Sample 2500
Calorie Intake: This level of
food intake is sufficient to meet the energy and carbohydrate needs of a
highly active athlete weighing 125 pounds.1
|
Meal
|
Food and Amount
|
Calories
(kcal)
|
Carb-gm (%)
|
Prot-gm (%)
|
Fat-gm (%)
|
Breakfast
|
Orange Juice (1 Cup)
|
112
|
25.8(92.01)
|
1.7(6.21)
|
0.5(1.78)
|
|
Whole Wheat Cereal (2 Biscuits)
|
166
|
37.7(86.76)
|
5.1(11.84)
|
0.6(1.4)
|
|
Skim Milk (1 Cup)
|
86
|
11.9(57.47)
|
8.4(40.40)
|
0.4(2.13)
|
|
Banana (1 Raw)
|
105
|
26.7(93.95)
|
1.2(4.12)
|
0.6(1.93)
|
Breakfast
Subtotals (19% of total kcal)
|
470
|
102.1(83)
|
16.4(15)
|
2.1(2)
|
|
Mid-AM
Snack
|
Saltine Crackers (5 crackers)
|
63
|
10.2(77.30)
|
1.3(9.75)
|
1.7(12.95)
|
|
Apple Juice (1 cup)
|
117
|
29.0(98.57)
|
0.2(0.51)
|
0.3(0.92)
|
|
Mid-AM Snack
Subtotals (7% of Total kcal)
|
180
|
39.2(87)
|
1.5(6)
|
2.0(7)
|
Lunch
|
Chicken (broiled) (½ Breast)
|
142
|
0.0(0.00)
|
26.7(89.68)
|
3.1(10.32)
|
|
Bread, cracked wheat (2 Slices)
|
132
|
26.0(82.67)
|
4.4(13.87)
|
1.1(3.46)
|
|
Salad (Lettuce & Veg) (¾ Cup)
|
17
|
3.4(70.97)
|
1.3(27.54)
|
0.1(1.48)
|
|
Lemon Juice (dressing) (1 Tbsp)
|
4
|
1.3(95.62)
|
0.1(4.38)
|
0.0(0.00)
|
|
Fruit Cocktail (
Juice Pk
) (1 Cup)
|
114
|
29.4(96.21)
|
1.1(3.73)
|
0.0(0.07)
|
|
Lunch
Subtotals (17 % of Total Calories)
|
409
|
60.1(69)
|
33.6(28)
|
4.3(3)
|
|
Mid-PM
Snack
|
Cheese, Cheddar (2 Ounces)
|
225
|
0.7(2.17)
|
13.9(41.96)
|
18.6(55.87)
|
|
Apple (Raw) (1 Apple)
|
81
|
21.1(96.52)
|
0.3(1.19)
|
0.5(2.29)
|
Mid-PM snack
Subtotals (13 % of Total Calories)
|
306
|
21.8(49)
|
14.2(22)
|
19.1(29)
|
Dinner
|
Spaghetti & Meat Balls (2.5 cup)
|
720
|
83.8(56.11)
|
40.3(26.98)
|
25.2(16.91)
|
|
Roll (1)
|
119
|
19.6(76.89)
|
2.9(11.23)
|
3.0(11.90)
|
|
Caesar Salad-Romaine (1 Cup)
|
9
|
1.3(56.60)
|
0.9(38.72)
|
0.1(4.68)
|
|
Caesar Salad Dressing (1 Tbsp)
|
57
|
3.5(41.05)
|
0.1(1.52)
|
4.9(57.43)
|
|
Orange (Raw) (1
Orange
)
|
72
|
15.4(91.72)
|
1.2(7.33)
|
0.2(0.95)
|
Dinner
Subtotals (40% of Total Calories)
|
977
|
123.6(65)
|
45.4(17)
|
33.5(18)
|
|
Evening
Snack
|
Popcorn (air popped) (1 cup)
|
35
|
6.9(81.27)
|
1.1(13.43)
|
0.5(5.30)
|
|
Gatorade Thirst Quencher (8 Oz)
|
75
|
21.1(100)
|
0.0(0.00)
|
0.0(0.00)
|
|
Evening Snack
Subtotals (5% of Total Calories)
|
110
|
28.0(91)
|
1.1(6)
|
0.5(3)
|
Daily Totals
|
2452
|
375(60)
|
112(18)2
|
61(22)
|
Other Key
Nutrients Provided by This Food Intake
|
Nutrient
|
Amount
|
% of Young Adult RDA3
|
|
Calcium
|
1242mg
|
104%
|
|
Iron
|
18mg
|
120%
|
|
Vitamin C
|
417mg
|
695%
|
|
Thiamin
|
1.8mg
|
120%
|
|
Riboflavin
|
2.2mg
|
130%
|
