simplebooklet thumbnail

of 0

Nutrition Booklet

By. Taylor Baehman





  • Sugars, starches and fibers are commonly found in fruits, grains, vegetables and milk products. They are whats well known as Carbohydrates. Carbohydrates provide a fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat metabolism. 45%-65% of your calories should come from carbohydrates. When translated that means in a 2,000 calories diet, your intake should range around 900 to 1,300 calories of carbohydrates. Another way to look at it is about 225 to 325 grams of carbohydrates a day. And although this is a very good nutrient, there are still bads to it. Like when one consumes to much, these carbs begin to slowly absorbed into their system, avoiding spikes in blood sugar levels. Then causing beneficial fiber to strip away, leading on health risks in the future. Carbohydrates work in a more effective way for kids. Not only does it apply energy to their bodies, but it makes the brain function faster, causing them to learn more.




Carbohydrates





Protein



  • Protein is an important building block of bones, muscles, cartilage, skin, and blood. Your body uses protein in many different ways, like building and repairing tissues. (hair and nails) Your body also use proteins to make enzymes, hormones, and other body chemicals. Sometimes we consume more protein than the body needs, and when we do the  excess protein doesn’t just go away. You body physically can't store extra amino acids (protein), so if you choose to consume too much protein, your body will turn it into fat, and you will gain weight. Your correct daily intake of protein should be around 0.36 grams per pound of your total weight. In other word, that's as little as 10% of daily calories. The word protein is derived from the Greek word 'proteios' which means "primary" or "in the lead".

  • Fat


  • Fat is an energy source and is stored in ways that protect vital organs from damage. It helps the body produce cell membranes, synthesize hormone-like compounds, and maintain healthy hair and skin. It has been proven that the body cannot function smoothly without body fat, but it’s always good to keep in mind when consuming fat, don’t have to much.Too much of body fat can negatively affect the body, causing obesity that can then set off many other health issues like breathing difficulties, arthritis and heart disease.The human body should consume around .4 to .5 grams per pound of it’s target body weight. Fat soluble vitamins, such as Vitamin A, could not be absorbed without some fat in the diet.






  • Image result for fats nutrients

Vitamins


Vitamins are organic compounds required by humans. Vitamins perform hundreds of roles in the body, such as helping shore up bones, healing wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. Sometimes when you take too much vitamins, you can put yourself in danger. A good example of this is when the body consumes too much vitamin C or zinc, the effects are nausea, diarrhea, and stomach cramps.The amount of vitamins you should be taking can vary all on your gender, weight, health, etc. Vitamin D has been known in some cases to help lose weight.



  • Minerals


  • Minerals are components of foods that are involved in many body functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, and muscle. Same as vitamins, can vary. Minerals are not the best source of energy to obtained a varied diet. And Most minerals are are fat-soluble. So when consumed in high doses your body holds onto the excess. Also too much iron can be toxic, causing symptoms like fatigue. You can find a lot of minerals in protein



  • Water


  • Water is the thing which keeps us hydrated. Water dissolves waste products and carries them out of the body, delivers nutrients from food to all the body's tissues, regulates temperature, keeps the tissues in the eyes and mouth functioning properly, and it maintains blood volume. When drinking water, keep in mind although you can drink a lot, if consumed too much water you can get water intoxication, which can lead to and cause death. The amount of water one should drink can depend on how much you weigh. A normal human should drink around 50% of their total body weight in fluid ounces. Only 1.1% of the water on earth is suitable for drinking as is.




                          Unhealthy



Title

Cal.

Fat

Sat. Fat

Sodium

Carbs

Fiber

Sugar

Sugar  AlcoholErythritol

Protein

1B

250

9g

2.5g

230mg

24g

1g

0g

12g

n/a

20g

2B

190

12g

5g

190mg

14g

5g

7g

n/a

n/a

10g

3B

150

5g

0.5g

190mg

15g

7g

1g

n/a

n/a

16g

4B

150

2g

0.5g

25mg

18g

5g

4g

n/a

n/a

15g

5B

190

6g

4g

200mg

22g

2g

13g

n/a

n/a

12g

6B

190

9g

2.5g

210mg

20g

14g

0g

n/a

2g

21g

7B

190

6g

3.5g

180mg

17g

<1g

2g

8g

n/a

20g

8B

200

7g

2.5g

130mg

25g

5g

3g

17g

n/a

20g

6G

260

13g

2.5g

25mg

23g

1g

12g

n/a

n/a

15g

8G

300

20g

4.5g

45mg

23g

7g

13g

n/a

n/a

10g



Think Thin Chocolate Strawberry = 1B


Nature Valley Coconut Almond Protein Chewy Bars = 2B


Simply Protein Maple Pecan = 3B


Simply Protein Apple Cinnamon Whey Bar = 4B 


ZONE Perfect Nutrition Bar Dark Chocolate Almond = 5B


Quest Bar Protein Bar Cookies & Cream Flavor = 6B 


Pure Protein Chocolate Peanut Butter = 7B


Power Bar Protein Plus Reduced Sugar Lemon Poppy Seed = 8B


Rise Bar Lemon Cashew = 6G


Exo Bar Cocoa Nut = 8G 


 

 


 

 

 

 

 

 

 

 



 

 

Image result for no thanks clip art

1B = Loads of sugar alcohol which can cause stomach and abdominal pain as well as excessive internal gas and flatulence. 

2B = The main source of protein and fat in the nutritionals are from soy protein isolate and palm oil than whole foods.

3B & 4B = The ingredient lists main ingredients are protein isolate, vegetable glycerin, calcium carbonate, inulin and xanthan gum.

5B = Uses a lot of alkalized cocoa powder (which renders all antioxidants useless), milk powder and fractionated palm kernel oil (instead of healthy-fat-rich cocoa butter) in the ingredients. And contains a lot of sodium.

6B= The bar is made to be sugar free, but they got it to be sugar free by using tons of with of additives and chemicals, including artificial sweetener sucralose. Not to mention the only actual whole food in this is almonds.

7B = A fractionated palm kernel oil, artificial sweeteners, disodium phosphate, natural flavors, and laxatives.

8B = Most fat came from palm kernel oil and canola oil, not nuts.

6G = This is really high in sodium and carbs, but other than that there are only 4 ingredients.

8G = 300 calories for 1 protein bar seems a bit much. Some light meals have as much, or less calories than that.

Reasons why you might not want these protein bars.

Image result for no thanks clip art

Image result for better choic clipart


Title

cal.

fat

Sat. fat

sodium

carbs

fiber

sugar

Sugar  Alcohol
Erythritol

protein

1G

230

16g

1.5g

125mg

15g

3g

6g

n/a

n/a

10g

2G

130

8g

3g

330mg

0g

0g

0g

n/a

n/a

15g

3G

220

15g

2g

200mg

15g

3g

10g

n/a

n/a

8g

4G

170

5g

3g

240mg

20g

3g

13g

n/a

n/a

12g

5G

260

11g

2g

35mg

30g

1g

10g

n/a

n/a

11g

7G

250

16g

2g

15mg

18g

5g

9g

n/a

n/a

11g

9G

190

11g

3.5g

115mg

17g

3g

8g

n/a

n/a

9g

10G

210

9g

2.5g

160mg

23g

6g

13g

n/a

n/a

12g

11G

200

8g

1.5g

160mg

26g

5g

10g

n/a

n/a

10g

12G

240

14g

3g

55mg

24g

3g

11g

n/a

n/a

12g



The Best Choice

Image result for better choic clipart

KIND STRONG & Kind Honey Smoked BBQ = 1G


EPIC Bar Bacon = 2G


Soul Sprout Sweet ‘N Salty Sprouted Nut Bar = 3G


Luna Protein Mint Chocolate Chip = 4G


GoMacro Macrobar Protein Paradise: Cashew Caramel = 5G


22 Days Enlightened Pumpkinseed = 7G


ThinkThin Protein Nut Bar, Chocolate Coconut Almond = 9G


RXBar Coffee Chocolate = 10G


Health Warrior Superfood Protein Bar, Mint Chocolate = 11G


GoRaw Zesty Lemon = 12G


1G = The first ingredient in this Honey Smoked BBQ bar is considered the best nut for weight loss. Not only are almonds rich in the amino acid L-arginine, which helps build lean muscle and reduces belly fat, but they also contain the minerals riboflavin, magnesium, and manganese, which are essential for a healthy metabolism.

2G = These Paleo, gluten-free bars are made from hormone-free pork and not much else. 

3G = This bar harnesses that natural process by sprouting almonds and cashews, making them awesome high protein snacks. Sprouting is a process that increases the bioavailability of certain active micronutrients in protein, making them more accessible for your body to use as energy. 

4G = Won’t only maintain your better body, but it will also help crush those dessert cravings in a healthy way. (plus gluten free and made with real chocolate)

5G = Thsi protien bar is loaded with healthy fats from cashews and flax seeds, which are a great plant-based source of anti-inflammatory omega-3s.

7G = This organic bar is powered by a protein-packed blend of nuts and seeds with just a touch of sweetness.

9G = Gets most of it’s protein from whole foods like nuts and seeds and is sweetened with coconut and real sugar.

10G = Low on sodium, and uses variety of healthy foods for good fats. (nuts)

11G = This bar is an ancient grain blend of chia seeds, oats, and organic quinoa. 

12G = GoRaw uses watermelon seeds for a lot of things, and in doing so, they’ve created a bar with an astounding 12 grams of seed-based protein. (such as watermelon seeds)

 

Why these are better