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  Carbohydrates

     Simple carbohydrates-sugars 

   Complex carbohydrates-starch and dietary fiber

First to fuel the brain and muscles 

      Having too much carbs can be bad because you're taking in more sugar than you need, which can cause you to gain weight

one should have about 225-325 grams a day

Haves 4 calories per gram



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Protein 

comes from food when broken into amino acid 

helps build and rebuild muscle, red blood cells, nails, and hair 

also improves your immune system 

too much protein then it will be stored as fat 

30 gram is what experts say you should take in per meal 

Insects contain more protein than some normal protein food 


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Fat 

mixture of saturated and unsaturated 

meat and milk haves a higher percentage in saturated fat 

vegetable oil is high on unsaturated fat 

helps maintain skin and hair, and acts as a cushion for vital organs 

too much fat can lead to obesity, breathing difficulty, and heart disease 

44-708 grams per day

your brain is 60% fat

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Vitamins 

something that can't be made in the body and we must get it through the diet

helps control the chemical reactions in your body 

taking in too much can lead to nausea, diarrhea, and stomach pain 

age 1-70 should take in 15 micrograms per day and 70+ should take in 20 micrograms per day

a polar bear's liver is so rich in vitamin A that eating it, it can be fatal 

 

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Minerals 

components of foods that's involved in a lot of body functions

important for bone structure and blood cells to transport oxygen

taking in too much sodium can lead to high blood pressure

iron toxicity can organ failure, digestive upset,  and death

zinc overdose can cause nausea, fatigue, and headache 

too much selenium can cause selenosis which leads to hair loss, fatigue, slight nerve damage, and nausea

sodium- no more than 1,500 milligrams 

iron-45 milligrams a day 

zinc-lower than 40 milligrams 

selenium-55 micrograms a day

fruits and vegetables are good sources for potassium


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water 

vital nutrient that we need for good health 

help control body temperature, carries nutrients and waste products out of cells, and needed for cells to function 

drinking too much water can lead to water intoxication, which causes the inside of cells because of low sodium level in the blood stream

4-8 years old: 40 ounces per day 

9-13 years old: 50-64 ounces per day

14-18 years old: 64 -80 ounces per day 

19+ years old: men-104 ounces per day and women-72 ounces per day 

an average human is 50%-65% water, while a newborn baby is 78% water



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10 most unhealthiest McDonalds food/drink vs 10 most healthiest McDonalds food/drink

10) Double Quarter Pounder with Cheese: 770 calories, 45 grams of fat, 21 grams saturated fat, 2.5 grams trans fat, 1,290 grams of sodium, 42 grams carbs, 3 grams fiber, 10 grams sugar, 51 grams protein. 

When you double that sandwich, you're eating half a pound of beef and more than you need of saturated fat in a day.  

Price: $4.79

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9) Steak, egg and cheese biscuit: 530 calories, 30 grams fat, 15 grams saturated fat, 1 trans fat, 1,490 sodium, 40 gram carbs, 3 grams fiber, 4 grams sugar, 25 grams protein 

This sandwich haves half a day's worth of fat and a lot of sodium, more than you need.

Price: $3.99

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8) McCafe Chocolate Shake (small): 530 calories, 14 grams fat, 10 grams saturated fat, 1 grams trans fat, 240 millograms sodium, 68 grams carbs, 1 gram fiber, 73 grams sugar, 12 grams protein. 

Just a small McCafe Chocolate Shake, you're consuming more calories than you would eating a double cheeseburger and as much sugar as eating seven Krispy Kreme donuts.

Price: $2.19

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7) Hotcakes Breakfast:(per 3 hotcakes, syrup, and butter) 600 calories, 16 grams fat, 7 grams saturated fat, 610 millagrams sodium, 102 grams of carbs, 2 grams fiber, 45 grams sugar, 9 grams protein.

This meal packs your entire day's worth of sugar and excels more than 100 grams of carbs.

Price: $2.49 

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6) Large Fries: 510 calories, 24 grams of fat, 3.5 grams saturated, 350 millagram of sodium, 66 grams of carbs, 6 grams fiber, o gram sugar, 7 grams protien. One whole large fries is more calories than a double cheeseburger. 

Price: $1.39(small), $1.79(medium), $1.89(large)

5) Grand Mac: 860 calories, 52 grams fat, 18 saturated fat, 2 grams trans fat, 1,470 millagram sodium, 63 grams of carbs, 5 gram fiber, 13 grams sugar, 41 grams protien.

The grand mac is fill of calories, fat, sodium, and carbs.

Price: $5.09 

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4) McFlurry with M&M's: 630 calories, 22 grams fat, 14 grams saturated fat, 0.5 trans fat, 200 millagram sodium, 77 grams carbs, 2 grams fiber, 86 grams sugar, 13 grams protein. 

The 86 grams sugar in this drink is as if consuming seven of McDonald's Apple Pies. 

Price: $2.39(regular), $1.69(snack size) 

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3) Bacon Ranch Salad with Buttermilk Crispy Chicken: 690 calories, 45 grams fat, 10.5 grams of saturated fat, 1,650 millagrams of sodium, 39 grams carbs, 5 grams fiber, 8 grams sugar, 34 grams protein. 

This salad have two of the most fattening things on the menu: the buttermilk crispy chicken and Newman's Own Ranch Dressing. This salad also have more sodium then 7 small orders of fries. 

Price: $6.39 

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2) Big Breakfast with Hotcakes, biscuit, scrambled eggs, sausage, and hash browns: 1,350 calories, 65 grams fat, 25 grams of saturated fat, 0.5 trans fat, 2,100 milligram of sodium, 155  grams of carbs, 6 grams of fiber, 35 grams of protien. If you want to eat an enitre day worth of fat, sodium, and sugar in one sitting then this is the perfect meal for you. This meal is also 5 grams over your recommended dail saturated fat. 

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1) Buttermilk Crispy Chicken Sandwich: 570 calories, 23 grams fat, 5 grams saturated fat, 0 grams of trans fat, 1,050 millagrams of sodium fat, 64 grams of carbs, 4 grams of fiber, 11 grams sugar, 28 grams protien. This sandwich is more fattening than three slices of Domino's cheese pizza and more sugar than a glazed Krispy Kreme donut. 

Price: $4.39(sandwich) and $6.39(meal)

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