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Health Nutrition booklet

By, Esthefany Lopez

The 6 Nutrients


Group of organic compounds in foods and living tissues and including sugar, starch, and cellulose. Carbohydrates are the main source of energy for body functioning and muscle activity. Having to much carbs can make your sugar level in the blood go up. One should eat about 55-60%. A carbohydrate has 4 calories per gram.

Fats are the most concentrated form of energy from the foods we eat. Fats are a secondary source of energy when carbohydrates source are used up. They also act as carriers for some vitamins. Too much body fat may lead to obesity that can then set off many other health issues like breathing difficulties, arthritis and heart disease. Fats should not provide more than 30% of your daily calorie intake and less than 10% of the 30% should be from saturated fats, and 1% or less of your diet should include trans fats. The two good fats are polyunsaturated and monounsaturated.


Protein is the main building material for blood, skin, hair, nails, organs and muscles. Protein is used as a fuel source only when carbohydrate and fat supplies are not enough. Eating massive amount of protein is unnatural and may cause harm like gain weight. 10-15% of our diet should be made up of protein. Protein is a long chain-like molecule that is made up of smaller units known as amino acids, joined together by peptide bonds.


Vitamins help in the development of body structure. They help convert fat and carbohydrates into energy. There are two types of vitamins, fat soluble and water soluble. Fat soluble vitamins include A, D, E, and K. Water soluble vitamins include C, B complex and bioflavonoids. Having too much of fat soluble can lead to toxic/poisonous levels. Experts advise people to take a multivitamin supplement to fill in the gaps that we miss. Vitamins helps boost the immune system.


Minerals are a solid inorganic substance of natural occurrence. They help with metabolism, biological reaction, water balance, hormone production, and bone development. Too much Selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage. Most adults need about 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day. There are over 4,000 different types of minerals.


Water is a colorless, transparent, odorless, tasteless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms. 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. Drinking an extreme amount in a short time can be dangerous, it can cause the level of salt, or sodium, in your blood to drop too low. You should be drinking at least 8 ounces of water.


  10 Unhealthy Snacks

Oreos contain high amounts of fat and sugar, as hydrogenated oil which is considered to be bad for a person’s health. It contains ingredients that people can't pronounce which means that not good for your body. Oreos cost about $2.99.



Doritos contains ingredient that are not good for you whole body and they make you gain weight. They are loaded with artificial flavors, chemical, GMOs, and many other health hazards. Doritos cost about $3,00.

Firecracker Popsicles are bad because they contain artificial flavors and a lot of sugar and contains high fructose corn syrup and is highly processed. It contains ingredients that are highly bad for your whole body. They cost about $1.00 to $2.00.

Popsicles Firecracker

Sour Patch Kids

Sour Patch Kids are bad for you and like other candy it has no nutritional benefits and should be consumed in moderation. You could get diabetes, tooth decay, and weight gain. Some ingredients you should be aware of are artificial flavors, artificial colors, citric acid, sugar, and high fructose corn syrup when you see these you should know that their not good for you. Sour Patch Kids cost about $1.50.

Kraft Mac and Cheese

Kraft Mac and Cheese contains toxic artificial yellow dyes. It contains ingredients like sat fat, sugar, and other ingredients that some of us can't pronounce which probably means that it’s not good for your body. It doesn't have enough Vitamins and it needs more healthier ingredients. It costs about $1.48.

Coca Cola

Coca Cola has a lot of sugar and has a lot of weird ingredients and your blood pressure could rise/blood sugar levels increase dramatically within 20 minutes. It costs about $3.60.

Cosmic Brownies

Cosmic Brownies have a lot of chocolate which is not the best for you and it has 35% of saturated fat. It has a lot of ingredients that we can’t pronounce which should tell you it isn’t good for you. The cosmic brownies cost about $1.79.

Trolli Crawlers

Trolli Crawlers have a lot of sugar and that is bad for your teeth, causes cavities, and no nutritional values. All of these ingredients can cause you to gain weight. There's a lot of ingredients that people can't pronounce which tells you that its not good for you. Its costs about $2.08.

Hot Cheetos

Hot Cheetos are so bad for you, did you know they are even sending kids to ER rooms because to spicy contains a lot of red food dye. Hot cheetos are one of the top foods that people will eat a lot of which can make you gain weight. It affects the body because you can get abdominal & chest pain if overly eaten. The Hot cheetos cost around $2.98.

Krispy Kreme Doughnuts

Krispy Kreme Doughnuts are bad for you because they contain a lot of sugar and can easily contain more than 300 calories in ONE doughnut. Doughnuts are also loaded with trans fat which isn’t good for your heart. Doughnuts don’t supply essential nutrients. A doughnut is about $1.29 and a dozen is about $11.39.

10 Healthy Snacks


Are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They have been used throughout history in a medicinal context to help with digestive elements, teeth whitening and skin irritations. A pound of organic strawberries cost about $3.22.


Bananas are high in potassium and pectin,a form of fiber and can also be a good way to get magnesium and vitamins C and B6. They are known to reduce swelling, protect against developing type 2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells all due to the high level of vitamin B6. A pound of bananas is about $0.58.


Watermelon helps balance fluids in your cells. Each bite has significant levels of vitamins A, B6, and C, lots of lycopene, antioxidants and amino acids.This snack is fat free,very low in sodium and has only 40 calories per cup. It allows your body to function optimally. A watermelon costs about $2.99.


 Avocados are incredibly Nutritious, their loaded with Heart-Healthy monounsaturated fatty Acids, and they are loaded with fiber. Eating avocados can lower cholesterol and triglyceride levels. People who eat avocados tend to be healthier. They are loaded with powerful antioxidants that can protect the eyes and ay help relieve symptoms of arthritis. Avocados costs about $1.27 each.


Blueberries help with weight loss, prevent diabetes and protect against nerve degeneration. Blueberry juice improved glucose tolerance. Including blueberries in your diet might improve your memory and forestall dementia. Prices for fresh blueberries usually range from $1.50 to $4.00 per pound.


They have impressive amounts of vitamin C, vitamin A, and flavonoids like beta carotene, and alpha carotene that help provide benefits, such as healthy immune function, normal blood pressure, good vision and strong bones. Mangoes cost about $4.20 per pound.


Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and help loss weight. Almonds costs about $3.00 per pound.


The best nutrient of fiber, potassium,vitamin C, and choline in grapefruit all help to maintain a healthy heart. It supports clear, healthy skin, can help to lower our risk for many diseases and conditions, and may even help with weight loss as a part of a healthy and varied diet. For one pound of grapefruit it costs about $1.33.


Tomatoes are loaded with many health benefits like they are good for your skin, help prevent several types of cancer, maintain strong bones, help provide essential antioxidants, their good for your heart, hair, and eyes. They cost about $3.00 and up per pound.


Raspberries are rich in vitamins, antioxidants, and fiber. They can help loss weight. Raspberries are good for your skin and your whole body by helping getting rid of cancer. They cost about $4.92 per pound.