Download Proteins - davis.k12.ut.us

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