PROTEIN
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.
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.
FUNCTIONS OF PROTEINS
PROTEIN
1 . PROTEINS PROVIDE 4 CALORIES PER
GRAM.
2. THE MAIN FUNCTIO N OF PROTEIN IS
TO B U I L D A N D R E PA I R B O DY
TISSUES.
• If carbohydrates and fat are not available,
your body will use protein. Is this a good
thing?
3 . Y O U M U S T E AT P R O T E I N D A I LY T O
REPLACE THE WEAR AND TEAR ON
T H E B O DY T I S S U E S .
4 . WE GET MOST OF OUR PROTEIN
FROM THE PROTEINS (DUH!) FOOD
G R O U P.
AMINO ACIDS
5. AMINO ACIDS ARE THE “BUILDING
BLO C KS” OF PROTEIN.
6. THERE ARE 9 ESSENTIAL AMINO
ACIDS.
7 . E S S E N T I A L M E A N S T H AT YO U R
B O DY M U S T H AV E T H E M .
COMPLETE PROTEINS
8 . C O M P L E T E P R O T E I N S C O N TA I N
ALL 9 OF THE ESSENTIAL AMINO
ACIDS.
9. COMPLETE PROTEINS COME FROM
ANIMAL FOOD SOURCES.
1 0 . T O F U ( F R O M S OY B E A N S ) A N D
Q U I N O A A R E T H E O N LY C O M P L E T E
PROTEINS FROM A PLANT SOURCE.
INCOMPLETE PROTEINS
11. INCOMPLETE PROTEINS DO NOT
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
ACIDS.
12.INCOMPLETE PROTEINS COME FROM
PLANT FOOD SOURCES.
13.EXAMPLES OF INCOMPLETE PROTEINS
COULD BE:
a.
b.
c.
d.
e.
Grains
Beans
Nuts/Seeds
Rice
Wheat
COMPLEMENTARY PROTEINS
14. INCOMPLET E PROTEINS CAN BE
C O M B I N E D T O C R E AT E A
C O M P L E M E N TA R Y P R O T E I N .
15.EXAMPLES INCLUDE:
Beans and Rice
b. Peanut Butter and Whole Wheat Toast
c. Bean Soup with a Wheat Roll
a.
PROTEIN SUPPLEMENTS
-HELP BUILD MUSCLE (MUSCLE WORK BUILDS
MUSCLE; PROTEIN SUPPLEMENTS DO NOT)
-SPARE BODIES PROTEIN WHILE LOOSING
WEIGHT
-STRENGTHEN FINGERNAILS
EGGS
EGG
Air Pocket
Albumin (Egg White)
Two parts: thin and thick
Yolk
High in fat and Cholesterol
Chalazae
Keeps the yolk centered
Shell
Protects the egg contents
STORING EGGS
1. EGGS ARE VERY POROUS. THEY
SHOULD BE STORED IN THEIR
ORIGINAL CARTON . THE
CARDBOARD HELPS BLOCK
UNWANTED ODORS FROM SEEPI NG
I NTO THE EGGS.
2 . E G G S H AV E A N E X P I R AT I O N D AT E
PRI NTED ON THE CARTON. THEY
U S U A L LY L A S T S E V E R A L W E E K S .
COOKING EGGS
3. METHODS OF COOKING EGGS
INCLUDE:
a.
b.
c.
d.
e.
Hard Cooked
Soft Cooked
Scrambled
Fried
Poached
4. WHEN EGGS ARE COOKED, THEY
C O A G U L AT E . T H I S M E A N S T H AT T H E
LIQUID TRANSFORMS INTO A SOLID.
EGGS
5. EGGS PERFORM DIFFERENT JOBS IN
DIFFERENT FOODS. THESE INCLUDE:
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
1. MILK AND DAIRY PRODUCTS,
( YO G U R T, C H E E S E , E T C . ) A R E
EXCELLENT SOURCES OF COMPLETE
PROTEINS BECAUSE THEY COME
FROM ANIMAL SOURCES.
NUTRIENTS IN MILK
2 . B Y L A W, M I L K M U S T B E F O R T I F I E D
W I T H V I TA M I N S A A N D D .
3 . F O R T I F I E D M E A N S T H AT “ E X T R A ”
H A S B E E N A D D E D T O T H E P R O D U C T.
4 . Y O U C A N A L S O G E T V I TA M I N D F R O M
S U N L I G H T . T H AT I S W H Y I T I S
SOMETIMES CALLED THE “SUNSHINE
V I TA M I N . ”
5. MILK PRODUCTS ALSO PROVIDE
I M P O R TA N T M I N E R A L S L I K E
CALCIUM, IRON AND PHOSPHORUS
T O H E L P B U I L D H E A LT H Y B O N E S A N D
TEETH.
PROCESSING MILK
6. MILK GOES THROUGH SEVERAL
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
DRINK. TWO OF THESE PROCESSES ARE:
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
7. MyPlate teaches us to choose LOWFAT
dairy.. Lowfat dairy is considered 1% .
8. Lowfat dairy products have the SAME
amount of calcium and vitamins/minerals
as whole milk products.
COOKING MILK
9 . M I L K P R O D U C T S S C O R C H E A S I LY.
10. S CORCHING OCCURS WHEN THE
PROTEINS IN MILK ARE OVERCOOKED .
T H E Y FA L L A N D C L I N G TO T H E
B O T T O M O F T H E P A 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.
11. TO PREVENT SCORCHI NG,
C O O K M I L K O N L O W H E AT A N D
S T I R I T C O N S TA N T LY T O P R E V E N T
THE PROTEINS FROM COLLECTING
O N T H E B O T T O M O F T H E PA N .
1 2 . H E AT I N G M I L K I N T H E
M I C R O W AV E W I L L A L S O P R E V E N T
SCORCHING.