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Are your snack choices healthy? This Nutritional booklet compares bad choices versus good choice options to open you're eyes on how bad you're eating! Last pages of the booklet explains the six main nutrients for the body!

By: Salem Stead

Potato chips ruffles cheddar and sour cream

(Serving size: 1 ounce, about 11 chips or 28 grams)

Fat: 10 grams

Calories: 160

Sodium: 180 milligrams

Average cost?: $1.50

Does this fit into any of the six nutrient categories?: Protein, Carbohydrates, fats, water,

How it's ingredients effect your body?: helps your heart lowers risk of heart disease and heart attacks, can protect unborn children, lowers cholesterol,

Average cost?: $4

Why it's healthy!: Nice for protein

Avocado toast

(Serving size: 1 bread ¼ avocado)

Fat: 10g 

Calories: 183

Sodium: 78mg

Sugars: 3 g

Does this fit into any of the six nutrient categories?: fats and carbohydrates

Unhealthy: because of large amount of fat and calories.  

How the ingredients effect the body?: high blood pressure, kidney disease, possible diabetes, Weight gain, low nutrition

How does the ingredients effect the body?: heart health, diabetes management, cancer prevention, improves fertility, mood and memory boost.

Does this fit into any of the six nutrient categories?: Vitamins, Carbohydrates, Protein,

Why it's healthy for you!: Rich in vitamins, antioxidants, and fiber

Doughnuts 

Serving size: 43 grams approx 43 inch diameter

Calories :195

Fat 11 grams

Sodium 140 milligrams 



Average cost?: a dozen is $7.75

How the ingredients effect the body?: high blood sugar, increased cholesterol,

Does this fit into any of the six nutrient categories?: carbohydrates and fats

Why it's unhealthy?: Fats, sugar, refined flour

Average cost?: $3.48/lb

Raspberries

(Serving size: 1 cup)

Fat: 0.8 grams

Calories: 64

Sodium: 92 mg

Sugars: 5.4 grams

Why it's healthy!: high in fiber and potassium, vitamin E, protein and healthy fats.

Average cost?: $7.02

gushers

(Serving size: 1 pouch, or 25 grams)

Fat: 1 gram

Calories: 90

Sodium: 45 milligrams

Sugars: 12 grams



How the ingredients effect the body?: Lowers cholesterol, protects liver, helps prevent high blood pressure,  prevents urinary tract infections, helps weight loss

Does it fit into any of the six categories?: carbohydrates, vitamins, water, minerals, protein

Why it's unhealthy?: gelatin-based snacks, empty calories, sugar content

How the ingredients effect the body?: makes your organs fat, higher chance of diabetes, heart disease, heart attacks, tense blood vessels, high cholesterol.

Does it fit into any of the six categories?: No they don't

average cost?: celery $4, peanut butter $2.54, raisins $2.89

Ants on a log

(Serving size: 3 celery stalks 2tbsp peanut butter 1tbsp raisins)

Fat: 16 grams

Calories: 233

Sodium: 189 mg

Sugars: 9 grams



How the ingredients effects the body?: Protection of eyesight, fights against inflammation,  

Why it's healthy: vitamin A vitamin C, copper, dietary fiber and potassium.

Does it fit into any of the six categories?: vitamins and minerals, carbohydrates, fats

Oreos

(Serving size: )

Fat: 7 grams

Calories: 180

Sodium: 635 milligrams

Sugars: 4 grams



Average cost?: $3.83

How the ingredients effect the body?: makes your organs fat, higher chance of diabetes, heart disease, heart attacks, tense blood vessels, high cholesterol.

Does it fit into any of the six categories?: Fats

Why it's unhealthy?: Palm oil, 

alkali processed cocoa,

 high fructose corn syrup

Average cost?: $4

Apricots 

(Serving size: 1 cup sliced apricot)

Fat: N/A

Calories: 79

Sodium: N/A

Sugars: 15 grams



why it's healthy: Calcium C, Calcium, Iron, 4 grams of dietary fiber, Your skin benefits when you eat apples, B vitamins and also vitamin C.

How the ingredients effects the body?: helps with weight loss, good for your heart, lower risk of diabetes, good for bone health, lower blood cholesterol

Does it fit into any of the six categories?: carbohydrates, vitamins and minerals, water

Average cost?: $3

Gum

(Serving size: 100 grams)

Fat: 2 grams

Calories: 63

Sodium: 205 mg 

Sugars: 2 grams



Does it fit into any of the six categories?: Fats and carbohydrates 

How the ingredients effect the body?:  tooth decay and erosion, artificial sweeteners destroy teeth, abdominal pain, bloating, if you have mercury filings it destroys them faster.  

Why it's unhealthy?: Artificial coloring, added sugar, saturated fats

Average cost?: $3.28

apple

(Serving size: ⅓ cup)

Fat: N/A

Calories: 141

Sodium: N/A

Sugars: 27 grams



Average cost?: $3.28

Nilla wafers

(Serving size:110 wafers)

Fat: 114 grams

Calories: 3,877

Sodium: 11,952 mg

Sugars: 72 grams



How do the ingredients affect the body?: Eye Health, Prevent Cancer, Boosts Immunity, Balances Mood, Natural Sleep Aid, Weight Loss, Beautiful Skin, Lowers Cholesterol, Helps With Pain, Heart Healthy, 

 

Why it's healthy?: vitamin A (in the form of carotenoids), vitamin C and vitamin B6, folate, molybdenum, vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin and potassium.

average cost?: $1.50 each

Does it fit into any of the six categories?: fats, carbohydrates, protein

How do the ingredients effect the body?: not suggested for large amounts when pregnant, higher cholesterol, may cause insomnia, headaches and skin irritation in large doses.


Why it's unhealthy?: Soybean oil, high fructose corn syrup, partially hydrogenated cottonseed oil

Does it fit into any of the six categories?: Protein, fats, carbohydrates, proteins, vitamins and minerals

Bell pepper 

(Serving size: 1 medium bell pepper sliced)

Fat: N/A

Calories: 30

Sodium: N/A

Sugars: 1 gram



Average cost?: $2.76 for two

How do the ingredients affect the body?: oatmeal may help lower cholesterol and reduce the risk of heart disease, may reduce the risk for type 2 diabetes, reduce high blood pressure, reduce the risk for certain cancers.

Average cost?: $12.18 for a 17 pack

Why it's healthy?: Dietary fiber, protein, vitamin K, vitamin C, manganese and molybdenum. They are also a very good source of phosphorus, copper, biotin, vitamin B1, chromium and zinc.

Hot pockets (Four cheese)

(Serving size: 1 pocket )

Fat: 43 grams

Calories: 1,001

Sodium: 1,005 mg

Sugars: 11g




How the ingredients effect your body?: inflammation, ulcers, diarrhea  could long term give cancer, kidney disease, heart disease

Does it fit into any of the six categories?: Protein, vitamins and minerals,

Does it fit into any of the six categories?: fat, protein, carbohydrates, minerals

Why it's unhealthy?: Carrageenan, 

soybean oil, mono and diglycerides

Blueberry oatmeal muffin

(Serving size:)

Fat: N/A

Calories: 146

Sodium: N/A

Sugars: 10 grams



Average cost?: $6.03

How do the ingredients affect the body?: anthocyanins have been shown to increase nerve signals in brain areas associated with memory, improve the brain's use of glucose in ways that might prevent nerve degeneration in the brain.

Average cost?: $3.68

Does it fit into any of the six categories?: fats, protein, carbohydrates, minerals, vitamins

Pop tarts

(Serving size:1 pastry)

Fat: 41 grams

Calories: 475

Sodium: 96 mg 

Sugars: 18 grams



Why it's healthy?: Vitamin C, Vitamin K, vitamin B1, magnesium, dietary fiber, chromium, zinc and protein

Blueberry yogurt granola bars 

(Serving size: 1 bar)

Fat: 

Calories: 146

Sodium:

Sugars: 10 grams



Does it fit into any of the six categories?: Protein, carbohydrates, fats

How does the ingredients effect the body?: blood sugar spikes, dehydration, inflammation, fatigue, hyper activity, diabetes, sugar dependency.

Why it's unhealthy?: Sugar, soybean oil, high fructose corn syrup, caramel color, TBHQ

Average cost?: $3 each

Muffins

(Serving size: medium sized )

Fat: 9 grams

Calories: 170

Sodium: 130 mg

Sugars: 2 grams



Why it's healthy?: dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A, potassium and copper, vitamin B1, magnesium, protein, zinc, calcium, iron, niacin and selenium

How do the ingredients affect the body?: boosts the immune system, reduces risk of cancer, reduces risk of heart disease, lowers "bad" cholesterol, may help to slow and prevent osteoarthritis, promotes proper kidney function

Average cost?: 1.80/lb

How ingredients effect the body?: spike blood sugar, high cholesterol, the sugar in it slows down your system.


Why it's unhealthy?: Soybean oil, sugar, mono and diglycerides

Does it fit into any of the six categories?: carbohydrates, fats, protein

Does it fit into any of the six categories?: protein, fats, carbohydrates, vitamins and minerals

Broccoli 

(Serving size: 1 cup)

Fat: N/A

Calories: 34

Sodium: N/A

Sugars: 2 grams



Why it's healthy?: vitamin C and vitamin A, potassium, and "good" for a host of B vitamins (B1, B3, B6, and folate), vitamin K, magnesium, and fiber.

Does it fit into any of the six categories?: vitamins, minerals, carbohydrates, fats, protein, water

How do the ingredients affect the body?: Eye benefits, improves collagen production in bones, blood vessels, cartilage, and muscle 

Average cost?: $1

Chef boyardee 

(Serving size: ½ cups)

Fat: 20 grams

Calories: 565 calories

Sodium: 1,160 mg 

Sugars: 9 grams



How do the ingredients effect the body?: High blood pressure, stroke, heart disease, heart failure, cardiovascular disease,

Does it fit into any of the six categories?: carbohydrates, proteins, fats, 

Why it's unhealthy?: High fructose corn syrup, caramel coloring, soybean oil

Cantaloupe

(Serving size: ½ medium cantaloupe)

Fat: N/A

Calories:  93

Sodium: N/A

Sugars: 22 grams



Average cost?: $ 0.54/lb

What is it?

  • Sugar, Fibers, and Starches. These are found in vegetables,Fruits,milk product and grains

How can it hurt the body?

  • Can increase inflammation, and raise blood sugar levels can possibly damage artery walls if you have too much

Carbohydrates

How much should one have of this nutrient?

  • 45 to 60 percent of your daily calorie intake for example if you eat 2,000 worth of calories around 1,000 should be carbohydrates

How does it help the body?

  • Carbohydrates are one of the three ways the body contains energy and calories. Should be 45 to 60 percent of total calorie intake, provides for the central nervous system and muscles. 

Interesting fact about the nutrient

  • You can live without carbohydrates because your body can make carbohydrates out of protein.

What is it?

  • Proteins are 42% of your body’s dry weight it helps hold together bones, skin, tendons and muscles.



How can it hurt the body?

  • You could wreck your kidneys by ingesting to much nitrogen while eating steak or chicken breast. Your breath can get very smelly, nausea, weight gain and dehydration.



Protein 

How does it help the body?

  • Your hair and nails are made of protein, it helps repair tissue, build the body up, muscles, skin, bones, cartilage and blood.



One interesting fact about the nutrient

  • Insects are very high in protein, this is why some people eat them.



How much should one have of this nutrient?

  • 56 grams per day for the average man and 46 grams per day for the average women.



How does it help the body?

  • Helps the body grow and stay healthy. Has some things in it that helps absorb vitamins, keeps hair healthy, smooth cell functioning.







What is it?

  • A essential part of our diet/nutrition, unsaturated fats are good for your heart health fats while saturated facts can increase risk of heart disease and raise cholesterol.



Fat

One interesting fact about the nutrient

  • Fat helps our body process vitamins A,D,E and K 



How much should one have of this nutrient?

  • Less than ten percent of calories a day which is between 44 to 48 grams a day



How can it hurt the body?

  • Weight gain which can lead to obesity, heart disease, ruins sleep.



How does it help the body?

  • Overall vitamins help the body all over, it helps heal wounds, boost immune system, strengthen bones, help eyesight/hearing



How can it hurt the body?

  • You can actually overdose on too many vitamins, can increase risk of heart failure, increased risk of skin cancer. 



What is it?

  • A group of compounds that help the body in multiple ways, required in small quantities. Humans need large amounts of vitamins which our body makes most of.



Vitamins 

How much should one have of this nutrient?

  • This is extremely hard to predict because every vitamin has a different dosage for every body type, bmi, gender, age. 



One interesting fact about the nutrient

  • Lack of vitamin A can cause night blindness



How much should one have of this nutrient?

  • This one just like the vitamins is very hard, weight, height, gender, age all must be taken into account 



One interesting fact about the nutrient

  • Vitamins have two types, water soluble and fat soluble



What is it?

  • naturally occurring things in your body (for the most part) Such as Calcium, Potassium, sodium for just a few examples. Your body makes this for you instead of you having to take any kind of pill to get these minerals into you. 



Minerals

How does it help the body?

  • Minerals help your body grow and develop, keeps up strong bones, nice teeth, beautiful skin, silky hair, and boosts metabolism. 

How can it hurt the body?

  • Digestion issues, skin irritations, bone loss, rashes, hair loss, kidney stones, cancer, disease.



What is it?

  • Without water the whole world would be disturbed, humans are 60% water so without it we would realistically die. Water is one of the most important things on earth



How does it help the body?

  • Calorie control, hydration, skin glow, hair silk, keeps skin clear and acne free, cleansing kidneys of toxins



How can it hurt the body?

  • Drinking too much waters puts strain on your kidneys, the feeling of nausea and vomiting, if too much or too little is drank it can give you migraines.  



Water

One interesting fact about the nutrient

  • Less than 1% of the water on earth is actually safe to drink



How much should one have of this nutrient?. 

  • It is recommended to drink an ounce of water for each pound you weigh. On average thirteen cups a day.