Protein

The building blocks of life

Protein Definitions

Amino Acids: Building blocks of proteins (like Legos) There are 22 different kinds.

Essential Amino Acids: Amino Acids that cannot be produced by the body—we have to get them from our food (9 of the 22 are essential)

Protein Definitions—cont’d Complete Proteins: Proteins that contain

all of the essential amino acids, and many other ones too

Incomplete Proteins: Proteins that are missing at least one essential amino acid

Complementary Proteins: Two foods containing incomplete proteins that together make a complete protein. For instance: Peanut butter and Bread, or Rice and Beans (know these examples!)

Protein Definitions—cont’d

Antibodies: Special proteins produced by the body to fight viruses and bacteria

They are what make your immune system work.

They do not come from food, but your bodies uses the amino acids from your food to make them.

Protein Definitions—cont’d Vegetarianism: the practice of

eating no meat. This affects a person’s protein intake.

Vegan: a person who does not eat any animal product, including meat, milk, and eggs

Vegans must be especially careful to get enough protein daily because most protein comes from animal foods

Protein Definitions—cont’d

Lacto-vegetarians: will drink milk or eat milk products like cheese

Ovo-vegetarians: will eat eggs Lacto-ovo vegetarians: will eat

eggs and milk/milk products

Functions of Protein Build and repair body tissue. Maintain cell growth in the formation

of new body tissue. This is especially important if the body is growing rapidly, injured, or under stress.

Aid in the formation of enzymes, some hormones and antibodies.

Provide energy if sufficient carbohydrates and fats are not supplied by the diet.

Food Sources of Protein

Animal foods such as meat, poultry, fish, and dairy are the BEST source All animal foods contain complete

proteins Some plant foods such as soybeans,

legumes, and nuts *all plants that have protein are

INCOMPLETE protein, EXCEPT for soybeans

Extending Proteins

Protein is often the most expensive ingredient in a meal.

Protein can be extended by mixing it with other foods, such as pasta or rice. Examples: Chicken and Rice, Tuna

Noodle Casserole, Spaghetti and Meatballs

Can you think of other examples?

Insufficient Protein—if the body doesn’t have enough: Lower one’s resistance to disease Damage liver Death Tiredness Weight loss Lack of energy Stunt growthNot common in U.S.

Why isn’t it common in the U.S.? Protein is abundantly available here. Many Americans eat MUCH more than

the 5.5 oz of meat recommended by MyPyramid each day.

One 3-oz serving of meat is the size of a deck of cards, while it is not uncommon to find a 16 ounce steak on a restaurant menu. That’s enough meat for 3 whole days.

How big is your favorite steak?