Nutrition Class 5: Proteins

 Proteins are the building blocks of life.  Every cell in the body contains protein  Needed to repair cells and make new cells  Source of energy  Aid in producing hormones and enzymes  Maintaining fluid balance  Transporting oxygen Role of Protein

RDA in Grams Recommended Dietary Allowance for Protein Age groupGrams of protein needed each day Children ages 1 – 313 Children ages 4 – 819 Children ages 9 – 1334 Girls ages 14 – 1846 Boys ages 14 – 1852 Women ages 19 – Men ages 19 – 70+56

15 cows 12 hogs 900 chickens 12 sheep 1,000 pounds of other assorted animals  Klaper, Michael MD. A Diet For All Reasons, The Average American Consumes

Dare to Compare Plant Protein  1 cup black beans 15 gm  1 cup lentils 17 gm  ½ cup tofu20 gm  1 cup quinoa 8 gm  2 Tbsp peanut butter 8 gm  1 cup soy milk 7 gm  1 cup broccoli 5 gm  1 slice wheat bread 3 gm Animal Protein  2 oz. meat14 gm  1 cup milk 8 gm  2 oz. Cheese 14 gm  1 egg 7 gm

The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended Daily Protein in 1 ounce equivalents Daily Recommendation* Children2-3 years old 4-8 years old 2 ounce equivalents** 4 ounce equivalents** Girls9-13 years old years old 5 ounce equivalents** Boys9-13 years old years old 5 ounce equivalents** 6 ½ ounce equivalents** Women19-30 years old years old 51+ years old 5 ½ ounce equivalents** 5 ounce equivalents** Men19-30 years old years old 51+ years old 6 ½ ounce equivalents** 6 ounce equivalents** 5 ½ ounce equivalents** Choosemyplate.gov *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

 ½ cup cooked dried beans or peas  ½ cup cooked soybeans  ½ cup tofu, tempeh  1 cup calcium-fortified soy milk or soy yogurt  ¼ cup almonds, cashews, walnuts, pecans, peanuts, or soynuts  2 Tablespoons peanut butter, tahini, or almond butter  1 oz meat analog (burger, dog, deli slices, etc) 7 1 oz. Equivalent - Plant Protein

 1 oz. Hormone and antibiotic free skinless chicken or turkey  1 oz. Fish  2 egg whites  1 cup hormone free skim milk  1 cup hormone free plain non-fat yogurt or Greek yogurt 1 oz. Equivalent - Animal Proteins

 preferable/ preferable/ Choose Plant Protein Sources More Often!

 Plants are not complete proteins.  I won’t be able to get enough protein from plants.  I am an athlete so I need my meat!  How will I get my calcium? The Protein Myth

We’ve never treated a single patient with protein deficiency; yet the majority of patients we see are suffering from heart disease, diabetes, and other chronic illnesses directly resulting from trying to get enough protein.”” – Dr. Alana Pulde and Dr. Matthew Lederman

 RDA for Vitamin B12: 2.4 mcg  Produced by bacteria in small intestine  Look for foods fortified with B12 such as cereal and soy milk. Also found in nutritional yeast  Iron: for men, don’t sweat it. Women do need more, but spinach, lentils, and Vitamin C are the ticket! The Truth About B12 and Iron

Food Micrograms (mcg) per serving Percent DV* Clams, cooked, 3 ounces 84.11,402 Liver, beef, cooked, 3 ounces 70.71,178 Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving Trout, rainbow, wild, cooked, 3 ounces Salmon, sockeye, cooked, 3 ounces Trout, rainbow, farmed, cooked, 3 ounces Tuna fish, light, canned in water, 3 ounces Haddock, cooked, 3 ounces Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving Beef, top sirloin, broiled, 3 ounces Milk, low-fat, 1 cup Yogurt, fruit, low-fat, 8 ounces Cheese, Swiss, 1 ounce Egg, whole, hard boiled, 1 large Chicken, breast meat, roasted, 3 ounces 0.35 Table 2: Selected Food Sources of Vitamin B12 – (From the National Institute of Health )

 Harvard study of 78,000 women: those who drank 3 cups of milk/day broke more bones than those who rarely drank milk  High protein intake increases calcium loss  Eat your GREENS AND BEANS, fortified juices, tofu  Exercise, don’t smoke, limit sodium, get your Vitamin D Protecting Your Bones

Big Mac Meal  Big Mac  540 calories  25 gm protein  29 gm fat  Fries  380 Calories  5 gm protein  19 gm fat  Soda  200 calories  0 gm protein TOTALS: 1130 calories, 30 gm protein, 48 gm fat, 1240 mg sodium

Plant Power  Bean burrito  200 calories, 15 gm protein, 3 gm fat  Broccoli (1 cup)  30 calories, 2.5 gm protein, 0.3 gm fat  Raspberries(1 cup)  64 calories, 1.5 gm protein, 0.8 gm fat  Soy milk (1 cup)  70 calories, 6 gm protein. 1.5 gm fat TOTALS: 364 calories, 25 gm protein, 3 gm fat, 1240 mg sodium

 diabetes/ diabetes/  protein/ protein/ Nutritonfacts.org

Plato The Gods created certain kinds of beings to replenish our bodies. They are the trees, plants and seeds