Protein

“The Building Blocks of Life”

1. Protein has multiple functions

First Use: Build and repair body tissue Maintain cell growth Formation of Enzymes and hormones

Insulin and thyroid hormone

Fluid Balance Antibodies

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Protein also provides energy

There are 4 calories per gram of protein.

Can take the place of some fat and carbohydrate if they do not supply enough energy. Prevents protein from being

used for their other functions Fat and carbohydrate cannot

take the place of protein.

Minerals in meat (protein) group

Iron meat, eggs, seafood, seeds, nuts, whole grains, dark green leafy vegetables carries oxygen to all body cells

Chromium seafood, meats, eggs, nuts, seeds, peanuts, whole grains, bran, wheat germ helps regulate blood sugar levels (helps prevent and treat diabetes)

Copper whole grains, liver & organ meats, legumes, wheat germ & bran helps body assimilate iron and form healthy bones

Phosphorus meat, fish, poultry, nuts, bread & cereal, eggs helps in production of energy and activator of B vitamin complex

Potassiumwhole grains, fruits, vegetables, nuts, seeds, meat, fish works with sodium to normalize flow of body fluids

Manganese whole grains, nuts, seeds, legumes, blood sugar regulation, health of tendons and bones

Selenium seafood, meat, liver, nuts, seeds, legumes, wheat germ, bran fights free radicals (destructive cells that may be precursors to cancer)

Sulfur eggs, garlic, onions present in all body tissues. Needed for skin, joints, hair

Zinc whole grains, meat, fish, dairy, eggs, nuts, seeds, blood sugar, brain, blood, kidneys, nerves, bones, hair, skin, nails, appetite, sense of

smell and taste, reproductive organs

Fat soluble vitamins

D sunshine, fortified milk, fish and fish oil, egg yolk needed for strong teeth and bones,

helps body use calcium and phosphorus

Water soluble vitamins

Folic Acid leafy green vegetables, liver Needed for formation of body proteins and genetic materials for the cell

nucleus. Also helps in the use of substances that contain carbon. deficiency during pregnancy leads to increase risk of neural

groove defects

B 1 Thiamin whole grain or enriched bread and cereals, yeast, liver, pork, fish, lean meats, poultry, milk

needed to help convert food to energy by promoting proper use of sugars

B 2 Riboflavin milk, whole-grain breads and cereals, liver, lean meats, eggs, leafy green vegetables

needed to help body use carbohydrates, proteins, fats—particularly to release energy to cells

Niacin eggs, meats, liver, whole-grain breads and cereal Needed for energy-producing reactions in cells present in all body tissues

B 6 lean meats, leafy green vegetables, whole-grain cereals Needed for formation of red blood cells, certain proteins, and use of fats

during metabolism

B 12 liver, kidneys, fish, milk, animal foods in general Needed to build vital genetic substances for cell nucleus and helps in

formation of red blood cells. Also helps functioning of nervous system

Pantothenic Acid liver, kidneys, whole-grain breads and cereal, nuts, eggs, dark green vegetables, green beans

Needed for metabolism of carbohydrates, proteins, fats, and formation of hormones and nerve regulating substance

Biotin egg yolk, liver, kidneys, dark green vegetables, green beans Needed for formation of fatty acids and release of energy from

carbohydrates

MORE Water soluble vitamins

Sources of protein

ANIMAL SOURCES PLANT SOURCES Dry beans and peas Nuts Vegetables Grain Products

Milk Eggs = 6 g of protein Fish Poultry Red Meat

Low fat preparations

Must be supplied daily

Both fat and carbohydrates are stored in the body, but protein is not stored. Consume enough to supply

protein needs.

Needed especially at breakfast to replenish proteins used for growth and maintenance during the night.

Protein needs influenced by

Age Body Size Quality of the proteins Physical state of the

person FGP - Most people

need 3-6 ounces per day or 2-3 “servings” 3 oz = 1 deck of cards

Health experts suggest that we get 10-15 percent of our total calories from

protein.

Carbohy-drates 55-60%

Protein10-15%

Fat No more

than 30%

Grains

Fruits

Vegetables

Meat

Beans

Cheese

Nuts

% of calorie formula

Caloric need x % of nutrient recommended = daily caloric need 2,000 calories x 10% (.10) protein = 200 calories from protein 2,000 calories x 30% (.30) protein = 600 calories from protein

Divide daily caloric need by / calories per gram 200 daily calories / 4 calories per gram = 50 grams protein 600 daily calories / 4 calories per gram = 150 grams protein

A 2,000 calorie Protein range for the day is between 200 - 600 calories and 50 – 150 grams

RECOMMENDED CALORIE AMOUNT

CATEGORY CALORIES

Teen males, many active men, and very active females.

2,800

Older children, teen females, active women, and most men.

2,200

Younger children, women, and most older adults.

1,600

NOW FIGURE OUT YOURS

Excess Protein

People can get too much protein in their bodies. Excess amounts of protein are broken down and

stored by the body as fat.

Healthy people don’t need protein supplements. They get enough from choosing a variety of foods.

Amino Acids

Building Blocks from which new proteins are made.

There are 22 different ones, but 9 are essential for good health.

Essential means that we must get it in our diet because our bodies cannot make it.

                                                                

Complete Protein

Support growth and maintenance of body tissue.

Any food that has all 9 essential amino acids.

Complete protein plant sources

ANIMAL SOURCES PLANT SOURCES

The most complete plant protein is Soybean (tofu).

Germ of grains

All animal proteins are classified as complete proteins.

Incomplete Proteins

Any food that is missing any of the 9 essential amino acids.

These come from plants. Beans, Nuts, grains,

legumes, & peanut butter

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Make a Complete Protein

Combine plant proteins with other plant proteins. (complementary proteins)

Combine incomplete (plants) proteins with complete (animals) proteins.

Complete Proteins

Peanut butter on whole wheat bread

Chicken and Rice Vegetable & meat stir-

fry Macaroni and Cheese Tuna Noodle Casserole Navajo Taco’s

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Insufficient Protein

Stunt growth Lack of energy, tired Lower one’s

resistance to disease Weight loss Damage liver Death

Not common in U.S.

Assignment #5

Ho much protein is in food items that you might eat?