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Nutrition Book

By: Cameron Dahl

How does it help the body?  Carbohydrates provide your body with energy.

How can it hurt the body?  When you eat carbohydrates, your body responds by breaking them into simple sugars called glucose. The glucose enters your blood stream where it delivers energy to cells. Insulin pushes the glucose through your blood stream to its point of delivery in your cells.

How much should one have of this nutrient?  The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates.

Fun Fact- Carbohydrates can be found in fruits, vegetables, grains, breads, and sugar-foods.

What is it?  Any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose.

Carbohydrates

What is it?  Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids.

How can it hurt the body?  Many people who scarf a lot of protein do so because they're cutting back on carbs. And when you're on a low-carb diet, the body turns to stored fat for energy.

Fun Fact- The word protein is derived from the Greek word 'proteios' which means "primary" or "in the lead".

Protein

How much should one have of this nutrient?  Most official nutrition organizations recommend a fairly modest protein intake. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

How does it help the body?  Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other bodychemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

What is it?  A natural oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs.

How much should one have of this nutrient?   So if you're on a 2,000-calorie-a-day diet, 400 to 700 calories can come from dietaryfat, which translates to between 44 and 78 fat grams a day.

Fun Fact- Saturated fat is also found in tropical oils, like palm kernel or coconut oil. Unsaturated fats are usually liquid at room temperature and are found in vegetable oils.

How does it help the body?  Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm.

How can it hurt the body?  Although the body cannot function smoothly without body fat, it is also important to remember that too much of body fat can negatively affect the body. ... Such accumulation of body fats may lead to obesity that can then set off many other health issues like breathing difficulties, arthritis and heart disease.

Fats

How much should one have of this nutrient?   There are two groups of minerals: macro minerals (which the body needs in large doses) and trace minerals (only a pinch required). RDA: Recommended Dietary Allowances, or RDAs, represent the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies.

How does it help the body?   Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body.

What is it?   Any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.


Vitamins

How can it hurt the body?   Unlike vitamin A, vitamin C is water soluble, which means that if you take more than your body can use, the excess is usually excreted without causing harm. 

Fun Fact- 

  • You get it through diet and sunlight.
  • It helps boost the immune system.
  • It may help protect against chronic diseases.
  • It is essential for strong bones and teeth.
  • It might help you lose weight.

How can it hurt the body? The minerals you get from your diet help to maintain normal body function. However, your body does not require large stores of minerals.

How much should one have of this nutrient?  There are two groups of minerals: macro minerals (which the body needs in large doses) and trace minerals (only a pinch required). RDA: Recommended Dietary Allowances, or RDA, represent the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies.

Fun Fact-  Fruits and vegetables are good sources of potassium. Whole grains are rich in magnesium, selenium, and chromium. Nuts and seeds are sources of copper and manganese. It's important to eat a variety of foods from each of the food groups in order to get all of the minerals in your diet.

Minerals

What is it? Like vitamins, minerals are substances found in food that your body needs for growth and health. There are two kinds of minerals: macro minerals and trace minerals.

How does it help the body?   Vitamins also help your body use energy from the food you eat. Minerals are chemical elements that help regulate your body's processes. Potassium, for example, helps your nerves and muscles function. 

How does it help the body?  Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

How much should one have of this nutrient?   A common recommendation is to drink six or eight 8-ounce glasses of water or other fluid every day. But some adults may need more or less, depending on how healthy they are, how much they exercise, and how hot and dry the climate is.


How does it hurt your body?  However multiple studies have found the contrary suggesting your body can't handle excessive amounts of water. And the kidneys cannot filter it fast enough to maintain the proper sodium balance.

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

Fun Fact- There is the same amount of water on Earth as there was when the Earth was formed.

Water

Vanilla Frappuccino - $4.45

420 calories, 15 grams fat, 66 grams sugar

Cinnamon Roll Frappuccino - $4.45

510 calories, 16 grams fat, 85 grams sugar

Red Velvet Cake Frappuccino - $4.45

480 calories, 18 grams fat, 70 grams sugar

Pumpkin Scone - $2.75

500 calories, 23 grams fat, 44 grams sugar

Salted Caramel Hot Chocolate - $4.95

490 calories, 17 grams fat, 65 grams sugar

Chocolate Marble Loaf Cake - $2.45

490 calories,24 grams fat, 43 grams sugar

Double Chocolate Chunk Brownie - $2.35

490 calories, 28 grams fat, 37 grams sugar

Java Chip Frappuccino - $4.45

470 calories, 18 grams fat, 66 grams sugar

Iced Lemon Pound Cake - $2.45

470 calories, 20 grams fat, 42 grams sugar

Caramel Cocoa Cluster Frappuccino - $4.45

  • 450 calories, 17 grams fat, 68 grams sugar



Unhealthy 

Starbucks

What makes it unhealthy? High Calories

How do the ingredients affect the body, brain, blood, heart, etc.? High in sugar, high cholesterol, better chance of heart attack, high in fats. 

 

Hearty Blueberry Oatmeal- 220 calories 

Spinach, Feta, and Cage-Free Egg-White Breakfast Wrap- 290 calories

Protein Bistro Box- 370 Calories 

Egg Salad Sandwich- 480 Calories 

Veggie and Brown Rice Salad Bowl- 430 Calories

Egg White and Red Pepper Sous Vide Bites- 170 Calories 

Reduced-Fat Turkey Bacon, Cheddar and Egg White Breakfast Sandwich- 230 Calories

Hippeas- 130 Calories

Roasted Tomato and Mozzarella Panini- 420 Calories 

Siggi’s Skyr- 100 Calories 

Healthy

What makes it unhealthy? small amounts of fat and calories, 

How do the ingredients affect the body, brain, blood, heart, etc. it wont cause as much extra sugar into your body and you wont get tired from the caffeine. 

Starbucks