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Nutrition Booklet

By Macey Koehler

How can it hurt the body?

-  Eating too much carbohydrates will result in weight gain.

How much should one have of this nutrient? 

- They should make up to between 45%-65% of our daily diet. That's about 225 to 325 grams per day.

How does it help the body?

- They provide energy for your body

What is it?

- A large group of organic compounds found in sugars, starches, and cellulose. They can be broken down to provide energy for the person/animal.

Carbohydrates

Fun Fact:

Starch is the most common carbohydrate in our diets.

What is it?

- A nutrient that builds and repairs bones, tissues, muscles, skin, blood, and even cartilage.

How does it help the body?

- Protein helps build and repair your body. It also makes up your hair and nails.

How can it hurt the body?

-  Too much protein can lead to quicker kidney damage if you have a kidney disease. Otherwise, the more the better!

How much should one have of this nutrient?

- People should have 0.37 grams of protein per pound. This means that if you are 120 lbs. , you should have 44.4 grams of protein each day.  

Proteins

Fun Fact: 

Eggs are the highest quality source of proteins

What is it?

- This is what helps your body with growth and health. Some examples of minerals includes calcium, magnesium, sodium, and potassium


How does it help the body?

-Minerals help your body function and regulates your body


How can it hurt the body?

-Many things can go wrong if you don't intake enough minerals. a few of the many things includes diarrhea, cramps, vomiting, and loss of appetite.

 

How much should one have of this nutrient?

- It depends on which mineral you are talking about. You need tons to keep your body healthy.

Minerals

Fun Fact: 

You need to eat a wide variety of food types in order to get all the needed vitamins each day.

What is it?

- Unsaturated are very heart healthy but eating too many can lead to weight gain. 


How does it help the body?

-Unsaturated fats help your heart. 


How can it hurt the body?

- Eating too many fats will lead to weight gain. Trans fat is VERY bad for your heart. 

 

How much should one have of this nutrient?

-Your diet can consist between 44-78 grams of fat a day to stay at a healthy rate.

Fats

Fun Facts: 

Avocados are one of the best sources of fats.

What is it?

- This is what helps your body with growth and health.


How does it help the body?

-Vitamins help your body function and regulates your body


How can it hurt the body?

- A lot of things can go wrong if you don't eat enough vitamins. A couple of the multiple things that could happen diarrhea, cramps, vomiting, and loss of appetite.

 

How much should one have of this nutrient?

- It depends on which vitamin you are talking about. You need lots to keep your body healthy.

Vitamins 

Fun Facts:

Vitamins will boost your immune system and help you loss weight.

How does it help the body?

-Water maintains the temperature of your body and helps cells & organs function.

How can it hurt the body?

-If you drink too much water, you could get water intoxication. When this happens, the levels of salt and sodium in your blood drop to low.

How much should one have of this nutrient?

-You should drink at least 13 cups (104 ounces) of water each day.

What is it? 

-A transparent, colorless, and tasteless substance that makes up most living organisms.

 

Water

Fun Fact: 

A person can live one month without food but only one week without water.

Eat This, Not This

Panda Express

Appetizers 

Cream Cheese Rangoon

Eat This...


 

Eat This...


 

~ $1.95

~ $1.95

~ $1.95

~ $1.95

~ $1.95

~ Low sodium

~ Heart Healthy

 


Calories 190

Calories from Fat 70

Total Fat 8 g

Saturated Fat 5 g

Cholesterol 35 mg

Sodium180 mg

Total Carbohydrates 24 g

Dietary Fiber 2 g

Sugar 1 g

Protein 5 g


Not This...


 

Chicken Egg Roll

~ $1.95

~ High levels of fat

~ Could increase weight

Calories 200

Calories from Fat 90

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 20 mg

Sodium 340 mg

Total Carbohydrates 20 g

Dietary Fiber 2 g

Sugar 2 g

Protein 6 g


Sides/Appetizers

Brown Steaed Rice

Eat This...


 

Eat This...


 

~ $3.10

~ Very Low in sodium

~ Heart healthy

 

Calories 420

Calories from Fat 35

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 15 mg

Total Carbohydrates 86 g

Dietary Fiber 4 g

Sugar 1 g

Protein 9 g


Not This...


 

Chicken Potstickers

~ $1.95

~ Higher amount of sodium

~ bad for heart

Calories 160

Calories from Fat 60

Total Fat 6 g

Saturated Fat 1.5 g

Cholesterol 20 mg

Sodium 250 mg

Total Carbohydrates 20 g

Dietary Fiber 1 g

Sugar 2 g

Protein 6 g


Sides 

Mixed Veggies

Eat This...


 

Eat This...


 

~ $3.10

~ Low Calories 

~ Good for the whole body

 

Calories 80

Calories from Fat 5

Total Fat 0.5 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 540 mg

Total Carbohydrates 16 g

Dietary Fiber 5 g

Sugar 5 g

Protein 4 g


Not This...


 

Chow Mein

~ $3.10

~ High levels of sodium

~ Bad for blood stream


Calories 510 

Calories from Fat 180

Total Fat 20 g

Saturated Fat 3.5 g

Cholesterol 0 mg

Sodium 860 mg

Total Carbohydrates 80 g

Dietary Fiber 6 g

Sugar 9 g

Protein 13 g


Sides 

White Steamed Rice

Eat This...


 

Eat This...


 

~ $3.10

~ Low Fats

~ Good for the whole body

 

Calories 380 

Calories from Fat 0

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 0 mg

Total Carbohydrates 87 g

Dietary Fiber 0 g

Sugar 0 g

Protein 7 g


Not This...


 

Fried Rice

~ $3.10

~ High cholesterol

~ Bad for blood and heart

Calories 520

Calories from Fat 140

Total Fat 16 g

Saturated Fat 3 g

Cholesterol 120 mg

Sodium 850 mg

Total Carbohydrates 85 g

Dietary Fiber 1 g

Sugar 3 g

Protein 11 g


Entrees

Mushroom Chicken

Eat This...


 

Eat This...


 

~ $4.10

~ Low Fats, calories, and sugars

~ Good for the entire body

 

Calories 220

Calories from Fat 130

Total Fat 14 g 

Saturated Fat 2.5 g

Cholesterol 50 mg 

Sodium 840 mg 

Total Carbohydrates 11 g

Dietary Fiber 1 g

Sugar 4 g

Protein 12 g



Not This...


 

Black Pepper Chicken

~ $4.10

~ Super High amount of sodium 

~ Bad for blood and heart

Calories 280

Calories from Fat 160

Total Fat 19 g

Saturated Fat 3.5 g

Cholesterol 55 mg 

Sodium 1130 mg 

Total Carbohydrates 15 g

Dietary Fiber 1 g 

Sugar 7 g

Protein 13 g



Entrees

Grilled Teriyaki Chicken

Eat This...


 

Eat This...


 

~ $4.10

~ Very high in protein

~ Helps repair muscles and organs 

 

Calories 300

Calories from Fat 120

Total Fat 13 g 

Saturated Fat 4 g 

Cholesterol 185 mg 

Sodium 530 mg 

Total Carbohydrates 8 g 

Dietary Fiber 0 g 

Sugar 8 g 

Protein 36 g




Not This...


 

Orange Chicken

~ $4.10

~ Super High amount of carbohydrates

~ Could increase weight gain

Calories 380

Calories from Fat 160

Total Fat 18 g 

Saturated Fat 3.5 g 

Cholesterol 80 mg 

Sodium 610 mg 

Total Carbohydrates 44 g 

Dietary Fiber 0 g 

Sugar 19 g 

Protein 13 g


Entrees

8 Treasure Chicken Breast

Eat This...


 

Eat This...


 

~ $4.10

~ High in protein 

~ Helps repair and maintain muscle

 

Calories 230

Calories from Fat 110

Total Fat 12 g 

Saturated Fat 3 g 

Cholesterol 65 mg 

Sodium 930 mg 

Total Carbohydrates 11 g 

Dietary Fiber 2 g 

Sugar 7 g 

Protein 20 g



Not This...


 

Kung Pao Chicken

~ $4.10

~ Super High amount of sodium

~ bad for heart

Calories 290

Calories from Fat 170

Total Fat 19 g 

Saturated Fat 3.5 g 

Cholesterol 55 mg 

Sodium 970 mg

Total Carbohydrates 14 g

Dietary Fiber 2 g

Sugar 6 g

Protein 16 g


Entrees

Shenghai Angus Steak

Eat This...


 

Eat This...


 

~ $4.10

~ High in protein 

~ Helps repair and maintain muscle

 

Calories 310

Calories from Fat 170

Total Fat 19 g

Saturated Fat 4 g

Cholesterol 50 mg

Sodium 830 mg

Total Carbohydrates 16 g

Dietary Fiber 1 g

Sugar 11 g

Protein 22 g


Not This...


 

Beijing Steak

~ $4.10

~ Super High amount of sugar

~ bad for whole body

Calories 470

Calories from Fat 240

Total Fat 26 g

Saturated Fat 5 g

Cholesterol 25 mg

Sodium 660 mg

Total Carbohydrates 46 g

Dietary Fiber 1 g

Sugar 24 g

Protein 13 g


Entrees

Broccoli Beef

Eat This...


 

Eat This...


 

~ $4.10

~ Low in Calories

~ Helps keep body in good health

 

Calories 150

Calories from Fat 70

Total Fat 7 g

Saturated Fat 1.5 g

Cholesterol 12 mg

Sodium 520 mg

Total Carbohydrates 13 g

Dietary Fiber 2 g

Sugar 7 g

Protein 9 g


Not This...


 

String Bean Chicken Breast

~ $4.10

~ Higher amount of fat

~ bad for body weight

Calories 190

Calories from Fat 80

Total Fat 9 g

Saturated Fat 2 g

Cholesterol 34 mg

Sodium 590 mg

Total Carbohydrates 13 g

Dietary Fiber 4 g

Sugar 4 g

Protein 14 g


Seafood

Crispy Shimp

Calories 150

Calories from Fat 70

Total Fat 7 g

Saturated Fat 1.5 g

Cholesterol 12 mg

Sodium 520 mg

Total Carbohydrates 13 g

Dietary Fiber 2 g

Sugar 7 g

Protein 9 g


Eat This...


 

Eat This...


 

~ $4.10

~ Low in sugars

~ Helps keep body healthy

 

Not This...


 

Honey Walnut Shrimp

~ $4.10

~ Higher amount of cholestural 

~ bad for body

Calories 360

Calories from Fat 200

Total Fat 23 g

Saturated Fat 3.5 g

Cholesterol 100 mg

Sodium 440 mg

Total Carbohydrates 35 g

Dietary Fiber 2 g

Sugar 9 g

Protein 13 g