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Nutrition and Health Booklet 

                                            By: Sara Talavera

Carbohydrates are a main sources of energy for the human body. Carbohydrates include: sugar, starch, and fiber which are in fruits, vegetables, and grains. Starches are usually found in vegetables and grains, because they are much more complex it takes more to digest them. Simple sugars are found in fruits, refined sugars, and honey- they are much easier to digest and take a lot less energy. Fibers don't contribute a lot of energy, but they are very good to regulate sugars and helps with internal elimination, or in other words pooping. Carbohydrates are used to control protein, fat, and metabolism. Metabolism is the processes that turns foods into energy. Because it is a main source of energy, this has to make up most of your diet, about 55-60%


Fats are a concentrated form of energy that can be found in many of our foods. Carbohydrates and protein turn into stored fats, when not in use. Our body uses fats as a secondary version of energy when carbohydrate is used up. Fats are also used as a carrier for some vitamins. Those are called essential fatty acids that we have to eat because our body can't produce, which we need for good health. Fats are split into two categories: good fats and bad fats. The good fats are polyunsaturated fats and monounsaturated fats. They are usually liquid at room temperature and they reduce the bad cholesterol in the blood, these fats come from nuts, seeds, avocados, and the following oils: canola, corn, olive, safflower, sunflower and soybean. Saturated Fats is a bad fat that can be found in animal-based foods, such as meats, poultry, eggs, butter, cream, and other dairy products, as well as "tropical oils" like, coconut oil, palm oil, and palm kernel oil, and cocoa oil. These food items contain cholesterol or "bad" cholesterol.   


Protein is used to build blood, skin, hair, nails, organs, and muscles. It is also used as a energy source when carbohydrates are not available or when fat supplies are not enough. Proteins are made out of twenty two amino acids, eight of them can not be made in the body and must be eaten. Those are called essential amino acids. All of the amino acids must be present in order to make protein based tissues for the body. We also need proteins to produce hormones, which control different functions in the body and make complex chemicals called enzymes. Excess protein will be stored in the liver and stored as fat. 10-15% of our diet, should be made up of proteins. You can find proteins in animal based foods, such as: meats like, fish, beef, poultry, as well as dairy products, and nuts and beans. As well as eggs and green, leafy vegetables. 


Our bodies can not make vitamins, so they have to be taken in through our diets. They don't have any energy values to them, but they are important for most metabolic reaction, or how your body changes food into energy. Vitamins also helps our body develop structures, and help convert fat and carbohydrates, into energy for the body. There are two types of vitamins, fat soluble and water soluble.  Fat soluble vitamins include A, D, E, and K. These can be stored in the body, but to much of it can lead to poisoning. Water soluble vitamins include C, B complex and bioflavonoids. Because many people can attain these vitamins through their diets, many experts recommend multivitamins to get those vitamins that we miss. 



Minerals are in the environment and is taken into the food chain into plants and animals. All minerals are important to the human body for functions that can't be made without it and has to be supplied through our diets. They help with metabolism, biological reactions, water balance, hormone production, and bone development.

The human body is made up of about 70% to 80% water. Water helps to give structure to our bodies, it allows a good environment for cell metabolism, and provides a way for the body to maintain temperature. Water outside of body cells is called extracellular fluid, the majority of extracellular fluid is in blood plasma. Water inside the body cells is called intracellular fluid and composes most of the body's total water weight. 


Top 10 Unhealthiest Starbucks drinks

Number 1.) Strawberry Smoothie 

Nutriention Facts: 

Grande (16 oz., 2% milk): 300 calories, 2 g fat (1 g saturated fat), 130 mg sodium, 60 g carbs (7 g fiber, 41 g sugar), 16 g protein. 

Sugar equivalent of a Strawberry Dum-Dum lollipop  

Usually smoothies can be very good for you and help you lose weight, if made in the right way. This smoothie contains whey protein that can spike your cholesterol, and can increase your weight. It can take up all of your days sugar (the recommended amount you're aloud to have). 


Top 10 Unhealthiest Starbucks drinks

Number 2.) Chai Latte 

Nutrition Facts: 

Grande (16 oz. 2 %): 240 calories, 4.5 g fat (2 g saturated fats), 115 mg sodium, 45 carbs (0 g fiber, 42 g sugar), 8 g protein 

Sugar equivalent of: 42 Twizzlers Cherry Bites

Tea can be very good for you, especially chai, which can help fight inflammation, stress, and of course weight gain. But because of all the milk and sugar following the tea, the leaves lose its beneficial ingredients. 

Top 10 Unhealthiest Starbucks drinks

Number 3.) Hot Chocolate 

Nutrition Facts: 

Grande (16 oz., whole milk, whipped cream): 400 calories, 16 g fat (10 g saturated fat), 170 mg sodium, 50 g carbs, (4 g fiber, 43 g sugar), 14 g protein 

Sugar equivalent of: 10.7 Entenmann's Rich Frosted Donuts Holes  

No surprise there that hot chocolate would be unhealthy. This drink only comes out during the winter so you can say that it's a once a year type of thing, but because it has the amount of sugar that can add up to almost 11 donut holes, I wouldn't chance it.  

Number 4.) Cinnamon Roll Frappuccino Blended With Coffee 

Nutrition Facts: 

Grande (16 oz., whole milk, whipped cream): 510 calories, 16 g fat (10 g saturated fats), 250 mg sodium, 87 g carbs (0 g fiber, 85 g sugar), 5 g protein 

Sugar Equivalent of: 291 Teddy Grahams


A nice, sweet, cool drink sounds amazing after a long hot day over the summer. But choosing a drink with the equivalent to almost 300 Teddy Grahams in it, might not be the greatest choice. 

Top 10 Unhealthiest Starbucks drinks

Top 10 Unhealthiest Starbucks drinks