bellringer what are essential nutrients?. protein
TRANSCRIPT
![Page 1: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/1.jpg)
Bellringer
What are essential nutrients?
![Page 2: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/2.jpg)
![Page 3: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/3.jpg)
Protein
![Page 4: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/4.jpg)
Objective
I will learn about the function, sources, and recommended intake of protein
![Page 5: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/5.jpg)
Protein
Surprisingly little is known about protein and health but some recommendations
Adults need 0.8 grams of protein/kg of body weight per day to keep from slowly breaking down their own tissues
Just over 7 grams of protein are needed for every 20 pounds of body weight
![Page 6: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/6.jpg)
What is Protein?
Take away the water and about 75 percent of body weight is protein
Muscle, bone, skin, hair, and virtually every other body part or tissue. (25% of muscle)
Enzymes that power many chemical reactions and the hemoglobin that carries oxygen
At least 10,000 different proteins make the body what it is.
![Page 7: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/7.jpg)
Protein
• Building blocks of the human body
• An energy yielding nutrient composed of carbon, hydrogen, oxygen, and nitrogen.
![Page 8: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/8.jpg)
Amino Acids
Building Blocks from which new proteins are made.
There are 20 different ones, but 9 are essential for good health.
Essential and Nonessential
![Page 9: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/9.jpg)
Protein has multiple functions
Build and repair body tissue Maintain cell growth (enzymes) Hormones Fluid balance Acid base Transport Energy
![Page 10: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/10.jpg)
Proteins in the Body
Roles of Proteins Building Materials for Growth and
Maintenance = LIFEA matrix of collagen is filled with minerals to
provide strength to bones and teeth.
Replaces tissues including the skin, hair, nails, and GI tract lining
![Page 11: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/11.jpg)
Build and Repair Body Tissues
Form structure of muscles, organs, skin, blood, hair, nails, and other body parts
As body grows, protein helps make new tissues
![Page 12: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/12.jpg)
Proteins in the Body
Roles of Proteins Enzymes are proteins that facilitate
anabolic (building up) and catabolic (breaking down) chemical reactions.
![Page 13: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/13.jpg)
Proteins in the Body
Roles of Proteins Hormones regulate body processes and some
hormones are proteins. An example is insulin.
![Page 14: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/14.jpg)
Proteins in the Body
Roles of Proteins Regulators of Fluid Balance
Plasma proteins attract waterMaintain the volume of body fluids to prevent edema
which is excessive fluidMaintain the composition of body fluids
![Page 15: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/15.jpg)
Proteins in the Body
Roles of Proteins Acid-Base Regulators
Act as buffers by keeping solutions acidic or alkaline Acids are compounds that release hydrogen ions in a solution. Bases are compounds that accept hydrogen ions in a solution. Acidosis is high levels of acid in the blood and body fluids. Alkalosis is high levels of alkalinity in the blood and body
fluids.
![Page 16: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/16.jpg)
Proteins in the Body
Roles of Proteins Transporters
Carry lipids, vitamins, minerals and oxygen in the body
Act as pumps in cell membranes, transferring compounds from one side of the cell membrane to the other
![Page 17: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/17.jpg)
Proteins in the Body
Roles of Proteins Source of energy and
glucose if needed Other Roles
Blood clotting by producing fibrin which forms a solid clot
Vision by creating light-sensitive pigments in the retina
![Page 18: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/18.jpg)
Protein provides energy
Can take the place of some fat and carbohydrate
Excess protein converted to energy
Stored as fat
![Page 19: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/19.jpg)
Must be supplied daily
Constantly needed to replace wear and tear of tissue and keep up protein concentration in the blood serum
![Page 20: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/20.jpg)
Fats and carbs cannot replace protein
Needed to replace wear and tear of tissue and keep up protein concentration in the blood
Excess protein, once converted to energy, cannot convert back to protein
![Page 21: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/21.jpg)
Excessive Protein
Converted back to energy
May do more harm than good
Not necessary to eat a lot
![Page 22: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/22.jpg)
The best sources of protein
Milk Eggs Fish Poultry Red Meat Soy
![Page 23: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/23.jpg)
Dietary Protein
Complete protein contains all the essential amino acids needed to build new proteins.
Animal sources of protein tend to be
complete
Incomplete proteins sources lack one or more essential amino acids that the body can't make from scratch or create by modifying another amino acid
These usually come from fruits, vegetables, grains, and nuts.
![Page 24: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/24.jpg)
Complete Protein
Any food that has all 9 essential amino acids.
All animal proteins are classified as complete proteins.
Support growth and maintenance of body tissue
![Page 25: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/25.jpg)
Incomplete Amino Acids
Provide normal maintenance Do not support growth Some plant foods contain
protein, but not all essential amino acids
Beans, Nuts, grains, legumes, and peanut butter
Legumes: peanuts, black eyed-peas, kidney beans, black beans, lima, lentils, chick peas
• •
![Page 26: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/26.jpg)
Eat a variety of food
Make certain the body gets all the essential amino acids.
Make protein complete Combine plant and
animal food Combining plant
protein from variety of cereals and grains
![Page 27: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/27.jpg)
• • •
![Page 28: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/28.jpg)
Incomplete Proteins
Unused incomplete proteins will be excreted from the body
Combine incomplete proteins with animal proteins to extend animal proteins
![Page 29: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/29.jpg)
Extending Proteins
Chicken and Rice Chili con carne Macaroni and Cheese Tuna Noodle Casserole Also called “sparing”
•
![Page 30: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/30.jpg)
Protein needs influenced by
Age Body Size Quality of the proteins Physical state of the
person 3-6 ounces per day or
2-3 “servings”
![Page 31: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/31.jpg)
RDA for Protein
Males: 52 grams/day
Females: 46 grams/day
![Page 32: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/32.jpg)
You need protein for your muscles, bones, and the rest of your body. Exactly how much you
need changes with age: Babies need about 10 grams a day. School-age kids need 19-34 grams a day. Teenage boys need up to 52 grams a day. Teenage girls need 46 grams a day. Adult men need about 56 grams a day. Adult women need about 46 grams a day (71 grams, if
pregnant or breastfeeding)
You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.
![Page 33: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/33.jpg)
Recommendations for Protein Intake
AGE grams/pound amount 0-6 months 1 gram/# 13 grams 6-12 mos. .7 gms/# 14 grams 1-3 years .6 gms/# 16 grams 4-6 .55 gms/# 24 grams 7-14 .45 gms/# 28-45 gms 15-18 .4 gms/# 44-59 gms Adults .35 gms/# 50-65 gms
![Page 34: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/34.jpg)
Calculations
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg2. Weight in kg x (0.8-1.8 gm/kg) = protein gm.Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
![Page 35: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/35.jpg)
Bellringer
Name 2 functions of proteins
![Page 36: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/36.jpg)
Do athletes need more?? Extra protein does not build muscle, once
body uses what it needs, extra protein is used as energy or stored as fat.
A little more is okay, but not an excess. Best way to gain muscle is by exercising Benefits of extra protein is for muscle
rebuilding A balanced diet can easily provide enough
protein for an athlete, and protein supplements are not necessary.
![Page 37: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/37.jpg)
Protein Supplements
Protein Powders:Whey- water soluble milk protein
SoyCasein –protein that causes milk
allergies
When to add extra protein:Starting a workout program to gain muscleTraining/amping up your workout or trainingRecovering from injuryChanging to a vegan diet
![Page 38: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/38.jpg)
Health Effects and Recommended Intakes of Protein
Protein and Amino Acid Supplements
Protein Powders have not been found to improve athletic performance.
Purified protein preparations increase the work of the kidneys.Most professionals recommend natural proteins from diet
![Page 39: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/39.jpg)
Here are examples of amounts of protein in food:
1 cup of milk has 8 grams of protein A 3-ounce piece of meat has about 21 grams
of protein 1 cup of dry beans has about 16 grams of
protein An 8-ounce container of yogurt has about 11
grams of protein
![Page 40: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/40.jpg)
Food Serving Size Grams of ProteinMilk 1 cup 8Yogurt 1 cup 8Greek yogurt 1 cup 12 to 15 Egg 1 7Cheese 1 ounce 7Beans ½ cup 7 to 9Nut butters 2 tablespoons 5 to 8Ground beef, cooked 4 ounces 29Chicken breast, cooked
4 ounces 27
Fish, salmon, cooked 4 ounces 29Tofu ½ cup 20Quinoa ½ cup 4
How much protein does your favorite food provide? Follow this chart to find out:
![Page 41: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/41.jpg)
To help you make lower-fat protein choices
Choose meats that are leaner cuts and trim away any fat you can see. For chicken and turkey, remove the skin to reduce fat.
Substitute pinto or black beans for meat in chili and tacos.
Choose low-fat or fat-free milk and yogurt. Choose low-fat or fat-free cheese. Choose egg whites or pasteurized egg white
products.
![Page 42: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/42.jpg)
Insufficient Protein
Lower one’s resistance to disease,
Damage liver Death Tiredness Weight loss Lack of energy Stunt growth Not common in U.S.
![Page 43: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/43.jpg)
PEM
Protein-energy Malnutrition
Kwashiorkor Marasmus
![Page 44: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/44.jpg)
Health Effects and Recommended Intakes of Protein
PEM Marasmus
Infancy, 6 to 18 months of age Severe deprivation or impaired absorption of
protein, energy, vitamins and minerals Develops slowly Severe weight loss and muscle wasting,
including the heart < 60% weight-for-age Anxiety and apathy Good appetite is possible Hair and skin problems
![Page 45: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/45.jpg)
Marasmus
![Page 46: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/46.jpg)
Health Effects and Recommended Intakes of Protein
PEM Kwashiorkor
Older infants and young children, 18 months to 2 years of age
Inadequate protein intake, infections Rapid onset Some muscle wasting, some fat retention Growth is 60-80% weight-for-age Edema and fatty liver Apathy, misery, irritability and sadness Loss of appetite Hair and skin problems
![Page 47: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/47.jpg)
Q&A
Which has more protein? 1 cup of whole milk 1 cup of vegetarian baked beans 3 ounces of beef 1 large egg
3 ounces of beef
![Page 48: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/48.jpg)
Q&A
NO. In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.
Is it true that complementary proteins must be eaten together to count as a complete protein source?
![Page 49: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/49.jpg)
Q&A
True or false: Our bodies are good at storing protein?
FALSE. Our bodies don't store proteins the way they store carbs and fats. That's why you need a steady supply of protein every day.
![Page 50: Bellringer What are essential nutrients?. Protein](https://reader035.vdocuments.net/reader035/viewer/2022062321/56649f2a5503460f94c44bdc/html5/thumbnails/50.jpg)
Q&A
True or False: You can build muscle by eating protein right after a workout.
TRUE. Protein can help repair muscles after working out. Many studies show that having high-protein foods or drinks soon after exercise helps build and restore muscle. But protein is only part of the story. The key nutrient to strengthen muscles is carbohydrates