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Nutrition Booklet 


By: Devita Chavez 

Hour:3

Health



Carbohydrates 


What it is: Sugar, starches and fibers found in foods


How it helps the body: It is the main source of energy for the body


How it is bad for the body: You can gain weight if you eat to much of it and you can become insulin resistant

 

Daily Intake: 45-65% of you daily calorie intake 


Interesting fact: Carbs have 4 calories per gram 

Fats


What it is: Fatty acids and glycerol


How it helps the body: If carbs cant give you energy fat is the secondary energy source for the body. Also, it is a carrier for vitamins, protects organs and keeps the body warm


How it hurts the body: Some fats can lead to weight gain and high cholesterol, in addition some fats can lead to weight gain


Daily intake: 30% of daily calorie intake 


Interesting fact: Your brain is about 60% fat



Proteins


What it is: Blocks of amino acids


How it helps the body: Protein is basically the main building block for blood, skin, hair, nails, organs, and especially muscles


How it hurts the body: You may gain weight if you eat to much


Daily intake: 10-15% daily calorie intake


Interesting fact: Protein comes from the greek word 'proteios' which means "primary" or "in the lead"

Vitamins


What it is: Organic compounds that are needed for the human body to grow


How it helps the body: Vitamins are important for metabolic reactions, body structure, and helps turn fat and carbs into energy


How it hurts the body: To much vitamins can lead to toxic/poisonous levels


Daily intake: depends on the vitamin 


Interesting fact: A polar bears liver is so rich in protein if a person ate a whole polar bear liver it could become fatal 

Minerals 


What it is: solid in organic substance


How it help the body: Minerals help with metabolism, bone structure, hormone production, water balance, and biological reactions


How it hurts the body: Like vitamins, having to much minerals in your body can be be toxic 


Daily Intake: depends on the mineral 


Interesting fact: There are about 3,000 different types of minerals 

Water


What it is: 2 hydrogen atoms and 1 oxygen atom to form H2O


How it helps the body: Water gives structure to our body and forms it, water also regulates our body temperature and maintains body fluids


How it hurts the body: Drinking to much water at a time can lead to water intoxication or hyponatremia when sodium levels are to low


Daily intake: Eight 8 ounce glasses a day


Interesting fact: There is the same amount of water on earth as there was when earth was formed 


Healthiest           Unhealthiest 

Snacks




Key:


Healthy 


Unhealthy

  • Pumpkin seeds 

-$3

-high amount of minerals 

-good for heart,liver,immune system, 

and help fight diabetes



Flavored yogurt

-$1.50

-contains other sugars that are not 

healthy 

- those other sugars can 

make you gain weight 


  • String cheese

-$3

-High in protein 

-you will feel full 


  • Pretzels

-$3.50

-have lots of sodium

-the salt may raise your blood pressure  

  • Celery

-$2

-good source of vitamin k 

-helps lower high cholesterol 


  • Potato chips

-$3.50 

-contains a lot of unhealthy fats 

-high blood pressure and kidney disease 

  • Mixed nuts 

-$7

-healthy unsaturated fats 

-helps lower bad cholesterol 


  • Microwave popcorn 

-$3

-may be linked to cancer 

-can cause thyroid problems and high 

cholesterol 

  • Tomato juice 

-$2.50

-rich in vitamins

-may prevent different diseases 


  • Fruit cocktail 

-$2

-high sugar syrup 

-insulin might spike due to the high

 amounts of sugar 

  • Strawberries

-$3

-good source of vitamin c

-boosts the immune system 


  • Fruit snacks

-$7

-has bad dyes 

-Dyes can cause allergic reactions and cancer 

  • Hard boiled eggs

-$3

-packed with essential vitamins and 

minerals 

-helps body convert food into fuel 


  • Candy 

-$1

-too much sugar

-spikes in insulin  

  • Dark chocolate 

-$4

-filled with antioxidants

-can reduce insulin resistance 


  • Cereals

-$3.50

-loaded with sugar 

-sugar can spike insulin 

and make you gain weight 

  • Kale chips

-$2.50

-high in fiber

-prevents constipation 


  • Ranch

-$2.50

- carries a lot of fat

-can make you gain weight 

  • Jerky 

-$7

-high in protein 

-fueling snack 


  • Fries

-$1.50 

-contains bad fats 

-can lead to heart disease 

and diabetes if eaten to much