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Nutrition


Booklet

By: Rona Lor

How does it help your body?

Carbohydrates help your body by controlling the protein and fat metabolism in our body

What is it?

Carbohydrates are the sugars, starches, and fiber found in the food we eat like fruits, grains, vegetables, dairy, etc.


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How much should one have of this element?

One should have 225-335g of carbohydrates daily, meaning 50-60% of your diet should contain carbs

Interesting fact:

Did you know that one single gram of a carbohydrate contains 4 calories?

Carbohydrates

How can it hurt the body?

How they hurt the body is that when carbohydrates or processed foods are digested very quickly, it causes inflammation in the body and that leads to raising your blood sugar levels


How can it hurt the body? 

There are different kinds of fats, but the bad ones are called saturated fats. They contain or are associated with high cholesterol levels- which can cause problems to your body if your body has too much of it

What is it?

Fats are the most concentrated form of energy based off of the foods we consume- it's a substance that contains carbon, hydrogen, compounds, amino acids, nitrogen, oxygen and sometimes sulfur

Interesting fact:

Your brain is made up of 60% fat

How much should one have of this nutrient?

One should have up to 30% or less of fat in their daily diet, meaning you should eat 44-78g of fat daily

Fats

How does it help the body?

It helps the body by being the secondary source of energy when our body does not have any carbohydrates left (all used up). In addition they also act as carriers for vitamins

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How can it hurt the body?

If you receive more protein than you need, it can be turned into fat thus making you gain weight

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What is it? 

Protein is the main building material for blood, skin, hair, nails, organs, and muscles

How does it help the body?

It is used as a fuel source, when fat and carbs supplies are not enough to sustain the body

Interesting fact:

The word protein is derived from the Greek word 'proteios' which means "primary" or "in the lead"

Protein

How much should one have of this nutrient?

 One’s diet should contain 10-15% of protein daily, meaning you should consume 46-56g of it

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Image result for vitamins

How can it hurt the body? 

If you have more vitamin than you need, say for example Vitamin C, you can experience side effects like dizziness, nausea, stomach problems, and diarrhea 

What is it? 

Vitamins are the nutrients our bodies need in order to maintain functions like your metabolism or protecting you against a disease

How much should one have of this nutrient?

Vit. A- 700-900mcg 

Vit. D-  10-20 mcg   

Vit. C- 65-90mg   

Vit. E- 800-1,000mg/day

Interesting fact:

You can can get Vitamin D from your diet AND sunlight 

Vitamins

How does it help the body? 

Vitamins help develop our body structures, with also turning fat and carbohydrates into energy. 

Image result for minerals food

How does it help the body? 

Minerals help the body in various ways as in helping with metabolism, water balance, hormone production, and bone development

What is it? 

Minerals are substances found in the food we eat that our body needs to grow and for our health

How can it hurt the body? 

Consuming too much of a mineral, say sodium can lead to high blood pressure and can result in conditions like heart disease.

Minerals

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How much should one have of this nutrient? 

Sodium- no more than 1,500mg  

Iron- 45mg  

Zinc- no more than 40mg

Interesting fact:

Scientists have stated that there are over 3,000 different types of minerals


Image result for water

How does it help the body? 

Water helps gives shape and composition to our body, it allows an environment necessary for cell metabolism, and provides methods for the body to maintain temperature

What is it? 

Water is a colorless and odorless substance found all over Earth, made up of billions of molecules.

Interesting fact:

Water makes up approximately 50 to 60 percent of your body's mass, and it's filled with minerals like sodium, chloride and potassium.

How much should one have of this nutrient? 

8-10 glasses of water daily


Citations:

articles.extension.org/pages/60575/what-is-water 

https://www.healthline.com/health/overhydration

https://en.wikipedia.org/wiki/Water 

https://www.sciencedaily.com/releases/2017/08/170802120652.htm

Water

How can it hurt the body?

Overhydration results to water intoxication- where the amount of salt and electrolytes in your body become too diluted- can result in death

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- How much does each cost? $3.99

 -What makes it healthy or unhealthy? 

Sat. fat not that high as other ones, sodium is still pretty high but just under or half of what  you need in a day


- How do the ingredients affect the body, brain, blood, heart, etc.:

Having more than one McMuffin can cause high blood pressure based on the amount of sodium intake, but one serving is okay


Nutrition facts:

Calories: 300

Fat: 12 g

Sodium: 730g 

Saturated Fat: 6g

Egg Muffin

VS

Nutrition facts:

Calories: 530 

Fat:30g (15g saturated fat, 1g trans fat) 

Sodium: 1,490mg

- What makes it healthy or unhealthy? 

For just a tiny biscuit, it contains a pretty high calorie intake, with high levels of fat and sodium

- How do the ingredients affect the body, brain, blood, heart, etc.:

Sodium level is too high for just a little biscuit, can raise blood pressure and heart problems

- How much does each cost? $3.99


Steak, Egg & Cheese Biscuit

- How much does each cost? $1.59

- What makes it healthy or unhealthy? 

Has no sat. fat or cholesterol, low in calories and sodium

- How do the ingredients affect the body, brain, blood, heart, etc.:

Leafy greens in there are nutritional because they contain Vit. A, improving immune function

Nutrition facts:

Calories: 15

Fat: 0g

Sodium: 15mg

Saturated Fat: 0g


Side Salad

VS

Taco Bell's Cantina Power Bowl with Chicken


Nutrition facts:

Calories: 440 

Fat: 15g (5g sat.) 

Sodium: 1,145mg

- What makes it healthy or unhealthy? 

The sodium intake it way too high for a salad, you’re already taking in half of your recommended intake

- How do the ingredients affect the body, brain, blood, heart, etc.:

High levels of sodium can lead to your heart vessels stiffening, can cause heart disease 

- How much does each cost? $4.99

Premium Grilled Chicken Ranch BLT Sandwich

- How much does each cost? $4.19

Nutrition facts:

Calories: 204 

Total fat: 5.4g 

Sat. fat: 1.5g 

Sodium: 495mg 

Protein: 17g


- What makes it healthy or unhealthy? 

Not high in sodium, just the right amount of calories, with only 1.5g of saturated fat

VS

- What makes it healthy or unhealthy? 

High levels of fat coming from the fried chicken with there also being high levels of sodium

- How do the ingredients affect the body, brain, blood, heart, etc.:

High amount of fat from the chicken being fried, can increase LDL cholesterol in the blood 

- How much does each cost? $4.39


Nutrition facts:

Calories: 570 

Fat: 23 g (5 g saturated fat) 

Sodium: 1,050 mg  

Protein: 28 g

Buttermilk Crispy Chicken Sandwich


- How do the ingredients affect the body, brain, blood, heart, etc.:

Extreme high amount of protein can keep you full practically for the whole day, keeps brain thinking- but salad is pretty high in fat  

- How much does each cost? $4.59

- What makes it healthy or unhealthy?

Has a variation of leafy greens and protein to get you through the afternoon/evening

Nutrition facts:

Calories: 420

Fat: 22g 

Carbs: 14g

Fiber: 4g

Sugar: 6g

Protein: 43g

Bacon Ranch Grilled Chicken Salad

VS


Bacon Ranch Salad with Buttermilk Crispy Chicken

Nutrition facts:

Calories: 690 

Fat: 45g (10.5g saturated fat)

Sodium: 1,650mg 

Carbs: 39g 

Fiber: 5g 

Sugar: 8g 

Protein: 34g

- What makes it healthy or unhealthy? 

High levels of fat and also high levels of sodium for just one salad

- How do the ingredients affect the body, brain, blood, heart, etc.:

High amount of fat from the chicken being fried, can increase LDL cholesterol in the blood causing heart strokes

- How much does each cost? $6.39

- How much does each cost? $1.39

Small French Fries

- How do the ingredients affect the body, brain, blood, heart, etc. 

Has a good amount of potassium that helps maintain healthy blood pressure

- What makes it healthy or unhealthy? 

Calories are not that high, just the right amount of sodium if you eat the small size.

Nutrition facts:

Calories: 230 

Fat: 11g 

Sodium: 160g


VS

Large French Fries

- What makes it healthy or unhealthy? 

Very high in calories for one serving, when recommended calorie intake is 1,200-1,500 calories

- How do the ingredients affect the body, brain, blood, heart, etc.:

High amount of calories can make you gain weight if you don’t burn it off, causing obesity in the body

- How much does each cost? $1.89


Nutrition facts:

Calories: 510 

Fat: 24 g (3.5 g saturated)

Sodium: 350 mg

- How much does each cost? $1.00

- How do the ingredients affect the body, brain, blood, heart, etc.:

Contains 34% vit. A, helps you with heart, lungs, and kidneys

- What makes it healthy or unhealthy? 

Not very high in calories or fat, has a fair amount of protein and low sodium

Nutrition facts:

Calories: 156 

Total fat:1.9g 

Sodium: 86g 

Sugars: 19g 

Protein: 4.1g

Fruit N’ Yogurt Parfait


VS


Nutrition facts:

Calories: 630 

Fat: 22g fat (14g saturated, 0.5 trans fat) 

Sodium: 200 mg 

Sugar: 86g 

Protein: 13g

- What makes it healthy or unhealthy? 

Sugar is overboard because it’s over the recommended daily intake 

- How do the ingredients affect the body, brain, blood, heart, etc. 

Consuming too much sugar can cause obesity and diabetes

- How much does each cost? $2.39

McFlurry

- How much does each cost? $1.29

- How do the ingredients affect the body, brain, blood, heart, etc.:

High protein can help pair and build tissues

- What makes it healthy or unhealthy? 

Great in protein, low in sugar, calories are not too high

Nutrition facts:

Calories: 470 calories

Total fat: 30 g fat (12 g saturated fat) 

Sodium: 810 mg 

Carbs:30 g

Protein: 21 g


Sausage Burrito

VS

Nutrition facts: 

Calories: 1,090

Fat: 56g (19g sat.) 

Sodium: 2,150mg

- What makes it healthy or unhealthy? 

For just breakfast, you’re consuming too much calories with extreme high amounts of fat and the sodium amount is already what’s recommended in a day

- How do the ingredients affect the body, brain, blood, heart, etc.:

Extreme high levels of sodium can cause high blood pressure- with too much fat leading to heart disease and stroke

- How much does each cost? $5.49


Big Breakfast w/ Hotcakes

- How do the ingredients affect the body, brain, blood, heart, etc.:

Protein can make the person feel full for a longer period of time without being hungry constantly

Chicken McNuggets: 6pcs


Nutrition facts:

Calories: 280

Fat: 17g (3g sat) 

Sodium: 600mg

- What makes it healthy or unhealthy?

Compared to larger serving sizes of this, sodium level is certainly not at it’s highest, but average amount, calories aren’t so high, saturated fat is not that much 

VS


Nutrition facts:

Calories: 920 

Fat: 58g (7g saturated) 

Sodium: 1,680mg

- What makes it healthy or unhealthy? 

High calorie intake, extreme high levels of fat, sodium is exceeding amount of daily intake

- How do the ingredients affect the body, brain, blood, heart, etc.:

High levels of sodium can lead to your heart vessels stiffening, can cause heart disease 

- How much does each cost? $5.00

20pcs Chicken Nuggets

Southwest Salad w/ Grilled Chicken

- How much does each cost? $4.79

Nutrition facts:

Calories: 320 

Fat: 9g fat (3g sat) 

Sodium: 960mg


- What makes it healthy or unhealthy? 

Has both the protein and leafy greens you need for your meal 

- How do the ingredients affect the body, brain, blood, heart, etc.:

The iron and calcium from the greens are nutritious for your body, while the protein helps with building muscle

VS

Southwest Buttermilk Crispy Chicken Salad


Nutrition facts:

Calories: 520 

Fat: 25g (6g saturated) 

Sodium: 1,090mg

- What makes it healthy or unhealthy?  

The amount of sodium just for one serving is already close to what you should eat in a whole day, very high for just one serving

- How do the ingredients affect the body, brain, blood, heart, etc. 

High levels of sodium can lead to your heart vessels stiffening, causing heart problems 

- How much does each cost? $6.39

- What makes it healthy or unhealthy? 

Good amount of fat, not too much sat. fat with low calorie level, sodium is close to half of recommended intake 

- How do the ingredients affect the body, brain, blood, heart, etc.:

Protein will help you stay full during a long period of time

- How much does each cost? $1.00

Nutrition facts:

Calories: 250 

Fat: 9g fat (3.5g sat) 

Sodium: 520mg


Classic Hamburger

VS


Nutrition facts:

Calories: 860 

Fat: 52 g (18 g saturated fat, 2 g trans fat) 

Sodium: 1,470 mg

- What makes it healthy or unhealthy? 

Has trans fat that can raise LDL cholesterol levels (bad cholesterol) 

- How do the ingredients affect the body, brain, blood, heart, etc.:

The high amount of fat can lead to diabetes and obesity, causing heart conditions and problems 

- How much does each cost? $4.79

Grand Mac