1. By Olesya Altman
12/10/2015
The Power of ProTein

2. We will learn…
Structure and functions
Types of proteins
Daily recommendations
Foods high in protein
Fast and easy protein snacks from scratch

3. Proteins and their functions in the body
https://www.youtube.com/watch?v=x1-m71WRBD8

4. Types of protein
Essential, aka indispensible
amino acids:
Threonine
Valine
Triptophan
Isoleucine
Leucine
Lysine
Phenylalanine
Methionine
Histidine
missing

5. Examples
Complete protein foods:
• Poultry
• Meat
• Fish, scallops, shrimp
• Eggs
• Dairy
• Quinoa
• Tofu
• Green soybeans
Incomplete protein foods:
• Nuts
• Seeds
• Grains
• Legumes
• Vegetables
Eat a variety of different protein foods

7. Daily Recommendations
0.8-1.0 g/kg of body weight
What does it mean:
1kg=2.2lb
126/2.2=57kg
57*0.8=46g
57*1=57g
So, my range is 46-57g of
protein a day
-What is yours?
Calorie requirements decrease as we age, protein requirements stay the SAME!

8. Now what…
-Know what is in your food-read nutrition label!
-Use your hands-they’re your best measuring
utensils!
3oz meat or fish, meat, cheese ~21g/protein
1 egg~6g/protein
1 cup(8oz) dairy~ 8-12g/protein
-Eat 3 meals+2 snacks. Include some protein food
with each meal.
-Enjoy your food!!!
https://www.youtube.com/watch?v=WAlWrT5P2VI

9. Thank you
Pack Nutrition into Every Meal,
Every Day

10. Thank you
Pack Nutrition into Every Meal,
Every Day