Lesson 5

List five functions of protein in the body:

Acts as a structural component of the body; builds and maintains the body (collagen); found in many enzymes and hormones; found in all antibodies; transports iron, minerals, fats, and oxygen around the body; maintains fluid and acid-base balance; provides energy as last resort; helps blood clot, etc.

Eating more protein than needed will not result in:

Added muscle tissue, stronger bones, increased immunity

The building blocks of protein are:

Amino acids

Complete proteins:

Animal proteins, contain all the essential amino acids in the proportions needed by the body.

Give two examples of how to complement proteins:

Bean burrito or oatmeal and milk

Explain the potential consequences of eating too much protein:

Can result in too many kcalories taken in and weight gain (fat, not protein) and result in high cholesterol if too much animal protein. Diets high in processed meats and/or red meats have been linked with a higher risk of colon cancer.

Explain the potential consequences of eating too little protein:

Can slow down repair of the body and weaken the immune system.

Amino acids that must be obtained from foods in order for the body to function properly are called:

Essential amino acids

Compared with most plant sources of protein, animal sources of protein contain:

More fat, saturated fat, cholesterol, and protein

List three benefits of a vegetarian diet:

Most vegetarian diets have enough protein and their diets are lower in fat, sat fat, and cholesterol.

Incomplete proteins:

Plant proteins (except soybeans and quinoa), dried beans and peas, grains, vegetables, nuts, seeds. Low in one or more essential amino acids—called the limiting amino acid.

State the dietary recommendations for protein:

RDA: 0.8 grams of protein/kilogram OR 0.36 grams of protein/pound (your weight).

Denaturation is:

The process in which proteins become firm, shrink in size, and lose moisture due to heat, acids, or whipping

Leaner cuts of beef include:

Top round and eye round roast

Vegetarians who won't eat meat, poultry, seafood, eggs, or dairy products are called:

Vegans

A nutrient that may be of concern to vegans because it only appears in animal foods is:

Vitamin B12

List nutrients (and their sources) that may be low in some vegetarian diets:

Vitamin B12 (only in animal foods), calcium and vitamin D (mostly in milk/dairy, fortified in some veg. foods), iron, and zinc