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Hour 7

Nutrition Booklet


Amanda Olson



      1. What is it?

      2. How does it help the body?

      3. How can it hurt the body?

      4. How much should one have of this nutrient?

      5. Two pictures of each nutrient

      6. One interesting fact about the nutrient

Water is a colorless, transparent, odorless, tasteless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms.

Page 1


Water 

Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions.



  1. What is it?  Carboyhydrates are any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. 

  2. How does it help the body?   Carbohydrates provide your body with energy

How can it hurt the body?  Over time, eating too many carbs can negatively affect your ability to control your blood sugar levels. People who eat a higher glycemic index diet -- one full of carb-rich 

Carbohydrates

page 2


How much should one have of this nutrient?     

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

Carbohydrates

Page 3





Page 5 VITAMINS:


  1. What is it?  Vitamins help in the development of body structures. They help convert fat and carbohydrates into energy.  There are two types of vitamins, fat soluble and water soluble. Fat soluble vitamins include A, D, E, and K. These can be stored in the body and too much can lead to toxic/poisonous levels.  

The body cannot make vitamins, so they must be supplied by the diet.  



      1. What is it?    Minerals occur in the environment and are absorbed up the food chain into plants and animals.  



      1. How does it help the body?   All minerals important to human functioning can not be made by the body and have to be supplied by the human diet. They help  metabolism, biological reactions, water balance, hormone production, and bone development.




Page 5


Minerals

interesting fact about the nutrient.  The body cannot make vitamins, so they must be supplied by the diet.  





Milk and other dairy products — such as yogurt, cheese, and cottage cheese — are good sources of calcium. You'll also find this mineral in broccoli and dark green, leafy   vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk, are also good sources.


 



      1. How does it help the body?   Protein is also necessary for making hormones, the control of some body functions and the making of complex chemicals called enzymes

      2. How can it hurt the body?  Excessive protein will be changed by the liver and stored as fat.



      1. How much should one have of this nutrient?   0-15% of our diet should be made up of protein.




      1. Two pictures of each nutrient   




      1. What is it?   Protein is the main building material for blood, skin, hair, nails,   organs and muscles.

Page 6


Proteins

Star Bucks Healthy Choices



Brewed Coffee. ...

 


Calories: 5


Far grams:  0


Sugars:  0


Sodium:  0


Caffeine:  190

  Iced Coffee. You can't go wrong with this favorite drink. ...

  • Very Berry Hibiscus Refreshers. ...

  •             


Calories:  273


Fat grams:  6


Sugars: 1


Sodium:  1,068 mg

Skinny Vanilla Latte. ...



Calories:   570


Fat grams:  35


Sugars:  8


Sodium: 383

Orange Mango Smoothie. .



Trans Fat 0g


Total Fat 1.5g


2%

Sodium 0mg

0%

Total Carbohydrate 53g

18%

Dietary Fiber 6g

24%

Sugars 37g



    

Good Choices

Poor Choices for Starbucks

White Chocolate Mocha



Calories:  430


Fat grams:  18


Sugar:  53


Sodium:  250






Double Chocolate Chip Frappuccino Blended cream








Calories:   670


Fat:  22


Sugars:  52


Sodium 270


Calories:  430


Fat:  16


Sugar:  65


Sodium:  230


Calories 240

Fat grams 4.5

Sugars 42

Sodium 116

:  Classic Chai Tea Latte

Mocha Cookie Crumble Frappuccino




calories 500

Fat grams:19

Sugars:70

Sodium: 260