Protein

Let’s talk protein! What are proteins? Uses of proteins Sources 2 types of protein foods

What is a protein? Made of smaller units called AMINO ACIDS There are 23 amino acids Different proteins occur by having different numbers and arrangements of amino acids

Protein is required for Growth and repair of body tissues Controlling water balance Regulating body functions Carrying nutrients to parts of the body Energy 1 gram protein yields 4 calories

Specific proteins Albumin Hemoglobin

What happens to proteins we eat? Eat protein in foods Body breaks down protein to amino acids Amino acids are delivered to cells by blood Within the cells, amino acids are rearranged back to proteins and used by the body

Two classes of amino acids Essential – must come from food Non-essential – the body can make them

Sources of protein Meat Milk Eggs Dried beans Nuts Cereal products

Complete versus incomplete proteins Complete – supply all 8 essential amino acids meats, fish, poultry, eggs, milk, and milk products, and soybeans Incomplete – lack one or more of the essential amino acids Most plant and vegetable foods Combination of 2 incomplete proteins may provide the building blocks for a complete protein. (rice and beans)

Incomplete protein foods Grains and Cereals Noodles Spaghetti Macaroni Oatmeal Rice Breads Cornmeal Grits Ready-to-eat cereals Legumes/Seeds/Nuts Pinto beans Kidney beans Split peas Navy beans Black-eye peas Chick peas Lentils Peanut butter Pumpkin seeds Sunflower seeds

Cost of protein-rich foods Animal products are more costly Combining plant foods with animal foods can Save money Increase variety Improve the quality of plant proteins

Suggested combinations Cereal and milk Beans and cheese Rice and eggs Noodles and beef Macaroni and cheese Salads with meats and cheese

Take home messages Proteins are made up of amino acids There are essential and nonessential amino acids Foods containing all 8 essential amino acids are complete proteins Combining plant foods with animal foods is a way to save money, increase variety, and improve quality of plant proteins

Questions Jackie Walters, MBA, RD, LD Graphics: Microsoft Word Adapted from materials developed by: Janet Tietyen, PhD, RD, LD Extension Specialist for Food and Nutrition 2003 Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs Reference: United States Department of Agriculture 2010 Dietary Guidelines, www.ChooseMyPlate.gov, September, 2012 September 2012 Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.