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My Perfect Day

My Perfect Day. Jenny Ownby. This Is Me. Hiking in Bells Canyon. Sports Nutrition Profile. Age:44 Female Height: 5’3” (160.2 cm) Weight: 140 (63 kg) BMI: 24.6 –Normal Sport/Activity: Hiking (pre season) Circuit Training, TRX, Cardio, Yoga

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My Perfect Day

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  1. My Perfect Day Jenny Ownby

  2. This Is Me Hiking in Bells Canyon

  3. Sports Nutrition Profile Age:44 Female Height: 5’3” (160.2 cm) Weight: 140 (63 kg) BMI: 24.6 –Normal Sport/Activity: Hiking (pre season) Circuit Training, TRX, Cardio, Yoga Training Time: 8 hours/week

  4. Nutritional Recommendations Estimated Energy Requirement (Harris Benedict): 2,327 kcal/day Carbohydrate: 6-8 g/63=378-504 g Protein: 1.3 g/63=81 g Fat: 20-35%=116-285 g Fluid= 1ml/kcal=2,327ml=2.3L=9.7 cups

  5. Food Breakfast Lunch Apple 1 med. Cauliflower 1 cup Red Bell Pepper 1 pepper Baby Carrots 10 Baby Spinach 2 cups Whole Wheat Pita 1 Hummus 2 Tablespoons Total 392 cal. • Coffee 8 oz. • Cheddar Cheese 1 oz. • Red grapefruit 1 container • Whole grain bread 1 slice • Total: 364 cal.

  6. Food (cont.) Dinner Snacks Strawberries 6 whole Chocolate soy milk 1 ½ cups Luna Bar 1 bar Trefoils 5 cookies Total: 584 • Broccoli 1 cup • Soy milk 1 cup • Grand Parisian Salad 2 ½ c. • Multi Grain Pasta 3 oz. • Spaghetti Sauce ½ cup • Tofu 4 oz. • Total: 778 cal.

  7. Meeting Macronutrient Levels • Carbohydrates = met • Protein = met • Fats = met • Fluids (water only) = met

  8. Meeting Micronutrient Levels

  9. The End Nutritional Information Taken From www.nutrimirror.com

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