Bauman College Wellness Program

Lean Protein and Clean Fats

Lesson Two

Images © Bauman College, Jupiterimages, morguefile.com, and ClipArt unless otherwise specified

© 2011 Bauman College

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Competencies

• Identify 3 or more protein sources in your diet.

• Correlate energy levels and mood with amount and timing of eating protein.

• Name 3 types of high quality, healthful fats.

• Name 2 types of damaged, health-impairing fats.

• Identify the harmful fats in your diet and suggest healthful alternatives.

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What is Protein?

• Along with fats and carbohydrates, a macronutrient, required in optimal amounts for optimal health

• Made of amino acids (AAs)

• Cells build proteins by linking AAs together in various combinations.

• Protein contains 4 calories per gram.

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Eating for Health focuses on quality; foods should be nutrient dense: high ratio of nutrients to calories

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Major Roles of Protein• Building materials for growth, repair, &

maintenance of: • Body tissues—muscles, blood, skin, tendons, bones, organs,

hormones, enzymes, neurotransmitters

• Immune system function

• Energy production when blood sugar is low

• Metabolic & digestive enzymes

Helps maintain volume & composition of body fluids

Regulates pH (acidity/alkalinity) of body tissues & fluids

Transports nutrients

Can be used for energy if necessary© 2011 Bauman College 4

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SymptomsProtein Deficiency:

• Loss of muscle tone

• Confusion

• Slow wound healing

• Irritability

• Fluid retention

• Food cravings

• Too acid or alkaline

• Low libido

• Fatigue, muscle weakness

• Thin hair, weak nails

• Weight loss

Protein Excess:• Acidosis and dehydration

• Constipation

• Putrefaction in the gut if stomach acid is low

• Loss of bone (if vitamin D & calcium are low)

• Musculoskeletal issues

• Kidney dysfunction

• Ammonia/nitrogen in the blood

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Whole Protein FoodsAnimal Protein•Meat:

─Poultry─Fish/Seafood─Beef─Lamb─Pork

•Dairy:─Cheese─Milk─Yogurt,

kefir─Eggs

Vegetable Protein•Legumes:

─Beans, including

whole soy foods•Whole Grains:

─Rice, millet, amaranth, quinoa, oats

•Nuts/Seeds:─Sesame, flax, hemp, almonds, walnuts

•Microproteins:─Algae (spirulina)─Nutritional yeast

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Complete & Incomplete Protein

Complete: •Has all essential amino acid

•Animal proteins complete

Incomplete:• Not all essential AAs

• Must be combined to be complete, though daily & not at every meal

• Vegetarian sources

Good combos: corn + beansSesame + millet;

lentils + rice

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Food of the Day: Wild Salmon

• Rich in omega-3 (Ω3) fatty acids (esp. chinook & sockeye)--help fight

inflammation, improve immune function & aid circulation

• Good balance of Ω3 & Ω6 fats + good balance of saturated, monounsaturated, & poly-unsaturated fats

• Excellent source of selenium—vital for antioxidant & thyroid function; and vitamin D—crucial immune & bone health nutrient

• Good source of protein, niacin, B12, B6, & magnesium

• Serving = 2 – 4 ozSource: www.whfoods.com

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Clean Whole Fats

No diet will remove all the fat from your body because the

brain is entirely fat. Without a brain, you might look good,

but all you could do is run for public office.

~ George Bernard Shaw

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Myths About Fats

1. All fats are bad for you.

2. A fat-free diet is an important part of any weight loss program.

3. Cardiovascular disease (CVD) is linked to consumption of dietary fats, esp. cholesterol.

4. Partially hydrogenated fats keep food fresh longer & are therefore healthful.

5. New fake fats like Olestra allow one to “have one’s cake and eat it, too.”

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Function of Fats• Concentrated source of energy

• Absorption & transportation of fat-soluble vitamins

• Essential parts of all cell membranes

• “Padding” ~ protection for internal organs

• Needed for healthy nerves

• Important precursors for hormones

• Brain is 60% fat—need fat in diet

• Provides feeling of satiety, carries flavors

• Carries fat-soluble vitamins, A, E, D, & K

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•Saturated: tend to be solid at room temperature -- butter/dairy, animal fats, tropical fats (coconut, palm)

•(Mother’s milk is >50% fat, mostly saturated)

•Polyunsaturated: liquid at room and refrigerated temperatures & heat-sensitive

─ omega-6: most vegetable oils, some seed oils, commercial dairy & beef

─ omega-3: cold-water fish & oils, flax oil, pastured chicken, dairy, & beef

•Monounsaturated: in between the other 2— olive oil, almond, avocado, peanuts, most other nuts (except walnuts)

© 2011 Bauman College

Types of Fats

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Essential Fatty Acids (EFAs)Need to get from food; body doesn’t make them

EFAs fall into two broad categories: Omega-6: over-consumed•Safflower, sunflower, corn, soy, most nuts

─ In processed & fast foods, grain-fed beef, dairy, & chicken, farmed fish

─ Contribute to inflammatory process—necessary but in moderation; must be balanced with omega-3s

Omega-3: under-consumed•Flax, hemp, pumpkin seeds; cold water fish; organic free-range/grass-fed beef, chicken, & dairy; algae, walnuts

─ Reduce inflammation─ Speed metabolism ─ Lower cholesterol & triglycerides; keeps blood thinner &

healthier─ Necessary for brain development & function© 2011 Bauman College 13

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Problems with Unsaturated Oils

Oxidation = rancidity•Caused by heat and/or light•Can damage tissues, cells, DNA•Can happen in your frying pan

Hydrogenation = trans fats•Hydrogen added to vegetable oils to harden them, make them artificially saturated.•TOXIC, harmful to health•Found in processed junk foods (baked goods, Crisco, margarine, etc.)•Does NOT happen in frying pan

Information: http://www.stop-trans-fat.com/index.html© 2011 Bauman College 14

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Detriment of Trans Fats• Low birth weight infants

• Low volume and quality of breast milk

• Reduced visual acuity in infants

• Greater risk of childhood asthma

• Abnormal sperm production, decreased testosterone production, & increased risk of prostate disease

• Increased rate of heart disease

• Lower HDL; elevated LDL

• Increased rate of cancer

• Increased rate of diabetes

• Increased incidence of obesity

• EFA deficiencies due to enzyme interference Photos: photobucket.com

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Read Ingredient Labels!

Serving Size 15gServings per Container about 28Amount Per Serving Calories 70 Calories from Fat 25 % Daily Value* Total Fat 2.5g   4 %  Saturated Fat 0.5g   3 %  Trans Fat 0g    Monounsaturated Fat 0.5g   Cholesterol 0mg   0 % Sodium 120mg   5 % Total Carbohydrate 11g   4%  Dietary Fiber 1g   3%  Sugars 2g  Protein 1g ________________________________Vitamin A 0 % Calcium 2 %  Vitamin C 0 %   Iron 2 %

Ingredients: ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), WHOLE GRAIN WHEAT FLOUR, SOYBEAN OIL, SUGAR, PARTIALLY HYDROGENATED COTTONSEED OIL, LEAVENING (CALCIUM PHOSPHATE AND/OR BAKING SODA), SALT, HIGH FRUCTOSE CORN SYRUP, SOY LECITHIN (EMULSIFIER), CORNSTARCH. CONTAINS: WHEAT, SOY.

“Trans Fat 0g” listing allowed if product contains <0.5 g per serving. Serving size set by manufacturer & is often tiny (15g = ½ oz).

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Cholesterol• Cholesterol is NOT a bad thing, but excess may be sign of

metabolic imbalance• Cholesterol:

• Essential to life; critical component of cells

• Precursor to adrenal & reproductive hormones

• Brain & spinal cord especially rich in it

• Body will synthesize cholesterol even if none is eaten• Causes of excess cholesterol:

• Low fiber diet

• High fructose corn syrup; refined carbohydrates; alcohol

• Genetics

• Unchecked inflammation (allergies, etc.)

• Liver damage and fatty liver

• Nutrient deficiencies preventing cellular repair & maintenance© 2011 Bauman College 17

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Recommended Sources of Fat

Animal•Cold water fish such as salmon, cod, herring, halibut, sardines, mackerel

•Pastured (not merely organic) chicken, eggs, dairy (milk, cheese, butter, ghee); grass-fed beef

Plant

Avocado, coconut, dark leafy greens (small amts. but important), nuts (especially almonds, hazelnuts, walnuts), oils (coconut, flax, grapeseed, hemp, nut oils, olive, palm, sesame), olives, peanuts, purslane (a succulent-like green), seeds (flax, chia, hemp, sesame, sunflower)

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Cooking FatsDo not heat fats past their smoke point. Doing so turns fats

rancid and toxic.

High temperature fats (frying, over 375 F):

─ Ghee

─ Sesame oil

─ Animal fats (lard)

─ Palm oil

─ Peanut oil

─ Refined sunflower oil

Low temperature fats (up to 250 F):

─ Nut oils

─ Unrefined vegetable oils

─ Hemp seed oil (do not heat)

─ Olive oil (extra virgin)

─ Flax oil (do not heat)

Med. temperature fats (sautéing, baking, up to 375 F):

─ Avocado oil

─ Butter

─ Coconut oil

─ Olive oil (refined)

─ Grapeseed oil© 2011 Bauman College 19

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Review

• Identify 3 or more protein sources in your diet.

• Correlate energy levels and mood with amount and timing of eating protein.

• Name 3 types of high quality, healthful fats.

• Name 2 types of damaged, health-impairing fats.

• Identify the harmful fats in your diet and suggest healthful alternatives.

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