1. Protein

2. What is protein? There are at least 10,000 different proteins in your body. These are built from 20 or so basic building blocks called amino acids.

3. How much protein do I need? Protein is a “macronutrient”, this means it is needed in large amounts. (Vitamins are “micronutrients” which are needed in small amounts.)‏ Your body does not store protein so protein must be consumed to meet your needs. The USDA suggests you get 15 to 20 percent of your calories from protein. Protein: 1 gram = 4 calories.

4. More Specifically Teenage boys need 3 daily servings or 7 oz. from the meat/bean group Teenage girls need 2 daily servings or 6 oz.

5. What does protein do for me? It is a component of every cell. It builds and repairs tissues. It is used to make enzymes, hormones and other body chemicals. It is the building block of bones, muscle, cartilage, skin and blood.

6. Ever heard of “Kwashiorkor”? Kwashiorkor is protein malnutrition. Lack of protein can lead to : *growth failure *loss of muscle mass *decreased immunity *weakening of the heart and respiratory system *death

7. Can you get too much protein? Too much protein in the diet can lead to excretion (loss) of calcium and can contribute to osteoporosis (thinning of bones). The body produces ammonia as a byproduct of protein breakdown. High protein/low carb diets can be an effective way to lose weight but may be dangerous if continued beyond 6 months-as well as the calcium issue, they tend to be high in fat.

8. Explain complete protein and incomplete protein. Complete proteins contain all the amino acids needed to build new proteins. Most are animal sources. Incomplete proteins lack one or more of the essential amino acids (acids your body can’t make). Fruits, vegetables, grains and nuts are incomplete proteins.

9. Vegetarians need to eat a variety of foods in a day to provide all the essential amino acids.

10. What are the best choices? Fish (also has heart- healthy omega 3 fatty acids)‏ Poultry (remove skin)‏ Beans (also has lots of fiber)‏ Nuts Whole grains

11. Where's the beef? If red meat is your preference: *Choose lean cuts *Moderate portion size *Eat only occasionally

12. Anything else to avoid? Processed meats have been linked to an increase in the risk of colon cancer.

13. Final Recommendations Get a good mix of proteins. Pay attention the the “package”. Balance carbs and protein.