1. Nazia Sadat RD, LDN, MS, MPH Seminar 7 Protein

2. Today We will be talking about Protein What are proteins? Components of protein Protein in its quality Sources of protein

3. Protein Protein: From the Greek word “protos” meaning first protein From the Greek Proteios meaning of first quality Also means “of primary importance” Protein was the first substance identified as an essential part of living tissue Protein is the body’s most important nutrient It is a component of every cell in the body Hair, nails, skin, blood, tissue, enzymes, hormones Its needed for repair and growth During infancy, childhood, adolescence and pregnancy Needed for production of antibodies

4. Amino Acids Protein is comprised of many amino acids AA are the building blocks of protein Essential AA Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Thereonine, Tryptophan, Valine, Histidine NonEssential AA Alanine, Arginine, Aspartate, Cysteine, Glutamate, Glutamine, Glycine, Proline, Serine, Taurine, Tyrosine

5. More about Proteins Complete proteins contain ample amounts of all of the essential amino acids. These proteins are found in meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins contain only some of the essential amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables. Combine some incomplete proteins with complete proteins Beans + meat Chicken + spinach

6. Quality of Protein Not all protein foods are created equally Some are more balanced than others, in terms of amino acid composition Animal protein contain all of the essential nutrients and have high biological value Eggs, poultry, fish, dairy, meat In foods of plant origin, many essential AA are too low or lacking Histadine: found in animal protein Methionine: Lacking in beans

7. Measuring Protein Quality Biological Values Denoted the % of absorbed nitrogen which is used for growth and maintenance Protein Efficiency Ratio (PER) Protein’s ability to support growth Better for animal sources than plant sources Gain in body mass (g)/protein intake (g) Protein Digestibility Corrected Amino Acid Scoring (PDCAAS) Calculated by analyzing the essential AA with an analytical testing method Most accurate

8. BV: closer to 100 = better source PER: high the score = better source PDCAAS: value of 1 is the highest, and 0 the lowest

9. Protein Requirements Recommendation:.89 g of protein per kg/day for adults This may not be sufficient for the elderly Recommendation is 1.0 g protein per kg/day MyPlate recommendations Children (9-13): 5 ½ to 6 ounces per day Women (19-50): 5 to 5 ½ ounces per day Men (19-50): 6 ½ ounces per day

10. Question There is only 1 problem with the MyPlate protein recommendations? Do you know what that is?

11. Protein Sources Eggs Poultry Fish Dairy Products Organ Meats Muscle Meats

12. Lower Protein Sources Beans Have their benefits, but are not the best source of protein Lacking in essential amino acid methionine Therefore will need another source to make it complete Ham+beans or brown rice+beans Soybean Among legumes has the highest nutritional offering But is a lower quality of protein than animal sources Contain phytic acid which prevents mineral absorption Combine with a good animal protein source to make complete

13. Portion Sizes Fish: 8 ounces cooked Beef: 5 ounces cooked Souce: http://www.choosemyplate.gov

14. Source: http://www.choosemyplate.gov/food-groups/protein-foods-amount.html#

15. Suggestions About Protein Select fresh or frozen meats from well raised animals Avoid highly processed meats Made with trans fats, saturated fats, and large amounts of sodium Avoid smoked meats Polycyclic Aromatic Hydrocarbon Carcinogenic compounds If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

16. Conclusion We have available to use a variety of good quality protein sources Yet many individuals limit their diet to beans and grains There should be more public education on the health impacts of a healthy well balanced diet that contains a variety of protein sources

17. Any Questions??

18. Reading for the Week Chapter 5 – Quality Counts with Protein Foods, p. 119-132 American Dietetic Association (2003 Jun). Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc, 103(6):748-65.

19. Project Part 1 5 page report (EXCLUDING title page and references) Make sure the paper is in APA format Answering the questions provided on the requirements Topic based on last name A-D: Vegetables E-H: Fruit I-N: Whole Grains O-R: Nuts and Seeds S-Z: Protein