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Activity
Without checking the text how many
functions can you identify by linking each
one with the following clues
 Production
 Cells
 Regulation
 Buffering
 Transport
 fuel

Protein: an energy yielding
nutrient composed of
Carbon
Oxygen
Hydrogen
Nitrogen
Fill in the blank
DNA : proteins :: _____: model airplane kit
 Amino acids : proteins :: ____:alphabet

Amino Acids- building blocks of
protein
Protein is broken down by enzymes and
absorbed by the body as amino acids
 20 common amino acids

– 9 essential- body cannot produce, must be
present in the diet
– 11 non-essential- body can produce; not
necessary in the diet
Denaturation
When protein molecules change their shape
and take on new characteristics
 Heat, acids, bases, and alcohol all effect
denaturation
 Stomach acids break down protein to be
used by the body

Think Steak!
Protein provides building
material for body tissues
Muscles
 Enzymes
 Hormones
 Connective tissue
 Antibodies
 Red blood cells

» makes up 18-20% of your body
» % of where body protein can be found: muscle 50%,
bone 20%, skin 10%, other 20%
» Needed to create new tissues during the growth years
» Antibodies
» Enzymes
» Hormones (insulin)
Regulation

REGULATE MINERAL AND BODY FLUIDS:
PLAY A ROLE IN SODIUM/POTASIUM
BALANCE IN THE CELLS; THIS BALANCE
IS NEEDED FOR NORMAL FUNCTION OF
THE HEART, LIVER, ETC.
Buffer

MAINTAIN ACID BASE BALANCE: proteins
act as a chemical buffer.

Prevents the blood from becoming too acidic or alkaline.
Transport

CARRY VITAL SUBSTANCES: proteins linked
w/ fats form Lipoproteins, the compounds used to
carry fat into the bloodstream.

Oxygen
Energy

Provides 4 calories per gram of protein
Protein quality

High quality proteins contain all essential
amino acids in amounts needed to support
protein tissue formation.
– Missing amino acids = no tissue formation
Complete proteins
Contain all 9 essential amino acids.
 Are found in animal products, such as meat,
eggs and milk.

Incomplete proteins
Deficient in one or more essential amino
acids.
 Eating incomplete proteins that are deficient
in different amino acids in the same meal
compliment each other and make a
complete protein.
 PLANT SOURCES OF PROTEIN: legumes
(peanuts, lentils, chickpeas, soy, tofu),
whole wheat

Protein in the diet
Nitrogen equilibrium: PRO in = PRO out
 70% of protein in the American diet comes
from animal products.
 Plant protein sources are usually lower in fat.
 Protein deficient diets: Protein energy
malnutrition (PEM)

– Kwashiorkor- protein deficient
– Marasmus- protein-calorie deficient
– Both are usually accompanied by other nutrient
deficiencies
Excess Protein in the Diet
– LIVER AND KIDNEY PROBLEMS
– CALCIUM LOSS: bone weakening
– EXCESS BODY FAT: converts to fat,
HOW MUCH PROTEIN DO YOU
NEED?



RDA: 52-46grams
10%-35% of your RDA
MEETING THE PROTEIN RDA
– Follow the FGP
– Milk and meat groups are your primary source
– Go low on saturated fat.
– Limit red meat—and avoid processed meat.
– Balance carbs and protein
– Choose low fat protein foods
– Trim off fat from meat sources
– Use low fat cooking techniques
– Avoid high fat oils, sauces, and gravies
Vegetarian Diets
With a little planning, diets that contain
only plant foods can provide enough
protein.
 What are the main reasons a person chooses
to become vegetarian?

Vegetarianism
For most of the world’s people, vegetarianism
is not a choice.
 People who choose to be vegetarians tend to be
health conscious individuals who also avoid
alcohol, tobacco, illicit drugs, and who
participate in regular physical activity.
 People may become vegetarian for health,
religious, cultural or environmental reasons or
to not harm animals.

Types of vegetarians

“Far” vegetarians
– no red meat (fish and poultry OK)

“Quasi-vegetarians
– no red meat, may or may not include poultry

Lacto-ovo vegetarians
– No meats, poultry, fish but include eggs and dairy

Lactovegetarian
– Plant and dairy products only

Macrobiotic
– Plant products and fish only

Vegan
– Only plant products- may avoid honey and clothes made
from animal products

Fruitarian- only fruits and olive oil
Vegetarian diets and health
Appropriately planned vegetarian diets are
healthful, are nutritionally adequate, and
provide health benefits in the prevention
and treatment of certain diseases.
– Position of the American Dietetic Association, 1997
Health benefits of vegetarian diets

Vegetarians have a lower risk of developing:
–
–
–
–
–
–
–
–
Heart disease
Stroke
Hypertension
Diabetes
Chronic bronchitis
Gallstones
Kidney stones
Colon cancer
Complimenting proteins
Dried beans + grains = complete protein
 Seeds + dried beans = complete protein

–
–
–
–
–
–
Bean burrito on corn or wheat tortilla
Peanut butter sandwich
Red beans and rice
Hummus and bread
Black-eyed peas and corn
Lima beans and corn succotash)
Diet recommendations for vegetarians
Choose a variety of foods.
 Choose whole, unrefined foods often.
 Choose a variety of fruits and vegetables.
 If animal products are used, choose lower-fat
versions.
 Vegans should include B12 in their diets and
Vitamin D if sun exposure is limited.
 Do not restrict dietary fat in children younger
than two years.

Misinformation on vegetarian diets

They are health-promoting
BUT……
They cannot cure cancer.
 They cannot cure AIDS.
 They don’t lead to inner peace or spiritual
renewal.
 They are not magic bullets that will cure all
ills.

What are the extra vitamin and
mineral needs for vegetarians?
Protein
sources
Vitamin B12
Present only in animal products
 Can obtain from B12 fortified soy milk,
breakfast cereal, or B12 supplements

Vitamin D
Sun is a main source
 Dairy products are a main source
 If sunlight is limited and dairy products are
not consumed, a Vitamin D supplement is
recommended.
 Vitamin D is very toxic at levels 2-3 times
the RDA. Avoid over-supplementation.

Calcium
Dairy products are the main source of
calcium in the diet.
 Dark leafy greens and dried beans are OK
sources of calcium.
 Calcium-fortified orange juice and soy milk
may be used to increase calcium intake.

Zinc
Zinc is abundant in plant sources but is
poorly absorbed.
 Whole grains, dried beans, fortified cereals,
and zinc supplements can be used.

Why is fish a good protein
choice?
Fish
 Is there
any risk?
