ProteinOverview of ProteinBody is made up of thousands of proteinsProteins are made up of individual amino acidsFood sources of protein include both animal and plant sources.ProteinFunctionsProteinEssential Amino Acids (9)Non-essential Amino Acids (11)ProteinAnimal ProteinContribution to our diet~70% of our protein intakeTop 5 contributors of protein in U.S. diet:BeefPoultryMilkWhite breadCheeseWorldwide, 35% comes from animal sourcesPlant ProteinProvidesProtein, minerals, antioxidants and dietary fiberContains no cholesterolLimited saturated fatsSources:Health and Plant ProteinsRDA for ProteinPromotes equilibrium – Protein losses equal protein intakeRDA = 0.8 gm of protein / kg of healthy body weight154 lb. = 70 kg2.2 kg/lb.70 kg x 0.8 g protein = 56 g proteinkg healthy body wtRDA for ProteinIncreased by ~10-15 gm /day for pregnancyEndurance athletesMay need 1.2 – 1.7 gm/kg healthy weightMost of us eat more than the RDA for proteinExcess protein cannot be stored as proteinHigh Protein/Low Carbohydrate DietsZone, Atkins, Sugar BustersTheory: Too many carbohydrates lead to increased insulin which increases fat storesDiet is high in fat and proteinLow in carbohydratesHigh Protein DietLow Carbohydrate Intake (example 20 gms/day)High Protein DietsWeight lossInitial weight loss = water and glycogen storesMuscle lossFat loss (seems like a good thing, but the body produces ketones when fat is burned without carbohydrate available)Is a High-Protein Diet Harmful?Low in plant foods (fiber), vitamins, phytochemicalsHigh in saturated fat and cholesterolExcessive intake of processed red meat is linked with colon cancerMay increase calcium loss in the urineMay weaken the bones over timeHigh Protein DietsSide effectsHigh Protein DietsWhat happens when you go off the diet?Many gain the weight back onHow long can you stay on it?Diet is very restrictive, may be difficult to stay on long termVegetarianism“Far” VegetarianLacto-ovo vegetarianLacto VegetarianVeganVegetarianismBenefits risk of CVD, Diabetes (Type II)Diet low in saturated fatHigh in fiber and antioxidantsRarely obeseMore likely to exerciseLess likely to drink, smoke and abuse drugsVegetarianismHigh quality proteinIncomplete proteinVegetarianismComplementary proteinPlant sources of protein when combined contain all essential amino acidsExamplesTortilla with beansBeans and riceHummus and breadProtein OptionsVegetarianismConcerns - VegansVitamin B12Vitamin DCalciumProtein and Amino Acid SupplementsOften taken by athletes to build muscleProtein supplements vs. protein foodsLess digestibleMore expensivePotentially dangerousProtein and Amino Acid SupplementsIncreased risk for amino acid deficiency (compete for absorption)If a supplement contains a mega dose of one amino acid may block the absorption of other amino acids.Risk of toxicity (could cause liver or kidney damage)No good research supports safetyProtein Overview of Protein Body is made up of thousands of proteins Proteins are made up of individual amino acids Food sources of protein include both animal and plant sources.Protein FunctionsProtein Essential Amino Acids (9) Non-essential Amino Acids (11)ProteinAnimal Protein Contribution to our diet ~70% of our protein intake Top 5 contributors of protein in U.S. diet: Beef Poultry Milk White bread Cheese Worldwide, 35% comes from animal sourcesPlant Protein Provides Protein, minerals, antioxidants and dietary fiber Contains no cholesterol Limited saturated fats Sources: Health and Plant ProteinsRDA for Protein Promotes equilibrium – Protein losses equal protein intake RDA = 0.8 gm of protein / kg of healthy body weight 154 lb. = 70 kg 2.2 kg/lb.70 kg x 0.8 g protein = 56 g protein kg healthy body wtRDA for Protein Increased by ~10-15 gm /day for pregnancy Endurance athletes  May need 1.2 – 1.7 gm/kg healthy weight Most of us eat more than the RDA for protein Excess protein cannot be stored as proteinHigh Protein/Low Carbohydrate Diets Zone, Atkins, Sugar Busters Theory: Too many carbohydrates lead to increased insulin which increases fat stores Diet is high in fat and protein Low in carbohydratesHigh Protein Diet Low Carbohydrate Intake (example 20 gms/day)High Protein Diets Weight loss Initial weight loss = water and glycogen stores Muscle loss Fat loss (seems like a good thing, but the body produces ketones when fatis burned without carbohydrate available)Is a High-Protein Diet Harmful? Low in plant foods (fiber), vitamins, phytochemicals  High in saturated fat and cholesterol Excessive intake of processed red meat is linked with colon cancer May increase calcium loss in the urineMay weaken the bones over timeHigh Protein Diets Side effectsHigh Protein Diets What happens when you go off the diet?Many gain the weight back on How long can you stay on it?Diet is very restrictive, may be difficult to stay on long termHealth Protein OptionsVegetarianism “Far” Vegetarian Lacto-ovo vegetarian Lacto Vegetarian VeganVegetarianism Benefits  risk of CVD, Diabetes (Type II) Diet low in saturated fat High in fiber and antioxidants Rarely obese More likely to exercise Less likely to drink, smoke and abuse drugsVegetarianism High quality protein Incomplete proteinVegetarianism Complementary protein Plant sources of protein when combined contain all essential amino acids Examples Tortilla with beans Beans and rice Hummus and breadProtein OptionsVegetarianism Concerns - Vegans Vitamin B12 Vitamin D CalciumProtein and Amino Acid Supplements Often taken by athletes to build muscle Protein supplements vs. protein foods Less digestible More expensive Potentially dangerousProtein and Amino Acid Supplements Increased risk for amino acid deficiency (compete for absorption) If a supplement contains a mega dose of one amino acid may block the absorption of other amino acids. Risk of toxicity (could cause liver or kidney damage) No good research supports safetyFood Allergies and Intolerances- Food allergies increased by 18% from 1997 to 2007- Cause 150-200 deaths each year- 11 million Americans are affectedDefinitionsAllergies – Intolerance – Food Sensitivity – Anaphylactic shock – Symptoms of Food Allergies:Common Foods:TheoriesEarly introduction of solid food in infancy:Prior to 6