Dietary Information Sheet: Nutrition for a 16-Year-Old Female Athlete

This assignment presents a sample dietary information sheet tailored for a 16-year-old female athlete, outlining a week-long meal plan. The plan includes breakfast, lunch, dinner, and pre- and post-workout food suggestions for each day. The meals are designed to provide a balanced intake of nutrients to support the athlete's training and overall health, incorporating elements like lean proteins, fruits, vegetables, and whole grains. The dietary information sheet also references research on healthy nutrition for female endurance runners, ensuring that the recommendations are evidence-based. This assignment provides a practical example of how to structure a diet for a young athlete to optimize performance and recovery.

Answer:
Below a dietary information sheet for a 16 year old female athlete is presented below in the
form of slide.
DAY BREAKFAST LUNCH DINNER PRE-
WORKOUT
FOOD
POST-
WORK
OUT
FOOD
Monday 2 eggs,1 cup
fruit salad,1
cup low fat
milk, whole
grain toast of 1
slice
Bagel
sandwich
Salad using
salmon
Humus and
peach
Protein ,eit
her whey
protein or
energy bar
Tuesday 2 eggs,1
apple ,1 cup
low fat milk
Strawberry
chicken
salad
Black bean
burger
Peanut
butter,
Raisins and
banana
Cereals up
to one cup
and protein
bar
Wednesday Sliced
strawberries,
low fat
yoghurt and
whole wheat
cereal
Roast beef
sandwich
Grilled
chicken
Teriyaki
1 Apple,
Low fat
frozen waffle
2 rice
cakes,1
spoon
peanut
butter,
whey
protein
Thursday Blue berry
pancakes up to
2,Apple sauce,
Low fat milk
and Hard
boiled eggs.
Taco salad 1 cup low
fat milk,1
cup
tomatoes
and 1
grilled corn
Cheese
sticks, low
fat milk, and
fruit
smoothie
Almonds,
banana and
whey
protein.
Friday Whole wheat
waffles
2,Apple sauce
½ cup, low fat
milk and
boiled eggs
Turkey
sandwich
Mashed
potatoes ½
cup,1/2 cup
broccoli,1
up low fat
milk
1 cup fresh
fruit salad
and 1 cereal
bar
2 spoons
peanut
butter,
whey
protein
Saturday Low fat milk 1
cup, Oat
meal,2 spoons
Raisins
1 cup straw
berries,1
cup
carrots,1
spoon
peanut
butter,1 cup
cottage
cheese
Steak
fajitas 1
cup
½ cup dry
fruit mix and
1 cup low fat
milk
Low fat
yoghurt
and cereal
bar 1 cup
each
Sunday 1 cup low fat
milk,2 eggs,1
Baked
potato
Turkey
panini
1 cup
yoghurt and
Power bar
and whey

Banana muffin 1 banana protein
References:
Deldicque, L., & Francaux, M. (2015). Recommendations for Healthy Nutrition in Female
Endurance Runners: An Update. Frontiers in nutrition, 2, 17.
https://doi.org/10.3389/fnut.2015.00017