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* | |
---|---|
Calories 45 | Calories from Fat 0 |
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. | |
**Each caffeine value is an approximate value. |
VS
% Daily Value* | |
---|---|
Calories 490 | Calories from Fat 180 |
Total Fat 20g | 31% |
Saturated Fat 12g | 60% |
Trans Fat 0.5g | |
Cholesterol 70mg | 23% |
Sodium 210mg | 9% |
Total Carbohydrate 73g | 24% |
Dietary Fiber 0g | 0% |
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* | |
---|---|
Calories 5 | Calories from Fat 0 |
Total Fat 0g | 0% |
Saturated Fat 0g | 0% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 5mg | 0% |
Total Carbohydrate 0g | 0% |
Dietary Fiber 0g | 0% |
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* | |
---|---|
Calories 410 | Calories from Fat 140 |
Total Fat 15g | 23% |
Saturated Fat 9g | 45% |
Trans Fat 0g | |
Cholesterol 50mg | 17% |
Sodium 240mg | 10% |
Total Carbohydrate 65g | 22% |
Dietary Fiber 1g | 4% |
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* | |
---|---|
Calories 70 | Calories from Fat 0 |
Total Fat 0g | 0% |
Saturated Fat 0g | 0% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 10mg | 0% |
Total Carbohydrate 18g | 6% |
Dietary Fiber 1g | 4% |
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* | |
---|---|
Calories 520 | Calories from Fat 140 |
Total Fat 16g | 25% |
Saturated Fat 10g | 50% |
Trans Fat 0g | |
Cholesterol 50mg | 17% |
Sodium 250mg | 10% |
Total Carbohydrate 65g | 22% |
Dietary Fiber 0g | 0% |
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* | |
---|---|
Calories 270 | Calories from Fat 15 |
Total Fat 1.5g | 2% |
Saturated Fat 0.5g | 2% |
Trans Fat 0g | |
Cholesterol 5mg | 2% |
Sodium 0mg | 0% |
Total Carbohydrate 53g | 18% |
Dietary Fiber 6g | 24% |
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* | |
---|---|
Calories 430 | Calories from Fat 140 |
Total Fat 16g | 25% |
Saturated Fat 9g | 45% |
Trans Fat 0g | |
Cholesterol 55mg | 18% |
Sodium 230mg | 10% |
Total Carbohydrate 68g | 23% |
Dietary Fiber 1g | 4% |
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* | |
---|---|
Calories 5 | Calories from Fat 0 |
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 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* | |
---|---|
Calories 430 | Calories from Fat 140 |
Total Fat 16g | 25% |
Saturated Fat 10g | 50% |
Trans Fat 0g | |
Cholesterol 55mg | 18% |
Sodium 250mg | 10% |
Total Carbohydrate 68g | 23% |
Dietary Fiber 0g | 0% |
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* | |
---|---|
Calories 110 | Calories from Fat 25 |
Total Fat 3g | 5% |
Saturated Fat 2.5g | 12% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 0mg | 0% |
Total Carbohydrate 22g | 7% |
Dietary Fiber 1g | 4% |
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* | |
---|---|
Calories 470 | Calories from Fat 170 |
Total Fat 18g | 28% |
Saturated Fat 12g | 60% |
Trans Fat 0g | |
Cholesterol 50mg | 17% |
Sodium 260mg | 11% |
Total Carbohydrate 72g | 24% |
Dietary Fiber 2g | 8% |
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* | |
---|---|
Calories 90 | Calories from Fat 0 |
Total Fat 0g | 0% |
Saturated Fat 0g | 0% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 15mg | 1% |
Total Carbohydrate 22g | 7% |
Dietary Fiber 1g | 4% |
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* | |
---|---|
Calories 450 | Calories from Fat 150 |
Total Fat 17g | 26% |
Saturated Fat 10g | 50% |
Trans Fat 0g | |
Cholesterol 60mg | 20% |
Sodium 300mg | 12% |
Total Carbohydrate 71g | 24% |
Dietary Fiber 0g | 0% |
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* | |
---|---|
Calories 60 | Calories from Fat 0 |
Total Fat 0g | 0% |
Saturated Fat 0g | 0% |
Trans Fat 0g | |
Cholesterol 0mg | 0% |
Sodium 10mg | 0% |
Total Carbohydrate 15g | 5% |
Dietary Fiber 0g | 0% |
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* | |
---|---|
Calories 420 | Calories from Fat 120 |
Total Fat 13g | 20% |
Saturated Fat 8g | 40% |
Trans Fat 0g | |
Cholesterol 50mg | 17% |
Sodium 230mg | 10% |
Total Carbohydrate 72g | 24% |
Dietary Fiber 0g | 0% |
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* | |
---|---|
Calories 300 | Calories from Fat 15 |
Total Fat 2g | 3% |
Saturated Fat 1g | 5% |
Trans Fat 0g | |
Cholesterol 5mg | 2% |
Sodium 130mg | 5% |
Total Carbohydrate 60g | 20% |
Dietary Fiber 7g | 28% |
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* | |
---|---|
Calories 480 | Calories from Fat 170 |
Total Fat 18g | 28% |
Saturated Fat 12g | 60% |
Trans Fat 0g | |
Cholesterol 50mg | 17% |
Sodium 260mg | 11% |
Total Carbohydrate 75g | 25% |
Dietary Fiber 3g | 12% |
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* | |
---|---|
Calories 90 | Calories from Fat 0 |
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. |
VS
Cinnamon Roll Frappuccino, $4.00
% Daily Value* | |
---|---|
Calories 510 | Calories from Fat 150 |
Total Fat 16g | 25% |
Saturated Fat 10g | 50% |
Trans Fat 0g | |
Cholesterol 50mg | 17% |
Sodium 250mg | 10% |
Total Carbohydrate 87g | 29% |
Dietary Fiber 0g | 0% |
Sugars 85g | |
Protein 5g | |
Caffeine 85mg** | |
*Percent Daily Values are based on a 2,000 calorie diet. | |
**Each caffeine value is an approximate value. |