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Transcript
Proteins Complete and Incomplete Protein must be supplied daily Protein is constantly needed to replace wear and tear of body tissue and muscles. Protein Functions **Build and repair body tissue** Maintain cell growth Energy (1gram = 4 calories of energy) Excessive Protein Converts to energy May do more harm than good Not necessary to eat a lot. Stored as fat Insufficient Protein Lower one’s resistance to disease Liver Damage Death Weight loss Lack of energy Stunt growth Not common in U.S. Amino Acids Protein is made of chemical compounds called AMINO ACIDS There are 22 different amino acids, all but 9 are made in the body. The 9 must come from food sources. Non-essential Amino Acids There are 13 non-essential amino acids. You do not need these amino acids from food. Your body can make them fast enough to meet its needs. Complete Protein Any food that has all 9 essential amino acids. All animal proteins are complete proteins. FOOD SOURCES: Animals: Milk Eggs Fish Poultry Red Meat Tofu Quinoa Complete Proteins There are a few non-animal sources that are complete protein. EXAMPLE= Tofu (from soybeans) is the most common complete protein from a plant source. Incomplete Proteins Do not supply all 9 essential amino acids. Plant proteins are incomplete proteins FOOD SOURCES: Plants: Veggies Grains Beans Nuts Combining Proteins Incomplete proteins can be combined to create a complete protein. Examples include: a. Beans and Rice b. Peanut Butter and Whole Wheat Toast c. Bean Soup with a Wheat Roll Eat a variety of food Make certain the body gets all the essential amino acids. Make protein complete Combine plant and animal food Combining plant protein from variety of cereals and grains Complete or Incomplete? COMPLETE Complete or Incomplete? COMPLETE Complete or Incomplete INCOMPLETE Complete or Incomplete COMPLETE Complete or Incomplete? INCOMPLETE Complete or Incomplete? INCOMPLETE Complete or Incomplete? COMPLETE Complete or Incomplete? COMPLETE Complete or Incomplete? COMPLETE Complete or Incomplete? INCOMPLETE Tips to add more protein to your diet… Change it up with fish for dinner. Add nuts and/or seeds to your breakfast porridge. Tips to add more protein to your diet… Add beans to soups, stews, or salads. Use hummus on sandwiches instead of mayonnaise. (Hummus=pureed chickpeas with olive oil, a bit of garlic & other seasonings) Tips to add more protein to your diet… Have a hard boiled egg with a piece of fruit as a snack. Have yogurt for a snack with some fruit and nuts. Tips to add more protein to your diet… Mix beans, nuts or seeds together with chopped vegetables, spinach, and salad dressing for a high protein lunch. Protein Worksheet