Chapter 7

The USDA says…

Today you’ll learn what protein does in the body. By the end of this objective you will be able to plana variety of meals that provide high quality protein.

Important for growth, development and repair of the body.

More about this later

Amino Acids can be found in animal sources◦ Meat, poultry, fish,

eggs and dairy foods Amino Acids can be

found in plant sources◦ Dry beans, peas,

nuts, vegetables, and grains

They combine to create hundreds of thousands of proteins

The specific job the unique protein plays in the body is determined by the shape of the protein combination.

You need yesterday’s worksheet right away.

1. You eat the protein2. The body breaks

the protein down into separate amino acids

3. The body reassembles the amino acids into human body protein

The human body can make certain amino acids, but the ones you need to eat are called “essential amino acids.”

If a food provides all of the essential amino acids, it earns the honor of being a complete protein.◦ Foods from animal

sources and from soy are complete proteins.

If a food lacks even one of the essential amino acids, it is called an incomplete protein.

Incomplete proteins can be combined to create a complete package◦ Foods from plants (except soy) are

incomplete proteins◦ Dry bean, peas, lentils, nuts, seeds,

almost all grains and vegies◦ Proportions and amounts are

important◦ Those who depend on plant sources

for protein need variety

Growth and Maintenance of all cells, including hair, eyes, teeth, skin, muscles, bones

Enzymes depend on protein for necessary chemical reactions in the body

Some hormones – the chemical messengers that help regulate conditions in the body, are made from amino acids◦ Thyroid hormone regulates

metabolism◦ Insulin hormone regulates levels of

glucose in the body

Antibodies are proteins that fight invaders like the flu

The fluid balance of every cell is dependent on protein

If insufficient carbs and fat are available, the body can use protein for energy, but this creates a lack of protein for the real protein work.

The body cannot store protein.

The amount you need is affected by your◦ Age, -adults need a bit

more◦ Weight - increases

need more◦ State - pregnant,

nursing, ill or injured need more

Excess protein is stored as body fat and can cause the need for extra body removal of byproducts

Inadequate protein◦ PEM – protein

energy malnutrition Found in starvation,

eating disorders and drug addicts Kwashiorkor

It is best to get more of your protein from plants than from animals due to the amount of fat and cost◦ Soy◦ Mac and cheese◦ Peanut butter sandwich◦ Rice and beans◦ Baked beans and bread◦ Beans and tortilla◦ Pea soup and crackers

Vegans – only eat plants (grains, fruits, vegies

Lacto-Vegetarian – will eat plants and dairy

Ovo-Vegetarian – will eat plants and eggs

Lacto-Ovo-Vegetarian – will eat plants, dairy and eggs

Semi-Vegetarians – eat no red meat, but will eat poultry and fish

Plan carefully in order to eat enough zinc, calcium, iron, B12 and Vitamin D

Combining the essential amino acids of the ◦ peanut butter,

cheese, and yogurt With the other essential

amino acids of the whole grain bread or bagel,

Results in COMPLETE PROTEIN without needing meat.

Place the following in a small microwave-safe bowl. Cover and microwave for 15-20 seconds. Mix well.◦ 3 T. peanut butter◦ 1 ½ T. cream cheese◦ 1 ½ T vanilla yogurt◦ 1 t. sugar or splenda

Spread on toasted whole grain bread or bagel.

Sprinkle with cinnamon

By the middle of class, you will be able to describe the following terms◦ Lipids◦ Triglycerides◦ Fatty Acids◦ Lipoproteins, and ◦ Cholesterol,

Lipids

◦A family of chemical compounds in every living cell

◦Includes Triglycerides Sterols

Triglycerides◦Structure

Fats – solids at room temp

Oils – liquids that don’t dissolve

◦Form Visible – white

stuff around meat, butter, etc

Invisible – in an egg yolk, nuts, whole milk, avocados

Body can store fat in the Adipose cells, so quantity is something to watch out for.

Helps body absorb vitamins A,D,E, and K

Provides reserve energy Create body fat to

cushion organs and bones

Creates insulation A component of all cell

membranes Is slowly digested,

helping you feel full longer

Provides flavor and textures (moisture, tenderness, crispiness) in food

A fatty acid is a chemical structure that forms a fat

3 (Tri) fatty acids + glycerol = triglyceride

Fatty acids contain hydrogen◦ If the fatty acid contains

all of the hydrogen it can chemically hold it is called saturated

◦ If only one hydrogen is missing – mono unsaturated fatty acid

◦ If more than one hydrogen is missing – poly unsaturated fatty acid

The body can’t make them, but needs them

Example – linolenic acid, also called “omega-3 fatty acid◦ May lower risk of

heart disease◦ Found in fish oils,

flax and walnuts

When fatty acids join with protein they form lipoproteins – a travel packages – a transportation compound

Present in all body cells and essential for many body functions

Too much is linked to heart disease

Your body makes all you need

Foods from animal sources contain cholesterol and can contribute to an excess amount

You should eat less than 300 milligrams a day

Cholesterol, like some fats, is transported through the bloodstream in 2 types of liproprotein travel packages◦LDL◦HDL

Low Density Lipoprotein◦Carries

cholesterol through the body, but can cause a build up in artery walls

◦ Increases risk of heart disease and stroke

High Density Lipoprotein◦Picks up excess

cholesterol and takes it to the liver for excretion

◦A good indicator in blood tests

Not only does fat in foods contain cholesterol, but it also fuels cholesterol production in the liver.

Foods with saturated fat raise the LDL levels (fatty meats, poultry skin, whole milk, coconut oil, palm oil)

Foods with polyunsaturated fats help lower LDL cholesterol (corn oil, soybean oil, safflower oil, seafood)

Foods with monounsaturated fats help lower LDL and raise HDL (olives, olive oil, avocados, nuts, peanut oil, canola oil)

When it is hydrogenated◦ The missing hydrogen is added to the unsaturated fat, increasing

saturation.◦ Examples, shortening and margarine◦ Hydrogenation forms “trans” fatty acids

Increases LDL and lowers HDL Act like saturated fat

Most Americans eat too much fat and the wrong kinds, leading to◦ Increased heart

disease and cancer

◦High calorie meals and obesity

Less than 100 grams

20-25% of your total calories

Each gram of fat = 9 calories

Trans fat + saturated should be less than 10% of your total calories

½ breast of roasted chicken with skin = 8 grams of fat (2 grams are saturated fat)

• ½ breast of fried chicken with skin = 18 grams of fat (5 grams are saturated)

• KFC Large Popcorn Chicken= 35 grams of fat (6 grams are saturated fat)

www.mypyramid.gov

Read labels carefully – fat free and low fat foods may still give excess calories

Eat plenty of fruits, vegies and whole grains

Choose fat free or low fat dairy, yogurt and cheese

Remove skin from chicken and turkey Choose lean cuts of meat. Trim off and

drain off fat

Choose lean ground beef or ground turkey Watch portion sizes Choose fish instead of meat Limit fried foods Add fewer fats at the table

◦ Example – 1 T sour cream has 2 g. saturated fat Look for margarine or other processed

foods that are free of trans fats Eat high fat desserts only occasionally

with small servings

Review your food journal. Write a reflection of the strengths and weaknesses of your protein choices.◦ Did you get enough quality protein? Defend.◦ Did you choose protein sources with too many evil

hitchhikers? Defend.◦ How could you modify your protein decisions to

improve long term health?

You are the team nutritionist. Your client wants to improve his long term health. He is a 17 year old guy who weighs 160 pounds and is 6’1” tall. Create 3 days worth of menus (include breakfast, lunch, dinner, and a couple of power snacks). Be sure to include the amounts of the food in your menus. At least 2 of your meals should be free of animal foods.

Show proof (notes or a printout) that you used mypyramid.gov to calculate his daily food requirements.

Grade will be based on how closely your menus meet the daily requirements, and your use of class time and resources.