Question

directions: according to the usda, a person 14 and older should consume a 2,000 calories each day. however, athletes may need to increase the number of calories consumed due to the amount of physical activity they exert. your task is to design a meal plan for a single day that is nutritionally balanced (including food from all five food groups: fruit, vegetables, grains, dairy, and protein) and that adds up to approximately 2,250 - 2,500 calories, taking into account the additional caloric need for training and/or game days. you will need to do research on the nutritional content of each item you select. record the meal plan you designed on the chart. steps to create a meal plan 1. research and plan meals. 2. write the name of food under the \food\ column (i.e. whole wheat toast with peanut butter). 3. place a check in the box indicating the \type\ of food (fruit, vegetables, grains, protein, dairy).

Explanation:

Step1: Select breakfast items

Scrambled eggs (protein - 2 eggs, about 160 calories), whole - wheat toast (grains - 2 slices, about 140 calories), a glass of milk (dairy - 8 oz, about 100 calories), and a banana (fruit, about 105 calories). Total calories for breakfast: $160 + 140+100 + 105=505$ calories.

Step2: Select snack 1 items

Greek yogurt (dairy - 6 oz, about 100 calories) and a handful of almonds (protein - 1 oz, about 160 calories). Total calories for snack 1: $100 + 160 = 260$ calories.

Step3: Select lunch items

Grilled chicken breast (protein - 4 oz, about 200 calories), brown rice (grains - 1 cup cooked, about 216 calories), steamed broccoli (vegetables - 1 cup, about 31 calories), and an apple (fruit, about 95 calories). Total calories for lunch: $200+216 + 31+95 = 542$ calories.

Step4: Select snack 2 items

Carrot sticks (vegetables - 1 cup, about 50 calories) and hummus (protein - 1/4 cup, about 100 calories). Total calories for snack 2: $50+100 = 150$ calories.

Step5: Select dinner items

Baked salmon (protein - 4 oz, about 220 calories), quinoa (grains - 1 cup cooked, about 222 calories), sautéed spinach (vegetables - 1 cup, about 7 calories), and a small serving of mixed berries (fruit - 1/2 cup, about 40 calories). Total calories for dinner: $220+222+7 + 40=489$ calories.

Step6: Calculate total calories

Total calories for the day: $505+260 + 542+150+489 = 1946$ calories. Adjustments can be made. For example, adding a larger portion of grains or an extra - protein item to reach the 2250 - 2500 calorie range.

Answer:

Meal	Food	Fruit	Grains	Protein	Dairy	Number of Calories (entire meal)
Snack	Greek yogurt, almonds			X	X	260
Lunch	Grilled chicken breast, brown rice, steamed broccoli, apple	X	X	X		542
Snack	Carrot sticks, hummus			X		150
Dinner	Baked salmon, quinoa, sautéed spinach, mixed berries	X	X	X		489
					Total	1946 (adjust as needed)