© 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition for Foodservice and Culinary Professionals Chapter 5 Protein

© 2013 John Wiley & Sons, Inc. All rights reserved. The Basics of Protein Protein: Nutrients in all living cells in animals and plants that have important roles. Whereas carbohydrates and lipids are used mostly to give you sources of energy, protein functions to build and maintain your body. Protein is in your: ◦ Hair ◦ Skin ◦ Muscles ◦ Blood ◦ Nails ◦ And all your cells!

© 2013 John Wiley & Sons, Inc. All rights reserved. Functions of Protein 1. Act as a structural component of the body 2. Builds and maintains the body (collagen) 3. Found in many enzymes and hormones 4. Found in all antibodies 5. Transports iron, minerals, fats, and oxygen around the body 6. Maintains fluid and acid-base balance 7. Provides energy as last resort 8. Helps blood clot

© 2013 John Wiley & Sons, Inc. All rights reserved. Amino Acids: Building Blocks of Protein Essential amino acids Amino acids that either can’t be made in the body or can’t be made in the quantities needed – so you have to get them from food. Nonessential amino acids These are made in the body.

© 2013 John Wiley & Sons, Inc. All rights reserved. What the Heck is Gluten? Gluten is the elastic protein in wheat, rye and barley. It ’ s elasticity is why french bread holds together and bagels can be so wonderfully doughy. Gluten is the glue that holds together baked goods and pasta. In fact, Gluten comes from the same latin root as “ glue ”.

© 2013 John Wiley & Sons, Inc. All rights reserved. © McGraw-Hill Higher Education. All Rights Reserved. Soy Soy is a complete protein derived from plants. In Asia, where soy is eaten daily, people have lower rates of breast and prostrate cancers, heart disease and osteoporosis. This may be due to the isoflavones in soy which help regulate certain hormones such as estrogen and progesterone. Soy is a complete protein derived from plants. In Asia, where soy is eaten daily, people have lower rates of breast and prostrate cancers, heart disease and osteoporosis. This may be due to the isoflavones in soy which help regulate certain hormones such as estrogen and progesterone. Concepts of Physical Fitness 14e 10

© 2013 John Wiley & Sons, Inc. All rights reserved. © McGraw-Hill Higher Education. All Rights Reserved. Concepts of Physical Fitness 14e 9 Types of Protein Sources of Protein Sources of Protein Animal (complete) Animal (complete) meats, dairy meats, dairy Vegetable (incomplete) Vegetable (incomplete) beans, nuts, legumes, grains beans, nuts, legumes, grains Types of Amino Acids Types of Amino Acids Nonessential (11) – can be made by body Nonessential (11) – can be made by body Essential (9) – must be obtained from diet Essential (9) – must be obtained from diet Complete proteins contain all of the essential amino acids Complete proteins contain all of the essential amino acids Amino acids linked together

© 2013 John Wiley & Sons, Inc. All rights reserved. Determining Daily Protein Requirements © 2013 Pearson Education, Inc.

© 2013 John Wiley & Sons, Inc. All rights reserved. © McGraw-Hill Higher Education. All Rights Reserved. Protein Protein – An important component of muscle, bone, blood cell membranes and hormones. Protein – An important component of muscle, bone, blood cell membranes and hormones. Protein provides energy at 4 calories per gram. Protein provides energy at 4 calories per gram. About 15% of your calories should come from protein. About 15% of your calories should come from protein. Concepts of Physical Fitness 14e 8

© 2013 John Wiley & Sons, Inc. All rights reserved. Animal and Plant Sources of Protein (Fruits and veggies have little protein)

© 2013 John Wiley & Sons, Inc. All rights reserved. Complete vs. Incomplete Proteins Complete proteins ◦ Animal proteins ◦ Contain all the essential amino acids in the proportions needed by the body. Incomplete proteins ◦ Plant proteins (except soybeans and quinoa) ◦ Dried beans and peas, grains, vegetables, nuts, seeds ◦ Low in one or more essential amino acids—called the limiting amino acid.

© 2013 John Wiley & Sons, Inc. All rights reserved. Complementary Protein The ability of two protein foods to make up for the lack of certain amino acids in each other when eaten over the course of a day.

© 2013 John Wiley & Sons, Inc. All rights reserved. Digestion, Absorption, and Metabolism Stomach: stomach acid helps uncoil proteins so enzymes can start separating amino acids. Small intestine: enzymes break down proteins into single amino acids and some small proteins which are absorbed. Amino acids travel in blood to the liver. Amino acid pool provides cells the amino acids they need. If one is not available to build a protein, the protein is not made.

© 2013 John Wiley & Sons, Inc. All rights reserved. Health Effects of Protein Eating excessive protein does NOT: ◦ Result in bigger muscles ◦ Give you stronger bones ◦ Pump up your immune system Eating too much protein can: ◦ Result in too many kcalories taken in and weight gain (fat, not protein) ◦ Result in high cholesterol if too much animal protein Plant sources of protein contain less fat (except for nuts/seeds) and more fiber.

© 2013 John Wiley & Sons, Inc. All rights reserved. Health Effects of Protein (cont’d) Diets high in processed meats and/or red meats have been linked with a higher risk of colon cancer. Eating too little protein can: ◦ Slow down repair of the body. ◦ Weaken the immune system. Name four processed meats.

© 2013 John Wiley & Sons, Inc. All rights reserved. Culinary Focus: Meat, Poultry, and Fish Denaturation: The process in which proteins become firm, shrink in size, and lose moisture as they are cooked or whipped. Think of eggs being cooked, heavy cream being whipped, meats being cooked.

© 2013 John Wiley & Sons, Inc. All rights reserved. Culinary Focus: Product Most fish is lower in fat, saturated fat, and cholesterol than are meat and skin on chicken and turkey. Compared to red meat, skinless white meat chicken, and turkey are similar in cholesterol but lower in total fat and saturated fat. Poultry skin can be left on during cooking, then removed for service.

© 2013 John Wiley & Sons, Inc. All rights reserved. Culinary Focus: Preparation Use flavorful rubs—dry or wet. The larger the protein is, the longer the rub can stay on. The rub flavors the exterior. Marinades build flavor profiles naturally so you don’t need as much fat, cream, or sauces. To give marinated foods flavor, try minced fruits and veggies, low-sodium soy sauce, mustard, fresh herbs, and spices.

© 2013 John Wiley & Sons, Inc. All rights reserved. Hot Topic: Vegetarian Eating Types of vegetarians ◦ Lacto-ovo vegetarians ◦ Lacto vegetarians ◦ Vegans Why become vegetarian? ◦ Health benefits ◦ Ecology ◦ Economics ◦ Ethics ◦ Religious beliefs

© 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition for Vegetarians Vegetarian diets can be nutritionally adequate when appropriate planned, varied, and adequate in kcalories. Most vegetarian diets have enough protein and their diets are lower in fat, sat fat, and cholesterol. Nutrients that may be of concern: Vitamin B 12 (only in animal foods) Calcium and vitamin D (mostly in milk/dairy, fortified in some veg. foods) Iron Zinc