simplebooklet thumbnail

of 0

Nutrition Booklet

           Sydney Borchers 

  • Carbohydrates

What is it?:  Fibers and sugars that are found in fruits grains and vegetables. 

How does it help the body?: Carbohydrates give you the energy to use throughout the day. 

How can it hurt the body?: Eating too many carbohydrates can cause blood sugar levels to rocket. 

How much should one have of this nutrient?: The average human should eat 1300 calories a day of carbs. 

Two pictures of the nutrient: 

Image result for carbohydratesImage result for carbohydrates

Fact: Carbohydrates have 4 calories per gram.








Protein

What is it? 

A protein is a large chain of amino acids. 

How does it help the body?

Protein is used to build and repair tissues in the body. It’s also used in the making of hormones. 

How can it hurt the body? 

Excess protein put into the body can be stored as fat. 

How much should one have of this nutrient?

You should eat 0.8 grams of protein per kilogram of body weight you have per day to stay healthy. 


Two pictures of this nutrient: 

Image result for proteinImage result for protein


One interesting fact about the nutrient: The word protein is from the greek word “proteios” which means ‘In the lead.’ 

Vitamins

What is it? 

They are nutrients we need to function normally. 

How do they help the body?

They do many things. Only some things they do are they give us energy, they restore cells, and heal wounds. 

How can it hurt the body? 

An overload of vitamins can cause nausea and dizziness. 

How much should one have of this nutrient?

Every vitamin is different in how much you need per day. 

One interesting fact?

You can get a lot of your vitamins through sunlight.

Pictures of this nutrient. 

Image result for vitaminsImage result for vitamins

Minerals

What is it?
A natural substance that is not organic. 

How does it help the body?

Minerals help your body continue to be healthy and they help children and teens grow. 

How can it hurt the body? 

Too much of one mineral can be toxic and cause extreme fatigue. 

How much should one have of this mineral? 

The amount needed per day depends on the mineral at hand. 

One interesting fact about minerals? 

There are 4000+ types of minerals. 

Two pictures of the nutrient?

 Image result for mineralsImage result for minerals body

Water

What is it?

Naturally occurring liquid from the earth that keeps all living things alive. 

How does it help the body? 

It keeps humans hydrated and is an essential building block in out bodies. 

How can it hurt the body? 

Drinking too much water in a short amount of time can cause levels of sodium in our blood to decrease to dangerous levels. 

How much should one have of this nutrient?

8 cups per day. 

Interesting fact? 

Less than 1% of the water on earth can be used as drinking water. 

Two pictures of the nutrient? 

Image result for water

Image result for water


Fat 

What is it? 

A greasy material stored in bodies. 

How does it help the body? 

Fats are essential in cell growth and giving energy.

How can it hurt the body? 

Too much fat can lead to obesity, which will lead to larger health problems. 

One interesting fact about the nutrient?
Good fats are found in olives. 

Two pictures of the nutrient?

Image result for fatImage result for grease pan

Top 10 healthiest fast food choices

What makes it good? 

#1: Arby’s Roast Turkey Farmhouse Salad 

237 calories 

 13.4 g fat, 7 g saturated fat, 1,110 mg sodium, 8.7 g carbs, 2 g fiber, 5.7 g sugar, 22 g protein

4.99


#2: Burger King Hamburger 

230 calories 

9 g fat, 3 saturated fat, 460 mg sodium, 26 g carbs, 1 g fiber, 6 g sugar, 9 protein

1.00

#3: Carl’s JR. Turkey Burger, No Mayo

380 calories 

10 g fat, 2.5 g saturated fat, 880 mg sodium, 45 g carbs, 3 g fiber, 10 g sugar, 29 g protein

5.39

#4: Chick-fil-A Grilled Chicken Sandwich

320 calories

 5 g fat, 1.5 g saturated fat, 800 mg sodium, 40 g carbs, 3 g fiber, 7 g sugar, 30 g protein

4.39

#5: Chipotle Chicken, Pinto bean, and veggie salad

365 calories

9 g fat, 3 g saturated fat, 1,160 mg sodium, 36 g carbs, 14.5 g fiber, 9 g sugar, 42 g protein

8.27

#6: Dominos Grilled Chicken and Jalapeno Pepper Pizza on Brooklyn-Style Crust

390 calories

15 g fat, 5 g saturated fat, 1,090 mg sodium, 4 g sugar, 18 g protein


15.99



#7: Jack in the box Chicken Fajita Pita

360 calories

 12 g fat, 6 g saturated fat, 0 g trans fat, 1,117 mg sodium, 36 g carbs, 4 g fiber, 4 g sugar, 24 g protein


6.99

#8: KFC Grilled Chicken Breast with Sweet Kernel Corn and Green Beans

340 calories

 7 g fat, 990 mg sodium, 25 g carbs, 4 g fiber, 4 g sugar, 44 g protein


???

#9: Hardee's Trim It 1/4 lb. Low Carb Little Thickburger

220 calories

15 g fat, 6 g saturated fat, 590 mg sodium, 6 g carbs, 3 g fiber, 4 g sugar, 15 g protein


???

#10: Panda Express Broccoli Beef with ½ Order Mixed Veggies

230 calories

7.5 g fat, 1,060 mg sodium, 29 g carbs, 7 g fiber, 12 g sugar, 13 g protein


3.70

Top 10 most UNHEALTHY fast food items


#1 Burger King Triple Whopper Large Meal

2,100 calories, 104 grams of fat and 2,270 milligrams of sodium


This one meal adds up to more than an average breakfast, lunch, AND dinner. 


Burger King Triple Whopper Large Meal6.49


#2 Taco Bell Chicken Ranch Fully Loaded Taco Salad

960 calories, 1200 mg sodium, 55g total fat


This salad is the worst thing for you on the menu. 

Taco Bell Chicken Ranch Fully Loaded Taco Salad5.99

#3 KFC famous bowl

 650 calories and 2040 milligrams of salt

The ideal amount of salt for an adult is about 1500 mg per day. This bowl is over 500 mg above that number. 

KFC Famous Bowl5.00


#4 Wendy's Triple Baconator Large Combo with Fries and Soda

This burger is about 1850 calories! That's 400 over ½ of the average daily intake!

Wendy's Triple Baconator Large Combo with Fries and Soda6.09


#5 Arby's Roast Turkey Ranch & Bacon Sandwich

This sandwich comes in at around 800 calories!


Arby's Roast Turkey Ranch & Bacon Sandwich


#6 Chipotle Burrito

One burrito can contain over 1900 calories! That’s almost enough to feed you for an entire day. 

Chipotle Burrito

#7 McDonald's Big Breakfast With Hotcakes and Large Biscuit

This meal contains 1150 calories!


McDonald's Big Breakfast With Hotcakes and Large Biscuit



#8 Dairy Queen's Large Malted Peanut Butter Milkshake

1,350 calories, with 650 calories from fat 


There’s already 100 calories over your daily fat budget in 1 milkshake. 


Dairy Queen's Large Malted Peanut Butter Milkshake

#9 Subway's Six-Inch Double Meatball Marinara


This sandwich is a whopping 1420! Again, that’s more than half of your daily calories. 


Subway's Six-Inch Double Meatball Marinara



#10 White Castle Chicken Rings

 1,130 calories, 76 grams of fat and 2,240 milligrams of sodium


A side order of 20 rings contains 93.9% of your sodium for the whole day!


White Castle Chicken Rings