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Nutrient Book

Table of Contents

6 Nutrients  1

Carbohydrates  1                                                                                                                                      

Protein  2                                                                                                                                                   

Fats  3                                                                                                                                                         

Vitamins  4                                                                                                                                                   

Minerals  5                                                                                                                                                   

Water  6                                                                                                                                                       

Healthy Foods  7                                                                                                                                       

    Eggs or Fresh Fruit  7                                                                                                                             

 Oatmeal or Cottage Cheese  8                                                                                                                      

Greek Yogurt or Energy Bars  9                                                                                                                    

 Peanut Butter or Brown Rice  10                                                                                                                

   Whole Grain Cereal and Healthy Banana Bread  11                                                                                

Unhealthy Foods  12                                                                                                                                

Fatty Meats or Donuts  12                                                                                                                          

Fruit Juice or Pastries  13                                                                                                                           

White Bread or French Fries  14                                                                                                                

Rice or Instant Noodles  15                                                                                                                        

French Toast or Fried Eggs  16                                                                                                                 

6 Nutrients


Carbohydrates is an energy providing nutrient. It helps provide your body with carbohydrates. When you are eating carbohydrates, your body can break them to simple sugars called glucose. The glucose goes through your bloodstream and delivers the energy to your cells. That is one reason why eating carbohydrate is harmful for your body. If you eat 2000 calories a day, you will contain about 225 and 325 grams of carbohydrates a day. Carbohydrates makes up 45 to 65 percent of your calories. One interesting fact about Carbohydrates is that, Monosaccharides are the easiest form of carbohydrates for the body to digest.

Protein is a nutrient that is essential to building muscle mass. Protein is commonly found in animal products. It is an important component of every cell in your body. Our body uses protein to build and repair tissues. Your body also uses protein to make enzymes, hormones, and other body chemicals. It is the building blocks of bones, muscles, cartilage, skin, and blood. For children, women, and some older people, two daily servings for a total of five ounces. For older children, teen girls, active women, and most men, two daily servings for a total of six ounces. Protein increases the acid load in your body, which causes the body to take calcium out of the bones. 

Fat is an essential part of our diet and nutritions. We cannot live without it. Fat contains a concentrated source of energy, it's a cushion to help protect our vital organs, and it makes our food taste better. Saturated fat has long been conntected to raising levels of bad LDL cholesterol and cardiovascular disease. High LDL cholesterol can clog the arteries over time and that can cause to having a heart deisease and a stroke, and that can lead to having a heart attack. 

Vitamins are any of a group of an organic compounds that are essential for normal growth and nutrition. They perform hundreds of roles in the body. It helps bones, heal wounds, and also helps your immune system. It also converts food into energy and help repair cellular damage. You should take about 2000 IU of Vitamin D.

Minerals are the substances found in your body needs for growth and health. It helps your body grow, develop, and stay healthy. The body uses minerals to perform many different functions. The help create hormones, enzymes, bones, tissues, teeth and fluids. They are an inorganic substances healthy for the body. 

Water is the basic of the fluids of living organisms. It is important in life. We need water to keep our body hydrated. It helps maintain the body fluids. Your body is composed of about 60% water. The functions of the bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of body temperature. Also, drinking to much water hinders your body's ability to get rid of waste. 

Both the egg whites and the yolk have rich nutrients like protein, vitamins and minerals with the yolk also containing HDL cholesterol. Good cholesterol protects the blood vessels and kicks out the bad cholesterol from the body. It helps keep the blood flowing in your body smoothly, so you don’t have clots and heart issues. The yolk is where we get our protein from. One of the nutrients ( Choline ) helps with the development and function of the brain.

Healthy Foods


Fruits contain lots of Fiber, Vitamins, Minerals and Antioxidants. Fruits tends to be high in many vitamins and minerals like Vitamin C, Potassium and Folate. A study on adults in the U.S. found that vegetables and fruit intake was associated with a 46% lower risk of of diabetes in women, but there was no difference in men. There are other studies saying that vegetables and fruits also associates with a lower risk of heart attacks and strokes. Eating fruit can also make you lose weight. 



Oatmeal contains soluble and insoluble fiber. Soluble fiber form a viscous gel that helps to lower cholesterol and stabilize blood glucose level. It also provides important minerals. Nutrient-rich oatmeal contains thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.  It could also help you control your weight. The possible health benefits of oats include: reducing the risk of coronary artery disease, lowering levels of cholesterol, and reducing one's risk of colorectal cancer.



Cottage Cheese is a low-calorie cheese with mild flavors. It doesn’t have a lot of protein but it is packed with essential nutrients. It can help with bone strengths. It is known as the low fat diet. It provides proteins, phosphorous, selenium, riboflavin and calcium. It contains B12. It helps the body detox while providing energy and it builds bones and treats osteoporosis.

Greek yogurt contains nine grams of protein per 3.5 ounces. It is also lower in carbs. It contains good bacteria and that is good for your gut and your health. A better balance of gut bacteria has been linked to improve digestion, enhance immune function and a reduced risk of many diseases, including obesity. It is a source of Vitamin B12. It contains less lactose. One serving of greek yogurt is packed with nutrients. It has proteins to build bones, muscles, cartilage, skin, hair and blood. It also has Calcium and it makes you healthy.  



They are a convenient source of nutrients. Energy bars are containing mostly fruit and nuts. Energy bars contain carbohydrates, proteins, fat, fiber, calories and sugar.  



Peanut is packed with nutritions. It has the good fats. It lowers your death rate. It makes you feel full after eating. It will reduce your chances of getting diabetes. You will get an energy boost from peanut butter. You will have healthier muscles and nerves. You will get smarter. You will keep calm and carry on. The wrong brand of peanut butter will damage your cells. 



Brown Rice contains fiber and it has shown to reduce high cholesterol levels. It also helps by keeping your blood sugar levels under control. It is a good choice for people who has diabetes. 

One cup of shredded wheat contains 172 calories, nearly 40 grams of carbohydrate, 6 grams of dietary fiber, 1 gram of fat and nearly 6 grams of protein. It helps regulate your blood sugar. One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things.

Bananas are the all-star of banana bread, lending a naturally sweet taste and aroma to the treat. The yellow fruits are a source of carbohydrates, an essential nutrient used as fuel for mental and physical processes. Although banana bread tends to be high in carbs, it can be a source of protein with the right ingredients; protein is an essential nutrient needed for the growth, repair and recovery of muscle.

Unhealthy Foods

It's a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle. 

Doughnuts are a very bad choice for your heart. Doughnuts contain lots of sugar. Even the plain doughnuts are high in sugar, but if you choose one with glazing, cream or jam, the fat, sugar and calorie numbers soar. Doughnuts are made of white flour which is a simple carbohydrate. On top of that, they contain lots of sugar which makes them a highly refined, highly processed product. Refined carbs contain close to no fiber, an essential nutrient present in whole grain and other natural, healthy foods. Fiber is essential to keep you regular, but it can also help prevent colon cancer, help lower cholesterol and control blood sugar levels.

Orange juice may have a positive effect on your blood pressure. Your body uses potassium stored in the the muscles to meet physical demands. When your body’s potassium levels become too low, you may experience muscle cramping and irregular heartbeat. Orange juice consumption is linked to lower body mass among adults and children.

Eating pastries can damage your memory no matter what age you are. Also, eating pastries can make you have a higher risk of having high cholesterol. Baked goods often contain saturated fat that's hidden, unlike the visible fat on meats. Most pastries contain lots of sugar and to much sugar is not good for your body.

Whole-grain carbohydrates lower your disease risk and provide nutrients, such as fiber. You need fiber for good health, while simple carbohydrates, such as sugar and refined carbohydrates, such as white bread, have a negative effect on your health. Your body can easily break down and absorb the carbohydrates in sugar and white bread, leading to a rapid increase in blood sugar levels after your meal. Eating refined carbohydrates, including sugar and white bread, causes blood sugar crashes, which in turn cause fatigue, weakness and hunger. 

French fries also contain a lot of salt and acrylamide, a chemical that has been associated with cancer. Deep frying french fries makes them very high in fat, and a high-fat diet increases your risk of becoming overweight. French fries are particularly rich in trans fats and saturated fats. They are also particularly high in carbohydrates.

Rice affects your blood sugar levels and also influences how hungry you will feel. The more your blood sugar level swings after eating, the more likely you are to have uneven energy levels and to crave more carbohydrate-containing foods in the next several hours. Rice are packed with carbohydrates. In addition to its high carbohydrate content, rice also has a high glycemic index. 

Most types of instant noodles tend to be low in calories, fiber and protein, with higher amounts of fat, carbs, sodium and select micronutrients. They are low in calories and in protein. They do not contain as much as other foods that are unhealthy. 

Two slices of French toast may contain anywhere from 300 to 500 calories. Since French toast is primarily made of bread, this breakfast item is also a good source of carbohydrates. If you are watching your weight and health then you should know that French toast contains quite a high amount of saturated fat. French toast should also be eaten in moderation since it also contains plenty of cholesterol. When your body has constantly high levels of cholesterol, this can lead to a cholesterol build-up which is plaque. Plaque will then lead to narrow and hardened arteries that can obstruct blood and oxygen flow. This can lead to serious illnesses such as a stroke, heart attack, high blood pressure and heart disease.


Eggs contain a decent amount of saturated fat and cholesterol. They’re loaded with amino acids, antioxidants, and healthy fats. You will boost your immune system by eating eggs. You will improve your cholesterol level, but when you fry your eggs, some of this goes away and make it more unhealthy then regular eggs. Fried eggs may increase your chance of getting heart disease.