1. LESSON 7: THE IMPORTANCE OF LEAN PROTEIN FOR WEIGHT LOSS AND BLOOD SUGAR CONTROL

2. LESSON OBJECTIVES Discuss… What is protein?
What does protein do in your body?
Why is protein important for weight?
Review…
Protein serving size recommendations
Plant food sources for lean protein

3. WHAT IS PROTEIN AND WHAT DOES IT DO IN YOUR BODY?
Enzymes
Hormones
Neurotransmitters
Antibodies (immune system)
Hair, skin, nails, muscles
COMPOSED OF AMINO ACIDS; THEY ARE THE BUILDING BLOCKS OF A WIDE VARIETY OF PROTEIN MOLECULES
HELPS REPAIR DAMAGED CELLS AND AIDS IN THE GROWTH AND REPAIR OF ALL TISSUES IN YOUR BODY
DEFICIENCY LEADS TO DIFFICULT TO DIAGNOSE SYMPTOMS
WHAT IS PROTEIN AND WHAT DOES IT DO IN YOUR BODY?

4. WHY IS PROTEIN IMPORTANT FOR WEIGHT LOSS?
KEEPS YOU FEELING FULL LONGER
PRESERVES MUSCLE LOSS WHEN LOSING WEIGHT
HELPS YOU STAY ACTIVE
INCREASES THE AMOUNT OF HEAT YOU PRODUCE AND CAN INCREASE YOUR METABOLIC RATE
HELPS LOWER CHOLESTEROL
PREVENTS BLOOD SUGAR SPIKES IMMEDIATELY FOLLOWING A MEAL

5. HOW MUCH PROTEIN DO YOU NEED TO EAT?
Equation:
Body weight x .3 = Protein goal
Eat one serving of lean protein at every meal
Serving Size Recommendations
1 for women, 2 for men
PALM FULL OF PROTEIN
PALM FULL OF FRUITS
FIST OF VEGETABLES
THUMB OF FAT PER DAY

6. PLANT PROTEINS FATTY PROTEINS LEAN PROTEINS ALMONDS BEANS WALNUTS
LENTILS
CASHEW NUTS
BROCCOLI
SOY NUTS
ASPARAGUS
CHIA SEEDS
POTATOES
FLAX SEEDS
SPINACH
PUMPKIN SEEDS
CORN
SESAME SEEDS
BRUSSEL SPROUTS
QUINOA
BUCKWHEAT