A few lesson ideas

Is It Really That Important?

Maybe It Started With Greek Yogurt…

And then there’s this…

A MacronutrientWe eat it in (relatively) large amountsProvides energy (that means Calories)Contains nitrogen

Important tissue in the bodyMolecules (with nitrogen) that have

important functions in the body

What Is Protein?

Proteins in the Body

MUSCLESForms the basis of bonesand teeth

Enzymes thatmake reactionshappen

Antibodies and ImmuneSystem

Carriers

Give structure to some foodsProvides calories Gives a feeling of satiety, so that

eating can stopTends to even out blood sugar

Proteins in Foods

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

What Does A Protein Look Like?

Food Sources of ProteinMeats, fish, poultry

7 grams / ounceDairy Products

8 grams / cup milkEggs

7 grams / eggLegumes

15 grams / cupGrains

3 grams / ounceSeeds, nuts, and most

vegetables also have some

More About Those Food SourcesWe need to get 9 of

the 20 amino acids from our foodAnimal proteins

have all of themSo does soyOther sources are

low in one or two

Digestibility also countsThat’s how easily

the body can get to those amino acids

Fiber and other plant substances in non-animal foods decrease digestibility

And Protein Isn’t Alone

Iron(except for dairy)

ZincB vitamins(varies by source)

Other Nutrients(varies, too)

Saturated Fat

Cholesterol

Total Fat

(Unless fat-free,it’s all there)

CARBOHYDRATE

B vitamins(Not B12, but Folate)

Magnesium and Iron

Fiber—both Soluble and insoluble

1-3 Years

4-8 Years

9-13 Years

Girls, 14-18

Boys, 14-18

Women, 19-70+

Men, 19-70+

0

10

20

30

40

50

60

grams per day

How Much Protein Do We Need?

But, that assumes Calories are adequateAnd person is healthyAnd normal weight and height

Another way to figure is to multiply weight in kilograms by 0.8 gm proteinOr multiply weight in pounds by 0.4 gm protein

How Much Protein Do We Need?

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

And how much FOOD is that?

Do We Really Need to Work at Getting Protein?

Daily Values aren’t given for foods unless they are meant for kids under 4.

I’ve decided to eat vegetarian.’

‘I’ve been meaning to tell you…

Proteins without AnimalsAmount of protein and

amounts of the amino acids are important

Most plant sources are low in one of two of the needed amino acidsBut they can

complement each other

Complimentary Proteins

Examples of Complementary Proteins

Breakfast and LunchVeggie Chili (1 cup)

180 calories19 gm protein2.0 fat 0 mg cholesterol17 g fiber

Scrambled tofu

65 calories7 gm protein2.5 g fat 0 sat. fat0 mg cholesterol

Afternoon Snack and DinnerBlack bean burger on a bun

230 calories16 gm protein5.5 g fat.5 g sat fat5 g fiber

1 oz. Raw almonds (23) and ½ oz. raisins (30)

204 calories6 gm protein14 gm fat1 gm sat fat4 gm fiber

Tofu

Soft- salad dressings & desserts

Firm – general purposes

Extra firm – stir fries, salads

Tempeh

Tempeh is a made from cooked and fermented soybeans and formed into a patty

Unlike soy it is quite firmGrains may be addedTempeh has a nutty flavorSeveral varieties availableTakes the place of meat in many dishesFound in the refrigerator section

What is Tempeh?

Benefits of Tofu & Tempeh

Not recommended for those with soy allergies or those with thyroid issues.

Excellent source of protein, calcium and iron

It’s a complete protein

Gluten-freeHigh in tryptophanGreat for weight

loss

2 gm protein per THigh in FiberAnti-inflammatoryHelps decrease bad cholesterolPreventive against breast, colon and

prostate cancerHelps relieve constipationMay be preventative against heart disease

and diabetes

Benefits of Flaxseed

Flaxseed(as egg replacer)

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.

A Little Critical Thinking Exercise

Enjoy a few samples of high protein, meatlessfoods you could use in

your foods lab!

Thank You!!