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Nutrition

By: Kelby Lawson

Carbohydrates

Carbohydrates main function is energy. Energy is provided to almost every function in the body, include the brain, muscles, and blood. Great places to get carbohydrates is grains, fruits, vegetables and dairy products.  

The body breaks down protein into amino acid which the body then uses to repair muscles, red blood cells and hair molecules. Protein can be stored and later be used as energy if not enough carbohydrates. The main sources of protein come from meat, fish, milk, cheese, eggs, poultry, and legumes, beans, dried peas, nuts and seeds.    

Protein

Fats

Fats help maintain a proper body temperature as well as creating a protective layer around organs. Fats are separated into two different categories, saturated and unsaturated. (saturated fats include; meat, dairy products made with whole or reduced fat milk, coconut oil and palm oil. Unsaturated fats include; walnuts/nuts, seeds, olive oil.

Vitamins

VITAMINS DO NOT SUPPLY ENERGY!

There is two types of vitamins, vitamins that dissolve in water and ones that enter directly into the bloodstream. Water soluble vitamins include Vitamins C, B, B12, B6 pantothenic acids and botin. Others include Vitamins A,D, E and  K.   

Minerals are divided into two categories. Major Minerals are needed in large amounts like, potassium, iron, zinc. As well as vitamins, they do not provide energy.

Minerals

Water 

Our body is 60-70% water, it helps regulate and control body temperature, transfer nutrients to and from cells and also collect waste products from cells. You do not need to drink water to receive its nutrients but from foods with high concentrate of water, juices and milk. But beverages that do not provide nutrients is coffee or anything containing caffeine because caffeine counteracts with water. 

1. Grande Unsweetened Passion Tango Tea with Coconut Milk

Another version of their “pink drink” but not necessarily loaded with sugar. By adding coconut milk it adds natural sugar to sweeten the drink. Coconut Milk comes with many benefits, it is rich with minerals like iron and calcium. It also is lactose free. Coconut milk has been proven to lower cholesterol and help blood pressure. This drink typically costs $4.25.   

Starbuck's Top 10 Healthiest Food and Beverages.



Calories 45

Calories from Fat 0


% Daily Value*

Total Fat 0g

0%

Saturated Fat 0g

0%

Trans Fat 0g


Cholesterol 0mg

0%

Sodium 10mg

0%

Total Carbohydrate 11g

4%

Dietary Fiber 0g

0%

Sugars 11g


Protein 0g


Caffeine 0mg**

*Percent Daily Values are based on a 2,000 calorie diet.

2. Grande Pike’s place black coffee

To make any coffee healthier just skip adding the loads of creamer and sugar to it everyday. Drinking black coffee increases your fiber intake, lowers the risk of heart disease. One cup of coffee typically contains more antioxidants than most juices. This drink normally costs around $2.10. 



Image result for grande black coffee


Calories 5

Calories from Fat 0


% Daily Value*

Total Fat 0g

0%

Saturated Fat 0g

0%

Trans Fat 0g


Cholesterol 0mg

0%

Sodium 10mg

0%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Sugars 0g


Protein 1g


Caffeine 310mg**

3. Grande Iced Coffee with Coconut Milk

Once again substituting coconut milk for normal milk comes with many health benefits. Giving it a natural sweetener, without all the extra sugar. This drink is around $4.25 with coconut milk added. 



Calories 100

Calories from Fat 15


% Daily Value*

Total Fat 1.5g

2%

Saturated Fat 1.5g

8%

Trans Fat 0g


Cholesterol 0mg

0%

Sodium 35mg

1%

Total Carbohydrate 22g

7%

Dietary Fiber 0g

0%

Sugars 22g


Protein 0g


Caffeine 125mg**


4. Unsweetened Iced green tea lemonade

Drinking green tea also has a lot of health benefits, it is light on your heart, protects brain cells from damage, stables blood sugar, and even helps prevent Alzheimer's and memory loss. This drink cost around $3.25. 



Calories 90

Calories from Fat 0


% Daily Value*

Total Fat 0g

0%

Saturated Fat 0g

0%

Trans Fat 0g


Cholesterol 0mg

0%

Sodium 10mg

0%

Total Carbohydrate 23g

8%

Dietary Fiber 0g

0%

Sugars 22g


Protein 0g


Caffeine 25–30mg**

*Percent Daily Values are based on a 2,000 calorie diet.

**Each caffeine value is an approximate value.

5. Grande Iced Skinny Caramel Macchiato

By adding 2% milk or nonfat milk give this drink 10 grams of protein. This drink costs normally around $4.45. This drink still has a lot of calories so I would not recommend this drink as an everyday drink. 


Calories 250

Calories from Fat 70


% Daily Value*

Total Fat 7g

11%

Saturated Fat 4.5g

22%

Trans Fat 0g


Cholesterol 25mg

8%

Sodium 150mg

6%

Total Carbohydrate 37g

12%

Dietary Fiber 0g

0%

Sugars 34g


Protein 10g


Caffeine 150mg**

*Percent Daily Values are based on a 2,000 calorie diet.

**Each caffeine value is an approximate value.


6. Classic Whole Grain Oatmeal

This meal has very high fiber but is also low in sodium and saturated fats and no added sugar. Just skip the brown sugar to keep it healthier. These whole oats contain lots of antioxidants and are proven to lower cholesterol. Oatmeal is a great source of protein. This breakfast meal costs around $3.45.



% Daily Value*
Nutrition Facts Per Serving (42 g)
Calories 160Calories from Fat 25
Total Fat 2.5g4%
Saturated Fat 0.5g2%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 125mg5%
Total Carbohydrate 28g9%
Dietary Fiber 4g16%
Sugars 0g
Protein 5g



% Daily Value*
Nutrition Facts Per Serving (121 g)
Calories 280Calories from Fat 120
Total Fat 13g20%
Saturated Fat 4g20%
Trans Fat 0g
Cholesterol 165mg55%
Sodium 740mg31%
Total Carbohydrate 18g6%
Dietary Fiber 6g24%
Sugars 2g
Protein 18g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

7. Egg and Cheddar Breakfast Sandwich

This sandwich has less sodium than any other breakfast meal on the menu. The eggs provide an excellent amount of protein and they contain a lot of vitamins that help your body break down food into energy. This sandwich costs a total of $3.75.


8. Spinach, Feta, Egg White Sandwich

Instead of using the whole egg, egg whites offer many minerals like zinc and iron and contain vitamins. Feta cheese is made with either goat milk or sheep´s milk. This cheese is packed with minerals and vitamins but it can also have a lot of saturated fats so it´s better not to consume a lot of it. Eating eggs help your brain with your memories. This sandwich cost around $3.75.

Calories275Sodium1,170 mg
Total Fat3 gPotassium0 mg
Saturated1 gTotal Carbs11 g
Polyunsaturated0 gDietary Fiber1 g
Monounsaturated0 gSugars9 g
Trans0 gProtein50 g
Cholesterol115 mg  
Vitamin A2%Calcium2%
Vitamin C4%Iron8%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.




9. Reduced-Fat Turkey Bacon and Egg White sandwich.

This meal is high in protein and low in sodium. Turkey bacon offers a healthier alternative to pork bacon, turkey bacon contains less fat. Also egg whites offer and provide natural minerals that are needed for a bodies intake. This cost around $3.75.



% Daily Value*
Nutrition Facts Per Serving (120 g)
Calories 210Calories from Fat 45
Total Fat 5g8%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 20mg7%
Sodium 560mg23%
Total Carbohydrate 26g9%
Dietary Fiber 3g12%
Sugars 2g
Protein 18g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

10. Avocado Spread

Avocado is a great source of protein and fiber. Avocado contains more potassium than bananas and eating avocados can lower cholesterol and triglyceride levels. Just by adding this to a bagel can help regulate blood sugar and lower inflammation within the brain. This is normally around $.95.



% Daily Value*
Nutrition Facts Per Serving (57 g)
Calories 90Calories from Fat 70
Total Fat 8g12%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 250mg10%
Total Carbohydrate 5g2%
Dietary Fiber 4g16%
Sugars 0g
Protein 1g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Starbuck´s Top Unhealthy Food and Drinks

1. Caramel Brulee latte 

This fun holiday drink is racking in the calories and fat. Coming in with a total of twenty grams of fat, and eighty-five grams of carbs into its scant twenty ounces. With all this added sugar and artificial flavors having this drink too often can cause the sugar to enter into the blood stream and start burning glucose instead of fat. So if you are one to enjoy this drink, try substituting the milk for almond milk, coconut milk or soy milk. This drink cost a total of $4.45.



% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 440Calories from Fat 120
Total Fat 13g20%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 260mg11%
Total Carbohydrate 70g23%
Dietary Fiber 0g0%
Sugars 54g
Protein 13g
Caffeine 150mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

2. White Hot Chocolate

This drink may seem like a healthier choice, but this beverage has more saturated fat than a 6 piece of chicken wings at KFC. High levels of saturated fat can cause a raise in blood pressure and can increase the risk of heart disease or a stroke. This drink is around $4.45.



% Daily Value*
Calories 440Calories from Fat 170
Total Fat 19g29%
Saturated Fat 12g60%
Trans Fat 0.5g
Cholesterol 55mg18%
Sodium 260mg11%
Total Carbohydrate 55g18%
Dietary Fiber 0g0%
Sugars 55g
Protein 15g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 410Calories from Fat 140
Total Fat 16g25%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 45mg15%
Sodium 230mg10%
Total Carbohydrate 62g21%
Dietary Fiber 0g0%
Sugars 59g
Protein 5g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.


3. Unicorn Frap

This brightly colored drink does not even seem healthy. It has bright artificial colors and flavors and tons of added sugar. Added sugar can enter the blood stream and start burning glucose instead of fat which long term is bad. But this is not even the worst drink. This drink costs around $5.25.

4. Smores Frapp

The S’mores Frappuccino, contains 490 calories and 67 grams of sugar in a 16-ounce serving. That's is an awful lot of sugar for one drink. Ones intake of sugar would be almost taken up if this drink was consumed. If this is a daily drink then it increases the risk if dying of heart disease. This drink costs around $4.45.




% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 490Calories from Fat 180
Total Fat 20g31%
Saturated Fat 12g60%
Trans Fat 0.5g
Cholesterol 70mg23%
Sodium 210mg9%
Total Carbohydrate 73g24%
Dietary Fiber 0g0%
Sugars 67g
Protein 5g
Caffeine 75mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.


5. Cupcake Cream Frapp

This drink already sounds like it is packed with sugar. It has a total of 66 grams of sugar. Once again this can clog your blood stream and has a greater risk of heart disease. This drink is a total of $4.45.



% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 420Calories from Fat 140
Total Fat 16g25%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 240mg10%
Total Carbohydrate 65g22%
Dietary Fiber 0g0%
Sugars 63g
Protein 5g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

6. Chocolate Chunk Muffin

It may seem that a muffin would be the healthier option but no, this muffin has 39 grams of sugar! You know what sugar does to you. Maybe stick to a muffin without so much added sugar or chocolate. This costs $3.75.


% Daily Value*
Nutrition Facts Per Serving (113 g)
Calories 440Calories from Fat 190
Total Fat 21g32%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 60mg20%
Sodium 350mg15%
Total Carbohydrate 60g20%
Dietary Fiber 2g8%
Sugars 39g
Protein 7g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.


6. Iced Lemon Pound Cake

This yummy cake has over 40 grams of fat. Yikes. As stated before this dessert would jump towards your sugar intake greatly, and have a greater risk of heart problem. This dessert cost $2.75.


% Daily Value*
Nutrition Facts Per Serving (126 g)
Calories 470Calories from Fat 180
Total Fat 20g31%
Saturated Fat 9g45%
Trans Fat 0.5g
Cholesterol 100mg33%
Sodium 310mg13%
Total Carbohydrate 68g23%
Dietary Fiber 1g4%
Sugars 42g
Protein 6g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Image result for iced lemon pound cake price


7. Double Chocolate Chunk Brownie

This already sounds like diabetes, and if have multiple and a high sugar drink on the usual you are at high risk for diabetes, heart disease or a stroke. So limit yourself to these goodies. This costs around $2.35.


% Daily Value*
Nutrition Facts Per Serving (104 fl oz)
Calories 490Calories from Fat 260
Total Fat 28g43%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 75mg25%
Sodium 220mg9%
Total Carbohydrate 55g18%
Dietary Fiber 3g12%
Sugars 37g
Protein 7g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.


8. Chocolate Marble Loaf Cake

Not only does this dessert have tons of chocolate in it, it has a sugary fudge frosting to go along with it. 1 serving of this snack will be 65% of your daily saturated fat which in the long run can affect your blood pressure and heart. If you are still for this snack, it comes to a total of $2.95.





% Daily Value*
Nutrition Facts Per Serving (118 g)
Calories 490Calories from Fat 220
Total Fat 24g37%
Saturated Fat 13g65%
Trans Fat 1g
Cholesterol 120mg40%
Sodium 110mg5%
Total Carbohydrate 64g21%
Dietary Fiber 2g8%
Sugars 43g
Protein 6g
*Percent Daily Values are based on a 2,000 calorie diet.

9. Pumpkin Scone

Another limited addition item, clocking in a 500 calories per scone. These come with a thick layer of icing. And 23 grams of fat. If our bodies intake of fat and sugar is too high then our body will stop burning and getting rid of all the bad stuff. This item comes to $2.95.



% Daily Value*
Nutrition Facts Per Serving (122 g)
Calories 500Calories from Fat 210
Total Fat 23g35%
Saturated Fat 15g75%
Trans Fat 0.5g
Cholesterol 65mg22%
Sodium 460mg19%
Total Carbohydrate 69g23%
Dietary Fiber 2g8%
Sugars 44g
Protein 4g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate va

10. Chicken and Double Smoked Bacon PAnini

From the name, this sandwich or panini (whatever you  like to call it) is not healthy what so ever. It racks in a total of 620 calories or of 2,000 calorie goal. Also has 1,460 mg of sodium. Having too much salt or sodium in your body can cause your kidney's to stop removing water from your system fast enough clogging the blood stream which can cause high blood pressure. This Panini comes to a total of $5.55. 


% Daily Value*
Nutrition Facts Per Serving (201 g)
Calories 620Calories from Fat 230
Total Fat 26g40%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 110mg37%
Sodium 1480mg62%
Total Carbohydrate 65g22%
Dietary Fiber 3g12%
Sugars 12g
Protein 31g
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.