simplebooklet thumbnail

of 0

Six main nutrient categories:

Water



      Protein



          Carbohydrates



                             Fats



                               Vitamins



                                    Minerals

Water

Recommended intake: 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) of fluids a day for women. 


If you exercise, it's important to drink extra water to cover the fluid loss.


What you eat also provides a significant portion. Many fruits and vegetables are almost 100 percent water by weight (foods such as spinach and watermelon).


Your fluid intake is adequate if you rare feel thirsty, and your urine is colorless or light yellow. 


Recommended times to drink water: 

- When eating a meal and between each meal

- During and after exercise

- When you're feeling hungry (hunger is sometimes confused with thirst).

Drink just the right amount?

    You'll be less tired, you'll reduce high blood pressure, your skin will be clearer, your body will produce less excess cholesterol, your body fecal elimination process is more efficient and better, you'll get rid of unwanted weight, need I say more? Your body will thank you for hydrating it.


Drink too much water?

     Drinking an extreme amount in a short time can be fatal. The condition is hyponatremia or water intoxication. It's when the sodium in your blood to drops too low. Don't worry though because you'll need to drink around 10-20 liters of water within a few hours for this to happen.

What happens when you:

Interesting facts about water:

    It takes 2.6 gallons of water to make a sheet of paper, 6.3 gallons to make 17 ounces of plastic, 924 gallons to make 2.2 pounds of rice, 2,641 gallons of water to make a pair of jeans, 3,962 gallons of water to produce 2.2 pounds of beef, and 39,090 gallons of water to manufacture a new car.

    70-80% of your body is made up of water!

Drink too little?

    Two early signs of dehydration are thirst and dark-colored urine. Your body is trying to increase water intake and decrease water loss. Other symptoms of dehydration may include dizziness or light-headedness, headaches, tiredness, dry mouth, and passing small amounts of urine infrequently (less than three or four times a day). How do you stop being dehydrated? DRINK MORE WATER.

Plant protein:

     Plant proteins, like the name suggests, comes from plants. Unlike whey protein, plant based proteins are not considered complete as they have fewer amino acids. 

    Plant proteins have fewer amino acids, but also usually have little to no cholesterol and fat.

Whey protein:

    This is a complete protein (contains all the amino acids necessary for building muscle); digests quickly and rebuilds muscles quickly after intense workouts. Whey protein is also dairy-based, so it is not ideal for those who are lactose intolerant.

3 Different Types of Proteins:


Casein protein:

    Casein protein is a dairy-based protein. Casein takes much longer to process which means it's a good idea to eat or drink casein protein before going to bed. Casein protein will help build muscle while your body is resting. 

    Cottage cheese is the most commonly recommended natural source but powder supplements can serve as an alternative that can be used in shakes as well.

Note:

    Proteins are very complex and there are literally millions of different types of proteins depending on how you put the amino acids together.

    Most people think proteins are used just to build muscles but in reality, proteins are used for nearly every life process in your body. 

    Your body uses different types of proteins to create blood cells, skin cells, nails, organs, and your hair. 

    The 3 different types of proteins that this page will cover will be those that we most commonly eat.

What happens if I eat:

Too much protein?

- Excessive protein will be changed by the liver and stored as fat. You don't have to worry about eating too much protein unless you're on a very specific diet and/or you're experiencing health issues.


Too little protein?

- Your body starts to break down protein-rich tissues, like your muscles, to access protein. The initial effect of low protein intake can be increasing weakness.


Just the right amount?

- Hair and nails are mostly made of protein. Optimal levels of protein allow for your fingernails and hair to be as smooth and good-looking as possible. You also use protein to make enzymes, hormones and other body chemicals. Basically, your life will be good when you eat the right amount of protein.

How much protein should you consume daily?

    A good rule of thumb is 0.5-1 gram of protein per pound of body weight. This number can be adjusted depending on your activity level or if you're trying to lose fat/build muscle.  


How Do Proteins Affect Your Body?

Interesting fact about protein:

    Insects actually contain very high levels of protein, more than some normal protein foods. Too grossed out? Try eggs. The protein contained in eggs is considered to be the highest quality protein out of all foods!

There are three types of carbohydrates.


Sugars: sugars, or simple carbohydrates, contain just one or two molecules of sugar.





Starches: a polysaccharide or complex carbohydrate, starches consist of many sugars.





Fiber: A complex carbohydrate, fiber is helpful in regulating sugars in the body and helps with "intestinal elimination". Fiber is a carbohydrate that the body can't digest. Fiber instead passes through the body undigested. It helps to keep hunger and blood sugar in check.


Carbohydrates:

How much (percentage) of my diet should come from carbohydrates?

    About 55% to 60% of your diet should be from carbohydrates. That means if you're eating a 2,000 calorie diet, Between 1,100 and 1,200 should be from carbohydrates.

How much protein should you consume daily?

    A good rule of thumb is 0.5-1 gram of protein per pound of body weight. This number can be adjusted depending on your activity level or if you're trying to lose fat/build muscle.  


What happens if I eat:

Too much protein?

- Excessive protein will be changed by the liver and stored as fat. You don't have to worry about eating too much protein unless you're on a very specific diet and/or you're experiencing health issues.


Too little protein?

- Your body starts to break down protein-rich tissues, like your muscles, to access protein. The initial effect of low protein intake can be increasing weakness.


Just the right amount?

- Hair and nails are mostly made of protein. Optimal levels of protein allow for your fingernails and hair to be as smooth and good-looking as possible. You also use protein to make enzymes, hormones and other body chemicals. Basically, your life will be good when you eat the right amount of protein.

What happens if I eat:

Too many carbohydrates?

- Regularly eating excessive amounts makes you gain weight fast. Also, since your cells are drenched with the sugar that the carbs become, they develop a resistance to the transporter of it, insulin. When this happens, even fewer carbohydrates get stored in the cells as energy and more get transported to the liver to be transformed into triglycerides and stored as body fat (visceral fat!)


Too little carbohydrates?

- You may experience dizziness, headaches, weakness, fatigue, nutrient deficiencies, nausea, diarrhea, mental fatigue, and the worst one...bad breath...


Just the right amount?

- Carbohydrates are the main source of energy for the body so as long as you're keeping track of your carbohydrate intake and exercise often, you'll be full of energy and ready for the day!

How Do Carbohydrates Affect Your Body?

Interesting fact about protein:

    Insects actually contain very high levels of protein, more than some normal protein foods. Too grossed out? Try eggs. The protein contained in eggs is considered to be the highest quality protein out of all foods!

Interesting fact about carbohydrates:

    Carbohydrates are not all alike. Man-made refined carbohydrates act differently in our bodies compared to more natural complex carbohydrates!

There are three types of carbohydrates.


Sugars: sugars, or simple carbohydrates, contain just one or two molecules of sugar.





Starches: a polysaccharide or complex carbohydrate, starches consist of many sugars.





Fiber: A complex carbohydrate, fiber is helpful in regulating sugars in the body and helps with "intestinal elimination". Fiber is a carbohydrate that the body can't digest. Fiber instead passes through the body undigested. It helps to keep hunger and blood sugar in check.


There are many types of fats (but this page will cover four).


Saturated fats: This type of fat contains no carbon-carbon double bonds. Saturated fats are solid at room temperature. Saturated fats increase low-density lipoprotein levels in your bloodstream (associated with cholesterol and heart conditions). This is considered the bad fat; try to stay away from it!




Monounsaturated fats: Contains one carbon-carbon double bond. Monounsaturated fats are liquid at room temperature but solidify when chilled. They reduce levels of LDL in the bloodstream and as a result decreasing the total cholesterol to HDL ratio. HDL helps take cholesterol back to the liver where it can be disposed of. This is considered a "good fat".





Trans fat: contains carbon-carbon double bonds in trans configuration. This fat is formed artificially by a process called hydrogenation. However, it can found in small amounts of meat and dairy products. Trans fat raises LDL and is associated with heart disease. Many countries are trying to eliminating this type of fat.




Polyunsaturated fats: Contains two or more carbon-carbon bonds. Polyunsaturated fats are liquid at room temperature but they start to solidify when chilled. They are split into omega-3 and omega-6 fatty acids. Polyunsaturated fats reduce LDL levels, decreasing the total cholesterol to HDL ratio. This fat is considered a "good fat".

 

 

Fats:

How much of your diet should be from fats?

    Less than 30 percent of your diet should be from fats.


What happens if I eat:

Too much fat?

- Eating too much food that has saturated fat and high cholesterol obstructs your arteries, drastically increasing your risk for a heart condition, strokes, and other health issues. In addition to arterial damage, an unhealthy diet will make you gain weight and excess fat.


Not enough fat?

- The human body can make most fats except for omega-3 and omega-6. If you don't get enough of these fats in your diet, the most likely symptoms are dry, dull, or bumpy skin. Not as bad as eating too many fats...


Just the right amount?

- Your body needs fat to function optimally! We need fats as a source of energy, a source of essential fatty acids that our bodies that cannot make, a component of cell walls, a way to absorb fat-soluble vitamins: A, D, E, and K, and a way to insult our bodies and protect our organs. Just try to balance out the number of bad fats and good fats you consume daily.

What happens if I eat:

Too many carbohydrates?

- Regularly eating excessive amounts makes you gain weight fast. Also, since your cells are drenched with the sugar that the carbs become, they develop a resistance to the transporter of it, insulin. When this happens, even fewer carbohydrates get stored in the cells as energy and more get transported to the liver to be transformed into triglycerides and stored as body fat (visceral fat!)


Too little carbohydrates?

- You may experience dizziness, headaches, weakness, fatigue, nutrient deficiencies, nausea, diarrhea, mental fatigue, and the worst one...bad breath...


Just the right amount?

- Carbohydrates are the main source of energy for the body so as long as you're keeping track of your carbohydrate intake and exercise often, you'll be full of energy and ready for the day!

How Do Carbohydrates Affect Your Body?

How Do Fats Affect Your Body?

Interesting facts about fats:

    Eating fat can make you lean. Healthy cell walls made from high-quality fats are better able to metabolize insulin, which keeps blood sugar better regulated. The right fats also increase fat burning, cut your hunger, and reduce fat storage. Eating the right fats make you lose weight while eating excess sugar and the wrong types of fat make you fat.

3 Vitamins that this page will cover:

- Vitamin A

- Vitamin C

- Vitamin D

How much should an average person have of each vitamin daily?

Vitamin A: Recommended intake of vitamin A for people aged 14 years and older range between 700 and 900 micrograms of retinol activity equivalents daily. Too much vitamin A could leave you with symptoms that include blurred vision, bone pain, a decreased appetite, dizziness, headaches, increased intracranial pressure, irritability, liver damage, weight gain, hair loss and skin peeling.


Vitamin C: The recommended dietary reference intake of vitamin C is 65 to 90 milligrams a day. Too much dietary vitamin c is unlikely to be harmful, although megadoses of vitamin C supplements can cause diarrhea and nausea, vomiting, heartburn, abdominal bloating and cramps, headaches, insomnia, and kidney stones.


Vitamin D: Recommendations from the US Institute of Medicine suggest that an average daily intake of 400-800 IU, or 10-20 micrograms, is enough for 97.5% of individuals. The main consequence of vitamin D toxicity is a buildup of calcium in your blood (a condition known as hypercalcemia), which can cause poor appetite, nausea, vomiting, weakness, kidney problems. and frequent urination.


Remember! Balance out your diet! Not too little of each nutrient and not too much.

Vitamins:

Vitamin A, C, D Deficiency:

    Vitamin A: Vitamin A deficiency can cause blindness. It can also increase the risk of serious, sometimes fatal, infections. Symptoms of vitamin A deficiency include night blindness, dry skin, and frequent infections.

    Vitamin C (scurvy): Symptoms may not occur for a few months after a person's dietary intake of vitamin C drops too low. Bruising, bleeding gums, weakness, fatigue, and rash are among vitamin C deficiency.

    Vitamin D: Vitamin D deficiency symptoms include getting sick or infected often, fatigue and tiredness, bone and back pain, depression, impaired wound healing, bone loss, hair loss, muscle pain. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia).

Just the right amount of Vitamin:

A: helps for normal vision, immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs to work properly.


C: will help the body form and maintain connective tissue, including bones, blood vessels, and skin. 


D: helps your body absorb calcium and promote bone growth.

Interesting facts about vitamin:

A: Polar bear liver is so rich in vitamin A that eating an entire polar bear liver can be fatal to humans.

C: Contrary to popular belief, research shows that vitamin C does not help you fight off an illness such as the common cold.

D: You can naturally get vitamin D through sunlight.

Calcium:

How much does an average need daily?

The average person will need at least 1,000 milligrams of Calcium.

How does Calcium affect you if you have...

Too much: Getting too much calcium can cause constipation. It might also interfere with the body's ability to absorb iron and zinc. In adults, too much calcium from dietary supplements might increase the risk of kidney stones.

Too little: Fainting, heart failure, chest pains, numbness in around the mouth or fingers and toes, muscle cramps particularly in the back and leg and may progress to muscle spasms, tooth decay, osteoporosis symptoms.

Just enough: Strong bones and good health!!

One interesting fact about Calcium: If Calcium levels are low, the body will steal Calcium from the bones to make up the difference.

Minerals:

Minerals help with metabolism, biological reactions, water balances, hormone production, and bone development.

This section will cover Calcium, Magnesium, and Sodium.

Magnesium: 



How much does an average need daily?

The average person will need 310-420 milligrams of Magnesium daily.

How does Magnesium affect you if you have...

Too much (we rarely ever have too much): Diarrhea, irregular heartbeat, low blood pressure, nausea, and muscle weakness.

Too little: cramps, fatigue, loss of appetite, confusion, insomnia, irritability, poor memory, and reduced ability to learn, hormone problems, hypertension, anxiety and depression, and bone health problems.

Just enough: Good health!!

One interesting fact about magnesium: Magnesium is needed for Vitamin D to turn on calcium absorption.

Sodium:

How much does an average need daily?

The average person will need 1500-2300 mg of Sodium daily (many people are actually way past this, which is not good).

How does Sodium affect you if you have...

Too much: High blood pressure, fluid retention, may increase your risk of heart failure and stroke.

Too little: Muscle cramps, nausea, vomiting, dizziness, and if not treated, can lead to shock and coma (VERY rare; this is when you're actually trying to avoid Sodium).

Just enough: Good health!!

One interesting fact about Sodium: Since the density of Sodium is less than the density of water, it can actually float on water.

Amount Per 1 serving (284 g)
Calories 273
% Daily Value*
Total Fat 7 g10%
Saturated fat 2.8 g14%
Polyunsaturated fat 1.1 g
Monounsaturated fat 1.4 g
Trans fat 0.1 g
Cholesterol 11 mg3%
Sodium 591 mg24%
Potassium 650 mg18%
Total Carbohydrate 41 g13%
Dietary fiber 7 g28%
Sugar 4.8 g
Protein 20 g

Lasagna                              versus                       Corndog

Verdict:

The better choice: Lasagna.

Why? Lasagna has fewer total fat, fewer saturated fat, fewer trans fat, although the corndog does have less cholesterol, fewer calories, less sodium. The lasagna has less sugar and more protein. The lasagna has 41 grams of carbs while the corndog only has 26 grams.

What ingredients are bad in the lasagna? There are no bad ingredients in this particular lasagna. You can go to the link and check for yourself (it's too long to write on here). https://goo.gl/wYDQbD

What ingredient are bad in the corndog? There are no eye-popping ingredients in the corndog. You can go to the link and check for yourself (it's too long to write on here). http://www.corndogs.com/products/beef

Although both foods contain "okay" ingredients, we can conclude the lasagna is a little healthier than the corndog because the lasagna has less saturated fat.

Both foods would be in the carbohydrate/fats category.

Amount Per 1 Corn Dog (76 g)
Calories 230
% Daily Value*
Total Fat 11 g17%
Saturated fat 4 g20%
Trans fat 0.5 g
Dietary Fiber 1g4%
Cholesterol 0 mg7%
Sodium 400 mg17%
Sugar 8g
Total Carbohydrate 26 g9%
Protein 6 g11%
Amount Per 1 slice (107 g)
Calories 285
% Daily Value*
Total Fat 10 g15%
Saturated fat 4.8 g24%
Polyunsaturated fat 1.8 g
Monounsaturated fat 2.8 g
Trans fat 0.3 g
Cholesterol 18 mg6%
Sodium 640 mg26%
Potassium 184 mg5%
Total Carbohydrate 36 g12%
Dietary fiber 2.5 g10%
Sugar 3.8 g
Protein 12 g24%

Cheese Pizza                        versus                    Cheeseburger

Verdict:

The better choice: Cheeseburger

Why? Cheeseburger has fewer calories and less saturated fat. Cheese Pizza does have a slight advantage in the polyunsaturated fat, monounsaturated fat, and cholesterol, but that's about it. Cheeseburger has less sodium, fewer carbohydrates, and more protein.

What ingredients are bad in the Cheeseburger? There are a few. Enriched flour and sugar reside in the bread. Why is enriched flour unhealthy? Enriched flour is flour in which most of the natural vitamins and minerals have been extracted This is done in order to give the bread a finer texture and increase shelf life. When the bran and the parts of the wheat that contain fiber and nutrients are removed, your body absorbs wheat differently. Also, sugar should never be an added ingredient.  https://goo.gl/VuZNve

What ingredient are bad in the Cheese Pizza? There's sugar in the crust, and sugar in the sauce. Added sugar is never a good thing. https://goo.gl/rDAuNA

Both foods would fall into the categories of carbohydrates and fats.


Amount Per 1 burger (86 g)
Calories 254
% Daily Value*
Total Fat 10 g15%
Saturated fat 3.1 g15%
Polyunsaturated fat 0.2 g
Monounsaturated fat 3.3 g
Trans fat 0.5 g
Cholesterol 28 mg9%
Sodium 378 mg15%
Potassium 166 mg4%
Total Carbohydrate 29 g9%
Dietary fiber 1 g4%
Sugar 5 g
Protein 13 g26%
Vitamin A 10%Vitamin C 0%
Calcium 29%Iron 0%
Serving Size: 1 school milk carton (1/2 pint)
Calories 102
% Daily Value*
Total Fat 2.37 g4%
Saturated fat 1.545 g8%
Polyunsaturated fat 0.085 g
Monounsaturated fat 0.676 g
Cholesterol 12 mg4%
Sodium 107 mg4%
Potassium 366 mg10%
Total Carbohydrate 12.18 g4%
Dietary fiber 0 g0%
Sugar 12.69 g
Protein 8.22 g16%

Verdict:

The better choice: 1% Low fat Milk

This one's a tough one. Let's compare. Milk has fewer calories, fewer carbohydrates, less sugar, more potassium and more protein. Apple Juice, on the other hand, has less saturated fat, less cholesterol, and less sodium.

What ingredients are bad in the milk? There are no bad ingredients in milk. This kind of milk has vitamin A which is important for normal vision, maintaining immune system health and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs to work properly. This type of milk also vitamin D3 which helps your body absorb the calcium that is provided. https://goo.gl/bBTmY5

What ingredient are bad in the apple juice? There are no terrible ingredients in apple juice but it is from concentrate which means it'll be loaded with sugar. Most people fear fat but they should really be fearing sugar because that's the real culprit of weight and health issues. https://goo.gl/f5fTZw

The vitamins in milk would fall into the vitamin category. Both beverages are in the carbohydrate category.

1% Low Fat Milk



versus



Apple Juice

Amount Per 1 drink box (8.45 fl oz) (262 g)
Calories 120
% Daily Value*
Total Fat 0.3 g0%
Saturated fat 0.1 g0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg0%
Sodium 10 mg0%
Potassium 265 mg7%
Total Carbohydrate 30 g10%
Dietary fiber 0.5 g2%
Sugar 25 g
Protein 0.3 g0%
Vitamin A0%Vitamin C4%
Calcium2%Iron1%
Vitamin D0%Vitamin B-60%
Vitamin B-120%Magnesium3%
Amount Per 1 medium (3" dia) (182 g)
Calories 95
% Daily Value*
Total Fat 0.3 g0%
Saturated fat 0.1 g0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg0%
Sodium 2 mg0%
Potassium 195 mg5%
Total Carbohydrate 25 g8%
Dietary fiber 4.4 g17%
Sugar 19 g
Protein 0.5 g1%
Vitamin A1%Vitamin C14%
Calcium1%Iron1%
Vitamin D0%Vitamin B-65%
Vitamin B-120%Magnesium2%


Verdict:

The better choice: Bananas

Bananas have slightly higher carbohydrate contents than apples, while apples have a good amount of dietary fiber. Apples have more sugars than bananas and less protein. Bananas also have more potassium and less cholesterol than apples and provide more vitamins across the board. While apples aren't bad choices, if you had to choose one: go with the banana.

What ingredients are bad in the milk? Apples and bananas are the foods that you should be eating daily. There are no bad ingredients. Just make sure you buy organic bananas. 

What ingredient are bad in the apple juice? Apples and bananas are the foods that you should be eating daily. There are no bad ingredients. Just make sure you buy organic apples.

Both of these fruits fall into the carbohydrate category.

Apple


versus


Banana

Amount Per 1 medium (7" to 7-7/8" long) (118 g)
Calories 105
% Daily Value*
Total Fat 0.4 g0%
Saturated fat 0.1 g0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg0%
Sodium 1 mg0%
Potassium 422 mg12%
Total Carbohydrate 27 g9%
Dietary fiber 3.1 g12%
Sugar 14 g
Protein 1.3 g2%
Vitamin A1%Vitamin C17%
Calcium0%Iron1%
Vitamin D0%Vitamin B-620%
Vitamin B-120%Magnesium8%
Amount Per 1 sandwich
Calories 294
% Daily Value*
Total Fat 5 g7%
Saturated fat 2 g9%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg
Sodium 0 mg
Potassium 0 mg
Total Carbohydrate 42 g
Protein 25.5
Vitamin A6%Vitamin C0%
Calcium6%Iron6%
Vitamin D0%Vitamin B-60%
Vitamin B-123%Magnesium2%

Turkey Sub Sandwich VERSUS French Toast Sticks!

Verdict:

The better choice: Bananas

Bananas have slightly higher carbohydrate contents than apples, while apples have a good amount of dietary fiber. Apples have more sugars than bananas and less protein. Bananas also have more potassium and less cholesterol than apples and provide more vitamins across the board. While apples aren't bad choices, if you had to choose one: go with the banana.

What ingredients are bad in the milk? Apples and bananas are the foods that you should be eating daily. There are no bad ingredients. Just make sure you buy organic bananas. 

What ingredient are bad in the apple juice? Apples and bananas are the foods that you should be eating daily. There are no bad ingredients. Just make sure you buy organic apples.

Both of these fruits fall into the carbohydrate category.

Verdict:

The better choice: Turkey sub sandwich

French toast sticks have fewer calories, less saturated fat, but have way more cholesterol and sodium. A turkey sub sandwich provides loads of carbohydrates and protein (this is excluding the optional vegetable options you can get too). Also, let's not forget that french toast sticks are usually paired with syrup (not the healthiest thing in the world). The only thing that french toast sticks have going for it would be lower fat than the turkey sub sandwich but otherwise, the better choice is the turkey sub sandwich!

What ingredients are bad in the turkey sub sandwich? The turkey sub sandwich paired with vegetables is a balanced meal that packs a lot of energy with it. The only thing that might be bad depends on which bread type you have it on but that's situational. 

What ingredients are bad in the french toast sticks? Sugar is in the french toast sticks. Sugar should never be an added ingredient. High fructose corn syrup is not good for you if you eat a lot of it. It's also contained in these french toast sticks. Lastly, these sticks contain many preservatives to maintain long shelf life. Usually, preservatives aren't healthy. https://goo.gl/GtQidU

Both of these foods fall into the carbohydrate/fats category. 

Amount Per 1 slice (65 g)
Calories 149
% Daily Value*
Total Fat 7 g10%
Saturated fat 1.8 g9%
Polyunsaturated fat 1.7 g
Monounsaturated fat 2.9 g
Cholesterol 75 mg25%
Sodium 311 mg12%
Potassium 87 mg2%
Total Carbohydrate 16 g5%
Protein 5 g10%
Vitamin A6%Vitamin C0%
Calcium6%Iron6%
Vitamin D0%Vitamin B-60%
Vitamin B-123%Magnesium2%
Amount Per Serving (1/2 cup)
Calories 141
% Daily Value*
Total Fat 8 g12%
Saturated fat 0 g9%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Trans fat 0 g
Cholesterol 0 mg
Sodium 283 mg12%
Potassium 0 mg
Total Carbohydrate 16 g4.8%
Dietary fiber 0 g
Sugar 0 g
Protein 2 g4%
Vitamin A0%Vitamin C0%
Calcium0%IronN/A
Vitamin DN/AVitamin B-6N/A
Vitamin B-12N/AMagnesiumN/A

Verdict:

The better choice: Turkey sub sandwich

French toast sticks have fewer calories, less saturated fat, but have way more cholesterol and sodium. A turkey sub sandwich provides loads of carbohydrates and protein (this is excluding the optional vegetable options you can get too). Also, let's not forget that french toast sticks are usually paired with syrup (not the healthiest thing in the world). The only thing that french toast sticks have going for it would be lower fat than the turkey sub sandwich but otherwise, the better choice is the turkey sub sandwich!

What ingredients are bad in the turkey sub sandwich? The turkey sub sandwich paired with vegetables is a balanced meal that packs a lot of energy with it. The only thing that might be bad depends on which bread type you have it on but that's situational. 

What ingredients are bad in the french toast sticks? Sugar is in the french toast sticks. Sugar should never be an added ingredient. High fructose corn syrup is not good for you if you eat a lot of it. It's also contained in these french toast sticks. Lastly, these sticks contain many preservatives to maintain long shelf life. Usually, preservatives aren't healthy. https://goo.gl/GtQidU

Both of these foods fall into the carbohydrate/fats category. 

Verdict:

The better choice: Tie.

Tater tots have fewer calories, less total fat, less sodium and more carbohydrates. Chicken tenders have more protein, slightly more dietary fiber, and a little bit more vitamins and minerals. There's really not a "bad" choice per se, but eat the two foods in moderation.

What ingredients are bad in tater tots and chicken tenders? It's hard to pinpoint exact ingredients in school foods, so it depends on what your school serves.

Both of these foods fall into the carbohydrate category.

Tater Tots


VERSUS


Chicken Tenders

Amount Per 4 pieces (62 g)
Calories 185
% Daily Value*
Total Fat 11 g16%
Saturated fat 1.9 g9%
Polyunsaturated fat 4.6 g
Monounsaturated fat 3.7 g
Trans fat 0.1 g
Cholesterol 29 mg9%
Sodium 464 mg19%
Potassium 205 mg5%
Total Carbohydrate 10 g3%
Dietary fiber 0.8 g3%
Sugar 0.1 g
Protein 11 g22%
Vitamin A0%Vitamin C0%
Calcium1%Iron2%
Vitamin D1%Vitamin B-615%
Vitamin B-121%Magnesium4%
Amount Per 1 cup prepared (189 g)
Calories 310
% Daily Value*
Total Fat 9 g13%
Saturated fat 3.1 g15%
Polyunsaturated fat 2 g
Monounsaturated fat 4.2 g
Trans fat 0.2 g
Cholesterol 15 mg5%
Sodium 869 mg36%
Potassium 151 mg4%
Total Carbohydrate 44 g14%
Dietary fiber 2.3 g9%
Sugar 3 g
Protein 13 g26%
Vitamin A2%Calcium16%
Iron12%Vitamin B-60%
Vitamin B-128%Magnesium7%




Verdict:

The better choice: Tie.

Tater tots have fewer calories, less total fat, less sodium and more carbohydrates. Chicken tenders have more protein, slightly more dietary fiber, and a little bit more vitamins and minerals. There's really not a "bad" choice per se, but eat the two foods in moderation.

What ingredients are bad in tater tots and chicken tenders? It's hard to pinpoint exact ingredients in school foods, so it depends on what your school serves.

Both of these foods fall into the carbohydrate category.

Verdict:

The better choice: Taco

The taco has fewer calories, less sodium, and less sugar. Mac and cheese, on the other hand, has slightly less cholesterol, slightly more potassium, and 30 more grams of carbohydrates. Overall, considering the fact that you get some veggies in your tacos and the difference in the categories that mac and cheese won is minuscule, taco wins this matchup.

What ingredients are bad in mac and cheese? Potentially harmful chemicals may still be present in macaroni and cheese. Chemicals called phthalates can disrupt male hormones and have been linked to genital birth defects in infant boys and learning and behavior problems in older children. The FDA has not banned these chemicals yet, but here's an interesting article about it: https://goo.gl/R6r9Tn

What ingredients are bad in tacos? It depends on what type of tacos your school serves but here's an interesting article regarding Taco Bell's tacos which could provide some valuable insight: https://goo.gl/wmPa9V

Both of these foods fall into the carbohydrate/fats category.

Mac and Cheese


VERSUS


Taco

Amount Per 1 each taco (69 g)
Calories 156
% Daily Value*
Total Fat 9 g13%
Saturated fat 3 g15%
Polyunsaturated fat 2.1 g
Monounsaturated fat 3 g
Trans fat 0.3 g
Cholesterol 19 mg6%
Sodium 274 mg11%
Potassium 144 mg4%
Total Carbohydrate 14 g4%
Dietary fiber 2.7 g10%
Sugar 0.6 g
Protein 6 g12%
Vitamin A1%Vitamin C0%
Calcium6%Iron4%
Vitamin D0%Vitamin B-65%
Vitamin B-1210%Magnesium5%
Amount Per 2 waffles (70 g)
Calories 206
% Daily Value*
Total Fat 8 g12%
Saturated fat 2 g10%
Polyunsaturated fat 3.4 g
Monounsaturated fat 1.4 g
Trans fat 0.1 g
Cholesterol 18 mg6%
Sodium 445 mg18%
Potassium 55 mg1%
Total Carbohydrate 30 g10%
Dietary fiber 0.9 g3%
Sugar 4.1 g
Protein 4.3 g8%
Vitamin A20%Vitamin C0%
Calcium0%Iron25%
Vitamin D0%Vitamin B-620%
Vitamin B-1220%Magnesium2%


Verdict:

The better choice: Bagel

Two waffles have fewer calories than one bagel, however, a bagel has more potassium, more carbohydrates, less sodium, and no cholesterol. One bagel also provides more dietary fiber and protein compared to two waffles. The waffles are a good source of vitamin B-6, vitamin A, and iron but ultimately, bagel wins this matchup.

What ingredients are bad in waffles? Contains enriched flour. Enriched flour is not a good choice because it means it has been tampered with and is not organic/natural (they suck out all of the natural nutrients and replace it with their own). Also, waffles have added sugar to them which is always a no-no. You want your sugars to be as natural as possible. https://goo.gl/NZp4zh

What ingredients are bad in bagels? Contains unbleached enriched wheat flour, again, it's "enriched." Don't let that word fool you because enrich means they take out the natural nutrients and replace it with their own. Also has a few other ingredients that are worth mentioning but at the same time not that big of a deal. Ingredients in the bagel are not as bad as waffles. https://goo.gl/RFpAfH

Both of these foods fall into the carbohydrate category.

Verdict:

The better choice: Taco

The taco has fewer calories, less sodium, and less sugar. Mac and cheese, on the other hand, has slightly less cholesterol, slightly more potassium, and 30 more grams of carbohydrates. Overall, considering the fact that you get some veggies in your tacos and the difference in the categories that mac and cheese won is minuscule, taco wins this matchup.

What ingredients are bad in mac and cheese? Potentially harmful chemicals may still be present in macaroni and cheese. Chemicals called phthalates can disrupt male hormones and have been linked to genital birth defects in infant boys and learning and behavior problems in older children. The FDA has not banned these chemicals yet, but here's an interesting article about it: https://goo.gl/R6r9Tn

What ingredients are bad in tacos? It depends on what type of tacos your school serves but here's an interesting article regarding Taco Bell's tacos which could provide some valuable insight: https://goo.gl/wmPa9V

Both of these foods fall into the carbohydrate/fats category.

Verdict:

The better choice: Taco

The taco has fewer calories, less sodium, and less sugar. Mac and cheese, on the other hand, has slightly less cholesterol, slightly more potassium, and 30 more grams of carbohydrates. Overall, considering the fact that you get some veggies in your tacos and the difference in the categories that mac and cheese won is minuscule, taco wins this matchup.

What ingredients are bad in mac and cheese? Potentially harmful chemicals may still be present in macaroni and cheese. Chemicals called phthalates can disrupt male hormones and have been linked to genital birth defects in infant boys and learning and behavior problems in older children. The FDA has not banned these chemicals yet, but here's an interesting article about it: https://goo.gl/R6r9Tn

What ingredients are bad in tacos? It depends on what type of tacos your school serves but here's an interesting article regarding Taco Bell's tacos which could provide some valuable insight: https://goo.gl/wmPa9V

Both of these foods fall into the carbohydrate/fats category.

Waffles


VERSUS


Bagel

Amount Per 1 bagel (98 g)
Calories 245
% Daily Value*
Total Fat 1.5 g2%
Saturated fat 0 g0%
Polyunsaturated fat 0.9 g
Monounsaturated fat 0.3 g
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 430 mg17%
Potassium 162 mg4%
Total Carbohydrate 48 g16%
Dietary fiber 4 g16%
Sugar 6 g
Protein 10 g20%
Vitamin A0%Vitamin C0%
Calcium2%Iron15%
Vitamin D0%Vitamin B-65%
Vitamin B-120%Magnesium12%
Amount Per 1 cup 8 fl oz (237 g)
Calories 0
% Daily Value*
Total Fat 0 g0%
Sodium 12 mg.8%
Total Carbohydrate 0 g0%
Dietary fiber 0 g0%
Protein 0 g0%
Calcium0%Iron0%
Magnesium0%

Verdict:

The better choice: Water

Water is vital to you. There are so many reasons to drink water because most of us don't drink enough. Water can help control calories, energizes muscles, keeps your skin looking good, helps your kidneys, and countless other benefits that improve your quality of life. Chocolate milk is an excellent choice for a post-workout beverage but so is water, so if you had to choose between the two, always go with water!

What ingredients are bad in water? Certain brands will put in minerals and other stuff that you should watch out for. It's not life-threatening but just be aware of what you're drinking. 

What ingredients are bad in low-fat chocolate milk? It depends on what brand of chocolate milk you drink but be on the watch for added sugar in your chocolate milk. Again, added sugar is a no-no. Usually, companies will add in vitamin D3 and vitamin A which is always a plus.

Water is in the water category while chocolate milk falls into the carbohydrate category.

Verdict:

The better choice: Bagel

Two waffles have fewer calories than one bagel, however, a bagel has more potassium, more carbohydrates, less sodium, and no cholesterol. One bagel also provides more dietary fiber and protein compared to two waffles. The waffles are a good source of vitamin B-6, vitamin A, and iron but ultimately, bagel wins this matchup.

What ingredients are bad in waffles? Contains enriched flour. Enriched flour is not a good choice because it means it has been tampered with and is not organic/natural (they suck out all of the natural nutrients and replace it with their own). Also, waffles have added sugar to them which is always a no-no. You want your sugars to be as natural as possible. https://goo.gl/NZp4zh

What ingredients are bad in bagels? Contains unbleached enriched wheat flour, again, it's "enriched." Don't let that word fool you because enrich means they take out the natural nutrients and replace it with their own. Also has a few other ingredients that are worth mentioning but at the same time not that big of a deal. Ingredients in the bagel are not as bad as waffles. https://goo.gl/RFpAfH

Both of these foods fall into the carbohydrate category.

Water


VERSUS


Fat-free chocolate milk

Amount Per 1 cup (250 g)
Calories 191
% Daily Value*
Total Fat 4.8 g7%
Saturated fat 2.9 g14%
Polyunsaturated fat 0.2 g
Monounsaturated fat 1.1 g
Cholesterol 20 mg6%
Sodium 165 mg6%
Potassium 423 mg12%
Total Carbohydrate 30 g10%
Dietary fiber 1.7 g6%
Sugar 24 g
Protein 7 g14%
Caffeine 3 mg
Vitamin A11%Vitamin C0%
Calcium27%Iron3%
Vitamin D30%Vitamin B-65%
Vitamin B-1213%Magnesium8%

Mozzarella Sticks

Amount Per 1 piece (31 g)
Calories 102
% Daily Value*
Total Fat 6 g
9%
Saturated fat 2.2 g
11%
Polyunsaturated fat 1.6 g

Monounsaturated fat 1.5 g

Trans fat 0.1 g

Cholesterol 10 mg
3%
Sodium 246 mg
10%
Potassium 36 mg
1%
Total Carbohydrate 8 g
2%
Dietary fiber 0.6 g
2%
Sugar 0.7 g

Protein 4.6 g
9%
Vitamin A
2%
Vitamin C
0%
Calcium
10%
Iron
1%
Vitamin D
0%
Vitamin B-6
0%
Vitamin B-12
5%
Magnesium
1%

Verdict:

The better choice: Mashed potatoes

Mashed potatoes have less cholesterol and provide more carbohydrates. Keep in mind you're never just going to eat one mozzarella sticks so everything you see in the nutritional values needs to be multiplied by however many you eat. One stick has slightly more protein than a cup of mashed potatoes. One stick also has 10 percent of your daily recommended amount of sodium (!!) which means if you eat ten sticks, no more salt for the rest of the day.... Ultimately, mashed potatoes win this matchup because of its simplistic attributes: lots of carbs, good amount of potassium, relatively low calorie but keeps you full.

What ingredients are bad in mozzarella sticks? Pure "homemade" mozzarella sticks should have foods that are high in fat that aren't necessarily bad for you. It really depends on what your school does to prepare these mozzarella sticks. Overall, there are really no "bad" ingredients. Just try to limit your intake because it's very easy to overeat these.

What ingredients are bad in mashed potatoes? Mashed potatoes are just potatoes mashed. No bad ingredients here.

Both foods fall into the carbohydrate/fats category.

Mashed Potatoes:

Amount Per 1 cup (242 g)
Calories 214
% Daily Value*
Total Fat 7 g
10%
Saturated fat 1.4 g
7%
Polyunsaturated fat 3.2 g

Monounsaturated fat 1.7 g

Trans fat 0.3 g

Cholesterol 0 mg
0%
Sodium 741 mg
30%
Potassium 692 mg
19%
Total Carbohydrate 35 g
11%
Dietary fiber 3.1 g
12%
Sugar 1.2 g

Protein 4 g
8%
Vitamin A
8%
Vitamin C
0%
Calcium
4%
Iron
4%
Vitamin D
0%
Vitamin B-6
15%
Vitamin B-12
3%
Magnesium
9%