of cholesterol is within the healthy range of less than 300mg. He needs to increase his linoleic acid by about 10 grams daily and alpha-linoleic by 1.05 grams daily. He needs to decrease his total fat consumption by 35 grams and his saturated fat by 2.25 grams daily. He can decrease his saturated fat by eating less animal fats and using more plant oils which will also increase his intake of polyunsaturated fats. He can include nuts and avocadoes in his meal plan.

The vitamins and minerals are lacking in my clients current diet. He is low in thiamin, riboflavin, folate, Vitamin B12, C, D, A and E. Many of these are anti-oxidants, he could increase these by eating a wide variety of colorful fruits and vegetables. This would include citrus fruits, strawberries, cauliflower, green peppers, kiwi, broccoli, mango, raspberries, cabbage, carrots, green leafy vegetables, sweet potatoes and even fortified breakfast cereals. He could increase the amount of plant oils and nuts/seeds to help provide these nutrients. His minerals that are low include calcium, magnesium, potassium and zinc. If he was able to eat more of the food above it would increase his vitamins and minerals. He should increase dairy or breakfast cereals to provide some minerals, if he is able to make healthy changes to his diet many of these would move into an acceptable range.

My athlete sodium intake is a little too high for the amount he is working out. He had an average intake of 3,268mg daily. This is enough to support about 3 hours of exercise, he is participating in 3 games, 2 hours each. The amount of salt he is consuming needs to be reduced on his workout days and on his rest days. He can afford greater salt intake on game days due to him needing to sweat. He needs to increase the amount of water he is drinking throughout the day. He on average was consuming about 1.5L of fluid however on game days would be losing about 1L of fluid in sweat. He needs to drink more fluid to replenish the loss and increase his hydration status.