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Nutrition Booklet

Carbohydrates

What is it: any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body.

How does it help the body: Carbohydrates provide the body with energy

How can they hurt the body: Carbohydrates are broken down into glucose and then sent into the bloodstream.  if you have to much glucose consistently it can damage your pancreas and eventually lead to diabetes.  

How much should I eat: the dietary guidelines for Americans recommends that carbohydrates make up 45%-65% of your total daily calories.

Interesting Facts: contrary to popular belief limited carbohydrates are important to a healthy, balanced diet.


 


Protein

What is it: protein is a macro nutrient that is important for building muscle. 

How does it help the body: protein helps by building muscle.

How can it hurt the body: A high protein intake has been shown to accelerate kidney damage.

How much should I eat: The DRI recommends that eat 0.8% of your body weight in protein.

Interesting fact: The word protein comes from the Greek word "protieos," which means primary.




 

Fats

What is it: fat is a natural substance found in humans and animals. it is produced when energy from sugar is not used, and is instead stored as fat.

How can it help my body: Fat can give you energy and help your cells grow. 

How can it hurt my body: too much fat can clog the arteries, which could lead to a heart attack.

How much should I have: you should get about 400-700 calories of fat out of your 2,000 daily calorie intake.

Interesting fact: There are two types of fats. unsaturated; which is liquid at room temperature, and saturated which is solid at room temperature. 





Water

What is it: water is a liquid made up of H2O.

How does it help the body: water helps maintain and balance fluid.

How does it hurt the body: drinking to much water can kill you. too much water an dilute your blood and cause problems.

How much should I drink each day: It is recommended that you drink one to two liters of water every day.

Interesting facts about water: water is the only substance on earth that can appear naturally in all three stages; gas, liquid, and solid.


 


Vitamins

What is it: any group of organic compounds that are essential for normal growth and nutrition and are required in small quantities. 

How does it help the body: vitamins provide the body with elements that cannot be naturally produced by the body.

How does it hurt the body: to much of certain vitamins can have negative effects on the body.

How much should I have: how much you consume depends on what vitamins your taking and how big you are.

Interesting fact: you can get vitamin D from the sun.


Minerals

what is it: materials found in foods that are essential for growth and health, that do not contain carbon.

How does it help the body: minerals help you grow.

How does it hurt the body: to much of a certain type of mineral can have several different negative effects on the body.

How much should I have: how much you have depends on what kind of mineral you have.


Top Ten unhealthiest snacks

1. Lay's Barbecue potato chips $ 1.01

2. Original ruffles $ 2.98

3. Lay's classic potato chips $ 1.50

4. Sour cream and onion potato chips $ 1.50

5. Herr's ketchup flavored potato chips $ 0.65

6. Terra's sweet potato chips $ 0.80

7. Lay's sour cream and onion chips $ 1.50

8. Ruffles deep ridge potato skin chips $ 2.68

9. Ruffles cheddar and sour cream $ 2.98

10. Frito's chili cheese corn chips $ 2.98

    

Top Ten healthy foods

1. Sargento balanced snacks $ 2.98

2. Bumble bee sensations $ 22.21

3. Siggis Icelandic Non-fat yogurt $ 1.39

4. Good health eat your vegetables $ 2.26

5. Boom chicka pop $ 3.29

6. Hippeas organic chickpea puffs $ 1.35

7. Kind fruit bars. $ 14.99

8. I heart Keenwah chocolate puffs $ 3.49

9. munk pack protein cookies. $ 16.79

10. Gaea Kalamata olive snacks. $ 2.78