1 / 16

Nutrition Basics

Nutrition Basics. PROTEIN. Why is protein important?. Basic units are amino acids “building blocks of protein” Protein is needed for growth, tissue replacement, and tissue maintenance Muscles, cartilage, skin, bones and blood Enzymes, hormones, and vitamins

bryga
Télécharger la présentation

Nutrition Basics

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Nutrition Basics PROTEIN

  2. Why is protein important? • Basic units are amino acids • “building blocks of protein” • Protein is needed for growth, tissue replacement, and tissue maintenance • Muscles, cartilage, skin, bones and blood • Enzymes, hormones, and vitamins • Protein provides 4 calories/gram

  3. Amino Acids (AA) • Non-essential • Your body can synthesize them • Do not need to get them from the diet • Essential • Your body can't make nine AA • They are called essential AA because it's essential that you get them from the foods you eat.

  4. Complete vs. Incomplete • Complete • Contains all nine of the essential AA • Protein from animal sources • Meat and milk • Incomplete • Lacks one or more of the essential AA • Most vegetable protein • Beans, lentils, nuts

  5. Complementary Proteins • Combination of incomplete protein that when put together forms a complete protein • Rice and Beans

  6. What Foods Contain Protein? • Protein is found in many foods: • Beef • Pork • Poultry • Fish • Dry beans • Peas • Eggs • Nuts • Seeds

  7. Pop Quiz! Are foods from animal products typically complete or incomplete proteins?

  8. How Much Protein Do I Need? • MyPyramid recommends eating 5 ½ ounces every day • Recommendations made in ounce equivalents (oz eq) • For example • 1 soy or bean burger patty = 2 oz eq • 1 ounce of meat poultry or fish = 1 oz eq • 1 small lean hamburger = 2 to 3 oz eq

  9. Serving Sizes • 1 can of tuna, drained = 3 to 4 oz eq • ¼ cup cooked dry beans or 1 cup bean soup = 2 oz eq • 1 egg = 1 oz eq • 1 tablespoon of peanut butter = 1 oz eq • ½ ounce of nuts or seeds = 12 almonds, 24 pistachios, 7 walnut halves = 1 oz eq

  10. Typical Serving Sizes Restaurant Recommended

  11. Portion Sizes • 1 oz. meat: size of a matchbox • 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal • 8 oz. meat: size of a thin paperback book • 3 oz. fish: size of a checkbook • 1 oz. cheese: size of 4 dice • 2 Tbs. peanut butter: size of a ping pong ball

  12. Pop Quiz! Is it possible for vegetarians to get enough protein? What are some examples of protein sources available to vegetarians?

  13. Vegetarian Proteins • Eggs (for ovo-vegetarians) • Beans • Nuts • Nut butters (peanut butter, almond butter) • Peas (chickpeas, cowpeas, lentils, or split peas) • Soy products (tofu, tempeh, veggie burgers)

  14. Tips for Making Good Choices • Choose lean cuts of meat such as round steak, tenderloin, boneless, skinless chicken breasts, and ground beef that is at least 90% lean • Trim visible fats from meats and poultry before cooking • Skip or limit the breading on meat, poultry or fish • Broil meats or use small amounts of oil when frying

  15. Summary • Needed for growth, tissue maintenance and repair • Complete vs Incomplete • Complementary • Food sources • Animal: beef, chicken, fish, pork, eggs • Vegetable: beans, lentils, peas, nuts, seeds • Daily needs • Healthy choices

More Related