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PROTEIN PROTEINS PROVIDE 4
CALORIES PER GRAM. THE MAIN FUNCTION OF
PROTEIN IS TO BUILD AND REPAIR BODY TISSUES .
YOU MUST EAT PROTEIN DAILY TO REPL ACE THE WEAR AND TEAR ON THE BODY T ISSUES.
WE GET MOST OF OUR PROTEIN FROM THE PROTEINS FOOD GROUP.
PROTEIN PROTEIN PROVIDES ENERGY CAN TAKE THE PLACE OF SOME
FAT AND CARBOHYDRATES EXCESS PROTEIN CONVERTED
TO ENERGY STORED AS FAT EXCESS PROTEIN, ONCE
CONVERTED TO ENERGY, CANNOT CONVERT BACK TO PROTEIN May do more harm than good
AMINO ACIDS AMINO ACIDS ARE THE
“BUILDING BLOCKS” OF PROTE IN .
THERE ARE 9 ESSENT IAL AMINO ACIDS.
ESSENTIAL MEANS THAT YOUR BODY MUST HAVE THEM.
COMPLETE PROTEINS COMPLETE PROTEINS
CONTAIN ALL 9 OF THE ESSENTIAL AMINO ACIDS.
COMPLETE PROTEINS COME FROM ANIMAL FOOD SOURCES.
TOFU (FROM SOYBEANS) AND QUINOA ARE THE ONLY COMPLETE PROTEINS FROM A PLANT SOURCE.
VEGETARIANS EAT ING A DIET CONS IST ING OF
ENTIRELY OR MOSTLY PLANT FOODSVegan- strict, no animal sources of
food, no eggs or dairyLacto-vegetarian- will eat/drink
milk, yogurt and cheese, but no meat, fish, poultry, eggs
Semi-vegetarian- eat dairy, eggs, poultry and seafood, eat little or no red meatPescetarian (no poultry only fish)
INCOMPLETE PROTEINS I N C O M P L E T E P R O T E I N S D O N O T
C O N TA I N A L L O F T H E E S S E N T I A L A M I N O A C I D S .
I N C O M P L E T E P R O T E I N S C O M E F R O M P L A N T F O O D S O U RC E S .
E X A M P L E S O F I N C O M P L E T E P R O T E I N S C O U L D B E :
a. Grainsb. Beansc. Nuts/Seedsd. Ricee. Wheat
COMPLEMENTARY PROTEINS
I N C O M P L E T E P R O T E I N S C A N B E COMBINED T O C R E AT E A C O M P L E M E N TA RY P R O T E I N .
E X A M P L E S I N C LU D E : a. Beans and Riceb. Peanut Butter and Whole Wheat
Toastc. Bean Soup with a Wheat Roll
INSUFFICIENT PROTEIN LOWER ONE’S RES ISTANCE TO
D ISEASE DAMAGE L IVER T IREDNESS WEIGHT LOSS L ACK OF ENERGY STUNT GROWTH DEATH
TIPS FOR MAKING WISE CHOICES
GO LEAN Buy lean cuts Trim away visible fat before
cooking Broil, grill, roast, poach, or boil
instead of frying Limit breading Prepare foods without added fats
PARTS OF THE EGG
Air Pocket
Yolk
High in fat and Cholesterol
Chalazae
Keeps the yolk centered
Shell
Protects the egg contents
Albumin (Egg White)
Two parts: thin and thick
PARTS OF THE EGG AND THEIR FUNCTIONSShellProtects the egg during handling
Prevents moisture from escaping
The breed of egg determines color- no effect on quality, flavor or nutrition
YolkYellow part of egg3/4s of the calories- most vitamins, minerals and fat
Contains lecithin- responsible for emulsification (the process where unmixable liquids such as water and oil are forced to mix.)
PARTS OF THE EGG CONTINUED
Albumen(egg white) Clear portion of egg Contains more than half of the protein and riboflavin
Chalazae Keeps the yolk centered
Air Space Protects contents of egg
Air space grows as the egg ages
SIZE & GRADE
The freshest eggs are AA followed by Grade A & Grade B.
The largest size is jumbo.
In decreasing size, the remaining classes are, extra large, large, medium, small and pee wee.
The egg carton shows the following information:
quality, size, and inspection stamp
STORING EGGS• EGGS ARE VERY POROUS.
THEY SHOULD BE STORED IN THEIR ORIGINAL CARTON . THE CARDBOARD HELPS BLOCK UNWANTED ODORS FROM SEEPING INTO THE EGGS.
• EGGS HAVE AN EXPIRATION DATE PRINTED ON THE CARTON. THEY USUALLY LAST SEVERAL WEEKS .
COOKING EGGS• METHODS OF COOKING EGGS
INCLUDE:
• WHEN EGGS ARE COOKED, THEY COAGULATE . THIS MEANS THAT THE L IQUID TRANSFORMS INTO A SOLID.
a. Hard Cookedb. Soft Cookedc. Scrambledd. Friede. Poached
Hard boiled eggs-
http://www.foodnetwork.com/videos/hard-cooked-heaven-0133016.html
Scrambled eggs-
http://www.foodnetwork.com/videos/eggs-101-scrambled-0154974.html
Fried Eggs-
http://www.foodnetwork.com/videos/eggs-101-fried-0154975.html
Poached Eggs-
http://www.foodnetwork.com/videos/how-to-poach-an-egg-0129417.html
FUNCTIONS OF EGGS• E G G S P E R F O R M D I F F E R E N T J O BS I N
D I F F E R E N T F O O D S . T H E S E I N C LU D E :
a. Binder Example: Meat Loaf
d. Leavening Agent Example: Angel Food Cake
e. Emulsifier Example: Mayonnaise*Emulsifiers make two unmixable substances mix. (Oil and vinegar, grease and dish soap)
DAIRY• MILK AND DAIRY PRODUCTS,
(YOGURT, CHEESE, ETC. ) ARE EXCELLENT SOURCES OF COMPLETE PROTEINS BECAUSE THEY COME FROM ANIMAL SOURCES.
NUTRIENTS IN MILK• BY L AW, M ILK MUST BE FORT IF IED
W ITH VITAMINS A AND D. • FORTIF IED MEANS THAT “EXTRA ”
HAS BEEN ADDED TO THE PRODUCT.
• YOU CAN ALSO GET V ITAM IN D FROM SUNLIGHT . THAT I S WHY I T I S SOMET IMES CALLED THE “SUNSHINE V ITAMIN . ”
• MILK PRODUCTS ALSO PROV IDE IMPORTANT M INERALS L IKE CALCIUM, IRON AND PHOSPHORUS TO HELP BU I LD HEALTHY BONES AND TEETH.
PROCESSING MILK• M I L K G O E S T H R O U G H S E V E RA L
T R E AT M E N T S B E F O R E I T I S S A F E T O D R I N K . T W O O F T H E S E P R O C E S S E S A R E :
a. Pasteurization: milk that has been heat treated to remove or kill harmful organisms.
b. Homogenization: the fat particles in milk have been broken down and evenly distributed so they cannot join together again.
MYPLATE & DAIRY• MyPlate teaches us to choose
LOWFAT dairy.. Lowfat dairy is considered 1% .
• Lowfat dairy products have the SAME amount of calcium and vitamins/minerals as whole milk products.
COOKING MILK• M I L K P R O D U C T S S C O R C H E A S I LY.• S C O RC H I N G O C C U R S W H E N T H E
P R O T E I N S I N M I L K A R E OV E R C O O K E D . T H E Y FA L L A N D C L I N G T O T H E B O T T O M O F T H E PA N . T H E Y C R E AT E A T H I C K , B L A C K L AY E R T H AT I S D I F F I C U LT T O R E M O V E .
COOKING MILK, CONT.• TO PREVENT SCORCHING,
COOK MILK ON LOW HEAT AND STIR IT CONSTANTLY TO PREVENT THE PROTEINS FROM COLLECTING ON THE BOTTOM OF THE PAN.
• HEATING MILK IN THE MICROWAVE WILL ALSO PREVENT SCORCHING.
PROTEIN DEFICIENCY
- LEADS TO KWASHIORKOR IN CHILDREN HAPPENS MOSTLY IN IMPOVERISHED COUNTRIES WHERE THERE IS A LACK OF PROTEIN RICH FOODS.
- IT ALSO CAN LEAD TO STUNTED GROWTH.
PROTEIN DEFICIENCY IN ADULTS COULD LEAD TO:-ANEMIA-MARASMUS-THE GREEK WORD FOR “DYING AWAY”-INFECTIONS
-10-15 % OF CALORIES COME FROM PROTEIN EACH DAY
FROM THE MOMENT OF CONCEPTION, PROTEINS FORM THE BUILDING BLOCKS OF MOST BODY STRUCTURES. FOR EXAMPLE, TO BUILD A BONE OR A TOOTH, CELLS FIRST LAY DOWN A MATRIX OF THE PROTEIN COLLAGEN AND THEN FILL IT WITH CRYSTALS OF CALCIUM, PHOSPHORUS, MAGNESIUM, FLUORIDE, AND OTHER MINERALS.
PROTEIN SUPPLEMENTS-HELP BUILD MUSCLE (MUSCLE WORK BUILDS MUSCLE; PROTEIN SUPPLEMENTS DO NOT)-SPARE BODIES PROTEIN WHILE LOOSING WEIGHT-STRENGTHEN FINGERNAILS
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