The Body’s Building Blocks Chapter 7 Protein The Body’s Building Blocks Chapter 7

What is Protein? Protein is an energy yielding nutrient composed of carbon, hydrogen, oxygen, and nitrogen The presence of nitrogen makes it different from carbs and fats Amino acids are the building blocks of protein molecules

Types of Amino Acids You need all the amino acids to make the proteins your body needs for good health Your body can make 11 amino acids which are referred to as dispensable or non-essential amino acids The remaining 9 amino acids CANNOT be made by the body and must be consumed in the diet. These are referred to as indispensable or essential amino acids

Functions of Protein Build and Maintain Tissues Make Important Compounds Regulate Mineral and Fluid Balance Maintain Acid-Base Balance Carry Vital Substances Provide Energy Activity: Protein Function Billboards

Protein Billboard Functions Your group will be given one of the 6 main functions of protein at random. Use your textbook to read more about the function you have been assigned (pages159-161). Create a billboard to advertise that particular function. Place your illustration on the paper provided. Be sure to use an attention-getting slogan, logo, and lay-out. Once finished, find a complementary color of construction paper to glue your billboard design on to On a separate sheet of paper, summarize the message of your billboard. Make sure everyone’s names are on the summary sheet.

Food Sources: Animal Examples: Beef, veal, pork, lamb, poultry, fish, eggs, milk, yogurt, and cheese Although meat is an excellent source of protein, some meats and even dairy products are also high in saturated fats

Food Sources: Plants Examples: Grains, nuts, seeds, and legumes (peanuts, black-eyed peas, kidney beans, lentils, chickpeas, and lima beans) Soy products are an especially rich source of plant protein Most fats in plant sources are polyunsaturated and plant foods contain no cholesterol Generally high in fiber and low in saturated fats These are all positive factors in terms of heart health and cancer risk reduction

Protein Quality Proteins in various food sources differ in their quality Animal foods are sources of complete proteins, meaning they supply all of the indispensable (essential) amino acids Protein provided by plant sources are lower quality. These are called incomplete proteins because they may be missing some of the indispensable amino acids Good news! You can get the amino acids missing from one incomplete protein source by combining it with another incomplete protein source Two or more incomplete proteins that can be combined in order to provide all the indispensable amino acids are called complementary proteins

Complementary Proteins A general guidelines is to combine grains, nuts, or seeds with legumes Examples: Peanut butter on whole wheat bread Corn tortillas with refried beans Sesame seeds+ chickpeas= Hummus Another way to extend the quality of incomplete proteins is to combine them with complete proteins Example: Chicken and brown rice Activity: Meal Planning for a Vegetarian

Meal Planning for a Vegetarian Your group will be given a specific type of vegetarian at random. Using your textbook (page 163) define your type of vegetarian on the paper provided. Using the resources available to you, create a daily meal plan for your vegetarian including a breakfast, lunch, dinner, and snack options. Make sure your meal plan includes the 6 main nutrients and a variety of foods.

How Much Do I Need Your body does not store protein, therefore you need to consume it everyday The RDA for protein is 52 grams per day for 14-18 year old males The RDA for protein is 46 grams per day for 14-18 year old females

Athletes and Protein Needs Most athletes are able to meet their protein needs by consuming their RDA for protein Athletes need more carbohydrates and fats for energy expenditure during prolonged exercise and activity Protein can then be used to build and maintain muscle Sports that focus on strength or resistance training require athletes to consume higher amounts of protein than those with low intensity Most athletes can meet additional protein needs b including a few more protein foods in their meal plan Protein & amino acid supplements are usually not necessary

Not Enough vs. Too Much Deficiency of protein in the diet can lead to sickness and other health related issues Excess protein in the diet can lead to: Liver and Kidney Problems Too much protein creates an over abundance of nitrogen waste created by the liver Kidneys must excrete this waste Causes both organs to overwork and age prematurely Calcium Loss Diets high in animal proteins can contribute to calcium loss in the bones Excess Weight Gain Body cannot store extra amino acids as a protein source Your body CAN, however, store them as energy by converting them to fat Many high protein foods are also high in calories and bad fats