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Nutrition Booklet

Proteins

  1. What are proteins?
    1. they come from either other living mammals or living beings
    2. they have 22 amino acids
  2. How does it help the body?
    1. They're the main building material for blood, skin, hair, nails, organs, and muscles
    2. You use protein to make enzymes, hormones, and other body chemicals
  3. How can it hurt the body?
    1. If you eat too much it might be increasing your risk of kidney damage
    2. extra protein would also be stored as fat
  4. How much should one have this nutrient?
    1. All men and women over the age of 19 should get at least 0.8 grams of protein per kilogram of body weight per day (or 0.37 grams per pound). That means a woman who is 130 pounds should get at least 48 grams of protein, which could look like 7 ounces of salmon or 7 eggs
  5. One interesting fact
    1. The word protein is derived from the Greek word 'proteios' which means "primary" or "in the lead"


Carbohydrates


  1.  What is it?
    1. Any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose, typically can be broken down to release energy in the body.
  2. How does it help the body?
    1. Provide the body with energy, they help fuel your brain, kidneys, heart, muscles and central nervous system.
    2. Aids in digestion, helps you feel full and keeps blood cholesterol levels in check.
  3. How can it hurt the body?
    1. can cause rapid fluctuations in insulin and blood sugar, causing hunger to spike and leading to overeating.
    2. Processed carbohydrates are associated with weight gain, poor heart-health, and poor overall nutrition.
  4. How much should one have of this nutrient?
    1. Between 900 and 1,300 calories should be from carbohydrates. That translates to between225 and 325 grams of carbohydrates a day.
  5. One interesting fact
    1. Fungi and arthropods have a structural carbohydrate molecule called chitin.
  1. What is it?
    1. A natural oily or greasy substance occurring in bodies, especially when deposited as a layer under the skin or around certain organs.
  2. How does it help the body?

    1. Dietary fats are essential to give your body energy and to support cell growth.

    2. Help protect your organs

    3. Keep your body warm.

    4. Help your body absorb some nutrients and produce important hormones.

  3. How can it hurt the body?

    1. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream 

    2. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.

  4. How much should one have of this nutrient?

    1. Between 44 and 78 fat grams a day
  5. One interesting fact about the nutrient

    1. "Oils" is the term used to refer to fats that can be liquid at normal room temperature. "Fats" is the term usually used for fats that are solids at room temperature. While "Lipids" is the correct term for both liquid and solid fats.

Fats

  1. What is it?
    1. An organic compound and an essential nutrient that people need in limited amounts.
  2. How does it help the body?

    1. help shore up bones, heal wounds, and bolster your immune system.

    2. convert food into energy

    3. repair cellular damage.

  3. How can it hurt the body?

    1. multivitamin products can cause side effects such as tooth staining, increased urination, stomach bleeding, uneven heart rate, confusion, and muscle weakness or limp feeling.

  4. How much should one have of this nutrient?


  5. One interesting fact about the nutrient

    1. the first vitamin ever discovered, vitamin A, was found in 1913, the latest was found in 1941

  1. What is it?
    1. An organic compound and an essential nutrient that people need in limited amounts.
  2. How does it help the body?

    1. help shore up bones, heal wounds, and bolster your immune system.

    2. convert food into energy

    3. repair cellular damage.

  3. How can it hurt the body?

    1. multivitamin products can cause side effects such as tooth staining, increased urination, stomach bleeding, uneven heart rate, confusion, and muscle weakness or limp feeling.

  4. How much should one have of this nutrient?

    1. should have between 100mg to 500mg for each vitamin 

  5. One interesting fact about the nutrient

    1. the first vitamin ever discovered, vitamin A, was found in 1913, the latest was found in 1941

Vitamins

  1. What is it?
    1. essential nutrients that your body needs but cannot produce, include the inorganic substances found in foods known as minerals.
  2. How does it help the body?

    1. Helps build strong bones

    2. helping to transmit nerve impulses

    3. make hormones

    4. helps to maintain a normal heartbeat.

  3. How can it hurt the body?

    1. too much of any mineral can cause damage

    2. something like too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.

  4. How much should one have of this nutrient?

    1. about 100mg to 500mg each day depending on the mineral 

  5. One interesting fact about the nutrient

    1. Nuts and seeds are sources of copper and manganese.

Minerals

  1. What is it?
    1. a transparent and nearly colorless substance that is the main part of Earth's streams, lakes, and oceans, and most living organisms
  2. How does it help the body?

    1. maintain the balance of bodily fluids

    2. help digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature in the body.

  3. How can it hurt the body?

    1. overhydration can cause confusion, nausea, and vomiting. 

    2. Severe cases can cause seizures, coma, and death.

  4. How much should one have of this nutrient?

    1. around eight 8-ounce glasses, which equals about 2 liters, or half a gallon.

  5. One interesting fact about the nutrient

    1. There is the same amount of water on Earth as there was when the Earth was formed.

Water

1.) Chicken Pot Pie – Kentucky Fried Chicken

  1. Contents:
    1. Calories: 789
    2. Total Fat: 45g (69%)
    3. Sat. Fat: 37g (185%)
    4. Sodium: 1970mg (82%)
  2. Almost 200% of daily value for sodium met
  3. a lot of sodium can lead to a high blood pressure, putting your kidneys and blood values under an immense strain.
  4. Cost: $3.99

Most Unhealthy Fast Food items

  1. Contents:
    1. Calories: 930
    2. Total Fat: 53g (82%)
    3. Trans Fat: 2g
    4. Sugar: 59g
  2. full of multiple trans fats
  3. Can raise your bad cholesterol and heighten your chances of getting heart disease.
  4. Cost: $1.69 for a 4 pack, $4.49 for a 12 pack.


2.) Cinnabon Delights – Taco Bell

  1. Contents:
    1. Calories: 1090
    2. Total Fat: 66g (102%)
    3. Sat. Fat: 29g (145%)
    4. Sodium: 1990mg (83%)
  2. Packed full of over an entire day worth of sodium
  3. Can increase blood pressure and have a harmful effect on kidneys and blood vessels.
  4. Cost: $6.09

3.) Dave’s Triple – Wendy’s

  1. Contents:
    1. Calories: 659
    2. Total Fat: 37g (57%)
    3. Sat. Fat: 8g (40%)
    4. Sodium: 1600mg (67%)
  2. Almost no beneficial nutrients and half a day of sodium.
  3. Can raise blood pressure and decrease overall stability of your body
  4. Cost: $6.39

4.) Big King Sandwich – Burger King

  1. Contents:
    1. Calories: 210 (Slice)
    2. Total Fat: 12g (18%)
    3. Sat. Fat: 4.5g (23%)
    4. Sodium: 540mg (23%)
  2. Loaded with sodium, low-quality meats, and low-quality saturated fats.
  3. Would heighten your blood pressure, give you unnecessary fatty acids, too much processed meat can lead to cancer.
  4. Cost: $14.99

5.) Meat Lover’s, Personal Pan Pizza – Pizza Hut

  1. Content:
    1. Calories: 669
    2. Total Fat: 32g (49%)
    3. Sat. Fat: 9g (45%)
    4. Sodium: 1640mg (68%)
  2. Does have 1/3 of your daily calorie intake but also has 2/3 of your daily sodium intake.
  3. Can cause high blood pressure and little to no benefits from protein.
  4. Cost: $5.49

6.) Asiago Ranch Chicken Club Sandwich – Wendy’s

  1. Content:
    1. Calories: 1230
    2. Sat. Fat: 32g (160%)
    3. Trans Fat: 2g
    4. Sodium: 1550mg (65%)
  2. Has half of your day's calories, almost all of your daily sodium, and half of your daily sugar intake
  3. Can cause high blood pressure, weight gain, kidney, liver and blood vessel problems
  4. Cost: $5.39

7.) Triple Whopper With Cheese – Burger King

8.) Double SmokeShack Burger – Shake Shack

  1. Contents:
    1. Calories: 930
    2. Sat. Fat: 27g (135%)
    3. Trans Fat: 2g
    4. Sodium: 2070mg (86%)
  2. Has loads of trans fat, and an entires days worth of sodium and saturated fat
  3. Can lead to high blood pressure, weight gain, kidney problems, and liver problems.
  4. Cost: $8.09

9.) Large French Fries – Five Guys

  1. Contents:
    1. Calories: 1474
    2. Total Fat: 71g (109%)
    3. Sat. Fat: 14g (70%)
    4. Sugar: 5g
  2. Nearly an entire days worth of calories and 71 grams of low-quality fat
  3. Lead to weight gain and blocking in the cardiovascular system. 
  4. Cost: $5.79

10.) White Hot Chocolate, Venti – Starbucks

  1. Contents:
    1. Calories: 563
    2. Total Fat: 21g (33%)
    3. Sat. Fat: 13g (69%)
    4. Sugar: 76g
  2. A heavy dose of unneeded calories, and has 3 times your daily intake of sugar.
  3. Can lead to weight gain, liver and kidney problems.
  4. Cost: $4.45
  1. Contents:
    1. 500 calories — not too low, not too high 
    2. 42 g of protein — a hefty amount to strengthen muscles and fill you up
    3. 13.5 g of fat — a little on the high side
    4. 57 g of carbs — roughly one-third of your recommended daily allowance
    5. 805 mg of sodium — a little less than half your recommended daily allowance
  2. Cost: $6.50

 


1.) Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream

10 healthiest fast food items

  1. Content: 
    1. 290 calories — pretty low as far as lunch goes; pair with a high-protein side like plain Greek yogurt
    2. 19 g of protein — a pretty good amount to strengthen muscles and fill you up
    3. 10 g of fat — not too low, not too high
    4. 33 g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
    5. 830 mg of sodium — just under half your daily allowance
  2. Cost: $3.75

2.) Starbucks — Spinach and Feta Wrap

  1. Contents:
    1. 480 calories — not too high, not too low
    2. 22 g of protein — a good amount to strengthen muscles and fill you up
    3. 27 g of fat — on the high side (a little less than half your daily allowance)
    4. 41 g of carbs — roughly 14% of your recommended daily allowance
    5. 1080 mg of sodium — close to half your recommended daily allowance
  2. Cost: $2.40

3.) In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread

  1. Contents:
    1. 340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
    2. 36 g of protein — a hefty amount to strengthen muscles and fill you up
    3. 13 g of fat — not too low, not too high
    4. 30 g of carbs — on the low side
    5. 900 mg of sodium — about half your recommended daily allowance
  2. Cost: $5.19

4.) Chick-fil-A — Grilled Chicken Cool Wrap

  1. Contents
    1. 380 calories — on the low side
    2. 36 g of protein — a hefty amount to strengthen muscles and fill you up
    3. 14 g of fat — on the higher side, but not a deal-breaker
    4. 32 g of carbs — pretty high and largely from sugar; watch your snacks
    5. 1070 mg of sodium — roughly half your daily allowance
  2. Cost: $6.29



5.) Wendy's — Asian Cashew Chicken Salad, full size

  1. Contents:
    1. 360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
    2. 26 g of protein — a good amount to strengthen muscles and fill you up
    3. 17 g of fat — on the higher side, but not a deal-breaker
    4. 25 g of carbs — pretty low
    5. 460 mg of sodium — pretty low
    6. Chicken Dog:
    7. 300 calories — pretty low as far as lunch items go
    8. 26 g of protein — a good amount to strengthen muscles and fill you up
    9. 11 g of fat —not too high, not too low
    10. 32 g of carbs — not too high, not too low
    11. 970 mg of sodium — a little under half your daily allowance
  2. Cost: $4.59

6.) Shake Shack — Single Hamburger or Chicken Dog

  1. Content:
    1. 360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
    2. 33 g of protein — a hefty amount to strengthen muscles and fill you up
    3. 6 g of fat — not too low, not too high
    4. 43 g of carbs — roughly 14% of your daily allowance
    5. 960 mg of sodium — a little under half your daily allowance
  2. Cost: $4.59

7.) McDonald's — Artisan Grilled Chicken Sandwich

  1. Content:
    1. 340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
    2. 19 g of protein — a pretty good amount to strengthen muscles and fill you up
    3. 8 g of fat — not too low, not too high
    4. 49 g of carbs — roughly 16% of your recommended daily allowance
    5. 1060 mg of sodium — close to half your recommended daily allowance 
  2. Cost: $4.99

8.) Taco Bell — Fresco Chicken Burrito Supreme

  1. Content:
    1. 430 calories — not too high, not too low
    2. 33 g of protein — a hefty amount to strengthen muscles and fill you up
    3. 3.5 g of fat — pretty low
    4. 67 g of carbs — on the higher side; watch your snacks
    5. 1790 mg of sodium — higher than any other item on this list
  2. Cost: $6.29

9.) Panera — Smoked Turkey Breast Sandwich on Country

  1. Content:
    1. 300 calories — on the lower side if you're eating it for lunch
    2. 17 g of protein — a hefty amount to strengthen muscles and fill you up
    3. 12 g of fat — on the higher side, but not a deal-breaker
    4. 29 g of carbs — pretty low
    5. 730 mg of sodium — a little less than half your recommended daily allowance
  2. Cost: $4.19

10.) McDonald's — Egg McMuffin