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Nutrition Booklet

By: Martin Holtebeck

Carbohydrates are fruits, nuts, seeds, brown rice, and oat, barley, and rice brans.

Carbohydrates can harm your body if you eat refined carbs, where you wouldnt get enough fiber.

Carbs have 4 calories per gram.

Carbohydrates

Carbohydrates should make up 50-60% of your daily intake.

Carbohydrates help the body by providing energy to the muscles and the body. May also help prevent colon cancer.

Protein could be bad for you if you eat too much of it and your kidneys go into overdrive to get rid of the excess nitrogen.

Protein includes meat, fish, poultry, milk, cheese, eggs, legumes, and seeds.

You should eat about 46-56 grams of protein per day.

Protein

Protein helps the body by building and repairing muscles, red blood cells, hair and other tissues, and it makes hormones.

Protein comes from proteis, a greek word meaning "in the lead." 

Fats include saturated and unsaturated. Saturated fats are found more in animal products and unsaturated fats are found more in cooking oils.

Bad fats can increase your risk for heart disease and make it so you can't tell when you're full.

There are four types of fat.

Fat


Only 30% (at most) of your calories should be from fat.

Fat cushions organs, maitains skin and hair, and helps produce vitamins and make hormones.

Vitamins can be bad for you if you get too many.

There are 13 types of vitamins.

You can get vitamin D simply by being exposed to sun.

Vitamins

It doesn't matter how many vitamins you have because its nearly impossible to consume too much.

Vitamins help control chemical reactions in the body.

Minerals can be bad for you if you eat too much.

Minerals include sodium, calcium, and potassium.

Minerals are found in rocks.

Minerals

There is no set amount of how many minerals you need a day.

Minerals help maintain fluid volume outside of cells.

Water can hurt the body if it has lead in it.

Water is two parts hydrogen and one part oxygen.

97% of earths water is undrinkable.

water

Water helps transports nutrients throughout the body.

You should have at least 2-3 liters of water per day.

This or That Snacks

The fiber helps move waste through the body.

Costs 28 cents.

2 g of fat

0.5 g of saturated fat

1 g of fiber

Healthy

10

Unhealthy

Sugar is addictive and can make you obese if you have too much.

8 g of fat

5 g of saturated fats

40 g of sugar

Costs 89 cents

Protein helps rebuild muscles.

13 g of fat

1.5 g of saturated fat

6 g of protein

Costs $2.99

Healthy

9

Unhealthy

Sugar is addictive and can make you obese if you have too much.

14 g of fat

11 g of saturated fat

Costs $3.50

The fiber helps move waste through the body.

Costs 25 cents

6 g of fat

0.5 g of saturated fat

2 g of fiber

Healthy

8

Unhealthy

Cheese seasoning (dairy) builds strong bones.

6 g of fat

1.5 g of saturated fat

Costs $2.98

The fiber helps move waste through the body.

Costs $1.60

No fat

2 g of fiber

Healthy

7

Unhealthy

Salt helps maintain fluid levels

Costs $3.00

10 g of fat

3 g of saturated fat

The peanuts provide some protein that helps restore muscles.

13 g of fat

5 g of saturated fat

2 g of fiber

Healthy

Costs $3

6

Unhealthy

Costs 34 cents

No fiber or protein

8 g of fat

2 g of saturated fat


The fiber helps move waste through the body.

5 g of fat

1 g of saturated fat

2 g of fiber

Costs 60 cents

Healthy

5

Unhealthy

Sugar is addictive and can make you obese if you have too much.

2.5 g of fat

2.5 g of saturated fat

Costs $2.50

Salt helps maintain fluid levels

Costs 50 cents

Healthy

No fat

4

Unhealthy

Cheese seasoning (dairy) builds strong bones.

13 g of fat

2.5 g of saturated fat

2 g of fiber

Costs $2.50

The fiber helps move waste through the body.

6 g of fat

1 g of saturated fat

g of fiber

Costs 50 cents

Healthy

3

Unhealthy

Sugar is addictive and can make you obese if you have too much.

10 g of fat

2.5 g of saturated fat

40 g of sugar

Costs 25 cents

The fiber helps move waste through the body.

3 g of fat

4 g of fiber

Costs 50 cents

Healthy

2

Unhealthy

Salt helps maintain fluid levels

10 g of fat

2 g of saturated fat

4 g of trans fat

Costs 22 cents

The fiber helps move waste through the body.

Costs $1.60

14 g of fat

1.5 g of saturated fat

4 g of fiber

Healthy

1

Unhealthy

Sugar is addictive and can make you obese if you have too much.

27 g of fat

7 g of saturated fat

8 g of trans fat

Costs $1.25