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Nutrition Booklet

By: Mackenzie Meeleus

Pros and Cons:

Simple Carbs: They are good for immediate energy. They increase insulin, which helps drive glucose and nutrients into muscles to be used for fuel and recovery. They are bad because they slow down the process of burning fat for fuel and continue to add glucose to fat and muscle cells. Since insulin moves glucose from the blood to fat and muscle cells, it can leave you feeling low-energy and tired.

Complex Carbs: They are good because they are better for digestion and absorption because they take longer to break down. They also provide you with a more consistent energy throughout the day, so no sugar crashes. They are bad because they are digested more slowly, you may not feel full right away. They are not ideal if you need energy right away.


Interesting fact: A carbohydrate has 4 calories per gram.

6 Important Nutrients:

1. Carbohydrates

What is it and how much should you have?

Carbohydrates are a sugar when simple or consist of starch and dietary fiber when complex. To have a healthy body, you should have between 225 and 325 grams of carbohydrates a day.

Pros and Cons:

Pros: Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Cons: While eating more protein than what's recommended is not necessarily bad for you, if the excess protein in a diet is contributing to excess calories, it can contribute to weight gain.

2. Proteins

What is it and how much should you have?

Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. You should have 56 grams per day for the average man and 46 grams per day for the average woman.

Interesting Fact: The word protein is derived from the Greek word 'proteios' which means "primary" or "in the lead".

Pros and Cons:

Pros: Fats compose of 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. 60% of our heart’s energy come from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.

Cons: The problem of obesity arises with the deposit of fats in the body. With increased consumption of fatty food diseases such as fatty liver may arise. A diet which includes food items high on fat quotient leads to sluggishness and sleepiness.

3. Fats

What is it and how much do we need?

It is a natural oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs.

Interesting Fact: Saturated fat is also found in tropical oils, like palm kernel or coconut oil. Unsaturated fats are usually liquid at room temperature and are found in vegetable oils.

Interesting Fact: You get it through diet and sunlight!

Pros and Cons:

Pros: Provide both vitamins and minerals that may be lacking in a person’s diet. They improve many bodily functions and can assist with mental health. Decrease your risk of vitamin deficiency. Can help you digest food. Allows fussy eaters, such as children, a regular intake of essential vitamins.

Cons: Risk of becoming reliant on multi-vitamins. Risk of vitamin toxicity. Can in some cases cause more harm than good.

4. Vitamins

What is it and how much do we need?

They can be any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. There are two groups of minerals: macro-minerals (which the body needs in large doses) and trace minerals (only a pinch is required).

Interesting Fact: All of the food groups have foods rich in minerals. For example, milk is a good source of calcium, and red meat is rich in iron and zinc. Fruits and vegetables are good sources of potassium. Whole grains are rich in magnesium, selenium, and chromium.

Pros and Cons:

Pros: Magnesium helps convert blood sugar to energy, and is the 'anti-stress' mineral, calcium is the most abundant mineral in your body; it initiates DNA synthesis, maintains bone health and strong teeth and zinc promotes proper nerve, immune and digestive health and boosts immunity.

Cons: There does not seem to be and cons for eating minerals.

5. Minerals

What is it and how much do we need?

The two kinds of minerals are: macro-minerals and trace minerals. Macro means "large" in Greek (and your body needs larger amounts of macro-minerals than trace minerals). The macro-mineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. One of the large roles of trace minerals is to enable enzymes to complete reactions in the body. The amount of minerals we need is actually very small. Most adults need about 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day.

Pros and Cons:

Pros: Water helps flush out harmful toxins in the body through urine and sweating. It also helps with temperature regulation. Heat from the body gets released through sweat.

Cons: Over drinking can lead to excessive sweating, which can be problematic. Also, drinking water before sleep usually slows the flow of ADH, an anti-diuretic hormone, that slows down kidney function and stops us feeling the need to urinate during the night. 

6. Water

What is it and how much do we need?

It is a colorless, transparent, odorless, tasteless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms. The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.

Interesting Fact: Roughly 70 percent of an adult's body is made up of water. At birth, water accounts for approximately 80 percent of an infant's body weight.

Healthy and Unhealthy Starbucks Menu  Options



% 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

Why Is This Healthy?

This menu option has no sugars, making it healthy and filling.

Price: $2.75

Healthy: Classic Whole Grain Oatmeal


% Daily Value*
Nutrition Facts Per Serving (90 g)
Calories 220Calories from Fat 25
Total Fat 2.5g4%
Saturated Fat 0.5g2%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 125mg5%
Total Carbohydrate 43g14%
Dietary Fiber 5g20%
Sugars 13g
Protein 5g

Why Is This Unhealthy?

The blueberries may not be organic and berries are pretty susceptible to pesticides. This menu choice also has more sugar than the previous menu choice.

Why Is This Unhealthy?


Unhealthy: Hearty Blueberry Oatmeal

Price: $2.75