a few lesson ideas. a macronutrient we eat it in (relatively) large amounts provides energy (that...
TRANSCRIPT
A few lesson ideas
Is It Really That Important?
Maybe It Started With Greek Yogurt…
And then there’s this…
A MacronutrientWe eat it in (relatively) large amountsProvides energy (that means Calories)Contains nitrogen
Important tissue in the bodyMolecules (with nitrogen) that have
important functions in the body
What Is Protein?
Proteins in the Body
MUSCLESForms the basis of bonesand teeth
Enzymes thatmake reactionshappen
Antibodies and ImmuneSystem
Carriers
Give structure to some foodsProvides calories Gives a feeling of satiety, so that
eating can stopTends to even out blood sugar
Proteins in Foods
Starts as strings of amino
acids
20 different ones are used
9 need to be provided by
the diet
Strings are twisted,
folded, held together so
that protein has a shape
Shapes determine what
the protein is able to do
What Does A Protein Look Like?
Food Sources of ProteinMeats, fish, poultry
7 grams / ounceDairy Products
8 grams / cup milkEggs
7 grams / eggLegumes
15 grams / cupGrains
3 grams / ounceSeeds, nuts, and most
vegetables also have some
More About Those Food SourcesWe need to get 9 of
the 20 amino acids from our foodAnimal proteins
have all of themSo does soyOther sources are
low in one or two
Digestibility also countsThat’s how easily
the body can get to those amino acids
Fiber and other plant substances in non-animal foods decrease digestibility
And Protein Isn’t Alone
Iron(except for dairy)
ZincB vitamins(varies by source)
Other Nutrients(varies, too)
Saturated Fat
Cholesterol
Total Fat
(Unless fat-free,it’s all there)
CARBOHYDRATE
B vitamins(Not B12, but Folate)
Magnesium and Iron
Fiber—both Soluble and insoluble
1-3 Years
4-8 Years
9-13 Years
Girls, 14-18
Boys, 14-18
Women, 19-70+
Men, 19-70+
0
10
20
30
40
50
60
grams per day
How Much Protein Do We Need?
But, that assumes Calories are adequateAnd person is healthyAnd normal weight and height
Another way to figure is to multiply weight in kilograms by 0.8 gm proteinOr multiply weight in pounds by 0.4 gm protein
How Much Protein Do We Need?
A day’s food intake
including 4-7 ounces of
meat, fish or substitute
and 2 cups of milk
28-49 g protein from
meat, 16 g from milk,
plus more from grains
And how much FOOD is that?
Do We Really Need to Work at Getting Protein?
Daily Values aren’t given for foods unless they are meant for kids under 4.
I’ve decided to eat vegetarian.’
‘I’ve been meaning to tell you…
Proteins without AnimalsAmount of protein and
amounts of the amino acids are important
Most plant sources are low in one of two of the needed amino acidsBut they can
complement each other
Complimentary Proteins
Examples of Complementary Proteins
Breakfast and LunchVeggie Chili (1 cup)
180 calories19 gm protein2.0 fat 0 mg cholesterol17 g fiber
Scrambled tofu
65 calories7 gm protein2.5 g fat 0 sat. fat0 mg cholesterol
Afternoon Snack and DinnerBlack bean burger on a bun
230 calories16 gm protein5.5 g fat.5 g sat fat5 g fiber
1 oz. Raw almonds (23) and ½ oz. raisins (30)
204 calories6 gm protein14 gm fat1 gm sat fat4 gm fiber
Tofu
Soft- salad dressings & desserts
Firm – general purposes
Extra firm – stir fries, salads
Tempeh
Tempeh is a made from cooked and fermented soybeans and formed into a patty
Unlike soy it is quite firmGrains may be addedTempeh has a nutty flavorSeveral varieties availableTakes the place of meat in many dishesFound in the refrigerator section
What is Tempeh?
Benefits of Tofu & Tempeh
Not recommended for those with soy allergies or those with thyroid issues.
Excellent source of protein, calcium and iron
It’s a complete protein
Gluten-freeHigh in tryptophanGreat for weight
loss
2 gm protein per THigh in FiberAnti-inflammatoryHelps decrease bad cholesterolPreventive against breast, colon and
prostate cancerHelps relieve constipationMay be preventative against heart disease
and diabetes
Benefits of Flaxseed
Flaxseed(as egg replacer)
For 1 egg
1 TBS flaxseed meal 3 Tablespoons water
Combine the flaxseed and water and let sit for 5 minutes. Double or Triple recipe as needed.
A Little Critical Thinking Exercise
Enjoy a few samples of high protein, meatlessfoods you could use in
your foods lab!
Thank You!!