LESSON 7: THE IMPORTANCE OF LEAN PROTEIN FOR WEIGHT LOSS AND BLOOD SUGAR CONTROL

LESSON OBJECTIVES Discuss… What is protein? What does protein do in your body? Why is protein important for weight? Review… Protein serving size recommendations Plant food sources for lean protein

WHAT IS PROTEIN AND WHAT DOES IT DO IN YOUR BODY? Enzymes Hormones Neurotransmitters Antibodies (immune system) Hair, skin, nails, muscles COMPOSED OF AMINO ACIDS; THEY ARE THE BUILDING BLOCKS OF A WIDE VARIETY OF PROTEIN MOLECULES HELPS REPAIR DAMAGED CELLS AND AIDS IN THE GROWTH AND REPAIR OF ALL TISSUES IN YOUR BODY DEFICIENCY LEADS TO DIFFICULT TO DIAGNOSE SYMPTOMS WHAT IS PROTEIN AND WHAT DOES IT DO IN YOUR BODY?

WHY IS PROTEIN IMPORTANT FOR WEIGHT LOSS? KEEPS YOU FEELING FULL LONGER PRESERVES MUSCLE LOSS WHEN LOSING WEIGHT HELPS YOU STAY ACTIVE INCREASES THE AMOUNT OF HEAT YOU PRODUCE AND CAN INCREASE YOUR METABOLIC RATE HELPS LOWER CHOLESTEROL PREVENTS BLOOD SUGAR SPIKES IMMEDIATELY FOLLOWING A MEAL

HOW MUCH PROTEIN DO YOU NEED TO EAT? Equation: Body weight x .3 = Protein goal Eat one serving of lean protein at every meal Serving Size Recommendations 1 for women, 2 for men PALM FULL OF PROTEIN PALM FULL OF FRUITS FIST OF VEGETABLES THUMB OF FAT PER DAY

PLANT PROTEINS FATTY PROTEINS LEAN PROTEINS ALMONDS BEANS WALNUTS LENTILS CASHEW NUTS BROCCOLI SOY NUTS ASPARAGUS CHIA SEEDS POTATOES FLAX SEEDS SPINACH PUMPKIN SEEDS CORN SESAME SEEDS BRUSSEL SPROUTS QUINOA BUCKWHEAT