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Nutritional Booklet

By Lilyann Ogden

Carbohydrates 

-What is It?

they are sugars, starches, and fibers found in fruits grains, veggies, and milk products. They are macronutirents which means its one of the three ways are body has/obtains energy 

-How can Its help the body? 

Carbohydrates helps with your metabolism. Metabolism is how your body breaks down food and changes it into energy.  

-How can it hurt the body? Carbs break down in your body to glucose. glucose is sugar. It enters your blood stream where it delivers energy to cells. to much sugars or glucose in your bloodstream can damage your artery walls and leads to inflammation. this can make it difficult for blood to reach to your heart  

How much should one have of this nutrient?

 The greatest percentage of our diet should come from carbohydrates, about 55-60%.

Fact: 

carbohydrates are not all alike. Man-made refined carbs act differently in bodies compared with more natural complex carbs.


work cited-

https://health.clevelandclinic.org/2015/03/how-carbohydrates-can-affect-your-heart-health/




Protein 

What Is It? 

"long chain-like molecules that is made up of small units known as amino acids, joined together by peptide bonds"  

How does it help the body?.

protein is like carbohydrates, they are considered a major nutrient for the body due to the energy they provide.  They play a key role for the enzyme cells in your body. Its one of the plentiful substances in the body. Protein is needed to maintain the muscles, bones, blood, and organs. 

How can it hurt the body? 

protein such as steak and chicken breast contain nitrogen. Nitrogen is naturally occurring in the amino acids that make up proteins. Too much of it can make your kidneys work harder that they should to get rid of it. Nitrogen can be toxic to your body. to wash it out your body uses its water and fluids which can leave you parched. Also eating to much can overwhelm  your digestive system and can make you throw up.   

How much should one have of this nutrient?

 10-15% of our diet should be made up of protein.

Facts: insects contain lots of protein


work cited- http://www.sciencekids.co.nz/sciencefacts/food/proteins.html

Fat 

What is it? 

Fat is a compound found in food. Other than protein and carbs, fat is another way your body gets energy.  

How does it help the body?. 

Helps us with the use of vitamin A,D,E, and K. It maintains healthy skin, hair and body temperature.  It promotes cell function and protects our body against shock. good fat- polyunsaturated and monounsaturated 

how does it hurt the body? 

Saturated fat is a bad fat. comes manly from animal products. Too much fat causes 2 different types of diabetes. Increase of heart disease by increasing LDL or "bad" cholesterol. 

How much should one have of this nutrient?

should not provide more than 30% of your daily calorie intake, and less than 10% of the 30% should be from saturated fats. 1% or less of your diet should include trans fats.


Facts: There are different types of fat: saturated fat, unsaturated fat and trans fat.

 



 


Vitamins 

What is it? 

a group of organic compounds that are essential for normal growth and nutrition. 

How does it help the body?

It allows your body to grow and develop. Helps with bodily functions, metabolism, immunity, and digestion. 13 essentials - A,C,D,E,K and B vitamins.

How can it hurt the body?

If people supplement with too many vitamins or from food can harm the tissues where the vitamins are stored in the body. For example - too much selenium can lead to hair loss and mild nerve damage

How much should one have of this nutrient?

experts tell people to take a multivitamin supplement to fill in the gaps that we miss.


Facts: B12 is Important for manufacturing red blood cells and is not found in plant foods.  



Minerals 

What is it?

found in foods that our body needs for growth and health. there are two kinds of minerals - macominerals and trace minerals. 

How does it help the body?

helps your body with growth and stay healthy. It uses them for different functions- building strong bones and transmitting nerve impulses. helps maintain a normal heartbeat. 

How can it hurt the body?

too much iron can cause to joint pain and depression 

How much should one have of this nutrient?

1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day (4).

Facts: Macrominerals are minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium, potassium, and chloride.

Water

What is it? 

transparent, nearly colorless chemical substance made of one oxygen and two hydrogen.  

How does it help the body?\

it regulates our temperature, prevents constipation, flushes waste from the body and lubricates joints and tissues. 

How can it hurt the body? 

you can over hydrate. Over hydration lead to water intoxication = when the salt and other electrolytes becomes to diluted. 

How much should one have of this nutrient?

8 cups or 78-100 ounces more if you are exercising, pregnant or sick.

Facts: you could live fore five weeks without food but only days without water. 

10 Healthiest Snacks 


1. Pumpkin Seeds 

2. In- shell pistachios

3. Mixed nuts

4. plain Greeks Yogurt 

5. Dried Fruits 

6. String cheese 

7. Apricots 

8. 2% milk 

9. Jerky 

10. Dark chocolate  

10 UN-healthiest snacks 

1 Clif bar chocolate brownie 

2 snack pies 

3 mega-butter or ¨movie theater¨Microwave popcorn  

4 regular chips and Cheetos 

5 Packaged frozen snacks 

6 Chicken nuggets 

7 cheese and club crackers 

8 honey smacks ( cereal) 

9 Ritz roasted vegetable 

 10 Detour cookies´n cream

Pumpkin seeds  Vs.  microwave popcorn 



  1. What makes it healthy or unhealthy?                                                                                                                                                        Pumpkin seeds- healthy: low in saturated fats, its protein is 9 grams, its high in potassium, Iron, folate and magnesium. no added sugars and the only ingredients are pumpkin seeds.  movie theater popcorn- unhealthy: it has 9 grams of saturated fat. Its high in sodium. Its has no vitamins and only 2 proteins. The ingredients include: popcorn, coconut oil, Artificial butter flavoring, salt. added color, Beta-Carotene   

  2. How do the ingredients affect the body, brain, blood, heart, etc.                                                                                                                   vitamins and minerals help the body grow and protein helps with energy to keep you going through the day. Pumpkin seeds have a lot of vitamins, minerals and protein.  Saturated fat can cause heart disease and bad cholesterol, which the popcorn has more of.  

  3. How much does each cost?
            Pumpkin seeds can cost to $2.00 - $16.00 depending on how much you get. Popcorn can cost $5.00- $16.00 depending on what size you get

Pistachios Vs cheetos/chips 


  1. What makes it healthy or unhealthy?                                                                                                                                                wonderful Pistachios - healthy: has good fats, and is lower in saturated fats. Lower in sodium that Cheetos. Only 2 grams of sugar. 6 grams of protein  and has Vitamins A and B⁶. has lots of minerals. Ingredients include pistachios and sea salt. Cheetos- Unhealthy: has no good fats, High in Cholesterol and sodium. 1 gram of protein. No vitamins and 5 different  minerals. Ingredients: Enriched corn meal  ( corn meal, Ferrous, sulfate, Niacin, Thiamin, Monoitrate and a lot more... 

  2. How do the ingredients affect the body, brain, blood, heart, etc.                                                                                                             the minerals an vitamins help your body grow. You needs protein which the Cheetos don´t really provide. With out protein you dont  have any energy. the saturated fat can cause heart disease .

  3. How much does each cost?                                                                                                                                                               Pistachios - can be $3.00 to $30.00 depending if you bye a small or a pack. Cheetos- flaming hot Cheetos cost $2.50

mixed Nuts Vs. Ritz veggie crackers

  1. What makes it healthy or unhealthy?                                                                                                                                                      Mixed nuts- healthy: its low in saturated fats , has good fats. Low in sodium. Only 1 sugar. Has 6 proteins. Its ingredients include; peanuts, almonds, cashews, Brazil nuts, hazelnuts, pecans, peanut and/ or cottonseed oil.  Ritz Crackers- Unhealthy: low in good fats, high in sodium, less than 1 gram of protein. 

  2. How do the ingredients affect the body, brain, blood, heart, etc.                                                                                                                  nuts contain protein which is good for you heart and energy level. 

  3. How much does each cost? mixed nuts cost $9.00. Ritz crackers- $2.00 to $10.00.

Plain Greek yogurt vs. packed frozen snacks ( lunchables pizza packs) 

  1. What makes it healthy or unhealthy?                                                                                                                                                    Plain Greek Yogurt- Healthy: no saturated fat. Its high in protein. No Artificial flavors, colors or preservatives.  Its also gluten free. Packed Frozen snacks( lunchables pizza)- unhealthy: saturated fat, high in calories, Cholesterol and Sodium. High In sugars. To many ingredients 

  2. How do the ingredients affect the body, brain, blood, heart, etc.                                                                                                         Milk In the yogurt is protein then scene its plain yogurt you can add fruit which gives you more vitamins.    

  3. How much does each cost?                                                                                                                                                                  Greek yogurt - $3.75   Lunchables - $2.38

Dried fruits vs. Honey smacks cereal 

  1. What makes it healthy or unhealthy?                                                                                                                                                Dried fruit- healthy: No fat. Has calcium and Iron. Natural Sugars. The only ingredient are raisins. Honey smacks- unhealthy: No natural sugars, has artificial coloring.    


  2. How do the ingredients affect the body, brain, blood, heart, etc.                                                                                                                the food coloring on the honey smacks can cause cancer, attention- deficit disorder and Hyperactivity in children.  

    3. How much does each cost?                                                                                                                                                            Honey smacks cost $3.64. raisins can cost $2.87





http://calraisins.org/raisin-nutrition/nutrition-facts-label-information/


 

String cheese vs. club crackers 

  1. What makes it healthy or unhealthy?                                                                                                                                                     Cheese-healthy:  more protein, Natural sugars  Crackers- No nutritional value


  2. How do the ingredients affect the body, brain, blood, heart,                                                                                                               The milk carries protein which gives us energy to last the day. The Crackers will give you bad carbs. You will gain energy but loose it fast.  


  3. How much does each cost?Cheese- $3.96.  Crackers- $2.88

Apricots Vs. Snack pies 

  1. What makes it healthy or unhealthy?                                                                                                                                                  Apricots- healthy:  Its fresh fruit, natural sugars, has vitamin A and C. Has not fat. Snack Pies- unhealthy: way to many ingredients, lost of fat and sugar. No protein and no vitamins.  

  2. How do the ingredients affect the body, brain, blood, heart, etc.   The snack pies have bleached flower in them. The bleached flour can cause tumors in the kidneys and thyroids. Also can destroy any vitamin E. 

  3. How much does each cost? Apricots- $1.98 Snack cakes- $2.00

2% milk Vs. Oreos 

  1. What makes it healthy or unhealthy?                                                                                                                                                         2% milk- Healthy: contains milk, high in protein, natural sugars, has vitamins A,C, and D. Oreos- Unhealthy: high in fat, no protein, high in sugar. 

  2. How do the ingredients affect the body, brain, blood, heart, etc.                                                                                                                      A lot of anything isn't  really good for you. So for a lot of fat and sugar can cause weight gain and heart problems.


  3. How much does each cost?

Jerky Vs. Nuggets 

  1. What makes it healthy or unhealthy?                                                                                                                                                   Jerky: is high in protein, Low in Fat and Lots of Iron. Chicken nuggets- Unhealthy: High in fat, No vitamins.



  2. How do the ingredients affect the body, brain, blood, heart, etc.                                                                                                         Jerky has a lot of protein and is good for you because it gives you energy. Chicken nuggets have a product in them that makes the nuggets sizzle in you mouth with white foam so they put more in the nugget si it doesn't do that. 

  3. How much does each cost? Jerky- $11.25 Nuggets $2.00

Dark Chocolate Vs. Cliff bar Chocolate brownie 

  1. What makes it healthy or unhealthy?                                                                                                                                               Dark- Healthy: has a good amount of protein, Lots of iron  and low in sugars, Cliff bar- Unhealthy: high in fat, lots of sugars, no vitamins.

  2. How do the ingredients affect the body, brain, blood, heart, etc. chocolate inst good for you in genera but if you add cheese with the dark chocolate it can last you energy thought the day   

  3. How much does each cost? Cliff bar $2.00 depending on what size you get. Chocolate bar is $3.00 or more depending on what brand and size.