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You should eat at least 44-77 grams a day

If you don't eat enough Dry, scaly, flaky, dull, or bumpy skin.

If you eat too much it could cause risk for weight gain, which further stresses your heart.

If you eat the right amount it's easier to gain muscle, better reproductive health, your brain functions better, and it can reduce the risk of cancer

Fat

You can get good fats from foods like

Nuts

Seeds

Avocados

Water

You should drink a half a gallon a day

If you don't drink enough you gain water weight if you don't have enough also tiredness digestive problems and stomach ulcers

Too much could cause the level of sodium in your blood to drop too low which could be fatal

Just the right amount increases energy & relieves fatigue, promotes weight loss, improves skin, boosts immune system, natural headache remedy, prevents cramps & sprains.

Water is very important because 80% of your body is made up of water.

Carbohydrates

You should eat 225 and 325 grams a day

When you don't get enough carbohydrates, the level of sugar in your blood may drop. If you eat too many carbs insulin resistance can develop. Excessively eating carbs can lead to weight gain. When you don't get enough carbohydrates, the level of sugar in your blood may drop causing hypoglycemia. Your body then starts to burn fat for energy, leading to ketosis. 

Carbohydrates give you energy and help with weight control. They also benefit your heart and promote a healthy digestive system. Whole-grain carbohydrates especially provide dietary fiber, which can help your cholesterol, if you eat the right amount.

0.5-0.7 grams a day

When you eat more protein than your body needs, the leftover protein is used to provide your body with energy or turned into fat. If you don't eat enough protein it's harder for you to lose weight, you could be tired or sluggish, you could suffer from bone or joint pain, or you could also suffer from mood swings. Eating the right amount makes it easier to gain muscle, it's also good for weight loss and helping your metabolism.

Protein

Minerals and Vitamins

They help shore up bones, heal wounds,convert food into energy, and repair cellular damage.

Vitamins and minerals perform hundreds of roles throughout the body

But if you eat to many of certain vitamins and minerals you could suffer from nausea, cramps, diarrhea, consuming to much selenium could even cause hair loss and even mild nerve damage. 

Minerals help with your metabolism, water balance, hormone production, and bone development.

Considered essential nutrients

This is much better to drink than the Double Chocolaty Chip Frappuccino because it has way less salt and no sugars, fats, or carbs.

(not all drinks in the book have their actual picture that matches so I did my best to find ones that looked similar)

0g saturated fat

10mg sodium

0g sugar

0g carbohydrates

0g cholesterol

Dark Roast

Tall (small) 12 fl oz

Grande (medium) 16 fl oz

Venti (large) 24 fl oz

Healthy V.S. Unhealthy

If you eat to much sugar the body starts to produce extra insulin which can harm the arteries

What makes this drink so unhealthy is that there is a ton of salt for just 1 drink and the amount of sugar is higher than the amount we should have daily, we should only be consuming about 30 grams a day.

Tall (small) 12 fl oz

Grande (medium) 16 fl oz

Venti (large) 24 fl oz

Double Chocolaty Chip Frappuccino

55mg cholesterol 

13g saturated fat

270mg sodium

52g sugar

57g carbohydrates

Grande

Cool Lime Refresher

This drink is a better choice because it doesn't have as much sugar and has very little sodium

(not all drinks in the book have their actual picture that matches so I did my best to find ones that looked similar)

0g saturated fat

10mg sodium

14g sugar

15g carbohydrates

0g cholesterol

Healthy V.S. Unhealthy

If you eat excessive amounts of sugar it increases your likely hood of diabetes

What makes this drink so unhealthy is the amount of sugar

12g saturated fat

250mg sodium

53g sugar

55g carbohydrates

55g cholesterol

White Chocolate Mocha

Very Berry Hibiscus Refresher

(not all drinks in the book have their actual picture that matches so I did my best to find ones that looked similar)

This is a better option because it has no saturated fat and has very little sugar and sodium

0g saturated fat

10mg sodium

15g sugar

18g carbohydrates

0g cholesterol

Healthy V.S. Unhealthy

17g saturated fat

300mg sodium

68g sugar

15g carbohydrates

60g cholesterol

Having too much saturated fat can increase your risk for heart disease.

There is a ton of salt and sugar in this drink and has 17g of saturated fat which is over the amount of which you should eat in a day

Caramel Cocoa Cluster Frappucino

This drink has no fat no sugar and very little amount of sodium which makes it better than the Peppermint White Chocolate Mocha Frappucino

(not all drinks in the book have their actual picture that matches so I did my best to find ones that looked similar)

Blonde Roast

0g saturated fat

10mg sodium

0g sugar

0g carbohydrates

0g cholesterol

Healthy V.S. Unhealthy

Per day you should only have between 225-325g carbohydrates, even though you're not exceeding the limit it is a large amount just for one drink, this drink also goes over the recommended amount of sugar

Peppermint White Chocolate Mocha Frappucino

10g saturated fat

270mg sodium

77g sugar

78g carbohydrates

45g cholesterol

Iced Coffee

(not all drinks in the book have their actual picture that matches so I did my best to find ones that looked similar)

0g saturated fat

10mg sodium

20g sugar

20g carbohydrates

0g cholesterol

Healthy V.S. Unhealthy

Brown Sugar Shortbread Frappucino

0g saturated fat

10mg sodium

20g sugar

20g carbohydrates

0g cholesterol