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The Nutrition booklet 


By: Gage Rosenbaum

The Book of Health


By:Gage Rosenbaum



Table Of Contents

  1.  Carbohydrates
  2. Protein
  3. Fat
  4. Vitamins
  5. Water 
  6. Minerals 
  7. Snacks
  8. Good Snacks 
  9. Bad Snacks

Carbohydrates

Carbohydrates is a nutrient that that provides glucose that makes energy that makes energy for the body for bodily functions. But be aware refined cards that can take away beneficial fibers for us. You should get about 900 to 1,300 grams per day which is 45% to 65% of your daily calories per day. Carbohydrates can be found in fruits, vegetables and bread or noddles.  

Protein

Protein is a nutrient that is essential to building muscle. It also helps to make enzymes, and hormones for the body. You should take in about 41 grams of protein per day.

Fat

Fat is a nutrient for the body that the body uses for a fuel source and is a major thing that gets stored. But ones like saturated fats are very unhealthy because they are not used for fuel they just stay there. You should aim to eat 30% of your daily in take of food towards fat.


Vitamins

Vitamins are nutrients that help do hundreds f things for the body. They help the body  shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage, and many other things. And the vitamins intake depends on the vitamins you take.


Water

Water is an absolute nutrient for the body because your body is formed of about 75% of your body. Like water if a very day need and you don't need no required amount of water a day.   

Minerals

A mineral is a nutrient in a nutrient. Because they are in a food or nutrient then separates and gives you things that are necessary for life. Those things are calcium, phosphorus, potassium, sodium, and magnesium. 

  1. Calcium, Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. You should get about 1,136  milligrams of calcium per day.
  2. potassium, It helps you maintain a healthy blood level. You should get about 4,044 milligrams of potassium per day. 
  3.  Magnesium, Ir is a nutrient that helps your body produce energy for you. It also keeps things working properly. You should get about 380 milligrams of magnesium per day.

SNACKS

Snacks. We all like them. But you need to know which ones are healthy and which ones are not. Some of them provide good things for us and some are bad. In the next couple pages you will learn that.

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Healthy Snacks

  1. Raspberries: 1 cup: 64 calories, 0.8 g fat, 0 g saturated fat, 4.6 g carbs, 5.4 g sugar, 1 g protein, 8 g fiber,   Raspberries are one of the healthiest berries for they pack the most fiber and water. They also fit in with vitamins so you a lot when you eat them. 


3. Ants on a log: 3 celery stalks, 2 tbsp. peanut butter, 1 tbsp raisins: 233 calories, 16 g fat, 3.4 g saturated fat, 189 mg sodium, 15 g carbs, 3 g fiber, 9 g sugar, 9 g protein       This is healthy because it has protein in it and veggies for fiber.  

2. Bananas,   1 banana: 105 calories, 0.4 g fat, 0.1 g saturated fat, 1 mg sodium, 27 g carbs, 3.1 g fiber, 14 g sugar, 1.3 g protein Bananas like raspberries are high in fiber and have lots of water for you. 

Apples: 95 calories, 0.3 g fat, 0 g saturated fat, 2 mg sodium, 25 g carbs, 4.5 g fiber, 19 g sugar, 0.5 g protein    Apples are one the easiest fruits to pick up and go also they  are a great pre meal snack for it is known to reduce calorie consumption by 15%.

Nut butter and dark Chocolate: 1 tbsp. peanut butter, 5 pieces dark chocolate: 202 calories, 17 g fat, 7 g saturated fat, 82 mg sodium, 9 g carbs, 3 g fiber, 4 g sugar, 6 g protein,  it may seem like it is not healthy but it is very low in fat and they are really good super foods very high in many nutrients. 

Kind bars:1 bar: 210 calories, 16 g fat, 1.5 g saturated fat, 15 mg sodium, 14 g carbs, 6 g fiber, 4 g sugar, 7 g protein (this is for one certain bar it could varies off a little bit)      This granola bar is not just high in protein and fiber but certain ones have oleic fatty acids, monounsaturated fats that can help reduce appetite and promote weight loss.