Download Whole Foods Production NS430

Nazia Sadat
RD, LDN, MS, MPH
Seminar 7
Protein
Today
 We will be talking about Protein
 What are proteins?
 Components of protein
 Protein in its quality
 Sources of protein
Protein
 Protein:
 From the Greek word “protos” meaning first protein
 From the Greek Proteios meaning of first quality
 Also means “of primary importance”
 Protein was the first substance identified as an essential
part of living tissue
 Protein is the body’s most important nutrient
 It is a component of every cell in the body
 Hair, nails, skin, blood, tissue, enzymes, hormones
 Its needed for repair and growth
 During infancy, childhood, adolescence and pregnancy
 Needed for production of antibodies
Amino Acids
 Protein is comprised of many amino acids
 AA are the building blocks of protein
 Essential AA
 Isoleucine, Leucine, Lysine, Methionine, Phenylalanine,
Thereonine, Tryptophan, Valine, Histidine
 NonEssential AA
 Alanine, Arginine, Aspartate, Cysteine, Glutamate,
Glutamine, Glycine, Proline, Serine, Taurine, Tyrosine
More about Proteins
 Complete proteins
 contain ample amounts of all of the essential amino acids.
 These proteins are found in meat, fish, poultry, cheese, eggs,
and milk.
 Incomplete proteins
 contain only some of the essential amino acids.
 These proteins are found in a variety of foods, including
grains, legumes, and leafy green vegetables.
 Combine some incomplete proteins with complete
proteins
 Beans + meat
 Chicken + spinach
Quality of Protein
 Not all protein foods are created equally
 Some are more balanced than others, in terms of amino acid
composition
 Animal protein contain all of the essential nutrients and
have high biological value
 Eggs, poultry, fish, dairy, meat
 In foods of plant origin, many essential AA are too low or
lacking
 Histadine: found in animal protein
 Methionine: Lacking in beans
Measuring Protein Quality
 Biological Values
 Denoted the % of absorbed nitrogen which is used for growth
and maintenance
 Protein Efficiency Ratio (PER)
 Protein’s ability to support growth
 Better for animal sources than plant sources
 Gain in body mass (g)/protein intake (g)
 Protein Digestibility Corrected Amino Acid Scoring
(PDCAAS)
 Calculated by analyzing the essential AA with an analytical
testing method
 Most accurate
 BV: closer to 100 = better source
 PER: high the score = better source
 PDCAAS: value of 1 is the highest, and 0 the lowest
Protein Requirements
 Recommendation: .89 g of protein per kg/day for adults
 This may not be sufficient for the elderly
 Recommendation is 1.0 g protein per kg/day
 MyPlate recommendations
 Children (9-13): 5 ½ to 6 ounces per day
 Women (19-50): 5 to 5 ½ ounces per day
 Men (19-50): 6 ½ ounces per day
Question
There is only 1 problem with the
MyPlate protein
recommendations?
Do you know what that is?
Protein Sources
 Eggs
 Poultry
 Fish
 Dairy Products
 Organ Meats
 Muscle Meats
Lower Protein Sources
 Beans
 Have their benefits, but are not the best source of protein
 Lacking in essential amino acid methionine


Therefore will need another source to make it complete
Ham+beans or brown rice+beans
 Soybean
 Among legumes has the highest nutritional offering

But is a lower quality of protein than animal sources
 Contain phytic acid which prevents mineral absorption
 Combine with a good animal protein source to make
complete
Portion Sizes
 Fish: 8 ounces cooked
Beef: 5 ounces cooked
Souce: http://www.choosemyplate.gov
Source: http://www.choosemyplate.gov/food-groups/protein-foods-amount.html#
Suggestions About Protein
 Select fresh or frozen meats from well raised animals
 Avoid highly processed meats
 Made with trans fats, saturated fats, and large amounts of
sodium
 Avoid smoked meats
 Polycyclic Aromatic Hydrocarbon
 Carcinogenic compounds
 If you are partial to red meat, stick with the leanest cuts,
choose moderate portion sizes, and make it only an
occasional part of your diet.
Conclusion
 We have available to use a variety of good quality
protein sources
 Yet many individuals limit their diet to beans and grains
 There should be more public education on the health
impacts of a healthy well balanced diet that contains a
variety of protein sources
Any Questions??
Reading for the Week
 Chapter 5 – Quality Counts with Protein Foods, p.
119-132
 American Dietetic Association (2003 Jun). Position
of the American Dietetic Association and
Dietitians of Canada: Vegetarian diets. J Am Diet
Assoc, 103(6):748-65.
Project Part 1
 5 page report (EXCLUDING title page and references)
 Make sure the paper is in APA format
 Answering the questions provided on the requirements
 Topic based on last name
 A-D: Vegetables
 E-H: Fruit
 I-N: Whole Grains
 O-R: Nuts and Seeds
 S-Z: Protein