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Nutrition Booklet 

By: Devita Chavez 




What it is: Sugar, starches and fibers found in foods

How it helps the body: It is the main source of energy for the body

How it is bad for the body: You can gain weight if you eat to much of it and you can become insulin resistant


Daily Intake: 45-65% of you daily calorie intake 

Interesting fact: Carbs have 4 calories per gram 


What it is: Fatty acids and glycerol

How it helps the body: If carbs cant give you energy fat is the secondary energy source for the body. Also, it is a carrier for vitamins, protects organs and keeps the body warm

How it hurts the body: Some fats can lead to weight gain and high cholesterol, in addition some fats can lead to weight gain

Daily intake: 30% of daily calorie intake 

Interesting fact: Your brain is about 60% fat


What it is: Blocks of amino acids

How it helps the body: Protein is basically the main building block for blood, skin, hair, nails, organs, and especially muscles

How it hurts the body: You may gain weight if you eat to much

Daily intake: 10-15% daily calorie intake

Interesting fact: Protein comes from the greek word 'proteios' which means "primary" or "in the lead"


What it is: Organic compounds that are needed for the human body to grow

How it helps the body: Vitamins are important for metabolic reactions, body structure, and helps turn fat and carbs into energy

How it hurts the body: To much vitamins can lead to toxic/poisonous levels

Daily intake: depends on the vitamin 

Interesting fact: A polar bears liver is so rich in protein if a person ate a whole polar bear liver it could become fatal 


What it is: solid in organic substance

How it help the body: Minerals help with metabolism, bone structure, hormone production, water balance, and biological reactions

How it hurts the body: Like vitamins, having to much minerals in your body can be be toxic 

Daily Intake: depends on the mineral 

Interesting fact: There are about 3,000 different types of minerals 


What it is: 2 hydrogen atoms and 1 oxygen atom to form H2O

How it helps the body: Water gives structure to our body and forms it, water also regulates our body temperature and maintains body fluids

How it hurts the body: Drinking to much water at a time can lead to water intoxication or hyponatremia when sodium levels are to low

Daily intake: Eight 8 ounce glasses a day

Interesting fact: There is the same amount of water on earth as there was when earth was formed 

Healthiest           Unhealthiest 





  • Pumpkin seeds 


-high amount of minerals 

-good for heart,liver,immune system, 

and help fight diabetes

Flavored yogurt


-contains other sugars that are not 


- those other sugars can 

make you gain weight 

  • String cheese


-High in protein 

-you will feel full 

  • Pretzels


-have lots of sodium

-the salt may raise your blood pressure  

  • Celery


-good source of vitamin k 

-helps lower high cholesterol 

  • Potato chips


-contains a lot of unhealthy fats 

-high blood pressure and kidney disease 

  • Mixed nuts 


-healthy unsaturated fats 

-helps lower bad cholesterol 

  • Microwave popcorn 


-may be linked to cancer 

-can cause thyroid problems and high 


  • Tomato juice 


-rich in vitamins

-may prevent different diseases 

  • Fruit cocktail 


-high sugar syrup 

-insulin might spike due to the high

 amounts of sugar 

  • Strawberries


-good source of vitamin c

-boosts the immune system 

  • Fruit snacks


-has bad dyes 

-Dyes can cause allergic reactions and cancer 

  • Hard boiled eggs


-packed with essential vitamins and 


-helps body convert food into fuel 

  • Candy 


-too much sugar

-spikes in insulin  

  • Dark chocolate 


-filled with antioxidants

-can reduce insulin resistance 

  • Cereals


-loaded with sugar 

-sugar can spike insulin 

and make you gain weight 

  • Kale chips


-high in fiber

-prevents constipation 

  • Ranch


- carries a lot of fat

-can make you gain weight 

  • Jerky 


-high in protein 

-fueling snack 

  • Fries


-contains bad fats 

-can lead to heart disease 

and diabetes if eaten to much