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NUTRITION BOOKLET



BY ETHAN VANDYKE

Carbohydrates- 


What is it?  Energy that is used first to fuel muscles 


How does it help the body? It gives energy to our body


How can it hurt the body? They can turn into fat


How much should you have of this nutrient? 55-60% of calories should come from carbohydrates 


Fact- Carbohydrates provide about 4 calories 

 

Protein-


What is it? long chains of amino acids 


How does it help the body? Build and repair muscles


How can it hurt the body? Has a lot of calories so you can gain weight easily if you eat a lot 


How much should you have of this nutrient? 10% of your daily calories 


Fact- Main sources of protein are animal products 



Fat-


What is it? A natural or oily substance that is found inside animals bodies


How can it help the body? Maintains skin, cushions vital organs, and provides insulation


How can it hurt the body? Fat provides a lot of calories and can lead to obesity 


How much should you have of this nutrient? 30% as fat and 10% as saturated fat 


Fact- Fat provides twice the amount of calories than protein (9 calories)



Vitamins-


What is it? A group of organic compounds


How does it help the body? Helps regulate chemical reactions in the body


How does it hurt the body? You can have to many vitamins and that will negatively effect your body  


How much should you have of this nutrient? 10-20 micro grams each day 


Fact- After taking vitamins you feel more energized 

Minerals- 


What is it? Components of food


How Does it help the body? Provide bone structure


How can it hurt the body? If hormones are dysfunctional in the body it will effect the bodies ability to utilize calcium 


How much should you have of this nutrient? 1,015 milligrams per day 


Fact- minerals are not a source of energy 


Water- 


What is it? basis of the fluids in living organisms 


How does it help the body? Hydrates it and gives it energy


How can it hurt the body? Drinking to much water you can over hydrate 


How much should you have of this nutrient? Half a gallon a day 


Fact- Your body is made up of 60-70% of water 

10 Healthiest VS. 10 Unhealthiest Fast 

Food Meals  

Healthy 


Vs 


Unhealthy 

1. Starbucks -- Venti Egg Nog Latte  $4.25

1. Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream   $6.50



500 calories — just the right amount  42 g of protein — a big amount to strengthen muscles and fill you up 13.5 g of fat — a little on the high side 57 g of carbs — about one-third of your recommended daily allowance 805 mg of sodium — a little less than half your recommended daily allowance

Calories: 620 With the combination of egg nog and whole milk makes it really unhealthy 
Fat: 29 g
Saturated Fat: n/a
Sodium: 300 mg
Cholesterol: n/a

2. Starbucks — Spinach and Feta Wrap   $3.75

2. Kentucky Fried Chicken -- Pot Pie  $5.00

Calories: 790 Your body should not be consuming this many grams of fat in one meal
Fat: 45 g
Saturated Fat: 37 g
Sodium: 1,970 mg
Cholesterol: 75 mg

290 calories — Low for lunch but might want to eat some yogurt  19 g of protein — a good amount to strengthen muscles and fill you up 10 g of fat — just right amount  33 g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones 830 mg of sodium — just under half your daily allowance

3. Chick-Fil-A -- Sausage Breakfast Platter  $4.95

Calories: 810 This meal is really bad for you with all of that fat in it 
Fat: 54 g
Saturated Fat: 20 g
Sodium: 1,850 mg
Cholesterol: 385 mg

3. In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread   $2.40

480 calories — just the right amount  22 g of protein — a good amount to strengthen muscles and fill you up 27 g of fat — on the high side, little less the the daily allowance  41 g of carbs — about 14% of your recommended daily allowance 1080 mg of sodium — close to half your recommended daily allowance

4. Chick-fil-A — Grilled Chicken Cool Wrap  $5.19

Calories: 850 With all of the sodium and fat it makes this meal really unhealthy and you shouldn't eat it. 
Fat: 56 g
Saturated Fat: 23 g
Sodium: 1,895 mg
Cholesterol: 195 mg

4. Shake Shack's Double SmokeShack Burger  $8.09

340 calories — pretty low for lunch but might want to have some fruit and vegetables  36 g of protein — a big amount to strengthen muscles and fill you up 13 g of fat — just the right amount  30 g of carbs — on the low side 900 mg of sodium — about half your recommended daily allowance

5. Wendy's — Asian Cashew Chicken Salad, full size   $4.29

5. Taco Bell -- XXL Grilled Beef Stuft Burrito  $5.19

380 calories — on the low side 36 g of protein — a big amount to strengthen muscles and fill you up 14 g of fat — on the higher side 32 g of carbs — pretty high and largely from sugar; watch your snacks 1070 mg of sodium — about half your daily allowance

Calories: 870 Way to much fat, calories, and sodium for just one meal 
Fat: 41 g
Saturated Fat: 14 g
Sodium: 2200
Cholesterol: 70 mg

Calories: 930 This desert is extremely unhealthy just to have on the side, way to much fat and calories 
Fat: 53 g
Saturated Fat:  13 g
Sodium: 480 mg
Cholesterol: 40 mg

6. Shake Shack — Single Hamburger   $9.59

6. Taco Bell -- Cinnabon Delights  $1.69

360 calories — pretty low for lunch but might want to eat some vegetables  26 g of protein — a good amount to strengthen muscles and fill you up 17 g of fat — on the higher side 25 g of carbs — pretty low 460 mg of sodium — pretty low

7. Subway -- Foot-Long Spicy Italian Sub  $5.50

Calories: 960 Way to much fat and calories for your body in just one meal, its almost 1000 calories
Fat: 48 g
Saturated Fat: 18 g
Sodium: 2,980 mg
Cholesterol: 100 mg

7. McDonald's — Artisan Grilled Chicken Sandwich  $4.59

360 calories — pretty low for a lunch meal but you might want to eat some fruit  33 g of protein — a big amount to strengthen muscles and fill you up 6 g of fat — just the right amount 43 g of carbs — about 14% of your daily allowance 960 mg of sodium — almost under half your daily allowance

Calories: 970 By the cob being turned into a sandwich makes it 1000 calories way to much fat and calories for one meal
Fat: 49 g
Saturated Fat: 16.5
Sodium: 1990 mg
Cholesterol: 375 mg

8. Taco Bell — Fresco Chicken Burrito Supreme  $2.99

8. Chop't -- Cobb Salad Sandwich  $10.29

340 calories — low as for lunch but you might want to eat some fruit 19 g of protein — a good amount to strengthen muscles and fill you up 8 g of fat — just the right amount 49 g of carbs — about 16% of your recommended daily allowance 1060 mg of sodium — about half your recommended daily allowance

9. Panera Bread -- Mac & Cheese  $7.99


9. Panera — Smoked Turkey Breast Sandwich on Country  $6.00

Calories: 980 You should have only a little amount of this food because there is a lot of calories and way to much fat for one meal
Fat: 61 g
Saturated Fat: 26 g
Sodium: 2,030 mg
Cholesterol: 125 mg

430 calories — just the right amount  33 g of protein — a big amount to strengthen muscles and fill you up 3.5 g of fat — pretty low 67 g of carbs — on the high side; watch what snacks you eat  1790 mg of sodium — a little high

10. Cinnabon's -- Caramel Pecanbon  $3.76

Calories: 1,080  Way to many calories and to much fat for one meal 
Fat: 50 g
Saturated Fat: 20 g
Sodium: 960 mg
Cholesterol: 25 mg

10. McDonald's — Egg McMuffin  $4.19

300 calories — on the low side if you're eating it for lunch 17 g of protein — a big amount to strengthen muscles and fill you up 12 g of fat — on the higher side, but still ok 29 g of carbs — pretty low 730 mg of sodium — less than half of your recommended daily allowance