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Nutritional Book of Useful Information.

By: Ernest Bishop

8th Hr. Health

What is a Carbohydrate?:

A carbohydrate is the main source energy for the functioning human body and muscle activity.

How do they hurt the body?

How do they help the body?

By not consuming enough of the good carbs( fiber) then it is more likely from bad carbs(everything else) that you will not feel full and gain an unstable blood pressure.  

They control the protein and fat levels during metabolism.

Interesting Fact.

Your daily intake should be about 55-60% of a 2,000 calorie diet.

A single Carbohydrates has 4 calories/gram.

How many carbs should you consume per day?

Everything Else!

Everything Else!


How does it hurt me/ body?

Saturated Fat: increase ¨bad¨ cholesterol levels.

Found in: animal based products, tropical oils: coconut, palm, palm kernel, coca butter.

Trans Fat: Increases ¨shelf life¨ of processed food, raises bad cholesterol and lowers good cholesterol.

Found in: snack food, fried food from restaurants.

How does it help me/the body?

Good= Polyunsaturated and mono-saturated fats. 

They lower bad cholesterol in the bloodstream.

Found in: nuts, seeds, avocado, oils: canola, soybean, olive, corn, sunflower, safflower.

What is it?

They are the most Concentrated source of energy from the food we eat.

Fats: < 30%

saturated fat: 10% less than fats.

trans fat: 1%

Daily intake of Fat?


Interesting fact:

We actually need fat to build structural body components and as a source of energy.

After water, Protein is the second most abundant substance in the body.

To much protein stored in the liver is stored as extra fat.

How much should I consume?

What is it?

How does it help the body?

How does it hurt me/ body?

It is the primary building block for every material in your body. Works with fat and carbohydrates for complete source of fuel.

Creation of hormones, gives you essential acids you can´t get anywhere else.

10 - 15% of your daily intake.

Interesting Fact:


What is the recommended daily intake?

How do vitamins hurt me/body?

All vitamins have been discovered in a span of 28 years.

Fat Soluble: to much in the body can lead to highly toxic/ poisonous levels.

Water Soluble: not in food and constantly needed to be added to the body by supplement.

What are Vitamins?

Interesting fact:

The recommended supplemental daily intake values. 

How do vitamins help me/body?

2 Types:

Fat Soluble(Vitamins:A,D,E)- can be stored in the body.

Water Soluble(Vitamins:B,C)- all the others.

Important for Metabolism - the ability for the body to convert food to energy.

They help with the development of the body.


How do Minerals help me/body?

How do Minerals hurt me/body?

The intake is on average 1000 milligrams.

What are minerals?

They contribute to the following areas: metabolism, biological reactions, hormone production, water balance, and bone development.

The body doesn't naturally produce minerals and it is completely dependent on your diet.  

What should the daily intake be?

An interesting fact:

They are the fine building blocks that are required for the functioning of the body.

Like vitamins, minerals can be very toxic if the intake is to great.


It allows the environment for cell metabolism and a way for the body to regulate temperature.

How much water should you intake per day?

How can water hurt me/body?

The recommended amount by health authorities say no more than a half gallon a day. But depending on the conditions, you should drink no more then a gallon a day.

97% of the worlds water is either to salty or undrinkable in someway.

In rare cases when you drink to much in a short amount of time, the sodium(or salt) in your blood decreases to very dangerous levels. this is called hyponatremia or water intoxication.

How does help me/body?

What is Water?

Water is what gives structure and form to the human body.

Interesting Fact:


Top 10 Healthy Vending Machine Snacks V.S. Top 10 Unhealthy Vending Machine Snacks!  

Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk VS. . 3 Musketeers Bar!

# 10

The only difference between these and 3 musketeers is that there is grains and fiber in it other than that it is not a healthy snack at all.

Cost: $0.21 per individual bar.

The good elements are greater than the Musketeer bar in addition to the bad elements are less then the musketeer bar as well.



The ingredients in this will cause health problems such as cardiac arrest, blood clots and other medical conditions.

Cost: $0.89 per individual 2.13 oz bar.

Unhealthy: Although it has fewer ingredients, it is all processed fats and oils. It may be low fat, it is still candy.

Cost: $0.87 per 1.75 oz (39) package.

# 9

Healthy: It is packed with protein. In addition it has high levels of everything we need: Protein, iron, magnesium and many other components.

To the body: There is no bad fat and is a good source of protein.

Planters Honey Roasted Peanuts Vs.  Twix


Effect the body: by consuming we are taking more harmful stuff into the body and increasing are chance of getting obese. Although it is true with all unhealthy food at this point. In this case it is all sugar and fats.

Cost: $0.30 for fun size twix bar.

Unhealthy: If you really cant figure out what is so bad about this candy, take a good look at the nutrition label.

# 8

 Nature Valley Granola Bar, Oats & Honey Vs. Cheetos Crunchy

Healthy: contains good protein and iron sources with a few more components. It has the variance between 1 or 2 bars.

Cost: $1 per 1.49 oz pouch with 2 bars per pouch.

It may be low in saturated fat, good fiber and protein. Downside, it is high in calories.

Effects on body: The ingredients are mostly artificial and if consumed to much over time can create heavier fat stores.

Unhealthy: there is more things to avoid then things to keep.

Cost: $2.98 per 8.5 oz bag.


Only healthy because it has fruit in it. other wise stay away from it because the first 2 ingredients are the reason it is ¨healthy¨.

They are full of toxic chemicals. Can affect your body in negative ways.

Cost $0.40 per package of 2.

Fig Newtons Vs. Ruffles Original

Cost $3.50 for 9 oz bag.

May have a bit of saturated fat, but has less then 5 ingredients which are potatoes, oils and salt.

Cost: $0.77 per 1.74 oz pack.

Has less ingredients but most of them are the  bad ones.

Surprisingly better in fiber then the cheez its.


Peanut M&Ms Vs. Cheez-It Baked Snack Crackers

Based on the ingredients list, it full of harmful chemicals that will impact the body if consumed daily overtime.

The only thing it is good for is the source of Iron.

Cost $0.33 per pouch.

Amount Per 1 package (35 g)

Calories 177
% Daily Value*
Total Fat 9 g13%
Saturated fat 2.1 g10%
Polyunsaturated fat 4.4 g
Monounsaturated fat 2.5 g
Trans fat 0.1 g
Cholesterol 0 mg0%
Sodium 264 mg11%
Potassium 34 mg0%
Total Carbohydrate 20 g6%
Dietary fiber 0.8 g3%
Sugar 0.2 g
Protein 4 g8%
Vitamin A2%Calcium5%
Iron7%Vitamin B-60%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

# 5

Has a good source of potassium and Fiber.

Costs $0.35 per .5 oz bag.

Healthy: not as many chemicals are being used despite there being more then 5 ingredients.

Smartfood Reduced-Fat Popcorn VS. Skittles

Due to the high amounts of toxic chemicals in this, can lead to problems in the body if concentrated levels/daily consumption take place.

The only fat here is the saturated fat or the bad fat. Other things to limit are pretty high as well.

Costs $2.49 for a pack about this size( if looking at picture it is bigger for vision purposes).


Since it contains so few ingredients that it wont do permanent damage to our bodies.

Costs $0.18 for a .9 oz bag.

It has important components that our body needs and the only real bad thing is the amount of carbohydrates it contains.

Snyder's of Hanover Mini Pretzels Vs. Doritos 

There is some components that we need even though the pretzels are better choice for those components.

It costs $2.50 for a 9.75 oz bag.

Even though there is more than 5 ingredients to the chips, none of them are toxic chemicals.


Healthy because of the size of the list of ingredients is small and known of the ingredients are harsh chemicals. 

Because of the ingredients, there is no harm to the body if consumed in moderation.

Costs $0.43 per oz.

Original Sun Chips Vs. Strawberry Frosted Pop-Tarts.

Cost $0.46 per pouch of 2 pastries.

Unhealthy because of the bad stuff we want to avoid is higher. The only benefit to this snack is that it provides small amounts of components that we actually need; is to small to notice.


Based on the ingredients it is not the best snack for you but it not the worst for you either. However there are still chemicals that will hurt your body if consumed consistently.


As far as comparisons of the nutrition labels, these trump the competition of the other snacks. Is especially a good source  of fiber and potassium as well as other sources our body needs.

There may be only 1-2 bad ingredients that are artificial but are not bad for you if the chips are consumed in moderation.  

Costs $2.98 for a 6.75 oz bag.

Baked Lays Original vs. Austin Cheese Crackers with Cheddar Cheese

Baked Lays Original Vs. Austin Cheese Crackers with Cheddar Cheese

There is to many ingredients for this to be healthy. So many of the ingredients are chemicals that if consumed the negative impact it will have on your body can have consequences.

Calories130Sodium230 mg
Total Fat6 gPotassium0 mg
Saturated2 gTotal Carbs16 g
Polyunsaturated0 gDietary Fiber0 g
Monounsaturated0 gSugars4 g
Trans0 gProtein2 g
Cholesterol0 mg  
Vitamin A0%Calcium4%
Vitamin C0%Iron4%

Per 6 Pack

enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), vegetable oil (soybean, palm, palm kernel oil, tbhq), whey, sugar, salt, contains two percent or less of: cheddar cheese (pasteurized milk, cheese cultures, salt, enzymes), cornstarch, leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate), buttermilk, disodium phosphate, yellow #6, red pepper, annatto color, soy lecithin.

Costs $0.22 per 1.38 oz pack.

Stay away from these. These contain no good things that your body needs and has a lot of of the things that you normally want to limit.


Calories500Sodium300 mg
Total Fat25 gPotassium0 mg
Saturated13 gTotal Carbs66 g
Polyunsaturated0 gDietary Fiber1 g
Monounsaturated0 gSugars30 g
Trans0 gProtein2 g
Cholesterol0 mg  
Vitamin A0%Calcium4%
Vitamin C0%Iron10%

Ingredients: Enriched Bleached Wheat Flour [Flour, Reduced Iron, B Vitamins (Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)], Palm Oil, Apples (Sulfites), Corn Syrup, High Fructose Corn Syrup, Sugar, Water, Contains 2% or Less of: Brown Sugar, Modified Corn Starch, Soy Flour, Sweet Dairy Whey, Buttermilk, Salt, Dextrose, Cornstarch, Citric Acid, Calcium Carbonate, Calcium Sulfate, Agar, Locust Bean Gum, Dextrose, Sodium Phosphate, Lemon Juice Solids, Cinnamon, Corn Syrup Solids, Natural and Artificial Flavor, Sorbic Acid and Sodium Propionate (to Retain Freshness), Soy Lecithin.

Costs $2.22 per pie.

Drake's Apple Fruit Pie VS. Planters Sunflower Kernels

This is a high snack on the unhealthy list. I am sure that the only good thing in this is iron, still AVOID at ALL COSTS!

Having looked at the ingredients list, I have come to the conclusion that this is chalk full of chemicals. If you consume this on a daily basis, it will have a great impact on the body.

Costs $1.69 for a 5.85 oz canister.

Sunflower Seed Kernels, Contains 2% Or Less Of : Sea Salt, Spices, Dried Onion, Dried Garlic, Paprika, Natural Flavor, Sugar, Gelatin, Torula Yeast,Cornstarch, Dried Corn Syrup, Maltodextrin.

By comparing the ingredients to the pie, we can easily which is the better choice. While the pie has a dozen chemicals and added fats/sugars, the sunflower seeds only have a couple. so we can eat more of the seeds before it can have a negative effect on the body(assuming consumption is in moderation).

Nutrition Facts
Serving Size: 1/4 cup (29g)

Amount Per Serving

Calories from Fat 135

Calories 170
% Daily Values*
Total Fat 15g23%
 Saturated Fat 1.5g8%
 Polyunsaturated Fat 7g 
 Monounsaturated Fat 5g 
 Trans Fat 0g 
Cholesterol 0mg0%
Sodium 180mg8%
Potassium 190mg 
Total Carbohydrate 6g2%
 Dietary Fiber 2g8%
 Sugars 1g 
Protein 6g 
Vitamin A 0%Vitamin C 0%
Calcium 2%Iron 8%

Other than the fact it 1/5 of our daily fat intake, it is good for us. It has good: potassium, protein, iron, fiber and calcium content. I would say that is a healthy choice for what to eat.

The End