Presentation on theme: "LEARNING ABOUT PROTEINS Created by: Tammilee Kerr, MS, Morrison & Chartwells Dietetic Intern."— Presentation transcript:
LEARNING ABOUT PROTEINS Created by: Tammilee Kerr, MS, Morrison & Chartwells Dietetic Intern
What is protein? Protein is a structure that is made up of thousands of smaller structures called amino acids. Understanding the structure of protein We can described it as long necklaces with differently shaped beads. Each bead is a small amino acid. Different amino acids join together to make thousands of different proteins.
Protein structure The different combinations of amino acids give the protein different shapes and functions in the body Example: Insulin
What is the function of protein in the body? Protein builds, maintains, and replaces your: Muscles Walking, running, standing Organs You heart is a muscle Immune System Antibodies to fight disease Transport in the body Oxygen, nutrients from food, waste Act as messengers (hormones) Transports messages around the body from cell to cell E.g. Feeling pain or flight or fright Enzymes These help to breakdown food in the body into a form that the body can use to build muscle, organs etc.
So we have proteins in our body then why is it important that we eat protein? Scientists have found many different amino acids in protein. Only 22 of them are very important to human health. Of those 22 amino acids, your body can make 13 of them 22-13 = 9 - So what about the other 9 amino acids? We can only get them by eating protein-rich foods. These 9 amino acids are called essential amino acids because it is essential that you get them from the foods you eat.
What are the best sources of protein? Poultry Fish & shellfish Beef & Pork Lean cuts such as round, top sirloin, or tenderloin Eggs Dairy products Low fat Nuts & Seeds Almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts Legumes Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans Tofu, tempeh, and other soy protein products
Animal vs. Plant based Protein Protein from animal sources Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids
Animal vs. Plant based Protein Protein from vegetable sources Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. Why is this important? Because someone who does not eat meat or milk products will not get those 9 essential amino acids.
Animal vs. Plant based Protein So if I do not eat meat or milk products how can I ensure that I get all the 9 essential amino acids? You can get them by eating a wide variety of protein- rich vegetable foods. Example: Red beans – You will not get all the amino acids from red beans However if you combine red beans with rice you will be able to get all the essential amino acids
Animal vs. Plant based Protein Example: Peanuts– You will not get all the amino acids from peanuts alone However if you have peanut butter on whole grain bread you will be able to get all the essential amino acids
How much protein do we need? YearsGrams/kilogram body weight per day Infants (0-0.5 yrs)2.2 Infants (0.5-1yrs)1.6 Children (1-3 yrs)1.2 Children (4-6 yrs)1.1 Children (7-10 yrs)1.0 Males & Females (11-14 yrs)1.0 Females (15-18 yrs)0.8 Males (15-18 yrs)0.9 Males & Females (19-24 yrs)0.8 Healthy Adult0.8-1.0 Healthy older adult1.0-1.25 The amount of protein you eat everyday depends on your age and weight
How do I know how much I am getting? Food Labels
How do I know how much I am getting? Weights/ Measuring 3.5 oz Chicken breast = 30g 1 Large Egg = 6g 4 oz salmon = 29g 3 oz can Tuna = 20g 1 oz (1slice) cheese = 7-8g 3.5 oz Turkey breast = 30g 3.5 oz Pork loin = 25g 4 oz Lean beef = 28g 1 cup 1% Milk = 8g ½ cup Cottage cheese = 15 g 1 oz Tofu = 2.3g ½ cup cooked Beans (black, pinto lentils) = 7-10g 2 Tbsp Peanut butter = 8g ¼ cup Peanut = 8g ¼ cup Almonds = 9g
Cooking Methods? Keep it Healthy! Best Methods Grilled Broiled Baked/ Roast Sautéed Steamed What should I Limit? Fried foods Cooking with excessive fat Eating with skin/ Fat Limit protein sources such as Red Meat (High in Saturated Fat)
Get your Protein throughout the day – Grab your protein to Go! Snack Options Greek Yogurt Beef Jerky (High in Salt!) Peanut Butter + Apple Cottage Cheese + Fruits Glass of milk Cheese sticks Snackable Nuts/ Seeds Bottled protein shake Protein Bars