PROTEIN

FOOD FACT

Proteins contain 4 calories per gram.

Protein is a very important nutrient. It makes up most of our body cells, tissues and fluids.

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.

KWASHIORKOR

PROTEIN DEFICIENCY IN ADULTS COULD LEAD TO:-ANEMIA-MARASMUS-THE GREEK WORD FOR “DYING AWAY”-INFECTIONS

MARASMUS GREEK FOR “DYING AWAY”

-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.

FUNCTIONS OF PROTEINS

PROTEIN1. PR OT E INS PR OV IDE 4 CALOR IES

PER G RAM .

2. T HE M A IN FU NCT ION OF PR OT E IN I S T O BUILD AND REPAIR BODY T ISSUES .

• If carbohydrates and fat are not available, your body will use protein. Is

this a good thing?

3. YOU M U S T EAT PR OT E IN DAILY T O R EPL ACE T H E W EAR AND T EAR ON T HE BODY T IS S U ES .

4. W E G ET M OS T OF OU R PR OT E IN FR OM T H E PROTEINS (DUH!) FOOD G R OU P.

AMINO ACIDS5. AMINO ACIDS ARE THE “BUILDING BLOCKS” OF PROTE IN .

6. THERE ARE 9 ESSENT IAL AMINO ACIDS.

7. ESSENTIAL MEANS THAT YOUR BODY MUST HAVE THEM.

COMPLETE PROTEINS8. COMPLETE PROTEINS CONTAIN ALL 9 OF THE ESSENTIAL AMINO ACIDS.

9. COMPLETE PROTEINS COME FROM ANIMAL FOOD SOURCES.

10.TOFU (FROM SOYBEANS) AND QUINOA ARE THE ONLY COMPLETE PROTEINS FROM A PLANT SOURCE.

INCOMPLETE PROTEINS1 1 . 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 .

12.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 .

13.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

1 4 . 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 .

15.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

PROTEIN SUPPLEMENTS-HELP BUILD MUSCLE (MUSCLE WORK BUILDS MUSCLE; PROTEIN SUPPLEMENTS DO NOT)-SPARE BODIES PROTEIN WHILE LOOSING WEIGHT-STRENGTHEN FINGERNAILS

EGGS

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

STORING EGGS1. EGGS ARE VERY POROUS.

THEY SHOULD BE STORED IN THEIR ORIGINAL CARTON . THE CARDBOARD HELPS BLOCK UNWANTED ODORS FROM SEEPING INTO THE EGGS.

2. EGGS HAVE AN EXPIRATION DATE PRINTED ON THE CARTON. THEY USUALLY LAST SEVERAL WEEKS .

COOKING EGGS3. METHODS OF COOKING EGGS

INCLUDE:

4. WHEN EGGS ARE COOKED, THEY COAGULATE . TH IS MEANS THAT THE L IQUID TRANSFORMS INTO A SOL ID .

a. Hard Cookedb. Soft Cookedc. Scrambledd. Friede. Poached

FUNCTIONS OF EGGS5 . 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

b. Thickener Example: Pudding

c. Coating Example: Breaded Chicken

d. Leavening Agent Example: Angel Food Cake

e. Emulsifier Example: Mayonnaise*Emulsifiers make two unmixable substances mix. (Oil and vinegar, grease and dish soap)

MILK

DAIRY1. MILK AND DAIRY PRODUCTS, (YOGURT, CHEESE, ETC. ) ARE EXCELLENT SOURCES OF COMPLETE PROTEINS BECAUSE THEY COME FROM ANIMAL SOURCES.

NUTRIENTS IN MILK2 . BY L AW, M I LK MUST BE FORT IF IED W ITH VITAMINS A AND D.

3. FORTIF IED MEANS THAT “EXTRA ” HAS BEEN ADDED TO THE PRODUCT.

4. 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 . ”

5. MILK PRODUCTS ALSO PROV IDE IMPORTANT M INERALS L IKE CALCIUM, IRON AND PHOSPHORUS TO HELP BU I LD HEALTHY BONES AND TEETH.

PROCESSING MILK6 . 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 & DAIRY7. MyPlate teaches us to choose

LOWFAT dairy.. Lowfat dairy is considered 1% .

8. Lowfat dairy products have the SAME amount of calcium and vitamins/minerals as whole milk products.

COOKING MILK

9 . M I L K P R O D U C T S S C O R C H E A S I LY.

1 0 . 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.11. TO PREVENT SCORCHING, COOK MILK ON LOW HEAT AND STIR IT CONSTANTLY TO PREVENT THE PROTEINS FROM COLLECTING ON THE BOTTOM OF THE PAN.

12. HEATING MILK IN THE MICROWAVE WILL ALSO PREVENT SCORCHING.