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Proteins

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1. Vitamins

2. Minerals

3. Water

4. Protein

5. Fat

6. Carbohydrates

a. Sugars

b. Starches

c. Fibers

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Protein • The main function of protein is to

build and repair body tissue.

• Your body will use protein as an

energy source if carbohydrates and

fat are not present.

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• You must eat protein

from good food

sources daily to

replace the wear and

tear of body tissues.

• All proteins are made

up of amino acids.

Amino acids are the

building blocks of

proteins.

Protein

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Complete and Incomplete Proteins

• There are 9 essential amino acids that make up a complete protein.

• Incomplete proteins do NOT contain all 9 essential amino acids together. However, you can combine certain foods to make a complete protein.

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• All animal proteins are complete proteins. Some plant foods contain incomplete proteins. Examples of food sources for each include:

Complete Proteins Incomplete proteins

Milk Nuts

Eggs Legumes

Cheese Beans

Fish Rice

Meat Grains/Cereals

A Classic combination of incomplete proteins is that of rice and beans to form a complete protein.

Your body requires complete proteins from animal sources daily. It cannot survive on combinations of incomplete proteins. The only complete protein from a plant source is tofu.

Complete and Incomplete Proteins

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• Consequences of not getting enough

protein in the diet include:

a. Weight loss

b. Lack of energy/tiredness

c. Stunted growth in children

d. Lowered resistance to disease

e. Liver damage/death

Protein

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• We get protein mainly from the proteins food group.

• Choose seafood products in place of some meat/poultry.

• Some foods in the food group are also high in fat. We can reduce the amount of fat eaten from the food group by:

a. Eating lean meats

b. Trim away visible fat

c. Eat skinless poultry

d. Use low-fat cooking methods

Protein

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• Besides being high in protein, dry

beans are also an excellent

source of fiber.

Protein

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Vegetarians

• People who choose not

to eat meat are called

vegetarians. They have

to be careful to get

enough complete

protein in their diets

through other ways the

different types of

vegetarians are…

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Vegan eats foods only from plant

sources

Lacto-

vegetarian

eats foods from plant sources

and dairy products

Ovo-

vegetarian

eats foods from plant sources

and eggs

Lacto-Ovo

vegetarian

eats foods from plant sources,

dairy products & eggs

Semi-

vegetarian

eats no red meat, but poultry and

fish

Vegetarians

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• Although most vegetarians enjoy

healthy benefits from eating a diet that

is generally high in fiber and low in

saturated fats and cholesterol.

Vegetarianism doesn’t guarantee

proper nutrition. Remember, your body

requires complete

proteins from animal

sources daily. It cannot

survive on incomplete

proteins alone.

Vegetarians