By Olesya Altman12/10/2015

The Power Of Protein

We will learn…Structure and functionsTypes of proteinsDaily recommendationsFoods high in proteinFast and easy protein snacks from

scratch

Proteins and their functions in the body

https://www.youtube.com/watch?v=x1-m71WRBD8

Types of protein Essential, aka

indispensible amino acids:

ThreonineValineTriptophanIsoleucineLeucineLysinePhenylalanineMethionineHistidine

missing

ExamplesComplete protein

foods:• Poultry• Meat• Fish, scallops, shrimp• Eggs• Dairy• Quinoa• Tofu• Green soybeans

Incomplete protein foods:

• Nuts• Seeds• Grains• Legumes• Vegetables

Eat a variety of different protein foods

Daily Recommendations0.8-1.0 g/kg of body

weightWhat does it mean:1kg=2.2lb126/2.2=57kg57*0.8=46g57*1=57gSo, my range is 46-57g

of protein a day-What is yours?

Calorie requirements decrease as we age, protein requirements stay the SAME!

Now what… -Know what is in your food-read nutrition

label! -Use your hands-they’re your best

measuring utensils!3oz meat or fish, meat, cheese ~21g/protein1 egg~6g/protein1 cup(8oz) dairy~ 8-12g/protein-Eat 3 meals+2 snacks. Include some protein food with each meal.

-Enjoy your food!!!https://www.youtube.com/watch?v=WAlWrT5P2VI

Thank you

Pack Nutrition into Every Meal, Every Day