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Nutritional Booklet



- The body's main source of energy.

- Too much can be fattening.

- 55% - 60% of Diet 

Carbohydrates 

"Fun Fact" - A carbohydrate has 4 calories per gram.

- Secondary source of energy.

- Good fats reduce bad cholesterol. 

- Can lead to high cholesterol, heart disease, stroke, and a higher risk for type 2 diabetes. 

- 10% - 30% of Diet 

Fats

"Fun Fact" - Another name for trans fats is "partially hydrogenated fats". 

- Body's main building material. 

- Excessive amounts turned into fat. 

- 10% - 15% of Diet

Protein

"Fun Fact" - Protein is composed of 22 amino acids. 

- Important to almost all metabolic reactions. 

- Helps convert fats and carbohydrates into energy. 

- Excessive amounts can be toxic. 

"Fun Fact" - The body doesn't make vitamins, which is why supplements are created to receive them.

- Helps with metabolism, biological reactions, water balance, hormone production, and bone development. 

- Excessive amounts can be toxic. 

"Fun Fact" - Our bodies hold on to excess minerals. 

Minerals

- Gives structure and form to the body.

- Provides a way to maintain temperature.

"Fun Fact" - Excess amounts are uncommon, but can be fatal. 

Water

- Provides necessary environment for cell metabolism.

- 15.5 Cups/per day (M); 11.5 Cups/per day (F)

- Cost - $24 per 12 package 

Siggi's Icelandic Style Strained Non-Fat Vanilla Yogurt 

- Nutritional Facts - 

5.3 oz, 100 calories, 

0 g fat (0 g saturated fat), 

60 mg sodium, 

11 g carbs 

(0 g fiber, 9 g sugar), 

14 g protein

- How it Affects the Body -

The protein, lack of fat and sugar makes this brand great for weight loss and muscle building. 

This 

not

Activia Greek Vanilla 

- Cost - $5 per 12 package 

- Nutritional Facts -

5.3 oz, 140 calories, 

0 g fat (0 g saturated fat), 

50 mg sodium, 

22 g carbs 

(0 g fiber, 21 g sugar), 

12 g protein


- How it Affects the Body -

Due to the high amounts of sugar, this brand of yogurt may actually cause you to gain weight rather than losing it. 

 

That!

Lay’s Oven Baked Potato Crisps,

Original

- How it Affects the Body -

 As far as chips go, they affect the body in a minimal way. Especially since they lack the high amounts of sodium and fats that most chips usually contain.

- Nutritional Facts - 

Per 1 oz: 

120 calories, 

2 g fat (0 g saturated), 

135 mg sodium, 

23 g carbs, 2 g fiber, 

2 g sugars,

 2 g protein

This 

- Cost - $3 per bag

not

- How it Affects the Body - 

These chips contain an abnormally high amount amount of fat and sodium. Coupled with the high calorie amount and caramel coloring, these chips could lead to serious health concerns.

Fritos Corn Chips, Chili Cheese

That!

- Nutritional Facts - 

Per 1 oz:

 160 calories, 

10 g fat (1.5 g saturated), 

270 mg sodium, 

15 g carbs 1 g fiber, 

1 g sugar, 

2 g protein

- Cost - $3 per bag

- How it Affects the Body -

This cereal hosts almost no negative ingredients and provides a decent amount of fiber making it a great choice for breakfast as it's more likely to keep you full than it's competitors. 

This 

- Nutrient Facts - 

Per 1 cup:

 88 calories, 

1 g fat (0 g saturated fat), 

150 mg sodium, 

20 g carbs 

(2.5 g fiber, 2.5 g sugar), 

2.5 g protein

- Cost - $3 per box 

General Mills Kix

not

- How it Affects the Body -  

This cereal affects the body in a negative way as it contains an abnormal amount of sugar which can lead to obesity if consumed over excessively.

That!

Kellogg's Smart Start Original Antioxidants

- Nutrient Facts - 

Per 1 cup:

 190 calories, 

1 g fat (0 g saturated fat), 

200 mg sodium, 

43 g carbs 

(3 g fiber, 14 g sugar), 

4 g protein

- Cost - $3.50 per box 

This 

- How it Affects the Body -

 As far as chips go, they affect the body in a minimal way. Especially since they lack the high amounts of sodium and fats that most chips usually contain.

- Nutritional Facts - 

210 calories, 

16 g fat (1.5g saturated), 

15 mg sodium, 

14 g carbs, 6 g fiber, 

4 g sugars,

 7 g protein

Kind, Nuts and Spices

- Cost - $5 per box

not

BelVita Breakfast Biscuits Yogurt Crunch

That!

- How it Affects the Body - 

These chips contain an abnormally high amount amount of fat and sodium. Coupled with the high calorie amount and caramel coloring, these chips could lead to serious health concerns.

- Nutritional Facts - 

114 calories, 

4 g fat (0 g saturated), 

270 mg sodium, 

15 g carbs 1 g fiber, 

7 g sugar, 

2 g protein

- Cost - $3 per box

Veggie-Go’s Organic Chewy Fruit & Veggie Snacks

This 

- How it Affects the Body -

This snack is made from all natural fruits which provides many of the integral nutrients needed to help the body grow. It'll help the body to function and develop. 

- Nutritional Facts - 

50 calories, 

0 g fat (0g saturated), 

0 mg sodium, 

5 g carbs, 1 g fiber, 

2 g sugars,

 0 g protein

- Cost - $26 per box

not

Betty Crocker Fruit Roll-Ups

That!

- How it Affects the Body - 

This snack contains many artificial coloring and flavoring that can cause weight gain and other various negative affects. 


- Nutritional Facts - 

50 calories, 

1 g fat (0.5 g saturated), 

50 mg sodium, 

11 g carbs 0 g fiber, 

7 g sugar, 

0 g protein

- Cost - $5 per box

- How it Affects the Body -

Pistachio's can be an extremely nutritious snack for a variety of reasons. It has a decent amount of protein and a good amount of fiber to keep you full throughout the day. Many of the health benefits include weight management, protection against diabetes, and improved digestion. Many vitamins found in pistachio's can improve bodily functions as well. 

Pistachios

- Cost - $1.28 per ounce

This 

- Nutritional Facts - 

Per Cup:

691 calories, 

56 g fat (7g saturated), 

1 mg sodium, 

34 g carbs, 13 g fiber, 

9 g sugars,

 25 g protein

not

- How it Affects the Body - 

While Pecans aren't unhealthy, they certainly are the lesser alternative to pistachios. With less protein and fiber to balance out the high amount of fat, pistachio's are the better alternative. As far as how the body is affected though, there are a multitude of benefits to eating them though. These effects include reduction of heart disease, the ability to lower bad cholesterol, and they provide many of the minerals integral to our diet. 

Pecans

- Cost - $1.33 per ounce


That!

- Nutritional Facts - 

Per Cup:

684 calories, 

71 g fat (6 g saturated), 

0 mg sodium, 

14 g carbs 10 g fiber, 

3.9 g sugar, 

9 g protein

- How it Affects the Body -

This is a great dip for any occasion, with it's low amounts of fat and moderate sodium levels there isn't a reason not to have some. Not to mention, everything in it is all natural with no additives or artificial coloring. It also contains many of the core ingredients found in avocodoes which makes it great if you can't live without a dip and still need to lose weight.

Wholly Guacamole Guaca Salsa 

- Cost - $.43 per ounce

This 

- Nutritional Facts - 

Per 2 Tbsp.

35 calories,

3 g fat (3g saturated), 

110 mg sodium, 

2 g carbs, 1 g fiber, 

1 g sugars,

 0 g protein

not

Kraft Cheez Whiz Original Cheese Dip

- How it Affects the Body - 

There are a multitude of reasons why you should avoid this dip. Starting off, there's the high calorie amount, then we have the ridiculously high amount of sodium not to mention the amount of fat. All in all, this dip can lead to major negative health effects if consumed regularly.  

- Cost - $.33 per ounce

That!

- Nutritional Facts - 

Per 2 Tbsp.

91 calories, 

7 g fat (4 g saturated), 

541 mg sodium, 

3 g carbs 0 g fiber, 

4 g sugar, 

0 g protein

- How it Affects the Body -

Since Vitabrownies are a desert, they don't have a positive effect on the body. However, they do pose a slightly less unhealthy alternative for those with a sweet tooth. A low sugar amount means you won't have to worry about any major weight gains when consuming this desert. 

Vitabrownies

- Cost - N/a

This 

- Nutritional Facts - 

Per Brownie

100 calories,

3 g fat (0g saturated), 

0 mg sodium, 

21 g carbs, 7 g fiber, 

8 g sugars,

 4 g protein

not

- How it Affects the Body - 

Skittles is arguably one of the worst foods you can have to date. It contains an extremely high amount of sugars that are the result of ingredients that make them less appealing the further you go down the list. They can cause obesity, heart problems, and more. 

Skittles

- Cost - $2.5 per bag

That!

- Nutritional Facts - 

Per Container

220 calories,

3 g fat (0g saturated), 

0 mg sodium, 

55 g carbs, 0 g fiber, 

46 g sugars,

 0 g protein

Whole Foods Organic Microwave Popcorn Light Butter Flavor

- How it Affects the Body -

Popcorn is generally unhealthy, but it doesn't have to be. 365's popcorn is organic which is already a big reason to make this your go to for popcorn but it also has low sodium levels and an even lower calorie amounts. Overall, this brand, unless consumed excessively, has no major health drawbacks. 

- Cost - $2 per bag 

This 

- Nutritional Facts - 

Per 2 Tbsp.

130 calories,

2.5 g fat (1g saturated), 

190 mg sodium, 

23 g carbs, 3 g fiber, 

1 g sugars,

 3 g protein

not

- How it Affects the Body - 

Cousin Willie's Buttery Explosion offers a high amount of calories and an over excessive amount of fat which culminates into a snack that's a definite pass. This brand also uses artery-clogging fats which can have majority lethal effects on your heart and general health. 

Cousin Willie's Buttery Explosion

That!

- Cost - $3 per bag

- Nutritional Facts - 

Per 2 tbsp.

160 calories,

10 g fat (2g saturated), 

340 mg sodium, 

17 g carbs, 5 g fiber, 

0 g sugars,

 3 g protein

Brooklyn Biltong

- How it Affects the Body -

The all natural ingredients and process that goes into making Brooklyn Biltong results in beef jerky that is surprisingly healthy. It has a decent amount of protein with low calories and sodium resulting in, when consumed in small portions, slight health benefits. 

- Cost - $20 per bag 

This 

- Nutritional Facts - 

Per Bag

70 calories,

2 g fat (0.5g saturated), 

390 mg sodium, 

0 g carbs,0 g fiber, 

0 g sugars,

 12 g protein

not

- How it Affects the Body - 

Matador Original Beef Jerky is perhaps one of the most unhealthy jerky available on the market. It has ungodly high sodium levels and purified nitrites which together, with extended consumption, can lead to high blood pressure and heart problems down the line. 

Matador Original Beef Jerky

That!

- Cost - $5 per bag

- Nutritional Facts - 

Per Bag

80 calories,

1.5 g fat (0.5g saturated), 

670 mg sodium, 

6 g carbs, 0 g fiber, 

5 g sugars,

 11 g protein