Your Athlete is a varsity player on a college softball team and feels that she needs to drop a few pounds in order to become more competitive. She has come to you for assistance in planning a diet that will help her drop some weight, yet still allow her to maintain her energy levels. She is currently eating three meals a day, which she prepares herself, and has been feeling a little tired lately and having difficulty getting through the day (not to mention practice).

Age: 20

Height: 5’9” Current Weight: 122 lbs % Body Fat: 14%

Based on her figures, his/her current caloric intake is 2700 calories per day.

Breakfast Oatmeal 1/2 c
Banana 1/2
Toast 2 slices
Margarine 1 t
Jelly, sugar-free 2 t
Milk, skim 1 c

Lunch Sandwich
Turkey 2 ounces
Bread 2 slices
Lettuce, tomato l leaf, 1 slice
miracle whip 2 t
Broccoli/cauliflower 1/2 c
Italian dressing 1 T
Apple 1

Dinner Meatloaf 2 ounces
Baked Potato 1 large
Green Beans 1/2 c
Tossed salad 1 c
w/french dressing 1 T
margarine 2 t
fresh strawberries 1 1/4 c

Class and workout schedule is as follows:

6-7 am morning workout which consists of 30 minutes of aerobics and 30 minutes of weights
7:30-8:00 breakfast
8:30 – 11:30 class
11:30 – 12:30 lunch
1:30 – 2:30 class
3:30 – 5:30 practice
6 – 7 dinner
7 – 8 study hall
9 – 9:30 2 mile run
10 – 11 pm down time to relax
11:30 bed

Recommendations:
1. What would you identify as immediate concerns regarding her situation?
2. Approximately how many calories is she currently expending?
3. Are there any flaws in her statements?
4. What would be a good caloric level for her?
5. What would you recommend to her as a caloric breakdown?
a. % from each energy group
b. grams from each group
6. What would you suggest as a healthy weight for her?
6. To reach her weight goal, how many calories should she be consuming?
7. How long should it take her to reach her goal?
8. Supply a three day menu for her to follow?
a. be sure that it is balanced in all 6 nutrients
9. What general nutrition recommendations would you make for her?
10. What specific sport recommendations would you make for her?