Nutrition Basics PROTEIN

Why is protein important? Basic units are amino acids – “building blocks of protein” Protein is needed for growth, tissue replacement, and tissue maintenance – Muscles, cartilage, skin, bones and blood – Enzymes, hormones, and vitamins Protein provides 4 calories/gram

Amino Acids (AA) Non-essential Your body can synthesize them Do not need to get them from the diet Essential Your body can't make nine AA They are called essential AA because it's essential that you get them from the foods you eat.

Complete vs. Incomplete Complete – Contains all nine of the essential AA – Protein from animal sources Meat and milk Incomplete – Lacks one or more of the essential AA – Most vegetable protein Beans, lentils, nuts

Complementary Proteins Combination of incomplete protein that when put together forms a complete protein – Rice and Beans

What Foods Contain Protein? Protein is found in many foods: – Beef – Pork – Poultry – Fish – Dry beans – Peas – Eggs – Nuts – Seeds

Pop Quiz! Are foods from animal products typically complete or incomplete proteins?

How Much Protein Do I Need? MyPyramid recommends eating 5 ½ ounces every day Recommendations made in ounce equivalents (oz eq) For example – 1 soy or bean burger patty = 2 oz eq – 1 ounce of meat poultry or fish = 1 oz eq – 1 small lean hamburger = 2 to 3 oz eq

Serving Sizes 1 can of tuna, drained = 3 to 4 oz eq ¼ cup cooked dry beans or 1 cup bean soup = 2 oz eq 1 egg = 1 oz eq 1 tablespoon of peanut butter = 1 oz eq ½ ounce of nuts or seeds = 12 almonds, 24 pistachios, 7 walnut halves = 1 oz eq

Typical Serving Sizes RestaurantRecommended

Portion Sizes 1 oz. meat: size of a matchbox 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal 8 oz. meat: size of a thin paperback book 3 oz. fish: size of a checkbook 1 oz. cheese: size of 4 dice 2 Tbs. peanut butter: size of a ping pong ball

Pop Quiz! Is it possible for vegetarians to get enough protein? What are some examples of protein sources available to vegetarians?

Vegetarian Proteins Eggs (for ovo-vegetarians) Beans Nuts Nut butters (peanut butter, almond butter) Peas (chickpeas, cowpeas, lentils, or split peas) Soy products (tofu, tempeh, veggie burgers)

Tips for Making Good Choices Choose lean cuts of meat such as round steak, tenderloin, boneless, skinless chicken breasts, and ground beef that is at least 90% lean Trim visible fats from meats and poultry before cooking Skip or limit the breading on meat, poultry or fish Broil meats or use small amounts of oil when frying

Summary Needed for growth, tissue maintenance and repair Complete vs Incomplete Complementary Food sources – Animal: beef, chicken, fish, pork, eggs – Vegetable: beans, lentils, peas, nuts, seeds Daily needs Healthy choices