Water gives our bodies structure and maintains our body temperature. Cells need water to function. At least 60% of our bodies is water, which makes it an essential part of our diet. You should have at least 2 liters of water everyday. This is equal to eight 8 ounce glasses. Drinking too much water at once can be bad for you- it causes the level of sodium in your blood to drop. Drinking not enough water can be very bad for you because you already lose water every day through natural functions, and when you don't replenish that supply you will become dehydrated and eventually your body will have trouble getting fluid to your organs. A fact about water is it is the universal solvent.
Your main source of energy. The average body requires 225 to 325 grams per day, depending on size and diet. Eating too much or too little carbohydrates will effect your blood sugar level. Too many can also lead to weight gain. If you eat the right amount of carbs you will have stable blood sugar and energy for the day. Fact: a carbohydrate has 4 calories per gram.
6 Types Of Nutrients
The most concentrated form of energy we consume. Some fats are healthy, others are terrible for you. You should eat about .4 to .5 grams of fat per pound of you weight every day. If you eat the right amount of fats your body will have plenty of energy and support the growth of your cells. Too much fat leads to weight gain, and increase your cholesterol, which makes you more at risk for heart disease and stroke. Too little fat results in trouble absorbing nutrients and you can develop vitamin deficiencies or lose an unhealthy amount of weight. An average adult has 50 billion fat cells!
For the most part vitamins are not produced by our bodies which makes them an essential part of our diet. There are two types of vitamins, water soluble and fat soluble. We are advised to take supplements because if your diet is not perfect you are missing out on these vitamins. A lack of vitamins in your diet lowers your immunity to viruses and your ability to heal wounds. Too much vitamins leads to nausea, cramps, and diarrhea. Fact: a multivitamin can minimize nausea and heartburn more than many medications.
Like vitamins, they cannot be produced by our body. They assist your metabolism and biological reactions. Also help with water balance, hormone production, and bone development. Minerals also have the same results if you do not have enough of them in your diet or too much (trouble with immune system, gastrointestinal problems). The amount of minerals needed per day varies. For example, you need 800 milligrams of calcium, and around 400 milligrams of magnesium. Fact: all of the food groups contain some time of mineral.
What makes up our skin, bones, organs, hair, and nails. They are composed of 22 amino acids, and 8 of these are essential amino acids because they cannot be produced by our bodies. Also make hormones. We need at least .8 grams per kilogram of our weight in protein every day. Too much protein is transferred into fat. If you don't have enough protein then you won't be able to build muscle. The right amount of protein assists your body in making muscles and other materials. Fact about protein: a protein molecule is made up of Carbon, Hydrogen, Oxygen, and Nitrogen.
These popular chips come with up to 30 recommended servings per bag (12 chips per serving). Takis are TERRIBLE for you- they are super high in sodium and MSG, and contain harmful food dyes that have been related to cancer and other illnesses. Too much sodium can cause high blood pressure and puts serious strain on your kidneys. A medium size bag of Takis is $1.50.
A small bag costs $1.90, is 3.3 oz, which has about 3 servings. One serving of Snap Pea Crisps is about an ounce. These are a healthier choice because they don't have the harmful dyes in Takis, and come with more nutritional value. They are much lower in sodium and are a good source of fiber, which is good for your digestion system.
Harvest Snaps Snappea Crisps
Candy is a go to when you're feeling hungry and craving sugar. In general or specifically, candy is not ever a healthy snack and under no circumstance should you rely on this to sustain hunger. Candy should be an occasional treat, not a daily indulgence. One example of this is a Snickers bar. These are advertised to help your hunger, but they don't help your health. A snickers has 110 calories from fat and contains saturated fat and 24 grams of sugar. The saturated fat raised bad cholesterol and puts you at higher risk for heart disease. Sugar is not good for you brain or you heart as well. A snickers has a single serving, and costs $.89.
If you're having sweet cravings, fruit is the healthiest and best option to fill you up and still satisfy what you want. Eating fruits reduces risk for heart disease, high blood pressure, and cancer in various forms. Serving size and cost varies based on what kind of fruit you buy and how much of it you want to eat. Fruits are rich in vitamins and minerals that give you energy. They also have natural sugars.
Sugary Cereal Bar
A cereal bar such as the Special K Bar is one serving, but comes with an average of 6 per box. Many cereal bars falsely advertise that they are a healthy choice. The Special K Bar contains corn syrup, fructose, sugar, and cane syrup. All of these ingredients contribute to weight gain and high triglyceride levels, and increase your risk for Type 2 diabetes. Also, sugar is terrible for oral hygiene, and it is empty calories. A Special K Bar box is $2.99.
Most granola and cereal bars have healthier alternatives, but the KIND bar is the smartest choice if you are craving a granola bar. These bars have small list of ingredients, such as nuts, fruit, and antioxidants, which all provide protein or protection for your body. They also have way less added sugar compared to other granola and cereal bars, which greatly benefits areas such as the liver which would otherwise be affected by the corn syrup, sugar, etc. A KIND bar usually costs $1.99.
Pringles serving size is 16 chips, with about 5 servings per can. These chips contain a very small portion of actual potato, a common trait of stack-able chips. Pringles, like almost every other potato chip, is super high in acrylamide, a hazardous chemical that is known to cause cancer. They have a large amount of sodium and artificial flavors as well, which can only be logical because they have such a bizarre selection such as the chicken and waffles flavor and the pizza flavor. Artificial flavors can cause brain and nervous system damage, nausea, tumors, bladder cancer, and other problems. A can of Pringles costs $2.46.
Oven Baked Lays
The originial Lays Oven Baked chips are a healthier option if you really need to satisfy a potato chip craving. They are much lower in calories and sodium, and are baked instead of fried so they have 65% less fat than regular potato chips. They are $3.83 for a bag. The recommended serving size is 18 chips.
Uncrustables come in a box of 10 at $6.48. The serving size is 1 per serving. Uncrustables make an easy snack because of their convenience and taste, but they are super high in high fructose corn syrup, and contain processed bread and hydrogenated oils. They also have sugar and preservatives. This variety of bad ingredients has a variety of negative effects. High fructose corn syrup is bad for you because it becomes a toxin in your body. Too much sugar increases heart disease risk and is bad for your liver. Preservatives contain unknown chemicals that can lead to cancer. This snack is way to risky to take. You might think you're saving time not making a sandwhich, but is that saved 5 minutes worth a healthy life?
Vitamins and Minerals
Whole Grain Turkey Sandwhich
This is a home made snack that is a great alternative to an Uncrustable. Yes, you could make a PB&J, but the turkey sandwhich is a much healthier option due to its variety in nutrients such as carbs, vitamins and minerals, and protein. These nutrients will help your body function, provide muscle growth, and give you plenty of energy. You can choose what you put on it, but try to get whole grain bread, and the right brand of turkey, such as healthy ones turkey slices. Try to add lots of vegetables to your sandwhich, and cheese, but stay away from condiments that contain preservatives and sugars. Making your own turkey sandwhich will only cost you on average about $6.00.
The recommended serving for Poptarts is one package, which is 2 Poptarts. This common breakfast food is high in sodium and fat, sugar, and have additives. All together they have almost no nutritional value. They are filled with artificial preservatives that increase their shelf lives to years. Preservatives have been linked to asthma and breathing difficulties, meaning they impact your lungs. A box of Poptarts costs $5.80.
QUESTBAR Cookies and Cream
Although the packaging does cause you to think the QuestBar Cookies and Cream bar is unhealthy as the Poptart, it has way less sugar, is high in fiber, and contains plenty of protein. The fiber helps your digestive system, and the protein makes muscles and gives you energy for the day. A serving is one bar, and a box costs $7.99.
Fruit Roll Ups
Fruit Rollups contain corn syrup and a lot of sugar. The suggested serving size is only one roll due to the large amount of calories and sugar per roll. 150 grams of fruit roll up equates to 70 grams of sugar and 500 calories. This sugar impairs brain function, causes fatty liver disease, and increases risk for heart disease. They also contain artificial dyes and preservatives. For such a little treat, the health risks are NOT worth it. Fruit Rollups cost $4.88 for a pack of 20.
Pure Organic Fruit Strips
Many fruit rolls and leathers are super unhealthy, even when they claim to be organic. The Pure organic fruit strips are one option that stays true to its advertising. A box has 36 servings (1 strip per serving). These strips have all natural ingredients including apple puree, sweet potato juice, and other fruits and veggies. The fruits provide needed vitamins and minerals along with protein. This is great for fighting disease and building tissue. A single strip costs $1.09, and a box costs $22.99.
Cheez-Its are a processed snack with almost no nutritional value. There are 9 servings in a box with 27 crackers at a suggested serving. They have artificial preservatives that cause dizziness, nausea, and if too much is ingested can even cause death. They are high in sodium and MSG which lead to weight gain, high blood pressure, and heart disease. A box of Cheez-Its costs $5.30.
Annie's Cheddar Squares
Annie's Homegrown cheddar squares are a healthier alternative to Cheez-Its. They have a recommended serving size of 25 crackers, with an average of 10 servings per box. They have organic wheat and 100% real cheese compared to Cheez-It's processed ingredients. A box costs $3.19.
These cookies have a suggested 3 cookies per serving, but it's hard not to eat a ton! Chips Ahoy cookies have 11 grams of sugar per serving, along with high fructose corn syrup and vegetable oils. They also contain unknown artificial flavors. The sugars increase weight and triglyceride levels. A package of Nabisco Chips Ahoy is $2.56.
A much healthier cookie option, Kashi cookies have whole grains and fiber, and all natural ingredients. You stay away from the additives and sugars but keep the satisfying taste. The whole grains and fiber both give you energy and helps the digestive system. 1 cookie per serving is recommended. A box of Kashi cookies contains 3 cookies and costs $7.52.
A serving of ice cream is 1/2 cup, but people usually eat at least 1 cup. Ice cream in general is high in sugar and fat, and often contains fructose or glucose based sweeteners. Some ice creams use milk with as much fat as the 16%. Fat is super bad for your body because it raises your risk for type 2 diabetes and increase cholesterol. Lactose is also found in ice cream which can be a problem if you are allergic to it. A tub of ice cream usually costs $4.50.
To avoid ice cream, yogurt is a great alternative. You can freeze GoGurts to recreate that frozen, creamy texture. A box of GoGurts has 8-16 GoGurts, with a serving being 1 GoGurt. It costs $4.47. GoGurts are high in protein, calcium, vitamins, and have probiotics which are great for your gut. Calcium is very good for your bones. It is a better choice because it has less sugar and a lot of nutritional value.