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by: Isabel Aguilo and Martin Salinas

2. carbs control how fast proteins and fats are metabolized

5. A carbohydrate has 4 calories per gram

4. Your diet should be 55-60% carbs

1. Carbohydrates is the main source of energy for our body

3. if you don´t have enough carbs then your blood sugar levels may drop below normal

Carbohydrates

1.Protein is the main building material for blood, skin, hair, nails, organs and muscles

2. Protein makes hormones, controls some body functions and the making of complex chemicals called enzymes 

5. proteins are made up of 22 amino acids

3. if you have to much protein then it will be changed by the liver and stored as fat

4. 10-15% of our diet should be protein

Protein

1. the most concentrated form of energy that we eat

5. dietary fat is more complex than sugar

2. fats are our bodies second source of energy

3. if you have to many fats then you may become obese and that will lead to other health issues

4. fats should not provide more than 30% of your calorie intake

Fats

4. Potassium-4.7 grams daily Magnesium-400 milligrams daily until 30 years old.Once 30 years old you should take 420 grams.

2. It helps the body grow. It also makes your bone stronger. Also it makes hormones.

3. One type of minerals thats bad for the body is sodium. Sodium is bad for you because it can increase your blood pressure and it  can lead to a heart attack. Potassium can be bad because if you have a lot it make hyperkalemia.

1. a solid inorganic substance of natural occurrence

Minerals


1.vitamins are any of a group of organic compounds that are crucial for normal growth and nutrition but only in a small amount, but only in the diet because the body can’t separate in the body.

2. Vitamins help with the development of the body structure. Also it makes carbohydrates and fat into energy. Fat absolute can store fat into the body

3. The vitamins can be stored in the body but if you store enough fat then it can become toxic or poisonous.

4. You should take about 1,136 milligrams of calcium each day

5. Vitamin A was identified in 1913

Vitamins

1. Water is a chemical compound and it’s also H20.

2. It helps with your energize muscles.

4. You should have about 8 ounces of water each day

3. It can lead to overhydration which can lead to the water getting into your bloodstream or you can pee in your bed while sleeping

5. 70% to 80% of the human body is water

Water

Granola Bars: some brands may contain up to 9 grams of sugar per bar, can cost up to $8, can give you protein

Orange Juice: you can find up to 9 grams of sugar in one glass of orange juice, can cost up to $6, depending on the brand it can give you some nutrients and minerals

Iced Tea: Some iced teas will have around 33 grams of sugar per 12-oz serving, which is about the same as a can of Coke, can cost up to $4 or more, it can give you some needed minerals or vitamins

Bottled Smoothies: some contain over 96 grams, or 24 teaspoons of sugar in a single serving, they can cost up to $5, they can give you some of the fruit you need

Breakfast Cereal: Some breakfast cereals, especially those marketed for children, have lots of added sugar. Some contain 12 grams, or 3 teaspoons of sugar in a small 30-gram serving, around $4.50 per box, it does not fit into any of the six nutrient categories 

"Bad" Sugars

 When people eat a lot of sugar, it can cause resistance to the hormone insulin, which can contribute to many diseases.

Tomato Sauce: You might find up to 12 grams of sugar hiding in a half-cup (though it may be called “corn syrup” in the ingredient list), can be around $3, can give you vitamins, minerals

Canned Fruit: Some canned fruit is peeled and preserved in sugary syrup, up to $2, can give you vitamins and/or minerals

Cereal Bars:  cereal bars are often just candy bars in disguise, up to or more than $4 a box, can give you vitamins and/or minerals, 

Flavored Coffee: A large flavored coffee can contain up to 25 teaspoons of sugar which is equivalent to 100 grams of added sugar per serving, or nearly 3 times the amount you would get from a 12-oz (340 ml) can of Coke. Can cost around $6 and it does not fit into any of the 6 nutrient groups

Sports Drinks: a 20-oz bottle of a sports drink may contain 32 grams of added sugar and 159 calories, which is equal to 8 teaspoons of sugar, up to $6 for a 8 pack, they are not healthy for you

"Bad"sugars

 When people eat a lot of sugar, it can cause resistance to the hormone insulin, which can contribute to many diseases.

Agave nectar:  the agave plant provides a natural source of sugar, and is a great alternative to artificial sweeteners, $5 for 18.5 floz, doesn't affect your blood sugar as much, could give you vitamins/minerals

Pineapples: Fresh, frozen or canned fruits with no added sugars are the best good sources of sugar. When you crave something sweet, try a small serving of juicy pineapple, which packs a lot of sugar in small amounts, pineapples contain a high amount of vitamin C, give you vitamins, 1 pound can be up to $4.30 

Apples: Apples have a low glycemic index number based on glucose, which measures how fast a food is likely to cause your blood sugar levels to rise. Crunching on one of these before bed or during mild activity will keep your blood sugar from dropping, can be up to $5 per pound, the sugars in apples are healthy, natural sugars, fits in with most of the 6 nutrient groups

Yogurt: It has good bacteria that can make our bodys go back to our natural balance in our organisms.They’re also getting a dose of calcium and vitamin B-2,B-12 and potassium and magnesium, Even though plain yogurt contains some sugar, the healthy benefits of this calcium- and probiotic-rich food make it a good source of sugar, gives you vitamins, average price of 4-6 ounce organic Greek yogurt is $1.05

Beets: Canned beets are easy to prepare and can help you maintain your blood sugar while satisfying your need for good sugar, vitamins/minerals, $1.80 per bunch

"Good" Sugars


Whole wheat bread: Carbohydrates plays an active role in your blood sugar levels, so counting carbs as well as sugars is important. Opt for stone-ground whole wheat bread over its more-processed fine-ground wheat, carbohydrates are a type of sugar, vitamins, minerals, carbohydrates, up to $4

Carrots: helps body maintain healthy skin, have vitamins and minerals, 2.9g of sugar in 1 medium carrot, 69 cents per pound, 

Prunes: a low glycemic index, prunes are a great source of antioxidants as well as potassium, blood sugar doesn't spike, vitamins/minerals, $5 18oz of dried prunes

Bananas: This on-the-go fruit is a good source of fiber, potassium, and vitamin C, and has a medium range on the glycemic index. For those who follow the glycemic index, you'll have to estimate your glucose intake, since bananas can vary widely in size, can be helpful in overcoming depression "due to high levels of tryptophan, which the body converts to serotonin, 59 cents a pound

Honey: Honey is sweeter than refined sugar, which means you may need less to sweeten your food. However, be aware that honey still contains a significant amount of sugar and should be used in moderation, you won't use as much artificial sugar, vitamins/minerals, since it helps you not eat as much sugar then your blood sugar may not rise or drop, the average price for one pound of honey is $5.38


"Good" Sugars