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-Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk

-110 calories, 2g fat, 0.5g sat fat, 1g fiber

-they're only 24 grams, so their 100 calories and seven grams of fat, along with whole-grain rolled oats, make it a reasonable snack.

-helps your body process food from one end to the other.

-A 24-count box is $4.98



-3 Musketeers 

-260 calories, 8g fat, 5g sat fat, 40g sugar

-It contains trans-fat and it is 20% saturated fats with 10tsp of sugar 

-Raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke

-For a 3.28 bar of 3 Musketeers it is $1.39


-Roasted Peanuts 

-160 calories, 13g fat, 1.5g sat fat, 6g protein

-The reason they are so healthy is they are high in protein and they are 160 calories and they make a great snack

-The protein they have in them gives us energy we can use through out the day

-For a 16oz bag of peanuts it is $2.48




-Twix (To be more specific the right one)

-280 calories, 14g fat, 11g sat fat

-It has 280 calories and 110 of them are from fats. It also has 14 grams of fat, 11 grams of saturated fat but no trans fat

-Twix has alot of fats which it puts more pressure on your heart

-A 6 count of twix are $4.27

-Honey&Oat Granola Bar

-180 calories, 6g fat, 0.5g sat fat, 2g fiber

-These granola bars contain 90-190 calories per bar,that is enough to fill your stomach for a mid day snack or even breakfast

-The only side effect these bars have are crumbs

-A box of 36 bars is $6.98




-Hot Cheetos

-160 calories, 10g fat, 1.5g sat fat

-Flammin' Hot Cheetos send multiple children to the emergency room a year 

-The chips tend to cause gastritis or inflammation of the stomach lining 

-An 8oz bag of Flammin Hot Cheetos is $2.98

-Fig Newtons 

-190 calories, 0g fat, 0g sat fat, 2g fiber

-Well first it's fruit and it also has no fat or saturated-fat 

-Whey protein contains an incredible range of essential amino acids, which are absorbed quickly 

-For a 16.2oz box it is $35.09




-Ruffles Original 

-160 calories, 10g fat, 3g sat fat

-They have 17% of the upper limit of daily fat in just one serving

-Some side effects are,severe headache, flushing, sweating, facial tightness, heart palpitations, chest pains, shortness of breath, nausea, muscle weakness; and numbness, tingling or burning in the mouth, around the face and in the limbs

-For a family size bag(13.5oz) it cost $3.45

-Peanut M&Ms

-250 calories, 13g fat, 5g sat fat, 2g fiber

-They have more protein, fiber, and healthy unsaturated fats than other nut-and-chocolate options, including Snickers, Baby Ruths, and the extremely caloric Reese's Peanut Butter Cups.

-They help you stay full and prevent blood sugar spikes

-For a 42o bag of peanut M&Ms it is $8.46



-Cheez-It baked snack crackers

-160 calories, 8g fat, 2g sat fat

-There is no fiber and no protein

-Since there is no protein it is not providing your body with energy and since there is no fiber it wont be clearing your digestive system it will be clogging it

-For a 13.7o box it is $8


-Smart food reduced-fat popcorn

-120 calories, 5g fat, 1g sat fat, 2g fiber

-It is low fat and high in fiber

-The fiber helps food pass through our digestive system





-250 calories, 2.5g fat, 2.5g sat fat

-These chewy sweets contain a large amount of sugar,

-Well skittles are 75% sugar so that could cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome and Diabetes.

-A 16 o bag of skittles is $1.29


-Snyder's of Hanover Mini Pretzels 

-110 calories, 0g fat, 0g sat fat

-These are healthy because it is simple fat free and under 150 calories 

-There is multiple vitamins in the pretzels but it also has yeast which improves digestion,preserves immune system and more

-$0.24 per ounce





-250 calories, 13g fat, 2.5g sat fat, 2g fiber

-They are loaded with artificial flavors, chemicals, GMOs, and many other health hazards.

-It will clog your colon, cause inflammation and so much more.

-A 9.75 o bag is $3.99

(I personally think they┬┤re the best thing every created)


-Sun Chips Original

-140 calories, 6g fat, 1g sat fat, 2g fiber

-Now that trans fats have been removed from most cooking oils, the healthiest part of potato chips is the fat, And chips made of whole grains rather than potatoes, like Frito-Lay's SunChips, can legitimately be considered a health food

-Since sun chips are 95% whole grain it will lower risk of diabetes, heart disease and high blood pressure.

-For a 7 oz bag of sun chips it is 2.98



-Pop-Tarts Frosted Strawberry

-420 calories, 10g fat, 2.5g sat fat, 40g sugar

-Pop-Tarts contain many ingredients that have negative effects on health, such as additives, sugar, and sodium, and they are high in unhealthy fat. 

-Well most pop-tarts contain mostly trans-fats which means if could raise your bad cholesterol levels and lower your healthy ones

-For a box of pop tarts (8 ct) it is $1

-Baked Lays Original 

-210 calories, 3g fat, 0g sat fat, 4g fiber

-Baked Lays are good because they tend to have less calories and fat as the fried variety

-The sodium content in chips may negatively impact your cardiovascular health. A high intake of sodium can cause an increase in blood pressure, which can lead to stroke, heart failure, coronary heart disease and kidney disease.

-For a 6.25 ounce bag or Baked Lays Original Chips it costs $2.98




-Austin Cheese Crackers with Cheddar Cheese

-210 calories, 10g fat, 2g sat fat, 4g trans fat

-The reason it is unhealthy is it contains trans-fats

-Consumption of food containing trans-fat has unequivocally been shown to increase the risk of heart disease by raising levels of LDL (bad cholesterol), and lowering levels of HDL (good cholesterol).

-For a 27 count(1.38 o. each) it costs $7.13

-Planters Sunflower Kernels (1/4 cup)
-160 calories, 14g fat, 1.5g sat fat, 4g fiber

-It is full of healthy fats

-Sunflower seed it effectively increases your brain's production of serotonin

-For a 6 ounce bag of sunflower seeds it is $4.92




-Apple Fruit Pie
-440 calories, 27g fat, 7g sat fat, 8g trans fat

- its bad because the breading contains alot of fats and transfats plus its not all pure apple, its all processed sugar and probably fake apple filling

-Excess consumption of apples can also lead to excess fructose in the body, which can cause several health problems like diabetes and obesity.

-Apple Fruit Pies cost $2.49($0.16 / ounce) 

-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.

-Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water.

- Drinking Too Much Water Hurts Your Kidneys

-Researchers say men should drink at least 104 ounces of water per day, which is 13 cups.

-Did you know there is the same amount of water on Earth as there was when the Earth was formed?


-Minerals are a solid inorganic substance of natural occurrence

-Just like vitamins, minerals help your body grow, develop, and stay healthy. 

-Too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.

-Most adults should have about 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day

-Not a lot of people know there are over 4000 different types of minerals


-A vitamin is an organic compound and an essential nutrient that an organism requires in limited amounts.

-Vitamins help shore up bones, heal wounds, and bolster your immune system. 

-Unlike vitamin A, vitamin C is water soluble, which means that if you take more thanyour body can use, the excess is usually excreted without causing harm.

-There are two groups of minerals: macrominerals (which the body needs in large doses) and trace minerals (only a pinch required).

and bolster your immune system. 

-An interesting fact about vitamins is that it helps boost the immune system


-Fat is a natural oily or greasy substance occurring in animal bodies

-Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm.

-Such accumulation of body fats may lead to obesity that can then set off many other health issues like breathing difficulties, arthritis and heart disease.

-An average person should be having around 400 to 700 translating to 44 to 78 grams of fat per day

-Saturated fat is also found in tropical oils, like palm kernel or coconut oil


-Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues

-Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. 

-If you eat to much protein it will result into weight gain because you can not store it for later so it turns into fat

-Protein should be at least 10% of your daily foods

-The word protein is derived from the Greek word 'proteios' which means "primary" or "in the lead".


  • -Carbohydrates is the main source of energy for body functioning and muscle activity 
  • -Carbohydrates provide energy for the body
  • -We gain body fat because we overeat. We develop insulin resistance, elevated triglycerides, and other health problems.
  • -Your diet should contain at least 55-60% of carbohydrates 
  • -An interesting fact is carbohydrates contain 4 calories per gram.


Nutrition Booklet