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Health Booklet 

By: Delaney Ambrose







Carbohydrates-

  • Main source of energy for the functioning body and muscle activity. Needed to control fat and protein metabolism. 

  •  Helps the body with energy.

  •  If you eat too many carbohydrates than you could have a negative effect on your ability to control your blood sugar levels. 

  •  55-60% of our diet should be from Carbohydrates

  •  The main carbohydrates found in foods are sugars, starches, and fiber.

Fats-

  • Most concentrated form of energy from the foods we eat. Secondary source of energy when Carbohydrates sources are used up.

  •  Helps protect the organs and help keep your body warm

  •  Your body can't function good without body fat but to much body fat is bad for your body.

  •  30% of our diet should be from fats. 10% of that should be from saturated fats and 1% or less should be from trans fats.

  •  Fats can be divided and labeled in 3 ways- the good, the bad, and the ugly.

  • Proteins-

  • The main building material for blood, skin, hair, nails, organs and muscles. Protein is used as fuel when carbohydrate and fat isn't enough. 

  •  Helps to build and repair tissues.

  •  If you eat to many proteins your breath could smell bad, you could gain weight, and your mood could become bad.

  •  10-15% of our diet should be from Proteins. 

  • Protein is composed of 22 amino acids, 8 of those the body can't produced and must be eaten.

Vitamins-

  • The body cannot make its own vitamins so they need to be supplied by the diet. 

  •  Helps your bones, heal wounds, and helps your immune system. 

  •  If you take too many vitamins you could stress your liver and cause liver damage.  

  • The average adult female needs 100 milligrams of Vitamin A, 75 milligrams of Vitamin C, 15 milligrams of Vitamin E.  

  • Vitamins help convert fat and carbohydrates into energy.

Minerals-

  • Minerals important to human functioning can't be made by the body and have to come from the human diet. 

  •  Helps your body grow, develop, stay healthy, build strong bones, make hormones, and maintain a  normal heartbeat. 

  •  If you intake too many minerals you could have some really bad side effects.

  •  If you have a balanced diet, you should have no problem getting all the minerals you need.

  •  Minerals occur in the environment and are absorbed up the food chain into plants and animals.

Water-

  • Water helps give structure and form to the body.

  •  Helps the body maintain a balance of body fluids. 

  •  If you drink too much water you could die. 

  •  Depends on how much you exercise but at least 3 liters a day.

  • About 70 to 80% of the human body is made up of water.

10 Healthy Protein Bars

Syntha- 6 Protein Crisp

Lots of protein and not a lot of sugar in each bar.

They cost $1.99 per bar

They help refuel the body after a workout


Protein Cookie

Lot of protein and Fiber and it is Gluten free

It costs $2.00 per serving

Gives you protein and energy before, during, or after a workout.

Quest Bars

No added sugar and is Gluten Free

It costs $3.16 per serving 

It helps after if you are hungry and need to get food that is healthy for you




Combat Crunch Bar

Lots of protein and Gluten Free

It costs $2.08 per serving

It tastes like a healthy cookie filled with things that will help you recover

Nitro- Tech Crunch Bar

Gluten free and a great protein energy bar

It costs $2.29 per serving

Gives you the energy you need 

Cake Bites

Lots of protein and not a lot of added sugar

It costs $1.99 per serving

It always pull through with the energy you need

The Complete Cookie

It is vegan and lot of protein

It costs $ 1.00 per serving

It is a good and delicious way to build muscle

Carb Killa

It is Low- Carb and protein bar

It costs $2.49 per serving

Low carbs to help you through a workout

FIT Crunch Bars

Lots or protein and not a lot of added sugar

It costs $3.05 per serving

Helps you gain muscle and to get through a workout

FitJoy Bars

No artificial flavors and GMO free

It costs $2.99 per serving

It helps you not gain weight if you want a snack because it is healthy.


10 Unhealthy protein bars

Luna Lemon Zest

Lots of added sugar and not a lot of protein

$4.99 for a 6 count box

They will satisfy your cravings






Odwalla Banana Nut

Lots of added sugar and not a lot of protein 

$13.99 for a count of 15 bars

There is a lot of sodium that affects the body 

Power Bar Harvest Energy Oatmeal Raisin Cookie

Lots of sugar and not a lot of protein

$17.73 for a box of 12 bars

You can get it if you can't get gluten because it is gluten free.


Kashi Go Lean Dipped Peanut Butter Chocolate

A lot of sodium and not that much protein

$15.88 for a box of 12

If you are vegan an gluten free you can eat this

Met-RX Big 100 Colossal Brownie

Lot of sodium and calories

$28.45 for box of 9

Tastes like a brownie but it is healthier than that

thinkThin Caramel Fudge

Lots of sodium and sugar 

$13.65 for box of 10 

Helps with muscle recovery 



Clif Chocolate Almond Fudge

Lots of sugar and calories

$13.40 for box of 12

Can help with longs hikes to give energy


Pure Protein S'mores

Lots of sugar and a lot of calories

$21.44 for box of 12

Can't eat if allergic to nuts

NuGO Organic Bar Double Dark Chocolate

Lots of sugar

$21.26 fr box of 15

Can eat if organic and vegan

Larabar Key Lime Pie


Lots of added sugar and not a lot of protein

$9.99 per box of 5 bars

Can eat it if you can't eat a lot of things