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Proteins

Protein • Main function is to build and repair body tissues • Must eat protein daily to replace the wear and

tear on body tissues.

• Cannot be stored in the body as protein (it gets converted to fat for energy)

• Supplies 4 calories per gram (just like Carbs!!)

Amino Acids • The building blocks of proteins • There are 22 amino acids needed in our bodies. • Our body manufactures all but 9 of the amino

acids it needs.

• These 9 amino acids are called the essential amino acids. They must be obtained from food.

Types of Proteins • Complete: contain all 9 of the essential amino

acids

– Comes from animal sources such as meat, chicken, fish, eggs, cheese and milk. (Dairy and Protein groups)

•  Incomplete: contains some, but not all 9 of the essential amino acids

– Come from plant sources such as grains, dried beans, nuts, and seeds

Complementary Proteins • 2 incomplete proteins can be combined to create

a complementary protein.

• Complementary protein = a grain + any nut, seed or legume.

• Example: Peanut butter and whole wheat bread, rice and beans

Not Enough Protein? • Not enough protein in the diet can cause: – Tiredness – Weight loss (loss of muscle mass) –  Lack of energy –  Stunted growth in children –  Lowered resistance to disease –  Liver damage and death (prolonged absence of

protein)

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Fats

Fat • The most concentrated source of food energy • Supplies 9 calories per gram (more than double

protein and carbs!)

Functions • Carries Vitamins A, D, E and K through the body • Reserve supply of energy • Promotes healthy skin and normal cell growth • Adds flavor to food • Protects internal organs from shock, injury, or

temperature changes

• Satisfies hunger and helps you feel full longer

Types of Fat • Saturated: Usually solid at room temperature. –  Examples: meat, whole milk, cheese, butter, shortening

etc.

• Unsaturated: Usually liquid at room temperature. ”Healthy Fats”

–  Examples: corn oil, olive oil, olives, avocados, peanuts, and canola oil.

Cholesterol • A “fat-like” substance present in all body cells that

is needed for many essential body processes.

•  It contributes to the digestion of fat and the skin’s production of vitamin D.

Cholesterol in Foods •  Adults manufacture all the cholesterol they need, mostly

in the liver.

•  Animals also have the ability to manufacture cholesterol. •  Because all animals make cholesterol, if you eat any

animal product, including meat, poultry and fish, you will be consuming some “extra” cholesterol.

•  Foods high in cholesterol are: Egg Yolks, Liver/ Organ Meats, Some Shellfish, Animal Products

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Too Much Fat... • Too much fat interferes with digestion • Eventually results in obesity, which causes other

health problems.

• High fat diets are linked to… – Cardiovascular Disease – Obesity – Type 2 Diabetes

Lowering Fat and Cholesterol in Diet

• Exercise • Replace saturated fats with unsaturated fats in

the diet

• Choose lean meats and low-fat dairy products • Steam, boil or bake foods instead of cooking

them in oil or fat

• Use plain low-fat Greek yogurt instead of mayo or sour cream

Milk and Dairy

Treatment Processes • Pasteurized: Milk that has been treated to

remove harmful organisms

• Homogenized: Milk that has had the fat particles broken down and evenly distributed so the fat will not separate from the milk.

• Milk is fortified with Vitamins A and D.