This document provides a detailed diet analysis and prescription for an athlete. It includes estimates of energy needs, macronutrient requirements, daily diet exchanges, and an objective interpretation of the athlete's current intake. The summary identifies that the athlete's current diet is high in fat, low in carbohydrates and fiber, and deficient in several vitamins and minerals. Recommendations include increasing whole foods, carbohydrates, fiber, and micronutrients while decreasing total and saturated fat intake.

1. 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

3. 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 %

4. 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

5. 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______

6. 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.

7. 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

8. 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:

9. 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.

10. 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

11. 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

12. 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.

13. 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

14. 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

15. 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.

16. __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

17. 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.

18. 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

19. 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

20. -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)

21. -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.

22. 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.

23. 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.

25. 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.

26. 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.