Protein The body’s building blocks

Protein has multiple Protein has multiple functionsfunctions

Build and repair body tissueMaintain cell growthEnergy

How often do we need How often do we need Protein?Protein?Daily!The body does not

produce protein. You must eat it.

Every night your body uses protein to repair body tissue.

Excess protein is converted to fat tissue.

Not enough fats or carbs?Not enough fats or carbs?

If your body doesn’t have enough carbohydrates or fat…it will burn protein.

SO…protein can be used as a source of energy, it can take the place of carbs and fat if needed.

BUT…It breaks down muscles and protein into glucose to use for energy thus deteriorating muscles.

Protein needs influenced Protein needs influenced bybyAgeBody SizeQuality of the proteinsPhysical state of the person

The best sources of The best sources of proteinproteinCome from animalsMilkEggsFishPoultryRed Meat

5 ½ ounces per day or 2-3 “servings”4 calories per gram of protein

Proteins are made of Proteins are made of Amino Amino AcidsAcids

Building Blocks from which new proteins are made.

There are 22 different amino acids

9 are essential for good health.

                                                                

A Complete ProteinA Complete Protein

Any food that has all 9 essential amino acids.

All animal proteins are complete proteins.

Exceptions: soy bean

Incomplete Proteins Incomplete Proteins Lack 1 or more

essential amino acidsComes from plantsCan be made complete

when combined with other incomplete proteins.

Sources: NutsLegumes (dried

beans), Grains and Cereals

SO…..SO….. Knowing what you now know about Knowing what you now know about proteins, why would it be important to eat a proteins, why would it be important to eat a variety of foods that contain proteins? variety of foods that contain proteins?

Variety can make protein complete◦ Combine plant and animal food◦ Combining plant protein from variety of

cereals and grains

Incomplete Combinations Incomplete Combinations

Peanut butter + wheat bread

Cereal + milk

Mac + cheese

If you don’t use all the incomplete proteins they are either eliminated or converted to fat.

““Sparing” Sparing” == Extending Extending ProteinsProteins

Combining plant protein with animal protein or carbs◦ Examples

Chicken and Rice Chili con carne Tuna Noodle

Casserole

VegetarianVegetarianEats foods from plant sources,

and some animal products.Eggs or Milk or Cheese and

Plants

VeganVeganEat foods only from plant sources

vegetable oilsoyplants

Where is the Protein?

Insufficient ProteinInsufficient ProteinLower resistance to

diseaseTirednessWeight lossStunt growthNot common in U.S.