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Nutrition Booklet

By: Riley Cole

your body uses proteins to help to build and repair tissues in the body. You also use proteins in your body to make enzymes, hormones and other body chemicals.

Protein is  large bio molecules that consist of one or more long chains of amino acid residue


fun fact: your hair and nails are mostly made up of protein.

consuming too much protein can cause kidney damage and weight gain.

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

Protein

Your body needs minerals because they are substances that your body needs for growth and health.

An average person needs more than 250 milligrams of minerals a day.

Fun Fact: Red meat is the main source of minerals and it is the top foods to have the most minerals included.

Minerals can also be harmful for the body if too much are consumed. It can lead to fatigue, joint pain and depression.

Minerals are chemical elements that is required as an essential nutrient by organisms to perform functions for life.

Minerals

vitamins help the body by helping to shore up bones, heal wounds and boost your immune system.

too much vitamins at one time can cause nausea, diarrhea and stomach cramps.

1,000 micrograms of vitamins are needed in the daily diet.

Vitamins are a group of compounds that are essential for normal growth and nutrition and can only be consumed in small portions at one time.

fun fact: vitamins help convert fats and carbohydrates into energy.

Vitamins

Fun fact: Our bodies are made up of 60% of water.

Drinking water helps balance the amount of fluids that are contained in the body.

Daily, a person should drink about eight 8 ounce glasses of water which equals two liters or a half gallon.

Water is a transparent, colorless, tasteless liquid that forms the seas, rivers, rain and the basis of the fluids of living organisms.

Drinking too much water in a short period of time can be dangerous. It can cause the level of salt or sodium in your blood to drop too low and it can be fatal. It is called hyponatermia or also known as water intoxication.

Water

The good carbohydrates like quinoa and oatmeal contain a lot of fiber so it takes longer for your body to break these things down slowly.

Carbohydrates provide energy to the body with sugars, glucose, fructose, sucrose and lactose.

45% - 65% of calories should be carbohydrates.

Fun Fact: Watermelon is high in glycemic index.

There are two kinds of carbohydrates, the good and the bad. The good carbohydrates are whole grains, vegetables, fruits and beans. The bad carbohydrates are processed things like white bread and white rice.

The bad carbohydrates like white pasta and sugar sweetened beverages, can mess with your blood sugar and cause other problems in the process.

Carbohydrates are compound that are found in foods and living tissues including sugars, starches and cellulose.

Carbohydrates

by eating more unsaturated fats, it will lower the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet.

30% of the daily intake should be fats. 10% of the 30% should be unsaturated fats and less than 1% should be saturated fats or trans fats.

Fun fact: the average human is made up of about 15-30% fat.

good fats: the good fats are unsaturated fats that consist of almonds, fish, avocados, oil and canola oil, and cashews.

the bad fats: the bad fats are saturated fats or trans fats that consist of fatty snack foods like chips,savory crackers, deep fried foods, cakes and high fat muffins and pies.

By eating greater amounts of saturated fats, can increase the risk of heart disease and high cholesterol levels.

Fats

goraw zesty lemon includes- 240 calories,14g of fat, 55mg of sodium, 24g of carbs, 11g of sugar, 12g of protein. $21.95 for a 12 pack or $1.82 each.

Kashi golean plant powered bar, honey pecan Baklava includes- 200 calories, 11g of fat, 120mg of sodium, 19g of carbs, 7g of sugar, 8g of protein. $4.99 for a 5 pack or $1 each


thickthin protein nut bar, Chocolate coconut almond includes- 190 calories, 11g of fat, 115mg of sodium, 17g of carbs, 8g of sugar, 9g of protein. $17.80 for a 10 pack or $1.78 each.

kind strong & kind honey smoked BBQ includes- 230 calories, 16g of fat, 125mg of sodium, 6g of sugar, 10g of protein. $17.05 for a 12 pack or $1.42.

Luna protein mint chocolate chip includes- 170 calories, 5g of fat, 240mg of sodium, 20g of carbs, 13g of sugar, 12g of protein. $15.99 for a 12 pack or $1.33 each.


Healthy vs Unhealthy protein bars

nature valley coconut almond protein chewy bars includes- 190 calories, 12g of fat, 190 mg of sodium, 14g of carbs and 10g of protein. $1.10 each

zone perfect nutrition bar dark chocolate almond includes- 190 calories, 6g of fat 200mg of sodium, 2g of carbs and 12g of protein. $1.76 each

Thickthin Chocolate Strawberry- includes 250 calories, 9g of fat, 230 mg of sodium, 24g of carbs and 20g of protein. $1.35 each

powerbar proteinplus reduced sugar lemon poppy seed includes- 200 calories, 7g of fat, 130mg of sodium, 25g of carbs, 3g of sugar, 20g of protein. $1.50 each

larabar key lime pie includes- 200 calories, 10mg of sodium, 25g of carbs, 18g of sugar, 10g of fat. $1.54 each

Simply protein bars, includes- 150 calories, 5g of fat, 190mg of sodium, 15g of carbs and 16g of protein. $1.43 each

Perfect bar Almond Acai includes- 220 calories, 12g of fat, 20mg of sodium, 19g of carbs, 13g of sugar, 8g of protein. $1.65 each.

Amazing grass protein superfood chocolate almond butter includes- 250 calories, 10g of fat, 80mg of sodium, 30g of carbs, 13g of sugar, 12g of protein.

health warrior superfood protein bar, mint chocolate includes- 200 calories, 8g of fat, 160mg of sodium, 26g of carbs, 10g of sugar, 10g of protein. $13.67 for a  12 pack or $1.12 each.

soul sprout sweet N salty sprouted nut bar includes 220 calories, 15g of fat, 200mg of sodium, 15g of carbs, 10g of sugar, 8g of protein. $3 each

Healthy vs unhealthy Protein Bars

questbar protein bar cookies & cream flavor includes- 190 calories, 9g of fat, 210mg of sodium, 20g of carbs, 21g of protein. $1.25 each

clif bar nut butter filled chocolate hazelnut includes- 230 calories, 11g fat, 160mg of sodium, 27g of carbs, 10g of sugar, 7g of protein. $1.67 each

pure protein chocolate peanut butter includes- 190 calories, 6g of fat, 180mg of sodium, 17g of carbs, 2g of sugar, 20g of protein. $1.36 each

powerbar harvest energy oatmeal raisin cookie includes- 250 calories, 22g of sugar, 15g of fat,10mg of sodium, 5g of protein. $1.54 each

Simply protein bars, includes- 150 calories, 5g of fat, 190mg of sodium, 15g of carbs and 16g of protein. $1.44 each

Why are the healthy protein bars better for you? The healthier protein bars are better for you because most of them contain less ingredients or less types of things that someone doesn't need in the system. For an example, The perfect bar almond acai is better than the questbar protein bar cookies & cream flavor because it has only 20mg of sodium while the other protein bar has 210mg of sodium. Too much sodium in the body can cause the heart to pump faster which will have a result in high blood pressure. All of the healthy protein bars contain ingredients that are good for the body and is not going to do the body any harm. People should feel good about what they put into their bodies and if its something that is good for them, it will make them feel better and feel like their bodies are being cleansed. good things can happen when you eat healthy, you can get in shape, loose weight and sometimes people like the more healthy food better than they do the junk food which is good because the body will be taken care of.

choose the healthy over the unhealthy

Even though the not so healthy protein bars look good or sound good, does not mean that they are better for you. people need to start looking out for what they are consuming and putting into their bodies. nowadays, some people are careless on what goes into the body and they donĀ“t really care what the ending result is. in nutrition, everything matters, you can live a happier healthy life by just doing one simple task, to know what you are putting into your body. Even though the protein bars may be organic, does not mean that they are any better for you. they can contain small things that we may not even know could harm our bodies and who knows what could happen from there. eating the wrong things could result in weight gain, high blood sugar, low cholesterol levels and heart diseases.