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Nutrition. Class 5: Proteins. Role of Protein. Proteins are the building blocks of life. Every cell in the body contains protein Needed to repair cells and make new cells Source of energy Aid in producing hormones and enzymes Maintaining fluid balance Transporting oxygen. RDA.

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slide1

Nutrition

Class 5:

Proteins

role of protein
Role of Protein

Proteins are the building blocks of life.

Every cell in the body contains protein

Needed to repair cells and make new cells

Source of energy

Aid in producing hormones and enzymes

Maintaining fluid balance

Transporting oxygen

the average american consumes
The Average American Consumes
  • 15 cows
  • 12 hogs
  • 900 chickens
  • 12 sheep
  • 1,000 pounds of other assorted animals
    • Klaper, Michael MD. A Diet For All Reasons, 1992
dare to compare
Animal ProteinDare to Compare

1 cup black beans 15 gm

1 cup lentils 17 gm

½ cup tofu 20 gm

1 cup quinoa 8 gm

2 Tbsp peanut butter 8 gm

1 cup soy milk 7 gm

1 cup broccoli 5 gm

1 slice wheat bread 3 gm

2 oz. meat 14 gm

1 cup milk 8 gm

2 oz. Cheese 14 gm

1 egg 7 gm

Plant Protein

plant protein portion guide
Plant Protein Portion Guide
  • Each of the following equals one serving
  • ½ cup cooked dried beans or peas
  • ½ cup cooked soybeans
  • ½ cup tofu, tempeh
  • 1 cup calcium-fortified soy milk or soy yogurt
  • ¼ cup almonds, cashews, walnuts, pecans, peanuts, or soynuts
  • 2 Tablespoons peanut butter, tahini, or almond butter
  • 1 oz meat analog (burger, dog, deli slices, etc)
  • WHOLE GRAINS : check labels (quinoa and wheat berries are good choices)
  • VEGETABLES: at least 2-3 servings per day
    • At least one serving per day of any of the following: 1 cup cooked or 2 cups raw broccoli, bokchoy, Brussels sprouts, collards, kale, mustard greens, chard, spinach, romaine lettuce, carrots, sweet potatoes, winter squash, or tomatoes.
    • At least one serving per day (one serving equals 1 cup cooked or 2 cups raw) of any other vegetable.
animal proteins
Animal Proteins

1 oz. Hormone and antibiotic free skinless chicken or turkey

1 oz. Fish

2 egg whites

1 cup hormone free skim milk

1 cup hormone free plain non-fat yogurt or greek yogurt

the protein myth
The Protein Myth

Plants are not complete proteins.

I won’t be able to get enough protein from plants.

I am an athlete so I need my meat!

How will I get my calcium?

the truth about b12 and iron
The Truth About B12 and Iron

RDA for Vitamin B12: 2.4 mcg

Produced by bacteria in small intestine

Look for foods fortified with B12 such as cereal and soy milk. Also found in nutritional yeast

Iron: for men, don’t sweat it. Women do need more, but spinach, lentils, and Vitamin C are the ticket!

protecting your bones
Protecting Your Bones

Harvard study of 78,000 women: those who drank 3 cups of milk/day broke more bones than those who rarely drank milk

High protein intake increases calcium loss

Eat your GREENS AND BEANS, fortified juices, tofu

Exercise, don’t smoke, limit sodium, get your Vitamin D

big mac meal
Big Mac Meal
  • Big Mac
    • 540 calories
    • 25 gm protein
    • 29 gm fat
  • Fries
    • 380 Calories
    • 5 gm protein
    • 19 gm fat
  • Soda
    • 200 calories
    • 0 gm protein

TOTALS: 1130 calories, 30 gm protein, 48 gm fat, 1240 mg sodium

plant power
Plant Power
  • Bean burrito
    • 200 calories, 15 gm protein, 3 gm fat
  • Broccoli (1 cup)
    • 30 calories, 2.5 gm protein, 0.3 gm fat
  • Raspberries(1 cup)
    • 64 calories, 1.5 gm protein, 0.8 gm fat
  • Soy milk (1 cup)
    • 70 calories, 6 gm protein. 1.5 gm fat

TOTALS: 364 calories, 25 gm protein, 3 gm fat, 1240 mg sodium

nutritonfacts org
Nutritonfacts.org

http://nutritionfacts.org/video/how-to-prevent-diabetes/

http://nutritionfacts.org/video/milk-protein-vs-soy-protein/

plato

Plato

The Gods created certain kinds of beings to replenish our bodies. They are the trees, plants and seeds