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Nutrition Booklet 

Water

Water- a colorless, odorless, tasteless liquid that makes up Earth's rivers, streams, oceans ect. 

It is the basis for all life on our planet.

Water helps maintain the fluids in are body. Subsequently our body is made of approximately 60% water.

     

Water expands 9% when it freezes

Doctors and Health Specialists reccommend consuming 64 fluid ounces of water a day. ( 8 8 oz. cup)  

Drinking to much water can result in over hydration. Over hydration can lead to hyponatremia which can be dangerous.  

The word protein comes from the Greek word proteios meaning "primary" or "in the lead"

Nutrition Booklet

Protein 

Protein- protein is a nutrient that is essential for all living beings.

 Protein is used in your body to build and repair tissue. It also creates hormones, enzymes, and other body chemicals. 

Protein is most important for building bones, muscles, cartilage, skin, and blood      

You should consume 0.36 grams of protein for every pound you way

  

Eating to much protein can cause you to gain wait as the body has a natural limit of how much it can hold. If you exceed that limit the body creates fat to store the excess protein.

Nutrition Booklet 

Carbohydrates 

Carbohydrates - Carbohydrates are a large group of organic compounds occurring in foods and living tissues. Including sugars, starch, and cellulose. They contain hydrogen and oxygen, and typically can be broken down to release energy in the animal body.

Carbohydrates provide energy for the body.

Eating to many carbohydrates can cause you to gain weight as your body has a natural limit on how much energy it can hold. It will than create fat cells to hold this extra energy.

Health experts recommend your diet consists of 45-65% being carbohydrates (In a 2000 calorie diet that's 900-1300 calories) 

 

Fun fact: Carbohydrates can be divided into 4 chemical groupings; monosaccharides and disaccharides (simple carbohydrates often referred to as sugars), as well as oligosaccharides and polysaccharides (complex carbohydrates). 

Nutrition Booklet 

Minerals 

Minerals - a substance found in food that the body requires for growth and health

Their are two types of minerals Trace minerals and macrominerals  

Eating to many minerals can cause you to get stomach cramps, nausea, and or diarrhea  


Your body needs to consume several different minerals. Those are Calcium (200 mg), Potassium , Sodium, Magnesium (50 mg), Phosphorus, Chlorine and Trace minerals (like Iron (18 mg), Manganese, Chromium, and Fluoride to name a few)

Potassium is the 3rd most abundant mineral in the Human body     

Nutrition Booklet

Vitamins  

Vitamins- 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 created by the body. 

They perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

Taking to many vitamins can lead to a pethera of symptoms including (but not limited to) diarrhea, stomach cramps, liver problems     

Vitamin C (ascorbic acid)75 mg
Vitamin D (cholecalciferol)5 µg
Vitamin E (tocopherol)10 mg
Vitamin K80 µg


All vitamins were found in a span of 28 years. Vitamin A (1918) was first and Folic Acid (1941) last.   

Nutrition Booklet 

Fat

Fat- fat is one of the six nutrient groups and is one of the major groups that give the body nutrients and provides energy.

Fats give your body needed nutrients and helps with cell growth.

Too much saturated fats in your diet can raise LDL cholesterol in the blood, which can increase the risk of heart disease and stroke 

Health experts recommend (on a 2000 calorie diet) that you consume between 400-700 calories of fat a day. (That's about 44-78 grams of fat a day)

  • Trans fat adds texture and flavour to food, they are usually found in commercially baked goods, fried foods, frozen foods and processed foods like salty snacks, donuts and chocolate coatings.

10 Healthiest Snacks

                VS.

 10 Unhealthiest Snacks 

3 Musketeers 

190 Calories 

8g of Fat (5 Saturated Fat)

40g of Sugar 

Number 10

Quakers Granola Bar

100 calories 

3g of fat 

1g saturated fat

10. 3 Musketeers
260 calories, 8g fat, 5g sat fat, 40g sugar

9. Twix
280 calories, 14g fat, 11g sat fat

8. Cheetos Crunchy
160 calories, 10g fat, 1.5g sat fat

7. Ruffles Original
160 calories, 10g fat, 3g sat fat

6. Cheez-It Baked Snack Crackers (27)
160 calories, 8g fat, 2g sat fat

5. Skittles
250 calories, 2.5g fat, 2.5g sat fat

4. Doritos
250 calories, 13g fat, 2.5g sat fat, 2g fiber

3. Pop-Tarts Frosted Strawberry
420 calories, 10g fat, 2.5g sat fat, 40g sugar

2. Austin Cheese Crackers with Cheddar Cheese
210 calories, 10g fat, 2g sat fat, 4g trans fat

1. Drake's Apple Fruit Pie
440 calories, 27g fat, 7g sat fat, 8g trans fat

Unhealthy

10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk
110 calories, 2g fat, 0.5g sat fat, 1g fiber

9. Planters Honey Roasted Peanuts (39)
160 calories, 13g fat, 1.5g sat fat, 6g protein

8. Nature Valley Granola Bar, Oats & Honey
180 calories, 6g fat, 0.5g sat fat, 2g fiber

7. Fig Newtons
190 calories, 0g fat, 0g sat fat, 2g fiber

6. Peanut M&M's
250 calories, 13g fat, 5g sat fat, 2g fiber

5. Smartfood Reduced-Fat Popcorn
120 calories, 5g fat, 1g sat fat, 2g fiber

4. Snyder's of Hanover Mini Pretzels (20)
110 calories, 0g fat, 0g sat fat

3. Sun Chips Original
140 calories, 6g fat, 1g sat fat, 2g fiber

2. Baked! Lays Original
210 calories, 3g fat, 0g sat fat, 4g fiber

1. Planters Sunflower Kernels (1/4 cup)
160 calories, 14g fat, 1.5g sat fat, 4g fiber

Healthy