Protein

Protein Basics The building blocks of protein are called amino acids. They are referred to as “nitrogen containing” because they contain nitrogen (CHO and fats do not). Protein foods are made of several molecular chains of amino acids. Each type of protein food has a different combination of amino acid molecules. Certain vitamins and minerals are often necessary to “untangle” the amino acid chain and allow your body to use the protein.

2 Types of Amino Acids Essential amino acids: amino acids your body cannot make. You must get these from your diet or food. There are nine essential amino acids. Nonessential amino acids: amino acids your body can make as long as you eat foods with nitrogen. There are eleven nonessential amino acids. Both essential and nonessential amino acids are important for proper health.

Functions of Protein in the Body Growth and maintenance: proteins are necessary to build and repair tissue, grow new skin, repair wounds, grow hair and nails, and make new blood cells. Build enzymes: proteins help chemical reactions like digestion, tissue growth, and release of energy. Maintain fluid/mineral balance, pH balance in blood

More Functions of Protein Create and regulate hormones: proteins are one component of hormones that help regulate the systems of the body including blood sugar and metabolism. Create antibodies: proteins made by the body are necessary to destroy foreign substances and prevent illness. Energy source: last choice of energy for the body. The body will take protein from muscles to regulate the heart, lungs, and brain when carbohydrates or fat are not available.

Protein Quality in Foods Complete proteins: provide all the essential amino acids, enough nitrogen to make nonessential amino acids, and come in foods with enough carbohydrates or fats for energy. Examples: meats, eggs, dairy, soy. Incomplete proteins: low or lacking in at least one essential amino acid. Examples: legumes (peas and beans), grains, starchy vegetables, nuts, cabbage family vegetables.

Complementary Proteins Complementary proteins: combining two incomplete proteins to make a complete protein. Example pairs: rice (grain) + beans (legume) peanutbutter (legume) + crackers (grain) sweet potato pie (starchy veg. + grain) poppyseed roll (seed) + (grain) green bean almondine (legume) + (nut) succotash - corn (grain) + lima beans (legume)

Protein Deficiency Protein-energy malnutrition (PEM) Ex: Kwashiorkor (protein only), Marasmus (total kcal deficiency) Adults—fatigue, weight loss Children—intestinal problems, infection, stunted growth Common in under-developed areas where protein sources are scarce Wealthy nations secondary to other issues Drug addiction Eating disorder

Protein Sampling Protein Bars (contain NUTS) Hummus w/ pita chips Mozzarella cheese Turkey Nutella w/ graham crackers Soynuts Peanut M&Ms Almond milk Instead of protein per serving, # foods highest to lowest in protein content (1= highest, 8= lowest)