simplebooklet thumbnail

of 0

Nutrition Booklet

By Aidan Boleyn-Fitzgerald

Carbohydrates

Carbohydrates are the most important source of energy for the body.  Without carbohydrates the body would not have enough energy to function.  eating too few carbs can cause fatigue, headaches, weakness, difficulty concentrating and nausea.  The type of carbs you eat is very important.  Whole grains and vegetables (besides potatoes) are a good source of carbs.  Its important to stay away from foods with added sugar, as well as processed food or refined grains.  For a 2,000 calorie diet, 325 grams of carbs are recommended daily.

Proteins have many positive functions.  They act as antibodies and enzymes, as well as functioning as structural components and storage in cells.  Proteins are absolutely essential for life.  There are limits to how much protein you should eat, however.   Eating too much protein can cause weight gain, dehydration, constipation, kidney damage and eventually lead to an increased risk of cancer.  The recommended daily amount of protein is 56 grams for the average man and 46 grams for the average woman.  

Proteins

Fats are an essential part of our diets.  Eating good fats can lead to an increase of muscle, stronger bones and a reduced risk of heart disease and cancer.  The type of fat you eat is extremely important.  Some good fats to incorporate into your diet are those from fish, avocado, olives, and nuts.  Refined vegetable fats and trans fats should be avoided.  The amount of fat you eat is not as important as the type.  Less than 10% of your daily caloric intake should come from saturated fats.

Fats

Vitamins are organic compounds needed to sustain life.  Most vitamins should come from food.  Deficiencies in certain vitamins can have detrimental affects such as anemia, rickets,peripheral neuropathy, and birth defects during pregnancy.  It's usually difficult to consume so much of a particular vitamin that it causes negative affects, but consuming too much of a certain vitamin can have side affects such as hair loss, fatigue, nausea, diarrhea and stomach cramps.  When taking vitamin supplements its a good idea to check the dose.

Vitamins

Minerals

Minerals are essential nutrients that are needed in small amounts.  Minerals do not give you energy but can help with other functions in your body.  Each mineral has certain functions such as strengthening bones (Calcium), carrying oxygen throughout the body (Iron), keeping nerves and muscles strong (Magnesium), helping control blood pressure (Potassium), and maintaining a healthy immune system (Zinc).

Water

The body uses water to help regulate temperature and maintain bodily functions.  Water is absolutely necessary to sustain life.  Dehydration can cause minor symptoms such as a dry mouth, headaches, dry skin and dizziness, or major symptoms such as lightheartedness that does not allow the person to stand, rapid heart rate, fever, shock or seizures.  Severe dehydration can eventually lead to death.  A good rule of thumb is to always drink a glass of water when you feel thirsty, as well as drinking a glass at every meal.

Worst Protein Bar Brands- When looking to build muscle athletes target protein for their diets, making protein bars seem like an obvious choice.  But the type of protein bar an athlete chooses is extremely important. Below are some brands that everyone should avoid when looking for a healthy snack.  

Oh Yeah! One bars should be avoided at all costs.  One bar contains over 20% of the daily limit for saturated fat, and the ingredient list is frankly scary.  Only having one gram of sugar would be a definite positive but the ingredients used to mimic the taste of sugar in the bar are arguably worse for your body.

$25 for 12 pack

This bar has 24 grams of sugar, which is absolutely too much for a single serving.  It's recommended that adults keep their daily sugar intake below 25 grams, which is almost topped by a single one of these bars.  The bar also has 11 grams of saturated fat which is much too high, and has a whopping 832 calories, close to half of the recommended daily intake.  This bar is the equivalent of a large and very unhealthy meal.

$3.50 for one bar

Calories832Sodium442 mg
Total Fat28 gPotassium2,335 mg
Saturated11 gTotal Carbs58 g
Polyunsaturated1 gDietary Fiber8 g
Monounsaturated0 gSugars24 g
Trans0 gProtein67 g
Cholesterol190 mg  
Vitamin A7%Calcium30%
Vitamin C64%Iron20%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



This bar has a good amount of protein, but the protein comes from very processed sources.  There's no sugar in the bar, but the substitute of sugar alcohol which can have detrimental affects on the stomach. 

$13 for 10 bars

$15 for 15 bars

While this bar isn't terrible, its more of a desert than a protein bar, as there are more grams of sugar than protein.

Calories190Sodium110 mg
Total Fat6 gPotassium115 mg
Saturated3 gTotal Carbs28 g
Polyunsaturated1 gDietary Fiber3 g
Monounsaturated2 gSugars8 g
Trans0 gProtein7 g
Cholesterol0 mg  
Vitamin A10%Calcium35%
Vitamin C15%Iron25%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


$5 for 10 bars

This bar has as much sugar as protein as well as 3 grams of saturated fat, but its the ingredients that are really scary.  The bar has 24 ingredients, most of which I didn't recognize.  The ingredients I was able to recognize included sugar and corn syrup which weren't much of an improvement.

The amount of sugar in this bar is absolutely staggering.  Not only are there 29 grams of sugar but 28 of those grams are added sugars.  There are also 10 grams of saturated fat, 50 percent of the daily recommended amount.

$8 for 6 bars

$5 for 5 bars

The bar has 10 grams of protein compared to 18 grams of sugar.  The main problem with this bar is the amount of ingredients, as well as the content.

This bar is pretty good compared to most of the others, but the ingredients are still pretty scary.  There isn't much sugar but the types of sugar used are very processed.  There also isn't much protein in this bar.

$2.50 for 5 bars

This bar also has a lot of scary ingredients, as well as having more sugar than protein.  It also has 4 grams of saturated fat.

$5.60 for 6 bars

This bar yet again has a long list of scary ingredients.  It has barely any saturated fat which is a plus, but it has a whopping 29 grams of sugar compared to only 6 grams of protein.

$13 for 12 bars

Best Protein Bar Brands - These are some brands you should look for, with all natural ingredients, no added sugars, and good sources of protein.

This bar has only four ingredients, compared to upwards of 40 in some of the bars mentioned before.  While it does have slightly more sugar than protein, none of the sugar is added making it easier for the body to process. 

This brand is the biggest of the healthy bars.  It doesn't have much protein, but it has very little sugar, as well as a good amount of the calories coming from healthy fats.  It also has mostly natural ingredients.

This bar has slightly more ingredients than some of the others, but those ingredients are almost all natural, and there is very little added sugar.  There's also a solid 10 grams of protein per bar.

This bar has a great ratio of sugar to protein, as well as a good amount of vitamins.  The ingredients are also natural.

This bar has very few ingredients, all of which are natural.  It also has 15 grams of protein compared to only 9 grams of sugar. Its ratio of calories compared to calories from fat is also great, and most of the fat in the bar is unsaturated.

This bar has a great ratio of protein to sugar, as well as natural ingredients and good fats.  The first ingredient is organic bison, which has great natural protein and fat.

This bar is arguably the healthiest, with an amazing sugar to protein ratio of 3 grams to 16.  Unlike many bars that advertise low sugar but have sugar substitutes that are worse than sugar in many ways, this bar is all natural.  

This bar also has a great ratio of sugar to protein, as well as having no unhealthy sugar substitutes.  almost two thirds of its calories come from fat, most of which is unsaturated.  It has a short ingredients list, and all of its ingredients are natural.

This bar does have more sugar than it does protein (15g/12g), but none of that sugar is added, and the ingredients are all natural and organic

This bar does have 16 grams of sugar, but it makes up for it with 21 grams of protein.  Its not the most natural of the bars on this list, but its great for athletes pre or post workout.