Semester 2 Project- Protein

Deficiency By Maddi Wright

Diet

• After analyzing my diet, I found that my protein intake was the lowest of all food groups. The recommended amount of protein intake based on my height and weight is 5 oz. everyday, and on average, I consume 1 oz. of protein-rich foods everyday. Because of my lack of protein, it is a flaw in my diet given the great importance of the food group.

Importance of Protein

• Repairs tissue

• Repairs cells

• Produces hormones, enzymes, and chemicals

• Maintains healthy muscles, bones, skin, cartilage, and blood

• Enhances exercise

• Prevents muscle loss

• Helps growth/development

• Promotes pH

• Transports nutrients

• Balances fluids in and out of cells

Why You Need to Consistently Consume

Protein• Protein is not stored in the body, so

you continuously need to consume protein for when your body needs it, because there is nothing the body can take from when it is low on protein.

Short Term Implications of

Protein Deficiency• Lack of energy

• Hair loss

• Bloating

• Less body mass

• Weakened muscles

• Slowed wound healing

Long Term Implications of

Protein Deficiency• Weakened immune

system

• Decreased bone density

• Increased risk of infections/rashes

• Shock

• Early death

• Chemical imbalance

• Edema

• Infertility

• Kwashiorkor (internal swelling)

• Anxiety/depression/retardation

• Stiff joints

• High blood pressure

• Organ failure

• Slowed development

Adding Protein to Daily Diet

• Alternate rice for quinoa

• Add protein powder to any recipe

• Alternate butter for avocado

• Add chia seeds to any recipe

• Alternate sour cream

for Greek yogurt

• Incorporate cottage/ricotta cheese

• Add nuts to any recipe

• Incorporate eggs

• Add green vegetables as a side to any meal

Works CitedAnnigan, Jan. "Consequences of Low Protein Daily Intake." Healthy Eating. Demand Media, n.d. Web. 18 May 2015. <http://healthyeating.sfgate.com/consequences-low-protein-daily-intake-6330.html>.

Annigan, Jan. "The Effects of Low Protein Intake." Healthy Eating. Demand Media, n.d. Web. 18 May 2015. <http://healthyeating.sfgate.com/effects-low-protein-intake-7123.html>.

Duvauchelle, Joshua. "The Effects of Low Protein Intake." LIVESTRONG.COM. LIVESTRONG.COM, 27 Jan. 2015. Web. 18 May 2015. <http://www.livestrong.com/article/214483-the-effects-of-low-protein-intake/>.

"Food Tracker." Food Tracker. United States Department of Agriculture, n.d. Web. 18 May 2015. <https://www.supertracker.usda.gov/foodtracker.aspx>.

"The Importance of Protein in Your Diet." The Importance of Protein in Your Diet. Forward Tools, n.d. Web. 18 May 2015. <http://www.detourbar.com/protein-basics/the-importance-of-protein-in-your-diet>.

Lipoff, Sarah. "14 Easy Ways to Add Extra Protein to Every Meal." RSS. Popsugar, 29 July 2014. Web. 18 May 2015. <http://www.popsugar.com/fitness/High-Protein-Foods-Every-Meal-35126035>.

"Protein in Diet: MedlinePlus Medical Encyclopedia." U.S National Library of Medicine. U.S. National Library of Medicine, 30 Apr. 2013. Web. 18 May 2015. <http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm>.

St. John, Tina M., Dr. "Consequences of Protein Deficiency and Malnutrition." LIVESTRONG.COM. LIVESTRONG.COM, 13 Mar. 2014. Web. 18 May 2015. <http://www.livestrong.com/article/431291-consequences-of-protein-deficiency-and-malnutrition/>.

Staywell, Suzy. "Not Enough Protein - The Consequences." Not Enough Protein - The Consequences. Mission Enabled, n.d. Web. 18 May 2015. <http://www.healthy-eating-support.org/not-enough-protein.html>.

Tom. "7 Adverse Effects Of Protein Deficiency." Free Fitness Tips. Free Fitness Tips, 17 Oct. 2010. Web. 18 May 2015. <http://freefitnesstips.co.uk/protein-deficiency/>.