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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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
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
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?
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!
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
TOTALS: 1130 calories, 30 gm protein, 48 gm fat, 1240 mg sodium
TOTALS: 364 calories, 25 gm protein, 3 gm fat, 1240 mg sodium
The Gods created certain kinds of beings to replenish our bodies. They are the trees, plants and seeds