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Nutrition Booklet


You can get some vitamins through sunlight.

Vitamins are any organic compound used to help the body grow. When taken correctly vitamins provide hundreds of different functions in the body, but if you have too much or too little of a vitamin it can have negative effects on your body.


Eat a wide variety of food to ensure you have the proper amount of vitamins in your diet.

Unsaturated fats are liquid at room temperature.  

A naturally oily or greasy substance occurring in animal bodies.  Some fats help your body by providing you with energy, and helps adsorb vitamins. Fats can also harm your body consuming too much unhealthy fat can cause obesity. 


Each day you should consume about 44-78 grams of fat.

Minerals are components of food involved in many body functions, minerals make it possible to  transport oxygen throughout your body.  It is hard to make sure you arent putting too many minerals into your body because they are nit regulated by the FDA. Having too many minerals in your body can give you a higher risk of liver or brain damage.

Minerals are found in almost every food group, from fruits and vegetables, to meats and beans. 


Minerals are best obtained through a varied diet rather than supplements.

Your body is made up f almost 60% water.

Our body are made up of almost 70% water, it is vital that there is a lot of water in your diet, because it carries nutrients and waste products through our cells, and is needed for our cells to function.


Each day you should drink about eight 8-ounce glasses of water.

The word protein derived from the Greek word "Proteus" which means "primary". 

Protein is any organic compound/ bio molecule  composed of long chains of amino acid. Protein is used to help the body make  hair and nails, but if you have too much protein in your diet you can harm your kidneys.


The amount of protein you should eat per day varies based on your size, Th average man should have about 56 grams per day and the average women should have about 46 grams per day.

Carbohydrates can be found in fruit,vegetables, breads, and pastas.

Carbohydrate are any of a large group of organic compounds that release energy into the body. They have both postive and negative effects on the body, they provide energy to the body, but certain carbohydrates with simple sugars can cause high blood sugar levels negatively effecting your body.


Carbohydrates should make up 65% of your daily calorie intake.

Healthy Snacks vs. Unhealthy Snacks

Chocolate Peanut Butter Yogurt (Pasteurized Grade A Milk, Sugar, Fructose, Dextrose, Modified Corn Starch, Kosher Gelatin, Cocoa Processed With Alkali, Cocoa, Caramel Color, Chocolate Liquor, Natural and Artificial Flavor [Peanut], Salt, Potassium Sorbate Added to Maintain Freshness, Yogurt Cultures [L. bulgaricus, S. themophilus, L. acidophilus], Vitamin A Acetate, Vitamin D3, Lactic Acid Esters of Mono and Diglycerides, Nitrogen.

Nonfat yogurt (cultured pasteurized nonfat milk), blueberries, water, evaporated cane sugar, sugar, wheat flour, walnuts, vegetable oils (palm kernel, palm), brown sugar, natural flavors, fruit pectin, cocoa butter, salt, rice syrup, spices, cinnamon, nutmeg, baking soda, sunflower lecithin, locust bean gum, lemon juice concentrate, contains milk, wheat, and walnuts. Manufactured on a line that also handles tree nuts, peanuts, and soy.

A lot of the ingredients are unnatural, so the chobani is the healthier option. Unnatural sugars can heart your heart.

Chobani is made up of all natural no GMO ingredients. It has many good nutriens to help provide you with energy throughout the day. 

Healthy Snacks vs. Unhealthy Snacks

Lays chips have a  lot of salts and fats that can negatively affect you heart, and can lead to obesity if you consume too many at a time/ over time.

Sunflower seeds are a natural source of protein, and can help your heart health.

Healthy Snacks vs. Unhealthy Snacks 

Serving Size 1 BURRITO (113g)
Servings Per Container 8

Amount Per Serving

Calories 310Calories from Fat 120
% Daily Value *
Total Fat14g
 Saturated Fat 5g25%
 Trans Fat 0g 
Cholesterol 15mg5%
Sodium 330mg14%
Total Carbohydrate 35g12%
 Dietary Fiber 2g8%
 Sugars 1g 
Protein 9g 
Vitamin A4%
Vitamin C2%

Reds burrito has organic ingredients that will satisfy your hunger.  

El Monterrey burritos have less healthy ingredients and are high in sodium. 

Healthy Snacks vs. Unhealthy Snacks

The pringles  have a lot of saturated fats that can harm your body.

Chic-a-peas are made with non GMO ingredients and is a good source of protein and fiber.


Healthy Snacks vs. Unhealthy Snacks 

Serving Size: 4 sticks (32g)

Servings Per Container: 1

Amount Per Serving% Daily Value*
Calories: 160
Calories from Fat: 110
Total Fat: 13g20%
Saturated Fat: 4.5g23%
Trans Fat: 0g
Polyunsaturated Fat: 1.5g
Monounsaturated Fat : 5g
Cholesterol: 30mg10%
Sodium: 550mg23%
Potassium: 150mg4%
Total Carbohydrates: 5g2%
Dietary Fiber: <1g3%
Sugars: <1g
Protein: 7g
Vitamin A:6%
Vitamin C:0%

Serving Size: 1oz




Amount Per Serving:

Total Fat6g
Saturated Fat2.5g
Trans Fat0
Total Carbohydrates0

Healthy Snacks vs. Unhealthy Snacks 

Serving Size1 Bottle
Calories from Fat5
% Daily Value*
Total Fat0.5g1%
Saturated Fat0g0%
Trans Fat0g
Total Carbs11g4%
Dietary Fiber0g0%
Vitamin A
Vitamin C
Vitamin D

Ruby Rockets smoothies are made with natural non-gmo ingredients, to keep your diet balanced and full uf healthy things throughout your day. 

Healthy Snacks vs. Unhealthy Snacks

Total Fat: 1g2%

Saturated Fat: 0g0%

Trans Fat: 0g

Cholesterol: 25mg8%

Sodium: 670mg28%

Total Carbohydrate: 6g2%

Dietary Fiber: 0g0%

Sugars: 6g

Protein: 10g

Vitamin A: 0% Vitamin C: 0% Calcium: 0%Iron: 6%

Serving Size 1oz (28g)

Servings Per Container About 2.5

Amount Per Serving

Calories 80 Calories from Fat 10

% Daily Value* Total Fat 1g 2% Saturated Fat 0g

0% Trans Fat 0g Cholesterol 25mg

8% Sodium 400mg

17% Total Carbohydrate 6g

2% Dietary Fiber 0g

0% Sugars 6g

Protein 10g 22% Vitamin A

0% Vitamin C

0% Calcium

0%Iron 6%

This type of beef jerky is made with unnatural ingredients and will impact your health more negatively than positively.  

Lorissas beef jerky is made with more natural ingredients than Jack Links, and will have less negative effects in the long run.

Healthy Snacks vs. Unhealthy Snacks

Viki's  Granola is made with natural ingredients and has healthy fruit pieces in it,  giving you fiber to help your immune system.

Healthy Snacks vs. Unhealthy Snacks 

Justin's peanut butter and banana chips snack pack

Peanut butter and bananas are good for your digestive system and heart health.

Justin's peanut butter snack pack is healthy because it has lots of nutrients needed in your diet.

10 Unhealthy Snacks vs. 10 Healthy Snacks

Handi snacks are not healthy because they have a lot of unnatural ingredients.

Servings per Container: 1

  % Daily Value*Serving Size 37gCalories 210Calories from Fat 150Total Fat 16g 25%Saturated Fat 6g 30%Trans Fat 0gCholesterol 0mg 0%Sodium 20mg 1%Potassium 220mg 6%Total Carbohydrates 13g 4%Dietary Fiber 3g 12%Sugars 6gProtein 6gVitamin A   0%Vitamin C   2%Calcium   2%Iron   2%

*Percent Daily Values are based on a 2000 calorie diet.