Nutrition Basics PROTEIN. Why is protein important? Basic units are amino acids – “building...
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Nutrition Basics PROTEIN
Nutrition Basics PROTEIN. Why is protein important? Basic units are amino acids – “building blocks of protein” Protein is needed for growth, tissue replacement,
Why is protein important? Basic units are amino acids building
blocks of protein Protein is needed for growth, tissue replacement,
and tissue maintenance Muscles, cartilage, skin, bones and blood
Enzymes, hormones, and vitamins Protein provides 4
calories/gram
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Amino Acids (AA) Non-essential Your body can synthesize them Do
not need to get them from the diet Essential Your body can't make
nine AA They are called essential AA because it's essential that
you get them from the foods you eat.
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Complete vs. Incomplete Complete Contains all nine of the
essential AA Protein from animal sources Meat and milk Incomplete
Lacks one or more of the essential AA Most vegetable protein Beans,
lentils, nuts
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Complementary Proteins Combination of incomplete protein that
when put together forms a complete protein Rice and Beans
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What Foods Contain Protein? Protein is found in many foods:
Beef Pork Poultry Fish Dry beans Peas Eggs Nuts Seeds
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Pop Quiz! Are foods from animal products typically complete or
incomplete proteins?
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How Much Protein Do I Need? MyPyramid recommends eating 5
ounces every day Recommendations made in ounce equivalents (oz eq)
For example 1 soy or bean burger patty = 2 oz eq 1 ounce of meat
poultry or fish = 1 oz eq 1 small lean hamburger = 2 to 3 oz
eq
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Serving Sizes 1 can of tuna, drained = 3 to 4 oz eq cup cooked
dry beans or 1 cup bean soup = 2 oz eq 1 egg = 1 oz eq 1 tablespoon
of peanut butter = 1 oz eq ounce of nuts or seeds = 12 almonds, 24
pistachios, 7 walnut halves = 1 oz eq
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Typical Serving Sizes RestaurantRecommended
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Portion Sizes 1 oz. meat: size of a matchbox 3 oz. meat: size
of a deck of cards or bar of soapthe recommended portion for a meal
8 oz. meat: size of a thin paperback book 3 oz. fish: size of a
checkbook 1 oz. cheese: size of 4 dice 2 Tbs. peanut butter: size
of a ping pong ball
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Pop Quiz! Is it possible for vegetarians to get enough protein?
What are some examples of protein sources available to
vegetarians?
Tips for Making Good Choices Choose lean cuts of meat such as
round steak, tenderloin, boneless, skinless chicken breasts, and
ground beef that is at least 90% lean Trim visible fats from meats
and poultry before cooking Skip or limit the breading on meat,
poultry or fish Broil meats or use small amounts of oil when
frying
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Summary Needed for growth, tissue maintenance and repair
Complete vs Incomplete Complementary Food sources Animal: beef,
chicken, fish, pork, eggs Vegetable: beans, lentils, peas, nuts,
seeds Daily needs Healthy choices