simplebooklet thumbnail

of 0

Nutrition Booklet

By Lindsey Larson 

4th Hour Health

What is it?

  • Carbohydrates are the main source of energy for body functioning and muscle activity.

How does it help the body?

  • Carbohydrates are needed for the control of protein and fat metabolism. They provide your body with energy.

How can it hurt the body?

  • Eating too many carbs can result in having too many calories, as well as negatively impact your blood sugar levels.

How much should one have of this nutrient?

  • Carbohydrates should make up 45 - 65% of the diet per day (approximately 900 - 1300 calories).


  • One interesting fact about the nutrient

    • Almost all living things consume carbs and practically all foods have carbs in them in some way.

Carbohydrates

What is it?

  • Fats are the most concentrated form of energy that we get from the foods we eat. They can come in the forms of saturated or unsaturated.

How does it help the body?

  • The good fats are polyunsaturated and monounsaturated and they reduce the bad cholesterol in the blood. 

How can it hurt the body?

  • Saturated fat – the bad fat - has been associated with high cholesterol levels. Cholesterol is a fat related substance and is necessary for good health, but too much of a good thing can be a bad thing (too much cholesterol has been linked to cardiovascular problems).

How much should one have of this nutrient?

  • No more than 30% of one’s diet should consist of fat.


  • One interesting fact about the nutrient

    • The average person is 15 - 30% fat.

Fats

What is it?

  • Protein is the main building material for blood, skin, hair, nails, organs and muscles. Protein is used as a fuel source only when carbohydrate and fat supplies are not enough.

How does it help the body?

  • Helps to repair and create blood, skin, hair, nails, organs and muscles. Can also be used as a food source and used to make hormones and enzymes.

How can it hurt the body?

  • Eating too much protein can be turned into fat.

How much should one have of this nutrient?

  • 10 - 15% of one’s diet should be protein.


  • One interesting fact about the nutrient

    • The fish that contains the most protein is the Yellowfin Tuna with 30g/100g serving

Proteins

What is it?

  • Vitamins are supplied to the body through diet (the body cannot make them) 

How does it help the body?

  • Vitamins help in the development of body structures. They help convert fat and carbohydrates into energy.

How can it hurt the body?

  • These can be stored in the body and too much can lead to toxic/poisonous levels.

How much should one have of this nutrient?

  • It depends on the person and their diet, but it is recommended by dietitians to take a multivitamin supplement to fill in the gaps that we miss.

One interesting fact about the nutrient

  • Polar bear liver is so rich in Vitamin A that eating it can be fatal to humans.


Vitamins

What is it?

  • Minerals occur in the environment and are absorbed up the food chain into plants and animals. 

How does it help the body?

  • They help with metabolism, biological reactions, water balance, hormone production, and bone development.

How can it hurt the body?

  • If you eat too many, they can become toxic. Also, in some cases they can interfere with medicine that you are taking.

How much should one have of this nutrient?

  • This depends on the person and the diet, but if a person is not capable of getting their minerals through foods, they can take other supplements.

  • One interesting fact about the nutrient

    • The top sources of minerals include meat, seafood, green vegetables, and nuts.

Minerals

What is it?

  • a colorless, transparent, odorless, tasteless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms.

How does it help the body?

  •  Water helps gives structure and form to the body, it allows an environment necessary for cell metabolism, and provides a way for the body to maintain temperature.

How can it hurt the body?

  • Drinking too much water will damage your cells because of osmosis (the water will go into the cells and they will burst, eventually killing you).

How much should one have of this nutrient?

  • In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.

  • One interesting fact about the nutrient

    • Nearly 97% of the water on Earth is saltwater or undrinkable water.

Water

What makes it healthy/unhealthy?

How do the ingredients affect the body, brain, blood, and heart?

The main thing that makes Starbucks unhealthy is the sugar content that is found in many of the drinks. The more sugar added, the more unhealthy the drink is. There are also other things that come with the sugar, such as added fats, as well as a lot of calories. In the healthier drinks, there is less sugar, calories, and less ingredients. 

The unhealthy ingredients have a negative effect on the body, brain, and heart. They can cause one to gain weight due to unhealthy calorie intake, and can also cause the body to have too much sugar. In the healthy drinks, where there are less unhealthy ingredients, there are more benefits for the body including improved focus, and an overall healthier body.

Healthiest Vs. Unhealthiest

Starbucks Drinks

Teavana Shaken Iced Passion Tango Tea, $3.47

GOOD VS. BAD Starbucks Drinks


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 45Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 11g4%
Dietary Fiber 0g0%
Sugars 11g
Protein 0g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

VS


% 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.

S'mores Frappuccino, $4.45

GOOD VS. BAD Starbucks Drinks


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 5Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 0g
Caffeine 190mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Unsweetened Iced Coffee, $3.95

VS

VS

Mocha Frappuccino Blended Coffee, $4.25


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 410Calories from Fat 140
Total Fat 15g23%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 240mg10%
Total Carbohydrate 65g22%
Dietary Fiber 1g4%
Sugars 61g
Protein 5g
Caffeine 110mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

GOOD VS. BAD Starbucks Drinks

Very Berry Hibiscus Refresher. $3.95


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 70Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 18g6%
Dietary Fiber 1g4%
Sugars 15g
Protein 0g
Caffeine 45–55mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

VS

Mocha Frappuccino Blended Coffee, $4.25


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 520Calories from Fat 140
Total Fat 16g25%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 250mg10%
Total Carbohydrate 65g22%
Dietary Fiber 0g0%
Sugars 64g
Protein 5g
Caffeine 90mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

GOOD VS. BAD Starbucks Drinks


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 270Calories from Fat 15
Total Fat 1.5g2%
Saturated Fat 0.5g2%
Trans Fat 0g
Cholesterol 5mg2%
Sodium 0mg0%
Total Carbohydrate 53g18%
Dietary Fiber 6g24%
Sugars 37g
Protein 16g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Orange Mango Smoothie, $2.95

VS


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 430Calories from Fat 140
Total Fat 16g25%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 230mg10%
Total Carbohydrate 68g23%
Dietary Fiber 1g4%
Sugars 65g
Protein 6g
Caffeine 70mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Green Tea Frappuccino, $4.00

GOOD VS. BAD Starbucks Drinks


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 5Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 260mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Brewed Coffee, $3.29

VS

Cotton Candy Frappuccino, $3.57


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 430Calories from Fat 140
Total Fat 16g25%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 250mg10%
Total Carbohydrate 68g23%
Dietary Fiber 0g0%
Sugars 66g
Protein 5g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

GOOD VS. BAD Starbucks Drinks


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 110Calories from Fat 25
Total Fat 3g5%
Saturated Fat 2.5g12%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 0mg0%
Total Carbohydrate 22g7%
Dietary Fiber 1g4%
Sugars 19g
Protein 0g
Caffeine 45mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Violet Drink, $3.97

VS


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 470Calories from Fat 170
Total Fat 18g28%
Saturated Fat 12g60%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 260mg11%
Total Carbohydrate 72g24%
Dietary Fiber 2g8%
Sugars 66g
Protein 6g
Caffeine 110mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Java Chip Frappuccino, $3.99

GOOD VS. BAD Starbucks Drinks

 Strawberry Açaí Refresher, $3.22


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 90Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 22g7%
Dietary Fiber 1g4%
Sugars 20g
Protein 0g
Caffeine 45–55mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

VS

Carmel Cocoa Cluster Frappuccino, $4.25


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 450Calories from Fat 150
Total Fat 17g26%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 60mg20%
Sodium 300mg12%
Total Carbohydrate 71g24%
Dietary Fiber 0g0%
Sugars 68g
Protein 4g
Caffeine 90mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

GOOD VS. BAD Starbucks Drinks


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 60Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 15g5%
Dietary Fiber 0g0%
Sugars 14g
Protein 0g
Caffeine 45–55mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Cool Lime Refresher, $3.20

VS

Caffe Vanilla Frappuccino, $4.00


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 420Calories from Fat 120
Total Fat 13g20%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 230mg10%
Total Carbohydrate 72g24%
Dietary Fiber 0g0%
Sugars 69g
Protein 4g
Caffeine 95mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

GOOD VS. BAD Starbucks Drinks


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 300Calories from Fat 15
Total Fat 2g3%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 5mg2%
Sodium 130mg5%
Total Carbohydrate 60g20%
Dietary Fiber 7g28%
Sugars 41g
Protein 16g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Strawberry Smoothie, $2.99

VS

Red Velvet Cake Creme Frappuccino, $4.00


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 480Calories from Fat 170
Total Fat 18g28%
Saturated Fat 12g60%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 260mg11%
Total Carbohydrate 75g25%
Dietary Fiber 3g12%
Sugars 70g
Protein 5g
Caffeine 15mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

GOOD VS. BAD Starbucks Drinks

Shaken Tazo Black Tea Lemonade, $3.24


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 90Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 23g8%
Dietary Fiber 0g0%
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.

VS

Cinnamon Roll Frappuccino, $4.00


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 510Calories from Fat 150
Total Fat 16g25%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 250mg10%
Total Carbohydrate 87g29%
Dietary Fiber 0g0%
Sugars 85g
Protein 5g
Caffeine 85mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.