A Macronutrient We eat it in (relatively) large amounts Provides energy (that means Calories) Contains nitrogen Important tissue in the body Molecules (with nitrogen) that have important functions in the body
MUSCLES Forms the basis of bones and teeth Enzymes that make reactions happen Antibodies and Immune System Carriers
Give structure to some foods Provides calories Gives a feeling of satiety, so that eating can stop Tends to even out blood sugar
Starts as strings of amino acids 20 different ones are used 9 need to be provided by the diet Strings are twisted, folded, held together so that protein has a shape Shapes determine what the protein is able to do
Meats, fish, poultry 7 grams / ounce Dairy Products 8 grams / cup milk Eggs 7 grams / egg Legumes 15 grams / cup Grains 3 grams / ounce Seeds, nuts, and most vegetables also have some
We need to get 9 of the 20 amino acids from our food Animal proteins have all of them So does soy Other sources are low in one or two Digestibility also counts That’s how easily the body can get to those amino acids Fiber and other plant substances in non- animal foods decrease digestibility
Other Nutrients (varies, too) Saturated Fat Cholesterol Total Fat (Unless fat-free, it’s all there) B vitamins (Not B12, but Folate) Fiber—both Soluble and insoluble
But, that assumes Calories are adequate And person is healthy And normal weight and height Another way to figure is to multiply weight in kilograms by 0.8 gm protein Or multiply weight in pounds by 0.4 gm protein
A day’s food intake including 4-7 ounces of meat, fish or substitute and 2 cups of milk 28-49 g protein from meat, 16 g from milk, plus more from grains
Daily Values aren’t given for foods unless they are meant for kids under 4.
Tempeh is a made from cooked and fermented soybeans and formed into a patty Unlike soy it is quite firm Grains may be added Tempeh has a nutty flavor Several varieties available Takes the place of meat in many dishes Found in the refrigerator section
Not recommended for those with soy allergies or those with thyroid issues. Excellent source of protein, calcium and iron It’s a complete protein Gluten-free High in tryptophan Great for weight loss
2 gm protein per T High in Fiber Anti-inflammatory Helps decrease bad cholesterol Preventive against breast, colon and prostate cancer Helps relieve constipation May be preventative against heart disease and diabetes
For 1 egg 1 TBS flaxseed meal 3 Tablespoons water Combine the flaxseed and water and let sit for 5 minutes. Double or Triple recipe as needed.