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Nutrition Booklet

by Theodore Rusch

1. Water

Water is one of the main building blocks of our bodies, making up between 70-80% of it.

It helps the body by replenishing the amount of water lost in saliva, blood, and muscle activity.

However, too much water can cause the sodium levels in your blood to drop too low, which can be fatal.

Usually, you can get by by drinking water whenever you feel thirsty, but the "8 glasses a day" rule is still good to follow.

Earth is the only planet in our solar system that has liquid water on it's surface.

2. Carbohydrates

Carbohydrates are the body's main source of energy. They are used in muscle activity and regulating body processes.

Carbohydrates help the body by giving it energy, and also things like fiber, which help clear the digestive tract and intestines.

Excessive carbs can contribute to weight gain, but even more excessive carbs causes more to be transferred to the liver and stored as fat.

Most of our diet should be carbohydrates, about 55-60% of it. These can be found in bread, potatoes, and more.

One gram of Carbohydrates contains 4 calories.

3. Proteins

Protein is the main building materials for blood, skin, hair, nails, organs, and muscles.

Proteins are used in the building of the above, but also for Amino Acids, Hormones, and Enzymes.

Too much protein can go to the liver and be transformed into fat.

Usually, 10-15% of our diets should consist of protein.

After water, protein is the most abundant substance in the body.


4. Fats

Fats act as carriers for vitamins, but are also the secondary source of energy if there are no carbohydrates to use.

Certain fats (polyunsaturated or monounsaturated) help the body by lowering the bad cholesterol in the heart.

Saturated fats (the bad stuff) has been linked to high cholesterol, and be can be a serious health risk.

No more than 30% of your diet should be from fats.

5. Vitamins

Our bodies cannot make their own vitamins, so they must be supplied through our diets. Fat soluble vitamins are A, D, E, and K, and water soluble vitamins are C and B.

Vitamins help the body in the development of body structures, such as bones. They also help convert fat and carbs into energy.

Too many vitamins can lead to toxic/poisonous levels, and it can cause nasty side effects or death.

The amount of vitamin varies on the vitamin. For example, you should get about 60 to 95 milligrams of Vitamin C.

Vitamin D is the easiest to obtain, because you're able to absorb it through sunlight.

6. Minerals

Minerals also cannot be made by the body, and have to be supplied through our diet. They occur naturally in the world, making them easy to get.

Minerals can help with Metabolism, Biological Reactions, Water Balance, and more.

Too many (of some) minerals can be harmful, for example, too much Selenium could lead to hair loss, gastrointestinal upset, and fatigue.

Again, the amount of vitamin you need depends on the Vitamin. For example, you should be consuming about 1,000-2,000 milligrams of calcium per day.

Around 99% of all minerals on Earth are made of the same elements; Oxygen, Silicon, Aluminum, Iron, Calcium, Sodium, Potassium, and Magnesium.

10 Healthiest Drinks From Starbucks 

VS

10 Unhealthiest Drinks From Starbucks

(All Nutrition Facts Are Based Off Of A Grande Size (16 Oz) With 2% Milk)

The strawberry smoothie, while still not the healthiest option, is definitely a better alternative to the Vanilla bean Frappuccino. The smoothie packs 10 times less sugar than its alternative. Having this drink to start off your day already bottlenecks your daily sugar intake, probably even goes over the amount you should be having. It also packs way more protein and less fat, and is 100 calories less than the Frappuccino.

10. Vanilla Bean Creme Frappuccino Blended Creme ($3.95)

Nutrition Facts:

• 400 Calories

• 16g Fat (10g from Saturated Fat)

• 59 Carbs (57g of Sugar)

• 5g Protein

                                                                               

10. Strawberry Smoothie ($3.75)

Nutrition Facts:

• 300 Calories

• 2g Fat (1g Saturated Fat)

• 60g Carbs (41g Sugar)

• 16g Protein

The chai tea latte is a great alternative to the Mocha frappuccino (which is not very impressive). The tea latte manages to pack way less calories than the mocha, and also less fat, but the sugar is higher than ideal because of the sweetener in it. It also packs more protein, and all for 20 cents less than the mocha frappuccino.

Nutrition Facts:

• 410 Calories

• 15g Fat (9g Saturated Fat)

• 65 Carbs (61g Sugar)

• 5g Protein

9. Mocha Frappuccino Blended Coffee ($4.45)

                                                                               

Nutrition Facts:

• 240 Calories

• 4.5g fat (2g Saturated Fat)

• 45 Carbs (42g Sugar)

• 8g Protein

9. Chai Latte ($4.25)

The chai tea latte is a great alternative to the Mocha frappuccino (which is not very impressive). The tea latte manages to pack way less calories than the mocha, and also less fat, but the sugar is higher than ideal because of the sweetener in it. It also packs more protein, and all for 20 cents less than the mocha frappuccino.

8. White Chocolate Mocha Frappuccino Blended Coffee ($4.45)

Nutrition Facts:

• 520 Calories

• 16g Fat (10g Saturated Fat)

• 65 Carbs (64g Sugar)

• 5g Protein

                                                                               

Nutrition Facts:

• 400 Calories

• 16g Fat (10g Saturated Fat)

• 50g Carbs (43g Sugar)

•14g Protein

8. Hot Chocolate ($?.??)

For 100 less calories, the Chai frappuccino is definitely the better choice over the green tea frappuccino. It packs the same amount of saturated fat, but the chai has 20 fewer grams of sugar than the green tea frappuccino. It's unfortunately a bit more expensive, but that's what we should expect.

7. Oprah Cinnamon Chai Crème Frappuccino Blended Crème ($4.25)

Nutrition Facts:

• 330 Calories

• 15g Fat (9g Saturated Fat)

• 45 Carbs (43g Sugar)

• 4g Protein

                                                                               

Nutrition Facts: 

• 430 Calories

• 16g Fat (9g Saturated Fat)

• 68 Carbs (65g Sugar)

• 6g Protein

7. Green Tea Crème Frappuccino Blended Crème ($3.25)

We should probably be thankful that  both of these specials are currently unavailable, because they really weren't the healthiest, but since it's starbucks, what should you expect? Anyways, the chai frappuccino packs 100 fewer calories than the former, but still the same amount of fat, and a pretty identical amount of sugar and protein.

6. Cotton Candy Creme Frappuccino Blended Creme ($?.??)

Nutrition Facts:

• 430 Calories 

• 16g Fat (10g Saturated Fat) 

• 68g Carbs (66g Sugar) 

• 5g Protein

                                                                               

Nutrition Facts:

• 360 Calories

• 15g Fat (9g Saturated Fat)

• 52g Carbs (51g Sugar)

• 5g Protein

6. Chai Creme Frappuccino Blended Creme ($?.??)

Unfortunately, both drinks pack the same amount of calories, and the "healthier" one packs more saturated fat than the latter, which is really not good, but the latter packs more sugar and carbs than the former. I'm using the terms Former and Latter because I can't remember the names of the drinks.

Nutrition Facts:

• 470 Calories

• 16g Fat (16g Saturated Fat)

• 57 Carbs (52g Sugar)

• 6g Protein

5. Midnight Mint Mocha Frappuccino Blended Coffee ($?.??)

                                                                               

5. Java Chip Frappuccino Blended Coffee ($?.??)

Nutrition Facts:

• 470 Calories

• 18g Fat (12g Saturated Fat)

• 72 Carbs (66g Sugar)

• 6g Protein

The White Chocolate Mocha is a great alternative to the former, because, for the same cost, it packs fewer calories, sugar, and way more protein. The bad part about it is that it also packs more saturated fat than the former.

Nutrition Facts:

• 450 Calories

• 17g Fat (10g Saturated Fat)

• 71 Carbs (68g Sugar)

• 4g Protein

4. Caramel Coca Cluster Frappuccino Blended Coffee ($4.45)

                                                                               

Nutrition Facts:

• 430 Calories

• 18g Fat (12g Saturated Fat)

• 55 Carbs (53g Sugar)

• 14g Protein

4. White Chocolate Mocha ($4.45)

Nutrition Facts:

• 430 Calories

• 14g Fat (9g Saturated Fat)

• 230mg Carbs (69g Sugar)

• 4g Protein

3. Caffe Vanilla Frappuccino Blended Coffee ($3.95)

Unfortunately, for more money, you can get a better tasting drink that also packs fewer calories and sugar. It still has the same amount of saturated fat and protein as the former.

                                                                               

3. Strawberries & Creme Frappuccino Blended Creme ($4.45)

Nutrition Facts:

• 370 Calories

• 15g Fat (9g Saturated Fat)

• 56g Carbs (54g Sugar)

• 4g Protein

Nutrition Facts:

• 350 Calories

• 13g Fat (8g Saturated Fat)

• 56 Carbs (55g Sugar)

• 3g Protein

2. Lemon Bar Creme Frappuccino Blended Creme ($?.??)

Both of these specials are no longer available in-store, and their costs are currently unavailable. The former packs many fewer calories than the latter, as well as less saturated fat, and sugar. You lose a few grams of sugar in this process, however.

                                                                               

2. Red Velvet Cake Creme Frappuccino Blended Creme ($?.??)

Nutrition Facts:

• 480 Calories

• 18g Fat (12g Saturated Fat)

• 75g Carbs (70g Sugar)

• 5g Protein

Nutrition Facts:

• 450 Calories

• 21g Fat (13g Saturated Fat)

• 62g Carbs (56g Sugar)

• 5g Protein

1. S'mores Frappuccino Blended Creme ($?.??)

Finally, we've arrived at the top of the list. These both were specials and are no longer available, so the costs are currently unknown, but the former packs fewer calories and sugar, but more saturated fat and the same amount of protein as the latter. If the Cinnamon Roll Frappuccino ever rolls around at Starbucks, it's probably a good idea to steer clear of it.

                                                                               

Nutrition Facts:

• 510 Calories

• 16g Fat (10g Saturated Fat)

• 87g Carbs (85g Sugar)

• 5g Protein

1. Cinnamon Roll Frappuccino Blended Coffee ($?.??)