1. Nutrition Class 5: Proteins

2.  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

3. RDA 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 – 70+46 Men ages 19 – 70+56

4. 15 cows 12 hogs 900 chickens 12 sheep 1,000 pounds of other assorted animals  Klaper, Michael MD. A Diet For All Reasons, 1992 4 The Average American Consumes

5. 5 The Results

6. Plant Protein Animal 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  2 oz. meat14 gm  1 cup milk 8 gm  2 oz. Cheese 14 gm  1 egg 7 gm Dare to Compare

7. Plant Protein Portion Guide  Each of the following equals one serving  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)  WHOLE GRAINS : check labels (quinoa and wheat berries are good choices)  VEGETABLES: at least 2-3 servings per day  At least one serving per day of any of the following: 1 cup cooked or 2 cups raw broccoli, bok choy, Brussels sprouts, collards, kale, mustard greens, chard, spinach, romaine lettuce, carrots, sweet potatoes, winter squash, or tomatoes.  At least one serving per day (one serving equals 1 cup cooked or 2 cups raw) of any other vegetable. 7

8.  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 Animal Proteins

9. The Protein Myth  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?

10. The Truth About B12 and Iron  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!

11. Protecting Your Bones  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

12. 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

13. 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

14.  http://nutritionfacts.org/video/how-to-prevent- diabetes/ http://nutritionfacts.org/video/how-to-prevent- diabetes/  http://nutritionfacts.org/video/milk-protein-vs-soy- protein/ http://nutritionfacts.org/video/milk-protein-vs-soy- protein/ Nutritonfacts.org

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