PROTEIN

What is the function of protein in your body?

• To build and repair all body tissues• Proteins are a part of cell structures – muscles,

bones, teeth, tendons, hair, etc.• They are also working proteins as in enzymes,

antibodies, and hormones.

Digestion of Proteins

• When you eat a protein food, what does your digestive system break protein down into? Or what are the building blocks of protein?

• Amino Acids• 20 amino acids are required by the human body• Your body can make about 10 of these amino acids.• The remaining 10 must be eaten in your food every

day. These amino acids are called essential amino acids.

Sources of Protein in Our Diets

• Which animal foods are rich in protein?• Meat, fish, poultry, eggs, and dairy products

Sources of Protein

• Which plant foods are rich in protein?• Beans, nuts and seeds, and whole grains• Vegetables are considered a secondary source.

They do have some protein.

Complete or Incomplete?

• If a food is an animal or comes from an animals, it will contain all 10 essential amino acids.

• Animal foods are complete proteins.• Plant foods contain less than 10 essential amino

acids.• They are called incomplete proteins.• Exceptions: Soybeans and quinoa are complete

protein plants.

Complementary Proteins

If you choose to eat a vegan dish for your protein, other than eating soybeans or quinoa, how would you get a complete protein?

Combine beans, nuts or seeds, whole grains, and vegetables.

The amino acids that grains are lacking, beans have. What beans are lacking, grains have. Put them together and you have a complete protein.

Creating a Healthy Vegan Dish

• For example, we might choose to have a vegan burrito.• Whole grain = The whole wheat tortilla• And brown rice• Beans = The refried or pinto beans (vegetarian)• Nuts = Sliced toasted almonds• Vegtables add flavor, moisture, and a little more protein =

Salsa, avocado, corn, carrots, peas, or onions, etc.• Create a tasty vegan combination with your partner.

Benefits of including protein in every meal

• Eating protein increases your dopamine levels in your brain.

• This increases your alertness and focus.• Protein prevents blood sugar spikes.• This gives you more consistent energy levels.• Protein must be replaced after workouts or competitions.

What are the hazards of eating too much animal protein?

• Does extra protein build bigger muscles?• No, the extra is converted to energy and either

burned or stored as fat. • Too much protein causes calcium loss from your

bones.• Too much protein is hard on your kidneys.• Eating too much protein is wasteful of our resources. • It takes 10 pounds of grain to feed the cow to make 1

pound of hamburger. Our water supply is being depleted.

How much protein do you need?

• How much do you weigh? ______ lbs.• Divide your weight by 2. ________• This is the number of grams of protein you

need each day. • Athletes in training may need slightly more

protein.

Evaluate your daily protein content

• 1. Look at your typical day on last class’s Choose My Plate lesson.

• 2. Label the protein foods for each meal.• 3. Tally your servings.• E = Eggs ______• B = Beans _____• P = Poultry _____• N = Nuts or seeds ______• F = Fish ________• RM = Red Meat _______• D = Dairy ______

Evaluation

• Did you have a protein food at every meal?_____• Did you have at least one plant protein in your day?

_____• Did you have poultry, fish, or eggs? ______• (Fish should be eaten twice a week.)• Did you have dairy at least twice? _______• Did you have too much red meat? ______ Red meat

should be eaten only a couple of times per week, if at all.• What could you do to improve the health of your protein

food choices?