2. Protein has multiple functions
Builds and repairs body tissue
Provides Energy!
•
Maintains cell growth
Very important if body is
growing rapidly, is injured
or under stress!
Aids in the formation of enzymes,
hormones and antibodies!
3. Individual Protein needs
can be influenced by….
Age / Gender
Body size
Health /wellness
Quality of protein
consumed
4. Protein must be consumed
DAILY…
Constantly needed to replace
wear and tear of tissue and keep
up protein concentration in the
blood
Protein CAN replace some fat
and carbohydrates, but fat and
carbohydrates CANNOT
replace the body’s need for
protein!
RDA for boys= 5-6 oz. a
day
5. Protein is necessary for strong
BODY FUNCTIONS…
* Protein can provide
supplemental energy
if sufficient fat and carbs. are
not supplied.
* Excess protein, once
converted to energy, is stored
as fat.
6. Lack of protein can lead to…..
Lowered resistance to
disease!
Damage liver / eventual
body shut-down and
death!
Extreme fatigue!
Growth stunt…
Long term illness…
7. Necessary protein is made up
of
amino acids….
Amino Acids are “building
blocks” from which new
PROTEINS are made.
CANNOT be supplied by the body
and MUST BE consumed daily !
There are about many different
body functioning amino acids, but
9 are essential for
optimum health!
8. Complete Proteins:
Generally proteins derived from
animal foods or animal food
bi-products ;
Any food that has all
9 essential amino acids.
Complete Proteins provide
support for normal growth and
body maintenance…
9. The best sources of complete
(animal) protein….
Milk
Eggs
Fish
Poultry
Red Meat
10. Incomplete Proteins:
Are generally derived from plant foods
•
Provide minimal support for normal
body maintenance , DOES NOT
support growth!
Some plant foods contain protein, but
NOT all 9 essential amino acids…
11. The best sources of complete
(plant) protein….
- Edemame (soy/tofu)
- Beans / Legumes
- Grains (wheat germ)
- Brewers Yeast
- Certain nuts
- Cottonseed oil
12. Plant food combinations that
make up a complete protein…
Peas and pasta
Red beans and rice
PB and wheat bread
13. Extending or “Sparing”
Proteins…..
•
Chicken and Rice
Chili con carne
Macaroni and Cheese
Tuna Noodle Casserole
“Sparing”Proteins:
Adding carbs and or fats to a
low protein diet for a more
nutrient dense effect.
14. Vegetarian Diets….
Diets allowing adequate consumption of RDA for protein without
consuming animal foods /bi-products.
VEGETARIAN: = Consumes no meat, fish or poultry
VEGAN= Only plant sources
LACTO.VEGETARIAN = Consumes plant & dairy sources
OVO.VEGETARIAN = Consumes plant, & egg sources
LACTO.OVO. VEGETARIAN =
Consumes plant, dairy & egg sources
SEMI-VEGETARIAN=
No red meat, some poultry & fish
