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A few lesson ideas A Macronutrient We eat it in (relatively) large amounts Provides energy (that means Calories) Contains nitrogen Important tissue in the body Molecules (with nitrogen) that have important functions in the body Carriers MUSCLES Enzymes that make reactions happen Forms the basis of bones and teeth Antibodies and Immune System Give structure to some foods Provides calories Gives a feeling of satiety, so that eating can stop Tends to even out blood sugar Proteins in Foods What Does A Protein Look Like? Starts as strings of amino acids 20 different ones are used 9 need to be provided by the diet Strings are twisted, folded, held together so that protein has a shape Shapes determine what the protein is able to do Meats, fish, poultry 7 grams / ounce Dairy Products 8 grams / cup milk Eggs 7 grams / egg Legumes 15 grams / cup Grains 3 grams / ounce Seeds, nuts, and most vegetables also have some We need to get 9 of the 20 amino acids from our food Animal proteins have all of them So does soy Other sources are low in one or two Digestibility also counts That’s how easily the body can get to those amino acids Fiber and other plant substances in nonanimal foods decrease digestibility Fiber—both Soluble and insoluble Saturated Fat Cholesterol Total Fat (Unless fat-free, it’s all there) Other Nutrients (varies, too) B vitamins (Not B12, but Folate) grams per day 60 50 40 30 20 10 0 1-3 Years 4-8 Years 9-13 Years Girls, 14-18 Boys, 14-18 Women, Men, 1919-70+ 70+ But, that assumes Calories are adequate And person is healthy And normal weight and height Another way to figure is to multiply weight in kilograms by 0.8 gm protein Or multiply weight in pounds by 0.4 gm protein And how much FOOD is that? A day’s food intake including 4-7 ounces of meat, fish or substitute and 2 cups of milk 28-49 g protein from meat, 16 g from milk, plus more from grains Daily Values aren’t given for foods unless they are meant for kids under 4. I’ve decided to eat vegetarian.’ Amount of protein and amounts of the amino acids are important Most plant sources are low in one of two of the needed amino acids But they can complement each other Complimentary Proteins Scrambled tofu Veggie Chili (1 cup) 65 calories 180 calories 7 gm protein 19 gm protein 2.5 g fat 2.0 fat 0 sat. fat 0 mg cholesterol 0 mg cholesterol 17 g fiber 1 oz. Raw almonds (23) and ½ oz. raisins (30) 204 calories 6 gm protein 14 gm fat 1 gm sat fat 4 gm fiber Black bean burger on a bun 230 calories 16 gm protein 5.5 g fat .5 g sat fat 5 g fiber Soft- salad dressings & desserts Firm – general purposes Extra firm – stir fries, salads Tempeh is a made from cooked and fermented soybeans and formed into a patty Unlike soy it is quite firm Grains may be added Tempeh has a nutty flavor Several varieties available Takes the place of meat in many dishes Found in the refrigerator section Excellent source of Not recommended for those with soy allergies or those with thyroid issues. protein, calcium and iron It’s a complete protein Gluten-free High in tryptophan Great for weight loss 2 gm protein per T High in Fiber Anti-inflammatory Helps decrease bad cholesterol Preventive against breast, colon and prostate cancer Helps relieve constipation May be preventative against heart disease and diabetes For 1 egg 1 TBS flaxseed meal 3 Tablespoons water Combine the flaxseed and water and let sit for 5 minutes. Double or Triple recipe as needed. Enjoy a few samples of high protein, meatless foods you could use in your foods lab! Thank You!!