Download module 3: proteins and health

Unit 3 Seminar NS 220
MODULE 3:
PROTEINS AND
HEALTH
Module 3: Overview of Protein
 Diets rich in protein in U.S.; other parts of
world may be deficient
 4 calories/gram
 Contains nitrogen, carbon,
hydrogen, and oxygen to form amino acids
 Amino acids linked together to form proteins
 Need to replenish protein in body via food
Amino Acids
 Body uses 20 different AA’s to function
 11 are Nonessential AA’s
 9 are Essential AA’s
 Both present in protein foods
 If don’t eat enough essential AA’s, body eventually
breaks down other proteins- health deteriorates.
Dietary Protein
 Animal proteins
 Ample amounts of all 9 essential AA’s
 High-quality proteins
 Plant proteins
 Many are low in one or more essential AA’s
 Lower-quality proteins, so need to consume a variety of plant
proteins; > amount needed for protein synthesis
 Adults need ~20% of pro requirement from essential
AA’s; typical diets= 50%
Protein Needs
 If aren’t growing, need enough protein to match
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whatever is lost daily from protein breakdown =
protein equilibrium (protein balance).
Positive Protein Balance: eat more than body
loses/day to build new tissues; growing bodies,
recovery from illness/injury, weight training.
Negative Protein Balance: consuming less protein
than needed
Increased by ~15-25 grams per day during pregnancy
What is the problem with eating too much protein on a
chronic basis?
Terms to Know…
 Amino Acids
 Essential & Nonessential Amino Acids
 Complete & Incomplete Proteins
 Limiting Amino Acid
 Kwashiorkor
 Marasmus
Vegetarian Diets
 Some death rates (CA, DM Type 2, Obesity, heart
disease) are lower
 What are some nutritional
benefits of eating a vegetarian
diet?
 Why become a vegetarian?
Types of Vegetarians
 Vegans
 Fruitarians
 Lacto-vegetarians
 Ovo-vegetarians
 Lacto-ovo-vegetarians
Protein and Nutrient Profiles
 6-ounce porterhouse steak=
 42 grams protein; 44 grams of fat, 16 grams sat. fat (~threefourths of the recommended daily intake for saturated fat).
 6-ounce salmon=
 42 grams of protein; 18 grams of fat, 4 grams sat. fat
 1 cup cooked lentils=
 18 grams of protein; <1 gram of fat.
Protein Content in Foods
 Beef= 7 grams/ounce
 Poultry= 7 grams/ounce
 Fish= 7 grams/ounce
 Large Egg= 7 grams/egg
 Milk= 8 grams/cup
 Cheese (eg. Cheddar)=
7 grams/ounce
 Bread= 4 grams/slice
 Cereal= 4 grams/1/2 cup
 Vegetables= 2 grams/ 1/2
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cup
Soybeans (dry)= 10
grams/ounce
Peanuts= 7 grams/ounce
Lentils (dry)= 6.5
grams/ounce
Red beans= 6 grams/ounce
Cashews= 5 grams/ounce
Case Study
Mary and Leon are married college students,
both 21 years old. They live on a limited
income and became vegetarians two years ago
when they became involved in the ecological
movement on campus. Mary, who at 5’9”
weighs 110 lbs, has just discovered that she is
pregnant with her first child. She requests
advice about an appropriate diet.
Case Study
 What other information do you need to gather
about Mary’s diet habits?
 What is the basic nutritional increase she will
need during her pregnancy? How much
increase?
 What is Mary’s general protein requirement
according to her weight? How many grams of
protein will she need during pregnancy?
Case Study
 Is Mary’s weight appropriate for her height?
 Should Mary gain >24-30 lbs that is
recommended for normal pregnancy?
 If Mary and Leon are vegans, will she be able to
get the quality & quantity of protein she needs?
What food combos would you recommend?
Case Study
 Why does Mary need adequate carbohydrates in
her prenatal diet?
 If Mary has an adequate diet in pregnancy will
she be in positive or negative protein balance?
Why?