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Nutrition Booklet

Ash Anauo

     Carbohydrates are the main source of energy for our bodies and can control body functioning and muscle activity. They control and provide energy, as well as they help control fats and proteins that are let into the body. They are also the most efficient nutrient. Carbohydrates come in many different forms like simple sugars or starches. One gram of carbohydrates is 4 calories.

Carbohydrates

  However, some carbohydrates aren't as good for the body. One should have about 55% - 60% of their diet consist of carbohydrates.

    Fats are the most concentrated form of energy that the body can use. When carbohydrates and proteins are unused, they will turn into fats. They are a good source of energy for our bodies, but when they aren't used or they aren't healthy kinds of fat, they can cause many things. Some examples would be diabetes or heart disease. Only 10% of your diet should consist of fats, or less than that. 60% of our brains are made of fat.

Fats

Proteins

    Proteins are the main building materials for many things in our body, such as blood, organs, skin, hair, muscles, and more! It is also used as an energy source if they cannot get enough from carbohydrates or fats. If you have too much, however, it turns into fat. Around 10% to 15% of our diets should be made from proteins. It is good to have enough protein in your diet, otherwise you will run out and can't help your body. Proteins are made out of 22 amino acids, eight of which the body makes. Protein is a macronutrient.

    Vitamins are not supplied by our bodies, which is why they are essential to include in our diet. They are not used for energy, they are what transfers the food we eat into energy. Without them, we could not function. They also help a lot in building body structures. Doctors recommend that we take a vitamin supplement regularly because most people do not get all the vitamins we need in one day. Without them, we wouldn't be able to do what we're doing right now. There are two types of vitamins, water soluble and fat soluble vitamins, which are all important to the structure of our bodies.

Vitamins

  Often enough, people do not get all the minerals that they need in one day, which leads them to need to take multivitamins with their meals.

    Minerals come from our environment and are absorbed or eaten by plants and animals. Our bodies cannot produce minerals, which is why it is so import for us to take in enough. This is why they are so incredibly important, as we need each and everyone one to function.


Minerals

   Minerals are incredibly important, as they do many things for our body, such as helping with our metabolisms, biological reactions, balancing water intake, hormone production, bone development, and many more things that we couldn't do without them.

Water

    Around 70% to 80% of our bodies are made purely from water, but why is it so important? Water gives us structure, and helps form the body so we can move or even sit straight. Without it, we wouldn't be able to keep our bodies at a stable temperature. It's also important because some forms of water carry minerals that we have mentioned earlier. It is nearly impossible to have too much water in our systems, and it is recommended that we should drink around six eight-ounce glasses of water each day.

   At around $3.50 a bag, Beanfields bean and rice chips are a very good and healthy alternative to any other kind of chip. They are also vegan, made of non-GMO products, and they're gluten free. They also taste really good, I have some at home. They are made from all natural ingredients, so they are great for your body as long as you eat a healthy amount.

Healthy Snack

   Doritos, at the price of around $3 - $4 depending on where you buy them, aren't the healthiest things you could be eating. They contain a lot of unhealthy and unnatural ingredients, and they are very fatty. Having too much fat in your diet can cause a lot of problems for you in the future.

Unhealthy Snack

   Dried fruit is a really great tasting and healthy food for you to be snacking on instead of sweets. They are only made of whatever the fruit is, and they are really healthy for you when you eat it in moderation. A large bag of dried fruit can cost you around $3. Fruit is a great source of Vitamin C, which helps use heal and repair body tissues. They also keep our gums, teeth, and bones healthy, which is why it is such a great snack!

Healthy Snack

   A bag of skittles can cost you around $2. 50, and you really aren't getting much out of eating them. It's all just fake flavoring, dyes, and sugar, which isn't the the most healthy thing to be eating. Having too much sugar isn't good for your body if you aren't burning it off. Sugars turn into fat if you don't use them, and if you really have too much sugar, you're just not helping your body.

Unhealthy Snack

   It may not seem like it, but when made right, fresh fruit and pancakes is a very healthy way to go. Fruit is always very good for you with the amount of Vitamin C that they give you, and pancakes made right are healthy and very tasty! A box of healthy pancake mix costs you around $4.20, and fruit only costs about $2.00. Yes, it is a bit on the expensive side, but for a healthy treat, I feel the price is worth it!

Healthy Snack

   A box made for four serving of pop tarts cost you around $3.60, which comes with 8 pastries. The amount of manufactured ingredients in these tarts are absolutely crazy, especially when you think about what these kinds of things can do in your body. They are made with a large excess of sugar, which when it goes unused, can do a lot of damage and add a lot of fat.

Unhealthy Snack

   Pound Banana Bread or just Banana bread in general is very healthy, and most people can make it at home for just around $5.00. It's generally very nutritious when you use healthy ingredients, plus it's very easy to make.

Healthy Snack

   Twinkies might not seem that bad at first glance, however when you look at the Nutrition Facts, you can see what is really in them. Generally, most of the ingredients in Twinkies consist of unhealthy ingredients that don't help your body. A pack of 10 Twinkies cost around $4.00, which is cheap, but considering whats in them, not worth it.

Unhealthy Snack

   Air Popped Popcorn is very healthy, and it's even healthier when you use extra nutrients and things like that when you pop it. Microwave popcorn is a lot different from air popped popcorn, as it has a lot less butter and other fatty ingredients in it. You can get a serving of air popped popcorn for less than a dollar if you pop it yourself, which is a great price for something this yummy and healthy.

Healthy Snack

   Cheez-its are not good for your body. They contain a lot of fat in one serving, along with a lot of "enriched" ingredients that are not natural or good for your health, as we've discussed. They contain more than a healthy amount of sodium as well, which when you think about your whole day, one snack of cheez-its will affect you greatly. A box costs around $3.

Unhealthy Snack

   Green Tea is not only a stress reliever, but it also is very cheap. Twenty bags of Green Tea costs $2, which is 20 servings. Green Tea has been proven to relieve stress and help students and adults alike concentrate, which is why it is so helpful.

Healthy Snack

   Diet Sodas, or most sodas in general are not good for your body. The artificial sweeteners that they use instead of sugar and calories confuse your body, which leads to an overproduction of a certain hormone that leads to you not being able to taste natural sugars as well. This is very harmful to your health in general, and diet sodas have many other reasons that they are harmful. A bottle of diet soda is about $2.

Unhealthy Snack

   At around $3.50 a block, healthy and locally made cheeses are a great alternative to other processed cheeses. They are a great way to support the community, and buying cheeses like this are very good for your body, as they consist of natural fats.

Healthy Snack

   Easy Cheese is never good. It consists of unhealthy fats, enriched and unnatural ingredients, coloring and dyes, and it simply costs more than natural cheeses. It's never a good alternative, and at $4 a can, I can't see why you would want to buy something like this.

Unhealthy Snack

   Bagels are a great and healthy alternative for many things, as they are very customizable and they can hold a lot of whole grains that really help your body in more ways than one. A bag of 6 bagels can cost around $3.00, and normally you can buy the very healthy ones at around the same price, which is why it is so much better.

Healthy Snack

   Donuts are never good, as they contain a lot of unhealthy fats, which we have already discussed. They are full of unnatural ingredients that don't help your body, and at $10 a dozen, I can't see why you would think these clearly artificially dyed and manufactured creations are healthy.

Unhealthy Snack

   Nuts are a great source of healthy fats, and they are great to buy when you are in look for some all natural snacks, as they are all just purely nut based with a bit of seasoning. Healthy fats are wonderful if you eat them in moderation, as they don't confuse the body and they are a great source of energy. The price varies, but can cost from $3 to $5.

Healthy Snack

   Pretzels might not seem to bad, but they contain a lot of excess sodium, which leads to a lot of problems for your body in the future. When you see them, you might imagine they would be okay for your body, but they are 100% not. A bag of Pretzels can be around $4.50, and they commonly contain a lot of unhealthy sodium.

Unhealthy Snack

   Natural Veggie straws are around $4.20 a bag, and they contain a lot of natural ingredients that are a great alternative to any other chip. They contain a healthy amount of sodium and a healthy amount of sugar, which is great if you need a quick snack or some quick energy.

Healthy Snack

   Cheetos, obviously, are not at all healthy for you. They contain a lot of unnecessary and unhealthy fats that can add a lot of weight and do a lot of damage to your body. They are not healthy, and they are made of many ingredients that are enriched. One bag costs around $3.20.

Unhealthy Snack

Thank You!