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Nutrition Booklet


Owen Russell


Carbohydrates are the main source of energy for body functioning and muscle activity.

They are needed for the control of protein and fat. 

Too much can hurt your body.

They should make up 40 to 60 percent of your daily calories.

Carbohydrates are easily digested and broken down into glucose.

Fats are the most concentrated form of energy from the foods we eat.

Healthy fats like natural oils and nuts are good for you.

Unhealthy fats increase your cholesterol and are bad for you

It should be 20 to 30% of your daily calories

Healthy fats help reduce the risk of heart disease and stroke.


Protein is the main building material for blood, skin, hair, nails, organs, and muscles.

Your body uses it to repair tissues.

High protein intake can increase kidney damage.

You should have 0.36 grams per pound of body weight.

Protein gives you essential amino acids.


Vitamins must be supplied by the diet.

They are an essential nutrient and help your body with many things from healing damage to boosting your immune system.

Most vitamins are water soluble and will come out the other end if you have too much.

You should take the recommended amount for your age on the can.

Vitamins also help protect against chronic diseases.


Minerals occur in the environment and are absorbed up the food chain into plants and animals.

Minerals help the body with metabolism, biological reactions, water balance, hormone production, and bone development.

Too many minerals can damage your body.

If you have a regular diet you will get the minerals you need.

Like vitamins minerals have to be supplied by the diet.


Water is the main liquid your body needs.

Water helps gives structure and form to the body.

Drinking an extreme amount in a short time can be dangerous.

You should drink eight eight-ounce glasses a day.

About 70% to 80% of the human body is water.






Lays says kettle chips are better for you, but they are about the same. When it comes down to the final decision just get some tortilla chips instead. because they are a lot healthier because they have less fat. and a bit more calories so you can refuel and get a tasty snack.

Kettle VS Classic

(+ Tortilla)

Cheetos vs Cheese Puffs

I definitely thought that cheese puffs were healthier but actually, they have almost the same health percents.

Peanut Butter


Honey Mustard

I thought that the peanut butter pretzels would be healthier but in just 10 pretzels the fat amount is 11% and it has 14% salt which is a lot for just 10 pretzels. The Snyders is healthier because it has a lot less salt and has barely any sugar.

Butter VS Olive Oil

Act II is about $2 a bag, pre-packaged, buttery, and very unhealthy. Half of the bag is %20 of your daily fat so if you eat the whole bag you're almost halfway there. Homemade popcorn you can purchase unpopped at lots of local shops for about $5 and you just add a little bit of olive oil to the stovetop pan and pour some popcorn in and your good to go! It's quick and healthy because it only has natural fats.

Kind bars vs Cliff bars

Clif bars have a lot of sugar (20g) and are $30 for a 24 pack so kind of expensive for a snack that isn't very healthy. Kind bars are $11 for a 12 pack so a bit cheaper than Clif bars and definitely a healthier option with only 5g of sugar.

Canned fruit vs fresh fruit

The canned fruit ($3) had a little less sugar than the normal cherries ($5) but I'm pretty sure its natural. The other nutrition facts are about the same. These are both a pretty healthy snack.

Lunchables vs Balanced Breaks

I thought for sure the Lunchables ($1.94) would be disgustingly worse but it has actually slightly less sugar and saturated fat but also has less of a nutritional value than the balanced breaks. ($2.98)

Goldfish vs cheez its

The goldfish ($1.78) is a healthier option than cheez-its ($4.54) because it has less fat and salt.

Pretzels ($4.78) have a lot more salt than the trail mix ($3.56) and the Chex mix ($4.15) but the trail mix has a lot of sugar.