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Nutrition

Nutrition. Class 5: Proteins. 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. RDA.

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Nutrition

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  1. Nutrition Class 5: Proteins

  2. 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

  3. RDA

  4. 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

  5. The Results

  6. 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 Plant Protein

  7. Plant Protein Portion Guide • Each of the following equals one serving • ½ cup cooked dried beans or peas • ½ cup cooked soybeans • ½ cup tofu, tempeh • 1 cup calcium-fortified soy milk or soy yogurt • ¼ cup almonds, cashews, walnuts, pecans, peanuts, or soynuts • 2 Tablespoons peanut butter, tahini, or almond butter • 1 oz meat analog (burger, dog, deli slices, etc) • WHOLE GRAINS : check labels (quinoa and wheat berries are good choices) • VEGETABLES: at least 2-3 servings per day • At least one serving per day of any of the following: 1 cup cooked or 2 cups raw broccoli, bokchoy, Brussels sprouts, collards, kale, mustard greens, chard, spinach, romaine lettuce, carrots, sweet potatoes, winter squash, or tomatoes. • At least one serving per day (one serving equals 1 cup cooked or 2 cups raw) of any other vegetable.

  8. Animal Proteins 1 oz. Hormone and antibiotic free skinless chicken or turkey 1 oz. Fish 2 egg whites 1 cup hormone free skim milk 1 cup hormone free plain non-fat yogurt or greek yogurt

  9. 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?

  10. 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!

  11. Protecting Your Bones Harvard study of 78,000 women: those who drank 3 cups of milk/day broke more bones than those who rarely drank milk High protein intake increases calcium loss Eat your GREENS AND BEANS, fortified juices, tofu Exercise, don’t smoke, limit sodium, get your Vitamin D

  12. 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

  13. 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, 1240 mg sodium

  14. Nutritonfacts.org http://nutritionfacts.org/video/how-to-prevent-diabetes/ http://nutritionfacts.org/video/milk-protein-vs-soy-protein/

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

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