Ava Ponce 22 years old, Female, 5'6'', 145 lbs, Weight gain/loss: 0lbs/week, Activity level: Active

A healthy person stores about 6 grams of glycogen per kilogram of body weight. If every gram of glycogen contains 4 kcal, how many total calories does Ava's stored glycogen provide? (Hint: 1 kilogram = 2.2 pounds)

1580 kcal of stored glycogen

On this particular day, Ava ran for 2 hours (120 minutes) at a 7 minute per mile pace. How many calories did she expend during those two hours?

1699 kcal

Compared to the typical American diet, vegetarian diets often supply less saturated fat than diets that include animal fats. A good rule of thumb is to try to keep saturated fat to less than 20 grams per day. How does Ava's 1-day saturated fat intake compare to this recommendation?

She consumed about half the maximum amount of saturated fat in the 1-day vegan diet.

After completing exhaustive physical activity, trained athletes can replenish nearly all of their glycogen stores within a few days, provided they rest and eat a high-carbohydrate diet. Athletes who train intensely each day need to consume 8 to 10 grams of carbohydrate per kilogram of body weight to replenish their muscle glycogen stores. If Ava ate this 1-day menu in the recovery state, how did her carbohydrate intake compare to this recommendation? (Hint: 1 kilogram = 2.2 pounds)

She would be eating more than the 8 to 10 grams of carbohydrate per kilogram body weight.

Cholesterol can be made by your body or consumed in the diet. Cholesterol in the diet is only found in animal foods; therefore, it is not surprising to see that the cholesterol content of this 1-day vegan diet that does not contain any animal foods is ____ milligrams.

0

To maintain adequate muscle glycogen, athletes should consume 6 to 10 grams of carbohydrate per kilogram of body weight daily. Glycogen depletion is a major cause of fatigue during endurance exercise. How many grams of carbohydrate per kilogram of body weight does this 1-day menu provide? (Hint: 1 kilogram = 2.2 pounds)

12.9 grams of carbohydrate per kilogram of body weight

Consuming an additional 500 to 700 kcal per day is a healthy way for anyone to boost his or her calorie intake. For athletes, choosing calorie- and nutrient-dense foods, such as nuts and dried fruit, can help achieve energy goals. Which of the fruit or nut foods in the 1-day menu provides the most calories?

Dates

Compared to a typical American diet, vegetarian diets provide more fiber. How does the fiber content of this 1-day menu compare to the Dietary Reference Intake (DRI) for fiber for Ava?

The menu provides almost 1.5 times the AI for fiber.

Vegans and other vegetarians who do not consume seafood should be sure to include sources of alpha-linolenic acid, the essential omega-3 fatty acid, in their dietary patterns. Although there is not a Recommended Dietary Allowance (RDA) value for omega-3 fatty acids, there is an Adequate Intake (AI) value for the essential omega-3 fatty acid - alpha linolenic acid. The AI for Ava for alpha-linolenic acid is 1.1 grams per day. Does this 1-day menu meet her omega-3 (alpha-linolenic) AI?

Yes

About 3 to 4 hours before competing, athletes should consider eating a meal that supplies 200 to 300 grams of carbohydrate, as such meals or snacks can improve performance. Which meal or snack from this 1-day menu falls within this recommended carbohydrate range?

None of these options provides 200 to 300 grams of carbohydrate.

Vegans tend to have lower calcium intakes and a higher risk of bone fractures than lactoovovegetarians, who include milk and milk products in their dietary patterns. Taking too much calcium can also have negative health effects. The Tolerable Upper Intake Level (UL) for calcium for Ava is 2500 milligrams per day. How does the calcium content of the 1-day menu compare to the UL for calcium for Ava?

The calcium content of the 1-day menu is below Ava's UL for calcium.

Poorly planned plant-based diets may not contain enough energy, high-quality protein, omega-3 fatty acids, vitamins B-12, vitamin D, riboflavin, zinc, iron or calcium to meet a person's nutritional needs. Which of the following micronutrients falls below 100% of the Dietary Reference Intake (DRI) goal in this 1-day vegan menu?

Vitamin D

Vegans are total vegetarians who only eat plant foods. A well-planned vegan diet can provide all of the nutrients necessary for health even without animal foods. As an endurance athlete training at an active level, Ava needs 1.2 grams of protein per kilogram of body weight per day. How many grams of protein per kilogram does this 1-day diet provide for Ava? (Hint: 1 kg = 2.2 pounds)

1.09 grams of protein per kilogram body weight, which is less than her protein needs

Plant foods contain little or no vitamin B-12. Vegans like Ava can meet vitamin B-12 needs by consuming nutritional yeast. Ava enjoys sprinkling nutritional yeast on her popcorn because, it not only tastes good, but also provides her with vitamin B-12. This 1-day menu provides what percent of the Dietary Reference Intake (DRI) goal for vitamin B-12?

304%

Compared to non-athletes, athletes generally need more energy to support their physically active lifestyles. Athletes who do not consume enough food energy can lose muscle mass and bone density, experience fatigue and menstrual irregularities (females), and be at risk of injury. Approximately how many calories are in this 1-day menu?

5000 kcal

Ava is a female athlete who trains aerobically for at least 90 minutes per day. Sports nutrition experts recommend females training at this level consume 45 to 50 kcal per kilogram of body weight per day. How many kilocalories per kilogram per day is Ava consuming? (Hint: 1 kilogram = 2.2 pounds)

76 kcal per kilogram of body weight per day

Although carbohydrates and fats are important energy sources for all athletes, carbohydrates are the primary fuel for high-intensity anaerobic events lasting less than 60 seconds as well as aerobic events lasting more than 60 minutes. Ava is a long-distance runner training for a marathon. How many grams of carbohydrates are in this 1-day menu?

853

Humans digest animal proteins to a greater extent than plant proteins. Therefore, vegetarians may need to increase their protein intakes by about 10% to compensate. Based on the DRI goal for protein information in the Bar Graph, how many more grams of protein would Ava have to eat to get this extra 10%? (Disregard the "*" comment next to protein in the DRI goal column; assume that DRI goal value for grams of protein is correct.)

About another 5 grams of protein per day

When athletes exercise vigorously for longer than 60 minutes, their glycogen supplies become depleted, resulting in hypoglycemia (low blood sugar). At this point, athletes report they have "hit the wall" and feel exhausted and unable to maintain a competitive pace. Athletes can delay reaching "the wall" by consuming 30 to 60 grams of carbohydrate per hour of activity. Which food would provide 30 to 60 grams of carbohydrate for Ava?

Bagel

There are few dietary sources of vitamin D other than fortified cow's milk. Fortified cow's milk is not included in a vegan dietary pattern as it is an animal-derived product. Vitamin D helps to regulate calcium absorption from the small intestine and calcium deposition in the bones. Which statement about the 1-day menu's content of vitamin D and calcium is correct?

The 1-day menu provides enough calcium but not enough vitamin D for Ava.