Protein: Complete and Incomplete

Protein has multiple functions

Builds and repairs body tissue Provides Energy! Maintains cell growth Very important if body is

growing rapidly, is injured

or under stress!

Aids in the formation of enzymes,

hormones and antibodies!

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Individual Protein needs can be influenced by….

Age / Gender Body size Health /wellness Quality of protein

consumed

Protein must be consumed DAILY…

Constantly needed to replace wear and tear of tissue and keep up protein concentration in the blood

Protein CAN replace some fat and carbohydrates, but fat and carbohydrates CANNOT replace the body’s need for protein!

RDA for boys= 5-6 oz. a day

RDA for girls = 3-5 oz. a day

Protein is necessary for strong BODY FUNCTIONS…

* Protein can provide supplemental energyif sufficient fat and carbs. are not supplied.

* Excess protein, once converted to energy, is stored as fat.

Lack of protein can lead to…..

Lowered resistance to disease!

Damage liver / eventual body shut-down and death!

Extreme fatigue! Growth stunt… Long term illness…

Necessary protein is made up of amino acids….

Amino Acids are “building blocks” from which new PROTEINS are made.

CANNOT be supplied by the body and MUST BE consumed daily !

There are about many different body functioning amino acids, but

9 are essential for optimum health!

                                                               

Complete Proteins:

Generally proteins derived from animal foods or animal food bi-products ;

Any food that has all

9 essential amino acids.

Complete Proteins provide support for normal growth and

body maintenance…

The best sources of complete (animal) protein….

MilkEggsFishPoultryRed Meat

Incomplete Proteins:

Are generally derived from plant foods

Provide minimal support for normal body maintenance , DOES NOT support growth!

Some plant foods contain protein, but NOT all 9 essential amino acids…

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The best sources of complete (plant) protein….

- Edemame (soy/tofu)

- Beans / Legumes

- Grains (wheat germ)

- Brewers Yeast

- Certain nuts

- Cottonseed oil

Plant food combinations that make up a complete protein…

Peas and pastaRed beans and ricePB and wheat bread

Extending or “Sparing” Proteins…..

Chicken and Rice Chili con carne Macaroni and Cheese Tuna Noodle Casserole

“Sparing”Proteins:

Adding carbs and or fats to a low protein diet for a more

nutrient dense effect.

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Vegetarian Diets….

Diets allowing adequate consumption of RDA for protein without consuming animal foods /bi-products.

VEGETARIAN: = Consumes no meat, fish or poultry

VEGAN= Only plant sources

LACTO.VEGETARIAN = Consumes plant & dairy sources

OVO.VEGETARIAN = Consumes plant, & egg sources

LACTO.OVO. VEGETARIAN =

Consumes plant, dairy & egg sources

SEMI-VEGETARIAN=

No red meat, some poultry & fish