1. “The Building Blocks of Life”
Protein
“The Building Blocks of Life”

2. 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

3. 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.

4. 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
Potassium whole 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

5. 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

6. Water soluble vitamins
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
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

7. MORE Water soluble vitamins
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

8. Sources of protein Milk Eggs = 6 g of protein Fish Poultry Red Meat
ANIMAL SOURCES
PLANT SOURCES
Milk
Eggs = 6 g of protein
Fish
Poultry
Red Meat
Low fat preparations
Dry beans and peas
Nuts
Vegetables
Grain Products

9. 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.

10. 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

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

12. % 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 calories and 50 – 150 grams

13. 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

14. 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.

15. 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.
                                                                

16. Complete Protein Support growth and maintenance of body tissue.
Any food that has all 9 essential amino acids.

17. Complete protein plant sources
ANIMAL SOURCES
PLANT SOURCES
All animal proteins are classified as complete proteins.
The most complete plant protein is Soybean (tofu). Germ of grains

19. Incomplete Proteins
Any food that is missing any of the 9 essential amino acids.
These come from plants.
Beans, Nuts, grains, legumes, & peanut butter

20. Make a Complete Protein
Combine plant proteins with other plant proteins. (complementary proteins)
Combine incomplete (plants) proteins with complete (animals) proteins.

21. Complete Proteins Peanut butter on whole wheat bread Chicken and Rice
Vegetable & meat stir-fry
Macaroni and Cheese
Tuna Noodle Casserole
Navajo Taco’s

22. Insufficient Protein Stunt growth Lack of energy, tired
Lower one’s resistance to disease
Weight loss
Damage liver
Death
Not common in U.S.

24. Assignment #5
Ho much protein is in food items that you might eat?