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UNIT 3 SEMINAR NS 220 Module 3: Proteins and Health What is protein? Protein: a substance containing nitrogen and other elements, found in all living things and in such foods as cheese, meat, eggs, beans, etc. Webster’s Dictionary Amino Acid Module 3: Overview of Protein Amino Acids are the Building Blocks of Protein. Proteins are necessary for body growth, repair and maintenance. Protein is a major part of lean body tissue (18-20% of body weight) Protein is the only macronutrient that contains nitrogen. Module 3: Overview of Protein Diets rich in protein in U.S.; other parts of world may be deficient 4 calories/gram Need to replenish protein in body via food Amino Acids Body uses 20 different AA’s to function 11 are Nonessential AA’s 9 are Essential AA’s (8 for adults, 9 for infants) Amino Acids Body uses 20 different AA’s to function 11 are Nonessential AA’s 9 are Essential AA’s (8 for adults, 9 for infants) Amino Acids Both essential and nonessential amino acids are present in protein foods. If don’t eat enough essential AA’s, body eventually breaks down other proteins- health deteriorates. Dietary Protein Animal proteins Ample amounts of all 9 essential AA’s High-quality proteins Plant proteins Many are low in one or more essential AA’s Lower-quality proteins, so need to consume a variety of plant proteins; > amount needed for protein synthesis Adults need ~20% of pro requirement from essential AA’s; typical diets= 50% Protein Needs When not growing, one needs enough protein to match whatever is lost daily from protein breakdown protein equilibrium (protein balance). Positive Protein Balance: eat more than body loses/day to build new tissues; growing bodies, recovery from illness/injury, weight training. Negative Protein Balance: consuming less protein than needed Increased by ~15-25 grams per day during pregnancy What is the problem with eating too much protein on a chronic basis? Terms to Know… Amino Acids Essential & Nonessential Amino Acids Complete & Incomplete Proteins Limiting Amino Acid Kwashiorkor - Inadequate intake of protein-- swollen belly, edema, subcutaneous fat stores are normal Marasmus - Inadequate intake of protein and calories -- very underweight, muscle wasting, protruding ribs (hair will be normal) Vegetarian Diets Some death rates (CA, DM Type 2, Obesity, heart disease) are lower What are some nutritional benefits of eating a vegetarian diet? Why become a vegetarian? Types of Vegetarians Vegans – No animal products Can be low in calcium, Vitamin D, riboflavin, zinc and B12. Should supplement B12. Fruitarians – Eat fruit with some nuts and honey Very difficult to meet RDAs Lacto-vegetarians – Eat dairy and plant foods Ovo-vegetarians – Eggs and plant foods (no dairy) Lacto-ovo-vegetarians – Eat dairy, eggs and plant proteins. Types of Vegetarians Vegans – Can be low in calcium, Vitamin D, riboflavin, zinc and B12. Should supplement B12. Fruitarians – Very difficult to meet RDAs Lacto-vegetarians - May be low in iron Ovo-vegetarians – May be low in calcium, phosphorus and vitamin D Lacto-ovo-vegetarians – Easier type of diet to meet needs Protein and Nutrient Profiles 6-ounce porterhouse steak= 42 grams protein; 44 grams of fat, 16 grams sat. fat (~three-fourths of the recommended daily intake for saturated fat). 6-ounce salmon= 42 grams of protein; 18 grams of fat, 4 grams sat. fat 1 cup cooked lentils= 18 grams of protein; <1 gram of fat. Incomplete protein. Must be consumed with a complementary protein source. Protein Content in Foods Beef= 7 grams/ounce Poultry= 7 grams/ounce Fish= 7 grams/ounce Large Egg= 7 grams/egg Milk= 8 grams/cup Cheese (eg. Cheddar)= 7 grams/ounce Bread= 4 grams/slice Cereal= 4 grams/1/2 cup Vegetables= 2 grams/ 1/2 cup Soybeans (dry)= 10 grams/ounce Peanuts= 7 grams/ounce Lentils (dry)= 6.5 grams/ounce Red beans= 6 grams/ounce Cashews= 5 grams/ounce Case Study Mary and Leon are married college students, both 21 years old. They live on a limited income and became vegetarians two years ago when they became involved in the ecological movement on campus. Mary, who at 5’9” weighs 110 lbs, has just discovered that she is pregnant with her first child. She requests advice about an appropriate diet. Case Study What other information do you need to gather about Mary’s diet habits? What is the basic nutritional increase she will need during her pregnancy? How much increase? What is Mary’s general protein requirement according to her weight? How many grams of protein will she need during pregnancy? Case Study Is Mary’s weight appropriate for her height? Should Mary gain >24-30 lbs that is recommended for normal pregnancy? If Mary and Leon are vegans, will she be able to get the quality & quantity of protein she needs? What food combos would you recommend? Case Study Why does Mary need adequate carbohydrates in her prenatal diet? Carbohydrates are “Protein Sparing” If Mary has an adequate diet in pregnancy will she be in positive or negative protein balance? Why?