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Booklet

Vandenberg

Nutrition

By:

Kala

* Main source of energy for body functioning and muscle activity

* They help your body because they provide your body with energy

* Your body breaks them down into simple sugar called glucose

* Carbs make up 45% - 65% of your total daily calories. If you get 2,000 calories a day, then between 900 and 1,300 should be carbs.

* Carbs can be found in fruits, veggies, grains, bread, and sugar- foods


Carbohydrates

* Fats are the concentrated form of energy from the foods we eat

* Dietary fats are essential to give your body energy and to support cell growth

* Lots of fat can lead to obesity and that can trigger difficulty breathing, arthritis, and heart disease 

* You should only have less that 10% of saturated fat a day

* There are 9 kilo-calories (calories) is one gram of fat

Fats

  • *The main building material for blood, skin, hair, nails, organs and muscles

  • *It helps build and repair tissues. They also make enzymes, hormones, and other body chemicals

  • *You might wreck your kidneys if you take in too much protein

  • *You should have 0.8 grams of protein per kilogram of body weight

  • *Protein is a long chain like molecule that is made up of smaller units known as amino acids

Proteins

* They are compounds that are essential for normal growth and nutrition

* They can help with development of body structure and they can help convert fat and carbs into energy

* They can give you diarrhea, stomach cramps, and nausea when you have to much

* You should have about 10-20 micrograms of vitamin D a day

* You can get vitamins through diet and sunlight



Vitamins


* They are solid inorganic substance of natural occurrence

* They can help your body grow, develop, and stay healthy

* They can give you stomach cramps, nausea, and diarrhea

* Most adults need 1,000 milligrams of calcium and 10-15 milligrams of iron and zinc per day

* There are over 4,000 different types of minerals

Minerals

* Its a colorless, tasteless liquid that forms the seas, lakes, and rivet and its a liquid that we drink

* It helps maintain the balance of body fluids and it helps maintain your body temperature

* If you have lots and lots of water you could drown your self after a while

* You should have 8 cups of water a day

*  Water helps regulate the earths temperture


Water

Nacho Cheese Doritos

(Unhealthy)  

* Doritos have preservatives in them which are not good for your body. It has food dye in it. It has dairy that comes from animals that are eating GMO food and their is a good amount of sugar in the Doritos. They are also highly processed.

* Most of the ingredients are not that bad for you. It has whole corn, vegetable oil, buttermilk and ect.

*At Walmart it costs $2.50 for a bag


TERRA Chips Blues 

(Healthy)

* They have more than 12% daily fiber which is good for . They are also healthy because they have few ingredients

* The ingredients in the chips are pretty good for you.

* At Walmart the are $3.83 for a 5 OZ bag

* They have 85 mg of sodium which is good for you and it has lots of organic ingredients in them too

* They are healthy because non-organic ingrdients are usally grown with cheical fertilizers

* At Walmart they are $6.60 for a 5.5 OZ box 

Ginnybakes chocolate chip oatmeal bliss(healthy)

* They are bad because they have 3.5 tsp of sugar per serving, it contains high fructose corn syrup

* Lots of fructose cor syrup can affect your cholesterol. 

* At Walmart they cost $2.98 for an orginal size


Double stuffed Oreo's (unhealthy)

Hershey's cookies 'n' cream drops (unhealthy) 

* They are bad for you because they have 5 tsp of sugar per serving, they have controversial artificial colors, they are highly processes, and they have 7 grams of saturated fat.

* Saturated fat can raise your cholesterol in your blood and it can increase your chance of heart disease and stroke

* At Target they are $2.66 and 8 OZ bag

Planters mixed nuts unsalted (healthy)

* They are unsalted, they have more than 12% daily fiber, they are low in sodium, and their is only 1 gram of sugar

* They affect your body in a good way

* At Walmart they are $5.65 for a 10.3 OZ


Welch´s mixed fruit snacks (unhealthy) 

* They have 3 tsp of sugar per serving, they contain artificial colors, and they are highly processed

* Artificial colors are linked with hyperactivity, allergic reactions, and tumor growth

* At Walmart they are $6.98 for a box of 40

* It contains controversial artificial sweeteners, it highly processed, and it contains potassium sorbet

* Potassium sorbet can cause an allergic reaction

* At Walmart they are 75 cents per 6 OZ carton

Yoplait light vanilla yogurt (unhealthy) 

  • * They are healthy because they are minimally processed, there is no added sweeteners, and they are naturally high in Vitamin C.

  • * All of the ingredients are good for your body

  • * At Meijer they are $3.79 for a 16 OZ bag

Dole wildly nutritious tropical medley mixed fruit ( healthy)

Dole wildly nutritious tropical medley mixed fruit ( healthy)

  • * They are healthy because they are high in calcium, they have 0 grams of sugar,and  they are high in protein 

  • *All of the ingredients are good for your body

  • * At meijer they are $3.99

String Cheese (healthy)

  • *They are healthy because they are low in sodium, their is 0 mg of cholesterol, and their is only 1 gram of sugar

  • *All of these ingredients are good for you body 

  • *At Walmart they are $3.56 for a family size

Ritz crackers (healthy)

  • * They are unhealthy because they have 5.5 tsp of sugar per serving, they contains controversial artificial colors, and they are highly processed.

  • * They have lots of sugar in them which is not good for your body

  • * They are $2.49 at Target for a 8 OZ bag

Black forest gummy bears (unhealthy)

Mott's unsweetened granny smith applesauce (healthy) 

*It's healthy because it has 15 mg of vitamin C, it has 0 mg of sodium, and it has 0 g of saturated fat.

*Vitamin C is good for your body because it helps repair tissues in all parts of your body

*At Walmart they are $1.98 for 6 cups