NUTR 202 1nd Edition Lecture 12 Ch6 continued Best food sources of protein Animal Foods Most Concentrated Sources of Protein Eggs Meat Fish and Poultry one ounce equals 7 grams of protein Dairy Products 1 serving 1 cup of milk 8 grams of protein Low in fiber high in cholesterol saturated fats Source of B vitamins iron zinc calcium absorbable form Plant Foods Less Concentrated Sources of Protein Nuts Legumes Grains Vegetables Low in fiber high in cholesterol saturated fats Source of some B vitamins iron zinc calcium less absorbable form Excellent sources of fiber phytochemicals and unsaturated fats Protein quality Is a measure of how good the protein in a food is at providing the essential amino acids the body needs to synthesize proteins Digestibility amino acid profile determine protein quality 70 90 from plant digested vs 90 99 from animal Proteins that contain all of the essential amino acids with some nonessential ones Complete dietary proteins High Quality Examples animal proteins soy possibly quinoa Proteins that are low in one or more essential amino acids INCOMPLETE PROTEINS Example Plant proteins Plant proteins upgraded or made complete by adding complementary proteins These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Complementary Proteins same quality as eating piece of steak Dietary Guidelines 2010 recommend that we choose a variety of protein foods including seafood lean meat and poultry eggs beans soy products and unsalted nuts and seeds Eat both animal and plant proteins Go with beans Get protein without too much saturated fat Increase consumption of seafood low fat or fat free dairy products Replace protein foods that are high in solid fats with those lower in solid fats Note If you are going to eat protein bars read the food labels and check the amount of calories sugar and fiber Inadequate Protein Intake If poor energy intake continues for prolonged periods over time may exhibit symptoms of protein deficiency ex Edema Infections Protein energy malnutrition PEM is a term that covers a range of protein and or energy deficiency conditions Pure protein deficiency KWASHIORKOR acute Fatty liver diet based on glucose corn Characterized by edema especially in the belly legs the evil spirit that infects the first child when the second child is born Severe energy and protein deficiency Marasmus chronic characterized by wasting emaciated appearance dry skin brain development stunted muscle wasting Those at greatest risk Children due to high protein needs should be in positive N balance Every year approximately 6 million children around the world die because they don t have enough access to food Every day almost 30 000 children die around the world Elevated protein intakes over long periods of time can result in Hydration and kidney function issues Increased calcium loss in urine Increased risk for Heart disease cancer kidney stones Can displace other nutrient and fiber rich foods associated with a reduced risk of chronic diseases such as cardiovascular disease whole grains fruits and vegetables Food allergies are triggered when a protein from the diet is absorbed without being completely digested Common sources of food allergies from protein in nuts peanuts wheat soy fish and shellfish milk eggs Autoimmune condition due to allergic reaction to protein in wheat rye barley Celiac Disease Protein found in grain known as gluten This condition results in the lumen of small intestine to flatten Gluten found in rye wheat barley and some oats Benefits Vegetarian diets may have lower body weight Associated with a reduced incidence of High blood pressure Type 2 diabetes Heart disease Certain cancer Benefits may be related to a diet that is high fiber and phytochemicals as well as low saturated fat and cholesterol diet