Protein Learning Targets: Tell function of protein Describe complete and incomplete proteins Complete incomplete proteins Give USDA advice for choosing protein

Protein’s function is to BUILD AND REPAIR. ALL body cells need protein. Besides building the cells of your body structure, protein is also used to build hormones and enzymes that help your body function.

Tell your partner the function of protein in your body.

Proteins are made of building blocks called amino acids. Amino acids join together to form protein molecules.

There are 20 amino acids, which can be conbined in different ways to make tens of thousands of different proteins.

Some of these amino acids can be made by your body,

However 9 amino acids cannot be made by the body. They are called ESSENTIAL amino acids, because it is ESSENTIAL that they be obtained from your food.

If you do not eat foods with these essential amino acids, you will not have the “blocks” to build the amino acids you need. Trying to make protein without the essential amino acids is like trying to make words without vowels: even if you have a lot of pieces, you can’t make what you need.

Proteins are classified by whether or not they give you all the essential amino acids.

Complete protein comes from ANIMALS. It gives you all the essential amino acids, so you can make whatever proteins you need.

Incomplete protein comes from the seeds of plants. Incomplete proteins lack one or more essential amino acids.

(Some vegetables also contain protein. In this discussion we will only be looking at plant proteins from the protein and grain groups.)

Discuss with your partner: 1.What are proteins made of? 2.What makes some amino acids “essential”? 3.What is the difference between complete and incomplete proteins?

Incomplete proteins are not all lacking the same essential amino acids, so if you combine them correctly, you can get all the amino acids you need.

It’s easy to do. Just pick 2. Combine any 2 of these DIFFERENT types of incomplete protein: Legumes (things that grow in a pod—like beans) Nuts/seeds Grains

Proteins from 2 DIFFERENT groups complete each other, and are called COMPLEMENTARY.

Complementary proteins need to be eaten the same day to work together.

Here are some examples:

Are THESE pairs complementary? a. almonds & cashews b. peanutbutter on wheat bread c. rice & beans d. bean burrito e. walnuts & beans f. split pea soup & bread. G. pasta & French bread

Now you try some: Plan 4 complementary combinations. (Peanuts are in the legume group— they grow in a pod.) (Question 6 on your WS.)

Share your complementary protein suggestions with your table group. Does everyone have pairs that would really complement each other?

You can also complete an incomplete protein by adding any complete protein to it. In macaroni and cheese, the cheese provides the essential amino acids that the macaroni lacks.

Here are some other popular complete/incomplete combinations: Spaghetti & Meatballs Cereal & Milk Chili con carne

Now you try some. Create 4 combinations of complete + incomplete protein. (Question 7 on WS.)

With your partner, discuss TWO ways you can complete an incomplete protein. Foods need to be eaten the same DAY to complete each other.)

Why would people WANT incomplete protein? 1. Animals have a lot of saturated fat that is bad for your heart.

Why would people WANT incomplete protein? 2. Plant foods are often less expensive than animal foods.

Why would people WANT incomplete protein? 3. Philosophical reasons:

(This information is from a vegetarian group, trying to convince people to eat only plants. The information is generally accurate, but some of the wording is very biased.)

With your partner, discuss at least 3 reasons why people would want to eat incomplete proteins, even though they lack essential amino acids.

Plan a week’s worth of protein. Each meal needs to have compete protein, or complementary proteins. (Question 9 on WS. Come back and do at end of Power Point) Here are USDA recommendations for total daily protein intake. American generally get enough protein,

but need to make healthier choices.. Here are 10 protein suggestions from MyPlate.gov

1. Vary your protein food choices Eat a variety of foods from the Protein Foods Group each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood.

2. Choose seafood twice a week

3. Make meat and poultry lean or low fat. * Choose lean or low-fat cuts of meat like round or sirloin *Buy ground beef that is at least 90% lean. *Trim or drain fat from meat and remove poultry skin. Compare the fat in rib steak with the fat in round steak.

4. Have an egg One egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so have as many egg whites as you want.

5. Eat plant protein foods more often. Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts, and seeds. They are naturally low in saturated fat and high in fiber.

6. Nuts and Seeds Choose unsalted nuts or seeds. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.

7. Keep it tasty & healthy. Try grilling, broiling, roasting, or baking— broiling, or slowcooking they don’t add extra fat. Avoid breading meat or poultry, which adds calories.

8. Make a healthy sandwich Choose turkey, roast beef, canned tuna or salmon, or peanut butter. Many deli meats, such as regular bologna or salami, are high in fat and sodium—make them occasional treats only.

9. Think small when it comes to meat portions Get the flavor you crave but in a smaller portion. Make or order a smaller burger or a “petite” size steak. A serving about the size of a deck of cards or your palm is about 3 ounces. Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day.

10. Check the sodium Check the Nutrition Facts label to limit sodium. Salt is added to many canned foods—including beans and meats. Many proces- sed meats—such as ham, sausage, and hot dogs— are high in sodium. Some fresh chicken, turkey, and pork are brined in a salt solution for flavor and tenderness.

With your partner, list at least 5 recommendations from USDA on making healthful protein choices.

Have you reached our learning targets? 1. Tell function of protein 2. Describe complete and incomplete proteins 3. Complete incomplete proteins 4. Give USDA advice for choosing protein