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Nutrition Booklet


By: Raina Rasmussen

  • Water

*  Water is a transparent and nearly colorless chemical substance that is the main constituent of Earth's streams, lakes, and oceans, and the fluids of most living organisms.

*  Drinking water helps maintain the balance of body fluids. Your body is about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

*  In rare cases, drinking an extreme amount in a short time can be dangerous. It can cause the level of salt, or sodium, in your blood to drop too low. This is called hyponatremia, a very fatal condition, also known as water intoxication.

*  In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.

*  Nearly 97% of the world's water is salty or otherwise undrinkable

Carbohydrates

* Carbohydrates are any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose.

* Carbs help the body by providing you with energy. The simplest are sugars, like glucose, fructose, sucrose and lactose.

* The body breaks down carbohydrates into sugar, resulting in glucose, and this is what gives your body energy. Food with good carbohydrates, such as quinoa and oatmeal, contain a lot of fiber so your body breaks them down slowly. This keeps you feeling full and stabilizes your blood sugar levels.

* 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. That translates to between 225 and 325 grams of carbohydrates a day.

* Foods that are high in simple carbohydrates are generally not as healthy as those with complex carbohydrates.


Protein 

* A nutrient found in food (as meat, milk, eggs, and beans) that is made up of many amino acids joined together, is a necessary part of the diet, and is essential for normal cell structure and function.

* Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

* Too much protein can result in dehydration, kidney damage, weight gain, nausea, and bad breath.

* Aim to consume .5-0.7 grams of protein per pound of body weight each day.

* Protein is a long chain-like molecule that is made up of small units known as amino acids, joined together by peptide bonds.

Fats

* A naturally oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs.

* Fat helps your body because it helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm.

* 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. 

* Ideally, if you're on a 2,000-calorie-a-day diet, 400 to 700 calories can come from dietary fat, which translates to between 44 and 78 fat grams a day is what you should be consuming

Vitamins

* A vitamin is an organic compound and an essential nutrient that an organism requires in limited amounts.

* Vitamins are an essential nutrient because they perform hundreds of roles in the body.

* If you have too much of a vitamin, your body can overdose on it

* 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.

Minerals

* Minerals are a solid inorganic substance of natural occurrence.

* The minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy.

* Routinely getting an overload of vitamins and minerals can hurt you. Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps. Too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.

* There are two groups of minerals: macrominerals (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.

10 Unhealthiest Snacks

1. Potato Chips (Ruffles)

2. Tortilla Chips (Tostitos)

3. Snack Mixes (Chex mix)

4. Corn-based Snacks (Cheetos, Fritos)

5. Gummy Candy (Gushers, Starburst)

6. Hard Candy (Jolly Ranchers, Werthers)

7. Cookies (Oreos)

8. Snack cakes (Twinkies, Swiss Rolls)

9. Baked Goods (Powdered Donuts)

10. Chocolate (Twix, etc.)

10 Healthy Snacks 

1. Popcorn

2. Avocado

3. Jerky

4. Peanut Butter

5. Hummus

6. Boiled Egg

7. Dried Fruit

8. Fruit

9. String Cheese

10. Cheese