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Nutritional Booklet

By Wolfgang Kalz

Protein is a long chain of amino acid.

Proteins are essential for building muscle mass and are in hair, collagen, etc.

Proteins can cause kidney damage if we eat it too much.

You should eat 0.37 grams per pound in your body weight.

Protein is the second most abundant substance in our body.

Carbohydrates are a bunch of sugars, starches, and fibers.

Carbohydrates are the main source of energy for the body.

Carbohydrates can be stored as fat on the body.

Carbohydrates should make up between 45 to 65 percent of your total calorie values

One carbohydrate contains 4 calories



Minerals are a chemical element required as an essential nutrient.

Minerals help your body grow, develop, and stay healthy.

Too much of a mineral might cause joint pain, fatigue, and depression.

There is no sat amount of minerals you should eat in a day

You should eat a variety of foods so eat all the minerals.

Fat is a natural oily or greasy substance occurring in our bodies.

Fat helps prevent disease.

Fat can increase the risk of heart disease, stroke, and diabetes.

You should eat between 44 to 78 grams of fat a day.

We need fat for our nerves, brain, and skin cells.



Healthy Fat

Water is the second most important thing we need to survive, behind air.

Water makes up 85% of our blood, and composes 75% of our brain.

Too much water can make it hard for your body to get rid of waste.

You should drink 8-8 ounce glasses of water every day.

Nearly 97% of the Earth's water is salty.

Vitamins are a organic compound that are essential to growth and development.

Vitamins convert food into energy and repair cellular damage.

Too many vitamins cause diarrhea, stomach cramps, and nausea. 

We only need a little amount of vitamins each day.

Eating a polar bear liver is fatal to humans because there is so much vitamin A. 



10. 3 Musketeers

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

           The 40 grams of sugar makes this snack very unhealthy

           All of this sugar could make your liver resistant to sugar, making you diabetic

           This candy bar costs $1.39.

 9.  Twix

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

           The 11 grams of saturated fat make it unhealthy

           Saturated fat  raises your cholesterol level leading to a higher risk

           of stroke or heart disease.

           This candy bar also costs $1.39.

8.  Cheetos

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

          Those calories are empty calories and the saturated fat doesn't help.

          You won't get any energy after eating these and the fat will increase 

           the risk of disease.

           A bag of these that you find at a vending machine costs $2.50.

10 Unhealthy Snacks

7.  Ruffles Original

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

        No energy from the calories and 3 grams of saturated fat.

        The saturated fat can increase your cholesterol level increasing 

         your risk for disease.

         A snack bog of these would cost $2.99.

6.  Cheez-Its

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

          Any amount of saturated fat is bad and about 150 calories 

          are completely empty.

          Gain no energy from this snack and the saturated fat could cause 

          a stroke of heart disease.

          A bag of this snack costs $1.00.

5.  Skittles

     250 calories, 42g sugar, 2.5g sat fat.

        The 42 grams of sugar and the saturated fat make

        this snack unhealthy.

        The sugar can cause obesity and diabetes.

        Skittles cost a dollar per bag.

3.  Microwave popcorn

          170 calories, 6g sat fat, 430 mg sodium.

          The 430 milligrams and the saturated fat make 

          microwave popcorn a health nightmare.

          Sodium reduces the ability of your kidneys to remove water 

          causing strain in blood vessels leading to your kidneys.

          A bag of popcorn costs $5.


4.  Starbursts

          130 calories, 0g fat, 22g sugar.

          The 22 grams of sugar make starburst one of the 

          worst snacks for you.

          Sugar can cause diabetes and obesity.

          A pack of starburst cost $1.

1.  Austin's Cheese Crackers

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

         This snack is very unhealthy for you because of the 

         4 grams of trans fat.

         Trans fat both increases your bad cholesterol level 

         and lowers your good cholesterol level increasing 

         the risk of heart disease

         A pack of crackers cost $2.


2. Pop-Tarts

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

        The 40 grams of sugars and the 2.5 grams of 

        saturated fat make this number two on our list.

        Sugar can cause obesity and diabetes at the same time 

        that the saturated fat raises your cholesterol level causing 

        a higher chance for disease.

        A pack of pop-tarts cost $2.

10.  Chewy Granola Bar and Grapes

             26g Carb, 7g Protein, 5g Fat.

             The carbs and protein help to gain energy from this snack.

             Proteins helps to rebuild muscles and bones while carbs give you energy.

              In total, this snack would cost $1.50.


9.  Banana and Peanut Butter

         26g Carb, 5g Protein, 8g Fat.

         Again this snack is high in protein and carbs giving you

         a good energy snack.

         The potassium in the banana helps to lower blood pressure and 

         the carbs in the peanut butter help build and repair muscle.

         Peanut butter and a banana would cost $2.

8.  Yogurt and Apricots

         39g Carbs, 6g Protein, 0g Fat

         This is a good pick me up snack giving you energy from the carbs

         for the rest of the day.

         Vitamins in both the yogurt and the apricots help with wounds and 

         boost your immune system.

         Yogurt and apricots would cost about $2.

10 Healthy Snacks

6.  Crackers, Peanut butter, and Jelly

         24g Carbs, 5g Protein, 10g Fat.

         Peanut butter is full of healthy fat and protein.

         Vitamins in the jelly heal the wounds and fat keeps your body warm.

         This snack costs about $2.50.

5.  Apple, Wheat Thins, and Cheese

        34g Carbs, 3g Protein, 6g Fat.

        This snack offers a high power energy snack from the carbs and protein.

        Vitamins from the apple help with your immune system same time

        the carbs boost your energy level.

        This snack would cost $3.50.

7.  Yogurt, Melon, and Almonds

      38g Carbs, 9g Protein, 5g Fat.

          The carbs and fat make this snack for an energy boost.

          Fat from almonds help your body absorb nutrients.

          This snack would cost $3.50.

3.  Apple, carrots, celery, PB

        33g Carbs, 4g Protein, 8g Fat.

        Apples, carrots, and celery carry loads and loads of vitamins and 

        minerals while peanut butter provides fat and protein.

        Vitamins and minerals heal wounds, bolster your immune system, 

        and they also convert food into energy.

        This snack would cost $3.50.

4.  Granola Bar and Apple

         42g Carbs, 6g Protein, 5g Fat.

         This is the ultimate energy booster with 42 grams of 

         carbs and 6 grams of protein.

         Vitamins and minerals from the apple help with digesting 

         food and boost the immune system.

         Granola bars and apples cost $1.50.

2.  Cottage Cheese and Banana

          29g Carbs, 21g Protein, 4g Fat.

          This is a great post workout snack because of the 

          protein and carbs.

          Protein is used to repair and build tissue, and 

          carbs and fat give you energy.

          Cottage Cheese and a banana costs $2.50.

1.  Orange, Triscuits, and PB

        28g Carbs, 7g Protein, 11g Fat.

        The 11 grams of healthy fat and the 28 energizing carbs

        are what make this snack the top spot.

        Vitamins in the orange help boost the immune system, 

        while the fat helps stockpile important nutrients, at the same  

        time protein is repairing and strengthening our bones and muscles.

       Triscuits, PB, and an orange cost $4.