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Nutrition Booklet 

By: McKenna Carr



How can it hurt the body? When you eat carbohydrates, your body responds by breaking them into simple sugars called glucose. The glucose enters your blood stream where it delivers energy to cells. Insulin pushes the glucose through your blood stream to its point of delivery in your cells.

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.

How much should one have of this nutrition? The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

How does it help the body? Carbohydrates provide your body with energy. The simplest are sugars, like glucose, fructose, sucrose and lactose. Complex carbohydrates, like starch, are made up of lots of sugar molecules joined together.

Carbohydrates

Fun Facts: Foods that are high in simple carbohydrates are generally not as healthy as those with complex carbohydrates. 

A carbohydrate has 4 calories per gram.

Processed foods such as candy, cakes, and cookies are usually high in simple carbohydrates. These types of carbohydrates often lead to weight gain if eaten too often.

Many plants store their energy in starches, which we consume in the form of vegetables such as potatoes, and then use the energy as we digest the food.

How can it hurt the body? Tragically, 25-year-old Meegan Hefford reportedly died from a protein overdose in June 2017, according to Australian site Perth Now. Doctors ultimately discovered that the combination of overdosing on protein and bodybuilding supplements alongside a diagnosis of rare genetic disorder urea cycle disorder (UCD), which prevented the bodybuilder's body from breaking down the excess protein, was the cause of death.

What is it? Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc.

How does it help the body? Hair and nails are mostly made of protein. 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.

How much should one have of this nutrient? Most official nutrition organizations recommend a fairly modest protein intake. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

Protein

Fun Facts: 

  • * Protein is a long chain-like molecule that is made up of small units known as amino acids, joined together by peptide bonds.
  • * Of all the cheeses, low-sodium Parmesan cheese has the most protein, with 41.6 grams per 100-gram serving.
  • * The fish with the most protein is the Yellow fin Tuna, with 30 grams per 100-gram serving. It is followed by anchovies (29 g), salmon (27 g), halibut (27 g), snapper (26 g), and tilapia (26 g). 


How can it hurt the body? Although the body cannot function smoothly without body fat, it is also important to remember that too much of body fat can negatively affect the body. ... Such accumulation of body fats may lead to obesity that can then set off many other health issues like breathing difficulties, arthritis and heart disease.

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

How does it help the body?  Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients 

How much should one have of this nutrient? While each individual is different, a good rule of thumb is that you the higher level of your fat intake will be around .4 to .5 grams per pound of your target body weight. (For example, if you want to weigh 180 pounds, you could eat as much as 90 grams of fat.

Fats 

Fun Facts: 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. 

* There are two main types of unsaturated fats, polyunsaturated (liquid in fridge too) and monounsaturated fats (solidify in fridge).

How can it hurt the body? Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps. Too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage. While most people aren't getting megadoses, if you eat a fortified cereal at breakfast, grab an energy bar between meals, have enriched pasta for dinner, and take a daily supplement, you could easily be over the recommended daily intake of a host of nutrients.

What is it? 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.

How does it help the body? Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

How much should one have of this nutrient? 

The UL (Tolerable Upper Intake Level) is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you'll have problems.

 

Vitamins

Fun Facts: You get it through diet and sunlight. 

*It helps boost the immune system. 

*It may help protect against chronic diseases.

*It is essential for strong bones and teeth.

*It might help you lose weight. 

What is it? A solid inorganic substance of natural occurrence. Minerals usually work together synergistically with vitamins in a multivitamin supplement, though they can also be consumed in a variety of food sources. Take, for instance, a raw banana. According to the USDA Nutrient Database, a raw banana contains seven minerals: calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

How can it hurt the body? When you have arthritis, you might be tempted to try anything that could help you feel better. Some people take vitamins and mineral supplements that have been touted for arthritis relief, like calcium, or vitamins C, D, and E. Yet it is possible to go overboard and get too much of these or other nutrients — and that could be harmful.

How does it help the body? Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.

How much should one have of this nutrient? The amount of minerals we need is actually very small – much smaller than the amounts of carbohydrates, protein, and fats required for a healthy diet. Most adults need about 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day (4).

Minerals

Fun Facts: There are over 4000 different types of minerals. 

Only around 30 of these are commonly found in the Earth's crust. 

Examples of minerals include calcite, gypsum, feldspar, pyrite, gold, quartz and diamond. 

 The precious gems ruby and sapphire are varieties of the mineral corundum.

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? Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

How can it hurt the body? Try drinking untreated water nowadays and your body will immediately react to it. ... Infectious diseases can be spread through contaminated water. Some of these water-borne diseases are Typhoid, Cholera, Paratyphoid Fever, Dysentery, Jaundice, Amoebiasis and Malaria.

How much should have of this nutrient? There are many different opinions on how much water we should be drinking every day. The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.

Water

Fun Facts: There is the same amount of water on Earth as there was when the Earth was formed. 

  • Water is composed of two elements, Hydrogen and Oxygen. 2 Hydrogen + 1 Oxygen = H2O.

  • Nearly 97% of the world's water is salty or otherwise undrinkable

  • Water regulates the Earth's temperature.

% 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

What makes it healthy? *This drink contains of zero calories, 0g of fat, 10mg of sodium, 0g of carbs, 0g of fiber, and 0g of sugar. 

How do the ingredients affect the body, brain, blood, heart, etc.: The Shaken Iced Passion Tango Tea isn't just pretty—it nourishes the body, assists in body relaxation, helps cleanse the colon, and lowers the risk of cardiovascular diseases and cancer.

Healthy

* Grande Unsweetened Passion Tango Tea with Coconut Milk

Cost: $3.25 (Venti) 

* White Chocolate Mocha

Unhealthy

What makes it unhealthy? While the 16 oz. standard order of the white chocolate mocha contains more calories than many full-sized meals, the larger, venti size is even more loaded with fat and calories. Order it with 2 percent milk and whipped cream and get a 20 oz. drink containing 580 calories and 22 g of fat. This size of drink contains 75 g of sugar – or almost 19 tsp. worth


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 430Calories from Fat 160
Total Fat 18g28%
Saturated Fat 12g60%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 250mg10%
Total Carbohydrate 55g18%
Dietary Fiber 0g0%
Sugars 53g
Protein 14g
Caffeine 150mg**

How do the ingredients affect the body, brain, blood, heart, etc.: The white chocolate mocha can affect your body by gaining more weight if u have too much of it. Another thing is, there is a lot of sugar in this mocha, so if you drink too much sugar, that could affect your body a lot. You could get a disease. 

Cost: $ 3.75 (Tall) 

Healthy


% 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

*Classic Whole Grain Oatmeal

How do the ingredients affect the body, brain, blood, heart, etc.: These ingredients in the classic oatmeal don´t really affect the body that much. The only thing that would affect it a lot would be the sugar in the oatmeal, because the oatmeal is whole grain.

What makes it healthy? It's made with a combination of instant and slower-cooked oats. Make it a little healthier and skip the brown sugar—you'll save 30 calories and 45 mg of sodium.Starbucks Perfect Oatmeal (about 8 ounces) has 140 calories, 2.5 g total fat, 0.5 g saturated fat, 105 mg sodium, 4 g fiber, 5 g protein.

Cost: $3.45

Cost: $2.75


% Daily Value*
Nutrition Facts Per Serving (118 g)
Calories 490Calories from Fat 220
Total Fat 24g37%
Saturated Fat 13g65%
Trans Fat 1g
Cholesterol 120mg40%
Sodium 110mg5%
Total Carbohydrate 64g21%
Dietary Fiber 2g8%
Sugars 43g
Protein 6g

* Chocolate Marble Loaf Cake

Unhealthy

How do the ingredients affect the body, brain, blood, heart, etc.: Cake should only be an occasional treat, not a regular part of your diet. No matter how many recipes you may see for "healthy" cakes, cakes aren't healthy. However, some cakes are less unhealthy than others, and if you bake your own cakes, you can make substitutions to improve their nutritional profile.

What makes it unhealthy? The chocolate marble loaf cake contains a lot of unnatural ingredients, including flour, milk, unnatural sugars, etc. And overall, cake is just not good for your body, it contains a lot of fats, and not good fats, bad fats.

* Egg and Cheddar Breakfast Sandwich


% Daily Value*
Nutrition Facts Per Serving (110 g)
Calories 280Calories from Fat 110
Total Fat 13g20%
Saturated Fat 5g25%
Trans Fat 0g
Cholesterol 160mg53%
Sodium 460mg19%
Total Carbohydrate 27g9%
Dietary Fiber 2g8%
Sugars 2g
Protein 14g

Healthy 

What makes it healthy? It’s possible to make a smart choice at any of these fast-food restaurants. For the healthiest choice (lowest in calories, sodium and saturated fat), skip the sausage, opt for a lighter bread choice (choose an English muffin, wrap or toast over a bagel, croissant, pancake or biscuit) to save calories—and get a whole-grain one, if you can, for added fiber. And, if you’re feeling really virtuous, skip the cheese. Plus, if you’re at a place where you can customize, ask them to add veggies! Broccoli, tomato and avocado are all great additions to breakfast sandwiches.

Cost: $3.59

How do the ingredients affect the body, brain, blood, heart, etc.: Believe it or not, sandwiches could be ruining your diet. Unhealthy sandwich ingredients can be as bad for you as consuming fast food products; a few unhealthy sandwich ingredients can cause you to exceed your daily fat and calorie intake in just one meal. Many people don't think about the unhealthy things they put on their sandwiches because they have been doing it their whole lives. This article discusses 4 unhealthy sandwich ingredients to avoid and some alternatives to consider.


% Daily Value*
Nutrition Facts Per Serving (173 g)
Calories 460Calories from Fat 190
Total Fat 21g32%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 80mg27%
Sodium 940mg39%
Total Carbohydrate 31g10%
Dietary Fiber 2g8%
Sugars 2g
Protein 29g

* Turkey & Havarti Sandwich

Unhealthy

What makes it unhealthy? This sandwich is unhealthy for you because it contains a lot of calories, about 450 or more. The sandwich as well contains 22g of fat, bad fats and good fats. Overall this sandwich does have some good things in, like 33g of protein.

How do the ingredients affect the body, brain, blood, heart, etc.: The turkey and havarti sandwich contains a lot of salt and high sugars. In this sandwich there are no natural flavors to it, there is only processed things in it. 

Cost: $5.45 


% Daily Value*
Nutrition Facts Per Serving (33 g)
Calories 120Calories from Fat 40
Total Fat 4.5g7%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 15mg5%
Sodium 95mg4%
Total Carbohydrate 18g6%
Dietary Fiber 0g0%
Sugars 8g
Protein 2g

Healthy

* A petite vanilla bean scone

What makes it healthy? The petite vanilla bean scone is a great little sweet snack to have on the go or even for a sweet snack. The scone is one of the healthier ones out of the many desserts at Starbucks. The scone contains only 120 calories, and just a little bit of sugar. 

How do the ingredients affect the body, brain, blood, heart, etc.: The ingredients that are in the petite vanilla bean scone affect the body but at the same time they don´t. That is because all of the sugars in the scone are bad for you, but the protein like the eggs, milk, etc. are good for you. 

Cost: $2.95 

How do the ingredients affect the body, brain, blood, heart, etc.: These ingredients affect the body in many ways, your body can´t really take much sodium and that´s what the cake is mostly made of. 

What makes it unhealthy? The coffee cake contains a lot of sodium and sugars in it. It´s not good for your health if you eat a lot of it. 

Unhealthy

* Classic Coffee Cake


% Daily Value*
Nutrition Facts Per Serving (100 g)
Calories 390Calories from Fat 150
Total Fat 16g25%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 75mg25%
Sodium 400mg17%
Total Carbohydrate 57g19%
Dietary Fiber 1g4%
Sugars 31g
Protein 5g

Cost: $5.40 

* Almond milk

Amt per Serving%DV*Amt per Serving
Total Fat 2.5g4%Total Carbohydrate 16g
Cholesterol 0mg0%Dietary Fiber 0g
Sodium 140mg6%Sugars 14g
Protein 1g
Potassium 140mg

Healthy

What makes it healthy? Almond milk is 50% lower in calories than cow's milk, making it a good for people trying to lose weight. ... That's part of the confusion around a product like almond milk, which gives you neither the well-known nutritional benefits of almonds (protein and good fat) nor milk (calcium).

How do the ingredients affect the body, brain, blood, heart, etc.: They frequently contain added vitamin D, calcium and protein, making them more similar to regular milk in nutritional content. However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

Cost: $3.77

How many calories in Whole Milk (3.25% fat)

Nutrition Facts
Sodium6mg< 1%
Total Carbs. help0.8g< 1%
Dietary Fiber help0g0%
Sugars help0.8g

Unhealthy

How do the ingredients affect the body, brain, blood, heart, etc.: Milk is good for the bones because it offers a rich source of calcium, a mineral essential for healthy bones and teeth. Cow's milk is fortified with vitamin D, which also benefits bone health. Calcium and vitamin D help prevent osteoporosis.

* Whole milk

What makes it unhealthy? A cop of whole milk has about 145 calories and 8 grams of fat. All other essential nutrients—calcium, potassium, vitamin D and the rest—are the same. Yes, dairy fat is primarily saturated, but a May 2015 study in Advances in Nutrition examined the recent data on saturated fat and cardiovascular health.

Cost: $2.50 

* 16-oz. Caramel Frappuccino Light Blended Beverage: Coffee blended with caramel sauce, milk, and ice: 140 calories


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 420Calories from Fat 140
Total Fat 15g23%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 250mg10%
Total Carbohydrate 67g22%
Dietary Fiber 0g0%
Sugars 66g
Protein 4g
Caffeine 100mg**

Healthy

What makes it healthier? It´s blended with more natural things and better things for your body. 

How do the ingredients affect the body, brain, blood, heart, etc.: The ingredients could affect your body by adding more fat to it but also giving you protein with the milk. 

Cost: $4.99

What makes it unhealthy? There are too many calories in it for the body to take down all at once. 

Unhealthy


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 420Calories from Fat 180
Total Fat 20g31%
Saturated Fat 13g65%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 270mg11%
Total Carbohydrate 57g19%
Dietary Fiber 2g8%
Sugars 52g
Protein 7g
Caffeine 15mg**

* Double Chocolaty Chip Crème Frappuccino Blended Crème

 How do the ingredients affect the body, brain, blood, heart, etc.: The ingredients affect the body because of all of the sugars put into the drink it´s self. 

Cost:$4.99 

How do the ingredients affect the body, brain, blood, heart, etc.: The ingredients in the wrap don´t really affect your body that much because it has good and bad fats in it, which is what you need. 

* Spinach, Feta and Egg White Sandwich


% Daily Value*
Nutrition Facts Per Serving (158 g)
Calories 290Calories from Fat 90
Total Fat 10g15%
Saturated Fat 3.5g18%
Trans Fat 0g
Cholesterol 20mg7%
Sodium 830mg35%
Total Carbohydrate 33g11%
Dietary Fiber 6g24%
Sugars 4g
Protein 19g

Healthy

* Spinach, Feta and Egg White Sandwich

What makes it healthy? Broccoli, tomato and avocado are all great additions to breakfast sandwiches. The Best: The Starbucks SpinachFeta Breakfast Wrap has 290 calories, 3.5 grams of saturated fat, 6 grams of fiber, 19 grams of protein and 830 mg of sodium.

Cost:$ 5.89

How do the ingredients affect the body, brain, blood, heart, etc.: These ingredients affect the body in many ways. The bread are bad carbs, and the other unnatural things put in the sandwich are not good for you. 

What makes it unhealthy? The bread and carbs that is in this sandwich is not good for the body at all. If people eat this everyday for their lunch or breakfast, that will hurt your body in different ways and at different times. 


% Daily Value*
Nutrition Facts Per Serving (198 g)
Calories 470Calories from Fat 160
Total Fat 17g26%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 180mg60%
Sodium 910mg38%
Total Carbohydrate 54g18%
Dietary Fiber 5g20%
Sugars 3g
Protein 18g

Unhealthy

* Vegetable & Fontiago Breakfast Sandwich

Cost: $5.99 

Kind bars

How do the ingredients affect the body, brain, blood, heart, etc.: These ingredients are good for your body in a good way, because the kind bar provides good sources of energy into your body. 

What makes it healthy? The kind bars have a lot of nutrition and good things for your body in it. 

Cost:$1.59/bar 

Healthy vs. Unhealthy

Thin Chocolate Strawberry bars

Nutrition facts: think Thin Chocolate Strawberry bars are filled with the mouthwatering flavor of strawberries drenched in chocolate. With 20 grams of protein and zero grams of sugar, this tasty bar is entirely gluten free.

What makes it unhealthy? The bar contains of a lot of sugar in it and those kind of sugars in the bar are not good for you. 

How do the ingredients affect the body, brain, blood, heart, etc.: These ingredients affect the body in many different ways. The bar is filled with things that you shouldn´t put towards your body or into either. 

Cost:$5.67


% 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**

Cost: $3.59

Unsweetened Iced Green Tea Lemonade.

How do the ingredients affect the body, brain, blood, heart, etc.: The ingredients affect your body in a good way because the tea gives you a lot of energy in a good way unlike the other teas that give you bad energy.

What makes it healthy? The unsweetened ice tea is better for the body other than sweetened teas because those teas contain of a lot of sugars. 

Healthy vs. Unhealthy

What makes it unhealthy? Lattes overall are really bad for your body and health. The ingredients in the latte can affect your body overall.

Caramel Brulee Latte


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 440Calories from Fat 120
Total Fat 13g20%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 260mg11%
Total Carbohydrate 70g23%
Dietary Fiber 0g0%
Sugars 54g
Protein 13g
Caffeine 150mg**

Cost: $4.75

Cost: $2.95 

Caffè Americano.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 15Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 3g1%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 225mg**

What makes it healthy? Plain coffee is always better for you than coffee that contains a bunch of sugars and a lot of bad things in it. The ingredients affect your body to give your body more energy throughout the day.

Healthy vs. Unhealthy

Skinny Vanilla Latte.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 120Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 5mg2%
Sodium 160mg7%
Total Carbohydrate 18g6%
Dietary Fiber 0g0%
Sugars 16g
Protein 12g
Caffeine 150mg**

What makes it unhealthy? The skinny latte is not healthy for you or your body, the latte ingredients could possible affect your growth in growing.

Cost: $3.98