Protein

1. Carbohydrates 2. Lipids 3. Protein- 4 calories per gram 4. Vitamins 5. Minerals 6. Water

PROTEIN The main function of protein is to build and repair body tissue. Your body will use protein as an energy source if carbohydrates and fat are not present.

You must eat protein from good food sources daily to replace the wear and tear of body tissues. All proteins are made up of amino acids. Amino acids are the building blocks of proteins. PROTEIN

COMPLETE AND INCOMPLETE PROTEINS There are 22 amino acids. There are 9 essential amino acids that make up a complete protein. Incomplete proteins do not contain all 9 essential amino acids together. -However, you can combine certain foods to make a complementary protein.

All animal proteins are complete proteins. Some plant foods contain incomplete proteins. Examples of food sources for each include: Complete ProteinsIncomplete Proteins MilkNuts/seeds EggsLegumes CheeseBeans FishRice MeatGrains/cereals COMPLETE AND INCOMPLETE PROTEINS

A classic combination of incomplete proteins is rice and beans to form a complementary protein. When a grain is combined with any nut, seed or legume, they form a complementary protein—a complete protein formed from two incomplete proteins. Your body requires complete proteins from daily. The only complete protein from a plant source is soy- tofu, tempeh, soy nuts, edamame. Quinoa is considered a complete protein, but it is not as high in protein as animal sources or soy, so it’s not included as a protein food.

We get protein mainly from the proteins food group. Choose seafood products in place of some meat/poultry - 8 oz per week. Some foods in the food group are also high in fat. We can reduce the amount of fat eaten from the food group by: A. Eating lean meats b. Trim away visible fat c. Eat skinless poultry D. Use low-fat cooking methods PROTEIN

Besides being high in protein, dry beans are also an excellent source of fiber. PROTEIN

Consequences of not getting enough protein in the diet include: A. Weight loss B. Lack of energy/tiredness C. Stunted growth in children D. Lowered resistance to disease E. Liver damage/death PROTEIN

VEGETARIANS People who choose not to eat meat are called vegetarians. They have to be careful to get enough complete protein in their diets through other ways. The different types of vegetarians are…

VeganEats foods only from plant sources Lacto- vegetarian Eats foods from plant sources and dairy products Ovo- vegetarian Eats foods from plant sources and eggs Lacto-Ovo vegetarian Eats foods from plant sources, dairy products & eggs Semi- vegetarian Eats no red meat, but poultry and fish VEGETARIANS

Although most vegetarians enjoy healthy benefits from eating a diet that is generally high in fiber and low in saturated fats and cholesterol, Vegetarianism doesn’t guarantee proper nutrition. Remember, your body requires complete or complementary proteins daily. It cannot survive on incomplete proteins alone. VEGETARIANS

Protein Scavenger Hunt! % Calories from Protein: Calories from protein ÷ total calories x 100