Protein

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Protein
2
Protein provides building material for body
tissues

• Muscles
• Enzymes
• Hormones
• Connective tissue
• Antibodies
• Red blood cells

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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.

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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.

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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.

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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.

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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.

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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.

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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

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Vegetarianism

• For most of the worlds 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.

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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

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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

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Health benefits of vegetarian diets

• Vegetarians have a lower risk of developing
• Heart disease
• Stroke
• Hypertension
• Diabetes
• Chronic bronchitis
• Gallstones
• Kidney stones
• Colon cancer

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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)

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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.

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Vitamin B12

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

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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.

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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.

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Zinc

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

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Misinformation on vegetarian diets

• They are health-promoting
• BUT
• They cannot cure cancer.
• They cannot cure AIDS.
• They dont lead to inner peace or spiritual
  renewal.
• They are not magic bullets that will cure all
  ills.