Protein The body’s building blocks

Protein has multiple functions Build and repair body tissue Maintain cell growth Energy

How often do we need Protein? Daily! The body does not produce protein. You must eat it. Every night your body uses protein to repair body tissue. Excess protein is converted to fat tissue.

Not enough fats or carbs? If your body doesn’t have enough carbohydrates or fat…it will burn protein. SO…protein can be used as a source of energy, it can take the place of carbs and fat if needed. BUT…It breaks down muscles and protein into glucose to use for energy thus deteriorating muscles.

Protein needs influenced by Age Body Size Quality of the proteins Physical state of the person

The best sources of protein Come from animals Milk Eggs Fish Poultry Red Meat 5 ½ ounces per day or 2-3 “servings” 4 calories per gram of protein

Proteins are made of Amino Acids Building Blocks from which new proteins are made. There are 22 different amino acids 9 are essential for good health.                                                                 

A Complete Protein Any food that has all 9 essential amino acids. All animal proteins are complete proteins. Exceptions: soy bean

Incomplete Proteins Lack 1 or more essential amino acids Comes from plants Can be made complete when combined with other incomplete proteins. Sources: Nuts Legumes (dried beans), Grains and Cereals

SO….. Knowing what you now know about proteins, why would it be important to eat a variety of foods that contain proteins? Variety can make protein complete Combine plant and animal food Combining plant protein from variety of cereals and grains

Incomplete Combinations Peanut butter + wheat bread Cereal + milk Mac + cheese If you don’t use all the incomplete proteins they are either eliminated or converted to fat.

“Sparing” = Extending Proteins Combining plant protein with animal protein or carbs Examples Chicken and Rice Chili con carne Tuna Noodle Casserole

Vegetarian Eats foods from plant sources, and some animal products. Eggs or Milk or Cheese and Plants

Vegan Eat foods only from plant sources vegetable oil soy plants Where is the Protein?

Insufficient Protein Lower resistance to disease Tiredness Weight loss Stunt growth Not common in U.S.