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

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

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.

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

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

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

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

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

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.

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

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

% 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 200 - 600 calories and 50 – 150 grams

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

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.

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.                                                                 

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

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

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

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

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

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

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