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By Andrew Xiong

Nutrition Booklet

Carbohydrates - The main source of energy for body function and muscle activity. carbohydrates are needed to control of protein and fat metabolism. glucose which is a simple sugar.Glucose is used for the body or store in the muscle or liver as glycogen. the greatest percentage our diet should come from carbohydrates is 55-60%.


complex carbohydrates require great digestive action to be broken down into simple sugar

Fat - the most concentrated form of energy from the food we eat. The good fats are polyunsaturated and monounsaturated they are liquid room temperature and  reduces the bad cholesterol in the blood. saturated fat, the bad fat has high cholesterol. To much cholesterol can cause cardiovascular problems. they should not be provided more the 30%.

1% of our diet should have trans fat

Protein -the main building material for blood, skin, hair, nails, organ and muscle. protein is used as a fuel source only when carbohydrates and food supplies are not enough. all amino acid must be presented for the body to develop protein based tissue of the body. 10-15% of our diet should be made up of protein.

protein is also necessary for making hormones

Vitamins- they must be supplied by the diet. Vitamins helps in the development of body structure. they help convert fat and carbohydrates into energy. Fat soluble vitamins include A, D, E and k. these can be store in the body but to much can lead to toxic/poisonous levels. experts advise people to take a multivitamins to fill in the gaps we miss

There are two types of vitamins, fat soluble and water soluble

Minerals - occur in the environment and absorbs up the food chain into plants and animals. They help with metabolism biological reactions, water balances, hormones productions and bone development.

All minerals important to human functioning and cannot be made by the body

Water - about 70-80% of the human body is made up of water. Water helps gives structure and from to the body. Water inside the cells is called intracellular fluid and composes most of the body total water weight

Extracellular fluid is contain in the blood plasma.

Calories:230

Fat:16 grams

Saturated fat:1.5 grams

Mg sodium:125

Carbs:15

Fiber:3 grams

Sugar:6 grams

protein:10 grams


Helps build lean muscle and reduce belly fat.

It cost $1.42 each

Calories:130

Fat:8 grams

saturated fat:3 grams

Mg sodium:330

Carbs:0  grams

Fiber:0 grams

Sugar:0

Protein:15 grams

It cost $2.06 each

Rebuilds the muscle broken down during workouts

Calories:220

Fat:15 grams

Saturated fat:2 grams

Mg sodium:200

Carbs:15 grams

Fiber:3 grams

Sugar:10 grams

Protein:8 grams

It cost $3 each

Help use protein as energy

Calories:170

Fat:5 grams

Saturated fat:3 grams

Mg sodium:240

Carbs:20 grams

Fiber:3 grams

Sugar:13 grams

Protein:12 grams

It cost $1.33 each

It crushes dessert craving in a healthy way

Calories:260

Fat:11 grams

Saturated Fat:2 grams

Mg sodium:35

Carbs:30 grams

Fiber:1 grams

Sugar:10 grams

Protein:11 grams

Great plant source of anti inflammatory 

It cost $2.20 each

Calories:80

Fat:3.5 grams

Saturated Fat:1.5 grams

Mg sodium:310

Carbs:3 grams

Fiber:0

Sugar:3 grams

Protein:8 grams

It cost $3.29 each

Protein helps consist anti inflammatory, fatty acid and linoleic acid that utilized in weight loss pills

Calories:270

Fat:13 grams

Saturated fat:2 grams

Mg sodium:250

Carbs:26 grams

Fiber:6 grams

Sugar:12 grams

Protein:18 grams

It cost $1.72 each

makes Carbs helps protein get into muscle fiber

Calories:300

Fat:20 grams

Saturated fat:4.5 grams

Mg sodium:45

Carbs:23 grams

Fiber:7 grams

Sugar:13 grams

Protein:10 grams

They provide protein along with almonds

It cost $2.56 each

Calories:200

Fat:8 grams

saturated fat:1.5 grams

Mg sodium:160

Carbs:26 grams

Fiber:5 grams

Sugar:10 grams

Protein:10 grams

20 percent of your recommend daily intake of digestion improving

It cost $1.14 each

Calories:200

Fat:14 grams

Saturated fat:2 grams

Mg sodium:65

Carbs:13 grams

Fiber:2.5 grams

Sugar:7 grams

Protein:10 grams

Contain 10 grams of satiating protein and muscle building amino acid

It cost $1.26 each

Calories:250

Fat:9 grams

Saturated fat:2.5 grams

Mg sodium:230

Carbs:24 grams

Fiber:1 gram
Sugar alcohol:12 grams

Protein:20 grams

It cause stomach and abdominal pain

Calories:200

Fat:7 grams

Fiber:1 grams

Sugar:17 grams

Protein:14 grams

The sugar comes from unnatural sources such as glucose syrup.  

It raises blood sugar levels

Calories:260

Fat:7 grams

Sugar:20 grams

Fiber:4 grams

Protein:10 grams

Calories:240

Fat:9 grams

Sugar:0 grams

Fiber:1 grams

Protein:20 grams

Sugar alcohol can make your upset your stomach. 

Calories:210

Fat:6 grams

Sugar:12 grams

Fiber:4 grams

Protein:20 grams

Processed syrup and sugar can make you have digestive issue

Calories:200

Fat:6 grams

Sugar:16 grams

Fiber:2 grams

Protein:12 grams

peanut with other bad ingredient can make health confusion

Calories:250

Fat:9 grams

Saturated fat:2.5 grams

Mg sodium:230

Carbs:24 trams

Sugar:0 grams

Fiber:1 grams

Protein:20 grams

Associated with stomach and abdominal pain as well as excessive gas and flatuence

Calories:190

Fat:9 grams

Saturated fat:2.5 grams

Mg sodium:210

Carbs:20 grams

Sugar:0 grams

Fiber:14 grams

Protein:21 grams

it made form additives and chemical such as artificial sweetener sucralose

Calories:190

Fat:6 grams

Saturated fat:4 grams

Mg sodium:200

Carbs:22 grams

Fiber:2 grams

Sugar:13 grams

Protein:12 grams

Dark chocolate and sugar makes your antioxidants useless