PROTEIN PROTEIN

Protein A nutrient found in all living things. It contains nitrogen and is responsible for the formation, maintenance, and repair of the body’s tissues/ It can also be used for energy. CHNO

Amino acids These are the building blocks of protein molecules. A molecule that combines with other amino acid molecules to make proteins 20 different amino acids are found in protein foods Amino acids chain together to form TENS OF THOUSANDS of different proteins-about 30,000. They can be arranged in any way.

Denaturation Protein molecules can change their shape and take on new characteristics. Heats, acids, bases, and alcohol can denature proteins. Think of an egg being cooked, meat becoming tender-this is denaturation. Once they are denatured they can never return to their original state. (A cooked egg can’t become a chick) Stomach acid denatures protein so the body can use it.

OUR INES! Just like proteins! Essential amino acid Your body makes 11. These are called non-essential since your body makes them. The other 9 come from food. The 9 amino acid you need and your body cannot make, are ESSENTIAL amino acids Basically, it is essential that you eat food with this acid so you can treat your body healthy! OUR INES! Just like proteins! Phenylalanine Valine Threonine Tryptophan Isoleucine Methionine Histidine Leucine Lysine

Complete proteins Using the knowledge of needing to eat to get essential amino acids, there are certain foods that you get the most bang for your buck! COMPLETE proteins have all 9 essential amino acids MEAT POULTRY FISH EGGS MILK SOY Gelatin is the only animal protein that is not considered a complete protein.

Incomplete proteins A food that lacks one or more essential amino acids Most plant foods are incomplete proteins when they stand alone Complementary proteins: 2 or more incomplete proteins combine to make a complete protein. Legumes + rice/corn/nuts= a complete protein Can have combinations at different meals and still get the same, healthy results)

A general guideline to create a complete protein= Legumes (beans, peas, peanuts) + Nuts, seeds, grains Grains with Legumes - sample meal: lentils and rice with yellow peppers. Nuts with Legumes -  sample meal: black bean and peanut salad.

Multiple Functions of Protein Build & Maintain Tissues Make Important Compounds Regulate Mineral & Fluid Balance Maintain Acid Base Balance Carry Vital Substances Provide Energy

Build and Maintain Tissues proteins are constantly broken down and replaced As your body grows it uses protein to make new tissues. You need a CONTINOUS(un-interruped) supply of protein to grow and repair

Makes important compounds Protein creates enzymes. Enzymes cause specific chemical reactions that take place in every cell in your body which is made possible by these special proteins Create hormones Create antibodies that defend against disease & infection

Regulate mineral & fluid balance Proteins help carry potassium & sodium from one side of the cell wall to the other This helps the flow of water through cell membranes. This helps balance fluid inside and outside of cells so heart, lungs, brain etc. can all function normally.

Maintain Acid base balance Acid base balance refers to the correct level of acid in the body. If blood becomes too acidic, it’s life threatening. Proteins in the blood act as buffers-meaning it counteracts the amount of acid.

Carry Vital substances Proteins + Fats = Lipoproteins, carries fat in the blood stream so it can be used Carries oxygen and iron

Provide energy If carbohydrates & fats are lacking in the diet, the body will use protein as its energy source. Protein carries 4 calories per gram The body will also use protein as an energy source if there is TOO MUCH protein in the diet.

How much do I need? 10 to 30 percent of your calories should come from proteins Take your daily calorie requirement ______??????___________ How many calories should come from protein: Find your percentage(10) Daily calories (2800) X .10 = 280 calories each day Protein has four calories per gram, so divide these number by four to determine the number of grams needed

Excess Protein If you eat too much, it can harm you! Too much is hard on the digestive system Excess protein is broken down and stored by the body as fat, which an lead to weight gain Most healthy people do not need supplements with protein or amino acids, because they choose a variety of foods

Inadequate protein Protein-energy malnutrition PEM occurs when a person dos not get enough calories and protein One of the most common forms of malnutrition in the world! Drug addictions and eating disorders can also lead to this

Vegetarians fall into the following groups: Vegetarians have long argued that it is possible, with careful planning, to meet daily protein requirements without consuming animal sources. Vegetarians fall into the following groups: Vegans: consume foods only from plant sources Lacto-vegetarians: eat foods from plant sources and dairy products Ovo-vegetarians: eat foods from plant sources and eggs Lacto-ovo vegetarians: eat foods from plant sources, dairy products, and eggs Semi-vegetarians: eat no red meat, but eat poultry and seafood

Plants and protein BENEFITS: By eating more protein from plant sources, you intake less fat and have more fiber than from animal sources DRAWBACK: May not get all of the essential amino acids. Must eat a variety of plant based proteins in order to do so. They also need to take special care to ensure adequate consumption of certain vitamins and minerals that are not supplied by a diet rich in plant sources. These nutrients include: zinc, calcium, iron, Vitamin D, and Vitamin B12. Meatless dishes with complete proteins include rice and beans, a peanut butter sandwich, hummus on pita bread Soybeans, quinoa, and buck wheat have complete proteins Tofu, and soy milk add during preparation

Health benefits Most vegetarians enjoy health benefits from eating a diet that is generally high in fiber and low in saturated fats and cholesterol. Vegetarianism doesn’t guarantee proper nutrition. Just as every other population, vegetarians need to be mindful of fat intake and calorie intake. They also need to take special care to ensure adequate consumption of certain vitamins and minerals that are not supplied by a diet rich in plant sources. These nutrients include: zinc, calcium, iron, Vitamin D, and Vitamin B12.