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Nutrition

Nutrition. Class 6: Proteins. Review homework assignment. What grain did you try? Did you make a new recipe? What did you learn?. http:// nutritionfacts.org/video/do-vegetarians-get-enough-protein /. Bean Tasting. Lima beans Cannellini beans Kidney beans Pinto beans Edamame

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Nutrition

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  1. Nutrition Class 6: Proteins

  2. Review homework assignment • What grain did you try? • Did you make a new recipe? • What did you learn?

  3. http://nutritionfacts.org/video/do-vegetarians-get-enough-protein/http://nutritionfacts.org/video/do-vegetarians-get-enough-protein/

  4. Bean Tasting • Lima beans • Cannellini beans • Kidney beans • Pinto beans • Edamame • Chickpeas • Black eyed peas

  5. Role of Protein • Proteins are the building blocks of life. • Every cell in the body contains protein • Needed to repair cells and make new cells • Source of energy • Aid in producing hormones and enzymes • Maintaining fluid balance • Transporting oxygen

  6. RDA in Grams

  7. The Average American Consumes • 15 cows • 12 hogs • 900 chickens • 12 sheep • 1,000 pounds of other assorted animals • Klaper, Michael MD. A Diet For All Reasons, 1992

  8. Plant Protein Animal Protein Dare to Compare • 1 cup black beans 15 gm • 1 cup lentils 17 gm • ½ cup tofu 20 gm • 1 cup quinoa 8 gm • 2 Tbsp peanut butter 8 gm • 1 cup soy milk 7 gm • 1 cup broccoli 5 gm • 1 slice wheat bread 3 gm • 2 oz. meat 14 gm • 1 cup milk 8 gm • 2 oz. Cheese 14 gm • 1 egg 7 gm

  9. Choose Plant Protein Sources More Often! • http://nutritionfacts.org/video/plant-protein-preferable/

  10. The Protein Myth • Plants are not complete proteins. • I won’t be able to get enough protein from plants. • I am an athlete so I need my meat! • How will I get my calcium?

  11. We’ve never treated a single patient with protein deficiency; yet the majority of patients we see are suffering from heart disease, diabetes, and other chronic illnesses directly resulting from trying to get enough protein.””– Dr. Alana Pulde and Dr. Matthew Lederman

  12. Protecting Your Bones • Eat your GREENS and BEANS • Add nuts to your diet, especially almonds • Calcium fortified plant based milks • Try tofu! • Exercise • Don’t smoke • Limit sodium • Vitamin D helps keep bones strong

  13. The Truth About B12 and Iron • RDA for Vitamin B12: 2.4 mcg • Produced by bacteria in small intestine • Look for foods fortified with B12 such as cereal and soy milk. Also found in nutritional yeast • Iron: for men, don’t sweat it. Women do need more, but spinach, lentils, and Vitamin C are the ticket!

  14. Table 2: Selected Food Sources of Vitamin B12 – (From the National Institute of Health)

  15. Big Mac Meal • Big Mac • 540 calories • 25 gm protein • 29 gm fat • Fries • 380 Calories • 5 gm protein • 19 gm fat • Soda • 200 calories • 0 gm protein TOTALS: 1130 calories, 30 gm protein, 48 gm fat, 1240 mg sodium

  16. Plant Power • Bean burrito • 200 calories 15 gm protein 3 gm fat • Broccoli (1 cup) • 30 calories 2.5 gm protein 0.3 gm fat • Raspberries(1 cup) • 64 calories 1.5 gm protein 0.8 gm fat • Soy milk (1 cup) • 70 calories 6 gm protein 1.5 gm fat TOTALS: 364 calories, 25 gm protein, 3 gm fat, 670 mg sodium

  17. Plato • The Gods created certain kinds of beings to replenish our bodies. They are the trees, plants and seeds

  18. Homework Assignment • Go to the grocery store and take a look at the beans. • You will notice that beans are found dried in bags in a surprising range of varieties. • Also, you will find canned beans- baked beans, lima, black, cannellini, refried beans, etc. • Select a new bean variety and give it a try this week.

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