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An average teenage boy 14-19 should eat 900 micrograms a day and a teenage girl 14-19 should eat 700 micrograms. If you eat too many vitamins it could lead to nausea, hair loss, and mild nerve damage. If you don't eat enough vitamins like C your bones and teeth will get weak. An interesting fact about vitamins is that they were all discovered in a span of 28 years.  

Carbs are the sugars, starches, and fibers found in fruits, vegetables, grains and milk products. You should eat 202 to 325 grams of carbs a day. If you eat too much carbs then you could develop Insulin Resistance disease and gain weight. If you don't eat enough then you could experience dizziness, headaches, and fatigue. A fact about carbs is that one carbohydrate has 4 calories.



The Six Nutrient Categories  

You should drink about 8 eight ounce cups of water a day or half a gallon. If you drink a lot of water in a short time that can be really dangerous because it can cause your sodium levels to drop really low, this is called hyponatremia. If you drink too little water then you can get dehydrated and your urine will turn dark yellow, orange, or even brown. Signs of dehydration are increased thirst, tired or sleepy, headache, dry skin, and dizziness. Nearly 97% or earths water is undrinkable because it is incredibly salty.

The average male should eat about 56 grams and females should eat about 46 grams. If you eat too much protein your body can't store it for later use so it will turn to fat and lead to weight gain. If you eat too little protein then your will waste muscle and increase weakness.  Protein is the second most plentiful substance in the body.



If you eat a balanced diet you should eat all the minerals. Teenagers need about 1,100 mg of calcium a day. If you eat mineral rich foods then you shouldn't take supplements because it could be dangerous. If you eat too little amounts of minerals that could lead to weakness and muscle cramps.

The average person should consume .4 to .5 percent of your body weight, so if you weigh 180 pounds you we eat 90 grams of fat. When you eat too much fat that has saturated fat it will clog your arteries and that gives you a higher risk for heart attack and diseases. Also when you eat too much fat you will gain weight. Eating too little fats can lead to stress and anxiety. Our brains are made up of about 60% fat.



These original flavor Cheez its have 12 servings per container and 27 crackers per serving. This snack is the bad choice on this page. Some ingredients that are bad are  TBHQ which is a toxic synthetic preservative created from butane. TBHQ causes liver enlargement, neurotoxic effects, convulsions, and paralysis in laboratory animals. It also effects human behavior. If you eat 2000 calories a day then one serving of cheez its counts for 7.5% of your diet. Each serving contains  230 mg of sodium, 17 g of carbs, 3 g of protein, 6%  of the recommended intake for iron, 4% for calcium, and 2% for vitamin A. One box costs 2.71 $ at walmart and .22$ per ounce. 

10 Unhealthy Snacks vs. 10 Healthy Snacks

Garden of Eatin' salt free blue chips has 9 servings per container with 16 chips in each serving. This is a better choice because they have less salt, less fat, and more dietary fiber. There really aren't any unhealthy ingredients in these chips because it's only organic blue corn, expeller pressed oleic safflower and/ or sunflower oil, and sea salt. Blue corn has anthocyanins which enhances glucose metabolism. Blue corn has carbs and minerals. At Walmart a bag of these chips cost 2.87$ and 36 cents per ounce.

Yoplait raspberry mousse whips is a 4 ounce serving cup that has 140 calories, 20 from fat, 75 mg of sodium, and 2.5 grams of fat. This yogurt has lactic acid esters of mono, Di-glycerides, and nitrogen. According to nitrogen can safely be used to prepare food and drinks but it shouldn't be ingested. Di-glycerides are used for helping oil and water blend, they are put in frozen foods to improve texture and stability, they also extend shelf life. Yoplait yogurt has protein and carbs. Each 4 oz cup costs 60 cents. 

Unhealthy vs. healthy yogurt

Chobani plain whole milk greek yogurt has one 5.3 serving size cup. It has 130 calories per cup, 6 grams of fat, and 55 mg of sodium. This is the healthier choice because it is gluten free, no added preservatives, and no artificial flavors or sweeteners. There isn't any bad ingredients. The protein in this yogurt benefits our teeth, bones, and skin. Probiotics help boost your immune system, and decrease stomach issues. Chobani whole milk yogurt fits into the protein, carbohydrate, and mineral categories. 

Baby Bell original mini's have 70 calories for one wheel. Each mini wheel is one serving and for a 6 pack at Walmart it is 2.68$. For one serving it is about 45 cents. This is a better choice because there is less calories and it is a good source of protein. This is healthy because protein is good for us.

Unhealthy vs. healthy cheese

Sargento string cheese has a 12 pack of natural string cheese with a serving size of 1 piece. This is the tiniest bit less of a healthy cheese choice because it has a small amount of fat but not too much, 80 calories, 50 from fat, and 8 grams of protein. Fat in cheese and other foods is good because if the product is fat free then the makers will often use extra salt and sugar to add more flavor. There aren't any bad ingredients but there is 210 mg of sodium. Protein is good for our skin, teeth, and also rebuilding tissue. cheese fits into the protein category. A 12 pack costs 3.96$ and the cost per serving is 33 cents. 

Mott's Medleys assorted fruit flavored snacks have 80 calories per .8 ounce pouch. This is the unhealthy option because there is many unnecessary ingredients like corn syrup, caranuba wax, and vegetable and fruit juice for color. One pouch has 30 mg of sodium, 19 grams of carbohydrates, 10 grams of sugar, and 100% of your total intake of vitamin C. These fruit snacks are part of carbohydrate and vitamin nutrient groups. At Walmart a 22 value pack costs 3.94$ and about 18 cents for one pouch.

Healthy vs. Unhealthy fruit snacks

One .9 ounce bag of Welches mixed fruit snacks has 80 calories, 20 grams of carbs, and 11 grams of sugar. These fruit snacks have corn syrup and sugar. They also have artificial flavors, red 40, and blue 1 which are chemically made dyes that cause allergic reactions. These fruit snacks fit into the carbohydrate system. A box of 10 pouches cost 2.75$ at Walmart and one individual pouch is about 28 cents.

Kind cinnamon oat bars are one serving per bar. This is the healthier choice because there is only 5 grams of added sugar, low sodium, gluten free, and kosher. There really aren't any bad ingredients but the only sugar is added and not natural. The 3 grams of protein and 24 grams of carbohydrates give you energy. This bar also counts for 2% of your calcium intake, 6% for iron, and 2% for potassium. One kind bar 5 pack at Walmart is 2.98$ and the cost per serving (one bar) is 60 cents.

Healthy vs. Unhealthy granola bars

Fiber one oats and chocolate chewy bars are a one bar serving size. This choice is less healthy that a kind bar because it has a lot of extra ingredients like maltodextrin, cellulose gum, and soy lecithin which are thickening agents and are used for uniform texture. Eating too much soy lecithin can lead to organ dysfunction, fatty liver, and muscle damage. This bar fits into the carbohydrate section the most because it one 1.4 oz bar contains 29 grams of carbs. One bar costs 1.48$ and 1.06$ per oz.

Whole foods 365 brand microwave popcorn is way more healthy Jolly Time. One box contains 3 3 oz. bags. This is a better choice because there is a little over half the amount of sodium in this bag than the other bag. There is 30 less calories, there is only 4 ingredients, and only 2.5 grams of fat. One bag of this popcorn has 23 grams of carbs and 3 grams of dietary fiber.  

Unhealthy vs. Healthy Popcorn

Jolly Time Blast O Butter is really unhealthy. A serving size is about 1/3 of a bag but are we really going to eat only 1/3? No we're going to eat the whole bag. Some nutrition facts about one bag is that it has 160 calories, 110 from fat, 12 grams of total fat, and 330 mg of sodium. Some ingredients that are bad in this popcorn are artificial color, soy lecithin, and TBHQ. These ingredients and their affects are talked about on previous pages. This popcorn fits into the carbohydrate category because it counts for 5% of our daily intake at 14 grams. A 6 pack cost 3.83% at Walmart and the cost per serving is 21 cents. 

Nature's Harvest Island trio consists of pineapple, mango and kiwi. A serving is 40 grams and there are 6 servings per bag. This is a better choice of the two because there aren't a lot of additives and extra ingredients. The sugar and sodium contents are low and 21 g and 30 g. There is food coloring but it isn't necessary. These colors are linked with allergic reactions and tumor growth. This fruit fits into the fruit category. There isn't a price listed but it's most likely around 4$. 

Healthy vs. Unhealthy dried fruit

Sun Maid raisins aren't unhealthy but they can be because it's easy to over eat. One 4.5 ounce box has 130 calories, 10 mg of sodium, 310 grams of potassium, 31 grams of carbs, and 29 grams of sugar. There is also small amounts of dietary fiber, protein, calcium, and iron. All these things are good for you in moderation. These fit into the fruit section. I can't find a price but they sell them at Walmart.

In one party size bag of Nacho Cheese Doritos there is 11 chips per serving and in the bag there is about 16 servings. Per serving there is 140 calories, 70 from fat, 8 grams of fat, 210 grams of sodium, and 16 grams of carbs. This is the unhealthy choice of the two because it has unnecessary ingredients like monosodium glutamate which is a flavor enhancer that can cause allergic reactions and headaches. Another bad ingredient is the artificial colors. These are talked about on the previous pages. This food has 5% of your daily carbohydrate intake. At Walmart a party size bag costs 3.98$ and the cost per serving is 25 cents.

Healthy vs Unhealthy Chips

These Lays original oven baked chips are the healthier choice because they have 65% less fat than regular potato chips. A bag has six 17 chip servings. In each serving there is 120 calories, 3.5 grams of fat, 135 mg of sodium, 270 mg of potassium, and 23 grams of carbohydrates. The chips only have seven ingredients but one of them is soy lecithin. This product fits into the mineral category for its amount of potassium. At Walmart a bag costs 3.83$ and the cost per serving is 64 cents.

Ona Brownie cookies are healthy and full of good, natural ingredients. The only have almond flour, organic unsweetened cocoa powder, organic walnuts,cocoa nibs, coconut oil, and are sweetened with local raw honey. All Ona products are Paleo friendly, gluten free, grain free, dairy free, soy free, and contain no refined sugars. They are also filled with healthy fats. This is the better choice because these ingredients give you energy that last a while and not for five minutes like other brands. A box of 12 packages cost 28$ on amazon and the cost per serving, one pack, costs 2.33$. This brand is most likely high in carbohydrates and fiber.

Healthy vs Unhealthy brownies

Betty Crocker fudge Brownies are less healthy than the Ona brownie cookies because there are more unhealthy ingredients. Some unhealthy ingredients are the enriched bleached flour. This is bad because it is stripped of all it's nutrients. More bad ingredients are cocoa processed with alkali, partially hydrogenated soybean and/ or cottonseed oil, and artificial flavor. The cocoa in brownies doesn't need to be processed. Partially hydrogenated oil is bad because it contains trans fat which raises cholesterol. The nutrient content is 160 calories prepared, 1 gram of total fat, 80 mg of sodium, and 22 grams of carbohydrates.

Popsicle Creamsicle bars have 100 calories per bar with 20 from fat. There is 2 grams of fat, 35 mg of sodium, 21 grams of carbohydrates, and 13 grams of sugar. One bar is one serving. Bad ingredients in this product are the sugars, corn syrup, and high fructose corn syrup. That´s three different types of sugar in one food item. There is also mono and diglycerides, propylene glycol monoesters, carrageenan, and locust bean gum. All of these are either thickening agents or sweeteners. We do not need all these extra chemicals, that aren´t natural, in our bodies. Carrageenan can not be digested and it is linked to gastrointestinal disease like colon cancer and intestinal lesions in lab animals. At Walmart a 12 pack of 2.5 oz bars costs 3.88$ and the cost per serving is 32 cents.

Healthy vs Unhealthy popsicles

Popsicle Firecracker Jr. Pops are good for everyone! The nutrition content is simple with only 35 calories, 2/3 less than the other brand, 8 grams of carbohydrates, and 6 grams of sugar which is a little less than half the amount of sugar in the other Popsicle. This is a better choice because less bad ingredients. Sadly they still use sugar, corn syrup, and high fructose corn syrup. They also use red 40 and blue 1. Sold at Walmart and Target.