1. Proteins

2. Food Fact Protein is a very important nutrient. It makes up most of our body cells, tissues and fluids.

3. Functions of Proteins PRIMARY FUNCTION: Build and Repair body tissue! If carbohydrates and fat are not available for energy, your body will use protein. Is this a good thing? Proteins provide 4 calories per gram Eat protein DAILY to replace tissue

4. Functions of Proteins

5. Why is protein so important? From the moment of conception, proteins form the building blocks of most body structures. For example, to build a bone or a tooth, cells first lay down a matrix of the protein collagen and then fill it with crystals of calcium, phosphorus, magnesium, fluoride, and other minerals.

6. Protein 10-15% of calories each day should come from protein 2000 calories per day 10% of 2000 =.1 x 2000 = 200 calories 15% of 2000 =.15 x 2000 = 300 200-300 calories from protein per day How many grams per day? 4 calories per gram 200/4 = 50 300/4 = 75 50-75 grams of protein per day

7. Protein Deficiency Leads to Kwashiorkor in children. Happens mostly in impoverished countries where there is a lack of protein rich foods. -It also can lead to stunted growth.

8. Kwashiorkor

9. Protein deficiency in adults could lead to: -ANEMIA -Marasmus-the Greek word for “decay” -Infections

10. Marasmus: Greek for “decay”

11. How to Consume Protein Key Recommendations 1. Try to make it LEAN What does “Lean” mean? 2. SEAFOOD (eat 8 oz. per week) -What are some seafood options? -Why is seafood good for you? Other Protein options: beans, legumes, dairy

12. Protein on Food Labels Go around to each kitchen to see how much protein is found in different types of food

13. AMINO ACIDS! Amino acids are the building blocks of protein There are 22 amino acids 9 are ESSENTIAL. We can’t produce the 9 essential amino acids, so we must get them from food

14. AMINO ACIDS 9 Essential Amino Acids: Histidine (forms and repairs tissue) Isoleucine (hemoglobin formation, regulates glucose) Leucine (creates muscle, increases energy and endurance) Lysine (builds muscle and collagen) Methionine (breaks down fat, detoxifies the body) Phenylalanine (makes chemical messengers for the body) Threonine (reduces unwanted muscle contractions) Tryptophan (helps brain function) Valine (stimulates the central nervous system)

15. Complete vs. Incomplete Proteins Animal sources (meat) contain all 9 of the essential amino acids, they are COMPLETE proteins Tofu (from soy beans) and quinoa (a grain) also contain all 9 of the essential amino acids Incomplete proteins come from PLANT food sources and contain SOME but not all the essential amino acids Examples: grains, beans, nuts/seeds, rice, and wheat

16. Complementary Proteins You can combine an incomplete protein + an incomplete protein to make a COMPLETE PROTEIN Examples: -peanut butter and wheat bread -rice and beans-peas and pasta -sushi-bean soup and whole wheat roll -trail mix

17. Complete, Incomplete, or Complementary?

18. Complete or Incomplete? Quinoa Beans Beef Tofu Poultry Eggs

19. Menu Planning On your paper make a chart that looks like the following: BreakfastLunchSnacksDinner Total Grams GRAND TOTAL: You need to plan a menu for a day that will give you at LEAST 6 oz of protein. *You need to include at least TWO complete proteins & TWO incomplete proteins.

20. Protein Video

21. Fats and Oils

22. Which has more calories??? Olive Oil Canola Oil Palm Oil Peanut Oil Vegetable Oil And the answer is... Gram per gram they all have the same amount of calories-9!

23. Fat Is… a.The most CONCENTRATED source of food energy b.There are 9 calories in every gram of fat

24. Fats that are LIQUID at room temperature are called OILS. (Examples: vegetable oil, canola oil, olive oil, etc.)

25. Fats that are SOLID or firm at room temperature are called FATS. (Examples: lard, butter, shortening, etc.)

26. Functions of Fat: a. Carries Vitamins K, A, D and E through the body This is KADE… FAT Car K, A, D and E are the four FAT- SOLUBLE Vitamins. (This means they dissolve in fat.) The FAT car picks up KADE and takes him where he needs to go in the body.

27. Functions of Fat b. Provides a RESERVE store of energy. *Remember, your body wants carbohydrates as its number one energy source. But, if it can’t get carbs, it will use fat because it has the next highest ratio of calories per gram!

28. Functions of Fat c. Promotes healthy skin d. Promotes normal cell growth e. Acts like a “cushion” to protect your heart, liver and other vital organs (Imagine what would happen to a football player if all he had protecting his organs was a thin layer of skin!)

29. Functions of Fat f. Insulates your body (Keeps your warm, or cools you down) g. Satisfies hunger and helps you feel full longer h. Adds flavor to food

30. Cholesterol Is… a.Cholesterol is NOT fat. b.It is a “FAT-LIKE” substance present in all body cells that is needed for many ESSENTIAL body processes. c.It contributes to the DIGESTION OF FAT and the skin’s production of VITAMIN D. d.Adults MANUFACTURE all the cholesterol they need, mostly in the liver. e.All ANIMALS also have the ability to manufacture cholesterol.

31. Cholesterol In Foods: a.Because all animals make cholesterol, if you eat any animal product, including MEAT, POULTRY and FISH, you will be consuming some “ extra ” or unneeded cholesterol. b.Other foods high in cholesterol are: Egg Yolks Liver / Organ Meats Some Shellfish

32. LDL’s and HDL’s: a.A certain amount of cholesterol CIRCULATES in the blood. It does not float through the bloodstream on its own, but in chemical “packages” called LIPOPROTEINS. There are two major kinds of lipoproteins: 1.LDLs (Low-Density Lipoprotein) 2.HDLs (High-Density Lipoprotein)

33. Low-Density Lipoproteins: “Losers” a.Takes cholesterol FROM the LIVER to wherever it is needed in the body. b.If too much LDL cholesterol is circulating, the EXCESS amounts of cholesterol can BUILD UP in ARTERY walls. c.This buildup INCREASES the risk of HEART DISEASE or STROKE. d.Thus, LDL cholesterol has come to be known as “BAD CHOLESTEROL.”

35. LDL’s are like the “Delivery Men.” When LDL’s have too much cholesterol to cart around, it builds up in the arteries and starts to clog them up.

36. High-Density Lipoproteins: “Heroes” a.Picks up excess cholesterol and takes it BACK to the LIVER, keeping it from causing harm. b.Thus, HDL cholesterol has come to be known as “GOOD CHOLESTEROL.”

37. HDL’s are like the “Garbage Men.” The HDL’s go around and pick up all the excess cholesterol clogging up the arteries and take it back to the liver.

38. Types of Fat: a.Fatty Acids: ORGANIC ACID UNITS that make up fat. There are three types… 1.Saturated 2.Polyunsaturated 3.Monounsaturated

39. How does it all relate? Cholesterol levels (HDL and LDL) are affected by fatty acids!

40. Saturated Fatty Acids a.Raises HDL’s b.Raises LDL’s Food Sources: 1.Meat / Animal Sources 2.Poultry Skin 3.Whole Milk & Dairy Products 4.Butter 5.Shortening 6.Tropical Oils-(Coconut Oil, Palm Oil, and Palm Kernel Oil) *Although tropical oils are liquid, they contain a high percentage of saturated fatty acids.

41. Polyunsaturated Fatty Acids a.Lowers HDL’s b.Lowers LDL’s Food sources: 1.Most Vegetable Oils 2.Corn Oil 3.Soybean Oil 4.Safflower Oil

42. Monounsaturated Fatty Acids The BEST One To Have! a.Raises HDL’s b.Lowers LDL’s Food sources: 1.Olives 2.Olive Oil 3.Avocados 4.Peanuts 5.Peanut Oil 6.Canola Oil

44. Do the FATS DANCE!  Show me “monounsaturated”  Show me “polyunsaturated”  Show me “saturated”

45. All fats include ALL 3 kinds of fatty acids, but in varying amounts.

46. A Good Rule of Thumb… a.Fats that are SOLID at room temperature are made up mainly of SATURATED fatty acids. b.Fats that are LIQUID at room temperature are made up mainly of UNSATURATED fatty acids.

47. Hydrogenation Is: a.The process in which missing HYDROGEN ATOMS are added to an unsaturated fat to make it FIRMER in texture. (It turns liquid oil into solid shortening) They become trans-fatty acids, or man- made fats. Trans fatty acids have similar properties to SATURATED fats.

48. The Danger of High Fat Diets a.Increased Cholesterol b.Heart Disease c.Obesity d.Cardiovascular Related Problems

49. Lowering Fat and Cholesterol in the Diet: a.Exercise! b.Replace saturated fats with unsaturated fats in the diet c.Choose lean cuts of meat d.Steam, boil or bake foods instead of cooking them in oil or fat e.Many more!!