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Protein

Protein in Foods

Top contributors of protein in the North American diet:

  • Beef

  • Poultry

  • Milk

  • Eggs

  • Cheese

Worldwide meat consumption has been increasing, especially in developing countries

Overview of Protein

  • Form important structures in the body, make up a key part of blood, help regulate body functions, can fuel body cells

  • The body is made up of thousands of proteins

  • Contains nitrogen, carbon, hydrogen, and oxygen

  • North Americans generally consume more than they need to maintain health

    Functions:

  • Regulate and maintains body functions

Amino Acids—Building Blocks of Proteins

  • Provides an essential form of nitrogen (in the form of amino acids)

  • Proteins (peptides) are complex molecules made from smaller units called amino acids.

  • 20 different amino acids make up all proteins 9 essential amino acids

  • Not synthesized, must be consumed from diet 11 nonessential amino acids

  • Can be synthesized in the body

  • Typically supply 4 calories per gram

  • Amino acids with a branching carbon backbone include: leucine, isoleucine, and valine; all are essential amino acids.

  • Used by muscles for energy needs

Some people use Branched Chain Amino Acids as an Ergogenic Aid in Athletes; Ergogenic aid: is a substance used to enhance physical performance beyond the gains obtained from physical training alone

Using amino acid supplements is not considered safe

  • Overwhelms absorptive mechanisms in the small intestine

  • Excess amino acids cause toxicity

  • methionine, cysteine, and histidine most likely to cause toxicity

Branch Chain Amino Acids (BCAAs) in Foods:

  • Whey/Milk

  • Beef

  • Chicken

  • Fish

  • Soy Proteins

  • Eggs

  • Baked Beans

  • Whole Wheat

  • Brown Rice

  • Nuts

  • Pumpkin Seed

Protein Quality of Foods

Animal and plant proteins can differ greatly in the proportions of essential and nonessential amino acids.

  • Animal protein generally contains all 9 essential amino acids

  • Plant proteins in grains are often low in one or more of the 9 essential amino acids

High-quality (complete) proteins: contain ample amounts of all 9 essential amino acids

Lower-quality (incomplete) proteins: low in or lacking one or more essential amino acids, the all-or-none principle in protein synthesis.

Plant sources of quality proteins:

  • Legumes, beans, peas, and peanuts

  • Nuts and seeds

  • Per gram, many are a great source of nutrients

  • Also, contain phytochemicals

All contribute to protein, vitamins, and fiber in the meal

Protein Needs

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.

  • Protein can be harmful if your body is low in plant foods (fiber), vitamins, phytochemicals

  • If your body is consuming high saturated fat and cholesterol it can be harmful

  • Excessive intake of processed red meat is linked with colon cancer

  • Too much protein burdens the kidney

  • Eating access protein may increase calcium loss in the urine

Eating access protein Increases urine production which increases the risk of dehydration

Protein Recommendations:

  • Incorporate seafood as the protein food choice in meals twice per week in place of meat, poultry, or eggs.

  • Use legumes or nuts and seeds in mixed dishes instead of some meat or poultry.

  • Shift to nutrient-dense options, including lean and lower sodium options, to improve the nutritional quality of protein food choices and support healthy eating patterns.

GS

Protein

Protein in Foods

Top contributors of protein in the North American diet:

  • Beef

  • Poultry

  • Milk

  • Eggs

  • Cheese

Worldwide meat consumption has been increasing, especially in developing countries

Overview of Protein

  • Form important structures in the body, make up a key part of blood, help regulate body functions, can fuel body cells

  • The body is made up of thousands of proteins

  • Contains nitrogen, carbon, hydrogen, and oxygen

  • North Americans generally consume more than they need to maintain health

    Functions:

  • Regulate and maintains body functions

Amino Acids—Building Blocks of Proteins

  • Provides an essential form of nitrogen (in the form of amino acids)

  • Proteins (peptides) are complex molecules made from smaller units called amino acids.

  • 20 different amino acids make up all proteins 9 essential amino acids

  • Not synthesized, must be consumed from diet 11 nonessential amino acids

  • Can be synthesized in the body

  • Typically supply 4 calories per gram

  • Amino acids with a branching carbon backbone include: leucine, isoleucine, and valine; all are essential amino acids.

  • Used by muscles for energy needs

Some people use Branched Chain Amino Acids as an Ergogenic Aid in Athletes; Ergogenic aid: is a substance used to enhance physical performance beyond the gains obtained from physical training alone

Using amino acid supplements is not considered safe

  • Overwhelms absorptive mechanisms in the small intestine

  • Excess amino acids cause toxicity

  • methionine, cysteine, and histidine most likely to cause toxicity

Branch Chain Amino Acids (BCAAs) in Foods:

  • Whey/Milk

  • Beef

  • Chicken

  • Fish

  • Soy Proteins

  • Eggs

  • Baked Beans

  • Whole Wheat

  • Brown Rice

  • Nuts

  • Pumpkin Seed

Protein Quality of Foods

Animal and plant proteins can differ greatly in the proportions of essential and nonessential amino acids.

  • Animal protein generally contains all 9 essential amino acids

  • Plant proteins in grains are often low in one or more of the 9 essential amino acids

High-quality (complete) proteins: contain ample amounts of all 9 essential amino acids

Lower-quality (incomplete) proteins: low in or lacking one or more essential amino acids, the all-or-none principle in protein synthesis.

Plant sources of quality proteins:

  • Legumes, beans, peas, and peanuts

  • Nuts and seeds

  • Per gram, many are a great source of nutrients

  • Also, contain phytochemicals

All contribute to protein, vitamins, and fiber in the meal

Protein Needs

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.

  • Protein can be harmful if your body is low in plant foods (fiber), vitamins, phytochemicals

  • If your body is consuming high saturated fat and cholesterol it can be harmful

  • Excessive intake of processed red meat is linked with colon cancer

  • Too much protein burdens the kidney

  • Eating access protein may increase calcium loss in the urine

Eating access protein Increases urine production which increases the risk of dehydration

Protein Recommendations:

  • Incorporate seafood as the protein food choice in meals twice per week in place of meat, poultry, or eggs.

  • Use legumes or nuts and seeds in mixed dishes instead of some meat or poultry.

  • Shift to nutrient-dense options, including lean and lower sodium options, to improve the nutritional quality of protein food choices and support healthy eating patterns.

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