1. PROTEIN BASED FOOD: EGGS & OTHER PROTEIN SOURCES Foods I: Fundamentals

2. PROTEIN SOURCES of protein: Eggs, fish, red meat, poultry, nuts, beans, dairy Our body needs 2-3 servings of protein daily so that we are able to: MEET ENERGY NEEDS GROW/REPAIR Excess protein is stored as fat A food with all 9 amino acids is a COMPLETE PROTEIN These come from animal sources (except soy) Incomplete come from plant sources (beans, nuts, seeds, grains)

3. EGGS

4. NUTRITION: Egg yolk = high cholesterol, fat & vitamin A Egg substitutes are a low-cholesterol alternative STORAGE: In fridge for up to 4 weeks COOKERY: Poached simmering & turning in water Boiled cooling in water makes them easier to peel Fried USES: Used as emulsifying agent in mayonnaise Used as a thickener in puddings Used as a binding agent in meatloaf Egg whites in soufflés & meringue toppings Cream of tartar (acid) is added to stabilizes foam Egg YOLK destroys the whipping ability of whites In meringues, egg whites should be shiny, white and hold shape to form stiff peaks Eggs @ room temp. give greater volume to beaten egg whites

5. EGGS

6. Dried Beans, Nuts, Seeds

7. NUTRITION: A part of the MEAT group Dry beans = high in fiber 1 ½ c. legumes = 3 oz. serving of meat To get all 9 essential amino acids, legumes can be combined with GRAINS COOKING: After beans have been sorted, rinsed and soaked, they should be drained & rinsed before cooking Legumes- a high protein vegetable that can be used as a meat substitute