+

Protein For Pennies

Jeff CaprezLisa Sharp-Gomez

+ Overview

Pre-test What is protein and what does it do? What foods contain protein? How much protein do you need? How can I get enough for less $$? Activity Post-test

+You MAY...

You MAY ask as many questions as you like! You MAY be respectful! You MAY turn off your phone! You MAY learn something useful!

+Protein: What is it?

Protein is a substance found in foods that is an important part of the human body.

Protein can be found in foods that come from animals as well as plants.

What are some foods that have protein?

+How much do you really need?

The average person needs less than 1g of protein per kg of body weight - that is less than .5 g per pound.

+What does protein do?

Repair and Maintenance Protein is considered the building block of the body

Hair, skin, eyes, muscles, and organ tissues are all made up of protein

+What does protein do?

Immune function Protein makes up the important antibodies

responsible for fighting infection when you get sick

+What does protein do?

Energy Excess protein can be used as an energy source If the intake of protein exceeds what is needed it can

be stored as fat within fat cells

+What does protein do?

Hormones and Enzymes Protein makes up important chemicals within the

body necessary for proper bodily function

+Where can you obtain protein

Red meats Lean meats

Chicken Fish Turkey

Eggs and Dairy Beans and Soy Wheat , Grains and some

Vegetables

+Complete and Incomplete Proteins Complete proteins

Protein source that contains all essential amino acids Animal proteins are complete.

Incomplete proteins Protein source that is missing one or more essential amino

acid Vegetables and grains are incomplete, but can be

combined to make complete proteins

+Animal vs. Plant Protein Cost Comparison Average cost of 1 lb. of red meat is now $3.44

Calculated, this equals .23¢ per ounce, so a 4 oz serving is .92¢

The average cost of 1 lb. of canned black beans is $0.79 and 1 lb. of dried black beans is $1.07 Calculated, this equals approximately 50¢ for a 1 cup

serving of canned beans and 27¢ for a 1 cup serving of dried beans

Cost difference of 4 oz of red meat vs 4 oz black beans:

65 ¢ per serving!

+How much protein do you need each day? Men ages 19-70 should have 56 grams of protein each

day Women ages 19-70 should have 46 grams of protein

each day

In 4 ounces of chicken there is approximately 28 grams of protein, 73 mg cholesterol, 0 fiber 1% calcium and 5% iron

In 4 ounces of beans there is approximately 28 grams of protein; 15 g fiber, 5% calcium and 20% iron

+How to get enough, continued!

Men should aim for 8 1 oz servings of protein per day

• Women should aim for 6.5-7 1 oz servings of protein per day.

+ How to Make it Complete

Combine vegetable and grains for a complete protein!

Red Beans and Rice Lentils and Naan Refried Beans and Corn Tortillas Tofu StirFry and Rice 3 Bean Chili and Cornbread Falafel and Pita

+Protein, Protein, Everywhere!

+ Surprising Sources of Protein:Vegetables!

Green Peas 5g in a ½ cup serving Corn 5g in a ½ cup serving Broccoli 3g in a ½ cup serving Spinach 3g in a ½ cup serving Potatoes 5g in a medium baked potato

otato

+ Protein in Grain

Brown Rice ½ cup 5g .11¢ per serving White rice ½ cup 3g .06¢ per serving Corn meal ½ cup 3g .04¢ per serving Whole wheat bread 1 slice 4g .08¢ per serving White Bread 1 slice 2g .06¢ per serving Whole wheat pasta 1cup 7g .25¢ per serving Regular pasta 1 cup 3g .15¢ per serving

+ A Sample Day of Protein for Pennies

Breakfast

Egg, 1 slice whole wheat toast 11g ≈ .48¢

Lunch

Peanut butter sandwich 22g ≈.54¢ 2 oz PB and 2 slices whole wheat bread

Dinner

1 cup black beans, 1 c brown rice 33g ≈ .57¢

Totals 66g $1.59

+ Comparison Shopping!Meats

All listings are for a 4 oz serving and all contain approximately 28g of protein

Chuck Roast 4.39/lb $1.09 for 4 oz Hamburger 2.99/lb .74¢ for 4 oz Ground Turkey 1.89/lb .47¢ for 4 oz Boneless Chicken 2.99/lb .74¢ for 4 oz Chicken Thighs .89¢ /lb .20¢ for 4 oz Eggs 1.50/doz .38¢ for 4 oz(3

eggs)

+Food for thought...

A whole 5 lb chicken will cost between 1.29 and 1.59 per pound or between $6.45 and 7.95. After roasting, this chicken will yield around 3 lbs of meat. This the equivalent of 12 4oz servings and will cost between 53 and 66 cents per serving.

5 lbs of bone in chicken breasts at 1.99 per pound will yield about 3 lbs of meat and 12 4 oz servings, but will cost 83 cents per pound

5 lbs of boneless chicken breases at 2.99 per pound will yield about 3.5 lbs of meat or 13 servings, but will cost $1.15 per serving

+Where is protein on the nutrition label?

+ How Much Does Protein Cost Per Serving?

+Summary

Protein can be obtained from meat, beans, vegetables and grains Protein comes in complete and incomplete forms.

Animal proteins are complete, plant proteins are incomplete Eat plant proteins together for complete proteins

The average man needs 55-60g of protein per day The average woman needs 45-50g of protein per day Plant proteins provide quality proteins for much less money than

more expensive animal proteins Choose lower cost animal proteins – chicken, turkey or eggs Chose lower cost cuts – whole chicken is less than bone in breasts

which are less than boneless breasts

+The Price is Right!

Match the protein with its cost per serving!

+Resources

www.choosemyplate.gov/food-groups/proteinfoods_counts_table.html

www.fitday.com/fitness-articles/nutrition/healthy-eating/7-high-protein-vegetables-to-include-in-your-diet.html

www.cdc.gov/nutrition/everyone/basics/protein.html www.eatright.org

+References

http://nutritiondata.self.com/facts/ http://www.choosemyplate.gov/food-groups/proteinfoods_counts_table.html http://www.fitday.com/fitness-articles/nutrition/healthy-eating/7-high-protein-vegetables-

to-include-in-your-diet.html

http://www.cdc.gov/nutrition/everyone/basics/protein.html Koh, E., & Caples, V. (1979). Nutrient intake of low-income, black families in

southwestern Mississippi. Journal Of The American Dietetic Association, 75(6), 665-670. Inano M, Pringle D. Dietary survey of low-income, rural families in Iowa and North

Carolina. III. Contribution of food groups to nutrients. Journal Of The American Dietetic Association [serial online]. April 1975;66(4):366-370.

Stewart, H., Blisard, N, Are Low Income Households Willing and Able to Budget for Fruits and Vegetables, UDSA ERS Report, January 2008

http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/retn/USDA_CookingYields_MeatPoultry.pdf