Protein Proteins Amino Acids€¦ · 1 Proteins Protein • Main function is to build and repair...
Transcript of Protein Proteins Amino Acids€¦ · 1 Proteins Protein • Main function is to build and repair...
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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.