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Protein For Pennies

Protein For Pennies. Jeff Caprez Lisa Sharp-Gomez. Overview. Pre-test What is protein and what does it do? What foods contain protein ? How much protein do you need ? How can I get enough for less $$? Activity Post-test. You MAY. You MAY ask as many questions as you like!

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Protein For Pennies

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  1. Protein For Pennies Jeff Caprez Lisa Sharp-Gomez

  2. Overview • Pre-test • What is protein and what does it do? • What foods contain protein? • How much protein do you need? • How can I get enough for less $$? • Activity • Post-test

  3. You MAY... • You MAY ask as many questions as you like! • You MAY be respectful! • You MAY turn off your phone! • You MAY learn something useful!

  4. Protein: What is it? • Protein is a substance found in foods that is an important part of the human body. • Protein can be found in foods that come from animals as well as plants. • What are some foods that have protein?

  5. How much do you really need? The average person needs less than 1g of protein per kg of body weight - that is less than .5 g per pound.

  6. What does protein do? • Repair and Maintenance • Protein is considered the building block of the body • Hair, skin, eyes, muscles, and organ tissues are all made up of protein

  7. What does protein do? • Immune function • Protein makes up the important antibodies responsible for fighting infection when you get sick

  8. What does protein do? • Energy • Excess protein can be used as an energy source • If the intake of protein exceeds what is needed it can be stored as fat within fat cells

  9. What does protein do? • Hormones and Enzymes • Protein makes up important chemicals within the body necessary for proper bodily function

  10. Where can you obtain protein • Red meats • Lean meats • Chicken • Fish • Turkey • Eggs and Dairy • Beans and Soy • Wheat , Grains and some Vegetables

  11. Complete and Incomplete Proteins • Complete proteins • Protein source that contains all essential amino acids • Animal proteins are complete. • Incomplete proteins • Protein source that is missing one or more essential amino acid • Vegetables and grains are incomplete, but can be combined to make complete proteins

  12. Animal vs. Plant Protein Cost Comparison • Average cost of 1 lb. of red meat is now $3.44 • Calculated, this equals .23¢ per ounce, so a 4 oz serving is .92¢ • The average cost of 1 lb. of canned black beans is $0.79 and 1 lb. of dried black beans is $1.07 • Calculated, this equals approximately 50¢ for a 1 cup serving of canned beans and 27¢ for a 1 cup serving of dried beans • Cost difference of 4 oz of red meat vs 4 oz black beans: 65 ¢ per serving!

  13. How much protein do you need each day? • Men ages 19-70 should have56 grams of protein each day • Women ages 19-70 should have46 grams of protein each day • In 4 ounces of chicken there is approximately 28grams of protein, 73 mg cholesterol, 0 fiber 1% calcium and 5% iron • In 4 ounces of beans there is approximately 28 grams of protein; 15 g fiber, 5% calcium and 20% iron

  14. How to get enough, continued! • Men should aim for 8 1 oz servings of protein per day • Women should aim for 6.5-7 1 oz servings of protein per day.

  15. How to Make it Complete • Combine vegetable and grains for a complete protein! • Red Beans and Rice • Lentils and Naan • Refried Beans and Corn Tortillas • Tofu StirFry and Rice • 3 Bean Chili and Cornbread • Falafel and Pita

  16. Protein, Protein, Everywhere!

  17. Surprising Sources of Protein:Vegetables! • Green Peas 5g in a ½ cup serving • Corn 5g in a ½ cup serving • Broccoli 3g in a ½ cup serving • Spinach 3g in a ½ cup serving • Potatoes 5g in a medium baked potato • otato

  18. Protein in Grain • Brown Rice ½ cup 5g .11¢ per serving • White rice ½ cup 3g .06¢ per serving • Corn meal ½ cup 3g .04¢ per serving • Whole wheat bread 1 slice 4g .08¢ per serving • White Bread 1 slice 2g .06¢ per serving • Whole wheat pasta 1cup 7g .25¢ per serving • Regular pasta 1 cup 3g .15¢ per serving

  19. A Sample Day of Protein for Pennies Breakfast Egg, 1 slice whole wheat toast 11g ≈ .48¢ Lunch Peanut butter sandwich 22g ≈.54¢2 oz PB and 2 slices whole wheat bread Dinner 1 cup black beans, 1 c brown rice 33g ≈ .57¢ Totals 66g $1.59

  20. Comparison Shopping!Meats • All listings are for a 4 oz serving and all contain approximately 28g of protein • Chuck Roast 4.39/lb $1.09 for 4 oz • Hamburger 2.99/lb .74¢ for 4 oz • Ground Turkey 1.89/lb .47¢ for 4 oz • Boneless Chicken 2.99/lb .74¢ for 4 oz • Chicken Thighs .89¢ /lb .20¢ for 4 oz • Eggs 1.50/doz .38¢ for 4 oz(3 eggs)

  21. Food for thought... • A whole 5 lb chicken will cost between 1.29 and 1.59 per pound or between $6.45 and 7.95. After roasting, this chicken will yield around 3 lbs of meat. This the equivalent of 12 4oz servings and will cost between 53 and 66 cents per serving. • 5 lbs of bone in chicken breasts at 1.99 per pound will yield about 3 lbs of meat and 12 4 oz servings, but will cost 83 cents per pound • 5 lbs of boneless chicken breases at 2.99 per pound will yield about 3.5 lbs of meat or 13 servings, but will cost $1.15 per serving

  22. Where is protein on the nutrition label?

  23. How Much Does Protein Cost Per Serving?

  24. Summary • Protein can be obtained from meat, beans, vegetables and grains • Protein comes in complete and incomplete forms. • Animal proteins are complete, plant proteins are incomplete • Eat plant proteins together for complete proteins • The average man needs 55-60g of protein per day • The average woman needs 45-50g of protein per day • Plant proteins provide quality proteins for much less money than more expensive animal proteins • Choose lower cost animal proteins – chicken, turkey or eggs • Chose lower cost cuts – whole chicken is less than bone in breasts which are less than boneless breasts

  25. The Price is Right! • Match the protein with its cost per serving!

  26. Resources • www.choosemyplate.gov/food-groups/proteinfoods_counts_table.html • www.fitday.com/fitness-articles/nutrition/healthy-eating/7-high-protein-vegetables-to-include-in-your-diet.html • www.cdc.gov/nutrition/everyone/basics/protein.html • www.eatright.org

  27. References • http://nutritiondata.self.com/facts/ • http://www.choosemyplate.gov/food-groups/proteinfoods_counts_table.html • http://www.fitday.com/fitness-articles/nutrition/healthy-eating/7-high-protein-vegetables-to-include-in-your-diet.html • http://www.cdc.gov/nutrition/everyone/basics/protein.html • Koh, E., & Caples, V. (1979). Nutrient intake of low-income, black families in southwestern Mississippi. Journal Of The American Dietetic Association, 75(6), 665-670. • Inano M, Pringle D. Dietary survey of low-income, rural families in Iowa and North Carolina. III. Contribution of food groups to nutrients. Journal Of The American Dietetic Association [serial online]. April 1975;66(4):366-370. • Stewart, H., Blisard, N, Are Low Income Households Willing and Able to Budget for Fruits and Vegetables, UDSA ERS Report, January 2008 • http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/retn/USDA_CookingYields_MeatPoultry.pdf

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