Protein: Complete and Incomplete
Protein has multiple functions
Builds and repairs body tissue Provides Energy! Maintains cell growth Very important if body is
growing rapidly, is injured
or under stress!
Aids in the formation of enzymes,
hormones and antibodies!
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Individual Protein needs can be influenced by….
Age / Gender Body size Health /wellness Quality of protein
consumed
Protein must be consumed DAILY…
Constantly needed to replace wear and tear of tissue and keep up protein concentration in the blood
Protein CAN replace some fat and carbohydrates, but fat and carbohydrates CANNOT replace the body’s need for protein!
RDA for boys= 5-6 oz. a day
RDA for girls = 3-5 oz. a day
Protein is necessary for strong BODY FUNCTIONS…
* Protein can provide supplemental energyif sufficient fat and carbs. are not supplied.
* Excess protein, once converted to energy, is stored as fat.
Lack of protein can lead to…..
Lowered resistance to disease!
Damage liver / eventual body shut-down and death!
Extreme fatigue! Growth stunt… Long term illness…
Necessary protein is made up of amino acids….
Amino Acids are “building blocks” from which new PROTEINS are made.
CANNOT be supplied by the body and MUST BE consumed daily !
There are about many different body functioning amino acids, but
9 are essential for optimum health!
Complete Proteins:
Generally proteins derived from animal foods or animal food bi-products ;
Any food that has all
9 essential amino acids.
Complete Proteins provide support for normal growth and
body maintenance…
The best sources of complete (animal) protein….
MilkEggsFishPoultryRed Meat
Incomplete Proteins:
Are generally derived from plant foods
Provide minimal support for normal body maintenance , DOES NOT support growth!
Some plant foods contain protein, but NOT all 9 essential amino acids…
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The best sources of complete (plant) protein….
- Edemame (soy/tofu)
- Beans / Legumes
- Grains (wheat germ)
- Brewers Yeast
- Certain nuts
- Cottonseed oil
Plant food combinations that make up a complete protein…
Peas and pastaRed beans and ricePB and wheat bread
Extending or “Sparing” Proteins…..
Chicken and Rice Chili con carne Macaroni and Cheese Tuna Noodle Casserole
“Sparing”Proteins:
Adding carbs and or fats to a low protein diet for a more
nutrient dense effect.
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Vegetarian Diets….
Diets allowing adequate consumption of RDA for protein without consuming animal foods /bi-products.
VEGETARIAN: = Consumes no meat, fish or poultry
VEGAN= Only plant sources
LACTO.VEGETARIAN = Consumes plant & dairy sources
OVO.VEGETARIAN = Consumes plant, & egg sources
LACTO.OVO. VEGETARIAN =
Consumes plant, dairy & egg sources
SEMI-VEGETARIAN=
No red meat, some poultry & fish