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Carbohydrates

i.  An Organic compound occurring in foods and living tissues and including sugars, starch, and cellulose.

ii. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. 

iii.  Bad carbohydrates contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. ( white bread, soda)

iv. 55-60% of your diet should be carbohydrates

v.

vi. Monosaccharides are the easiest form of carbohydrates for the body to digest. (glucose and fructose)

Fats

i.The body uses fat as a fuel source, and fat is the major storage form of energy in the body. 

ii. Monounsaturated and polyunsaturated fats are better fats that lower disease risk. (Avocados, some oils, and seeds)

iii. Trans fats are the most harmful to health, even more than saturated fats and increase disease risk, even when eaten in small quantities. (processed foods like chips, pizza, and cookies)

iv. 1% of your diet should contain healthy fats. 

v.

vi. "Findings from the Nurses’ Health Study (4) and the Health Professionals Follow-up Study (5) show that no link between the overall percentage of calories from fat and any important health outcome, including cancer, heart disease, and weight gain."

Protiens

i.  Protein is found in the body in muscle, bone, skin, hair, etc. 

ii.  It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. 

iii. eating healthy protein sources like fish, chicken, beans, or nuts in place of red meat (including processed red meat) can lower the risk of several diseases and premature death. 

iv.10-15% of your diet should be protein rich foods

v.

vi."Cutting back on red meat could save lives: the researchers estimated that if all the men and women in the study had reduced their total red and processed red meat intake to less than half a serving a day, one in ten cardiovascular disease deaths would have been prevented."


Vitamins

i. An organic compound that is essential for normal growth and nutrition and is required in small quantities in the diet because they cannot be synthesized by the body.

ii. A multivitamin can help fill in nutrient gaps, and can have health benefits.

iii. multivitamins and vitamin D supplements can help fill some of the gaps in a less than optimal diet, but too much can be harmful.

iv. Stick close to standard recommended doses in a multivitamin

v.

vi. "In addition to its bone health benefits, there’s growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer"

Minerals

i. Minerals are substances found in food that your body needs for growth and health. 

ii.  minerals help in keeping your bones, muscles, heart, and brain working properly.

iii. People who have certain health problems or take some medicines may need to get less of one of the minerals.

iv. varies depending on person

v.

vi. All food groups have mineral rich foods. 


Water

i. A colorless, transparent, odorless, tasteless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms.

ii. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. 

iii.  If you drink too much water your kidneys can't excrete the excess water, the sodium content of your blood is diluted (hyponatremia) which can be life-threatening 

iv. Exercise, Environment, and overall health are factors in how much water an individual should have. 

v.

vi.  your body loses water, through breathing, sweating, and digestion 

  • 10 unhealthiest SNACKS vs. 10 healthiest SNACKS (pt. 2)

Fruit Juice v.s. Milk or water 



iii. While Juice can have antioxidants and vitamin C the liquid sugar amounts in these drinks outweighs the benefits. Calcium in milk helps have stronger bones. 

iv. One study in children showed that the risk of obesity was increased by 60%for each daily serving of sugar-sweetened beverages."

v.How much does each cost? $2.38 (Capri sun) $3.16 (A gallon of milk)



Cookies, pastries, and cakes v.s. fruit

iii. these are usually made with made with refined sugar, refined wheat flour and added fats, while fruits are naturally low in calories. 

iv. Processed sweets contain Almost no essential nutrients, but tons of calories and unhealthy ingredients. Most fruits are naturally low in fat, sodium so these levels never get really high having a balanced diet. 

v. $3.50 v.s. $4.50 a lb 

 

Chips V.S. Kale chips 

iii. Sodium content in chips may negatively impact your cardiovascular health. Kale chips have way less carbs than regular chips. 

iv. A high intake of sodium can cause an increase in blood pressure, which can lead to stroke, heart failure, coronary heart disease and kidney disease. One cup of chopped kale contains 34 calories. 

v. $2.49-$2.69/bunch for kale, 3.98 for a bag of lay's 

Pumpkin seeds V.S. BUTTERED popcorn

iii. Pumpkin seeds have 7 grams of protein per serving and no sugar. Butter, salt and oil are all factors of unhealthiness in buttered popcorn. 

iv. Since there's protein in pumpkin seeds their providing a percentage of macronurtrients 

v. $7.49 (pumpkin seeds) $4.98 (Orville buttered popcorn)

 

Plain Greek Yogurt V.S. Fat Free yogurt

iii. Can have twice a much protein, contains calcium, and probiotics. Most low-fat yogurts have large amounts of sugar to make up for the flavoring lost making it low-fat 

iv. Calcium helps build strong bones and probiotics are helpful to your gut. High suagr intake for long periods of time may lead to diabetes, obesity, etc. 

v. $5.38 (fage) $.60(yoplait per cup)

String cheese V.S. processed cheese

iii.mostly made with filler ingredients that are combined and engineered to have a similar look and texture as cheese.  String cheese provides both protein and calcium. 

iv. no real healthy nutrients besides calcium. String cheese can be reduced rat therefore, fewer calories and full-fat string cheese is better for gaining muscle mass.

v.$3.52 (Kraft singles) 

Mixed nuts V.S. French fries and potato chips

iii. Mixed nuts are one way to add more protein and healthy unsaturated fats to your diet while being a snack, unsalted is best . Potato foods like french fires and potato chips can contain large amounts of acrylamides, carcinogenic substances that form when potatoes are fried, baked or roasted. 

iv. protein helps keep your skin, hair and nails healthy while acylamids (can cause cancer in living tissue) when fried, baked or roasted)

v.  $5.07 (ore-ida fries) $21.49 (kirklands nuts)

Ice cream V.S Cottage cheese 

iii. Cottage cheese has tons of casein-28 grams in a cup, cottage cheese with low sodium is best. Most commercial ice cream is loaded with sugar, ice cream is also high in calories.

iv.Casein is a slow-digesting protein, eating lots of ice cream can make you fat and having it for dessert after all your other food.

v. 3.49 (cottage cheese), $3.97 (blue bunny ice cream)

Chocolate bars V.S. Dark chocolate

iii. IN MODERATION  dark chocolate is good for your health. It’s high in plant nutrients, Chocolate with at least 60 percent cocoa has less sugar and more flavor than milk chocolate. milk chocolate candy bars are high in sugar,  have refined wheat flour and processed fats.

iv. You can eat less chocolate since it's more satisfying. Processed foods like candy bars are generally engineered to be super tasty (so you eat more), and have been designed so that it's very easy to eat them quickly.

 v.$16.00 (4.12 oz pack ghiradelli chocolate), $1.49 (Hershey's milk chocolate bar)