Protein

1. Protein

2. Protein provides building material for body tissues Muscles Enzymes Hormones Connective tissue Antibodies Red blood cells

3. Amino Acids- building blocks of protein Protein is broken down by enzymes and absorbed by the body as amino acids 20 common amino acids 9 essential- body cannot produce, must be present in the diet 11 non-essential- body can produce; not necessary in the diet Amino acids are reassembled into proteins to form muscles, etc.

4. Protein quality High quality proteins contain all essential amino acids in amounts needed to support protein tissue formation. If any essential amino acids are missing, protein synthesis cannot take place. Amino acids that ARE present will be broken down for energy or reassembled as fat for storage. Essential amino acids are needed on a daily basis.

5. Complete proteins Contain all 9 essential amino acids. Are found in animal products, such as meat, eggs and milk. ALL animal products are complete proteins except for gelatin.

6. Incomplete proteins Deficient in one or more essential amino acids. Are plant proteins (soy is complete for adults but not for children) Eating incomplete proteins that are deficient in different amino acids in the same meal compliment each other and make a complete protein.

7. Vegetarian Diets with a little planning, diets that contain only plant foods can provide enough protein. Some cultures and religions call for a vegetarian diet.

8. Amino Acid supplements Tryptophan supplements Melatonin? Amino acid supplements and protein powders may have side effects. Supplements are not necessary for athletes to build or maintain muscles.

9. Protein in the diet 70% of protein in the American diet comes from animal products. Plant protein sources are usually lower in fat. Protein deficient diets Kwashiorkor- protein deficient Marasmus- protein-calorie deficient Both are usually accompanied by other nutrient deficiencies

10. Vegetarianism For most of the world�s people, vegetarianism is not a choice. People who choose to be vegetarians tend to be health conscious individuals who also avoid alcohol, tobacco, illicit drugs, and who participate in regular physical activity. People may become vegetarian for health, religious, cultural or environmental reasons or to not harm animals.

11. Types of vegetarians �Far� vegetarians no red meat (fish and poultry OK) �Quasi-vegetarians no red meat, may or may not include poultry Lacto-ovo vegetarians No meats, poultry, fish but include eggs and dairy Lactovegetarian Plant and dairy products only Macrobiotic Plant products and fish only Vegan Only plant products- may avoid honey and clothes made from animal products Fruitarian- only fruits and olive oil

12. Vegetarian diets and health Appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Position of the American Dietetic Association, 1997

13. Health benefits of vegetarian diets Vegetarians have a lower risk of developing: Heart disease Stroke Hypertension Diabetes Chronic bronchitis Gallstones Kidney stones Colon cancer

14. Complimenting proteins Dried beans + grains = complete protein Seeds + dried beans = complete protein Bean burrito on corn or wheat tortilla Peanut butter sandwich Red beans and rice Hummus and bread Black-eyed peas and corn Lima beans and corn succotash)

15. Diet recommendations for vegetarians Choose a variety of foods. Choose whole, unrefined foods often. Choose a variety of fruits and vegetables. If animal products are used, choose lower-fat versions. Vegans should include B12 in their diets and Vitamin D if sun exposure is limited. Do not restrict dietary fat in children younger than two years.

16. Vitamin B12 Present only in animal products Can obtain from B12 fortified soy milk, breakfast cereal, or B12 supplements

17. Vitamin D Sun is a main source Dairy products are a main source If sunlight is limited and dairy products are not consumed, a Vitamin D supplement is recommended. Vitamin D is very toxic at levels 2-3 times the RDA. Avoid over-supplementation.

18. Calcium Dairy products are the main source of calcium in the diet. Dark leafy greens and dried beans are OK sources of calcium. Calcium-fortified orange juice and soy milk may be used to increase calcium intake.

19. Zinc Zinc is abundant in plant sources but is poorly absorbed. Whole grains, dried beans, fortified cereals, and zinc supplements can be used.

20. Misinformation on vegetarian diets They are health-promoting BUT�� They cannot cure cancer. They cannot cure AIDS. They don�t lead to inner peace or spiritual renewal. They are not magic bullets that will cure all ills.