1. LEARNING ABOUT PROTEINS Created by: Tammilee Kerr, MS, Morrison & Chartwells Dietetic Intern

2. What is protein?  Protein is a structure that is made up of thousands of smaller structures called amino acids.  Understanding the structure of protein We can described it as long necklaces with differently shaped beads. Each bead is a small amino acid. Different amino acids join together to make thousands of different proteins.

3. Protein structure  The different combinations of amino acids give the protein different shapes and functions in the body  Example: Insulin

4. What is the function of protein in the body?  Protein builds, maintains, and replaces your:  Muscles Walking, running, standing  Organs You heart is a muscle  Immune System Antibodies to fight disease  Transport in the body Oxygen, nutrients from food, waste  Act as messengers (hormones) Transports messages around the body from cell to cell E.g. Feeling pain or flight or fright  Enzymes These help to breakdown food in the body into a form that the body can use to build muscle, organs etc.

5. So we have proteins in our body then why is it important that we eat protein?  Scientists have found many different amino acids in protein.  Only 22 of them are very important to human health. Of those 22 amino acids, your body can make 13 of them  22-13 = 9 - So what about the other 9 amino acids?  We can only get them by eating protein-rich foods. These 9 amino acids are called essential amino acids because it is essential that you get them from the foods you eat.

6. What are the best sources of protein?  Poultry  Fish & shellfish  Beef & Pork  Lean cuts such as round, top sirloin, or tenderloin  Eggs  Dairy products  Low fat  Nuts & Seeds  Almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts  Legumes  Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans  Tofu, tempeh, and other soy protein products

7. Animal vs. Plant based Protein  Protein from animal sources  Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids

8. Animal vs. Plant based Protein  Protein from vegetable sources  Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids.  Why is this important? Because someone who does not eat meat or milk products will not get those 9 essential amino acids.

9. Animal vs. Plant based Protein  So if I do not eat meat or milk products how can I ensure that I get all the 9 essential amino acids?  You can get them by eating a wide variety of protein- rich vegetable foods. Example: Red beans – You will not get all the amino acids from red beans However if you combine red beans with rice you will be able to get all the essential amino acids

10. Animal vs. Plant based Protein Example: Peanuts– You will not get all the amino acids from peanuts alone However if you have peanut butter on whole grain bread you will be able to get all the essential amino acids

11. How much protein do we need? YearsGrams/kilogram body weight per day Infants (0-0.5 yrs)2.2 Infants (0.5-1yrs)1.6 Children (1-3 yrs)1.2 Children (4-6 yrs)1.1 Children (7-10 yrs)1.0 Males & Females (11-14 yrs)1.0 Females (15-18 yrs)0.8 Males (15-18 yrs)0.9 Males & Females (19-24 yrs)0.8 Healthy Adult0.8-1.0 Healthy older adult1.0-1.25  The amount of protein you eat everyday depends on your age and weight

12. How do I know how much I am getting?  Food Labels

13. How do I know how much I am getting?  Weights/ Measuring  3.5 oz Chicken breast = 30g  1 Large Egg = 6g  4 oz salmon = 29g  3 oz can Tuna = 20g  1 oz (1slice) cheese = 7-8g  3.5 oz Turkey breast = 30g  3.5 oz Pork loin = 25g  4 oz Lean beef = 28g  1 cup 1% Milk = 8g  ½ cup Cottage cheese = 15 g  1 oz Tofu = 2.3g  ½ cup cooked Beans (black, pinto lentils) = 7-10g  2 Tbsp Peanut butter = 8g  ¼ cup Peanut = 8g  ¼ cup Almonds = 9g

14. Cooking Methods? Keep it Healthy!  Best Methods  Grilled  Broiled  Baked/ Roast  Sautéed  Steamed  What should I Limit?  Fried foods  Cooking with excessive fat  Eating with skin/ Fat  Limit protein sources such as Red Meat (High in Saturated Fat)

15. Get your Protein throughout the day – Grab your protein to Go! Snack Options  Greek Yogurt  Beef Jerky (High in Salt!)  Peanut Butter + Apple  Cottage Cheese + Fruits  Glass of milk  Cheese sticks  Snackable Nuts/ Seeds  Bottled protein shake  Protein Bars

16. References 1.http://www.nlm.nih.gov/medlineplus/ency/article/002467.htmhttp://www.nlm.nih.gov/medlineplus/ency/article/002467.htm 2.http://www.nutrition411.com/patient-education-materials/protein-fats-and- carbohydrates/item/628-protein-basics/http://www.nutrition411.com/patient-education-materials/protein-fats-and- carbohydrates/item/628-protein-basics/ 3.http://www.cdc.gov/nutrition/everyone/basics/protein.htmhttp://www.cdc.gov/nutrition/everyone/basics/protein.htm 4. http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a203.pdfhttp://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a203.pdf 5.http://www.choosemyplate.gov/food-groups/protein-foods-tips.htmlhttp://www.choosemyplate.gov/food-groups/protein-foods-tips.html