Melony’s estimated BMR daily caloric needs were 2527 kcal/day as revealed by the United States Department of Agriculture Dietary Reference Intakes calculator with the recommendations pointing to the need for her to increase her carbohydrate intake, fiber intake, protein consumption together with reducing the amount of saturated fats and trans fatty acids as much as possible to the required nutritional minimal amount. Additionally, the diet recommends a significant reduction in the level of dietary cholesterol in order to ensure that the bodily functions of an individual with the physical characteristics of Melony’s are optimized to the fullest.
For her breakfast, Melony should make sure her diet has liquids such as milk or fruit juice given her activity level is high and she needs to keep her bodily liquids level high to avoid the feelings of dizziness. Milk would be appropriate given the fact that it is a protein. Moreover, she should consume cereals which are good sources of starch for the body and will aid in meeting her daily carbohydrate requirements. Additionally, Melony should ensure that she eats fruits to meet her daily fiber requirements together with improving her vitamins to aid in boosting her immunity.
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For her lunch, Melony should include a plate of rice or oat meal in her diet which is a good source of carbohydrates to boost her energy levels. Additionally, lean meat such as sea food, chicken or fish should be consumed to enhance the ability of her body tissues to repair adequately after her workouts. Additionally, a plate of salad would adequately provide the vitamins, fiber and oils needed for her daily caloric requirements while boosting her minerals and immunity at the same time. For dinner, it is critical to ensure that the diet is balanced and taken early enough for digestion to occur before sleep. The dinner plate will comprise of proteins such as legumes like beans or green grams with mashed potatoes for starch and oils together with a fruit pudding which will provide the necessary fibers and vitamins required. All through the day, Melony should ensure that her water intake reaches the equivalent of approximately 2.7 liters per day given the fact that her high level of activity is bound to result in high levels of dehydration.
