Protein—Is It Really That Important?

Report
A few lesson ideas
 A Macronutrient
 We eat it in (relatively) large amounts
 Provides energy (that means Calories)
 Contains nitrogen
 Important tissue in the body
 Molecules (with nitrogen) that have important
functions in the body
Carriers
MUSCLES
Enzymes that
make reactions
happen
Forms the basis of bones
and teeth
Antibodies and Immune
System
 Give structure to some foods
 Provides calories
 Gives a feeling of satiety, so that eating
can stop
 Tends to even out blood sugar
Proteins
in Foods
What Does A
Protein Look
Like?
Starts as strings of amino
acids
20 different ones are used
9 need to be provided by
the diet
Strings are twisted,
folded, held together so
that protein has a shape
Shapes determine what
the protein is able to do
 Meats, fish, poultry
 7 grams / ounce
 Dairy Products
 8 grams / cup milk
 Eggs
 7 grams / egg
 Legumes
 15 grams / cup
 Grains
 3 grams / ounce
 Seeds, nuts, and most
vegetables also have some
 We need to get 9 of the
20 amino acids from our
food
 Animal proteins have
all of them
 So does soy
 Other sources are low
in one or two
 Digestibility also counts
 That’s how easily the
body can get to those
amino acids
 Fiber and other plant
substances in nonanimal foods decrease
digestibility
Fiber—both
Soluble
and insoluble
Saturated Fat
Cholesterol
Total Fat
(Unless fat-free,
it’s all there)
Other Nutrients
(varies, too)
B vitamins
(Not B12, but Folate)
grams per day
60
50
40
30
20
10
0
1-3 Years 4-8 Years 9-13 Years Girls, 14-18 Boys, 14-18 Women, Men, 1919-70+
70+
 But, that assumes Calories are adequate
 And person is healthy
 And normal weight and height
 Another way to figure is to multiply weight in
kilograms by 0.8 gm protein
 Or multiply weight in pounds by 0.4 gm protein
And how much FOOD is
that?
A day’s food intake
including 4-7 ounces of
meat, fish or substitute
and 2 cups of milk
28-49 g protein from
meat, 16 g from milk, plus
more from grains
Daily Values aren’t given for foods unless
they are meant for kids under 4.
I’ve decided to eat vegetarian.’
 Amount of protein and
amounts of the amino
acids are important
 Most plant sources are
low in one of two of the
needed amino acids
 But they can
complement each other
 Complimentary Proteins
 Scrambled tofu
 Veggie Chili (1 cup)
 65 calories
 180 calories
 7 gm protein
 19 gm protein
 2.5 g fat
 2.0 fat
 0 sat. fat
 0 mg cholesterol
 0 mg cholesterol
 17 g fiber
 1 oz. Raw almonds (23)
and ½ oz. raisins (30)





204 calories
6 gm protein
14 gm fat
1 gm sat fat
4 gm fiber
 Black bean burger on a bun





230 calories
16 gm protein
5.5 g fat
.5 g sat fat
5 g fiber
 Soft- salad dressings &
desserts
 Firm – general
purposes
 Extra firm – stir fries,
salads
 Tempeh is a made from cooked and fermented






soybeans and formed into a patty
Unlike soy it is quite firm
Grains may be added
Tempeh has a nutty flavor
Several varieties available
Takes the place of meat in many dishes
Found in the refrigerator section
 Excellent source of
 Not recommended for
those with soy allergies
or those with thyroid
issues.




protein, calcium and
iron
It’s a complete protein
Gluten-free
High in tryptophan
Great for weight loss
 2 gm protein per T
 High in Fiber
 Anti-inflammatory
 Helps decrease bad cholesterol
 Preventive against breast, colon and prostate
cancer
 Helps relieve constipation
 May be preventative against heart disease and
diabetes
For 1 egg
 1 TBS flaxseed meal
 3 Tablespoons water
Combine the flaxseed and
water and let sit for 5
minutes. Double or Triple
recipe as needed.
Enjoy a few samples of
high protein, meatless
foods you could use in
your foods lab!
Thank You!!

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