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Nutrient Booklet

           


                                        

By: Tracy Lor

How they hurt the body is that bad carbohydrates or processed foods are digested very quickly which causes inflammation in the body and that leads to raising your blood sugar levels.

Carbohydrates

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

You should have 225- 235 grams of carbohydrates a day.


Carbohydrates are one of the main ways we obtain energy and calories.

 An interesting fact is that carbohydrates help to reduce digestive disorders and may even reduce colon cancer.


Protein

A protein is a substance that contains carbon, hydrogen, compounds, amino acids, nitrogen, oxygen and sometimes sulfur. It is also found in many foods as well.

When you consume more protein that you need to it leads to health issues like weight gain, dehydration, stress on the kidneys and extra body fat.

According to the United States Department of Agriculture (USDA) the recommended daily intake was 54 grams per a day for a man who was inactive. For a woman that was inactive the recommended amount was 46 grams per a day.


Protein builds, maintains and replaces the tissues in your body. Protein is an important benefit of bones, muscles, cartilage, skin and blood.

An interesting fact is that after water, protein is the most rich substance in the body.



Fats are one of the nutrients that are in the foods we eat that provide energy and other substances we need. (Carbs, proteins, and fats).

Fats

20-30% of people’s total calorie intake should contain fats.


Too much fat or the wrong type of fat could be unhealthy. An example of a good fat would be unsaturated fats and two examples of good unsaturated fats would be monounsaturated fats and polyunsaturated fats. Trans fats would be an example of bad fats.


An interesting fact is that fat is a key to maintain healthy skin and hair, protecting our body’ organ from shock.




Fats help the body by using it as a fuel source. Also a certain amount of fats are needed in the diet for good health.

On average a normal man needs about 900 micrograms of vitamin A daily. For a normal woman, they need roughly around 700 milligrams a day. For vitamin C, a normal man needs round 90 milligrams daily. A normal woman would need about 75 milligrams of vitamin C a day. And lastly for vitamin E an average man needs about 15 milligrams daily and it goes the same for an average woman.

Vitamins

Vitamins A, D, E and K are fat-souble and are not good to consume too much because your body hold on to the excess.

Vitamins are a organic compound that are essential for the body.

Image result for vitamins

Image result for vitamins

Vitamin F is the original name for Omega-3 and Omega-6 fatty acids.

Vitamins help the body by shoring up bones, healing wounds, and strengthening up your immune system.

Minerals are components of foods that are involved in many body functions.

Minerals

If you consume too much minerals then as a result you may experience nausea, slight nerve damage and hair loss.

Image result for minerals food


An interesting fact is that all food groups contain foods rich in minerals.

Most adults need about 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day (4). 

Minerals are used in the body many ways like for instance building strong bones or transmitting nerve impulses. 

Water is a vital nutrient for good health.

Water

Image result for water

Drinking an extreme amount of water in a short time can cause the level in your blood to drop down.

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An interesting fact about water is that less than 1% of the water supply on earth can be used as drinking water.

We need about 2 liters of water per day (half a gallon).

 Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.

10 Unhealthiest Fast Food Meals (from Subway)

This item fits into the 6 nutrients because it contains fats.

#1 Italian BMT

Nutrient Facts:

Fat: 16 grams
Calories: 410
Sodium: 1,260 milligrams
Cholesterol: 45 milligrams


The ingredients affect the body by having a greater chance of higher blood pressure.

What makes this unhealthy is how high it is in sodium.

Cost: $6.75

#2 Turkey Jalapeno Melt

Nutrient facts:

Fat: 18 grams
Calories: 430
Sodium: 1,110 milligrams
Cholesterol: 40 milligrams

The ingredients affect the body by having a greater chance of higher blood pressure.

How it is unhealthy is because it is very high in sodium.

This item fits into one of the 6 nutrients because it has fats.

Cost: $6.00

Image result for turkey jalapeno melt subway

How this is unhealthy is because the amount of sodium contained in this sandwich is too much.

#3 Meatball Marinara

The ingredients affect the body by having a greater chance of higher blood pressure.


Cost: $5.50

This item fits into one of the 6 nutrients because it contains fats.

Nutrient facts:

Fat: 18 grams
Calories: 480
Sodium: 920 milligrams
Cholesterol: 30 milligrams

#4 Tuna

Image result for subway tuna

The ingredients affect the body by having a greater chance of higher blood pressure.

This item fits into one of the 6 nutrients because it contains fats.

Nutrient facts:

Fat: 25 grams
Calories: 480
Sodium: 600 milligrams
Cholesterol: 35 milligrams

Cost: $6.75

What makes it unhealthy is the amount of sodium there is.

#5 Sriracha Chicken Melt

Cost: $7.50

This item fits into one of the 6 nutrients because it contains fats.


For this sandwich it is definitely the sodium that makes it unhealthy.

Nutrient facts:

Fat: 26 grams
Calories: 420
Sodium: 990 milligrams
Cholesterol: 70 milligrams

The ingredients affect the body by having a greater chance of higher blood pressure.

#6 Steak and Bacon Melt

Nutrient facts:

Fat: 16 grams
Calories: 500
Sodium: 1,550 milligrams
Cholesterol: 85 milligrams

The ingredients affect the body by having a greater chance of higher blood pressure.

Cost: $8.00

What makes this unhealthy is definitely the amount of sodium there is.


This item fits into one of the 6 nutrients because it contains fats.

#7 Big Philly Cheese Steak

Nutrient facts:

Fat: 17 grams
Calories: 500
Sodium: 1,280 milligrams
Cholesterol: 85 milligrams

The ingredients affect the body by having a greater chance of higher blood pressure.

What makes this unhealthy is definitely the amount of sodium there is.


Cost: $8.95

This item fits into one of the 6 nutrients because it contains fats.

#8 Spicy Italian

The ingredients affect the body by having a greater chance of higher blood pressure.

Nutrient facts:

Fat: 24 grams
Calories: 480
Sodium: 1,490 milligrams
Cholesterol: 50 milligrams

What makes it unhealthy is that amount of sodium there is.

Cost: $5.50


This item fits into one of the 6 nutrients because it contains fats.

#9 Sriracha Steak Melt

Nutrient facts:

Fat: 28 grams
Calories: 450
Sodium: 1,330 milligrams
Cholesterol: 60 milligrams

The ingredients affect the body by having a greater chance of higher blood pressure.

The amount of sodium is what makes this unhealthy.


Cost: $7.50

This item fits into one of the 6 nutrients because it contains fats.

#10 Chicken and Bacon Ranch Melt

Nutrition facts:

Fat: 28 grams
Calories: 570
Sodium: 1,050 milligrams
Cholesterol: 95 milligrams

This item fits into one of the 6 nutrients because it contains fats.

Cost: $7.00

The amount of sodium makes it not healthy.


The ingredients affect the body by having a greater chance of higher blood pressure.

10 Healthiest Fast Food Meals (from McDonald's)

#1 Hamburger


This fits into one of the 6 nutrients because it contains sodium.

If you choose to have the hamburger with no condiments then it won't really have a impact the blood, body nor heart.

Nutrient facts:

250 calories - 9g fat (3.5g sat) - 520mg sodium

Cost: $1.00

It is healthy because the calories are low and the sodium isn't very high.

#2 Grilled Ranch Snack Wrap

Nutrient facts:

270 calories - 10g fat (4g sat) - 830mg sodium

What makes it healthy is because of the calories despite the sodium.

Cost: $1.00


The calories affect the body because it gives out energy.

This item fits into one of the 6 nutrients because it contains fats.

#3 Chicken McNuggets

Nutrient facts: (6 pieces)

280 calories - 17g (3g sat) - 600mg sodium

What makes this healthy is the calorie input and the sodium input.

This fits into one of the 6 nutrients because it has fat.


The calories affect the body because it gives off energy.

Cost: $3.99

#4 Southwest Salad w/ Grilled Chicken

This salad fits into one of the six nutrients because it contains fat.

Nutrient facts:

320 calories - 9g fat (3g sat) - 960mg sodium

What makes it healthy is not adding in the dressing and condiments.

Cost: $4.59


The ingredients affect the body because it contains and provides energy.

#5 Filet-O-Fish

Nutrient facts:

380 calories - 18g fat (3.5g sat) - 640mg sodium

This item fits into one of the six nutrients because there are fats.

What makes this healthy is because of the number of calories and sodium there is.

 

Cost: $3.79

The ingredients affect the body because it provides energy.

#6 Cheeseburger

  • Nutrient facts:
  • Calories From Fat: 100
  • Saturated Fat: 5g (27% DV)
  • Trans Fat: 0.5g
  • Cholesterol: 40mg (14% DV)

The ingredients affect the body because it gives more energy to the body.

Cost: $1.00

Image result for mcdonalds cheeseburger

How this is healthy is because the saturated fat and cholesterol is low.

It fits into one of the 6 nutrients because it contains fats.

  • Nutrient facts:
  • Calories From Fat: 130
  • Saturated Fat: 3.5g (18% DV)
  • Trans Fat: 0g
  • Cholesterol: 40mg (13% DV)

#7 McChicken

The ingredients affect the body because it gives the body more energy.

Cost: $1.29

Image result for mcdonalds mcchicken

It fits into one of the 6 nutrients because it contains fats.

How this is healthy is because the saturated fat and the cholesterol is low.

  • Nutrient facts:
  • Calories From Fat: 120
  • Saturated Fat: 6g (30% DV)6 grams (30% DV)
  • Trans Fat: 0g
  • Cholesterol: 135mg (45% DV)

#8 Bacon Ranch Grilled Chicken Salad

The ingredients affect the body because it provides more energy.

Cost: $4.59

Image result for mcdonald's bacon ranch grilled chicken salad

How this is healthy is because it isn't that low but it's medium in cholesterol and the saturated fats.

It fits into one of the 6 nutrients because it contains fats.

Nutrition facts:

  • Calories From Fat: 0
  • Saturated Fat: 0g (0% DV)
  • Trans Fat: 0g
  • Cholesterol: 0mg (0% DV)

#9 Side Salad

The ingredients affect the body because it gives energy.

This item fits into one of the six nutrients because it contains proteins which is lettuce and more.

Image result for side salad mcdonalds

Cost: $1.00

What makes this super healthy is because it has no saturated fats nor cholesterol or calories from fat.

Nutrient facts: (4 pieces)

  • Calories From Fat: 240
  • Saturated Fat: 4g (21% DV)
  • Trans Fat: 0g0 grams
  • Cholesterol: 105mg (34% DV)

#10 Buttermilk Crispy Tenders

The ingredients affect the body because it provides energy.

This fits into one of the six nutrients because it contains fats.

Image result for mcdonald's buttermilk chicken tenders

Cost: $3.79

What is healthy about this is that it isn't low in saturated fats nor cholesterol but it's medium.