1. Protein An essential nutrient!
Protein – An essential nutrient that builds and repairs body tissue, supports cell growth, and provides energy for the body.
Amino Acid – Building blocks from which new proteins are made. There are 22 different ones but only 9 are essential for good health.

2. Protein has multiple functions
Build and repair body tissue
Maintain cell growth
Energy
4 calories per gram

3. Must be supplied daily
Constantly needed to replace wear and tear of tissue and keep up protein concentration in the blood serum

4. Protein provides energy
Can take the place of some fat and carbohydrate
Excess protein converted to energy
Stored as fat

5. Fats and carbs cannot replace protein
Needed to replace wear and tear of tissue and keep up protein concentration in the blood
Excess protein, once converted to energy, cannot convert back to protein

6. The best animal sources of protein
Milk
Eggs
Fish
Poultry
Red Meat

7. The best plant based sources of protein
Soy
Tofu
Quinoa
Legumes
Lentils
Beans
Nuts and Seeds
Vegetables
Broccoli
Avocado
Kale

8. What the heck are legumes???
Legumes are plants that bear their fruit in pods, which are casings with two halves, or hinges. Legumes are a very healthy food because it is low in fat and high in protein.  Legumes are also very high in fiber and other nutrients.

9. What the heck are lentils???
Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking.

10. Excessive Protein It is not necessary to eat a lot of protein.
May do more harm than good.

11. How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

12. Amino Acids Building Blocks from which new proteins are made.
There are 22 different ones, but 9 are essential for good health.
                                                                

13. Complete Protein
Any food that has all 9 essential amino acids are considered complete proteins.
All animal proteins are classified as complete proteins.
Support growth and maintenance of body tissue

14. For those who don’t eat meat…

15. Complete protein plant sources
Some plant based proteins are complete proteins:
Brewers Yeast
Certain nuts
Soybeans (tofu)
Cottonseed
Germ of grains

16. Partially Complete (aka-Incomplete) Amino Acids
Provide normal maintenance
Do not support growth
Some plant foods contain protein, but not all essential amino acids
Incomplete Proteins

17. Incomplete proteins can be combined to form a complete protein
Eat a variety of foods to make certain the body gets all the essential amino acids.
Make proteins complete by:
Combining plant and animal food
Combining plant protein from variety of cereals and grains
Rice and beans
Granola and nuts

19. Protein that’s is not immediately needed…
Is excreted by the body, or
Is converted to Fat and stored in adipose (fat) tissues in body.
Cannot be converted back into amino acids

20. Protein needs influenced by
Age
Body Size
Quality of the proteins
Physical state of the person
3-6 ounces per day or 2-3 “servings”

21. Insufficient Protein Lower one’s resistance to disease, Damage liver
Death
Tiredness
Weight loss
Lack of energy
Stunt growth
Not common in U.S.

22. Severe protein deficiency – Kwashiorkor Disease