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Nutrition Book

Carbohydrates are organic compounds that are found in foods such as starches or grains 

Eating too many carbs can effect your blood sugar levels

carbohydrates

Carbs are the bodies main source of energy 

One can get carbohydrates through cereal, breads, pastas, rice and more

Carbohydrates provide energy

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Too much water can lead to intoxication

By the time one feels thirsty, the have lost one percent of the water in their body 

Water is a clear, odorless, tasteless liquid that helps balance body fluids 

 Water 

You should try and drink half a gallon of water a day

Water helps to maintain body temperature, transport nutrients, create saliva and helps with digestion 

Protein helps with hair and nails along with tissue. It also helps with bones and muscle

Organic compound essential for all living organisms, helps with things such as hair and enzymes 

Protein 

Protein can be used as excess energy or fat

Protein can be considered the most important nutrient

You should have 46-56 grams of protein a day

Vitamins can cause nausea, stomach pains, and diarrhea  

Polar bears have so much vitamin A it would be fatal to humans

Vitamins are an organic compound that help with growth

Vitamin

The amount of vitamins you need depends on the type you take

minerals help you grow and stay healthy 

they are high in sodium and can effect blood pressure 

all of the food groups are rich in minerals

Mineral 

one should eat about 1,000 milligrams of calcium a day and 10-15 milligrams of iron or zinc

organic compound that helps with growth

fat helps reduce the risk of heart disease or strokes

fat is an essential part of a diet that helps with storage along with energy

It is required for normal body functions, helps you absorb vitamins and minerals, and gives you essential acids

Fat

too much fat can lead to cardiovascular problems along with high blood cholesterol

one should eat around 44-78 grams a day

$5.39

Too many could lead to diabetes 

Very high in sodium, fat, and calories 

860 calories, 52 g fat (18 g saturated fat, 2 g trans fat), 1,470 mg sodium, 62 g carbs (5 g fiber, 13 g sugar), 41 g protein

Grand Mac vs McDouble

$1.39

380 calories, 18 g fat (8 g saturated fat, 1 g trans fat), 840 mg sodium, 34 g carbs (2 g fiber, 7 g sugar), 23 g protein

It does not have many calories and it contains a lot of protein 

With less trans fat, it can reduce your risk to heart disease 

$1.89

Their fries have too many calories and contains unsaturated fat

510 calories, 24 g fat (3.5 g saturated), 350 mg sodium, 66 g carbs (6 g fiber, 0 g sugar), 7 g protein

Large Fries vs Baked Apple Pie 

$0.99

These pies do not contain much sugar and have half as many calories as the fries. The sugar and cinnamon is also all natural

230 calories, 10 g fat (5 g saturated), 32 g carbs, (4 g fiber, 13 g sugar), 160 mg sodium, 2 g protein

$3.49

530 calories, 30 g fat (15 g saturated fat, 1 g trans fat), 1,490 mg sodium, 40 g carbs (3 g fiber, 4 g sugar), 25 g protein

It has lots of calories, it is also full of sodium and fat

Steak, Egg and Cheese Biscuit vs Egg McMuffin   

$2.79

This sandwich does not contain many calories and has tons of protein in it. It also has essential fatty acids. vitamins, and minerals 

300 calories, 12 g fat (6 g saturated fat), 730 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein

$5.59

It is filled with calories and comes with all of the fats  from the chicken. It also contains way too much sodium 

690 calories, 45 g fat (10.5 g saturated fat), 1,650 mg sodium, 39 g carbs, (5 g fiber, 8 g sugar), 34 g protein

Bacon Buttermilk Ranch Salad With Crispy Chicken vs South west Grilled Chicken Salad

$4.79

This salad has lots of nutritious leafy greens along  with lots of veggies, it also comes with an all natural vinaigrette 

470 calories, 20 g fat (6 g saturated fat), 1,370 mg sodium, 38 g carbs (6 g fiber, 12 g sugar), 38 g protein

$4.39

The fried chicken is full of sugar and fat and is topped with a fattening sauce. Also contains mayo. 

570 calories, 23 g fat (5 g saturated fat, 0 g trans fat), 1,050 mg sodium, 64 g carbs (4 g fiber, 11 g sugar), 28 g protein

Buttermilk Crispy Chicken Sandwich vs Artisan Grilled Chicken Sandwich

380 calories, 7 g fat (2 g saturated fat, 0 g trans fat), 1,110 mg sodium, 44 g carbs (3 g fiber, 11 g sugar), 37 g protein

Lots of protein and not many calories. Has a herb vinaigrette instead of mayo.

$4.39

Tons of calories, full of sugar, and has too much fat

$2.19

Per small: 530 calories, 14 g fat (10 g saturated fat, 1 g trans fat), 240 mg sodium, 68 g carbs (1 g fiber, 73 g sugar), 12 g protein

McCafé Chocolate Shake vs Cookies

Per 1 cookie: 170 calories, 7 g fat (3.5 g saturated fat), 90 mg sodium, 23 g carbs (0 g fiber, 15 g sugar), 2 g protein 

Per 1 cookie: 140 calories, 5 g fat (2.5 g saturated fat), 125 mg sodium, 22 g carbs (1 g fiber, 12 g sugar), 2 g protein

Has few calories and sugars for a dessert, and has less than five times the sugar in a chocolate shake

$0.39

$3.19

They contain more than the whole days amount of sugar and have more carbs than you need. You would also be eating the carbs at an early time. 

600 calories, 16 g fat (7 g saturated fat), 610 mg sodium, 102 g carbs (2 g fiber, 45 g sugar), 9 g protein

Hot Cakes vs Chicken McNuggets

These are the best fast food chicken with not too many calories and a low sodium count. They are just a little high n the fat side. 

330 calories, 20 g fat (3 g saturated fat), 620 mg sodium, 22 g carbs (2 g fiber, 5 g sugar), 15 g protein

$4.49

$5.49

Already exceeds the recommended daily count of fat, sodium, and even sugar. Also has lots of saturated fat. 

1,350 calories, 65 g fat (25 g saturated fat, 0.5 g trans fat), 2,100 mg sodium, 155 g carbs (6 g fiber, 48 g sugar), 35 g protein

Big Breakfast with Hotcakes vs Egg White Delight Muffin

260 calories, 8 g fat (4.5 g saturated), 750 mg sodium, 29 g carbs (2 g fiber, 3 g sugar), 16 g protein

Contains less than 300 calories and is stuffed with protein 

$2.99

$2.39

Has way too much sugar with even more sugar added into it with the candy

630 calories, 22 g fat (14 g saturated, 0.5 trans fat), 200 mg sodium, 77 g carbs (2 g fiber, 86 g sugar), 13 g protein

McFlurry with M&M´s vs Fruit n'Yogurt Parfait

Does not have too many saturated sugars or claories

230 calories, 10 g fat (5 g saturated), 32 g carbs, (4 g fiber, 13 g sugar), 160 mg sodium, 2 g protein

$1.00

$4.79

Filled with almost a whopping 800 calories and has piles of unsaturated fat

770 calories, 45 g fat (21 g saturated fat, 2.5 g trans fat), 1,290 mg sodium, 42 g carbs (3 g fiber, 10 g sugar), 51 g protein

Double Quarter Pounder with Cheese vs Hamburger 

Less than 300 calories and has very few gram of fat

250 calories, 8 g fat (3 g saturated fat, 0 g trans fat), 480 mg sodium, 31 g carbs (2 g fiber, 6 g sugar), 13 g protein

$1.00