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NUTRITION BOOKLET  


By Emma Couch

How Do Carbohydrates Hurt the Body?

How Do Carbohydrates Help the Body?

Carbohydrates are used to help the brain function and to provide fuel for the central nervous system and to provide energy for working muscles.

What is a Carbohydrate?

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.

Eating too many simple carbohydrates can lead to weight gain, increased triglyceride levels (type of fat found in bloodstream or fat tissue), as well as increased risks of chronic diseases.

CARBOHYDRATES

How much should one consume daily?

Interesting Facts about carbohydrates.

Based on a 2,000 calorie diet, one should get about 200-300 grams of carbohydrates per day. This makes up about 45-65 percent of your daily intake.

You need carbohydrates to produce cells and build tissue.

Carbohydrates are the bodies main source of energy

How can protein hurt your body?

How do proteins help the body?

What is protein?

Protein helps the body by fueling muscles and boosting metabolism. It also helps the immune system stay healthy, as well as keeping you fuller longer.

Protein is a macro-nutrient that is essential to building muscle mass. It is necessary for energy production. It can be found in animal or earth products like meat or nuts

Eating too much protein gives the body nitrogen and stresses out the kidneys. You may feel overly parched even when drinking consistent amounts of water. And lastly too much protein in the long run turns into fat.

How much should you consume on a daily basis?

PROTEINS

Interesting fact about protein.

A general rule of thumb would be to have 10-35% of your daily intake be protein. Which averages about 50 grams per day.

Hair is made up of a protein called keratin. Keratin has sulfur bonds in it. The more sulfur bonds, the curlier the hair.

How does fat help the body?

How does fat harm the body?

What is a fat?

Fat creates energy and supports cell growth. It also cushions your joints and protects your organs.

When you eat too much fat than even the healthy fats can contribute to weight gain.

Fat is an oily or greasy substance found in the body or is also a component in many natural foods like fish or avocado.  

FATS

How much fat should you consume?

Fat should make up no more than 20-35% of your daily intake. Any more won't have serious side affects, but after a while it will add up. So, that amounts to around 50 grams of fat per day.

Eating good fats can actually make you leaner and help heal certain parts of your body when damaged.

FUN FAT FACTS

How can vitamins harm your body?

How do vitamins help your body?

What are vitamins?

Vitamins are organic compounds found in food and are needed to sustain a healthy life, but only in small amounts. The body rarely produces them so, it's important that you get them from food.

Vitamins support healthy bones and repair damaged cells as well as heal wounds and support the immune system.

Vitamins should not be taken in large amounts. Some side affects of consuming too much that your body isn't able to flush out would be; itching, headaches, upset stomach, flushed skin upset stomachs.  On the more severe note, side affects include; kidney stones, heart rhythm issues and confusion.

VITAMINS

How many vitamins should you consume?

The RDA and FDA give different amounts for each vitamin so, when buying supplements or food look at the nutrition label for the DV which will give yo a percentage of what the product contains.

Vitamins are considered organic because out of the 13 known vitamins, they all contain carbon.

Fun Facts on Vitamins.

How can minerals help your body?

How can minerals harm your body?

What is a mineral?

Minerals are substances needed by the body to retain life. They help preform necessary functions and cannot be created by your body, you must find them in your diet.

Minerals help the body to grow and remain healthy. They help the body preform tons of daily tasks and some are even used to produce hormones and maintain a regular heartbeat.

Deficiencies in minerals can have bad side affects which include; low brain function, muscles spasms or cramps, loss of appetite, nausea or even vomiting.

MINERALS

How many minerals should you consume daily?

The amount of minerals that your body needs each day is very small. We're talking anywhere from 1-3500 mg.

Interesting Mineral facts

Without minerals your body could literally stop working and you could eventually die from being deficient.

How could water harm your body?

How does water help the body?

What is water?

Water helps regulate body fluids and body temperature. Water also aids in digestion and blood circulation.

Drinking too much water can thin out your blood stream and if you were to get a cut the blood flow would be difficult to stop. On the other hand not drinking enough water can lead the dehydration. Dehydration side affects include; being tired or sleepy, being thirsty, headaches, dry skin, and dizziness.

Water is a colorless, tasteless and odorless liquid that is essential for all living things to remain living.

WATER

How much water should you be drinking?

It's recommended that you drink any where from 2 liters to a gallon of water each day. That's any where from 8-16 eight ounce glasses of water, but really the amount you need depends on your size and body.

The average body cannot go longer than 2 days to a week without water. Although, the record is 18 days set in 1979.

Fun watery facts

HEALTHY  VS  UNHEALTHY

SNACK  VS  SNACK

The great thing about kale chips is that if you make them at home, they can simply have 1 ingredient in them! 

Kale is great for your body because it's packed with fiber which aids with digestion. It's also low in fat and sodium. 

These are healthy because they don't hold a lot of calories, but are packed with nutrients. So, you can eat a bunch of them and not have to worry about weight or being hungry for a while.

For an 8 inch/ 2 oz bag it costs $9.92 on Amazon

Healthy Snack: Kale Chips

The main issue with potato chips is the sodium levels. These lead to high blood pressure, high cholesterol and kidney disease. All very bad things to have.

These chips are high in calories and sodium and raise the risks of heart disease and obesity. They have low nutrition levels and give you high blood pressure and cholesterol.

The main reason potato chips are so bad for you is because they are chalked full of sodium, saturated fats, and simple carbs. All of that leads to weight gain.

For a 2 oz bag at Walmart it costs $1.48

Unhealthy Snack: Potato Chips

The only down side from eating heard boiled eggs is that they contain about half of the RDA of cholesterol at 180 mg.

Hard Boiled Eggs are crazy good for you and they taste good too! They are packed with protein and fill you up! They are great for a snack anytime or even in meals, they work for breakfast, lunch, and dinner! You can practically use hard boiled eggs in anything!

On average it takes about $2 to make hard boiled eggs. All you do is buy the eggs and boil them.

Healthy Snack: Hard Boiled Eggs

Maltitol, an ingredient in gummy bears, is something that the body should really go without. The body has a rough time digesting it meaning it brews in the the gut which causes a rumbling stomach and quite possibly constipation.

Gummy candies are extremely bad for your body because they are high in sugar and artificial colors and ingredients. They are extremely unhealthy and do absolutely nothing to support your body nutritionally.

Haribo gummy bears typically cost $3.90 per pound and usually come in 5 pound bags.

Unhealthy Snack: Gummy Candy

Cottage Cheese has been known to aid with weight loss and detoxification in the body, but too much can have minor side affects oer a long period of time.

Healthy Snack: Cottage Cheese

Cottage cheese is good for you because it is a protein packed snack. It's rich in calcium, B vitamins and also vitamin A. It's also relatively low in fat.

It costs only $2.62 for 24 ounces!

The biggest issue with Toaster pastries is that they lead to weight gain and possibly clogged arteries. They are also highly addictive. Leaving the brain craving more.

Toaster Pastries have made it to the list of most unhealthy foods. They are produced in factories and are saturated in sugars. They have almost no nutritional value to them They are completely made from artificial ingredients and colors.  

Unhealthy Snack: Toaster Pastries

A box of Poptarts costs $2.89

Apricots are wonderful for your health because they are packed with potassium, vitamin C and A, phosphorus, calcium and much more. All of which are necessary for good health and proper nutrition.

Healthy Snack: Dehydrated Apricots 

Dehydrated Apricots typically go for around $7.73 per pound.

Apricots do wonders for your body! They protect the heart from many many diseases and contribute to good cardiovascular health.

The high amounts of sodium and fat can lead to poor cardiovascular health which can lead to clogged veins or arteries.

Cheese balls are bad for you because they are full of sodium and fat and simple carbohydrates. They are also artificially manufactured meaning they have very little nutritional value. 

Unhealthy Snack: Cheese Balls

Cheese Puffs are typically $3.19 a bag at Walmart.

Eating 6 oz of fish weekly can reduce risks of fatal heart disease by 36% so obviously, tuna is the way to go!

Tuna is a very healthy and inexpensive snack. Costing only around $1.50 per can.

Canned Tuna is extremely heart healthy because it's rich in protein, potassium and iron. It also keeps you fuller longer with fewer calories.

Healthy Snack: Packaged Tuna

The high butter content in cookies can leave one with higher cholesterol levels. Also if the cookies are salty they can raise your blood pressure levels. Eating too many cookies can lead to weight gain over time.

The average box of girl scout cookies cost $5.00.

Cookies are unhealthy because like most pastries, they have high amounts of refined sugars, trans fats, and refined wheat flour.

Unhealthy Snack: Cookies

As long as the dark chocolate is pure and not sugary it has some benefits. Some of the benefits are that dark chocolate can improve your health when you eat this instead of other chocolate. It also can lower your risks of heart disease or illness, as well as reduce blood pressure.

Pure dark chocolate can have a positive influence on your health. It is rich in antioxidants, fiber and minerals. Dark chocolate is best consumed in moderation due to the fact that it is crazy rich in minerals and you wouldn't want too much.

A Hershy's Dark Chocolate bar goes for .99 cents on sale at Walgreens.

Healthy Snack: Dark Chocolate

Candy bars are bad for you because they've got tons of saturated fats and sugars and empty calories. These substances have horrible effects on your health like; weight gain, cavities, high blood pressure, high cholesterol levels and much more. The occasional candy bar won't do all of this at once, but eating them on the regular definitely will. 

Snickers bar goes for $1.25 at CVS.

Unhealthy Snack: Candy Bars

Justin's Nut Butter packs are extremely inexpensive! They normally go for $1 per pack.

Nut butters are great for you because they are packed with healthy fats and oils, as well as protein, fiber, vitamins, and minerals.

Eating nut butters can have good health benefits like; lowering cholesterol levels, and providing the body with proper nutrients.

Healthy Snack: Nut Butters

Side affects of eating too many doughnuts include; heart disease or failure, high blood sugar,diabetes, and weight gain. Eating one doughnut every day will make you gain one pound every ten days.

Krispy Kreme doughnuts cost $8.99 per dozen.

Doughnuts are very unhealthy for multiple reasons. They have no nutritious value and are packed with sugars, trans fat, and sodium.

Unhealthy Snack: Doughnuts

A box of popcorn costs any where from 3-5 dollars.

Popcorn can be an extremely healthy snack as long as it is air popped and you limit the amount of salt and butter put on it from little to none. It's full of polyphenols which act as antioxidants to reduce inflammation.

Popcorn has polyphenols which can help the fight against cancer cells and reduce inflammation.

Healthy Snack: Popcorn

Candy, with all its sugary glory comes with a few consequences. Some of them being; weight gain, high blood sugar, dental issues, and diabetes. Most of these are issues that once contracted are very difficult to fix. Your body will thank you for ignoring these delicious, but dangerous sweets.

Hard candies like mints, butterscotch, and others wreak havoc on your health. Due to the high sugar levels and hardness of the candy they can greatly damage your teeth or orthodontic work by giving cavities or chipping teeth.

A bag of hard candies usually go for around $3.97 at Walmart.

Unhealthy Snack: Hard Candies

Nuts are good sources of polyunsaturated and monounsaturated fats. They are also a good source of phytosterols which help lower bad cholesterol levels in the blood stream. Nuts are also extremely heart healthy and rich in protein and fiber.

The price depends on the store and the brand, but typically mixed nuts go for $5.17 per 8 oz bag.

Healthy Snack: Nuts

Unhealthy Snacks: Snack Cakes

Little Debbie 10 count Zebra Cakes cost $12.95.

Even though most snack cakes are advertised as "great snacks", they are not. Snacks are only there to provide your body with extra energy when it's needed, not to satisfy your sweet tooth. These snacks are horrible for you because they are packed with sugar, calories, and saturated fats. They are also deficient in many nutritional substances like protein, fiber, and minerals.

Skyr can also help the body regulate blood sugar levels.

Healthy Snack: Icelandic Yogurt

Skyr is extremely healthy and is rich in the nutrients your body needs. It's low in calories, fat and carbohydrates while high in protein, vitamins and minerals. Skyr is also very good because it's full of probiotics and can prevent osteoporosis.

Siggi's Icelandic Yogurt costs $1.39 per cup.

Juice boxes cost $2.99 at Wagreens, but on sale are 2 for $5 and come in 6 packs.

Unhealthy Snack: Juice Boxes

Juice boxes are not only unhealthy, but they can also be dangerous. Did you know that even if a tiny bit of air that seeps through can lead to mold and slime growth? Well it can and it's also considered a gateway drug due to the fact that it's packed with sugar and calories. Although the side affects aren't horrible at first, juice boxes can lead to weight gain, and high blood sugar levels.

THANKS FOR READING!