Presentation on theme: "Protein An essential nutrient!"— Presentation transcript:
1 Protein An essential nutrient! Protein – An essential nutrient that builds and repairs body tissue, supports cell growth, and provides energy for the body.Amino Acid – Building blocks from which new proteins are made. There are 22 different ones but only 9 are essential for good health.
2 Protein has multiple functions Build and repair body tissueMaintain cell growthEnergy4 calories per gram
3 Must be supplied dailyConstantly needed to replace wear and tear of tissue and keep up protein concentration in the blood serum
4 Protein provides energy Can take the place of some fat and carbohydrateExcess protein converted to energyStored as fat
5 Fats and carbs cannot replace protein Needed to replace wear and tear of tissue and keep up protein concentration in the bloodExcess protein, once converted to energy, cannot convert back to protein
6 The best animal sources of protein MilkEggsFishPoultryRed Meat
7 The best plant based sources of protein SoyTofuQuinoaLegumesLentilsBeansNuts and SeedsVegetablesBroccoliAvocadoKale
8 What the heck are legumes??? Legumes are plants that bear their fruit in pods, which are casings with two halves, or hinges. Legumes are a very healthy food because it is low in fat and high in protein. Legumes are also very high in fiber and other nutrients.
9 What the heck are lentils??? Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking.
10 Excessive Protein It is not necessary to eat a lot of protein. May do more harm than good.
11 How to Calculate Your Protein Needs: 1. Weight in pounds divided by 2.2 = weight in kg2. Weight in kg x gm/kg = protein gm.Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
12 Amino Acids Building Blocks from which new proteins are made. There are 22 different ones, but 9 are essential for good health.
13 Complete ProteinAny food that has all 9 essential amino acids are considered complete proteins.All animal proteins are classified as complete proteins.Support growth and maintenance of body tissue
15 Complete protein plant sources Some plant based proteins are complete proteins:Brewers YeastCertain nutsSoybeans (tofu)CottonseedGerm of grains
16 Partially Complete (aka-Incomplete) Amino Acids Provide normal maintenanceDo not support growthSome plant foods contain protein, but not all essential amino acidsIncomplete Proteins
17 Incomplete proteins can be combined to form a complete protein Eat a variety of foods to make certain the body gets all the essential amino acids.Make proteins complete by:Combining plant and animal foodCombining plant protein from variety of cereals and grainsRice and beansGranola and nuts