NUTRITION 2102 Unit 3: Proteins

PROTEINS Helps the body grow and repair worn-out or damaged parts One-fifth of your body’s weight is protein (hair, skin, eyes, skin, muscles, bones) They play a major role in fighting disease because parts of the immune system are proteins Proteins can only do their jobs properly if you consume enough carbohydrates Excess protein is broken down and stored by the body as fat

SOURCES All foods from animal sources: meat, poultry, fish, eggs and dairy products Some from plant sources: legumes, peas, nuts, some vegetables and grain products

AMINO ACIDS Proteins are made up of chains of chemical building blocks called AMINO ACIDS Your body can make all but 9 of the 22 known amino acids These 9 ESSENTIAL AMINO ACIDS must come from the food you eat.

TWO TYPES OF PROTEINS COMPLETE PROTEINS INCOMPLETE PROTEINS

COMPLETE PROTEINS Proteins that supply all nine essential amino acids Includes meat, poultry, fish, eggs, milk and soy products and quinoa

INCOMPLETE PROTEINS Do not provide all nine essential amino acids Most plant sources (even the ones regarded as being “high in protein”) lack one or more of the essential amino acids Ex. Grains, nuts, beans, seeds, peas and corn

COMPLETING INCOMPLETE PROTEINS You can obtain all of the essential amino acids by eating a variety of foods An amino acid that is lacking in one food source may be present in another. This is important for vegetarians

QUIZ TIME!

1. What is the best source of quality protein? A)Meat and Fish B)Fruit C)Grains D)Nuts

2. Which of the following statements in NOT a fact about protein? A)Proteins help your body fight disease B)Protein helps build and repair tissues C)All protein consumed is used by the body D)Protein provides energy

3. How much of your bodyweight is composed of protein? A)One –tenth B)One – fifth C)One – Quarter D)One - Third

4. Proteins are made up of chains of chemical building blocks called: A)DNA B)Creatine C)Amino Acids D)Incomplete Proteins

5. The nine amino acids that our body’s can’t produce naturally are called: A)Essential B)Non-essential C)Incomplete D)Antioxidants

6. Foods that do not supply all of the essential amino acids are called: A)Complete Proteins B)Incomplete Proteins C)Carnivorous Proteins D)Stagnating Proteins

7. Which of the foods below would be a complete protein? A)Black Beans B)Almonds C)Oatmeal D)Eggs

8. TRUE or FALSE: Vegans cannot get protein in their diet

9. True or False: If one food is missing an amino acid, you can obtain it from another incomplete protein.

10. TRUE or FALSE: Carbohydrates are unnecessary if you are on a high-protein diet.