Download Protein Powerpoint

LEARNING ABOUT
PROTEINS
Created by:
Tammilee Kerr, MS, Morrison & Chartwells Dietetic Intern
What is protein?

Protein is a structure that is made up of
thousands of smaller structures called
amino acids.
 Understanding
 We
the structure of protein
can described it as long necklaces with
differently shaped beads. Each bead is a
small amino acid. Different amino acids join
together to make thousands of different
proteins.
Protein structure

The different combinations of amino acids give the protein
different shapes and functions in the body

Example: Insulin
What is the function of protein in the body?

Protein builds, maintains, and replaces your:

Muscles

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Organs

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Antibodies to fight disease
Transport in the body


You heart is a muscle
Immune System


Walking, running, standing
Oxygen, nutrients from food, waste
Act as messengers (hormones)

Transports messages around the body from cell to cell


E.g. Feeling pain or flight or fright
Enzymes

These help to breakdown food in the body into a form that the body
can use to build muscle, organs etc.
So we have proteins in our body then why is it
important that we eat protein?


Scientists have found many different amino acids in
protein.
 Only
22 of them are very important to human health.
 Of
those 22 amino acids, your body can make 13 of them
22-13 = 9 - So what about the other 9 amino
acids?
 We
can only get them by eating protein-rich foods.
These 9 amino acids are called essential amino acids
because it is essential that you get them from the
foods you eat.
What are the best sources of protein?

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Poultry
Fish & shellfish
Beef & Pork

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Eggs
Dairy products

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Almonds, hazelnuts, mixed nuts, peanuts, peanut
butter, sunflower seeds, or walnuts
Legumes


Low fat
Nuts & Seeds

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Lean cuts such as round, top sirloin, or tenderloin
Pinto beans, black beans, kidney beans, lentils,
split peas, or garbanzo beans
Tofu, tempeh, and other soy protein products
Animal vs. Plant based Protein

Protein from animal sources
 Protein
from animal sources, such as meat and milk, is
called complete, because it contains all nine of the
essential amino acids
Animal vs. Plant based Protein

Protein from vegetable sources
 Most
vegetable protein is considered incomplete
because it lacks one or more of the essential amino
acids.
 Why
is this important?
 Because someone who does not eat meat or milk
products will not get those 9 essential amino acids.
Animal vs. Plant based Protein

So if I do not eat meat or milk products how can I
ensure that I get all the 9 essential amino acids?
 You
can get them by eating a wide variety of proteinrich vegetable foods.
 Example:


Red beans – You will not get all
the amino acids from red beans
However if you combine red beans
with rice you will be able to get all
the essential amino acids
Animal vs. Plant based Protein
 Example:


Peanuts– You will not get all
the amino acids from peanuts
alone
However if you have peanut
butter on whole grain bread
you will be able to get all the
essential amino acids
How much protein do we need?

The amount of protein
you eat everyday
depends on your age
and weight
Years
Grams/kilogram body
weight per day
Infants (0-0.5 yrs)
2.2
Infants (0.5-1yrs)
1.6
Children (1-3 yrs)
1.2
Children (4-6 yrs)
1.1
Children (7-10 yrs)
1.0
Males & Females (11-14 yrs)
1.0
Females (15-18 yrs)
0.8
Males (15-18 yrs)
0.9
Males & Females (19-24 yrs)
0.8
Healthy Adult
0.8-1.0
Healthy older adult
1.0-1.25
How do I know how much I am getting?

Food Labels
How do I know how much I am getting?

Weights/ Measuring

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3.5 oz Chicken breast = 30g
1 Large Egg = 6g
4 oz salmon = 29g
3 oz can Tuna = 20g
1 oz (1slice) cheese = 7-8g
3.5 oz Turkey breast = 30g
3.5 oz Pork loin = 25g
4 oz Lean beef = 28g
1 cup 1% Milk = 8g
½ cup Cottage cheese = 15 g
1 oz Tofu = 2.3g
½ cup cooked Beans (black, pinto lentils) = 7-10g
2 Tbsp Peanut butter = 8g
¼ cup Peanut = 8g
¼ cup Almonds = 9g
Cooking Methods?
Keep it Healthy!
 Best Methods

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Grilled
Broiled
Baked/ Roast
Sautéed
Steamed
What should I Limit?




Fried foods
Cooking with excessive fat
Eating with skin/ Fat
Limit protein sources such as Red Meat (High in Saturated Fat)
Get your Protein throughout the day – Grab
your protein to Go!
Snack Options

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Greek Yogurt
Beef Jerky (High in Salt!)
Peanut Butter + Apple
Cottage Cheese + Fruits
Glass of milk
Cheese sticks
Snackable Nuts/ Seeds
Bottled protein shake
Protein Bars
References
1. http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
2. http://www.nutrition411.com/patient-education-materials/protein-fats-andcarbohydrates/item/628-protein-basics/
3. http://www.cdc.gov/nutrition/everyone/basics/protein.htm
4.
http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a203.pdf
5. http://www.choosemyplate.gov/food-groups/protein-foods-tips.html