Download Body Smart Discussion: HOW CHILDREN DEVELOP

Body Smart Discussion: HOW CHILDREN DEVELOP
BODY IMAGE. Wednesday, 3/30 @ 5-6:15pm at UA
Campus Health. (3rd Floor, SW corner, Room B307)
Alternative Protein Sources–
What Are My Options?
Protein is part of all body cells and is vital
to the growth, maintenance and repair of
body tissue. Proteins are made up of amino
acids arranged in different combinations to
carry out their specific jobs.
Of the 20 amino acids that make up the
proteins of the body, 9 cannot be made by
the body fast enough to meet its needs for
growth and maintenance. These are known
as essential amino acids (EAAs) and must
be obtained through the food we eat. When
a food contains all 9 EAAs, it is referred to
as “complete.”
All animal-derived and some plant-derived
protein sources are complete. Eating
a variety of plant-based protein daily
(whether or not “complete”) can supply
all the amino acids needed for health
and activity. Combining certain foods with
others to achieve a complete protein at
each meal is no longer believed necessary.
To estimate your daily protein needs,
multiply your “protein activity factor”
by your body weight in pounds:
• Recreation/Sedentary:
0.4 grams per lb. of body weight
• Moderate Daily Muscle Use:
0.5 grams per lb. of body weight
• Runners/Heavy sports:
0.6 - 0.9 grams per lb. of body weight
Here are some plant-based protein sources
that can help you keep your amino acid
pools filled. Read labels, as protein content
may vary depending on the specific product.
Asterisks (*) indicate a complete protein
source, “g” means grams.
Tofu*
Soy milk*
Edamame*
Legumes (all, cooked)
Hummus
Lentils (cooked)
Nuts
Nut butters
Sunflower seeds
Chia seed*
Hemp seed*
Kashi Go Lean* cereal
Oatmeal (cooked)
Bread (whole wheat)
Ezekiel bread*
Brown rice (cooked)
Quinoa* (cooked)
Buckwheat* (cooked)
Peas, carrots, corn
Spinach (cooked)
Spirulina*
Soy* (powder)
Hemp*, rice (powders)
½ cup
8 fl oz
½ cup
½ cup
2 Tbsp
½ cup
¼ cup
2 Tbsp
¼ cup
2 Tbsp
2 Tbsp
¾ cup
½ cup
1 slice
1 slice
1 cup
1 cup
1 cup
½ cup
1 cup
¼ cup
1 scoop
1 scoop
7g
6g
6g
8g
2g
9g
6g
8g
6g
6g
7g
8g
6g
3-4 g
4g
5g
8g
6g
2g
3g
16 g
20-28 g
11-17 g
NutriNews is written by Gale Welter Coleman, MS, RDN, CSSD, and
Sarah Marrs, RDN, Nutrition Counselors at the UA Campus Health Service.
Food and nutrition services (including healthy eating, cooking skills, weight management,
digestive problems, hormonal and cardiovascular diseases, and eating disorders) are
offered year-round at Campus Health. Call (520) 621-6483 to make an appointment.
www.health.arizona.edu