PROTEIN

PROTEIN PROTEINS PROVIDE 4

CALORIES PER GRAM. THE MAIN FUNCTION OF

PROTEIN IS TO BUILD AND REPAIR BODY TISSUES .

YOU MUST EAT PROTEIN DAILY TO REPL ACE THE WEAR AND TEAR ON THE BODY T ISSUES.

WE GET MOST OF OUR PROTEIN FROM THE PROTEINS FOOD GROUP.

PROTEIN PROTEIN PROVIDES ENERGY CAN TAKE THE PLACE OF SOME

FAT AND CARBOHYDRATES EXCESS PROTEIN CONVERTED

TO ENERGY STORED AS FAT EXCESS PROTEIN, ONCE

CONVERTED TO ENERGY, CANNOT CONVERT BACK TO PROTEIN May do more harm than good

FUNCTIONS OF PROTEINS

AMINO ACIDS AMINO ACIDS ARE THE

“BUILDING BLOCKS” OF PROTE IN .

THERE ARE 9 ESSENT IAL AMINO ACIDS.

ESSENTIAL MEANS THAT YOUR BODY MUST HAVE THEM.

BEST SOURCES OF PROTEIN

MILK EGGS F ISH POULTRY RED MEAT

COMPLETE PROTEINS COMPLETE PROTEINS

CONTAIN ALL 9 OF THE ESSENTIAL AMINO ACIDS.

COMPLETE PROTEINS COME FROM ANIMAL FOOD SOURCES.

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

VEGETARIANS EAT ING A DIET CONS IST ING OF

ENTIRELY OR MOSTLY PLANT FOODSVegan- strict, no animal sources of

food, no eggs or dairyLacto-vegetarian- will eat/drink

milk, yogurt and cheese, but no meat, fish, poultry, eggs

Semi-vegetarian- eat dairy, eggs, poultry and seafood, eat little or no red meatPescetarian (no poultry only fish)

INCOMPLETE PROTEINS 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 .

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 .

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

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 .

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 NEEDS INFLUENCED BY

AGE BODY S IZE QUAL ITY OF THE PROTEINS PHYS ICAL STATE OF THE PERSON

INSUFFICIENT PROTEIN LOWER ONE’S RES ISTANCE TO

D ISEASE DAMAGE L IVER T IREDNESS WEIGHT LOSS L ACK OF ENERGY STUNT GROWTH DEATH

TIPS FOR MAKING WISE CHOICES

GO LEAN Buy lean cuts Trim away visible fat before

cooking Broil, grill, roast, poach, or boil

instead of frying Limit breading Prepare foods without added fats

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

PARTS OF THE EGG AND THEIR FUNCTIONSShellProtects the egg during handling

Prevents moisture from escaping

The breed of egg determines color- no effect on quality, flavor or nutrition

YolkYellow part of egg3/4s of the calories- most vitamins, minerals and fat

Contains lecithin- responsible for emulsification (the process where unmixable liquids such as water and oil are forced to mix.)

PARTS OF THE EGG CONTINUED

Albumen(egg white) Clear portion of egg Contains more than half of the protein and riboflavin

Chalazae Keeps the yolk centered

Air Space Protects contents of egg

Air space grows as the egg ages

SIZE & GRADE

The freshest eggs are AA followed by Grade A & Grade B.

The largest size is jumbo.

In decreasing size, the remaining classes are, extra large, large, medium, small and pee wee.

The egg carton shows the following information:

quality, size, and inspection stamp

STORING EGGS• EGGS ARE VERY POROUS.

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

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

COOKING EGGS• METHODS OF COOKING EGGS

INCLUDE:

• WHEN EGGS ARE COOKED, THEY COAGULATE . THIS MEANS THAT THE L IQUID TRANSFORMS INTO A SOLID.

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

Hard boiled eggs-

http://www.foodnetwork.com/videos/hard-cooked-heaven-0133016.html

Scrambled eggs-

http://www.foodnetwork.com/videos/eggs-101-scrambled-0154974.html

Fried Eggs-

http://www.foodnetwork.com/videos/eggs-101-fried-0154975.html

Poached Eggs-

http://www.foodnetwork.com/videos/how-to-poach-an-egg-0129417.html

FUNCTIONS OF EGGS• 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

DAIRY• MILK AND DAIRY PRODUCTS,

(YOGURT, CHEESE, ETC. ) ARE EXCELLENT SOURCES OF COMPLETE PROTEINS BECAUSE THEY COME FROM ANIMAL SOURCES.

NUTRIENTS IN MILK• BY L AW, M ILK MUST BE FORT IF IED

W ITH VITAMINS A AND D. • FORTIF IED MEANS THAT “EXTRA ”

HAS BEEN ADDED TO THE PRODUCT.

• 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 . ”

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

PROCESSING MILK• 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 & DAIRY• MyPlate teaches us to choose

LOWFAT dairy.. Lowfat dairy is considered 1% .

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

COOKING MILK• M I L K P R O D U C T S S C O R C H E A S I LY.• 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.• TO PREVENT SCORCHING,

COOK MILK ON LOW HEAT AND STIR IT CONSTANTLY TO PREVENT THE PROTEINS FROM COLLECTING ON THE BOTTOM OF THE PAN.

• HEATING MILK IN THE MICROWAVE WILL ALSO PREVENT SCORCHING.

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.

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

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.