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This is the nutrition booklet for 3rd hour Heath class.

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Nutrition Booklet

By Elliot Daily

What is it?

CARBOHYDRATES

Carbohydrates are the main source of energy for body/muscle functioning, they are needed for the control of protein and fat metabolism. 

How does it help the body?

The body needs carbohydrates for control of protein and fat metabolism. Carbohydrates also help energy, but shouldn't be used if you're going to need energy for long spans of time.

How can it hurt the body?

Eating too many carbohydrates can lead to weight gain and blood sugar spikes. Eating too many calories per meal for a very long period of time also increases the risk of developing type-2 diabetes. 

How much should one have of this nutrient?

Generally per day, you should eat 900-1300 worth of your daily calorie intake through carbohydrates. (55-60%)

Processed foods (like candy, cakes, cookies etc.) contain lots of simple carbohydrates, which can lead to weight gain if you eat to many or too much. 

An Interesting Fact!

FATS

What is it?

Fats are the most concentrated form of energy we have in our bodies, carbohydrates will store energy as fats when its not being used. 

HOW DOES IT HELP THE BODY?

Fats are useful to the body in a few ways, mostly in part because it is the main source of energy when carbohydrates run out. The body cannot produce fat on it's own, so we need to consume food that has foods with fatty acids in them. Namely polyunsaturated and monounsaturated fats, which are the fats that we should be consuming.

HOW CAN IT HURT THE BODY?

The biggest fat that can hurt the body is trans fat, which is a byproduct of a process that adds hydrogen to liquid vegetable oils in order to make them more solid. Trans fat raises cholesterol levels and increases risks for developing heart diseases and stroke.

How much should one have of this nutrient?

The average person should have fats making no more than 30%, with 10% of that being from saturated, and 1% or less should be trans fats.

An interesting fact!

Trans fats are very rare in nature, they are most commonly made as byproducts in industrial processes.

An Interesting Fact!

The word protein is derived from the Greek word 'proteios' which means "primary" or "in the lead".

PROTEINS

WHAT IS IT?

 Proteins are a group of nitrogenous organic compounds that have large molecules composed of amino acids

How does it help the body?

Proteins are the structural building blocks of body tissue.

How can it hurt the body?

When massive amounts of protein is consumed it can be harmful to the human body, however this is a very unlikely occurrence to happen in the average human. 

How much should one have of this nutrient?

The average person should have proteins making up 10-15% of their diet. 

When too much of an individual vitamin is present in the human body it could cause a lot of problems such as diarrhea, stomach cramps and nausea. 

How much should one have of this nutrient?

What is it?

The amount of vitamins needs to take in depends on the rest of someone’s diet, especially if multivitamin supplements are needed to fill any missing vitamins we may not be getting.

Vitamins are a group of organic compounds that are necessary for the human body to have normal growth and nutrition. 

Vitamins

HOW DOES IT HELP THE BODY?

Vitamins are essential for our bodies growth and nutrition. They are needed in small quantities throughout our diet because the human body is unable to produce enough of them on its own.

An interesting fact

How can it hurt the body?

American citizens spend more than 28 billion dollars a year on dietary supplements in hopes of improving health. 

What is it?

Minerals can not be made by the human bodies, so it is important to take in minerals by our diets, they are important to human functioning, and they help with metabolism, biological reactions, water balance, hormone productions and bone development.

How does it Help the Body?

Minerals are naturally occurring in the environment and are moved up through the food chain into plants and animals

Too many minerals can lead to those minerals being toxic, which can lead to fatigue, joint pain and other illnesses.

Minerals

How can it hurt the body?

How much should one have of this nutrient?

On average. adults will need to take in 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day. 

An Interesting Fact!

There are two types of minerals our body needs, structural ones like calcium and smaller ones like zinc.

HOW MUCH SHOULD ONE HAVE OF THIS NUTRIENT?

How much water you should drink is actually pretty dependent on the person, but typically you should aim for eight 8-ounce glasses of water per day.

An interesting fact!

Only 1% of the Earth's water is used for all of Humanity's requirements.

Water is something that makes up about 70-80% of the body, and the world. It’s something we are all pretty familiar with and we all need it to survive.

HOW does it help the body?

WATEr

Water makes up most of the body, and gives structure and form to the body, it allows for cell metabolism and provides a way for the body to maintain a constant temperature.

WHAT IS IT?

HOW CAN IT HURT THE BODY?

Consuming too much water can result in the body becoming over hydrated, which means that cells will inflate and sometimes explode in the body, and/or block the passage of blood as they increase in size. This can be fatal, so you should make sure that you don't drink too much water.

Tazo® Full-Leaf Red Tea Latte ( short, 8 oz + nonfat milk)

-80 calories 

- 0.1 g fat ( 0.1 g saturated fats)

-45 g sodium

-16 g carbs (0 g fibers)

-4 g proteins 

-16 g sugars

Tazo® Green Tea Latte (short, 8 oz + nonfat milk)

Calories - 130

Total fats- 0.2 g ( 0.1 g saturated fats)

Sodium - 85 mg

Carbohydrates - 26 g

Fibers - 7 g 

Sugars - 25 g 

HEALTHY VS. UNHEALTHY:           STARBUCKS

Healthy #2


HEALTHY #1

Midnight Mint Mocha Frappuccino Blended Coffee (Grande, 16 oz +whole milk)

- 470 calories

- 16 g fat (16 g saturated fat)

- 35 mg sodium

- 57 carbs (3 g fiber)

- 6 g protein

-52 g sugar



Hot Chocolate (Grande, 16 oz, whole milk + whipped cream)

-400 calories

- 16 g Fat ( 10 g saturated fat)

- 170 mg sodium

-50 g carbs (4 g fiber)

- 14 g protein

-43 g sugar

Unhealthy #2

UNHEALTHY #1

Caffè Latte (short, 8 oz + nonfat milk)

-70 calories 

-0.1 g fat ( 0.1 g saturated fat)

-75 mg sodium

- 10 g carbohydrates

-6 g proteins 

9 g sugars

Caffè Mocha (Without Whipped Cream, Short, 8 oz + Nonfat Milk)

-110 calories 

-1.5 g fats ( 1 g saturated fats)

-60 mg sodium

-21 g carbs (1 g fiber)

- 7 g protein

-17 g sugars

Healthy #3

Healthy #4

Cinnamon Roll Frappuccino Blended Coffee  (Grande, 16 oz, whole milk, whipped cream)

- 510 calories 

-16 g fat (10 g saturated fat)

- 250 mg sodium

-87 g carbs ( 0 g fiber) 

-5 g protein

-85 g sugar

Lemon Bar Creme Frappuccino Blended Crème (Grande, 16 0z, whole milk + whipped cream)

- 350 calories

-13 g fat ( 8 g saturated fat)

-190 mg sodium

-56 carbs (0 g fiber)

- 3 g protein

-55 g sugar





Unhealthy #3

Unhealthy #4

Skinny Latte (short, 8 oz, + nonfat milk)

- 60 calories 

-1 g fat (0.5 g saturated fat)

-80 mg sodium

-17 g carbs(0 g fiber)

-6 g proteins

-15 g sugars


Iced Brewed Coffee (With Milk & Classic Syrup, short, 8 oz, + nonfat milk)

-80 calories

-0.1 g fat (o g saturated fats)

-25 mg sodium

-18 g carbs (o g fiber)

-2 g protein

-18 g sugars

Healthy #5

Healthy #6

Caffè Vanilla Frappuccino Blended Coffee (Grande, 16 oz, whole milk + whipped cream)

-430 calories

-14 g fat (9 g saturated fat)

-230 mg carbs (o g fiber)

-4 g protein

-69 g sugar

Red Velvet Cake Crème Frappuccino Blended Crème (rande, 16 oz, whole milk + whipped cream)

- 480 calories 

-18 g fat ( 12 g saturated fat)

-260 mg sodium

-75 g carbs (3 g fiber)

-5 g protein

-70 g sugar


Unhealthy #5

Unhealthy #6

Caramel Macchiato (short, 8 oz + nonfat milk, no whipped cream)

-100 calories 

-1 g fats (.5 g saturated fats)

-70 mg sodium

-17 g carbohydrates (0 g fiber)

-6 g protein 

-15 g sugars

Cappuccino (short, 8 oz, + nonfat milk)

-50 calories

-0.1 g fats (0.1 g saturated fats)

-60 mg sodium

-8 g carbs (0 g fiber)

-0.4 g proteins

-7 g sugars

Healthy #7

Healthy #8

Java Chip Frappuccino Blended Coffee (Grande, 16 oz, whole milk + whipped cream)

-470 calories 

-18 g fat (12 g saturated fat)

-260 mg sodium

-72 carbs (2 g fiber)

-6 g protein

-66 g sugar

Caramel Cocoa Cluster Frappuccino Blended Coffee (Grande, 16 oz, whole milk + whipped cream)

-450 calories

-17 g fat (10 g saturated fat)

-300 mg sodium

-71 carbs (0 g fiber)

-4 g protein

-68 g sugar

Unhealthy #7

Unhealthy #8

Healthy #9

Healthy #10

Shaken Iced Tazo® Tea (Tall, 12 oz)

- 60 calories 

- 0 g fats (0 g saturated fats)
- 0 mg sodium

-15 g carbs ( 0 g fiber)

-0 g proteins 

-15 g sugars

Shaken Iced Tazo® Tea (Tall, 12 oz)

- 60 calories 

- 0 g fats (0 g saturated fats)
- 0 mg sodium

-15 g carbs ( 0 g fiber)

-0 g proteins 

-15 g sugars

Iced Brewed Coffee (tall, 12 oz, + classic syrup + nonfat milk)

- 80 calories

-0.1 g fats (0 g saturated fats)

-25 mg sodium

-18 g carbs (0 g fibers)

- 2 g proteins

-18 g sugars

Green Tea Crème Frappuccino Blended Crème (Grande, 16 oz, whole milk + whipped cream)

-430 calories 

-16 g fat (9 g saturated fat)

-230 mg sodium 

-68 carbs (1 g fiber)

-6 g protein

-65 g sugars

Cotton Candy Crème Frappuccino Blended Crème (Grande, 16 oz, whole milk, whipped cream)

-430 calories 

-16 g fat (10 g saturated fat)

-250 mg sodium

-68 g carbs (0 g fiber)

-5 g protein

-66 g sugar

Unhealthy #9

Unhealthy #10