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Nutrition Booklet

By: Ayden Basler

Carbohydrates are the main source of energy for body functioning and muscle activity. Carbohydrates are needed for the control of protein and fat metabolism. Carbohydrates contribute very little energy needs, but it is helpful in regulating sugars in the body and helps with intestinal elimination. 55-60% of our diets should consist of carbohydrates. Fun Fact: A carbohydrate has 4 calories per gram.


Fats are the most concentrated form of energy from the foods we eat. Fats are secondary source of energy when carbohydrate sources are used up. The saturated fat is the bad fat it has been associated with high cholesterol levels. Cholesterol is a fat related substance and is necessary for good health, but too much of a good thing can be a bad thing. Fats should contain no more than 30% of a human beings daily diet. Fun Fact: Fats are what give our food flavor and texture.


Proteins are the main building material for blood, skin, hair,  nails, organs, and muscles. Proteins are a fuel source only when carbohydrate and fat supplies are not enough. Protein is composed of twenty two amino acids, eight of which the body cannot produce and must be eaten. 10-15% of our diet should consist of proteins. Fun Fact: The word protein is derived from the Greek word ‘proteios’ which means “primary” or “in the lead.”


Vitamins are sources of energy and strength. Vitamins help in the development of body structures. Too many of the fat soluble (A, D, E, or K,) vitamins can lead to toxic/poisonous levels. You should take a multivitamin supplement to fill in the gaps that you might miss. Fun Fact: You can receive most vitamins through a diet and sunlight.


Minerals occur in the environment and are absorbed up the food chain into plants and animals. Minerals help with metabolism, biological reactions, water balance, hormone production, and bone development. Without minerals your body would not develop normally. You should always consume minerals can they can help with everything. Fun Fact: Scientists have stated that there are over 3,000 different types of minerals.


Water is a compound of two hydrogen atoms to one oxygen atom. Water helps give structure and form to the body, it allows an environment necessary for cell metabolism, and provides a way for the body to maintain temperature. Water is not bad for the body. Water should be consumed all the time because 75% of the body is water. Fun Fact: 1.7% of the world’s water is frozen and therefore unusable.