LEARNING ABOUT PROTEINSCreated by:

Tammilee Kerr, MS, Morrison & Chartwells Dietetic Intern

What is protein?

Protein is a structure that is made up of thousands of smaller structures called amino acids.

Understanding the structure of

protein We can described it as long necklaces

with differently shaped beads. Each bead is a small amino acid. Different amino acids join together to make thousands of different proteins.

Protein structure

The different combinations of amino acids give the protein different shapes and functions in the body

Example: Insulin

What is the function of protein in the body?

Protein builds, maintains, and replaces your: Muscles

Walking, running, standing Organs

You heart is a muscle Immune System

Antibodies to fight disease Transport in the body

Oxygen, nutrients from food, waste Act as messengers (hormones)

Transports messages around the body from cell to cell E.g. Feeling pain or flight or fright

Enzymes These help to breakdown food in the body into a form that

the body can use to build muscle, organs etc.

So we have proteins in our body then why is it important that we eat protein?

Scientists have found many different amino acids in protein. Only 22 of them are very important to human

health. Of those 22 amino acids, your body can make 13 of them

22-13 = 9 - So what about the other 9 amino acids? We can only get them by eating protein-rich foods.

These 9 amino acids are called essential amino acids because it is essential that you get them from the foods you eat.

What are the best sources of protein?

Poultry Fish & shellfish Beef & Pork

Lean cuts such as round, top sirloin, or tenderloin Eggs Dairy products

Low fat Nuts & Seeds

Almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts

Legumes Pinto beans, black beans, kidney beans, lentils,

split peas, or garbanzo beans Tofu, tempeh, and other soy protein products

Animal vs. Plant based Protein

Protein from animal sources Protein from animal sources, such as meat

and milk, is called complete, because it contains all nine of the essential amino acids

Animal vs. Plant based Protein

Protein from vegetable sources Most vegetable protein is considered

incomplete because it lacks one or more of the essential amino acids.

Why is this important?Because someone who does not eat meat

or milk products will not get those 9 essential amino acids.

Animal vs. Plant based Protein

So if I do not eat meat or milk products how can I ensure that I get all the 9 essential amino acids? You can get them by eating a wide variety of

protein-rich vegetable foods. Example:

Red beans – You will not get all the amino acids from red beans

However if you combine red beans with rice you will be able to get all the essential amino acids

Animal vs. Plant based Protein

Example: Peanuts– You will not get

all the amino acids from peanuts alone

However if you have peanut butter on whole grain bread you will be able to get all the essential amino acids

How much protein do we need?

Years Grams/kilogram body weight per

day

Infants (0-0.5 yrs) 2.2

Infants (0.5-1yrs) 1.6

Children (1-3 yrs) 1.2

Children (4-6 yrs) 1.1

Children (7-10 yrs) 1.0

Males & Females (11-14 yrs)

1.0

Females (15-18 yrs) 0.8

Males (15-18 yrs) 0.9

Males & Females (19-24 yrs)

0.8

Healthy Adult 0.8-1.0

Healthy older adult 1.0-1.25

The amount of protein you eat everyday depends on your age and weight

How do I know how much I am getting?

Food Labels

How do I know how much I am getting?

Weights/ Measuring 3.5 oz Chicken breast = 30g 1 Large Egg = 6g 4 oz salmon = 29g 3 oz can Tuna = 20g 1 oz (1slice) cheese = 7-8g 3.5 oz Turkey breast = 30g 3.5 oz Pork loin = 25g 4 oz Lean beef = 28g 1 cup 1% Milk = 8g ½ cup Cottage cheese = 15 g 1 oz Tofu = 2.3g ½ cup cooked Beans (black, pinto lentils) = 7-

10g 2 Tbsp Peanut butter = 8g ¼ cup Peanut = 8g ¼ cup Almonds = 9g

Cooking Methods?

Keep it Healthy! Best Methods

Grilled Broiled Baked/ Roast Sautéed Steamed

What should I Limit? Fried foods Cooking with excessive fat Eating with skin/ Fat Limit protein sources such as Red Meat (High in

Saturated Fat)

Get your Protein throughout the day – Grab your protein to Go!

Snack Options Greek Yogurt Beef Jerky (High in Salt!) Peanut Butter + Apple Cottage Cheese + Fruits Glass of milk Cheese sticks Snackable Nuts/ Seeds Bottled protein shake Protein Bars

References

1. http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm

2. http://www.nutrition411.com/patient-education-materials/protein-

fats-and-carbohydrates/item/628-protein-basics/

3. http://www.cdc.gov/nutrition/everyone/basics/protein.htm

4.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20a2

03.pdf

5. http://www.choosemyplate.gov/food-groups/protein-foods-tips.ht

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