Proteins Complete and Incomplete

Protein must be supplied daily

Protein is

constantly needed

to replace wear

and tear of body

tissue and

muscles.

Protein Functions

**Build and repair body tissue**

Maintain cell growth

Energy

(1gram = 4 calories of energy)

Excessive Protein

Converts to energy

May do more harm than good

Not necessary to eat a lot.

Stored as fat

Insufficient Protein

Lower one’s resistance to disease

Liver Damage

Death

Weight loss

Lack of energy

Stunt growth

Not common in U.S.

Amino Acids

Protein is made of

chemical compounds

called AMINO ACIDS

There are 22 different

amino acids, all but 9

are made in the body.

The 9 must come from

food sources.

Non-essential Amino Acids

There are 13 non-essential amino acids.

You do not need these amino acids from

food.

Your body can make them fast enough to

meet its needs.

Complete Protein

Any food that has

all 9 essential amino

acids.

All animal

proteins are

complete

proteins.

FOOD SOURCES:

Animals:

Milk

Eggs

Fish

Poultry

Red Meat

Tofu

Quinoa

Complete Proteins

There are a few non-animal sources

that are complete protein.

EXAMPLE= Tofu (from soybeans) is

the most common complete protein from

a plant source.

Incomplete Proteins

Do not supply all 9

essential amino

acids.

Plant proteins

are incomplete

proteins

FOOD SOURCES:

Plants:

Veggies

Grains

Beans

Nuts

Combining Proteins

Incomplete proteins can be combined to

create a complete protein.

Examples include:

a. Beans and Rice

b. Peanut Butter and Whole Wheat Toast

c. Bean Soup with a Wheat Roll

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

Complete or Incomplete?

COMPLETE

Complete or Incomplete?

COMPLETE

Complete or Incomplete

INCOMPLETE

Complete or Incomplete

COMPLETE

Complete or Incomplete?

INCOMPLETE

Complete or Incomplete?

INCOMPLETE

Complete or Incomplete?

COMPLETE

Complete or Incomplete?

COMPLETE

Complete or Incomplete?

COMPLETE

Complete or Incomplete?

INCOMPLETE

Tips to add more protein to your diet…

Change it up with fish

for dinner.

Add nuts and/or

seeds to your breakfast

porridge.

Tips to add more protein to your diet…

Add beans to soups, stews, or salads.

Use hummus on sandwiches instead of mayonnaise.

(Hummus=pureed chickpeas with olive oil, a bit of garlic & other seasonings)

Tips to add more protein to your diet…

Have a hard boiled egg with a piece of fruit as

a snack.

Have yogurt for a snack with some fruit and

nuts.

Tips to add more protein to your diet…

Mix beans, nuts or seeds together with

chopped vegetables, spinach, and salad

dressing for a high protein lunch.

Protein Worksheet