Choosing Healthful Foods

Lesson 25

Proteins

• Two Kinds of Proteins: complete protein and incomplete protein

• Complete Protein: contains all 9 of the essential amino acids

• Incomplete Protein: protein from plant sources outside of soybeans that don’t contain all 9 essential amino acids

What to know about proteins continued….

• Amino Acids: acids that bond together to make a strand of protein

• You need 20 amino acids for your body to function properly. The body makes 11 of those amino acids. The 9 you need from food are known as essential amino acids.

• Example of complete protein: meat, fish, poultry, milk, yogurt, and eggs

• Example of incomplete protein: grains, legumes, nuts, seeds

Amino Acids

• histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the essential amino acids meaning you need to receive them in your diet.

• The ones that your body makes are as follows: arginine (conditionally essential only if your body doesn’t make it), alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

Carbohydrates

• Two Kinds of Proteins: Simple and Complex• Simple: sugars that enter the bloodstream rapidly

to provide quick energy (glucose)• Complex: sugars that enter the bloodstream slowly

and are stored for future use (fiber/starches)• Complex Carbohydrates are broken down into

simple sugars by digestive enzymes and saliva• Examples of Simple: table sugar• Example of Complex: grains, potatoes

Fiber

• Part of the vegetable that can’t be digested.• Two types of fiber: soluble and insoluble• Soluble fiber: binds with cholesterol in the

bloodstream to prevent it from building up in artery walls creating heart attacks and heart disease.

• Insoluable fiber: binds with water to help produce bowel movements reducing colon cancer.

• Examples: wheat pasta (insoluble), apple skin (soluble)

Fats

• Main job is to help body utilize vitamins that are taken in via food or by choice. Also, source of energy and helps heat body.

• Two types of fat: Saturated and Unsaturated• Saturated fats are hard for the body to break down because

they have stronger bonds. Saturated fats become solid if left at room temperature.

• Example: Fat around meat and dairy products• Unsaturated fats are easier for the body to break down

because their chemical make up allow them to bond with other molecules to create a chemical reaction.

• Example: Olive Oil, Peanut Oil, Fish Oil

Saturated and Unsaturated Diagram

Vitamins/Minerals

Vitamins: a nutrient that helps the body use carbs, proteins, & fats.

• Two Types of Vitamins Fat Soluble and Water Soluble.• Fat Soluble: A, D, E,&K health benefits on page 286.• Water Soluble: C, & B health benefits on page 286.Minerals: a nutrient that helps regulate chemical

reactions in the body• Two types: Macro and Trace Minerals. Macro= >100mg

example-sodium and calcium. Trace examples iron and zinc. Health Benefits on page 287.

Proper Portion

• Five Food Groups: Protein, Vegetable, Fruit, Dairy, and Grains.

• Protein: 14-18 Boys-6.5 oz. Girls-5 oz.• Dairy: 14-18 Boys/Girls-3cups• Grains: 14-18 Boys/Girls -6 oz. ½ whole grains• Vegetables: 14-18 Boys-8 oz. Girls 2.5 oz.• Fruit: 14-18 Boys-16 oz. Girls- 12 oz.• www.choosemyplate.gov

Eating Disorders

• Eating Disorder- the condition in which a person is compelled to stave, to binge, or to binge/purge.

• Anorexia-the ability to eat as little as possible creating starvation

• Bulimia-the ability to eat and purge afterwards to not gain weight from food consumption.