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The 6 Nutrients your body needs, in order to be Healthy

  1. Carbohydrates: 55-60%
  2. Protein: 10-15%
  3. Fats: less than 30%
  4. Amino Acids: 10-35%
  5. Minerals: 25% 
  6. Water: 75%

Good Fats

Protein

How do these Nutrients affect your body?

-If you have too much?

-If you have too little 

-Or Just right?

Carbohydrates: If you have TOO MUCH carbohydrates in your diet your blood sugar may rise, you can develop diabetes, heart disease, have strokes, become overweight and have excess fat.

If you have TOO LITTLE carbohyrates in your diet  you may feel fatigue, weakness, dizziness and have less energy to be physically active. Also, have headaches, nausea, difficulty focusing mentally and bad breath. 

If you eat JUST THE RIGHT amount of carbohydrates you will feel energized to perform daily tasks. Such as complete work, breathe, think, digest and exercise.

*Carbohydrates has 4 calories per gram


Water: If you have TOO MUCH water you may experience hyponatreima which can cause symptoms of headaches, nausea, heartsroke, and exhaustion

If you have TOO LITTLE water you may be thirsty, tired, sleepy, headache, dry skin and dizziness. 

If you have the JUST RIGHT amount of water you'll feel more energized and alert, have more strength and be faster, your skin we'll look younger, you will be less hungry which can result in weight loss

*Water helps with losing weight

Protein: If you eat TOO MUCH protein you have bad breath, you lose calcium, you gain weight, you become dehydrated and you are at risk for kidney disease.

If you eat TOO LITTLE  protein your body breaks down tissue as a energy source which can lead to weak muscles and heart. Also, you may have trouble losing weight, concentration and learning, be moody and have mood swings. Also, have low energy levels and fatigue and experience muscle, bone and joint pain

If you eat JUST THE RIGHT amount of protein you have stronger and healthier blood, skin, nails, organs and muscles. And feel more energized and have a good mood.

*Protein is the 2nd most plentiful substance for your body

Fats: If you eat TOO MUCH fats you are at a higher risk for strokes, obesity and heart attacks.

If you eat TOO LITTLE fats you can experience very dry skin, slow bone growth, night bindness, weak immune system, excessive appetite, have trouble concentrating and have less feel-good brain chemicals like dopamine and serotonin.

If you eat JUST THE RIGHamount of fats you can maintain a heathy weight and focus better.

*Fats can be foound in tropical oils like popcorn kernels and coconuts

Minerals: If you eat TOO MUCH minerals you may experience dry mouth, increased thirst, severe nausea, stomach pain, constipation, rapid pulse, confusion, muscle weakness and anemia

If you eat TOO LITTLE minerals you may experience constipation, bloating abdominal pain, irregular heart beat, muscle cramping and nausea.

If you eat JUST THE RIGHT amount of minerals you can concentrate better, have more energy and a good immune system.

*There are 4000 different types of minerals

Amino acids: If you eat TOO MUCH amino acids you may feel or experience restlessness, anxiety and a faster heart beat.

If you eat TOO LITTLE amino acids you may develop frequent colds or feel unusually fatigued, decrease in muscle mass, weight loss and your liver may enlarge.

If you eat JUST THE RIGHT amount of amino acids you will have strong muscle tissue, feel energized and lose fat.

*Amino acids help to alleviate insomnia

Healthy Fast Food Meals   

Taco Bell's: Soft Taco

Serving size: 1 taco

It is a better choice because it is only 180 calories and 1 gram of sugar.

The ingredients that are bad are hydronated soy bean oil, sugar salt, annatto are bad because you do not want a lot of these ingredients in your diet. 

These ingredients affect our body's brain and heart because too much sugar and salt can make you feel tired and moody and have our hearts become irregular and oil can turn into obesity if consumed too much

The taco fits into fats and carbohydrates.

It costs $1.29 per 1 taco

Panda Express: Brocoli Beef

Serving size: 5.4 ounces

It is a better choice because it has fresh brocoli and tender beef. And is only 150 calories and 1.5 grams of saturated fats

The ingredients that are bad are several oils, cornstarch brown sugar and oyster sauce because if you consume too much you may become over weight and stomach problems.

The brocoli beef fits into protein category because it has 9 grams of protein per serving.

It costs $3.70 per small serving

McDonald's Egg White Delight McMuffin

Serving: 1 sandwich

It is a better choice because it is only 260 calories and has 16 grams of protein.

The ingredients that are bad are cheese, butter and english muffin because they contain a significant source of sodium and oils.

These ingredients affect our body by have bloating, increase thirst, stomach problems and lack of some energy.

The sandwich fits into fats and carbohydrates category because it contains 29 grams of carbs and 4.5 grams of saturated fat.

The cost of the sandwich is about $3 

Wendy's Junior hamburger and Side salad

Serving size: 1 Jr. burger and Garden Side salad

It is a better choice because you can have a burger with no cheese and a side that is all vegetables to give you energy throughout the day

The ingredients that are bad are reduced iron, high fructose corn syrup, soybean oil and salt because you want to have a lot of iron otherwise you may feel weak and tired. And the three other ingredients can cause weight gain.

These ingredients affect how are body functions by possibly dereasing energy.

This meal fits into the protein category because is protein.

The cost of this meal is about $4 per serving


Subway: Black forest ham sandwich

Servings: footlong

It is a better choice because because it has vegetables and only 290 calories

The ingredients that are bad are the mayo and olive oil becaus this can add up to fats.

The ingredients affect our body by making us feel more energized and ready to have great day.

This sandwich fits into the protein category because ham is a protein.

This sandwich costs $5.50


IHOP's: Tuscan Scramble 

Serving:

It is a better choice because the potatoes are prepared healthir and the eggs have vegetables and cheese only.

The ingredients that are bad are the potatoes because it may contain large amounts of salt

These ingredients affect our blood and hear by making it have irregular beats are clogged.

This fits into the protein and amino acids category because eggs are a significant source of these.

The cost of this meal is $9.49

Chilis: Sirlon with corn and steamed brocoli

Serving 1

It is a better choice because it has non processed natural foods.

The ingredients that are bad is the butter.

These ingredients affect our body by maing us have energy.

This meal fits into the protein category because steak is protein

The cost of this is $13


Pizza Hut: Thin and Crispy Veggie Pizza

Serving: 4

It is a better choice because it has tons of veggies and less bread.

The ingredients that are bad are the meat and sauce becaus ethey may contain a lot of salt and sodium.

These ingredients affect our body by making us feel full.

This pizza fits into the carbohydrates category because it has crust.

The cost of this pizza is $12


Arby's: Turkey and cheese slider

Serving: 1

This is a better choice because it has only 200 calories

The ingredients that are bad are the butter and mayo that you may choose to put on it because they can cause excess fat

These ingredients make us feel energized and feel happier.

This sandwich fits into the protein category because turkey is a significant source of it

The price of this is $4

Panera: Grilled Cheese and Tomato Soup 

Serving: 1

It is a better choice because tomato soup is hearty and good for your health.

The ingredients that are bad is the bread because it contains several carbs

These ingredients affect our bosy by improving heart rate and cheese helps with digestion.

This meal fits into the Carbohyrates category because bread is a significant source of protein.

The cost of this is $5.50 



Unhealthy Fast Food Meals    

Taco Bell's: 3 Doritos Locos Tacos Supreme

Serving size: 1 taco. Servings: 3

This is an unhealthy choice because just the tacos are 1,110 calories and 57 grams of fat

The ingredients that are bad are trehalose, cellulose, sugar and dextrose and many other because when you consume them they turn into fat build up in your stomach, which may lead to weight gain. And have 2,400 grams of sodium total.

These ingredients affect are body by may making you feel tired, moody and have trouble concentrating.

The tacos fit into fats and carbohydrate category because they have 57 grams total and 114 carbs.

This item costs $6.49 per serving

McDonald's Big Breakfast with Hotcakes

Serving 1 BIG breakfast

It is an unhealthy choice because almost your whole calorie intake for 1 day!

The ingredients that are bad are the scrambled eggs, sausage patty, syrup, butter and hasbrowns because they contain a lot of sugar, salt, sodium and not natural substances.

These ingredients affect our body by making us have an increased thirst, increased risk for diabetes and cardiac arrest and feel less enegized.

This meal fits into the carbohydrates because it has a total of 155 grams of carbohydrates!

This meal cost $5.49

Wendy's Dave's Triple

Serving 1

It is a bad choice because it has 3 burger patties and has a total of 1,090 calories

The ingredients that are bad are the bun, cheese and ketchup because they contain a lot of high salt and sugar substances that may cause weight gain.

These ingredients may cause obesity, mood swings, lack of concentration and energy.

This sandwich fits into the fats and carbohyrates category because it has 72 grams of fat and 1910 grams of fat.

This sandwich costs $6.09 


Buffalo Wild Wings Cheese Curd Bacon Burger

Serving 1 burger

This is an unhealthy option because it has a total of 2,010 calories which is more than 1 day's calorie intake!

The ingredients that are bad are the cheese curds and bacon because they contain sodium and salt.

These ingredients affect our heart because you may be at increased risk for heart disease or cardia arrest, diabetes and obesity.

This burger fits into Carbohydrates category because it has a total of 57 grams of carbohydrates

The cost of this burger is $9

KFC Chicken Pot Pie

Serving 1 pie

It is an unhealthy choice because it has 2120 mg of sodium.

The ingredients that are bad are cream, salt and butter because they may cause low enegy.

These ingredients affect our body by making our heart clogged up.

These ingredients fit into the carbohydrates category becaus it has 66 mg of carbs

The cost is $4 



Texas Roadhouse 16 oz Prime Rib

Serving 16 oounces

Is it a better choice? No because it is 2,120 calories

The ingredients that are bad are the the butter used to grill it because it adds a lot more fat.

These ingredients affect our heart by making us at risk for cardiac arrest. 

This prime rib fits into the protein category because red meat is protein.

The cost is $17

Chili's Ultimate Smokehouse Combo

Serving 1 BIG meal

It is not a healthy choice because it has more than enough calories to be your day's daily intake.

The ingredients that are bad are the fries and the cheddar sausage because they contain a lot f fat and sodium

These ingredients affect our body by making us gain weight, feel slower in physical activity and have an increased thirst.

This meal fits into the fats and carbohdrates category because it has a lot of carbs and fats.

The cost of this meal is $15

IHOP: Cheeseburger omelette 

Serving: 10 grams

It is not a good choice because it has a total of 1,450 calories

The ingredients that are bad are the hasbrowns and onions because they contain a lot of salt.

These ingredients affect our body by making our blod pressure go up.

This meal fits into the carbohydrates category because it has a total of 54 grams.

This costs $8 per serving

Arby's: Triple Thick Brown sugar BLT

Serving: 1 (197 grams)

This is not a good choice because it is a total of 800 calories

The ingredients that are bad is the bacon and mayo because it contains a lot of sodium (1210 grams of sodium total)

These ingredients affect our heart by making you at risk for a heart attack, diabetes and obesity.

This sandwich fits into the fats category because it has 57 grams of fat

This sandwich costs $5.69

Pizza Hut: Meat Lovers 14 inch Large Pan Pizza

Serving: 1 slice

This is not a good choice because 1 slice has 480 calories

The ingrediens that are bad are the meats because it contains too much grease.

These ingredients affect your skin by making you have excessive fat.

This fits into the carbohydrates because it has a total of 26 carbs per slice

This pizza costs $15