Nutrition for Foodservice and Culinary Professionals Chapter 5 Protein

Learning Objectives Define protein and explain the difference between essential and nonessential amino acids. Compare and contrast the nutrients in animal and plant sources of protein Distinguish between complete and incomplete protein and give two examples of how to complement proteins. List five functions of protein in the body. Explain how protein is digested, absorbed, and metabolized. State the dietary recommendations for protein and explain the potential consequences of eating too much or too little protein.

Learning Objectives (cont’d) Explain the concept of denaturation, or what happens to protein when it is cooked. Identify six examples of meat, poultry, and fish that are moderate in fat and saturated fat, and describe three preparation techniques for balanced meat, poultry, and fish menu items. Give two examples of how to menu and/or present balanced meat, poultry, and fish items. List three benefits of vegetarian diets, use a vegetarian food guide to plan a balanced meal, and list nutrients (and their sources) that may be low in some vegetarian diets.

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!

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.

Genes are tiny sections of DNA (genetic material) that have codes to make proteins.

Protein in Food and Protein Quality One ounce of meat, poultry, or fish = 1 egg 2 tablespoon peanut butter ½ ounce nuts (12 almonds, 7 walnut halves) ½ ounce of seeds ¼ cup of cooked beans or peas ¼ cup tofu 1 ounce tempeh, cooked 2 tablespoons hummus Animal proteins usually have more protein, fat, saturated fat, and cholesterol than plant proteins.

Animal and Plant Sources of Protein (Fruits and veggies have little protein)

Complete vs. Incomplete 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.

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.

Protein Pairings

Functions of Protein Act as a structural component of the body Builds and maintains the body (collagen) Found in many enzymes and hormones Found in all antibodies Transports iron, minerals, fats, and oxygen around the body Maintains fluid and acid-base balance Provides energy as last resort Helps blood clot

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.

Dietary Recommendations for Protein RDA: 0.8 grams of protein/kilogram OR 0.36 grams of protein/pound (your weight). You should eat protein from both animal and plant sources. The amount of protein you need is proportionally higher during periods of growth such as infancy, childhood, and pregnancy.

Dietary Recommendations This 5-ounce steak (after cooking) has 40 grams of protein and much of the protein.

Dietary Recommendations (cont’d) It is best to eat your protein evenly across your meals because it: Makes you feel fuller Helps the body maintain muscle tissue — especially as you get older Endurance and power (strength or speed) athletes can benefit from more protein—from 1.2 to 1.7 grams/kg body weight.

Dietary Recommendations (cont’d) Endurance and power athletes benefit from additional protein in their diets.

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.

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.

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.

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.

Culinary Focus: Product (cont’d) Lean cuts of beef: Bottom round steak or roast Flank steak Eye round roast Top sirloin steak Tenderloin filet Top round roast or steak 90/10 or 95/5 ground beef

Lean cuts of meat

Culinary Focus: Product Other lean animal proteins: Lamb: Loin or rib chop, top round Veal: cutlets Pork: pork tenderloin, top loin chops Poultry: breast (skinless or skin removed after cooking) Seafood: all fish and shellfish Fish and shellfish are relatively low in kcalories and low to moderate in cholesterol.

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.

Culinary Focus: Preparation Choose a cooking method that will produce a flavorful, moist product that adds little or no fat to the food, such as roasting, grilling, sautéing, broiling. Smoking can be used to complement the taste of meat, poultry, or fish.

Culinary Focus: Menuing and Presentation Simple presentations. Take into consideration portion size, color, balance, texture, customer, and flow. Slice meats and poultry thin and fan around a base such as wilted spinach, stewed greens, or pureed cauliflower. Serve fish in a pasta bowl on a bed of grain and veggie salad, a few pieces of roasted asparagus. Garnish.

Hot Topic: Vegetarian Eating Types of vegetarians Lacto-ovo vegetarians Lacto vegetarians Vegans Why become vegetarian? Health benefits Ecology Economics Ethics Religious beliefs

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 B12 (only in animal foods) Calcium and vitamin D (mostly in milk/dairy, fortified in some veg. foods) Iron Zinc

Meat Alternatives Usually use soy- or vegetable-based protein. Some are fortified with important nutrients for vegetarians.

Soyfoods

Menu Planning Guidelines Use a variety of plant proteins at each meal. Use a wide variety of vegetables. Choose low-fat and fat-free varieties of milk and limit the use of eggs. Offer dishes made with soybean-based products. For vegan diets, avoid honey or gelatin.

Menu Planning Guidelines (cont’d) For menu ideas, look at other countries’ cuisines. Africa: Spicy vegetable stew, peanut soup Asian: Meatless stir-fries, vegetable moo shu wraps Caribbean: Spinach and potato croquettes France: Ratatouille Indian: Dal, vegetable curries Mexican: Vegetarian tacos, quesadillas Middle East: Falafel, tabbouleh, hummus

Vegetarian Food Pyramid