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in this booklet you'll learn about; the six key nutrients and 10 unhealthy vs 10 healthy snacks

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Healthy Eating :)

 Health And Healthy Snacking:)

Carbohydrates can hurt the body because they absorb very slowly into the body. Also eating too many processed and very sugary carbohydrates can spike our blood pressure

The daily recommended  intake of carbohydrates is about 45/65 % of your daily diet or approximately 225 to 325 grams per day, although the daily intake can vary depending on your weight and diet

 Fun facts: We can minimize the health risk of bad carbs by eating organic non-processed whole foods, for example instead of eating white rice an white bread switch it out for whole grain rice or wheat bread.

Carbohydrates are the sugars, starches, and fibers found in fruits grains and milk products. Carbohydrates are your body's main source of energy


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Carbohydrates help your body by being its main source of energy, and also by fueling the brain, kidneys, heart muscles and the central nervous system. Also, fiber from carbohydrates aid the digestive system and process, the right amount of carbohydrates keep your cholesterol and blood levels in check the simplest type of carbohydrates are sugars such as glucose, fructose, and lactose. the more complex carbohydrates are starches composed with lots of sugar molecules 

Fun fact: Proteins help stabilize our hormones which regulate chemical changes in the body

The daily intake of protein should be around 0.8 grams per kilogram of body weight or 0.36 grams per pound  

Protein could be bad for you if you eat too much, excess protein can cause weight gain but really nothing else.


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Proteins are the main building material for healthy heart and body, energies we use for our daily life, and they carry oxygen that reddens our blood. Proteins are composed of around 20 amino acids and they help digest our food.

Proteins are composed of many enzymes which help build up cartilage, skin, bones, and muscles and helps with the flow of blood.


 Fun fact: many fruits and vegetables provide your body with healthy fats for an example avocadoes and chickpeas

They recommend between 1-1/2 to 2 cups of fruit, and between 2 to 2-1/2 cups of vegetables a day, depending on age and gender

 Produce is extremely important to one's diet because it can be the most natural form of protein, healthy fats, and good sugars that your body needs.

 Non-organic produce can have pesticides which harm your body, but other than that the only other way produce could be bad for you is if the item of produce has too much sugar or if you eat too much produce

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 Produce can lower your health risks by lowering blood pressure levels and supporting your immune system

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Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body.

Vitamins can hurt the body by taking too many/much of a certain vitamin, that's why its very important to read labels especially because some vitamins can be deadly, for example, taking too many vitamin B can result in serious injury or death

The recommended amount of vitamins that should be consumed is totally dependent on your weight and your doctor's instructions

They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy and repair cellular damage.

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Fun fact: vitamins boost your immune system

Helps protect and strengthen bones, teeth, and hair

Could help you lose weight


Dairy can be bad for your skin and bad for losing weight so cutting it out of some diets is helpful for your body.

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dairy is any product containing milk

Milk is sometimes called nature's most nearly perfect food. The best sources of calcium are milk, yogurt, and cheese. About 72% of the calcium in the U.S. food supply comes from dairy foods. These foods also provide protein and several other important nutrients.

Aim for 3 dairy servings (about 3 cups) of low-fat milk products each day

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 Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium. Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones

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Different healthy and unhealthy snacks :

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Image result for hot cheetos

$ 1.47

Dried chili mango still has some of that spice that the Cheetos have, but they don't have all of that fat, and the mangos have protein and vitamins.

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Image result for chili mango dried fruit snack nutrition label

Hot Cheetos are bad for the body because of all of the fats in the product, after some time of consuming this item too often can cause an increase in fatty tissue level. which can clog arteries and lead to heart failure or complications 

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$ 3.99

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Image result for drakes apple pies nutrition label

Fig Newtons are a better alternative because the fruit inside provides a good source of vitamins and minerals and the outside or the crust is a good source of fiber and whole carbs.

$ 3.49

Drakes apple pies are bad because they have a high amount of calories and high amounts of fat which again can cause a weight gain and clogged arteries. 

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Image result for fig newtons

$ 3.19

$ 1.36

Image result for austin cheese crackers with cheddar cheese

These crackers are bad for you because they have high levels of fat and high level of calories, which can damage your body by clogging arteries increasing weight from fat and slowing your endurance.

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This simple mills cheddar crackers are a better alternative because they use almond flour which is very rich in fiber 

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$ 4.99

Chex mix is bad for you because it has a lot of trans fat and calories that over time can cause clogged and blocked arteries. Pretzel crips have a low fat and calorie intake and are rich in fiber, and the chocolate is dark so its good for your heart because of the levels of vitamin and minerals.

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$ 1.69

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$ 8.50

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$ 2.14

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$ 2.00

Kind bars are great because they're not only good for a quick grab and go but they are also extremely good for you! they have many vitamins, higher amounts of protein, and lots of fiber.

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Image result for strawberry kind bar

Pop tarts are bad for you because of the amounts of sugar, fat, and calories, which over time can lead to blocked arteries and health problems.

$ 4.99

Image result for fiber one fruit snacks

Image result for welch's fruit snacks berries n cherries