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Nutrition Book

By: Seth Manor

Carbohydrates are an organic compound any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose.


We need carbohydrates because they are our main source of energy.

Each carbohydrate is about 4 calories

If you eat simple carbs instead of complex carbs, you will begin to get overweight and being overweight has it's own health issues

You should have between 225 and 325 carbs per day.


Proteins are organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

Proteins are important because they make up your muscles, make up your enzymes, produce energy, etc.

Whey protein is likely safe for most children and adults when taken by mouth appropriately. High doses can cause some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite, tiredness (fatigue), and headache.

Protein is your major building component for your cells

if you are a man you should eat about 56 grams of protein per day. If you are a woman, you should eat about 46 grams of protein per day


any of a class of organic compounds that are fatty acids or their derivatives and are insoluble in water but soluble in organic solvents. They include many natural oils, waxes, and steroids.

Fats are important because you need it for energy, and 1 gram of fat is almost double the amount of energy than 1 gram of carbs

an average adult should have about 24 grams of fat per day

Fats are insoluble in water

if you eat too many fats, you will be at risk for obesity, heart disease, and cancer

All of the vitamins do something to help you, for example vitamin A is good for healthy eyes, general growth and development.


any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.

(Vitamin A)

the liver is so rich in vitamin A, that if a human ate a whole polar bear liver, it could be fatal.

You need 700-900 micro grams per day of vitamin A.

routinely getting an overload of vitamins can hurt you. Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps.

Minerals help to create hormones, enzymes, bones, tissues, teeth and fluids.


They are materials found in foods that are essential for growth and health and do not contain the element carbon. The minerals that are relevant to human nutrition are water, sodium, potassium, chloride, calcium, phosphate, sulfate, magnesium, iron, copper, zinc, manganese, iodine, selenium, and molybdenum.

there are 2 different types of minerals, macro minerals and trace minerals

The amount of daily intake with different minerals varies, but you should be consuming about 15 grams of iron per day.

Minerals can have negative effect if taken in high enough doses, for example: too much iron can be toxic, causing symptoms like fatigue, joint pain, and depression.


You need water to live. Water is also helpful in preventing headaches

A colorless, transparent, odorless, tasteless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms.

people ages 19 and older is around 3.7 liters for men and 2.7 liters for women.

You can survive from 7-10 days without water

When your kidneys can't excrete the excess water, the sodium content of your blood is diluted (hyponatremia), which can be life-threatening.